30 days Fit and Fab

Sleep  : 6 hours 22 mins Stress point  : 88 Body Composition : Body Weight : 49.8 kg Body Fat : 25.8% Body Age : 36 Visceral fat : 3 Exercise Plan  : Abs and arm workout Diet Plan  : Lunch : 1 scoop of protein, soto ayam and perkedel without vermicelli Snack : 1 scoop of protein shake, strawberries, guava and grape and sugar free cookies  Dinner : 1 scoop of protein shake, soto ayam and perkedel without vermicelli and ritz chips

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 36  mins  Stress level : 81 Weight :  49.8 kg Body Fat : 25 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is 5km walking. I have protein shake and mini croissant as morning snack around 200 cals. My lunch is zucchini beef sliders with homemade coleslaw around 350 cals. For snack, I have fresh fruits and yoghurt with protein shake around 250 cals. For dinner, I have taco zucchini with homemade coleslaw around 350 cals. Total calories in is around 1150 cals

Sleep :  7 hours 58 mins  Stress level : 86 Weight :  50.5 kg Body Fat : 23.8 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is 5km walking. I have protein shake as breakfast and one mini brioche for morning snack around 200 cals My lunch is Low Carbs Eggplant lasagna and some fresh fruits around 320 cals. For snack, I have fresh fruits and yoghurt with protein shake around 200 cals. For dinner, I have low carbs eggplant lasagna and fresh fruits around 350 cals. Total calories in is around 1070 cals.

Sleep : 5 hour 41 mins Stress level : 71 Weight : 49.7 kg Body Fat : 24.2 % Body Age : 35 Visceral fat : 3 Today I will going for 45 mins swimming in the evening. My lunch is chicken opor with tofu, egg, kering tempe, sambel goreng ati which is 445 cals. For snack, I make this yoghurt parfait  which is around 220 cals Chia seeds  yoghurt green kiwi, dragon fruits and mango Granola cereals For dinner, I similar with the lunch time which is around 400 cals. Total calories in is around 1065 cals.

Day 34 E xercise : Full Body HiiT Workout A ttitude : Low Stress R est : I sleep 7 hours 38 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 17% Carbs (52g) 49% Fat (66 g) 34% Protein (99g) Total calories in 1197 Cal Breakfast : Protein shake and apple 135 Cal Morning snack : Protein shake 80 cal Lunch/dinner : lemon butter grilled fish 456 Cal

Day 28 E xercise : 9km Jogging 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 Macro nutrition in total  : 21% Carbs (94g) 40% Fat (80g) 39% Protein (167g) Total calories : 1763 Cal Breakfast/morning snack : protein shake 80 cal Lunch/dinner : Nasi padang 531 Cal Afternoon snack : Protein shake, yoghurt nuts and seeds, guava and fried  banana 541 cal

Day 26 E xercise : Upper Body Workout A ttitude : Low Stress R est : I sleep 7 hours 37 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 28% Carbs (108g) 42% Fat (73g) 30% Protein (111g) Total calories in : 1521 Cal Breakfast : Kiwi strawberry smoothies 251 Cal Morning snack : Protein shake 80 cal Lunch/dinner : Soto ayam and potato patty 447 Cal Afternoon snack : Protein shake and yoghurt with nuts and avocado 296 Cal

Day 19 E xercise : Glute workout A ttitude : Low Stress R est : I sleep 7 hours 42 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Macro nutrition in total  : 12% Carbs (39g) 51% Fat (70g) 37% Protein (109g) Total calories in : 1215 cal Breakfast : Protein shake and egg 188 cal Lunch : Lemon butter fish with steamed vegetables 505 cal Afternoon snack : Yoghurt with mixed nuts and seeds and protein shake 157 cal Dinner : Fried fish fillet and stir fried vegetables 365 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 ...

As mentioned in previous blog, there are many types of diet method that people use for different objectives. Generally, people use specific diet method for weight loss program. There are 5 popular diet methods right now : In summary :