What is ur GOAL?

Each and everyone of us have a goal. And Each goal is different for one another. I know my goal. So you know yours?

Well, I constantly encounter a lot of people who tries to implement their goal onto me trying to manipulate me into thinking it's my goal. Well, lets start of by telling you my goal. When I 1st decide to get back to gym and lifted my 1st dumbbell, i've only one goal. To live a healthier life all the way to the end of my line. And probably enjoy my food till i'm 1 step away from my grave.. So how am I to do that? Well, by living a healthier life, taking healthier food (this is a bit hard) and workout regularly to keep my physic healthier. So you may think its weird when I say I wanna enjoy my food and at the same time eat healthier... definitely a contradiction here. What I meant when I say I wanna enjoy my food till I'm a step away from my grave means what I'm saying. Now and then I can still enjoy my big mac even at the age of 70 (that is if i live up to that age) without worrying bout dying of cholesterol or high blood pressure. Then the workout kicks in as my physics starts to change and I love what i'm seeing in front of the mirror and it brought back old memory before I slack for 9 years from gym. From there onwards, I kept pumping while keeping my diet in check to maintain my health so i can walk in confidently to any clinic to perform my medical check-up. So my Goal has never strayed.. always on the right track towards Healthier Lifestyle.


No Doubt, like I said previously that everyone have different goals in life. Some of which are like Bodybuilders who wanna get bigger and ripper by all means which include taking steroids and other substance, Some just wanna have a model's body so they can walk with confidence on the beach, Some just wanna have general health.. No matter what your goal is, be sure it's your choice and NO REGRETS! Do NOT despise or look down on their GOAL as it's their choice to make and theirs to keep.

So the 1st thing you need to do is set your goal and know what you want and don't let anyone influence you to stray from that path no matter how tempting the offer is!

With only 3 months from smooth quads & Ham to this

Building the base

It's common lately that every 1st question I get is "Are you taking those Powders?" "You got to where you are with supplements right?" "Ah shucks, I've to spend a bomb on supplements to look like you eh?" ... and so on and so forth.......... 1 word... my answer... "I didn't believe in supplement when I 1st started" lol

I got to where I am today without taking any supplement when I began. I have witnesses and proofs that i didn't take even the simplest of simplest... the whey protein till 2009. And that was after i've made research and studies on supplements. What are the benefits and side effects? How our body would react to each supplement? And found that it's not the whey protein that is building our muscles. The protein is merely a substance that aids in our body's recovery after much pounding in the gym which cause lactic Acids to builds up around the muscles. without good recovery, our body can't function properly to maintain and build the hard earn muscles being build up couple of hours earlier. Ever heard of muscle building sleep? So I merely took supplement to aid my recovery and not using it as the base of my bodybuilding. There is a difference.

My history? well, not advisable to do what I do as I went through lots of injuries for starting out too young.. after lifting weights for 5 years i turn to bodybuilding for 5 years before i stopped 9 years and returned in 2009. After working out in the gym for 3 mths, I went out to grab my 1st tub of protein. And in between I've tried 7mths without supplement and i've managed to maintain my physics with just daily food. (Daily food = natural food to fulfill my diet program) and proper workout program.

So DON'T treat Supplement as the only source and Base to bodybuilding towards a good physics.. Eat RIGHT, Workout REGULARLY, and rest SUFFICIENTLY!

Gaspari Nutrition MyoFusion

well, Gaspari Nutrition came up with a new tech and flavour for its famous Protein Blend, MYOFUSION. So I got a hold of 1 to give it a go. I've used the previous one and I love it.. heck, i came back again and again to use it...

so I got the Chocolate Mint. I would say it's one of the worst tasting flavour I've tried so far.. not the worst but pretty bad as well as the texture. It doesn't feel as if it's protein.. More like a smoothie texture.. And I don't taste mint at all... bad combination.. lol.. the mixability is not too bad.. just don't pour the powder into moist shacker.. its' gonna build up like a paste.. bt other than that, it mixed very well..

the protein base is similar.. other than feeling full longer I've not much comments on anything else cause I can't feel it... but recovery is good.. absorption is good..

well, according to Gaspari, they add in a fast acting whey hydrolysate... and with 4 hrs anabolism quality... u can't go wrong... well, i do feel full almost towards 4 hours and maintained my muscle metabolic rate tat long... feeling warm and awesome... lol

i would recommend Myofusion as a good blend.. bt don't ever go for the chocolate MINT!!! ish...

Ultimate Nutrition Muscle Juice Revolution 2600

I was bulking on this the other day. Been meaning to tried it since I've heard of it and finally, I got one tub home. Last flavor left, BANANA.. not my fav choice but I guess it would be my 1st to try any protein which is of fruit taste.

Well, taste wise its not the best but not the worst. I can live with it.. the mixability was quite ok as well as there are only clumps when i don't shake long and hard enough. But once well shaken, its smooth. of course I didn't went full on the 4 scoops.. 2 scoops filled up my mini shaker 3/4 leaving only 1/4 to be topped by water.. furthermore 2 scoops is 28g protein... well, i didn't wanna gulp down 56g of protein in one shot as i don't think my body can absorb it all so I separated it into 2 halfs. Pre- and Post-workout.

the effect is pretty visible.. though i didn't gain weight like the others who used it but i gained a lot of mass out of it... it was due to my workout tat causes the difference. I didn't wanna risk gaining too much mass tat its hard for me to rip up. So i was pretty ripped throughout my whole mass gaining process....

so MuscleJuice is definitely recommended... bt try to avoid Cookies and creams... I've not tried it but my friends did and they told me it's pretty hard to down with.... lol.....

Bent a little to pump another day

Some old pic found in my vault

I notice a lot of ppl in the gym like to stretch and straighten their limbs with each press. Then I found out they think by doing so they could pull a fuller pump. Well, it doesn't work that way. Even if you extend your joints to the fullest but you don't protrude the right muscles you are still not working it hard enough. Instead you risk injuries on your joints especially on the knees and elbows. By stretching it all out straightening your joints, the pressure rest on these joints and could cause grinding on the bones which is terrible for the cartilages. not only that, the whole point of the pump is lost when all the pressure is supported by your joints instead of your muscles. So the next time you do a leg press, squat or even bench press, don't straighten all out..

And "no" I don't train ppl shirtless all the time... lol.. only on request :P

i just love to see every1's look when I do this in the gym.. hahaha... i would start off with a normal position of a chin-up. then pull myself up and do a flip through both my hands still attached to the bar and then flip back....

Are you building muscles or just moving?

Well, you see some moves slowly and most just throw the weights around. And even some who would walk up to you and try to influence you to do as they do. but who is actually building muscles and who is just a casual loiterer in the gym...?

i believe there is no right or wrong exercise just the right exercise and what works. Because different people have different physics and different tolerance level. As long as the move is safe and won't cause injury it's safe to perform. As long as you move your metabolism raises and u get to burn fats... lol bt its the truth... whether you are into the gym just to burn off some fats or to change your physics, its your choice.

but if you seriously want to get in shape and tone up, then its time to make the right moves. get a proper program and a proper trainer who can guide you properly. hahaha... and stop listening to those people who acts professionally just cause they learn from youtube or some website for the past 1 year and yet they still look the same. I'm not saying you cannot learn from those resources but if you don't fully understand the concept and the philosophy behind every move, no matter how effective the move is, little difference in the movements will cause different outcome.

bodybuilding takes a lot of passion, affection and dedication.

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...

No Pain No Gain?! Myth or Truth

It's posted in most gyms if not all. It's the tag line for every fitness trainers and instructors, heck, its even on fitness magazines.. But how true is this catch phrase to its publicity? It has always been the truth since ancient times of the bodybuilding world but time have changed and for the better if not worst.

I would say, the only PAIN you should be feeling for the gain is the pain of fighting to commit to being determined and committed to the exercise routine, diet and health. It's the sacrifice worth for the pain. Trust me, it's not easy to maintain a healthy lifestyle. lots of dedication involved. Truth is, even up till now, i've to struggle out of bed to pick my ass up to hit the gym. But i've managed without fail to push myself to make it happen.

I used to think that my muscles are only worked when I feel the pain right after or even before i finish the workout. I would work and work till i can't even feel my muscles before i leave the gym... but with much knowledge and experience now, .... OMG, the amount of lactic acids build up.... building up muscles is all bout the recovery factor and not by injuring them further. If you think you would feel more manly leaving the gym walking like you have the balls of an elephant, then think again.

Always monitor your workout, plan it out. alternating it to your conditions daily is essential but do not go overboard. Make sure when you have a goal, hit it and you can exceed it a little further to pump in the extra to get that last few sets to failure but not more. Trust me, you will feel it in a few days time and you can definitely see the pump sustained.

Plan, pump, and recover to get bigger, thicker and leaner muscles.... NO PAIN! NO GAIN!

Bong Cheng Tzuu on no gym day.....

More Updates

22nd December 2010 - 5th week since I started bulking up... more size, more mass... but there is yet more weights to gain...

I've always have huge forearms but i didn't realize the size till today... lol

Well, at least I have thicker back now... i've gotta increase the thickness before i start cutting back again....

PERFECT 10 to LIFE

A lot of people think that to obtain health one must work their ass off in the gym and pump till their knees shiver at every step, feels like crawling to their car and drives painfully home. And at home, they don't even feel like cooking or doing any house chores.. hence, the classes became an all time favourite where everyone rush from work to the fitness center to join a group of friends to tire themselves out which made them felt better. The more fatigue they felt, the more they feel their fats torched.... or is it? most of these classes works and they do burn calories... but only if proper nutrition is consumed. If not, the muscles are burnt along with the fats.. sometimes more cause our body is a biological Artificial Intelligence whereby it will do anything to keep our body in neutral state if not perfect. So the less calorie left in the body, the more it will keep fats to save it as emergency energy due to the starvation state and the more muscle it will burn as fuel for the body unless of course, you feed it. Even so, your body's mechanism has already recognized and accepted the new settings thinking you will starve it anytime soon, it will store more fats. So Classes is an awesome workout to torch the fats but without proper guidance, it might just have the opposite effects.... ANYWAYS........

.... that's not what I'm going to emphasis on today... and right here right now, I'm going to take your NO1 reason to procrastinate on obtaining health... "NO TIME" and throw it into the bin... What I'm trying to say is that you don't need a whole 2 hrs a day o 4 or even 1 hr a day to get in shape.. would you believe me when I say YOU NEED 10 :) Yeah! that's right... YOU NEED 10 A DAY TO MAINTAIN GREAT HEALTH!!!! ..... here's how......

My Craftmanship - Ming Lung

But of course it take effort and determinations from my clients themselves in order to see the results. Well, I don't have his pictures before he started.. he only let me take a pic of him after he has some muscles after 2 weeks. lol... anyways.. pictures tell a thousand words.

Ming started following my training while I was training some1 else. I was torturing him a little.. in a fun way but all the exercise only lasted 1/2 hr and another 1/2 cardio. He wanted 6 packs, I get him his 6 packs :)

Real Life : Real Results

Getting pump without supplement

Of course, with supplement, you can do more. supplements are not to be used as the only source but as an aid to your bodybuilding needs. A lot of people still have the wrong perceptions about supplements. the most common one i get is "Taking Protein makes you fat" on the contrary, taking protein actually helps you maintain your weight if the dose and portion is taken accordingly.

"Why?" you may ask the reason Im Pumping without supplement.. hahaha... I think the top reason to any bodybuilder who don't use supplement is due to budget.. my case, I've been unemployed for the past 3 months. was working a bit in Fitness Zone Brunei... hahaha... 1 1/2 mths as a trainer. and am selling supplements too. that's how i got by for the past few months. but lately, due to the fasting months of our Muslim friends, the business is slow :( but it's hard to advice them because their mind is set to the myth. Actually, casein and egg protein is essential during these period to maintain their muscles. Anyways, lets not talk bout that...

so Im going clean on bodybuilding supplements and only rely on the low fat milk and peanut butter. of course, i still take my omega 3 and B-complex along with L-Arginine. a common health related supplements. I still don't take much rice.. avoiding as much as I can and take mostly vege.

here is how I look after 2 weeks alternate days workout.

Sarawak vs Waja Warrior

LOL ... picture taken during the reality show for 8TV. Irons and Plates ... who's iron and who is plates i would not know but why we agreed on that name were cause both of us were gym buddies back in Brunei 1998.. I remember I used to call Heman "1 punch kill you guy" cause his arms was huge. He even broke the punching machine at the superfly arcade Gadong.. hahaha....

Initially this pic weren't emm... pictured as such. I had a much dramatic 1/4 view wide angled planned but ... anyways... it was so funny when i went through the folders. This here look more like 2 guys pissing in the middle of the field.. lol...

gosh, miss the good old times... emm.. not pissing in the field .. but time when i was actively involved in the entertainment industry.. im sure il make a come back.. but for the time being... il have to prepare myself financially...

Right Diet = Less Maintenance

Well, I've not been working out properly at the gym for 3 mth now. But I do maintain my diet properly... as much as I can.. hahaha... since staying with family is not helping much when they don't see my diet as eating at all.. lol. anyways, i tried my best and keep my heartbeat on check everyday by having at least 1/2 hr cardio daily. with resistant exercise accompanied.

So how do i look after not gyming 3mths?

Merdeka cum Puasa cum Raya cum Weekend Sales

Another reason why i dont like going out during the weekends but if it's not cause my peanut butter stock's about to deplete, don't think i'll be going out at all today. lol. the crowd is huge and parking space is a hazard. Miri is well known for it's traffic at the shopping malls cause Bruneian usually come down to do their shopping. some of them come down just for the clubs and drinking sessions.

Today's the worst cause Merdeka is nearing, in two days time exactly so lots of promotions and sales going on around so the locals are out for their shopping as well. but well, sales and promotions here are nothing to be going all excited about cause it's not really a sale at all. RM0.50 + -. sometimes a little more here or there but most of the good sales are on stuff which u don really need. So I figure no point to squeeze with the huge crowds.

And since it's almost Raya and it's the Ramadhan month where Muslims world wide fast before their New Year. And hence we have the Raya sales going on around as well.. Imagine the craze going on...

but anyways, I did went out to get myself 1 loaf of wholemeal no sugar bread and a tub of peanut butter.

Check out the crowd and I'm only in there along with the long queue to buy 1 tub of peanut butter

Albums from the past.......

It's been in my archives for many years now.. i figure.. 3?? hahaha... anyways, since im clearing space... i found it and might as well post up my photography.... enjoy :P

Just another day working on bed.......

hahaha.... regular d.... how i work in brunei... on my bed... in the hostel....

Keeping it simple with just a glass of milk.... skimmed