Mr Miri 2011 (Part 1)

Well, this year's Mr Miri is yet held at Boulevard Shopping mall. It's my 1st bodybuilding experience which I managed to grab the 3rd placing in bantam weight category. I've only decided to join earlier this year so all together it was estimately 6 months of preparation for this competition.. I can tell you so much have gone through and so many barriers arises which cause me to almost give up. But I told myself, since I started it, might as well finish it. And furthermore I've suffered so much on the diet and pretty much it would have been a waste to just give up. So regardless of sunshine or rain, by hook or by crook, I pump my hearts out (which I love to do) change my diet from 85% Vegan to 85% carnivorous (which I don't really fancy) lol.. well, my diet is mostly organic and what my friend refer to as "hamster or bird" food.. heck, the 1st thing I craved for when I cut off my Carbs was Oatmeal.

Since I was working in brunei, so i don't get a lot of tips from colleagues who have not competed before. So it was all the way instinct and memories of tips from great bodybuilder friends such as Cheyenne, Helmi, Saiful, iswandi and many more from Miri.

I've to admit one thing, I concentrate too much on my workout and getting my muscles ready that I've actually neglected a very important aspect... which is the posing stance. I've youtube, googled and researched but never really actually got down to practicing it though. So that's the biggest mistake and I admit that my lost is due to lack of preparations.

And so I arrived early on the 9th June so I can prepare myself. Since there were some complication with my food preparation tools at the hostel, I decide to make an early trip so I can better control my nutrition. And I am glad that i made the right choice. Imagine the only tool used to prepare my competition meal was stripped away 4 days away from the competition and I've to come up with something new which can be prepared without the steamer. So I had raw tuna and egg stirred together. LOL. I know, its disgusting but lucky for the peanuts which filled up as my snacks.

Well, I was only taking sips of R.O. water the whole day making sure it doesn't exceed 22 ounce per day. bt i was still on protein. Another thing I didn't know I shouldn't do. so after being told, i tried taking dried protein powder.. hahaha..... chocking feeling I can say. anyways, by the time it hits 9am on the 11th June (competition day) I was as weak as hell, dehydrated.

Well, the worst bit was the weight in time was postpone an hour later and we only had a couple of hours to load in.. I prepared mine.. 2 medium potatoes and 250gms of oven baked lean beef. bt the whole day i was pretty much undernutrition. Anyways, I was pretty happy bout the number i got that day.. my favourite athlete, Michael Jordan's number 23 for my 1st bodybuilding competition.

It's so good to be back in town meeting lots of good friends and catching up in the pump room was good. I know, I know... so much difference in size eh :P hehehe...

Chyenne is a very good and supportive friend as well as a good advisor.

Well, I weighted in around 5:30pm and weighted at 64.5kg. which is just 1kg below the max weight set for bantam category. It's good enough cause when i arrived on thursday I still weight at 67kg and Friday at 66kg. I had 2kgs of water in me. haha... So I loaded up my beef and potatoes right after the weight in and hope the carbs depletion works as planned.

1st to go was the masters category and there were only one participant and he is very well built and ripped. Same surname as I do, Bong Lee Fui has his color on and I can see that he came well prepared for war. After the masters category, the junior went up for their show while the Feather weight had their colors on and got into the pump room to pump up the muscles. So that means it's time for me to have my colors on.

Initially I got Jo'ana to help me with the colors but time was running out so Cheyenne and Bong came over to get me all tanned up with Pro Tan. Believe me, it takes a little while to get used to being touched by men all over. lol.. Well, I realized that pro Tan's very wet and its very hard to dry it off and the color on my body was as if there were texture. Oh well, there is always a 1st to know which brand suites.

Special Thanks to Jo'ana, Cheyenne, Bong Lee Fui to help me with the colors.

After the coloring, I have to stand it off to get it as dry as possible. Suddenly the air-conditioned room didn't seem cold at all and the direct wind from the air-con was a bit warm. They told me to only pump just before going up on stage so I have to wait till it was bantam weight category before I hit my elastic band and dumbbells. I only did the smaller muscle groups and then... more waiting.

To be honest, I weren't nervous going about going on stage. Probably all the trainings with the lingerie shows I did before and acting in front of the camera helps. I used to have stage fright previously and I was a bit worry on that part. Well, seems like that night it didn't give me any problem on that part.

Well, I didn't finish the whole tub of color.. probably cause im too small.. hahaha

Final touch up.. lots of tapping to get the color even.. :P I was on my underwear though.. cause it was pretty expensive to buy a posing suit and i was on a budget.... so i got my skimpiest "skins" underwear

Bong Lee Fui on his most muscular pose. He's a great entertainer and the crowd were cheering for him the whole way.

The Champion for the Master's Category, Bong Lee Fui

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!

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!

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.

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..

Another Success Story

Here's another one of my satisfied client for a slimming and toning up program. Getting rid of the excess fats around the lower chest and stomach which is one of the most irritating stubborn area for most men...

Salvation and Lust

Please don't stare... but in truth, i would so love to be bath in "WARM DARK CHOCOLATE" .. the thought sends sensational feelings up my spine.. well, i heard somewhere in the world they actually have this chocolate spa... but i can't remember where... anyways, we are not here to talk bout chocolate bath... hmmm.... yummy..... haiz.... getting back to real business....

so why am i talking bout chocolate in a fitness / diet blog? well, in truth chocolate actually helps you in your diet... 1st and foremost, chocolate helps to curb that cravings and definitely mood control. The fat content in chocolate helps provides a feeling of enjoyment and satisfaction, releasing mood-enhancing endorphins. which in turn improve your mood so you won't feel that depressed while maintaining that strict diet of yours... lol

Furthermore, Chocolate is know to have a high content of antioxidant which is equal to both the wine and green tea. Dark Chocolate can help you to protect your cells from cancer causing toxic which can help you to reduce the risk of cancer or heart disease. but bear in mind, whatever taste good in the mouth might not be as healthy for the body... so lay off those white chocolates... lol

other that the 2 stated goodness of dark chocolates, it is know that these Food Fit for Gods can help you to reduce cholesterol and blood pressure as well as aids in your blood circulation.

but remember, always practice moderation when you consume them ... it's not bout quantity... its just bout quality :) enjoy those DARK CHOCOLATE

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

Sweet as Sugar

Everyone have sweet tooth but whether you are choosing the right sweetness to fulfill that craving counts... and I mean COUNTS... cause like they say, you are what you eat and what you eat shows visibly. so choose wisely according to reasons and not lust.

But it's definitely easier said than done. So how would we accomplish this "mission impossible" for most people? well, for a start, start walking.... into a supermarket if you are too busy to hit the market early in the morning for fresh fruits... every supermarket carries a wide variety of fruits. go for the basics. Apples which last long and friendly to the taste buds.. furthermore, apples have very minimal glucose level, high in fiber and vitamins. or if you fancy something more exotic and you have a bit more budget, try kiwi and strawberries. Kiwi have more vitamin C compared to most of the other fruits and strawberry are great vitamin C and flavonoids. And berries' a source of natural fat burners. Keep them at reach wherever you are. Pack em and carry them around. to work, to cinema, to school... places where you will be tempted to snack and by keeping the fruits around, you won't be snacking on the wrong foods. it's a start isn't it? forget bout the face or how people's going to view you. trust me, I was being discriminated when i 1st started. all sorts of comments being slapped into my face. but when my physics starts to change for the better, people start questioning my diet in curiosity as to why i eat so much and still able to maintain my physics. but problem is that their doubts and fears are still intact which makes them unwilling to try. I pack my whole days meal to work. all the snacks.. and Im always caught chewing my my bread by the shopping mall bench, sidewalks... which ever place i can think of... well, i don't do the squatting next to the drain no more... hahaha.... gosh, those were the time when i was younger. anyways, there are many parks and nice scenery places to eat your home take away... you just need to take the 1st step.

your task, is to walk up another 10 minutes earlier to make a healthy home take away.. just a simple one would do.

Lose Fats Not Weights

Previously the goal for the general community is all bout losing weight. As long as the numbers and digits on the scale decreases, the streets will have a couple of more cheerful faces. But that's the problem. People are just about the digits and not about what they lose exactly. And Yes!! there's a huge difference with the same digits. I've been making progress in my body without even changing the numbers on the scale. Would you believe there is no difference in the weight on both the pictures above? Look how different I am with merely 2 months apart. Of course the picture on the left is not taken last before I started my routine but it's how i was till I decide it's time to make a change. I don't know how much is the body percentage on the left but on the right, I was at 3% body fat with 70% muscle mass. the rest are water and .. otrs which is not stated... anyways, lets get back to the topic. you see, there are 2 different directions in losing the digits on the scale..

The digit on the scale went down cause :
1. You lose fats
2. You lose muscles

I believe the 1st option is the objective everyone is looking for but many failed to achieved this goal because they don't understand the principal of losing weight and end up losing muscles which cause a lot of long faces due to the loose skins dangling freely all over.

A lot of people believe The only way to lose weight is to eat less. Gosh, I've no idea where this idea came from but if that's your routine be sure to end up with lots of pain due to under nutrition and starvation. You see, our body is like a big A.I. system. when you starve it constantly, it's going to go into the alert mode whereby its storing all the fats it can get to be used as emergency energy. But where does your body go to for energy? damn right its eating away your muscles. Hence, without the muscles filling up the space, you end up with tons of loose skins. And furthermore, the starvation would cause stomach acid and in the long run gastric might take place. So don't skip that meal... ESPECIALLY BREAKFAST which makes the most important meal of the day. I take 6 meals minimum a day, sometimes i hit a max 12 meals a day. People around me would give me all sorts of comments asking me if that amount of meal per day would make me fat. My answer.... "A picture tells a thousand words"

And secondly, by taking more meals in a day, your body will start working to digest the food and with all those activities going around, your metabolism will shoot up to burn fats. Isn't it great? EAT TO LOSE WEIGHT! it's hard for every1 to accept this fact but its the truth. trust me, when i 1st started, i would feel very guilty each time I pour anything down my throat.. lol. cause I make it a point i'll eat every 3 hrs to spike up my metabolism to turn my body into a furnace. Only when i saw the results that my mind eases and I'm much comfortable hogging out every 3 hours. Of course, you have to choose the right food to hog. I'll elaborate more on what kinda food in my future logs but right now.. be sensible on what you take and don't miss that breakfast....

miracle product - or is there?

Is there even such a thing as a miracle food at all? You look out your window as you drive pass the highways and you see billboards after billboards of slimming products which guarantee success even without exercise and  some promise results even if you don't watch your diet. Eat as much buffet as you want, nasi lemak, lemang, curry, fast food... etc .... even in the newspapers, you see pages and pages of these advertisements... so do they really work? I mean, by what they claimed? Of course a lot of people would be interested. No tiresome gym workout or hiking.. no sufferings from food cravings. Enjoying those alcohols and beers without having the guilt or worry as long as you take the product. If it's that easy, how come the world's obesity percentage is increasing? If's it's that miraculous, why is the percentage of death due to visceral fats has not been decreased? Ever wonder why?

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......

Egg-ing your way to health

There have been different speculation regarding the nutrition of eggs.. we have the ones who can never live without the eggs for their daily source of HIGH PROTEIN and LOW CARBS  to fuel the metabolism to feed muscle and burn fats. And there is another school who believes that Eggs are BAD source of CHOLESTEROL which is bad for the health. Now who is right and who is wrong?

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

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?

BCAA & CLA

Like I said in the previous post... I only introduce people to what serves... No point I force a product on you and you end up cursing me down the road... lol

anyways.. Amino Acid is an essential supplement for our body and especially for our muscle building block. Google it up lah.... but I would say, if you are looking into building muscle, this is not to be left out.

CLA, Conjugated linoleic acids is used by many for fat loss. well, This product here is somehow taught to just concentrate on burning the fats on you mid section.. amazing.. But get a small bottle 1st as it may work on some people and not so on some others. Try a small bottle and if it works, by all mean.... anyways, there are 2 side of the riview on this product "Good" and "Bad"

You decide ..... I'm taking both

Do I even need to lable ?? lol