30 days Fit and Fab

  Day 30 E xercise : Killer Abs and Core Workout A ttitude : Low Stress R est : I sleep 6 hours 52mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 42% Carbs (131g) 31% Fat (43g) 27% Protein (78g) Total Calories in : 1248 Cal Breakfast : Protein shake, egg omelette and apple 212 Cal Morning snack : Protein shake 80 cal Lunch/dinner : Tahu gimbal 452 Cal Afternoon snack : Fruits and protein shake 182 Cal

I start the week with Abs and Core Workout, new variation with the basic abs and core workout. Exercises : Warm Up 10 mins Tabata - Side to Side Jump - Burpees - Wooden Chop - Plank Jack and knee in Body Weight : - Abs Roller - Runner Crunch - Wall knee in - Wiper - Side Crunch

Day 29 E xercise : Rest Day A ttitude : Low Stress R est : I sleep 7 hours 23 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 48% Carbs (114g) 24% Fat (26g) 28% Protein (66g) Total calories in : 1227 Cal Breakfast : Dragonfruit smoothies 203 Cal Lunch/dinner : Lontong sayur 431 Cal Afternoon snack : protein shake, mix fruits 162 Cal

It's my rest day after a week of exercise. I did more on spiritual things to exercise my mind.

Day 28 E xercise : 9km Jogging A ttitude : Low Stress R est : I sleep 7 hours 29 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 21% Carbs (94g) 40% Fat (80g) 39% Protein (167g) Total calories : 1763 Cal Breakfast/morning snack : protein shake 80 cal Lunch/dinner : Nasi padang 531 Cal Afternoon snack : Protein shake, yoghurt nuts and seeds, guava and fried  banana 541 cal

Sunday is my cardio endurance day, so I jog for 9km around the neighbourhood.

Day 27 E xercise : Full Body Workout A ttitude : Low Stress R est : I sleep 5 hours 51 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 40% Carbs (141g) 30% Fat (49g) 30% Protein (104g) Total calories in : 1458 cal Breakfast : Protein shake, egg omelette, apple 212 Cal Morning snack : Protein shake 80 cal Lunch/dinner : Vietnamese roll 340 Cal Afternoon snack : fruits, yoghurt and nuts and seeds, raisin bun 486 Cal