30 days Fit and Fab

Sleep  :    6 hours Stress point  : NA Body Composition : Body Weight : 49.2 kg Body Fat : 25.6% Body Age : 35 Visceral fat : 3 Exercise Plan  : Back workout Diet Plan  : Lunch : vegetable with tempeh and peanut sauce Snack : yoghurt with mix fruits and granola and 1 scoop of proteinshake Dinner : vegetable with tempeh, tofu and egg with peanut sauce

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

Sleep  : 7   hours 4 mins Stress point  : 89 Body Composition : Body Weight : 50.2 kg Body Fat : 25.5% Body Age : 36 Visceral fat : 3 Exercise Plan  : back workout Diet Plan  : Lunch : 1 scoop of protein, pita bread with tempe salad Snack : 1 scoop of protein shake, pomelo and tangerine and sugar free cookies and nuts Dinner : 1 scoop of protein shake, pita bread with falafel

Sleep  : 6 hours 2 mins Stress point  : 88 Body Composition : Body Weight : 49 kg Body Fat : 26.1 % Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps back workout Diet Plan  : Lunch : 1 scoop of protein shake, spinach soup and skinny quiche Snack : 1 scoop of protein shake, apple, green bean soup and ritz chips Dinner : 1 scoop of protein shake, Korean beef bulgogi and salmon teriyaki with kimchi pancake

Sleep  : 6 hours 46 mins Stress point  : 89 Body Composition : Body Weight : 49.1 kg Body Fat : 26.8 % Body Age : 36 Visceral fat : 3 Exercise Plan  : 500 reps core and arm workout Diet Plan  : Lunch : 1 scoop of protein shake, gado2  Snack : 1 scoop of protein shake  Dinner : Gado2 and mix citrus fruit

Sleep  : 6 hours 27  mins Stress point  : 84 Body Composition : Body Weight : 49.3 kg Body Fat :  25.6% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps Bicep/Tricep workout Diet Plan  : Lunch : 1 scoop of protein shake, pork sausage omelete salad Snack : peanut butter pretzel Dinner : 1 scoop of protein shake, baked fish with salad

Sleep : 7 hours 57 mins Stress point : 82 Body Composition : Body Weight : 50.1kg Body Fat : 25% Body Age : 36 Visceral fat : 3 Exercise Plan : 500 reps Shoulder Workout Diet Plan : Lunch : 1 scoop of protein shake, petis kangkung with tofu puff, eggplant and cucumber Snack : 1 scoop of protein shake, non fat plain yoghurt with blueberry, strawberry and cereals, banana Dinner : 1 scoop of protein shake, petis kangkung with tofu puff, eggplant and cucumber

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 13 mins  Stress level : 91 Weight :  50.2 kg Body Fat : 24.2 % Body Age : 35 Visceral fat : 3 Today I am doing low impact exercise which is Upper Body workout. My lunch is Keto Eggplant lasagna around 250 cals and soya crisp around 200 cals. For snack, I have Acai berry bowl and protein shake around 350 cals. For dinner, I have keto eggplant lasagna and normal baked pasta around 500 cals. Total calories in is around 1100 cals.

Sleep : 6 hours Stress level :  Weight : 50.2 kg Body Fat : 24.1% Body Age : 35 Visceral fat : 3 Today I am doing Upper body workout My lunch is pan fried frish with cauliflower rice, green beans and mushroom tomatoes around 300 cal. For snack, I have a slice of mango cake and protein shake around 200 cals. For dinner, I eat pan fried scallops with cauliflower rice, green beans and mushroom tomatoes and calamari around 600 cals. Total calories in is around 1100 cals.

Sleep :  7 hours 49 mins Stress level : 84 Weight : 49kg Body Fat : 26.1% Body Age : 35 Visceral fat : 3 I do Upper body workout for 40 minutes This is my lunch which is around 250 cals Scrambled egg with chicken ragout Sauteed mushroom, cherry tomato, zucchini and capsicum seaweed crackers from Atomy For snack, I make this yoghurt parfait around 200 cals Chia seeds  Greek plain yoghurt Blueberries Strawberries Dragon fruits Granola cereals For dinner, it's similar with lunch but I change the chicken ragout to ham and a small portion of noodle. And nutrilite protein powder, total is 550 cals Total calories in is around 1000 cals.

Weight : 49.8kg Body fat : 23.7% Visceral fat : 3 Body age : 35 Exercise : Toned Arm workout Breakfast : infused lemon water Lunch : white rice with shredded chicken, beans and tempeh, egg, beef lungs and anchovies Snack : acai berries, pau, banana and pomelo Dinner : similar with lunch

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 : 50kg Body fat : 23.1% Visceral fat : 3 Body age : 34 Exercise : HiiT Upper and abs workout Breakfast : infused lemon water Lunch : Eggplant bolognese, tempeh nuggets and garden vegetables Snack : protein shake  Dinner : Eggplant bolognese, tempeh nuggets and garden vegetables

Weight : 49.3kg Body fat : 24% Visceral fat : 3 Body age : 34 Exercise : Upper body workout Breakfast : infused lemon water Lunch : Baked crisp salmon with roasted vegetables Snack : Protein shake Dinner : Baked salmon with roasted vegetables