30 days Fit and Fab

Sleep  :    7 hours 26 mins Stress point  : 83 Body Composition : Body Weight : 49.2 kg Body Fat : 25.8% Body Age : 35 Visceral fat : 3 Exercise Plan  : Tabata and full body workout Diet Plan  : Lunch : 1 scoop of protein, steak and vegetables Snack : nuts Dinner : Korean Bbq

Sleep  : 7  hours 28  mins Stress point  : 84 Body Composition : Body Weight : 49.4 kg Body Fat : 25.1% Body Age : 35 Visceral fat : 3 Exercise Plan  : 5km jogging and 500 reps full body workout Diet Plan  : Lunch : 1 scoop of protein shake, half smoked salmon sandwich roll Snack : 1 scoop of protein shake, mix fruits, apple and nuts and sugar free chocolate cookies Dinner : Grilled fish with corn and roasted vegetable

Sleep  : 6   hours 7 mins Stress point  : 78 Body Composition : Body Weight : 49.7kg Body Fat :  25.4% Body Age : 36 Visceral fat : 3 Exercise Plan  : Cardio Strength Full Body Diet Plan  : Lunch : Stir fried vegetable, sate, dendeng and paru balado, egg Snack : 1 scoop of protein shake Dinner : Stir fried vegetable, sate, dendeng, and paru balado and coconut shake

Sleep : 7 hours 15 mins   Stress level : 77 Weight : 50.2  kg Body Fat : 23.4 % Body Age : 35 Visceral fat : 3 Today I am doing Full body HiiT  I have protein shake and pretzel as morning snack and post workout around 420 cals. My lunch is nasi liwet, braised tofu, chicken and egg around 400 cals. For snack, I have green beans soup and soy crisp around 250 cals For dinner, I have quiche and lychee around 300 cals. Total calories in is around 1370 cals

Sleep : 6 hours Stress level :  Weight : 50.6 kg Body Fat : 23.7% Body Age : 35 Visceral fat : 3 Today I am doing Full body workout. My lunch is cauliflower rice and baked tofu with thai sauce around 300 cal. For snack, I have yoghurt with fruits and granola, protein shake and cheese with 400 cals. For dinner, I have similar with lunch total 300 cals. Total calories in is around 1000 cals.

Weight : 49kg Body fat : 24.5% Visceral fat : 3 Body age : 34 Exercise : HiiT full body workout Breakfast : infused lemon water Lunch : Shirataki kolomee Snack : choco biscuit Dinner : homemade kolomee

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.

Weekend is usually my coaching days and today I come early at Stadium to do HiiT workout before coaching. I felt so good after wards. Weight : 49.9kg Body Fat : 23.1% Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. I do Full body HiiT workout. For lunch, I have dimsum fiesta. It's carb and fats loading. I don't count the calorie but enjoy it. As snack, I have mango smoothies with some fruits and nuts. For dinner, I have dimsum left over from lunch.

When I weighed myself this morning, my weight is stabil and fat decreases Weight : 49kg Body fat : 24.2% Body Age : 34 Visceral fat : 3 Today is my gym day and I do upper and leg workout. I drink lemon infused water and supplements for breakfast. For lunch, I have Taiwan braised chicken and spring onion pancake. As snacks, I have beer and cheese platter. For dinner, I have chirasi sushi and beef, chocolate and churros dessert. I sleep around 10.30pm and have a good night sleep. 

When I weighed myself this morning, my weight is down and body fat is up. Weight : 48.2 kg Body fat : 24.5 % Body Age : 34 Visceral fat : 3 Today is my full body workout  As today is a special day for me, I did intermittent fasting in the morning since I have a feast this weekend. I had a late lunch at Koma and ate salmon carpaccio, assorted sushi and sakura dessert. It's a sugar and carbo loading. Then, I had dinner at HDL  In the late evening, I had surprise birthday celebration and I ate the chocolate cake, cheese, and drank soju and wine. I slept around 3am and It's a fruitful day