30 days Fit and Fab

Day 37 E xercise : Leg Day A ttitude : Low Stress R est : I sleep 6 hours 59 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calories in : 1419 Cal Macro nutrition in total  : 32% Carbs (122g) 39% Fat (61 g) 29% Protein (103g) Breakfast : Apple and protein shake 135 Cal Morning and afternoon snack : Protein shake 80 Cal Lunch/dinner : Egg omelette and stir fried vegies and pan fried tofu tempe 292 Cal Afternoon snack : Mixed fruits, yoghurt with nuts and seeds and chicken pie 540 Cal

Today I did combo 5.5km run and leg exercise at staircase. Exercise Warm Up - 5.5km run Body Weight - Bulgarian split - Calf Rise - Sumo Squat - Push Up - Stair Tap - Plie Squat

Day 36 E xercise : Abs workout A ttitude : Low Stress R est : I sleep 7 hours 34 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below I forgot to take the picture for afternoon snack. Total calories in : 1892 Cal Afternoon snack : Pomelo, guava, pear and chicken pie Macro nutrition in total  : 33% Carbs (166g) 33% Fat (70 g) 34% Protein (157g) breakfast : Zucchini smoothies and walnut bread with spinach 271 Cal Lunch/dinner : Ayam sambal ijo and sayur asem 632/539 Cal

Today is my training day with my team and we did abs workout. Exercise : Warm Up : 10 mins tabata - Wooden Chop - Twister - Side to Side jump - Frog jump Body Weight : - Single plank rotation - Jack drive - Side plank dips - Single leg rise - Alt V crunch

Day 35 E xercise : 10km jogging A ttitude : Low Stress R est : I sleep 7 hours 27 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 44% Carbs (143g) 22% Fat (33 g) 34% Protein (107g) Total calories in : 1261 Cal Breakfast : Protein shake and mini apple 135 Cal Morning snack : Protein shake 80 Cal Lunch/dinner : Mie kopyok 401 Cal Afternoon snack : Fruits and banana cake and protein shake 244 Cal

Sunday is my regular cardio endurance and today I did 10km run with new route. It's good to explore new route, it has adventure and adrenaline feeling knowing that you don't know whether the new route you take is helping or hindering you from the goal. But when I am able to accomplish the goal, I have double sense of achievement. I overcome the fear of exploring unknown and I learn new routes to make my running more interesting.

Day 34 E xercise : Full Body HiiT Workout A ttitude : Low Stress R est : I sleep 7 hours 38 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 17% Carbs (52g) 49% Fat (66 g) 34% Protein (99g) Total calories in 1197 Cal Breakfast : Protein shake and apple 135 Cal Morning snack : Protein shake 80 cal Lunch/dinner : lemon butter grilled fish 456 Cal