30 days Fit and Fab

Sleep  : 6 hours 54 mins Stress point  : 88 Body Composition : Body Weight : 49.1 kg Body Fat :  25.4% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps Oblique workout Diet Plan  : Lunch : 1 scoop of protein shake, opor ayam tahu, sambal goreng ati and jipang Snack : yoghurt parfait Dinner : 1 scoop of protein shake, opor ayam tahu

Sleep : 6 hours 14  mins  Stress level : 89 Weight : 49.7 kg Body Fat : 24.7 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is Upper body and core workout. Since I am still in recovery mode, I only do 3 sets of 6 exercises with 20 reps each. I have protein shake around 80 cals for morning snack and post workout  My lunch is stuffed chicken breast with salad around 300 cals. For snack, I have fresh fruits and yoghurt around 250 cals. For dinner, I have stuffed chicken breast with salad and mini cheese platter around 500 cals. Total calories in is around 1050 cals

Sleep :  7 hours 2 mins  Stress level : 85 Weight :  50.9 kg Body Fat : 22.9 % Body Age : 35 Visceral fat : 3 Today I am doing Endurance exercise focusing on Back and Abs with 5 rounds, 6 exercises, 15 - 20 reps each exercise . My lunch is Soto ayam and soya crisps around 400 cals For snack, I have mini croissant around 120 cals. For dinner, I have soto ayam, soya crisps, chocolate cookies and protein shakes before vaccination and total around 600 cals. Total calories in is around 1120 cals.

Sleep : 7 hours  Stress level : NIL Weight :  50.2 kg Body Fat : 24.3 % Body Age : 35 Visceral fat : 3 Today I am doing leg and glute workout. My lunch is stuffed chichen breast with sauted vegetables around 500 cals. My snack is a small bowl of acai berry bowl with granola cereals around 200 cals For dinner, I have similar with lunch around 500 cals Total calories in is around 1200 cals.

Sleep : 5 hours 59 mins Stress level : 82 Weight : 49.7 kg Body Fat : 25.4% Body Age : 36 Visceral fat : 3 Today I am doing HiiT workout with light resistance, 4 rounds of 10 exercises with 40 secs/20 secs. I eat breakfast today which is non sugar soy milk and half pretzel bun which is around 240 cals. My lunch is pan fried chicken with shrimp and sauteed eggplant, tomato, cucumber and olive which is 320 cals. For snack, I make this soya milk chia pudding which is around 200 cals Chia seeds  non sugar soy milk blueberries mango, strawberries Granola cereals Today, I also having a cheat day, I eat mixed nuts and a bowl of multigrain chips and ritz chips, I am not sure how much calories for these, I assume total I eat 300 cals. It's PMS mode, I feel like I am having increased appetite and craving for savoury stuff. For dinner, I similar with the lunch time which is around 300 cals. Total calories in is around 1360 cals.

Sleep : 6 hours 31 mins Stress level : 82 Weight : 49.5 kg Body Fat :  25.1% Body Age : 35 Visceral fat : 3 Today I am doing leg and glute workout. My lunch is baked smokey chicken with grilled beans, beansprouts, sauteed tomato and mushrooms which is 400 cals. For snack, I make this yoghurt parfait  which is around 220 cals Chia seeds  yoghurt blueberries, mango, dragonfruits Granola cereals For dinner, I similar with the lunch time which is around 500 cals. Total calories in is around 1120 cals.

Weight : 49.3kg Body fat : 24.1% Visceral fat : 3 Body age : 34 Exercise : glute workout Breakfast : infused lemon water Lunch : chicken soto with shirataki noodle Snack : biscuits Dinner : chicken soto with shirataki noodle 

Weight : 50kg Body fat : 23.4% Visceral fat : 3 Body age : 35 Exercise : Upper body workout Breakfast : infused lemon water Lunch : chicken satay Snack : protein shake and mango sago  Dinner : chicken satay and oyster

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 : 50.1kg Body Fat : 23.3% Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I do HiiT full body workout at home. 5 sets of 10 exercises with 30 seconds workout and 30 seconds break. For lunch, I have nyonya rice dumpling and baked chicken with smokey pepper marinade and roasted vegetable and tropical fruit salsa. As snack, I have non sugar soy milk and mix fruits. For dinner, I have baked chicken with roasted brussel sprouts and tropical fruit salsa.

When I weighed myself this morning, my weight is stabil and fat increase as I did a lot of carbs and fats. Weight : 49.2kg Body fat : 24.8% Body Age : 35 Visceral fat : 3 Today is my HiiT day and I do 40 mins HiiT (4 sets of 10 exercises with 30 secs rest in between) Today, I start intermittent fasting diet again because of religious matter. I drink lemon infused water and supplements for breakfast. For lunch, I have mixed vegetable with peanut sauce and egg. As for snack, I eat fried snacks like banana fritters, stuffed tofu fritters, char siu pastries. For dinner, I have Chicken kebab from Stuff'd. I sleep around 10.30pm and have a good night sleep.