30 days Fit and Fab

Sleep  :    6 hours 38 mins Stress point  : 85 Body Composition : Body Weight : 49 kg Body Fat : 26.6% Body Age : 36 Visceral fat : 3 Exercise Plan  : Leg and glute workout Diet Plan  : Lunch : 1 scoop of protein,salmon and vegetables Snack : 1 scoop of protein with vegetable smoothies, pandan sponge cake and mix nuts and dried fruits Dinner : salmon and vegetables

Sleep  :   6 hours 58 mins Stress point  : 86 Body Composition : Body Weight : 49.4 kg Body Fat : 25.7% Body Age : 35 Visceral fat : 3 Exercise Plan  : Upper and Lower body workout Diet Plan  : Lunch : fishball soup with cabbage and beansprout, beef rendang, sayur singkong, potato and paru balado Snack : 2 scoop of protein shake, mini banana and ritz chips Dinner : sashimi and chirasi

Sleep  :  5   hours 43 mins Stress point  : 92 Body Composition : Body Weight : 49.7 kg Body Fat : 25.2% Body Age : 35 Visceral fat : 3 Exercise Plan  : leg and glute workout Diet Plan  : Lunch : 1 scoop of protein, pita bread with falafel salad Snack : 1 scoop of protein shake, pomelo and tangerine and sugar free cookies  Dinner : 1 scoop of protein shake, falafel 

Sleep  : 6 hours 51 mins Stress point  : 82 Body Composition : Body Weight : 49.5 kg Body Fat : 25 % Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps leg and glute workout Diet Plan  : Lunch : 1 scoop of protein shake, Vietnamese roll and banana Snack : 1 scoop of protein shake, Green bean soup with apple and mini croissant Dinner : 1 scoop of protein shake, Spanish chorizo and salad

Sleep  : 6 hours 5 mins Stress point  : 83 Body Composition : Body Weight : 49.3kg Body Fat :  24.6% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps Core and Glute workout Diet Plan  : Lunch : 1 scoop of protein shake, mini croissant, petis kangkung with baked tofu and tempe Snack : yoghurt parfait Dinner : 1 scoop of protein shake, petis kangkung with baked tofu and tempe

Sleep  : 7   hours 31 mins Stress point  : 92 Body Composition : Body Weight : 49.6 kg Body Fat : 25.5 % Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps inner thighs workout Diet Plan  : Lunch : 1 scoop of protein shake, prawn and avocado salad and piscok. Snack : 1 scoop of protein shake and mini madeleine Dinner : prawn salad

Sleep  : 7 hours 5 mins Stress point  : 82 Body Composition : Body Weight : 49.1 kg Body Fat : 25.9% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps Glute Workout Diet Plan  : Lunch : 1 scoop of protein shake, baked fish with brussel sprouts, potato, tomato and avocado Snack : 2 scoop of protein shake, green beans soup Dinner : sushi and sashimi

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

Sleep : 7 hours  Stress level : NIL Weight :  50.2 kg Body Fat : 24.3 % Body Age : 35 Visceral fat : 3 Today I am doing leg and glute workout. My lunch is stuffed chichen breast with sauted vegetables around 500 cals. My snack is a small bowl of acai berry bowl with granola cereals around 200 cals For dinner, I have similar with lunch around 500 cals Total calories in is around 1200 cals.

Sleep : 6 hours 31 mins Stress level : 82 Weight : 49.5 kg Body Fat :  25.1% Body Age : 35 Visceral fat : 3 Today I am doing leg and glute workout. My lunch is baked smokey chicken with grilled beans, beansprouts, sauteed tomato and mushrooms which is 400 cals. For snack, I make this yoghurt parfait  which is around 220 cals Chia seeds  yoghurt blueberries, mango, dragonfruits Granola cereals For dinner, I similar with the lunch time which is around 500 cals. Total calories in is around 1120 cals.

Weight : 49.3kg Body fat : 24.1% Visceral fat : 3 Body age : 34 Exercise : glute workout Breakfast : infused lemon water Lunch : chicken soto with shirataki noodle Snack : biscuits Dinner : chicken soto with shirataki noodle 

Weight : 49.7kg Body fat : 23.8% Visceral fat : 3 Body age : 35 Exercise : Booty workout Breakfast : infused lemon water Lunch : Tempeh steak with garden vegetables, chicken wings and cheese platter Snack : protein shake  Dinner : Tempeh steak and egg tofu muffin with garden vegetables and cheese platter

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 : 49.9kg 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

Weight : 49.1 kg Body Fat : 24.8% 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 leg day. For lunch, I have chicken soto and perkedel. For snack, I have mixed popcorn and soya crisps and baby apple. For dinner, I have chicken soto.