Masa Aktiviti

6-6.50 pagi Perfect 10 drink

(PLANK)
10 pagi Sandwich telur (600ml)
1-3 petang (Lunch) Nasi putih+ ayam + sayur + green tea (650ml)
4-5 petang (Snek) Biskut + Nescafe
6-7 petang Tabata (600ml)
6-8 malam (Dinner) Epal Hijau + Sup/ salad
10.00 malam Orange + Kurma + green tea + vitamin C
Workout (Squat, Plank, TABATA)
10.30 malam Tidur

Days Squat Plank (Sec) TABATA

1 30 20 1
2 50 20 1
3 75 30 1
4 60 30 1
5 REST 40 1
6 60 40 1
7 90 50 REST DAY
8 50 50 1
9 45 60 1
10 REST 60 1
11 120 70 (1: 10 sec) 1
12 140 70 (1: 10 sec) 1
13 75 80 (1: 20 sec) 1
14 50 80 (1: 20 sec) REST DAY
15 REST 90 (1: 30 sec) 2
16 80 90 (1: 30 sec) 2
17 50 100 (1: 40 sec) 2
18 125 100 (1: 40 sec) 2
19 50 110 (1: 50 sec) 2
20 REST 110 (1: 50 sec) 2
21 145 115 (1: 55 sec) REST DAY
22 80 115 (1: 55 sec) 2
23 40 120 (2: 00 sec) 2
24 100 120 (2: 00 sec) 2
25 REST 125 (2: 05 sec) 2
26 75 125 (2: 05 sec) 2
27 50 130 (2: 10 sec) 2
28 150 130 (2: 10 sec) REST DAY
29 95 140 (2: 20 sec) 3
30 REST 140 (2: 20 sec) 3
31 175 145 (2: 25 sec) 3
Belanja Jumlah Aset Jumlah
Bil api