30 days Fit and Fab

Sleep  :    6 hours 36 mins Stress point  : 84 Body Composition : Body Weight : 49.7 kg Body Fat : 25.3% Body Age : 35 Visceral fat : 3 Exercise Plan  : swimming Diet Plan  : Lunch : Salmon and vegetables Snack : truffle fries and ondeh cake Dinner : prata

Sleep  : 6 hours 22 mins Stress point  : 88 Body Composition : Body Weight : 49.8 kg Body Fat : 25.8% Body Age : 36 Visceral fat : 3 Exercise Plan  : Abs and arm workout Diet Plan  : Lunch : 1 scoop of protein, soto ayam and perkedel without vermicelli Snack : 1 scoop of protein shake, strawberries, guava and grape and sugar free cookies  Dinner : 1 scoop of protein shake, soto ayam and perkedel without vermicelli and ritz chips

Sleep  :   7 hours 11  mins Stress point  : 86 Body Composition : Body Weight : 49.4  kg Body Fat :  25.2% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps lower abs workout Diet Plan  : Lunch : 1 scoop of protein shake, beehoon bakso Snack : 1 scoop of protein shake, green bean soup with mini croissant and sugar free cookies Dinner : 1 scoop of protein shake and beehoon bakso

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 54 mins Stress point  : 88 Body Composition : Body Weight : 49.1 kg Body Fat :  25.4% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps Oblique workout Diet Plan  : Lunch : 1 scoop of protein shake, opor ayam tahu, sambal goreng ati and jipang Snack : yoghurt parfait Dinner : 1 scoop of protein shake, opor ayam tahu

Sleep  : 7 hours 22 mins Stress point  : 88 Body Composition : Body Weight : 49.2kg Body Fat : 25.8% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps Abs Workout Diet Plan  : Lunch : 1 scoop of protein shake, egg wrap, sauteed mushroom and tomato, sauteed brussel sprouts and french beans Snack : 2 scoop of protein shake, green beans soup Dinner : Egg onion omelette, sauteed mushroom and tomato, sauteed french beans and avocado

Sleep : 6 hours 22 mins   Stress level : NIL Weight :  50.7 kg Body Fat : 22.8 % Body Age : 35 Visceral fat : 3 Today I am doing Strength workout focusing on Core and abs. I have protein shake and 1 piece of dark chocolate around 150 cals for morning snack and post workout  My lunch is oxtail soup with chicken karaage around 300 cals. For snack, I have fresh fruits and yoghurt around 150 cals. For dinner, I have keto eggplant lasagna and chicken karaage around 400 cals. Total calories in is around  1200 cals

Sleep : 7 hours   Stress level : NIL Weight :  49.8 kg Body Fat : 23.6 % Body Age : 34 Visceral fat : 3 Today I am doing Combo Cardio and strength workout focusing on back and lower abs. I have protein shake around 80 cals for morning snack and post workout  My lunch is sweet and sour chicken with stir fried beans and tempeh and stuffed tofu around 500 cals. For snack, I have  ice chocolate with choco and coffee cookies and fresh fruits and yoghurt around 600 cals. For dinner, I have similar with lunch around 400 cals. Total calories in is around 1580 cals

Sleep : 8 hours 15 mins  Stress level : 85 Weight :  49.7 kg Body Fat : 24.6 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is Leg and glute workout. I have protein shake around 80 cals for morning snack and post workout  My lunch is left over from yesterday which is stuffed chicken breast and homemade coleslaw around 320 cals. For snack, I have fresh fruits and yoghurt around 210 cals. For dinner, I have tofu with thai sauce and brussel sprouts and steamed beans around 300 cals. Total calories in is around 910 cals

Sleep :  6 hours 48 mins Stress level : 92 Weight : 49.2kg Body Fat : 24.7% Body Age : 35 Visceral fat : 3 I do Abs workout today. This is my lunch which is around 400 cals Baked white fish with steamed vegetables For snack, I make this yoghurt parfait around 200 cals Chia seeds  Greek plain yoghurt Blueberries Strawberries Dragon fruits Granola cereals For dinner, I have a quarter of baked salmon, pork sausages and steamed vegetables around 500 cals. Total calories in is around 1100 cals.

Weight : 49.6kg Body fat : 23.8% Visceral fat : 3 Body age : 34 Exercise : abs workout Breakfast : infused lemon water Lunch : Scones and quiche Snack : protein shake Dinner : quiche

Weight : 50.1kg Body fat : 22.8% Visceral fat : 3 Body age : 34 Exercise : abs and core workout Breakfast : infused lemon water Lunch : pesto pasta and baked portobello mushroom Snack : protein shake, hot chocolate and chocolate biscuit Dinner : egg chicken wrap salad

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 : 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 : 49.6  kg Body Fat : 24.2 % Body Age : 35 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my abs day.  For lunch, I have quiche and salad For snack, I have cheese platter and grapes For dinner, I have quiche.