30 days Fit and Fab

This is the starting point. I feel so fat hahaha Weight : 50.1kg Body Fat : 25% Body Age : 36 Visc fat : 3

After cheat days, I feel not right about myself. And especially I want to look good for this coming occasion which is our wedding anniversary, therefore I want to do detox program (intermittent fasting diet with no sweets, no chips, no fried food). I plan to start on 1st July to make it easier to count. Meanwhile, this past few days are preparation by cutting down the hours and eat clean. NUTRITION On Monday, I eat left over crispy noodle and some vegies for lunch and burger, pizza and some fries for dinner. On Tuesday, I eat mini quiche with greek salad and vegan choco tart for lunch and greek salad and omelette for dinner, in between I munch mix nuts On Wednesday, I eat caesar salad and half burger for lunch and fried chicken and sayur asem, tahu tempe and ayam goreng for dinner EXERCISE On Monday, I do leg workout On Tuesday, I jog for 5km and do some body weight workout On Wednesday, I do upper body workout

After 27 days doing Intermittent Fasting Diet with cheat days (80-20). My body composition is more or less the same. I call it this maintenance since I still can enjoy junk/sweet food but maintain my body weight and body fats which is not bad. After this, I am going to try semi-keto diet/low carb diet.  

Weight : 49.6 kg Body Fat : 24.2 % Body Age : 35 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my leg. For lunch, I have quiche and salad. For snack, I have Mr. Beans' soya milk and cheese pancake. For dinner, I have poke bowl.

Weight : 49.9  kg Body Fat : 23.4 % Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my cardio day and I do 4km running and HiiT low impact body weight. For lunch, I have salad and chicken wings. For dinner, I have mix sausage and steak and a little bit steamed vegies.

Weight : 49.6  kg Body Fat : 24.2 % Body Age : 35 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my abs day.  For lunch, I have quiche and salad For snack, I have cheese platter and grapes For dinner, I have quiche.

Weight : 50.3 kg Body Fat : 23.4 % Body Age : 35 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my low impact so I do running 10km in the evening and coaching day in the morning. For lunch, I have baked salmon with some vegetables. For snack, I have acai berries and hot chocolate. For dinner, I have salmon chirasi without rice.

Weight : 50.1 kg Body Fat : 23 % Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my arm day. For lunch, I have Indonesian style bakso with beehoon and fried tofu and wanton For snack, I have cheese and crackers with grapes, mini portugesse tart, bliss ball. For dinner, I have Indonesian meatball with fried tofu and wanton without beehoon.

Weight : 49.6kg Body Fat : 24.1 % Body Age : 34 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my cardio day and I do HiiT low impact. For lunch, I have quesadilla with salad. For snack, I have acai berry For dinner, I have pulled pork salad.

Weight : 49.9kg Body Fat : 24.5 % Body Age : 35 Visceral Fat : 3 This morning I don't eat breakfast and drink only lemon infused water and my supplement. Today I is my leg day. For lunch, I have left over meal from yesterday's feast which is 4 pieces of sushi, 1 tuna open sandwhich and fruit salsa. For snack, I have fruits and cheese and crackers. For dinner, I have skinny quiche