30 days Fit and Fab

Body Composition : Weight : 49.4 kg Body fat : 25 % Body age : 35 Visc fat : 3 Exercise  : Cardio and Core workout Diet :  Lunch : green smoothies, egg tofu muffin, orak arik and baked tempe and brown rice Snack : kiwi, dragonfruit and pineapple smoothies with raisin rolls Dinner : green smoothies, egg tofu muffin, orak arik, baked tempeh and bakwan jagung

Body Composition : Weight : 49.9 kg Body fat : 23.4 % Body age : 34 Visc fat : 3 Exercise  : Cardio and Shoulder Workout Diet :  Lunch : green smoothies, eggplant lasagna and salad Snack : Kiwi, dragonfruit and pineapple smoothies with half cinnamon roll Dinner : green smoothies, egg tofu salad

Body Composition : Weight : 49.2 kg Body fat : 25 % Body age : 35 Visc fat : 3 Exercise  : Cardio and Abs Workout Diet :  Lunch : green smoothies, chicken fingers with salad Snack : banana, dragonfruit and pineapple smoothies with pukis Dinner : green smoothies, tuna mayonaise sandwich

Body Composition : Weight :  49 kg Body fat :  24.5 % Body age : 34 Visc fat : 3 Exercise  : Cardio and Glute Workout Diet :  Lunch : green smoothies, toasted bread with cheese, salad and baked tempeh Snack : banana, blueberry and strawberry smoothies with granola and peach pie tart Dinner : green smoothies, salad, egg and baked tempeh

Body Composition : Weight : 49 kg Body fat : 24.3 % Body age : 34 Visc fat : 3 Exercise  : Cardio and Back Workout Diet :  Lunch : green smoothies, toasted bread with cheese, salad and half boiled egg Snack : banana, blueberry and strawberry smoothies with granola and choco danish Dinner : green smoothies, sausage rolls and salad

Body Composition : Weight : 48.7 kg Body fat : 25.4% Body age : 35 Visc fat : 3 Exercise  : Cardio and Core workout Diet :  Lunch : green smoothies, pempek Snack : pineapple, blueberry and strawberry smoothies with granola Dinner : green smoothies, pempek

Body Composition : Weight : 49.4kg Body fat : 24.7 % Body age : 35 Visc fat : 3 Exercise  : Cardio and Core workout Diet :  Lunch : green smoothies, petis kangkung Snack : Strawberry, blueberry and kiwi smoothies with granola  Dinner : green smoothies, petis kangkung