30 days Fit and Fab

Day 37 E xercise : Leg Day A ttitude : Low Stress R est : I sleep 6 hours 59 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calories in : 1419 Cal Macro nutrition in total  : 32% Carbs (122g) 39% Fat (61 g) 29% Protein (103g) Breakfast : Apple and protein shake 135 Cal Morning and afternoon snack : Protein shake 80 Cal Lunch/dinner : Egg omelette and stir fried vegies and pan fried tofu tempe 292 Cal Afternoon snack : Mixed fruits, yoghurt with nuts and seeds and chicken pie 540 Cal

Day 36 E xercise : Abs workout A ttitude : Low Stress R est : I sleep 7 hours 34 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below I forgot to take the picture for afternoon snack. Total calories in : 1892 Cal Afternoon snack : Pomelo, guava, pear and chicken pie Macro nutrition in total  : 33% Carbs (166g) 33% Fat (70 g) 34% Protein (157g) breakfast : Zucchini smoothies and walnut bread with spinach 271 Cal Lunch/dinner : Ayam sambal ijo and sayur asem 632/539 Cal

Day 35 E xercise : 10km jogging A ttitude : Low Stress R est : I sleep 7 hours 27 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 44% Carbs (143g) 22% Fat (33 g) 34% Protein (107g) Total calories in : 1261 Cal Breakfast : Protein shake and mini apple 135 Cal Morning snack : Protein shake 80 Cal Lunch/dinner : Mie kopyok 401 Cal Afternoon snack : Fruits and banana cake and protein shake 244 Cal

Day 34 E xercise : Full Body HiiT Workout A ttitude : Low Stress R est : I sleep 7 hours 38 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 17% Carbs (52g) 49% Fat (66 g) 34% Protein (99g) Total calories in 1197 Cal Breakfast : Protein shake and apple 135 Cal Morning snack : Protein shake 80 cal Lunch/dinner : lemon butter grilled fish 456 Cal

Day 31 E xercise : Intense Upper Body Workout A ttitude : Low Stress R est : I sleep 7 hours 21 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 34% Carbs (131g) 39% Fat (68 g) 27% Protein (103g) Total Calories in 1480 Cal Breakfast : Blueberry smoothies 222 Cal Morning snack : Protein shake 80 cal Lunch/dinner : Gado-gado  502 Cal Afternoon snack : Fruits, yoghurt, nuts and seeds 174 Cal

  Day 30 E xercise : Killer Abs and Core Workout A ttitude : Low Stress R est : I sleep 6 hours 52mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 42% Carbs (131g) 31% Fat (43g) 27% Protein (78g) Total Calories in : 1248 Cal Breakfast : Protein shake, egg omelette and apple 212 Cal Morning snack : Protein shake 80 cal Lunch/dinner : Tahu gimbal 452 Cal Afternoon snack : Fruits and protein shake 182 Cal

Day 29 E xercise : Rest Day A ttitude : Low Stress R est : I sleep 7 hours 23 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 48% Carbs (114g) 24% Fat (26g) 28% Protein (66g) Total calories in : 1227 Cal Breakfast : Dragonfruit smoothies 203 Cal Lunch/dinner : Lontong sayur 431 Cal Afternoon snack : protein shake, mix fruits 162 Cal

Day 28 E xercise : 9km Jogging A ttitude : Low Stress R est : I sleep 7 hours 29 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 21% Carbs (94g) 40% Fat (80g) 39% Protein (167g) Total calories : 1763 Cal Breakfast/morning snack : protein shake 80 cal Lunch/dinner : Nasi padang 531 Cal Afternoon snack : Protein shake, yoghurt nuts and seeds, guava and fried  banana 541 cal

Day 27 E xercise : Full Body Workout A ttitude : Low Stress R est : I sleep 5 hours 51 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 40% Carbs (141g) 30% Fat (49g) 30% Protein (104g) Total calories in : 1458 cal Breakfast : Protein shake, egg omelette, apple 212 Cal Morning snack : Protein shake 80 cal Lunch/dinner : Vietnamese roll 340 Cal Afternoon snack : fruits, yoghurt and nuts and seeds, raisin bun 486 Cal

Day 26 E xercise : Upper Body Workout A ttitude : Low Stress R est : I sleep 7 hours 37 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 28% Carbs (108g) 42% Fat (73g) 30% Protein (111g) Total calories in : 1521 Cal Breakfast : Kiwi strawberry smoothies 251 Cal Morning snack : Protein shake 80 cal Lunch/dinner : Soto ayam and potato patty 447 Cal Afternoon snack : Protein shake and yoghurt with nuts and avocado 296 Cal

Day 25 E xercise : Leg and Glute Workout A ttitude : Low Stress R est : I sleep 7 hours 8 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 43% Carbs (177g) 33% Fat (61g) 24% Protein (96g) Total Calories in : 1610 Cal Breakfast : Protein shake and Bread and peanut butter 232 cal Morning breakfast : protein shake 80 cal Lunch/dinner : Prawn aglio olio whole wheat pasta 374 cal Afternoon snack : Mixed fruits, nuts and seeds and bun 550 Cal

Day 24 E xercise : Abs Workout A ttitude : Low Stress R est : I sleep 6 hours 47 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 32% Carbs (137g) 39% Fat (77g) 29% Protein (123g) Total calories in : 1668 Cal Breakfast : Dragonfruit smoothies 220 cal Morning snack : Protein shake 80 cal Lunch/dinner : Siomay bandung 551 Cal Afternoon snack : Protein shake, starfruits, yoghurt with nuts, raisin bun 266 Cal