30 days Fit and Fab

 

 

 

 

In 30 days time, I am going for cruise and have bought amazing bikini and would love to wear it with confidence, thus I am going to eat well and take my daily diet for accountability. I am using mealplan for 30 days.

  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