30 days Fit and Fab

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 : 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.

Day 35 E xercise : 10km jogging A ttitude : Low Stress R est : I sleep 7 hours 27 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 44% Carbs (143g) 22% Fat (33 g) 34% Protein (107g) Total calories in : 1261 Cal Breakfast : Protein shake and mini apple 135 Cal Morning snack : Protein shake 80 Cal Lunch/dinner : Mie kopyok 401 Cal Afternoon snack : Fruits and banana cake and protein shake 244 Cal

Day 29 E xercise : Rest Day A ttitude : Low Stress R est : I sleep 7 hours 23 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 48% Carbs (114g) 24% Fat (26g) 28% Protein (66g) Total calories in : 1227 Cal Breakfast : Dragonfruit smoothies 203 Cal Lunch/dinner : Lontong sayur 431 Cal Afternoon snack : protein shake, mix fruits 162 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

Starting on Thursday, 14 May 2020, I am going to try Carb Cycling method for 2 weeks. The purpose is to build muscles and losing fat. This is something new for me that's why I am not sure whether my body responsive for this method. Just to give the idea what is Carb Cycling. What is Carb Cycling ? It's a new diet term to manipulate our body in using the fuel as energy. Very strict diet used by body builders/athletes to lose fats, build more muscles and currently is known for new method for weight loss especially when we already hit plateau. What's the purpose of Carb Cycling ? The objective of Carb Cycling is to shed more fats and build more muscles by alternating the carbs intake. So that our body still have enough fuel to do the activities without using the muscles as energy. Who can benefit Carb Cycling ? Usually athletes preparing for marathon or body builders to get more lean and shape. And as for normal people, it can be used as short term weight ...

We had one week to prepare for 10km run. It may not be a long run for some but it's the first time we join this kind of competitive run so we need to prepare ourselves physically and mentally. As for the nutrition, I read some articles as well as suggestion by our runner friends, we could do carbo loading few days before the d-day. Instead of just carbo loading, I combine it with protein loading too. So here's my meal for 5 days prior to the race Day 1 (Lunch) : 2 scramble egg and cheese, steamed purple sweet potato, beans and carrots Day 1 (Dinner) : Miso soup and egg toasted bread Day 2 (lunch) : Aglio olio chicken pasta Day 3 (lunch) : Bak Kut Teh, youtiao and stir fried kailan Day 3 (dinner) : Chicken satay with peanut sauce and rice cake Day 4 (lunch and dinner) : Bak kut teh, youtiao and stir fried kailan Day 5 (lunch) : braised tofu and tempe, egg omelette, stir fry broccoli and mushroom and brown rice Day 5 (dinner) : gado...