• thehealthyofficeguy
    The Healthy Office Guy
    @thehealthyofficeguy

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Sprint work today. 1 mile warm up run, 4x 100m sprints, 3 suicide sprints. 5mins warm down run. - Sprinting can help tighten up your muscles especially the small muscle groups you rarely work. Doing explosive work is not only good for cardio side but also good for building muscle! - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld #thehealthyofficeguy #fitness #gym #aesthetics #intsafit #instagym #love #shredded #iifym #fitspo #motivation #lifestyle #fit #fitfam #bodybuilding #lift #strong #cleaneating #arms #abs #progression #bestme #PhotoOfTheDay #transformation #hardwork #training #workout #health #Determination
Sprint work today. 1 mile warm up run, 4x 100m sprints, 3 suicide sprints. 5mins warm down run. - Sprinting can help tighten up your muscles especially the small muscle groups you rarely work. Doing explosive work is not only good for cardio side but also good for building muscle! - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld  #thehealthyofficeguy  #fitness  #gym  #aesthetics  #intsafit  #instagym  #love  #shredded  #iifym  #fitspo  #motivation  #lifestyle  #fit  #fitfam  #bodybuilding  #lift  #strong  #cleaneating  #arms  #abs  #progression  #bestme  #PhotoOfTheDay  #transformation  #hardwork  #training  #workout  #health  #Determination 
Morning green tea 9am banana Lunch vegetables fried rice with a side of broccli 3pm apple Snack 3 krispy Kreme donuts Dinner Vegetables stir fry and an apple - - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld #thehealthyofficeguy #thehealthyofficecoach #health #office #officehealth #lean #weight #maintainweight #stayinshape #diet #food #snacks #breakfast #lunch #dinner #exercise #steps #active #activelife #fitness #food #foodie #adult #dailyfood #dailydiet #sixpack #fit #intsafit #noodles
Morning green tea 9am banana Lunch vegetables fried rice with a side of broccli 3pm apple Snack 3 krispy Kreme donuts Dinner Vegetables stir fry and an apple - - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld  #thehealthyofficeguy  #thehealthyofficecoach  #health  #office  #officehealth  #lean  #weight  #maintainweight  #stayinshape  #diet  #food  #snacks  #breakfast  #lunch  #dinner  #exercise  #steps  #active  #activelife  #fitness  #food  #foodie  #adult  #dailyfood  #dailydiet  #sixpack  #fit  #intsafit  #noodles 
⬆️Something everyone needs to know.
⬆️Something everyone needs to know.
A bit of an odd day today. Found out I lost a kilo in the last few weeks so went a bit crazy on food today! - - - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld #thehealthyofficeguy #thehealthyofficecoach #health #office #officehealth #lean #weight #maintainweight #stayinshape #diet #food #snacks #breakfast #lunch #dinner #exercise #steps #active #activelife #fitness #food #foodie #adult #dailyfood #dailydiet #sixpack #fit #intsafit #noodles
A bit of an odd day today. Found out I lost a kilo in the last few weeks so went a bit crazy on food today! - - - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld  #thehealthyofficeguy  #thehealthyofficecoach  #health  #office  #officehealth  #lean  #weight  #maintainweight  #stayinshape  #diet  #food  #snacks  #breakfast  #lunch  #dinner  #exercise  #steps  #active  #activelife  #fitness  #food  #foodie  #adult  #dailyfood  #dailydiet  #sixpack  #fit  #intsafit  #noodles 
Did my monthly weigh in this morning and something crazy showed on the scale. 57.4kg!!!!! New low. Either my scale is broken or I need to eat more! - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld #fitness #gym #aesthetics #intsafit #instagym #love #shredded #iifym #fitspo #motivation #lifestyle #fit #fitfam #bodybuilding #lift #strong #cleaneating #arms #abs #progression #bestme #PhotoOfTheDay #transformation #hardwork #training #workout #health #Determination #smile
Did my monthly weigh in this morning and something crazy showed on the scale. 57.4kg!!!!! New low. Either my scale is broken or I need to eat more! - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld  #fitness  #gym  #aesthetics  #intsafit  #instagym  #love  #shredded  #iifym  #fitspo  #motivation  #lifestyle  #fit  #fitfam  #bodybuilding  #lift  #strong  #cleaneating  #arms  #abs  #progression  #bestme  #PhotoOfTheDay  #transformation  #hardwork  #training  #workout  #health  #Determination  #smile 
Keep your diet simple and consistent that's when you see the best results - Morning green tea Lunch veggie rice noodles stir fry Snack crisps and frozen banana chocolate protein shake and monster 30mins run Dinner 2 eggs with veggie rice noodles stir fry and an apple - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld #thehealthyofficeguy #thehealthyofficecoach #health #office #officehealth #lean #weight #maintainweight #stayinshape #diet #food #snacks #breakfast #lunch #dinner #exercise #steps #active #activelife #fitness #food #foodie #adult #dailyfood #dailydiet #sixpack #fit #intsafit #noodles
Keep your diet simple and consistent that's when you see the best results - Morning green tea Lunch veggie rice noodles stir fry Snack crisps and frozen banana chocolate protein shake and monster 30mins run Dinner 2 eggs with veggie rice noodles stir fry and an apple - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld  #thehealthyofficeguy  #thehealthyofficecoach  #health  #office  #officehealth  #lean  #weight  #maintainweight  #stayinshape  #diet  #food  #snacks  #breakfast  #lunch  #dinner  #exercise  #steps  #active  #activelife  #fitness  #food  #foodie  #adult  #dailyfood  #dailydiet  #sixpack  #fit  #intsafit  #noodles 
Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - Morning green tea 10am apple 12.30pm salt and vinegar crisps, pasta with tomato and bacon sauce (only ate half) and tuna with salad cream plus a side of broccli 12.40pm pepsi 4pm an apple 6.20pm honey and lemon water and half of the pasta from lunch 8.32pm Belgium chocolate waffle 9.20pm chocolate protein, frozen banana and frozen berries smoothie - - #LucaVstheWorld #thehealthyofficeguy #thehealthyofficecoach #health #office #officehealth #lean #weight #maintainweight #stayinshape #diet #food #snacks #breakfast #lunch #dinner #exercise #steps #active #activelife #fitness #food #foodie #working #dailyfood #dailydiet #sixpack #fit #intsafit #pasta
Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - Morning green tea 10am apple 12.30pm salt and vinegar crisps, pasta with tomato and bacon sauce (only ate half) and tuna with salad cream plus a side of broccli 12.40pm pepsi 4pm an apple 6.20pm honey and lemon water and half of the pasta from lunch 8.32pm Belgium chocolate waffle 9.20pm chocolate protein, frozen banana and frozen berries smoothie - - #LucaVstheWorld  #thehealthyofficeguy  #thehealthyofficecoach  #health  #office  #officehealth  #lean  #weight  #maintainweight  #stayinshape  #diet  #food  #snacks  #breakfast  #lunch  #dinner  #exercise  #steps  #active  #activelife  #fitness  #food  #foodie  #working  #dailyfood  #dailydiet  #sixpack  #fit  #intsafit  #pasta 
What I eat in a day! Morning lemon honey water and 1 litre of water Lunch fried eggs sandwich (4eggs and 4 slices of toast) 6pm 2 apples Cycled to gym Gym Cycled home Salt and vinegar crisps Pasta with tomato and bacon sauce and tuna and carrots and salad cream. - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld #thehealthyofficeguy #thehealthyofficecoach #health #office #officehealth #lean #weight #maintainweight #stayinshape #diet #food #snacks #breakfast #lunch #dinner #exercise #steps #active #activelife #fitness #food #foodie #adult #dailyfood #dailydiet #sixpack #fit #intsafit #pasta
What I eat in a day! Morning lemon honey water and 1 litre of water Lunch fried eggs sandwich (4eggs and 4 slices of toast) 6pm 2 apples Cycled to gym Gym Cycled home Salt and vinegar crisps Pasta with tomato and bacon sauce and tuna and carrots and salad cream. - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld  #thehealthyofficeguy  #thehealthyofficecoach  #health  #office  #officehealth  #lean  #weight  #maintainweight  #stayinshape  #diet  #food  #snacks  #breakfast  #lunch  #dinner  #exercise  #steps  #active  #activelife  #fitness  #food  #foodie  #adult  #dailyfood  #dailydiet  #sixpack  #fit  #intsafit  #pasta 
Singapore War memorial this time last year.
Singapore War memorial this time last year.
Day of eating! - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld #thehealthyofficeguy #thehealthyofficecoach #health #office #officehealth #lean #weight #maintainweight #stayinshape #diet #food #snacks #breakfast #lunch #dinner #exercise #steps #active #activelife #fitness #food #foodie #adult #dailyfood #dailydiet #sixpack #fit #intsafit #noodles
Day of eating! - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld  #thehealthyofficeguy  #thehealthyofficecoach  #health  #office  #officehealth  #lean  #weight  #maintainweight  #stayinshape  #diet  #food  #snacks  #breakfast  #lunch  #dinner  #exercise  #steps  #active  #activelife  #fitness  #food  #foodie  #adult  #dailyfood  #dailydiet  #sixpack  #fit  #intsafit  #noodles 
Make sure you tune in to my Instagram story @thehealthyofficeguy tomorrow evening. I will be talking about my Proactive and reactive diet philosophy and also will go through my fridge and snack cupboard!! - Morning lemon honey water and 1 litre of water Lunch subway footlong Italian BMT and 3 cookies 4pm an apple 7pm snickers 8.30pm an apple 9pm smoke salmon 9.10pm dinner veggie stir fry with quorn pieces and broccoli and lemon honey water - - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld #thehealthyofficeguy #thehealthyofficecoach #health #instastory #officehealth #lean #weight #maintainweight #stayinshape #diet #food #snacks #breakfast #lunch #dinner #exercise #steps #active #activelife #fitness #food #foodie #adult #dailyfood #dailydiet #sixpack #fit #intsafit #instagram
Make sure you tune in to my Instagram story @thehealthyofficeguy tomorrow evening. I will be talking about my Proactive and reactive diet philosophy and also will go through my fridge and snack cupboard!! - Morning lemon honey water and 1 litre of water Lunch subway footlong Italian BMT and 3 cookies 4pm an apple 7pm snickers 8.30pm an apple 9pm smoke salmon 9.10pm dinner veggie stir fry with quorn pieces and broccoli and lemon honey water - - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld  #thehealthyofficeguy  #thehealthyofficecoach  #health  #instastory  #officehealth  #lean  #weight  #maintainweight  #stayinshape  #diet  #food  #snacks  #breakfast  #lunch  #dinner  #exercise  #steps  #active  #activelife  #fitness  #food  #foodie  #adult  #dailyfood  #dailydiet  #sixpack  #fit  #intsafit  #instagram 
Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - Morning lemon honey water and 1 litre of water 9.00 black coffee 11.10 a banana Lunch health mix plus broccoli plus a chicken sausage and lemon honey water 3pm an apple 7pm bowl of crisps 7.30pm health mix plus broccoli plus 3 chicken sausage - #LucaVstheWorld #thehealthyofficeguy #thehealthyofficecoach #health #office #officehealth #lean #weight #maintainweight #stayinshape #diet #food #snacks #breakfast #lunch #dinner #exercise #steps #active #activelife #fitness #food #foodie #transformation #dailyfood #dailydiet #sixpack #fit #intsafit #PhotoOfTheDay
Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - Morning lemon honey water and 1 litre of water 9.00 black coffee 11.10 a banana Lunch health mix plus broccoli plus a chicken sausage and lemon honey water 3pm an apple 7pm bowl of crisps 7.30pm health mix plus broccoli plus 3 chicken sausage - #LucaVstheWorld  #thehealthyofficeguy  #thehealthyofficecoach  #health  #office  #officehealth  #lean  #weight  #maintainweight  #stayinshape  #diet  #food  #snacks  #breakfast  #lunch  #dinner  #exercise  #steps  #active  #activelife  #fitness  #food  #foodie  #transformation  #dailyfood  #dailydiet  #sixpack  #fit  #intsafit  #PhotoOfTheDay 
I ATE A PIECE OF CAKE TODAY! - - Today was so busy at work I didn't get the chance to have my fruits. Morning lemon honey water Lunch health bean mix plus 3 chicken sausages and a monster for the taste CAKE gym Dinner health bean mix plus 3 chicken sausages - - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld #thehealthyofficeguy #thehealthyofficecoach #health #office #officehealth #lean #weight #maintainweight #stayinshape #diet #food #snacks #breakfast #lunch #dinner #exercise #steps #active #activelife #fitness #food #foodie #adult #dailyfood #dailydiet #sixpack #fit #intsafit #energydrink
I ATE A PIECE OF CAKE TODAY! - - Today was so busy at work I didn't get the chance to have my fruits. Morning lemon honey water Lunch health bean mix plus 3 chicken sausages and a monster for the taste CAKE gym Dinner health bean mix plus 3 chicken sausages - - Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 9hours a day - #LucaVstheWorld  #thehealthyofficeguy  #thehealthyofficecoach  #health  #office  #officehealth  #lean  #weight  #maintainweight  #stayinshape  #diet  #food  #snacks  #breakfast  #lunch  #dinner  #exercise  #steps  #active  #activelife  #fitness  #food  #foodie  #adult  #dailyfood  #dailydiet  #sixpack  #fit  #intsafit  #energydrink 
My foodshop yesterday. Is everything healthy on there? No. but it's that OK? Yes. Follow my eat what you want diet! Slowly building a program for you guys to try out, stay tuned!!!
My foodshop yesterday. Is everything healthy on there? No. but it's that OK? Yes. Follow my eat what you want diet! Slowly building a program for you guys to try out, stay tuned!!!
I'm a sucker for instant noodles! I think it might be a cultural/family habit because growing up noodles/instant noodles is heavily integrated into our diet. This year is my 12th year since my parents sent me to England to study so in theory I shouldn't be affected by the diet I previously had as a child because it has been so long but that is not true I still have strong love for instant noodles even though I know it's not the healthiest but I still cannot resist. This shows that the habit you build as a child will carry on for a long time and might be for the rest of your live, so my message is if you already are or want to be a parent in the future be wise of what diet habits you build for your family/child because that would carry on through in the rest of their lives. The only way to create healthy dietary habit is to understand what food does to you and that's what I'm trying to do myself at the moment and I hope you are enjoying the journey I'm taking you guys on. - Morning lemon honey water and 1 litre of water 10.30 an apple 12.20 lunch salt&chilli pork belly slice with rice (ran out of broccoli), orange juice and a banana 18.15 a banana and chocolate coated peanut 20.00 instant noodles (indomie) and 2 fried eggs and diet pepsi 20.45 an apple - #LucaVstheWorld #thehealthyofficeguy #thehealthyofficecoach #health #office #officehealth #lean #weight #maintainweight #stayinshape #diet #food #snacks #breakfast #lunch #dinner #exercise #steps #active #activelife #fitness #food #foodie #adult #dailyfood #dailydiet #sixpack #fit #intsafit #noodles
I'm a sucker for instant noodles! I think it might be a cultural/family habit because growing up noodles/instant noodles is heavily integrated into our diet. This year is my 12th year since my parents sent me to England to study so in theory I shouldn't be affected by the diet I previously had as a child because it has been so long but that is not true I still have strong love for instant noodles even though I know it's not the healthiest but I still cannot resist. This shows that the habit you build as a child will carry on for a long time and might be for the rest of your live, so my message is if you already are or want to be a parent in the future be wise of what diet habits you build for your family/child because that would carry on through in the rest of their lives. The only way to create healthy dietary habit is to understand what food does to you and that's what I'm trying to do myself at the moment and I hope you are enjoying the journey I'm taking you guys on. - Morning lemon honey water and 1 litre of water 10.30 an apple 12.20 lunch salt&chilli pork belly slice with rice (ran out of broccoli), orange juice and a banana 18.15 a banana and chocolate coated peanut 20.00 instant noodles (indomie) and 2 fried eggs and diet pepsi 20.45 an apple - #LucaVstheWorld  #thehealthyofficeguy  #thehealthyofficecoach  #health  #office  #officehealth  #lean  #weight  #maintainweight  #stayinshape  #diet  #food  #snacks  #breakfast  #lunch  #dinner  #exercise  #steps  #active  #activelife  #fitness  #food  #foodie  #adult  #dailyfood  #dailydiet  #sixpack  #fit  #intsafit  #noodles 
Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 8hours a day - Morning lemon honey water and 1 litre of water 11am an apple and a black coffee 12.20pm lucnh crunchy nuts with Soya milk (didn't prep any lunch) 19.00 an apple and a banana 50mins walk and Q&A 21.00 salt and chili pork belly slices, broccoli and rice - Go check out my Instagram story for the Q&A today @thehealthyofficeguy - #LucaVstheWorld #thehealthyofficeguy #thehealthyofficecoach #health #office #officehealth #lean #weight #maintainweight #stayinshape #diet #food #snacks #breakfast #lunch #dinner #exercise #steps #active #activelife #fitness #food #foodie #adult #dailyfood #dailydiet #sixpack #fit #intsafit #noodles
Follow me, @thehealthyoffficeguy , to see how I stay lean and fit whilst eating what I want and working in an office environment 8hours a day - Morning lemon honey water and 1 litre of water 11am an apple and a black coffee 12.20pm lucnh crunchy nuts with Soya milk (didn't prep any lunch) 19.00 an apple and a banana 50mins walk and Q&A 21.00 salt and chili pork belly slices, broccoli and rice - Go check out my Instagram story for the Q&A today @thehealthyofficeguy - #LucaVstheWorld  #thehealthyofficeguy  #thehealthyofficecoach  #health  #office  #officehealth  #lean  #weight  #maintainweight  #stayinshape  #diet  #food  #snacks  #breakfast  #lunch  #dinner  #exercise  #steps  #active  #activelife  #fitness  #food  #foodie  #adult  #dailyfood  #dailydiet  #sixpack  #fit  #intsafit  #noodles