Happy Chinese New Year 2011

HAPPY CHINESE NEW YEAR!!

wish u all a great holiday... im sure most of us who are in my timezone had just had a big feast... the rest are just waiting for the reunion dinner to be served... bt its not a time to slack... bt that don't mean we can't enjoy.. just remember to be moderate on the dinner table and relax.. 2 days off for the gym don't mean you will not be fit anymore.. just enjoy the time with your family and let those hard earn muscle rest to grow more... but be sure to get back on track after the holidays :) have fun and stay lean

BONG

Are You sure?

Too many believes and myth have been going about.. but which is the truth and which is not. let's see........

No 1. I would say the myth of "if u hog out today you can burnt it off with a super duper intense workout tomorrow" is WRONG. Sorry to say that, and I know it's very de-motivational to announce that bt its the truth and I don't want to see people just ruin their health by doing so. i know to a lot of people, it feels awesome and less guilty to think of such.. hahaha... bt trust me when i say, what u eat today will be stored up and when you burn them off tomorrow, probably it's just 10% of what you eat yesterday and 50% of what you eat today. (I repeat, probably) If you don't believe, think of it this way. If you eat twice as full today, will you still feel full if you don't eat tomorrow? Ahh... some would say, then i eat less tomorrow... then your metabolism would decrease in turn it will store more fats cause it can't burn off the calories, carbs and fats. And when you workout, your body will draw its supply from your muscles' proteins and in turn u burn up your muscles and store fats as reserved energy. so always eat moderately, correctly and be truthful to yourself.

No 2. "the harder / longer you run the more fats you burn" WRONG again... well, truth to a certain point. If you run / jog or any sorta cardio for 15 minutes (done in an interval way) you boost up ur metabolism to burn fats.. then the longer you run, the supply in ur body depletes (you won't feel hungry... bt ur body does subconsciously) and it will then turn to your muscles again. feeding off the proteins. so proper supply of nutrients if you intend to run for a longer period.

No 3. "Eating less meals help you lose weight" SUPER DUPER KADUPER WRONG .. 1st thing 1st.. by eating less mean u starve ur body off any nutrients for the organs to function properly and furthermore, without anything in the intestine acidic liquid will be released and if this prolongs, its going to cause stomach ulcer. Then... as usual, its a taboo for any1 into fitness because without nutrients, the body's metabolic rate will decrease and it won't burn fats and again... it's feeding on your muscles. so even if the numbers on the scale decrease, it don't mean ur slimmer. It just means u've turn into a slim fatty person as the weight decreased is from your muscle weight.

No 4. "Training without rest will build more muscles" NEED I SAY MORE? WRONG!! so why is that so? We are not machines and even if we are, machine still need to rest. The number 1 priority to any bodybuilder apart from eating right and train hard is rest plenty. Only when we rest our muscles will grow. Yes! that's right.. our muscle grows when we sleep so the right supplementation during our sleep is essential. but anyways, without proper rest / off day during our workout, you are not giving your muscle time to grow. further stressing your muscles will prevent your muscle to grow to the full potential...... so u better..zzzzzzzzzzzzz .. ops.. fell asleep... lol.... get sum sleep

more to come in the future... cause i've been encountering these for the past few weeks.. so i decide to make it clear.....

FitnessPro Super Whey

Finally got down to blog bout the 1st protein i took after going dry for 7mths. Well, it has been a big thing here since it got onto the malaysian shores cause of its reasonable price. What could go wrong with a 5lbs Whey going at RM170 - RM180. Furthermore its a 25g protein per scoop without any sugar.. that's right folks, its sugar free whey protein. plus the advantages of extra vitamins and BCAA, its a definite bargain.

FitnessPro Super Whey. One look at the packaging, its like some cheap protein but probably tat's the reason its cheaper. Cause they spend less on the marketing, design and packaging... lol. it's not at all attractive on the shelves compared to the rest of the other products like VPX, Gaspari Nutrition, MuscleTech... etc..

So how does it taste like? well, the taste is moderately fair. I had chocolate and it does taste a little different bt I don't see any problem is pouring it down my throat. The mixability is pretty good. It doesn't clump up bt there's some residue left each time i emptied my shacker.. it looks like some choc chips... tiny ones... bt anyway, as long as it doesn't clump up.. who cares... well, as it's visibly printed "SUGAR FREE" it doesn't taste at all like "SUGAR FREE" lol... its a little sweet.. well, probably cause i don't take sugar no more so its more prominent to me. other than that, its quite a nice product. It doesn't give me much gas nor made me feel sick after having it before my workout.

its a fair supplement recommended to those who are on a budget :)

Side-step for a modeling shoot.

ANNY SOO Photography

I was invited to the Miri Photography Society's Annual Dinner on the 16 Jan 2011. And so I got my friends from Brunei to join in the fun. Bol and Wan. I've worked with Bol as a personal trainer previously in Bandar and Wan is Bol's student in bodybuilding. Well, Wan is awesomely conditioned cause he's competing in less than a month from the shoot so he has already started his cutting phase.

ANNY SOO Photography

Standing next to Wan during the shoot. Look at his ripped abs and a 26 inch waist with 55kg weight. hahaha....

BONG CK Photography

3 of us with me on the left, Wan in the middle and Bol on the right. Bol is massive compared to Wan and I. Well, the whole choreography was done very last minute as both of them only arrived in the afternoon on the day of the shoot.

Top 10 winning shot on the night, even top 4 :P not cause of my muscles but cause of the photography skills by Tan Sheih Yen

PETER YONG Photography

I love this shot, in fact I used it as my Facebook Profile Picture. Only now I realized I've grown in size and bulk up since 7 weeks ago when I started my Mass routine. But I've to stop for 11 days due to this photoshoot.

I've to get my shoulder pumped up and probably thicker back.

Another artistic shot. This one is awesome as well as I can see my abs' definition.

Another great shot of me with awesome composition. and I love the veins and definitions of my delts.

DENNIS TAN Photography

A great photo from Dennis Tan who is also a friend of mine when I was working in IBS College. As a bodybuilder, we rarely see our back unless some1 decides to take a shot and give us the pic.. hahaha....

Another nice shot of me in a pose bt seems like i've forgotten to contract my abs.. lol bt the colors and lightings is awesome making my muscles stand out.

BONG CK Photography

From a photographer who's Initials is just 1 alphabet different from my own. I love this photo too as the composition is both creative and story telling.

ALAN Photography

An Artistic shot by Alan who's our handler for the event. Nice shot of my side chest pose.

ANNY SOO Photography

Posing with one of the Photographer Anny Soo after the show.

Dieting for Photography

Wholemeal Spaghetti with Eggs

For the past 7 days I've been on a high protein low carb diet. 3 more days to go and carb load on the last day before the shoot. It's pretty much experimental on how my body works towards dieting. the last time i did for Hottest Hunks in Malaysia 09, i shrunk bt i was ripped to bits... lol.. so this time, il ripped and maintain my size before i start the next program to build more mass. It's not recommended for everyone to go this strict all of the sudden. 1st you will experience psychological depression as I totally cut out all my simple carbs and comfort food. then you will have to fight your cravings which will further increase your depression.. lol

Don't rush diet as nothing rushed will sustain. work your diet slowly so you will gain momentum and prolonged your healthy lifestyle. furthermore, rushing it will only hurt your body more and you are forcing your body to make drastic changes in a short period of time. take it one step at a time and you will see fruitful result.

Boiled skinless chicken breast with cucumber

Bodybuilding is not just about muscles

There are many values to be learn from bodybuilding.. It's not just about muscles, 6 packs, men in tight underwear on stage outdoing each other.... It's not even about how heavy you bench. If this is your opinion on bodybuilding then you have yet stepped into the world of pumping iron.

You see, bodybuilding is more than just working out in the gym or to some in the big field or track field. Being one mean we have to constantly watch our diet, manage our time and dedicate ourselves to a routine and stick to all those mention above. If you have tried dieting then you would know what I mean pure dedication to what you have set out to achieve. It's not impossible. Nothing is ever impossible. And I've used myself as an example. I've been maintaining my diet since 2008. Since the day I made up my mind to make a change. Initially it was hard, trust me, I've to drag myself out of the chocolate aisle in a supermarket and ppl around thinks im nuts.. muahaha.... bt then.. whenever my subconscious tell me that it's ok, there's always another day to start .. I put a stop to it and tell myself, "NO!" if i don start today, i'll never begin. From here, we learn determination, discipline, determination and never to give up or give in easily.

I know its hard to keep up with family, friends, work and exercise. but try this, my previous job requires me to be on call anytime cause too many last minute jobs and most of the time iv to work 16 hrs a day. I make sure I wake up 5am everyday to get my cardio in and make breakfast, snacks and lunch before I head out to work. It's not an easy task either. I've to pull myself out of the bed, walk to the washroom with my eyes close and boil water too in that state. lol. then whenever i've no last minute work, i'll hit gym. sometimes, the call time is around 7pm. Il take my dinner and rush to the gym and finish off by 6:30pm.. you see, if you set your priority right, it's almost impossible not to get everything in.. I know a lot of ppl who kept on telling me that they wanna slim down and workout bt every time they have free up time, they will be loitering around shopping complex, clubbing, drinking in a pub, sitting around the coffee shop... etc... even if its only 30 mins a day, its already sufficient enough to burn fats and build muscle.. it's all bout learning to set your priority right and manage your time properly.

so don't just go to the gym to workout or build muscle.. but learn bout human value as well..

Know Thy Self!!

Before you start anything... anything at all. What is the most important thing you need to do?.... Set a Goal! Live the Goal! and Work towards the Goal! That way, nothing anyone can do will bring you down because you've already know what you want. It's the same with setting a fitness goal. If you want to be slim then work towards it. If you wanna be toned then imagine how tone u want yourself to be. It may not seem to be perfect in every1 opinion or taste but if it's what you set out to do, go towards it without straying.. unless of course if you have reached your goal and you think you wanna have another. If every1 have the same taste, then this world would be very boring indeed with every1 looking the same.

from personal experiences, the 1st person to condemn you would be the person closes to you. No more than the reason because they are so used to you being you and the changes could mean a threat to the friendship or relationship. Probably the new diet plan, workout routine, and even less night out cause your body need the rest would mean less time spent with them.

Then there are the "brothers" when i say brothers, it doesn't necessary mean best friends, buddies or real blood brothers. It's a term i use for people with the same goal, hobby or activity. Competitiveness could sometimes lead to jealousy and envy. They would throw all sorta comments at you trying to put you down. I've received numerous comments like your chest out of proportion by one and not more than 2 minutes later another gym member came up to me and practically drool over my chest and hope i can share some workout tips.. so don't let one person's judgment put u down straight.. trust what you see in the mirror. if you like what you see, don't let them discourage you.

And of course, not to forget parents... hahahaha.... yes... i remember my mom was so worries that im ruining my health cause of my diet and she's troubled cause i eat less portion. but the thing is how can i get gastric when im eating 6 - 11 meals per day...

what the world need to know is, "ONLY YOU KNOW WHAT YOU WANT" if others think you are ugly but you see beauty in front of the mirror, WHO GIVES A D**N! set that goal and work towards it. If anyone gives a constructive advice and its logical, evaluate it, don't be affected by it and if its the truth, take it, if it's not, then thank them and continue on...