30 days Fit and Fab

Sleep  :    6 hours Stress point  : NA Body Composition : Body Weight : 49.2 kg Body Fat : 25.6% Body Age : 35 Visceral fat : 3 Exercise Plan  : Back workout Diet Plan  : Lunch : vegetable with tempeh and peanut sauce Snack : yoghurt with mix fruits and granola and 1 scoop of proteinshake Dinner : vegetable with tempeh, tofu and egg with peanut sauce

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  : 7   hours 4 mins Stress point  : 89 Body Composition : Body Weight : 50.2 kg Body Fat : 25.5% Body Age : 36 Visceral fat : 3 Exercise Plan  : back workout Diet Plan  : Lunch : 1 scoop of protein, pita bread with tempe salad Snack : 1 scoop of protein shake, pomelo and tangerine and sugar free cookies and nuts Dinner : 1 scoop of protein shake, pita bread with falafel

Sleep  : 6 hours 46 mins Stress point  : 89 Body Composition : Body Weight : 49.1 kg Body Fat : 26.8 % Body Age : 36 Visceral fat : 3 Exercise Plan  : 500 reps core and arm workout Diet Plan  : Lunch : 1 scoop of protein shake, gado2  Snack : 1 scoop of protein shake  Dinner : Gado2 and mix citrus fruit

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 57 mins Stress point : 82 Body Composition : Body Weight : 50.1kg Body Fat : 25% Body Age : 36 Visceral fat : 3 Exercise Plan : 500 reps Shoulder Workout Diet Plan : Lunch : 1 scoop of protein shake, petis kangkung with tofu puff, eggplant and cucumber Snack : 1 scoop of protein shake, non fat plain yoghurt with blueberry, strawberry and cereals, banana Dinner : 1 scoop of protein shake, petis kangkung with tofu puff, eggplant and cucumber

Sleep : 8 hours 15 mins  Stress level : 85 Weight :  49.7 kg Body Fat : 24.6 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is Leg and glute workout. I have protein shake around 80 cals for morning snack and post workout  My lunch is left over from yesterday which is stuffed chicken breast and homemade coleslaw around 320 cals. For snack, I have fresh fruits and yoghurt around 210 cals. For dinner, I have tofu with thai sauce and brussel sprouts and steamed beans around 300 cals. Total calories in is around 910 cals

Sleep : 7 hours 4 mins Stress level : 76 Weight : 50.3 kg Body Fat : 23.5 % Body Age : 35 Visceral fat : 3 Today I am doing HiiT and coaching. I have breakfast which is strawberry smoothies with granola around 200 cals My lunch is gado gado around 400 cal. For snack, I have protein shake around 80 cals. For dinner, I have egg and plain prata which are around 500 cals. Total calories in is around 1180 cals.

Sleep : 6 hours Stress level :  Weight : 50.6 kg Body Fat : 23.7% Body Age : 35 Visceral fat : 3 Today I am doing Full body workout. My lunch is cauliflower rice and baked tofu with thai sauce around 300 cal. For snack, I have yoghurt with fruits and granola, protein shake and cheese with 400 cals. For dinner, I have similar with lunch total 300 cals. Total calories in is around 1000 cals.

Weight : 50.2kg Body fat : 22.8% Visceral fat : 3 Body age : 34 Exercise : 4.5km jogging Breakfast : infused lemon water Lunch : baked tempeh and eggplant salad Snack : mango pomelo granola and mix nuts Dinner : baked tempeh and eggplant salad

Weight : 49.8kg Body fat : 24% Visceral fat : 3 Body age : 35 Exercise : HiiT workout and coaching day Breakfast : infused lemon water Lunch : Eggplant lasagna Snack : biscuit Dinner : Eggplant lasagna left over from lunch

Weight : 50kg Body fat : 23.1% Visceral fat : 3 Body age : 34 Exercise : HiiT Upper and abs workout Breakfast : infused lemon water Lunch : Eggplant bolognese, tempeh nuggets and garden vegetables Snack : protein shake  Dinner : Eggplant bolognese, tempeh nuggets and garden vegetables

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 : 48.6kg Body fat : 24.3% Visceral fat : 3 Body age : 34 Exercise : abs workout Breakfast : infused lemon water Lunch : fusion salad with tempeh nugget Snack : Protein shake and butter popcorn Dinner : crustless quiche