30 days Fit and Fab

Weight : 50.1 kg Body Fat : 23.3 % Body Age : 35 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement and having plant protein as my morning snack and post cycling. Today I is my rest day and I do cycling. For lunch, I have gado2 For snack, I have protein shake and half portion acai bowl. For dinner, I have gado2

Weight : 50.3 kg Body Fat : 23.4 % 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 my low impact so I do running 10km in the evening and coaching day in the morning. For lunch, I have baked salmon with some vegetables. For snack, I have acai berries and hot chocolate. For dinner, I have salmon chirasi without rice.

When I weighed myself this morning, my weight and fat are stabilize. Weight : 50kg Body fat : 22.8% Body Age : 34 Visceral fat : 3 Today is my cardio day and I run for 10km achieving 100km this month. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen).  For lunch, I have olive sourdough bread with tuna and salmon spread and salad. For dinner, I have baked tofu and tempe 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 : 49.3 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 stabil and body fat is down Weight : 48.8 kg Body fat : 23.6 % Body Age : 33 Visceral fat : 3 Today is my cardio day, instead of cycling, I run for 10km. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen) For lunch, I eat sweet and sour chicken, roasted sweet potatoes and stir fry carrot broccoli and pomelo as dessert. Around 4pm, I had protein shake, mixed fruits and nuts. I had low cal quiche, stir fry broccoli and carrot for dinner. I slept around 10.00pm and had fruitful day.

Yeahhh I have achieved my personal goal to hit 100km in total.  I am not a runner person and running is the least exercise I want to do. However, I want to challenge myself, push to the limit and overcome it. It's not done overnight or within a day, I only do twice a week. There are times I have energy to run up to 12km, there are times I have no spare energy and run only 5km. The key is consistency. From this challenge, I learn to stay focus, committed, determination and perseverance.

When I weighed myself this morning, my weight remains the same and body fats increases a little bit. Weight : 49.5 kg Body fat : 23.4 % Body Age : 33 Visceral fat : 3 Today is my cardio day and I managed to log in 12km marching towards 100km as my personal goal this month. At 12.30pm, I ate my lunch which is Falafel greek salad with croutons. At 3.30pm, I had Thai mango sticky rice, popcorn, homemade mango ice cream and protein shake. Around 6.30pm, I had my dinner which is Falafel greek salad with croutons. I slept around 11pm and It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight is down and body fats increases 1.5%. Weight : 48.4kg Body fat : 25.2% Body Age : 34 Visceral fat : 3 Today is my intermittent fasting again and I just drank lemon infused water and ate my supplements. Today was my cardio day and I run 10km. At 12.45pm, I ate my lunch which is Tuna egg wrap with tropical salad. At 4.15pm, I had snack which is non sugar with banana and croutons and popcorn. Around 6.00pm, I had my dinner which is Tuna and salmon open sandwich. I slept around 11pm and It's a fruitful day and I was able to manage my stress well.