30 days Fit and Fab

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 : 5 hours 39 mins   Stress level : 76 Weight : 50.8  kg Body Fat : 23.1 % Body Age : 35 Visceral fat : 3 Today I am doing Strength workout focusing on Leg and Glute. I have protein shake as morning snack and post workout around 80 cals. My lunch is sausage and steamed vegetable around 300 cals. For snack, I have banana chocolate cheese buns and caramels corn snack around 400 cals For dinner, I have fritata, two slices of beef steak and 2 gyoza around 550 cals. Total calories in is around 1330  cals

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 : 48.4kg Body fat : 24.9% Visceral fat : 3 Body age : 34 Exercise : HiiT workout Breakfast : infused lemon water Lunch : Unagi salad and cheese  Snack : Protein shake and acai bowl Dinner : crustless quiche

Today is my start date for semi keto diet. Weight : 49.6kg Body fat : 23.4% Visceral fat : 3 Body age : 34 Breakfast : infused lemon water Lunch : Chorizo egg wrap with salad and cheddar cheese Snack :  A glass of unsweetened soy milk and peanut butter pancake Dinner : Chorizo egg wrap with salad 

Today is last day in the gym before closing until 30th May, hopefully the situation is getting better and back to normal again. Going to miss this place. Weight : 50kg Body Fat : 23.6% Body Age : 35 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. I do abs and glute body workout. For lunch, I have Fritata with sauteed vegetables. As snack, I have protein shake, mix fruits and nuts. For dinner, I have a small portion of beef cheek, pasta and a slice of tiramisu.

Weight : 49.8kg Body Fat : 23.5% Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. I do back and glute body workout. For lunch, I have Fritata with oseng tempeh and stir fry long beans and corn fritters. As snack, I have gado - gado and popcorn chicken. For dinner, I have fruits and yoghurt

When I weighed myself this morning, my weight is stabil and fat decreases Weight : 49kg Body fat : 24.3% Body Age : 34 Visceral fat : 3 Today is my gym day and I do abs workout. I drink lemon infused water and supplements for breakfast. For lunch, I have fritata with salad and mini cheese platter. I munch snacks like half portion mango sago, one choco cookies. 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 decreases 0.1kg and the fat decreases by 1%. Weight : 48.9kg Body fat : 24.2 % Body Age : 33 Visceral fat : 3 I guess my body has been responding after 15 days of intermittent fasting and clean eating. The weight slowly decrease steadily and my body fat also starts to going down. The good news is my body age is now 1 year younger which is 33. I still need to work on my visceral fat and aim to have 2. After waking up, I drank lemon infused water and my supplements (Calcium, omega3) Today is resistant day so I did full body workout HiiT. At 12.30 pm, I ate my lunch which is egg tofu muffins with egg white omelette and green salad. At 3pm, I had my protein shake, banana and guava for snack. At 6.30pm, I had my dinner which is egg tofu muffin with falafel and green salad. At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight increased and but the fat is the same means I gain my muscles Weight : 50.3kg Body fat : 24 % Body Age : 34 Visceral fat : 3 As I started the week again, intermittent fasting also started today.  After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide). Then I went to gym for leg exercise using BBG Strong by Kayla. At 12.45 pm, I ate my lunch which is egg tortilla wrap with ham, cheese and mushroom with brussel sprouts greek salad on the side. Around 3.45pm, I had my protein shakes and banana yoghurt as snacks since I am going to do running this evening with my friend. I run at 6.45 - 7.30pm with my friend for around 4km At 8pm, I had my dinner which is subway roasted chicken sandwich At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.