30 days Fit and Fab

Weight : 49.5kg Body Fat :  22.1% Body Age : 33 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my arms day and coaching day. For lunch, I have nasi uduk with braised tofu, tempeh, egg and sayur asem As for snack, I have mixed fruits and rice crackers. For dinner, I have braised tofu, tempeh, egg and sayur asem.

Weight : 49.2kg Body Fat : 23.9 % Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my cardio day and I do HiiT arms and abs. For lunch, I have poke smoke salmon salad with soba, tamago, chuka wakame, baby romaine lettuce, kimchi and poached egg. As for snack, I have mixed fruits with yoghurt and soya crisps. For dinner, I have poke smoke salmon salad without soba.

Weight : 49.3kg Body Fat :  24.5% Body Age : 35 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is arm day and coaching day.  For lunch, I have quiche and salad. For snack, I have mixed fruits and nuts with yoghurt and protein shake. For dinner, I have quiche 

Weight : 49.5 kg Body Fat : 23.9 % Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is cardio day and I run for 7.5km. For lunch, I have tuna wrap with truffled tempeh salad. For dinner, I have teriyaki salmon with salad.

Weight : 49.1 kg Body Fat : 24.8% Body Age : 35 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is leg day. For lunch, I have chicken soto and perkedel. For snack, I have mixed popcorn and soya crisps and baby apple. For dinner, I have chicken soto.

Weight : 49.1 kg Body Fat : 23.8% Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is abs day and I coach my trainees too. For lunch, I have salmon teriyaki with sweet potato, tropical fruit salsa and cold tofu. I have a good afternoon nap and having snack which is mixed fruits and rice crackers. For dinner, I have herb crusted salmon with salad

Weight : 49.3 kg Body Fat : 23.6% Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is HiiT day and I manage to do only 10 mins exercise because after that I coach my trainees. For lunch, I have opor ayam with ketupat. As for snack, I have fruits and yoghurt with soya crisps and protein shake with rice crackers. For dinner, I have sausage platter.