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Diet Plan
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Before Detox water
Breakfas (lemon Juice 1 glass)
t Lepas Subuh
(wake up
6 am)
Breakfas Fruit Fruit Fruit Fruit Fruit Fruit Fruit
t (apple) (apple) (apple) (Jack (Jack fruit) + +
+ + + Fruit) + coffee coffee
coffee coffee coffee + coffee
coffee
Lunch Broccoli Broccoli Broccoli Broccoli Broccoli Control ur portion of
+ + + + + food
Egg Cooked Egg Soup Cooked Cooked
Soup Chicken + Chicken Chicken
+ + Yougart + +
Yougart Yougart Yougart Yougart
Dinner Broccoli Broccoli Control ur portion of
+ Oat + Oat Oat food
Boiled Boiled egg
egg
After 1 bottle of green tea
Dinner Sleep at 11 pm
Monday Tuesday Wednesda Thursday Friday Saturday Sunday
y
Morning Full plank Full plank Full plank Full plank Full plank Full plank Full plank
(1 min) (1 min) (1 min) (1 min) (1 min) (1 min) (1 min)
Elbow Plank Elbow Plank Elbow Plank (30 Elbow Plank Elbow Plank Elbow Plank Elbow Plank
(30 sec) (30 sec) sec) (30 sec) (30 sec) (30 sec) (30 sec)
Raised-Leg Raised-Leg Raised-Leg Raised-Leg Raised-Leg Raised-Leg Raised-Leg
Plank Plank Plank Plank Plank Plank Plank
(30 sec) (30 sec) (30 sec) (30 sec) (30 sec) (30 sec) (30 sec)
Side Plank Side Plank Side Plank Side Plank Side Plank Side Plank Side Plank
(30 sec each (30 sec each (30 sec each (30 sec each (30 sec each (30 sec each (30 sec each
side) side) side) side) side) side) side)
Full Plank Full Plank Full Plank Full Plank Full Plank Full Plank Full Plank
(30 sec) (30 sec) (30 sec) (30 sec) (30 sec) (30 sec) (30 sec)
Elbow Plank Elbow Plank Elbow Plank Elbow Plank Elbow Plank Elbow Plank Elbow Plank
(1 min) (1 min) (1 min) (1 min) (1 min) (1 min) (1 min)
Squat side Squat side Squat side Squat side Squat side Squat side Squat side
kick(60 sec) kick(60 sec) kick(60 sec) kick(60 sec) kick(60 sec) kick(60 sec) kick(60 sec)
Back leg lift Back leg lift Back leg lift Back leg lift Back leg lift Back leg lift Back leg lift
(30 Sec) (30 Sec) (30 Sec) (30 Sec) (30 Sec) (30 Sec) (30 Sec)
Hamstring Hamstring Hamstring Curls Hamstring Hamstring Hamstring Hamstring
Curls (60 sec) Curls (60 sec) (60 sec) Curls (60 sec) Curls (60 Curls (60 sec) Curls (60 sec)
Side lunge to Side lunge to Side lunge to Side lunge to sec) Side lunge to Side lunge to
curtsy Lunge curtsy Lunge curtsy Lunge curtsy Lunge Side lunge to curtsy Lunge curtsy Lunge
(30 sec) (30 sec) (30 sec) (30 sec) curtsy Lunge (30 sec) (30 sec)
Pistol Squat Pistol Squat Pistol Squat (30 Pistol Squat (30 sec) Pistol Squat Pistol Squat
(30 sec) (30 sec) sec) (30 sec) Pistol Squat (30 sec) (30 sec)
Single leg Single leg Single leg bridge Single leg (30 sec) Single leg Single leg
bridge (30 bridge (30 (30 sec) bridge (30 Single leg bridge (30 bridge (30
sec) sec) sec) bridge (30 sec) sec)
sec)