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 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 3 mins Stress point  : 88 Body Composition : Body Weight : 49,4 kg Body Fat :  25.5 % Body Age : 35 Visceral fat : 3 Exercise Plan  : Low impact steady state cardio - jogging 5km Diet Plan  : Lunch : Japanese beef bbq Snack : 1 scoop of protein shake, yoghurt parfait and sugar free choco cookies Dinner : pork sausage and salad, mini croissant, choco chips

Who doesn't love pasta and lasagna ? I love pasta and lasagna however when I am in the low carbs diet, I prefer to cook alternative way to substitute pasta with Eggplant. And here we go, one of my favourite keto recipes Eggplant Lasagna Ingredients : Half Eggplant and sliced thinly 150g minced beef 100g diced carrot 50g sliced button mushroom 50g onion 200g tomato sauce ( I use ready made from Prego) Half bowl of ricotta cheese 50g shredded mozarella cheese 30g shredded cheddar cheese for topping Salt and pepper Olive oil Instructions Grilled sliced eggplant and sprinkle with salt and pepper to taste until it's tender Saute onion, carrot, mushroom and add minced beef Add tomato sauce and mix it well and put aside Mix ricotta and mozzarela cheese and put aside Assemble the lasagna layer with beef ragout as a base and eggplant and cheese and repeat until it's fully stacked. Bake in the oven with 240 deg C for around 10 minutes. Voila !

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 36  mins  Stress level : 81 Weight :  49.8 kg Body Fat : 25 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is 5km walking. I have protein shake and mini croissant as morning snack around 200 cals. My lunch is zucchini beef sliders with homemade coleslaw around 350 cals. For snack, I have fresh fruits and yoghurt with protein shake around 250 cals. For dinner, I have taco zucchini with homemade coleslaw around 350 cals. Total calories in is around 1150 cals

Sleep :  7 hours 58 mins  Stress level : 86 Weight :  50.5 kg Body Fat : 23.8 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is 5km walking. I have protein shake as breakfast and one mini brioche for morning snack around 200 cals My lunch is Low Carbs Eggplant lasagna and some fresh fruits around 320 cals. For snack, I have fresh fruits and yoghurt with protein shake around 200 cals. For dinner, I have low carbs eggplant lasagna and fresh fruits around 350 cals. Total calories in is around 1070 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 43 mins Stress level : 84 Weight : 49.2kg Body Fat : 25.1% Body Age : 35 Visceral fat : 3 I do Low Impact exercise which is 5km jogging This is my lunch which is around 300 cals Beef sliders with zucchini bun Homemade coleslaw with honey mustard sauce seaweed crackers from Atomy For snack, I make this yoghurt parfait and no added sugar soy milk around 350 cals Chia seeds  Greek plain yoghurt Blueberries Strawberries Dragon fruits Granola cereals For dinner, it's similar with lunch around 300 cals. And nutrilite protein powder, total is 350 cals Total calories in is around 1000 cals.

When I weighed myself this morning, my weight downs and fat increase as I didn't eat enough calories yesterday. Weight : 49.1kg Body fat : 24.2% Body Age : 35 Visceral fat : 3 Today is my gym day and I do upper body workout. Today, I don't do intermittent fasting since it's a celebratory day. I eat egg bun and soy milk for breakfast. For lunch, I have black pepper beef with stir fry kailan. As for snack, I have half portion of mango sago, apple, kueh lapis sagu, bika ambon. For dinner, I have similar with lunch. I sleep around 10.30pm and have a good night sleep. 

When I weighed myself this morning, my weight and the fat are down. Weight : 49.8kg Body fat : 21.9 % Body Age : 33 Visceral fat : 2.5 It's one achievement to hit body fat below 22% Today is my gym day and I do functional training and weight exercise. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat pretzel hotdog with chorizo sausage. Around 3.30pm, I have olive bread with banana peanut butter. For dinner, I have a small slice of yam cake prior to heavy carnivore dinner which is beef steak and friends. I sleep around midnight and have a good night sleep.

When I weighed myself this morning, my weight is up and the fat is down. Weight : 49.7kg Body fat : 23.5 % Body Age : 34 Visceral fat : 3 Today is my gym day and I do upper body workout. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat beef ball soup. Around 3.30pm, I have mango smoothies with mixed fruits and banana kueh. Prior to dinner, I do cardio workout which is cycling. For dinner, I eat high protein quiche. I sleep around 10.30pm and have a good night sleep.