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 36 mins Stress point  : 84 Body Composition : Body Weight : 49.7 kg Body Fat : 25.3% Body Age : 35 Visceral fat : 3 Exercise Plan  : swimming Diet Plan  : Lunch : Salmon and vegetables Snack : truffle fries and ondeh cake Dinner : prata

Sleep  : 6 hours 27  mins Stress point  : 84 Body Composition : Body Weight : 49.3 kg Body Fat :  25.6% Body Age : 35 Visceral fat : 3 Exercise Plan  : 500 reps Bicep/Tricep workout Diet Plan  : Lunch : 1 scoop of protein shake, pork sausage omelete salad Snack : peanut butter pretzel Dinner : 1 scoop of protein shake, baked fish with salad

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 : 6 hours Stress level :  Weight : 50.2 kg Body Fat : 24.1% Body Age : 35 Visceral fat : 3 Today I am doing Upper body workout My lunch is pan fried frish with cauliflower rice, green beans and mushroom tomatoes around 300 cal. For snack, I have a slice of mango cake and protein shake around 200 cals. For dinner, I eat pan fried scallops with cauliflower rice, green beans and mushroom tomatoes and calamari around 600 cals. Total calories in is around 1100 cals.

Sleep : 5 hours 59 mins Stress level : 82 Weight : 49.7 kg Body Fat : 25.4% Body Age : 36 Visceral fat : 3 Today I am doing HiiT workout with light resistance, 4 rounds of 10 exercises with 40 secs/20 secs. I eat breakfast today which is non sugar soy milk and half pretzel bun which is around 240 cals. My lunch is pan fried chicken with shrimp and sauteed eggplant, tomato, cucumber and olive which is 320 cals. For snack, I make this soya milk chia pudding which is around 200 cals Chia seeds  non sugar soy milk blueberries mango, strawberries Granola cereals Today, I also having a cheat day, I eat mixed nuts and a bowl of multigrain chips and ritz chips, I am not sure how much calories for these, I assume total I eat 300 cals. It's PMS mode, I feel like I am having increased appetite and craving for savoury stuff. For dinner, I similar with the lunch time which is around 300 cals. Total calories in is around 1360 cals.

Sleep :  6 hours 48 mins Stress level : 92 Weight : 49.2kg Body Fat : 24.7% Body Age : 35 Visceral fat : 3 I do Abs workout today. This is my lunch which is around 400 cals Baked white fish with steamed vegetables For snack, I make this yoghurt parfait around 200 cals Chia seeds  Greek plain yoghurt Blueberries Strawberries Dragon fruits Granola cereals For dinner, I have a quarter of baked salmon, pork sausages and steamed vegetables around 500 cals. Total calories in is around 1100 cals.

Weight : 50kg Body fat : 23.6% Visceral fat : 3 Body age : 35 Exercise : Rest day Breakfast : infused lemon water Lunch : unagi salad Snack : pineapple and soy crisps Dinner : unagi salad and cheese platter

Weight : 50kg Body fat : 23.4% Visceral fat : 3 Body age : 35 Exercise : Upper body workout Breakfast : infused lemon water Lunch : chicken satay Snack : protein shake and mango sago  Dinner : chicken satay and oyster

Weight : 48.4kg Body fat : 24.9% Visceral fat : 3 Body age : 34 Exercise : HiiT workout Breakfast : infused lemon water Lunch : Unagi salad and cheese  Snack : Protein shake and acai bowl Dinner : crustless quiche

Weight : 49.3kg Body fat : 24% Visceral fat : 3 Body age : 34 Exercise : Upper body workout Breakfast : infused lemon water Lunch : Baked crisp salmon with roasted vegetables Snack : Protein shake Dinner : Baked salmon with roasted vegetables

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.