30 days Fit and Fab

  30 days is never easy, there's ups and downs, temptation along the way, sometimes  I indulge in sweets/savoury and unhealthy snacks, it's more maintenance journey. Just to recap Starting point Weight : 50.1 kg Body Fat : 25% Body age : 35 Visceral Fat : 3 Chest circumference : 79 cm Arm : 25 cm Waist : 66 cm Hips : 88 cm Thigh : 50 cm The ending point Weight : 49 kg Body Fat : 26% Body age : 36 Visceral Fat : 3 Chest circumference : 79 cm Arm : 25 cm Waist : 64.5 cm Hips : 88 cm Thigh : 50 cm The lesson learnt : My exercise commitment is good, I exercise almost 6 days/week My sleep regime is between 6 - 8 hours My stress level is 90% above 85 My diet is question mark I do intermittent fasting diet with low carb and high fats diet, however I keep losing muscles thus my weight decrease but my body fats increase. And sometimes, I still snack unhealthy here and there. Moving forward : I am going to change my diet, 40% protein, 30% carbs and 30% fats.

Sleep  :    6 hours 38 mins Stress point  : 85 Body Composition : Body Weight : 49 kg Body Fat : 26.6% Body Age : 36 Visceral fat : 3 Exercise Plan  : Leg and glute workout Diet Plan  : Lunch : 1 scoop of protein,salmon and vegetables Snack : 1 scoop of protein with vegetable smoothies, pandan sponge cake and mix nuts and dried fruits Dinner : salmon and vegetables

Sleep  :    6 hours Stress point  : NA Body Composition : Body Weight : 49.2 kg Body Fat : 25.6% Body Age : 35 Visceral fat : 3 Exercise Plan  : Back workout Diet Plan  : Lunch : vegetable with tempeh and peanut sauce Snack : yoghurt with mix fruits and granola and 1 scoop of proteinshake Dinner : vegetable with tempeh, tofu and egg with peanut sauce

Sleep  :    6 hours 36 mins Stress point  : 84 Body Composition : Body Weight : 49.7 kg Body Fat : 25.3% Body Age : 35 Visceral fat : 3 Exercise Plan  : swimming Diet Plan  : Lunch : Salmon and vegetables Snack : truffle fries and ondeh cake Dinner : prata

Sleep  :    7 hours 26 mins Stress point  : 83 Body Composition : Body Weight : 49.2 kg Body Fat : 25.8% Body Age : 35 Visceral fat : 3 Exercise Plan  : Tabata and full body workout Diet Plan  : Lunch : 1 scoop of protein, steak and vegetables Snack : nuts Dinner : Korean Bbq

Sleep  :   6 hours 58 mins Stress point  : 86 Body Composition : Body Weight : 49.4 kg Body Fat : 25.7% Body Age : 35 Visceral fat : 3 Exercise Plan  : Upper and Lower body workout Diet Plan  : Lunch : fishball soup with cabbage and beansprout, beef rendang, sayur singkong, potato and paru balado Snack : 2 scoop of protein shake, mini banana and ritz chips Dinner : sashimi and chirasi

Sleep  :  6 hours 36 mins Stress point  : 75 Body Composition : Body Weight : 49.7 kg Body Fat : 25.2% Body Age : 35 Visceral fat : 3 Exercise Plan  : rest day as it's health check up day Diet Plan  : Lunch : 1 scoop of protein, pita bread with falafel and martabak manis Snack : Risoles, fried banana, gudeg without rice Dinner : Sausage roll pie

Sleep  : 6 hours 22 mins Stress point  : 88 Body Composition : Body Weight : 49.8 kg Body Fat : 25.8% Body Age : 36 Visceral fat : 3 Exercise Plan  : Abs and arm workout Diet Plan  : Lunch : 1 scoop of protein, soto ayam and perkedel without vermicelli Snack : 1 scoop of protein shake, strawberries, guava and grape and sugar free cookies  Dinner : 1 scoop of protein shake, soto ayam and perkedel without vermicelli and ritz chips

Sleep  :  5   hours 43 mins Stress point  : 92 Body Composition : Body Weight : 49.7 kg Body Fat : 25.2% Body Age : 35 Visceral fat : 3 Exercise Plan  : leg and glute workout Diet Plan  : Lunch : 1 scoop of protein, pita bread with falafel salad Snack : 1 scoop of protein shake, pomelo and tangerine and sugar free cookies  Dinner : 1 scoop of protein shake, falafel 

Sleep  : 7   hours 4 mins Stress point  : 89 Body Composition : Body Weight : 50.2 kg Body Fat : 25.5% Body Age : 36 Visceral fat : 3 Exercise Plan  : back workout Diet Plan  : Lunch : 1 scoop of protein, pita bread with tempe salad Snack : 1 scoop of protein shake, pomelo and tangerine and sugar free cookies and nuts Dinner : 1 scoop of protein shake, pita bread with falafel

Sleep  : 7 hours 28  mins Stress point  : 86 Body Composition : Body Weight : 49.2 kg Body Fat : 25.6% Body Age : 35 Visceral fat : 3 Exercise Plan  : tabatha  Diet Plan  : Morning snack : 1 scoop of protein and banana Lunch : Salmon teriyaki Snack : 1 scoop of protein shake, mix fruits, and sugar free chocolate cookies Dinner : Japanese beef bbq

Sleep  : 7  hours 28  mins Stress point  : 84 Body Composition : Body Weight : 49.4 kg Body Fat : 25.1% Body Age : 35 Visceral fat : 3 Exercise Plan  : 5km jogging and 500 reps full body workout Diet Plan  : Lunch : 1 scoop of protein shake, half smoked salmon sandwich roll Snack : 1 scoop of protein shake, mix fruits, apple and nuts and sugar free chocolate cookies Dinner : Grilled fish with corn and roasted vegetable

Sleep  : 5 hours  55 mins Stress point  : 82 Body Composition : Body Weight : 49.3 kg Body Fat : 25.3% Body Age : 35 Visceral fat : 3 Exercise Plan  : rest and stretching day day Diet Plan  : Lunch : 1 scoop of protein shake, banana and petis kangkung Snack : 1 scoop of protein shake, apple and mini croissant Dinner : Beef burger with coleslaw

Sleep  : 6 hours 51 mins Stress point  : 82 Body Composition : Body Weight : 49.5 kg Body Fat : 25 % Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps leg and glute workout Diet Plan  : Lunch : 1 scoop of protein shake, Vietnamese roll and banana Snack : 1 scoop of protein shake, Green bean soup with apple and mini croissant Dinner : 1 scoop of protein shake, Spanish chorizo and salad

Sleep  :   7 hours 11  mins Stress point  : 86 Body Composition : Body Weight : 49.4  kg Body Fat :  25.2% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps lower abs workout Diet Plan  : Lunch : 1 scoop of protein shake, beehoon bakso Snack : 1 scoop of protein shake, green bean soup with mini croissant and sugar free cookies Dinner : 1 scoop of protein shake and beehoon bakso

Sleep  : 6 hours 2 mins Stress point  : 88 Body Composition : Body Weight : 49 kg Body Fat : 26.1 % Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps back workout Diet Plan  : Lunch : 1 scoop of protein shake, spinach soup and skinny quiche Snack : 1 scoop of protein shake, apple, green bean soup and ritz chips Dinner : 1 scoop of protein shake, Korean beef bulgogi and salmon teriyaki with kimchi pancake

I am in the middle of 30 days journey now. I love to pause and reflect for a while.  15 days have passed and it's quite fulfilling journey. When I take care my body and myself, I feel good and have a sense of achievement. I am an active person, exercise is my favorite activity to boost my dopamine and I love to sleep as well. When I have enough sleep, I am less cranky and able to manage my stress well, except during PMS period which mood swings starts. The challenges one is about diet. There are many temptations for the processed and junk food. My weakest link is savoury food. I am doing 80/20 and limit the carbs. Another 15 days more to go !

Sleep  : 6 hours 46 mins Stress point  : 89 Body Composition : Body Weight : 49.1 kg Body Fat : 26.8 % Body Age : 36 Visceral fat : 3 Exercise Plan  : 500 reps core and arm workout Diet Plan  : Lunch : 1 scoop of protein shake, gado2  Snack : 1 scoop of protein shake  Dinner : Gado2 and mix citrus fruit

Sleep  : 6 hours 34 mins Stress point  : 85 Body Composition : Body Weight : 49 kg Body Fat : 25.9 % Body Age : 35 Visceral fat : 3 Exercise Plan  : 10 mins circuit training Diet Plan  : Breakfast : 1 glass of no sugar soy milk and half croissant Lunch : ayam goreng, sayur asem, tahu tempe goreng, nasi uduk Snack : mix citrus food, peanut butter filled pretzel, almond and 1 scoop of protein shake Dinner : ayam goreng, sayur asem, tahu tempe goreng

Sleep  : 6 hours 32 mins Stress point  : 85 Body Composition : Body Weight : 49.1 kg Body Fat : 25.8 % Body Age : 35 Visceral fat : 3 Exercise Plan  : 10 mins cardio body pump arm workout Diet Plan  : Lunch : 2 scoop of protein shake, pork sausage salad and chicken ball soup Snack : yoghurt parfait with peanut butter pretzel and sugar free chocolate cookies Dinner : 1 scoop of protein shake, Thai prawn salad

Sleep  : 6   hours 3 mins Stress point  : 88 Body Composition : Body Weight : 49,4 kg Body Fat :  25.5 % Body Age : 35 Visceral fat : 3 Exercise Plan  : Low impact steady state cardio - jogging 5km Diet Plan  : Lunch : Japanese beef bbq Snack : 1 scoop of protein shake, yoghurt parfait and sugar free choco cookies Dinner : pork sausage and salad, mini croissant, choco chips

Sleep  : 6 hours 5 mins Stress point  : 83 Body Composition : Body Weight : 49.3kg Body Fat :  24.6% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps Core and Glute workout Diet Plan  : Lunch : 1 scoop of protein shake, mini croissant, petis kangkung with baked tofu and tempe Snack : yoghurt parfait Dinner : 1 scoop of protein shake, petis kangkung with baked tofu and tempe

Sleep  : 6 hours 54 mins Stress point  : 88 Body Composition : Body Weight : 49.1 kg Body Fat :  25.4% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps Oblique workout Diet Plan  : Lunch : 1 scoop of protein shake, opor ayam tahu, sambal goreng ati and jipang Snack : yoghurt parfait Dinner : 1 scoop of protein shake, opor ayam tahu

Sleep  : 6 hours 27  mins Stress point  : 84 Body Composition : Body Weight : 49.3 kg Body Fat :  25.6% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps Bicep/Tricep workout Diet Plan  : Lunch : 1 scoop of protein shake, pork sausage omelete salad Snack : peanut butter pretzel Dinner : 1 scoop of protein shake, baked fish with salad