30 days Fit and Fab

Body Composition : Weight : 50 kg Body fat : 23 % Body age : 34 Visc fat : 3 Exercise  : Swimming Diet :  Lunch : Green smoothies, grilled chicken with white rice and cucumber and tomato Snack : oatmilk with kiwi, banana and strawberry smoothies. Dinner : Green smoothies and vietnamese smoked salmon roll and salmon sashimi

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  :    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 28  mins Stress point  : 86 Body Composition : Body Weight : 49.2 kg Body Fat : 25.6% Body Age : 35 Visceral fat : 3 Exercise Plan  : tabatha  Diet Plan  : Morning snack : 1 scoop of protein and banana Lunch : Salmon teriyaki Snack : 1 scoop of protein shake, mix fruits, and sugar free chocolate cookies Dinner : Japanese beef bbq

Sleep  : 7  hours 28  mins Stress point  : 84 Body Composition : Body Weight : 49.4 kg Body Fat : 25.1% Body Age : 35 Visceral fat : 3 Exercise Plan  : 5km jogging and 500 reps full body workout Diet Plan  : Lunch : 1 scoop of protein shake, half smoked salmon sandwich roll Snack : 1 scoop of protein shake, mix fruits, apple and nuts and sugar free chocolate cookies Dinner : Grilled fish with corn and roasted vegetable

Sleep  : 6 hours 34 mins Stress point  : 85 Body Composition : Body Weight : 49 kg Body Fat : 25.9 % Body Age : 35 Visceral fat : 3 Exercise Plan  : 10 mins circuit training Diet Plan  : Breakfast : 1 glass of no sugar soy milk and half croissant Lunch : ayam goreng, sayur asem, tahu tempe goreng, nasi uduk Snack : mix citrus food, peanut butter filled pretzel, almond and 1 scoop of protein shake Dinner : ayam goreng, sayur asem, tahu tempe goreng

Sleep  : 6 hours 32 mins Stress point  : 85 Body Composition : Body Weight : 49.1 kg Body Fat : 25.8 % Body Age : 35 Visceral fat : 3 Exercise Plan  : 10 mins cardio body pump arm workout Diet Plan  : Lunch : 2 scoop of protein shake, pork sausage salad and chicken ball soup Snack : yoghurt parfait with peanut butter pretzel and sugar free chocolate cookies Dinner : 1 scoop of protein shake, Thai prawn salad

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

Sleep  :  5   hours 50 mins Stress point  : 86 Body Composition : Body Weight : 49.9kg Body Fat :  24.8% Body Age : 35 Visceral fat : 3 Exercise Plan  : Tabata Diet Plan  : Lunch : 1 scoop of protein shake, nasi kuning with stir fried tempeh, stir fried french beans and tofu, shredded egg, sambal goreng ati and fried enoki mushroom and lalapan Snack : 1 scoop of protein shake and yoghurt with fresh fruits and fried banana Dinner : Stir fried tempeh, stir fried french beans and tofu, shredded egg, sambel goreng ati, fried enoki mushroom and lalapan and fried banana

Sleep  : 6   hours 7 mins Stress point  : 78 Body Composition : Body Weight : 49.7kg Body Fat :  25.4% Body Age : 36 Visceral fat : 3 Exercise Plan  : Cardio Strength Full Body Diet Plan  : Lunch : Stir fried vegetable, sate, dendeng and paru balado, egg Snack : 1 scoop of protein shake Dinner : Stir fried vegetable, sate, dendeng, and paru balado and coconut shake

Sleep  : 5 hours 56 mins Stress point  : 84 Body Composition : Body Weight : 49.9kg Body Fat :  25% Body Age : 35 Visceral fat : 3 Exercise Plan  : Low Impact Steady State Cardio 3km walking Diet Plan  : Lunch : 1 scoop of protein shake, mushroom quiche and fresh fruits Snack : 2 scoop of protein shake, yoghurt with freshfruits and peanut butter pretzel pillow Dinner : nasi padang

Sleep  : 7  hours 29 mins Stress point  : NIL Body Composition : Body Weight : 49.3  kg Body Fat : 25.8 % Body Age : 35 Visceral fat : 3 Exercise Plan  : Low Impact Steady State Cardio 10km walking Diet Plan  : Lunch : 1 scoop of protein shake, stir fry chicken with vegetable and fried enoki mushroom Snack : 2 scoop of protein shake, a small slice of choco tart, a cup of tiramisu Dinner : Chicken kebab salad, egg tart Today is a special day for my loved one thus it's a cheat day, I enjoy and indulge the food

Sleep : 7 hours 15 mins   Stress level : 77 Weight : 50.2  kg Body Fat : 23.4 % Body Age : 35 Visceral fat : 3 Today I am doing Full body HiiT  I have protein shake and pretzel as morning snack and post workout around 420 cals. My lunch is nasi liwet, braised tofu, chicken and egg around 400 cals. For snack, I have green beans soup and soy crisp around 250 cals For dinner, I have quiche and lychee around 300 cals. Total calories in is around 1370 cals

Sleep : 6 hours 41 mins  Stress level : 81 Weight :  49.8 kg Body Fat : 25.9 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is 3km walking. I have mini croissant and no added sugar soya milk around 160 cals for breakfast My lunch is kolomee around 500 cals. For snack, I have fresh fruits and protein shake around 100 cals For dinner, I have similar like lunch time around 500 cals. Total calories in is around 1260 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 44 mins  Stress level : 80 Weight :  49.6 kg Body Fat : 25.3 % Body Age : 35 Visceral fat : 3 Today I am doing low impact exercise which is jogging. I have a late breakfast which is protein shake around 80 cals My lunch is assorted sushi around 300 cals. Before dinner, I have soy crisp snacks which is around 200 cals. For dinner, I have yakiniku beef around 400 cals including white rice. Total calories in is around 980 cals.