30 days Fit and Fab

When I weighed myself this morning, my weight is stabil and body fat is down Weight : 48.8 kg Body fat : 23.6 % Body Age : 33 Visceral fat : 3 Today is my cardio day, instead of cycling, I run for 10km. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen) For lunch, I eat sweet and sour chicken, roasted sweet potatoes and stir fry carrot broccoli and pomelo as dessert. Around 4pm, I had protein shake, mixed fruits and nuts. I had low cal quiche, stir fry broccoli and carrot for dinner. I slept around 10.00pm and had fruitful day.

Day 37 E xercise : Leg Day A ttitude : Low Stress R est : I sleep 6 hours 59 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calories in : 1419 Cal Macro nutrition in total  : 32% Carbs (122g) 39% Fat (61 g) 29% Protein (103g) Breakfast : Apple and protein shake 135 Cal Morning and afternoon snack : Protein shake 80 Cal Lunch/dinner : Egg omelette and stir fried vegies and pan fried tofu tempe 292 Cal Afternoon snack : Mixed fruits, yoghurt with nuts and seeds and chicken pie 540 Cal

Day 31 E xercise : Intense Upper Body Workout A ttitude : Low Stress R est : I sleep 7 hours 21 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 34% Carbs (131g) 39% Fat (68 g) 27% Protein (103g) Total Calories in 1480 Cal Breakfast : Blueberry smoothies 222 Cal Morning snack : Protein shake 80 cal Lunch/dinner : Gado-gado  502 Cal Afternoon snack : Fruits, yoghurt, nuts and seeds 174 Cal

Day 27 E xercise : Full Body Workout A ttitude : Low Stress R est : I sleep 5 hours 51 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 40% Carbs (141g) 30% Fat (49g) 30% Protein (104g) Total calories in : 1458 cal Breakfast : Protein shake, egg omelette, apple 212 Cal Morning snack : Protein shake 80 cal Lunch/dinner : Vietnamese roll 340 Cal Afternoon snack : fruits, yoghurt and nuts and seeds, raisin bun 486 Cal

Day 25 E xercise : Leg and Glute Workout A ttitude : Low Stress R est : I sleep 7 hours 8 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 43% Carbs (177g) 33% Fat (61g) 24% Protein (96g) Total Calories in : 1610 Cal Breakfast : Protein shake and Bread and peanut butter 232 cal Morning breakfast : protein shake 80 cal Lunch/dinner : Prawn aglio olio whole wheat pasta 374 cal Afternoon snack : Mixed fruits, nuts and seeds and bun 550 Cal

Day 17 E xercise : HiiT Upper Body Workout A ttitude : Low Stress R est : I sleep 7 hours 59 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calories in :1063 cal Breakfast : Protein shake + banana 185 cal Morning snack : Protein shake 80 cal Afternoon snack : mixed fruits 98 cal Lunch/dinner : soto betawi 350 cal

Day 16 E xercise : Rest day A ttitude : Low Stress R est : I sleep 6 hours 56 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calories in : 1176 cal Lunch/dinner : Vegetable salad with peanut sauce, martabak telur and crispy cracker 336 cal Afternoon snack : Mixed fruits and nuts 128 cal

Day 15 E xercise : HiiT Full body & Leg Glute Workout A ttitude : Low Stress R est : I sleep 7 hours 29 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total Calories in 1377 cal Breakfast : Dragonfruit smoothies 250 cal Afternoon snack : protein shake 80 cal Lunch/dinner : Chicken mushroom noodle 424 cal Afternoon snack : Mixed fruits & Choco cake 199 cal

Day 9    E xercise : Upper Body Workout A ttitude : Low Stress R est : I sleep 7 hours 6 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calories : 1,516 cal Breakfast : Overnight oat 249 cal Lunch/dinner : gado-gado 318 cal Afternoon snack : Mixed fruits 427 cal

Day 8    E xercise : Core Workout A ttitude : Low Stress R est : I sleep 8 hours 7 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total cal :1714 cal Breakfast : Strawberry smoothies 251 cal Morning snack : protein shake 80 cal Lunch/Dinner : Vegetable soup with chicken roll and stuffed tofu 405 cal Afternoon snack : Mixed fruits and biscotti 439 cal