30 days Fit and Fab

When I weighed myself this morning, my weight increased and but the fat is the same means I gain my muscles Weight : 50.3kg Body fat : 24 % Body Age : 34 Visceral fat : 3 As I started the week again, intermittent fasting also started today.  After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide). Then I went to gym for leg exercise using BBG Strong by Kayla. At 12.45 pm, I ate my lunch which is egg tortilla wrap with ham, cheese and mushroom with brussel sprouts greek salad on the side. Around 3.45pm, I had my protein shakes and banana yoghurt as snacks since I am going to do running this evening with my friend. I run at 6.45 - 7.30pm with my friend for around 4km At 8pm, I had my dinner which is subway roasted chicken sandwich At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight remained the same and but the fat is going down by 1%, means my macro is just nice. Weight : 49.8kg Body fat : 23.9 % Body Age : 34 Visceral fat : 3 As Sunday is rest day including my body, I started my day with drinking lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic) and have a healthy delightful breakfast, green smoothies and a slice of olive bread with peanut butter. Today, I am not doing any exercise, I attend the online mass with my children. At 12.15 pm, I ate my lunch which is 5 pieces of sushi, 6 pieces of salmon sashimi, a small portion of jellyfish, a small portion of chuka watame and a small portion of escargot Around 3.40pm, I had my protein shakes, fruits and nuts as snacks. At 6pm, I had my dinner which is homemade poke bowl which is salmon sashimi, tamagoyaki, chuka wakame, seaweed, corn, edamame and quinoa and my left over green smoothies. At 10.30pm, I end my day with g...

When I weighed myself this morning, my weight remained the same and it's muscles loss because my fat percentage is going up  Weight : 49.7kg Body fat : 25.3 % Body Age : 35 Visceral fat : 3 meaning I need to eat more protein and carbs so that my body can burn fats effectively without taking so much glycogen from muscles. I started my day with drinking lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). After morning prayer and meditation, I went for gym and do full body Resistance. At 12.30 pm, I ate my lunch which is home baked chicken with wholemeal pasta in pesto Around 3pm, I had my protein shakes. At 6.45pm, I had my dinner which is home baked chicken and sautee vegetable in pesto sauce. At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight remained the same and it's muscles loss because my fat percentage is going up  Weight : 49.1kg Body fat : 26.6 % Body Age : 35 Visceral fat : 3 meaning I need to eat more protein and carbs so that my body can burn fats effectively without taking so much glycogen from muscles. I started my day with drinking lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). After morning prayer and meditation, I went for gym and do full body HiiT At 11.45am, I ate my lunch which is pan fried fish, baked tempe, brussel sprout, quinoa and edamame, a slice of rye bread with guacamole. Around 3pm, I had my protein shakes and a cup of edamame as my snack. At 7pm, I had my dinner which is steamboat At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, I lost 1 kg but it's not fat loss, it's muscles loss because my fat percentage is going up 1% Weight : 49.3kg Body fat : 25.8% Body Age : 35 Visceral fat : 3 meaning I need to eat more protein and carbs so that my body can burn fats effectively without taking so much glycogen from muscles. I started my day with drinking lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). After morning prayer and meditation, I went for 8km jogging and continue with body resistance workout for 20 minutes. At 12.30pm, I ate my lunch which is chicken egg roll, baked tofu and tempe, corn edamame and broccoli, rye bread with guacamolo Around 3pm, I had my protein shakes and snack which is non fat no sugar yoghurt with strawberry, blueberry and raw nuts At 6pm, I had my dinner which is egg chicken roll, baked tofu/tempe, edamame, corn, broccoli. At 10.30pm, I end my day with good night sleep. It's a fruitful da...

Wednesday, 17 February 2021 marked the first day of my healthy detox. I started my day with drinking lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). After morning prayer and meditation, I went to the gym for 1 hour HiiT following Kayla BBG strong planner focusing on arms and abs. At 12.30pm, I ate my lunch which is baked tofu/tempe, stir fry broccoli, mushrooms and red chilly and quinoa. Around 4pm, I had my protein shakes and snack which is non fat no sugar yoghurt with pomelo, tangerine and raw nuts At 8pm, I had my dinner which is baked tofu/tempe, half portion of fritata, stir fry broccoli, mushrooms, red chilly and quinoa and a few pieces of sliced guava. At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

As part of my detox program, this is what I am going to do 40 days intermittent fasting (16 hours fasting, 8 hours eating) No fried food, unhealthy snacks, chips, sweets and desserts Abstinence on meat on Wednesday and Friday Drink 2.5L water per day Aim to sleep 6 - 7 hours everyday HiiT 3x a week, Cardio 2x a week, Resistance 1x a week My starting point is on Wednesday, 17 February 2021 Weight : 50.2kg Body Fat : 24.7% Body Age : 35 Visceral fat : 3