30 days Fit and Fab

When I weighed myself this morning, my weight is up and the fat is down. Weight : 49.3 kg Body fat : 24.2 % Body Age : 35 Visceral fat : 3 Today is my cardio day and I run for 10.9km. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat keto quiche with tropical salad. Around 3.30pm, I have mango smoothies with mixed fruits and banana kueh For dinner, I eat olive sourdough bread with tuna yoghurt and pork liver and tropical salad. I sleep around 10.30pm and have a good night sleep.

When I weighed myself this morning, my weight is up and the fat is down. Weight : 49.7 kg Body fat : 23.5 % Body Age : 34 Visceral fat : 3 Today is my gym day, I do glue and back workout I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat Thai prawn salad with shirataki noodle, baked tofu and tempeh. Around 3.30pm, I have protein shake, chips and nuts. For dinner, I eat Thai prawn salad with shirataki noodle, baked tofu and tempeh. I sleep around 10.30pm and have a good night sleep.

When I weighed myself this morning, my weight is up and the fat is down. Weight : 49.4 kg Body fat : 23.7 % Body Age : 34 Visceral fat : 3 Today is my rest day, I do some coaching today. Sunday is my cheat day, I eat breakfast which is non sugar soy milk and banana. For lunch, I have two slices of olive sourdough bread with tuna yoghurt and pork liver with tropical salad on the side. Around 2.30pm, I have fluffy pancake and mango as snack. For dinner, I have three slices of olive sourdough bread with tuna yoghurt and pork liver with tropical salad on the side. I sleep around 10.30am and have a good night sleep.

When I weighed myself this morning, my weight is up and the fat is down. Weight : 49.3 kg Body fat : 23.5 % Body Age : 34 Visceral fat : 3 Today is my gym day, I do glue and back workout I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat Siomay, boiled egg, cabbage, tofu and cheese platters. Around 3pm, I have mixed fruits with mango smoothies . For dinner, I have celebration with friends, thus we eat shared bbq chicken with fries and soju yakult. I sleep around 1.30am and have a good night sleep.

When I weighed myself this morning, my weight is down and the fat is up. Weight : 48.8 kg Body fat : 23.9 % Body Age : 34 Visceral fat : 3 Today is my gym day, I do abs workout. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat Vietnamese Lemongrass chicken rice noodle. Around 3.30pm, I had mix fruits with mango smoothies and soy crips. For dinner, I have oat crust quiche. I sleep around 10.30pm and had fruitful day.

When I weighed myself this morning, my weight is stabil, the fat is down. Weight : 49.5 kg Body fat : 23 % Body Age : 34 Visceral fat : 3 Today is my cardio day and I do HiiT for 4 sets of 10 exercises and total is 40 minutes. After that I do a short session of resistance with low weight. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat pan fried fish with roasted sweet potatoes and salad. Around 3.30pm, I had protein shake and mixed fruits and soy crisps. For dinner, I have pan fried fish, roasted sweet potatoes and salad. I sleep around 11.30pm and had fruitful day.

When I weighed myself this morning, my weight increases and the fat is stabil. Weight : 49.4 kg Body fat : 23.5 % Body Age : 34 Visceral fat : 3 Today is my gym day, I do upper body workout. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat strawberry quinoa salad with tuna ommelete. Around 3.30pm, I had protein shake and tortilla chips. In the evening, I run with my hubby and friend around 5km. For dinner, I had Subway roasted chicken. I slept around 10.00pm and had fruitful day.