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  :  6 hours 36 mins Stress point  : 75 Body Composition : Body Weight : 49.7 kg Body Fat : 25.2% Body Age : 35 Visceral fat : 3 Exercise Plan  : rest day as it's health check up day Diet Plan  : Lunch : 1 scoop of protein, pita bread with falafel and martabak manis Snack : Risoles, fried banana, gudeg without rice Dinner : Sausage roll pie

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  : 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  :  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  : 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 : 6 hours 58 mins   Stress level : 88 Weight : 49.9  kg Body Fat : 24.9 % Body Age : 35 Visceral fat : 3 Today is my rest day. I have banana as morning snack around 120 cals. My lunch is siomay bandung around 520 cals. For snack, I have green beans soup and soy crisp around 250 cals. For dinner, I have subway chicken breast and some cheese around 500 cals. Total calories in is around 1390 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 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 : 6 hours 53 mins Stress level : 82 Weight : 50.1 kg Body Fat : 24.4% Body Age : 35 Visceral fat : 3 Today I am doing HiiT and coaching. My lunch is quiche, dendeng balado, stir fried beans and tempeh and kuotie around 600 cal. For snack, I have protein shake and cherry with a little bit of chips 170 cals For dinner, I have subway chicken breast around 300 cals Total calories in is around 1070 cals.

Sleep : 6 hours 44 mins Stress level : 79 Weight : 50.4 kg Body Fat : 23.1% Body Age : 35 Visceral fat : 3 Today I am doing Low Impact which is light jogging. My lunch is banana and protein shake around 210 cal. For snack, I have mixed nuts and chips with 550 cals. For dinner, I have quiche total 300 cals. Total calories in is around 1060 cals.

Sleep : 5 hours 59 mins Stress level : 82 Weight : 49.7 kg Body Fat : 25.4% Body Age : 36 Visceral fat : 3 Today I am doing HiiT workout with light resistance, 4 rounds of 10 exercises with 40 secs/20 secs. I eat breakfast today which is non sugar soy milk and half pretzel bun which is around 240 cals. My lunch is pan fried chicken with shrimp and sauteed eggplant, tomato, cucumber and olive which is 320 cals. For snack, I make this soya milk chia pudding which is around 200 cals Chia seeds  non sugar soy milk blueberries mango, strawberries Granola cereals Today, I also having a cheat day, I eat mixed nuts and a bowl of multigrain chips and ritz chips, I am not sure how much calories for these, I assume total I eat 300 cals. It's PMS mode, I feel like I am having increased appetite and craving for savoury stuff. For dinner, I similar with the lunch time which is around 300 cals. Total calories in is around 1360 cals.

After I said that I want to do intermittent fasting diet, I fail again. I munch here and there and during weekend, I eat fried food, dessert etc. During staycation, I want to wear my bikini and when I saw myself in the mirror, I was shocked as my tummy was thick and feel good about it.  I hit 51 kg last week and my body fats are 25%. This is my turning point, I decided to really make a commitment starting Tuesday, 6 July

Okay, I can declare that my semi keto diet is not successful :P I am craving more chips and savory stuffs which make it worse. My body fat and body weight slowly increase which are not a good sign. Thus I stop my keto diet and stick with intermittent fasting diet by skipping breakfast. It's so easy to increase the body fat and weight and it's hard to return back to normal haha. Well, I know that the body needs sometimes to adjust and adapt, meanwhile I will make a conscious effort not to munching those chips and savory stuffs. Anyway, here are some food that I eat in the past few days