30 days Fit and Fab

Weight : 50.2kg Body fat : 22.8% Visceral fat : 3 Body age : 34 Exercise : 4.5km jogging Breakfast : infused lemon water Lunch : baked tempeh and eggplant salad Snack : mango pomelo granola and mix nuts Dinner : baked tempeh and eggplant salad

Weight : 50kg Body fat : 23.6% Visceral fat : 3 Body age : 35 Exercise : Rest day Breakfast : infused lemon water Lunch : unagi salad Snack : pineapple and soy crisps Dinner : unagi salad and cheese platter

Weight : 48.6kg Body fat : 24.3% Visceral fat : 3 Body age : 34 Exercise : abs workout Breakfast : infused lemon water Lunch : fusion salad with tempeh nugget Snack : Protein shake and butter popcorn Dinner : crustless quiche

Weight : 49.7kg Body Fat : 22.7% 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 Abs workout. For lunch, I have gado-gado. As for snack, I have grapes and popcorn. For dinner, I have half portion of ketupat, a small portion of beef rendang, paru, prawn potato, anchovies and tempeh oseng.

Weight : 50kg Body Fat : 23.7% Body Age : 35 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I do leg and glute workout at home. Starting with 3 sets of 10 levels stairs climbing then with 4 sets of circuits with 4 exercises each circuit and cooling down. For lunch, I have egg tuna wrapped with tropical salsa. As snack, I have mango smoothies with some fruits, soya crisps and protein shake. For dinner, I have tuna salad with char siew pastry.

When I weighed myself this morning, my weight and the fat are the same means I manage to maintain my body Weight : 50.4kg Body fat : 24 % Body Age : 34 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). Then I went for 9km run which is my new record this year and I felt so good. At 12.45 pm, I ate my lunch which is sautee bok choy with green mussels, quinoa and baked tempeh. Around 5pm, I had my berries yoghurt as snacks  At 6pm, I had my dinner which is the same as my lunch and protein shake before 8pm. At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight increased and but the fat is the same means I gain my muscles Weight : 50.3kg Body fat : 24 % Body Age : 34 Visceral fat : 3 As I started the week again, intermittent fasting also started today.  After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide). Then I went to gym for leg exercise using BBG Strong by Kayla. At 12.45 pm, I ate my lunch which is egg tortilla wrap with ham, cheese and mushroom with brussel sprouts greek salad on the side. Around 3.45pm, I had my protein shakes and banana yoghurt as snacks since I am going to do running this evening with my friend. I run at 6.45 - 7.30pm with my friend for around 4km At 8pm, I had my dinner which is subway roasted chicken sandwich At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, I lost 1 kg but it's not fat loss, it's muscles loss because my fat percentage is going up 1% Weight : 49.3kg Body fat : 25.8% Body Age : 35 Visceral fat : 3 meaning I need to eat more protein and carbs so that my body can burn fats effectively without taking so much glycogen from muscles. I started my day with drinking lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). After morning prayer and meditation, I went for 8km jogging and continue with body resistance workout for 20 minutes. At 12.30pm, I ate my lunch which is chicken egg roll, baked tofu and tempe, corn edamame and broccoli, rye bread with guacamolo Around 3pm, I had my protein shakes and snack which is non fat no sugar yoghurt with strawberry, blueberry and raw nuts At 6pm, I had my dinner which is egg chicken roll, baked tofu/tempe, edamame, corn, broccoli. At 10.30pm, I end my day with good night sleep. It's a fruitful da...