30 days Fit and Fab

Day 33 E xercise : Abs and Core Workout A ttitude : Low Stress R est : I sleep 7 hours 6 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 33% Carbs (145g) 39% Fat (75 g) 28% Protein (117g) Total calories in : 1725 Cal Breakfast : Blueberry smoothies 222 Cal Morning snack : protein shake 80 cal Lunch/dinner : Chicken salad 457 Cal Afternoon snack : fruits and pastry 509 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 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 16 E xercise : Rest day A ttitude : Low Stress R est : I sleep 6 hours 56 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calories in : 1176 cal Lunch/dinner : Vegetable salad with peanut sauce, martabak telur and crispy cracker 336 cal Afternoon snack : Mixed fruits and nuts 128 cal

Day 15 E xercise : HiiT Full body & Leg Glute Workout 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 Total Calories in 1377 cal Breakfast : Dragonfruit smoothies 250 cal Afternoon snack : protein shake 80 cal Lunch/dinner : Chicken mushroom noodle 424 cal Afternoon snack : Mixed fruits & Choco cake 199 cal

Day 14 E xercise : dance workout A ttitude : Low Stress R est : I sleep 7 hours 26 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calorie in : 1270 cal Breakfast : pineapple soursop smoothies 273 cal Lunch/dinner : Nasi uduk 432/323 cal Afternoon snack : Ice chendol 233 cal

Day 12 E xercise : HiiT Leg and Glute Workout A ttitude : Low Stress R est : I sleep 7 hours 30 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calories in : 1415 cal Breakfast : Dragonfruit smoothies 249 cal Morning snack : Protein shake 80 cal Lunch : Aglio Olio pasta 486 Afternoon snack : Mixed fruits 147 Diiner : Steal 453 Cal

Day 10    E xercise : Rest A ttitude : Low Stress R est : I sleep 7 hours 11 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calories : 1341 cal Breakfast : papaya strawberry smoothies 249 cal Lunch : tofu and tempe salad with corn fritters 427 cal Afternoon snack : mixed fruits with cheese twist 106 cal

Day 8    E xercise : Core Workout A ttitude : Low Stress R est : I sleep 8 hours 7 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total cal :1714 cal Breakfast : Strawberry smoothies 251 cal Morning snack : protein shake 80 cal Lunch/Dinner : Vegetable soup with chicken roll and stuffed tofu 405 cal Afternoon snack : Mixed fruits and biscotti 439 cal

Day 3:    E xercise : HiiT Upper Workout A ttitude : Low Stress R est : I sleep 7 hours N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Breakfast : green smoothies 133 cal Morning Snack : Protein Shake 80 cal Lunch/Dinner : Soba Salad 276/415 cal Afternoon snack : Mixed fruits and protein shake 313 cal

Day 2 :    E xercise : 6.5km Jogging A ttitude : Low Stress R est : I sleep 7 hours N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total Calorie Intake : 1257 Cal Breakfast : Green Smoothies 212 Cal Early Breakfast and Morning Snack : Protein Snack 160 cal Afternoon snack : Mixed Fruits and chicken glutinous rice 403 cal Lunch/dinner : Brown rice, beef bulgogi, kimchi, stir fried brocolli, fried tempe 300 Cal