Nothing is Impossible until U think It's Impossible!

Well, lots of ppl would say how hard it is to actually change one's lifestyle.. I was like that too.. I love all the good food, lying on the bed watching TV or drama.... etc... I would not have thought I would be one who is so strict on my diet and maintain my discipline to what I set out to be. I was pretty much a laid back person back in those days. I was really sporty and active when i was younger up till i sprain both my ankles during a basketball game and I've never really exercise.. I love sports bt never found the motivations to do so cause each time when my ankle hurts, i would just give up... Bt that never stopped me from reading bout sports, bodybuilding and health... its just that its hard to bring oneself to actually step out of the comfort zone to actually start doing it...

Oh well, I would say, one day, something struck me out of the blue and so I went back to gym.. twice or trice in the whole year in 2008. I did start off with my friend's dumbbells at home.. on and off... bt tat only build up my momentum till the point i was so motivated that I took my friend's bicycle and cycled to the gym which was pretty far off.... by the time i reached the gym, i was so exhausted that i rode back.. lol..

Then I started getting involved in the local entertainment industry and I figure a good physique is an asset.. so I started to do crunch and more dumbbell works at home. thinking i will have to build up my body's resistant and motivation levels before i actually hit the gym...

And by a few mths, i lost quite a bit of fats... more motivated to workout..

What can I say... the determinations really paid off... i lost lots of my baby fats and even shed off the fats under my chest...

Then almost towards the end of the year, i decide to gain muscle since i don't wanna look like another skinny ripped normal person out there.. so i changed my diet and eat cleaner bt still cheat now and then...

Before the 2009 CNY, i managed to build up quite a bit of muscle with just dumbbells and crunches and watch what i eat....

And of course, CNY was really horrible... I've not started my strict diet.. just better diet and more constant gym.. i sign up for a 3 weeks membership in Miri and workout regularly...

After I returned to KL, I made the decision to totally change over a new life and dump my old lifestyle into the dustbin... With one word and a night, I totally cut out all my sugar, fast food, junk food and high carb food and change my oil to olive oils... I was really in desperation and my mood swings was .... whoooooooo!!! damn... lol.... bt i managed to get by in torture for 2 mths straight without cheating...... after that, my physiques totally changed and my abs finally surfaced........Then one of my good friend, Rainie Lee from KL persuaded me to join the "New Tide & New Icon's Hottest Hunks in Malaysia" cause she thinks i've a nice physique... so I took some shots.. to try my luck and I got into the finals...

We were given 2 mths to prep for the show so I really controlled my diet and started on my supplements routine.. i started with protein.. and then i dump in Hydroxycut Hardcore (the one which was banned... lol... bt its still the best)

Well, I didn't win even with the rippest condition in the Hottest hunks in Malaysia 09 bt i didn't expect to do so. I just wanted to have a base to force me to work harder. with that goal, there's no stopping me.. so after the momentum boost, I kept pumping and even with the Vogue super hunks 09, i need not really work hard for it as I'm conditioned whole year long...

Then I decide to take a rest off the industry and return home to be with my family and hope to spend more time with my parents as i've been away far too long. I was in desperation for gym and so my hunt for all the gyms in miri began.. lol... im a gym hunter.. lol... finally i came to meet Edison of X-gym, permyjaya.. so i worked out there and in a good mth, i managed to change my physique all over from body fitness to thicker bodybuilder physiques. of course, im not the Jacked up type of bodybuilder which every would expect. even though i change my goal, i still maintain my philosophy of staying natural.

Then I got a job in Fitness Zone, Brunei. Which is more known as Wu Chun's gym. lol... and the gym is pretty fully equipped and I was pounding on the plates till i got thicker and ripped.. Again in a mth, i managed to change my physique...

Well, From April to May, I would say, Im satisfied that i managed to maintain my physiques while improving on parts where there is a need to amend. I maintained my diet whole year long without junk food or fast food and only high fiber, medium protein and low carbo.

After I came back to the country, i was training less and I was working as a camera man for a bit. bt the company has so much last minute jobs tat it was tempering with my routine and it was pretty hard for me to maintain. so I decide since my routine is interrupted, il have to maintain a strict diet. and so i did. I've to work from 8am - 5pm and on most days... and i do mean on MOST DAYS if not ALL DAYS... lol iv to work till 11pm o 12pm. and at one time i've to work daily for 2 weeks for an event from 8am - 2am... yet, that never stopped me from waking up 4:30am daily to do some cardio and crunch before work and hit the gym at 5:10pm for 30mins full hardcore intense rountines.. and if im not able, i would come home to pump with my dumbbells... its tiring bt hey, its not impossible...

So Jan 2011, i decide why not I join the local bodybuilding competition.. haha... i was never involved in any... so i know noting bout it... bt i was determined to join anyways... so I started to build mass.. and changed my diet all together.

In 5 weeks, I managed to gain 5 kgs without steroids and minimal supplements. bt heavy on the carbs and natural protein such as chicken breast and eggs.. I was only on Fitness Pro super whey and BCAA. and Finally i decide to try MuscleJuice and with 1 tub, i gained another 1.5kg muscles without losing my definitions especially around my abs. whohoo!

This is not the latest photo bt its pretty new... Im still on bulking phase bt il be cutting down starting 1st may 2011...

well, i would just wanna say, u will never be too old to change ur liftstyle, nor ur habit.. its just an excuse for ourselves not to step out of our comfort zone... trust me, ones u overcome that barrier, nothing can stop you... u just have to take the 1st step and the 2nd will follow.... be determined and focus on ur dream and ur goal constantly.... Believe! BELIEVE! AND BELIEVE!!! have faith!

Dedication = Satisfaction

Well, a lot of people would wanna know how I look like with all the talks bout healthy food and lifestyle. And then there are some who knows me and wana know how I am doing all this while with the lack of a complete gym, supplements and definitely time for gym.. most would think that i'm out of shape by now. But here I am with "just out of the oven" picture taken late afternoon today while at work shirtless due to the hot and humid weather. I got a little naughty and asked my colleague to snap a few shot of me posing under the scorching sun with his camera phone.

Initially I had planned for it yesterday while hanging cables on a 3 story high mobile scaffolding but the pictures turned out a little blur.

Well, I've not been very active in the gym lately due to my new job. But with whatever I can get, I managed to gain 2.5kg mass of my 20kg mass plan in just a week without any supplements. So another 17.5kg to go.

Posing under the scorching sun

Holidays a gym day.......

what's a day to start of with if it's not with a great workout day on a holiday... lol.. anyways, initially i was thinking of how am i suppose to workout this week cause my friend came down to miri for a visit and i would like to meet up with him but at the same time i don't wanna miss gym... cause its ones a week thingy... lol.. anyways, thank God its a holiday today... il b taking the bus to meet up with him over the other side of town... cause every1's using the car to church and I'm left with transport no 11... my two legs.. hope i can still walk tomorrow cause i've pound my legs extremely hard today...

oh well... lets get back to my gym log.. so i reached the gym around 0815hrs and started straight away after i put away my belongings into the locker.. ps... iv decide not to work on my cardio cause my schedule today will b very intense...

since i did my shoulders yesterday, i started off with my pecs. The same old routine but i added extra load. i was pressing 120 doing incline at every steps while supersetting with machine press. and ended the streak with a dumbbell pullover.

then feeling a little pumped, I supersets Wide-grip lat pull behind the back with wide-grip lat front pulldown. Followed with a close-grip pulldown supersets with a wide-grip sitting row. Since I have ample time on the day, I threw in close-grip sitting row supersets with a reverse grip pulldown and finally end it with isolated lat pulldown. But i guess, i was feeling a little over when i decide to throw in a reverse grip standing cable row.

Next I move on to my machine abs routine but added a modified leg raise which i've been coaching my clients to use.

Arms came next. I started off with my triceps since i ended the previous exercise on my back so i want my biceps to rest before I pound it. As usual, triceps begins with triceps rope pulldown supersets dumbbell kickback. then I moved on to v-bar cable pushdown supersets with dumbbell triceps extension. Didn't wanna put too much pressure on my arms so i can torture my biceps so I ended my triceps blast by supersetting cable triceps pulldown and modified low pulley rope pulldown.

Biceps started with a high pulley alternate cable concentrated curl. super21 supersets alternate dumbbell curl came next followed by alternate hammercurl supersets cable biceps curl. I ended it with a drag cable curl.

I think the 1st part too out 3 hrs and its about time my body turn catabolic.. but i think it had 1/2 hr ago.. so i quickly down 1/2 handful of raisins before I munch on my peanut butter toast. Our muscle needs to grow and pounding it too hard or too long would deplete all the sources for it to feed on and instead, our body would choose to store on all the fats for reserved energy and munch on our muscles. so there goes the myth #1 hardcore workout burns fat.. true, but without the proper timing to feeding the muscles, its all out of the window.

not wasting any of the precious time, I quickly came back to the gym and started on my legs with heavy leg extensions. working on all the heads by changing the angle of my feet, I felt every bit of the burn.. hahaha... since i don't have much tools to work on my legs, so it's pretty much under developed ... moving on to the lying leg curl. this exercise is a little tricky.. a lot of ppl like to add extra plates thinking that it's going to make the muscle grow but instead, they end up curling with their hips taking up all the action. its like a dolphin swimming on the bench... anyways, by doing so, not only ur not working on the hamstring, you are risking injury to ur back... anyways, after these 2 exercise, i could barely walk.. but i was very determined... I staggered all the way to the smith machine and pull out 12 sets of 8 reps squats @ 120lbs on 3 angles. 4 sets each. Finally I dragged myself to one of the machines to work on my calf raise. Since there is no proper machine for that, I got a little creative and used the leg support on the chess press machine to get the calves burning..

last piece of the day, the delts. As mentioned above, since I did it the day before, so I started off with a machine press supersets with side lateral raise followed by close grip machine press supersets with front lateral raise. The price of the day was when I shrugged 100lbs on each side.... no cardio for the day cause i think iv burnt more than enough calories for the day... lol

anyways, taking the advice of Mr. Miri Iswandi.. I went to carbo load.. but i didn't wanna just load up so I choose a clean steam skinless chicken breast without any gravy with white rice and chili along with a cup of black coffee... feeding ur muscles with lots of protein is important... so work smart, eat smart...

Good portion from Sin Liang Chicken Rice, Miri

see how dry the skinless chicken breast is... i know... not the tastiest looking food... lol

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

END OF APRIL WITH 10 Packs

Work out is awesome so far with a powerhouse partner who's leg is the size of Europe... man, if you don't believe, fly down to Brunei and see for yourself.. i was shocked when he 1st showed me his Quad... anyways.... I've been training everyday be it if i have enough sleep or not (NOT ADVISABLE) ... but eating is crazy with lots of clean fibers and proteins.. and very little carbs... of course, on n off i do carb load.. but clean carbs of course...... here's the result of my hardwork and dedication to my life and health....

Not d best view but i've actually got 10 packs now... from 6 packs.. then move up to 8 packs.. and in 2 days time, i pump a perfect 10.. wonder if i can go all the way to 12 packs


BONG CHENG TZUU after GYM

WORKOUT SO FAR

It's been a while since I log onto my blog to post anything cause i'm still trying to settle down in a new environment. Accommodations is a bit of a mess and so is everything else cause everything is so unconfirmed ... something of which i don really fancy each time i'm relocating... lol... anyways.... not all is bad.. at least I made great alliance pretty quickly.

A power house himself, Edison is a great gym partner constantly exchanging exercise and new reviews with me.. we are able to take bodybuilding / sculpting to a greater height...... :)

Chest getting better and more shaped

Still trying to maintain the ripness

Biceps flex... thanks Edi for giving me tips how to flex properly

Edi on the left with the monster thighs and Bong on the right with ripped abs

Edison on left / Bong on right

March 2010 for Bong

Photo in appreciation of Deckster (http://greasyhand.blogspot.com/)

So far so good. I thought the 11days of shoot in KL would b a slow down for me in the sense of working out (But shooting for KINKS - http://www.kinksthemovie.com/ is awesome.. to find out more, just click on the link) anyways, i ended up with 2600 crunches daily on most days... and 9kg dumbbell on each hand for my flies and curls each day... push up is all i can do and a little of dips on the sofa :P but i managed to pull in a good workout.. oh, not to forget the E-Z bar for a day :P hahaha....

it proves that if u set ur mind to it, nothing is impossible till you say it is. its just a matter of whether u wanna do it o not.. time and place is not an issue... i was even doing crunches in the minivan

After workout

DIURETIC

I was 1st introduced to this product from my good old friend back in Brunei. He was trying to get another friend of ours to get back in shape and so, Hydroxycut was introduced to us. I never believe in this sorta products back then... 1st is Bloody expensive and 2nd its all chemicals and I believe in a natural no supplementation way of exercise back then. anyways, after going AWOL on bodybuilding for the past 8 years, I finally came back to this sport which I love but with more matured knowledge on "HOW NOT TO HURT MY BODY" and "PROPER NUTRITION FOR BODYBUILDING"

anyways, i've been researching on this product and even missed out on GNC's special promotion :P anyways.. after making sure there is no harmful side effect which i mind risking, I bought loose tabs from the gym and 2 weeks later, went to a GNC store and purchased my 1st bottle.... but unfortunately, after 1/2 a bottle of consumption, FDA released an announcement to call back on all Hydroxycut products due to its harmful side effects (Release Note) but well, I'm adventurous and continued on using because I believe those people who were affected are those people who abuse the dosage. A lot of bodybuilder have been using this product for decades and yet they are still alive and well. It's only a matter of knowledge and discipline. At one time, i wanted to try overdosing myself to see the side effects so I can advice those who seek from me and I ended up hallucinating the whole day after overdosing myself for a whole week straight... lol... my heart was pumping so hard i can't even breath properly and i was very jittery and hyper. my brains were hitting 300kmh and everything was like speedy gonzales's world :P

I 1st started out with this product just to make sure I can take "The Legendary so called ultra-heart rate booster, metabolism enhancer which will cause sleepless nights" product... but no effect.. I didn't feel a thing.... so after 2 weeks of consuming it, I went to GNC... and got myself this... emm... Hardcore version

Well, I took only when i workout and yet, I didn't felt a thing. but my body is receiving. I can see my body getting dryer. but yet, my heartbeat is normal, breathing's normal..... as if i didn't take anything at all.. but funny bit, my body's burning fat and i can see my veins popping out all over my abs on the 5th tabs.... and yet, i don't feel jittery.... that's y i tried higher dosage :P muahahaha.... anyways, as I like to read and research on products which I would like to try and which will help in my quest to sculpt a perfect body, I came to know of this Product which claims to be much more hardcore than any other Diuretic.... the "LIPO 6 Black"

Of course, I did my research but not much reviews on this product (then) cause its still new. so I carry the believe that its much more stronger than Hydroxycut hardcore and got myself a bottle. nothing which i think i can't risk since the FDA released the HCH call back. anyways, my 1st tab............. no feeling... heartbeat normal, breathing normal.... and I think HCH has better result compared to Lipo 6 black. I still burn fat but not as much as HCH.

don't get me wrong... my friends who tried all three products and ended up with sleepless nights... I tried taking a tab at 9pm once and slept at 10pm like a baby..... :P (I've had 4 shots of Espresso at 12mn and still sleep like a baby at 1am)

Well, for my competition phase, I got this product on the final week. According to the manufacture, they claim that this is a competition strength... well, its on the label :P anyways... this is strong... i can feel it working on the 1st serving. I had a bit of difficulty breathing and lost a bit of my concentration.. but yet, the pump was good. (i get sleepy and lose concentration if i pump in too much stimulant into my body... but usually wears off once i sweat it out) anyways, on the 5th day, i fell sick due to dehydration and had sore throat along with fever. 2 days before competition... hahaha... i guess i underestimated the product... anyways.... my advice... don't overdose :) happy trying