30 days Fit and Fab

Body Composition : Weight : 49.4 kg Body fat : 25 % Body age : 35 Visc fat : 3 Exercise  : Cardio and Core workout Diet :  Lunch : green smoothies, egg tofu muffin, orak arik and baked tempe and brown rice Snack : kiwi, dragonfruit and pineapple smoothies with raisin rolls Dinner : green smoothies, egg tofu muffin, orak arik, baked tempeh and bakwan jagung

Body Composition : Weight : 49.9 kg Body fat : 23.4 % Body age : 34 Visc fat : 3 Exercise  : Cardio and Shoulder Workout Diet :  Lunch : green smoothies, eggplant lasagna and salad Snack : Kiwi, dragonfruit and pineapple smoothies with half cinnamon roll Dinner : green smoothies, egg tofu salad

Body Composition : Weight : 49.2 kg Body fat : 25 % Body age : 35 Visc fat : 3 Exercise  : Cardio and Abs Workout Diet :  Lunch : green smoothies, chicken fingers with salad Snack : banana, dragonfruit and pineapple smoothies with pukis Dinner : green smoothies, tuna mayonaise sandwich

Body Composition : Weight :  49 kg Body fat :  24.5 % Body age : 34 Visc fat : 3 Exercise  : Cardio and Glute Workout Diet :  Lunch : green smoothies, toasted bread with cheese, salad and baked tempeh Snack : banana, blueberry and strawberry smoothies with granola and peach pie tart Dinner : green smoothies, salad, egg and baked tempeh

Body Composition : Weight : 49 kg Body fat : 24.3 % Body age : 34 Visc fat : 3 Exercise  : Cardio and Back Workout Diet :  Lunch : green smoothies, toasted bread with cheese, salad and half boiled egg Snack : banana, blueberry and strawberry smoothies with granola and choco danish Dinner : green smoothies, sausage rolls and salad

Body Composition : Weight : 48.7 kg Body fat : 25.4% Body age : 35 Visc fat : 3 Exercise  : Cardio and Core workout Diet :  Lunch : green smoothies, pempek Snack : pineapple, blueberry and strawberry smoothies with granola Dinner : green smoothies, pempek

Body Composition : Weight : 49.4kg Body fat : 24.7 % Body age : 35 Visc fat : 3 Exercise  : Cardio and Core workout Diet :  Lunch : green smoothies, petis kangkung Snack : Strawberry, blueberry and kiwi smoothies with granola  Dinner : green smoothies, petis kangkung

Body Composition : Weight : 49.9 kg Body fat : 23.3 % Body age : 34 Visc fat : 3 Exercise  : Cardio and Endurance Upper body workout Diet :  Lunch : green smoothies, baked potato salad with tempeh and tamago Snack : banana and kiwi smoothies with granola Dinner : green smoothies, baked potato salad with egg tofu

Body Composition : Weight : 49.5 kg Body fat : 23.7 % Body age : 34 Visc fat : 3 Exercise  : Shoulder workout at Gym Diet :  Lunch : green smoothies, baked potato salad with tempeh and egg Snack : pempek Dinner : green smoothies, BBq beef and salad

Body Composition : Weight : 48.9 kg Body fat : 24.7% Body age : 34 Visc fat : 3 Exercise  : HiiT and abs workout at gym Diet :  Lunch : green smoothies, salmon quiche with salad Snack : Strawberry banana and blueberry smoothies with granola and scones Dinner : green smoothies, opor ayam tahu telor, sambal jipang, sambal goreng ati

Body Composition : Weight : 48.8kg Body fat : 25.2% Body age : 35 Visc fat : 3 Exercise  : Body building and Endurance leg and glute workout at gym Diet :  Lunch : green smoothies, brown rice with shredded chicken, baked tofu and tempe, egg and sayur asem Snack : Asinan Dinner : green smoothies, shredded chicken, baked tofu, tempe and egg and brown rice

Body Composition : Weight : 48.9 kg Body fat : 25.4 % Body age : 35 Visc fat : 3 Exercise  : Body building and Endurance Back workout at gym Diet :  Lunch : green smoothies, baked salmon and pumpkin salad Snack : Strawberry and blueberry smoothies with scones Dinner : green smoothies, baked salmon and pumpkin salad

Body Composition : Weight : 49.7 kg Body fat : 22.1% Body age : 34 Visc fat : 3 Exercise  : Swimming Diet :  Lunch : green smoothies, chicken satay with salad and lontong Snack : Kiwi, strawberry and dragonfruit smoothies with scones Dinner : green smoothies, chicken satay with salad

Body Composition : Weight : 49.2kg Body fat : 24 % Body age : 34 Visc fat : 3 Exercise  : HiiT Full body workout Diet :  Lunch : green smoothies, tekwan and pumpkin salad Snack : Kiwi and dragonfruit smoothies with granola, half chocolate cake and half affogato Dinner : green smoothies, tekwan with vegies

Body Composition : Weight : 48.9 kg Body fat : 25.1 % Body age : 35 Visc fat : 3 Exercise  : HiiT and Core workout at gym Diet :  Lunch : green smoothies, baked fish with steamed beans and baked pumpkin Snack : banana and strawberry and blueberry smoothies with granola and mini brownies Dinner : green smoothies, baked fish with steamed beans and baked pumpkin

Body Composition : Weight : 49.4 kg Body fat : 24.6 % Body age : 35 Visc fat : 3 Exercise  : Upper body workout at gym Diet :  Lunch : green smoothies, baked chicken with salad Snack : banana and dragonfruit smoothies with granola Dinner : green smoothies, Chicken aglio olio pasta