30 days Fit and Fab

Sleep  :   6 hours 58 mins Stress point  : 86 Body Composition : Body Weight : 49.4 kg Body Fat : 25.7% Body Age : 35 Visceral fat : 3 Exercise Plan  : Upper and Lower body workout Diet Plan  : Lunch : fishball soup with cabbage and beansprout, beef rendang, sayur singkong, potato and paru balado Snack : 2 scoop of protein shake, mini banana and ritz chips Dinner : sashimi and chirasi

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 32 E xercise : Burning Boothy Workout A ttitude : Low Stress R est : I sleep 5 hours 53 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 36% Carbs (135g) 35% Fat (60 g) 29% Protein (105g) Total calories in :1458 Cal Breakfast : Soy milk, bread with peanut butter 305 Cal Morning snack : Protein shake 80 cal Lunch / dinner : Salad 327 Cal Afternoon snack : Mixed fruits and protein shake 361 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 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 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

Day 23 I t's supposed to be my Low carb day but ended up became another medium carb day :P E xercise : Rest Day A ttitude : Low Stress R est : I sleep 6 hours 44 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 37% Carbs (127g) 38% Fat (59g) 25% Protein (83g) Total Calories in : 1445 Cal Breakfast : Protein shake, egg omelette and mini apple 232 Cal Morning Snack : Guava 31 Cal Afternoon snack : Edamame beans, yoghurt with nuts and seeds, avocado 597 Cal Lunch/Dinner : Vietnamese roll 255/330 Cal

Day 22 I t's supposed to be my Low carb day but ended up became another medium carb day :P E xercise : HiiT Upper Body Workout A ttitude : Low Stress R est : I sleep 7 hours 12 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 31% Carbs (114g) 41% Fat (66g) 28% Protein (100g) Total Calories in : 1424 Cal Breakfast : Soy milk, egg omelette and mini apple 264 Cal Morning snack : Protein shake 80 cal Afternoon snack : guava, yoghurt, mixed nuts and seed and banana cake 292 Cal Lunch/dinner : grilled chicken with vegetable soup 426/362 Cal

Day 21 I t's supposed to be my High carb day but ended up became another medium carb day :P E xercise : 5.5 km jogging A ttitude : Low Stress R est : I sleep 7 hours 40 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 36% Carbs (118g) 37% Fat (54g) 27% Protein (88g) Total Calories in : 1350 Cal Breakfast : Dragonfruit Smoothies 242 Cal Morning snack : Protein Shake 80 cal Lunch/Dinner : Nasi kuning 386 Cal Afternoon snack : Coconut shake 346 Cal

Day 20 I t's supposed to be my low carb day but ended up became medium carb day :P E xercise : Full Body HiiT workout A ttitude : Low Stress R est : I sleep 6 hours 15 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 29% Carbs (83g) 35% Fat (45g) 36% Protein (104g) Total calories in : 1147 cal Breakfast : Soy milk, egg and guava 258 cal Morning snack : Protein shake 80 cal Lunch/dinner : Galantine 156/176 cal Afternoon snack : Protein shake, yoghurt and nuts, siomay 477 cal