30 days Fit and Fab

Body Composition : Weight : 48.9 kg Body fat : 25.7 % Body age : 35 Visc fat : 3 Exercise  : HiiT and abs workout at gym Diet :  Lunch : green smoothies, beehoon bakso and caysim Snack : Strawberry and blueberry smoothies, some multigrain chips Dinner : green smoothies, bakso and caysim

Body Composition : Weight : 49.4 kg Body fat : 25 % Body age : 35 Visc fat : 3 Exercise  : Leg and glute workout at gym Diet :  Lunch : green smoothies, steamed vegetables with baked tempeh, tofu and potato Snack : granola with dragonfruit banana smoothies Dinner : green smoothies, steamed vegetables with baked tempeh, tofu Supper : Mini chocolate brownies and mini chocolate danish pastry

Body Composition : Weight : 49.4 kg Body fat : 24.6 % Body age : 35 Visc fat : 3 Exercise  : back workout at gym Diet :  Lunch : steamed tofu with minced chicken, ca kailan, brown rice, green smoothies Snack : oatmilk with dragonfruit, banana and blue berry smoothies. Dinner : Vietnamese smoked salmon roll, steamed fish cake and green smoothies 

Body Composition : Weight : 50 kg Body fat : 23 % Body age : 34 Visc fat : 3 Exercise  : Swimming Diet :  Lunch : Green smoothies, grilled chicken with white rice and cucumber and tomato Snack : oatmilk with kiwi, banana and strawberry smoothies. Dinner : Green smoothies and vietnamese smoked salmon roll and salmon sashimi

Body Composition : Weight : 50 kg Body fat : 24 % Body age : 35 Visc fat : 3 Exercise  : Full body workout HiiT Diet :  Lunch : Bao makers and green smoothies Snack : Green smoothies Dinner : Vietnamese smoked salmon roll

Body Composition : Weight : 49 kg Body fat :  25.1% Body age : 35 Visc fat : 3 Exercise  : Full body workout at gym Diet :  Lunch : Fried beehoon with egg, chicken and vegetables Snack : Green smoothies, nuts and chips Dinner : Hai Di Lao

Body Composition : Weight : 49 kg Body fat : 25.6 % Body age : 35 Visc fat : 3 Exercise  : Upper body workout at gym Diet :  Lunch : Capcai, sweet and sour chicken, baked tempe and brown rice Snack : oatmilk with kiwi, strawberry smoothies. Dinner : Asinan with egg sunny side up