INTERMITTENT FASTING PLUS EAT CLEAN ( 3 weeks challenge) (PLAN 1)

 BOLEH MAKAN APA-APA LAGI TETAPI PASTIKAN KURANG GULA GARAM DAN KALORI TIDAK MELEBIHI 1500 DALAM SEHARI DAN MAKAN
HANYA DALAM EATING WINDOW
 MENU BOEH DIUBAH IKUT BAHAN YANG ADA
 PROTEIN PERLU TUKAR-TUKAR

MEALS EXERCISE
DAY FASTING TIME EATING
WINDOW PROTEIN VERGIES DRINKS -JOGGING
-SWIMMING
MONDAY 18 HOURS 1400-2000 AYAM MERINATE SALAD TELUR -AIR KOSONG -HIKING
BLACK PAPER - TEH HIJAU -SKIPPING
(BAKAR OVEN) -KOPI -TABATA
TUESDAY 20 HOURS FASTING 1400-1800 IKAN + TELUR SAYUR GORENG -LEMON -ZUMBA
DADAR CAMPUR -LIMAU KASTURI -GIM
WEDNESDA 18 HOURS FASTING 1400-2000 IKAN CARU ULAM TIMUN TOMATO - CHIA SEED -BADMINTON
Y SUMBAT STEAM BENDI *TANPA GULA -
THURSDAY OMAD 1400-1500 AYAM PERI-PERI / TERUNG GORENG
AYAM GRILL BERLADO
FRIDAY 18 HOURS 1400-2000 DAGING BAKAR / SALAD KOSONG/ SALAD
DAGING 3 RASA UDANG
SATURDAY 20 HOURS 1400-1800 IKAN GORENG/ SUP SAYUR+ TELUR
IKAN SINGGANG
SUNDAY OMAD 1400-1500 AYAM SOS TIRAM TOMYAM SAYUR