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!

Right Mind + Right Exercise = Great Results

After so many years exercising, working out and lifting weights. From Power Lifting to Bodybuilding into Body Fitness and back to Bodybuilding. From wrong ways of weight lifting, learning from mistakes and ripping results with targeted precise routine........ I guess i've some say in this field with my result orientated routine and 100% success rate with my clients. (Not Proven by any organization... Yet, you can ask my clients..... hehehe)


Well, I always emphasis to everyone that having the right mindset to your workout as of which you would should have for your everyday life is very important and foremost. Without which, you won't be focused or dedicated to whatever you plan to execute. Or whether or not, it would be continuous for a lengthy period. So ask yourself, "what is the objective to have pushed u to take the 1st step into the gym... do it for yourself must be the 1st reason. For the sake of health? well, its your reasons... bt let me tell you mine... its definitely for Health... that's why I choose to eat healthy and maintain a healthy lifestyle and avoiding dangerous risky substance such as steroids even when i planned to join the bodybuilding competition mid of this year.


What is the right exercise anyways? What is the best exercise? Let me tell you this.. and again and again I've to repeat this to every1 that there is no such thing as the best exercise and there is no right or wrong exercise. There is always the right way of doing it and the safe way of executing it. So don't let people fool you telling you that they have the best exercise for back or biceps... or which eva part that is. Cause after so many mistakes and experiences in working out, I realize to reap results, you have to have the dedication, discipline, persistence and consistency. AND MOST OF ALL PATIENCE!!!!! most ppl just gave up after a week o 2 of workout cause they cant see the results... I can tell you, bodybuilding is like a lifestyle.. it takes a lifetime to fully understand this sport and our body.... So be consistent with your routine, Persistent to walk towards your goal, Dedicated to your health and life, have discipline to not give in to lust and temptations and be patient and wait to see your body change....

Have FUN with your new lifestyle!!

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!

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.....

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.

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 :)

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

BEEF PROTEIN!!

I know, I know... I look freaky here but it's been so long since i last had my favorite dish "Lean Tenderloin Steak" I've no idea but i've long love steak since the day my dad brought my family and I to have my 1st steak lunch in Wisma Saberkas Kuching. Well, back then i didn't know it's protein and creatine of course.. hahaha...

well, im not promoting the beef because too much of these protein will cause indigestion and cholesterol... lol. hence, most of the supplement companies are making beef protein without the cholesterol and fats included. but its not something which you should exclude totally as it's one of the best food to get some mass up those muscle. other than chicken and fish, beef contains the best substance to feed those muscles. but remember, only lean steak without the fats as you won't wanna mass up without the quality. it would be easier for you to maintain those hard earn muscles if you don't put too much of fats underneath those skins.

there are many ways to prepare a great tasting healthy lean steak.. of course, frying is out as it will take away all those nutrients and it's never the best way to enjoy those steaks... grilling is always the best but if you don't mind the taste, you can always boil or broil them... lol... but do be wise in choosing the right ingredients to tag along as well as condiments.. OLIVE OIL rocks....

now beef your way to a beefy you

Hulk Knows the color!!

Yeah, I called it. The Most muscular super hero sure knows the color.. GREEN.. It's not just in pens and papers or even on screen that the huge beast, the Incredible HULK is ripped and as dry as the deserts of Sahara.

I know a lot of people from the gym have one common concept on building mass. Lots of meat, carbs and proteins. but they fail to mention lots of fruits and vegetables. As of always, meat have always been an all time favourite in Mass building process. Especially "BEEF" which contains not only Protein but a high dose of creatine. Next you have the chicken breast and eggs tied closely at 2nd, moving on to fish.... but wait... all these hard to digest protein won't get anywhere near your muscles if your system can't fully process them least to absorb them. If your digestive system is not functioning properly, how is it that you are able to reap the goodness of all the items which you just stuff into that slaughter house?

Vegetables and fruits are a good source of fiber and many of them contains great enzymes which helps your digestive system to function properly. And according to my studies, there is a substance in vegetables which helps you to get that ripped effect by slowing down the process of protein being burnt as food for the body. by doing so, your body actually stays full longer which ends up aiding your metabolism to last longer. isn't that what all bodybuilders have been hunting for all this while? prolonged metabolism rotations which helps to burn fats all day long without turning to catabolism.

Final words, Go Green, Go Hulk!!

Milking the Bread

Milk is essential for the body but a lot of speculations have been made throughout the years. Milk is good for the body, milk is bad, good, bad.......... but who is right and who isn't? well, i've been taking skimmed milk twice daily or sometimes more for 3 years. Low fat high calcium milk for the past 1 year and i've managed to maintain my fat percentage at a very low level. As of eggs, milk has always been underrated. Not cause of milk itself but a lot of people didn't reap the goodness of milk cause they consume a lot of processed milk, full-cream milk and even condensed milk which is high in fats and a lot of other substance which is not the best for health. Milk is actually very beneficial for our muscles and bones. Even for our metabolic mechanism. we just have to choose wisely.

I can't find any of the brand i was using previously which is very low in fats and sugar.. and i mean VERY LOW. Tesco light skimmed milk is awesome. i think that's the best i can find here in Malaysia (peninsula) which is reasonably priced. Now i'm using Anlene Low Fat milk powder cause it's the lowest i can find here in East Malaysia. I drink once in the morning and once before I sleep. By doing so, I'm giving my body the food it needs to boost up the metabolic rate and at the same time, nothing to rich. And with the amount of caffeine i'm consuming daily, I think i'm burning a lot of my calcium. So apart from drinking lots of milk, calcium tabs is essential.

Another underrated super food is the bread... not just any bread but anything with the "WHOLE" is recommended. White breads are fast simple carbs which burns up too fast before your body can fully utilize it for energy. It's not bad but try to consume less of these white colored ones. Wholemeal, Wholegrain, wholewheat are awesome complex carbs which is high in fiber. And another selection of breads are everything with nuts and seeds in it. Complex carbs provide a slower and sustained release. which is really good before a workout so your food can last you throughout the 1 - 2 hrs of exercise before turning to your muscles for energy. Again, i ask you all to choose wisely and read those labels before you put into your mouth.

Have fun with Breads and Milks :)

Protein from the SEA

Super Food to fuel up your muscles. Fish is one of the highest quality which contains sufficient amounts of all the essential amino acids required by the body for growth and maintenance of lean muscle tissue. Along with it's natural source of GOOD FATS... yes... FATS ... hahaha.... try not to fry it so you only have the good fats. I love my fish steam.. but living here in the Borneo Island we get a lot of fresh fish.. as long as you know where to buy and how to choose nothing could go wrong...

well, the fats in fish is being listed as MUFA (monounsaturated fatty acids) the fats which helps your to burn fats. well, I think i've explained it earlier in some of my other logs but in summary, MUFA boost up your metabolism so your body becomes a wok to fry those unwanted fats.... so if you are looking to slimdown or just tone up, Fish is the way.. well, not everyday... even i would puke... wait... probably not.. iv been eating the same meals everyday for the past 3 years when i was in KL... hahaha.....

but as always, nothing is every perfect.. these super food can be poisonous as well... im not talking bout the puffer fish... but due to the contamination of mercury in the deep sea... in very minimal level, we are at risk as well if we consume too much of this hidden treasure. but wait, everyone knows that Japanese eats a lot of seafood and a lot of them live till old age... so how come these theories don't work on them? have you ever notice the favorite drink in every japanese restaurant? hahaha.... i pretty much figure that Japanese drink lots of green tea. Iv read somewhere that the substance in Green Tea actually neutralize the poisonous Mercury in fish as we consume them together.. i don't mean cooking the fish in green tea... although, its not a bad idea :P and not dipping your fish in the tea either.. hahaha... have the green wonder around the table each time u are eating fish.. take sips.. trust me... you won't regret lowering the risk of mercury poisoning while adding extra grams of protein to feed your muscles...

GO GREEN!

Dymatize Nutrition Elite Primal - BEEF PROTEIN

That's right folks, 27 grams of pure beef protein with 0% fats and cholesterol. And if your are thinking of consuming the red meat for that amount of protein... get this in people, four ounces of lean roast beef yield about 22 grams of complete protein. And that is barely 1 scoop. Not to mention what it would do to your digestive system. so what more could you ask for except for the taste of course. hahaha... but I don't think i can take it either if they managed to make it taste like .... emm... beef :S but trying to make it taste fruity makes it... well, not the best tasting protein you can find in the market. but as a bodybuilder, its not bout the taste but the quality of the protein. I've had a shot of this product and "WHOA!" is all I can say. not considering the taste, it's actually a very potent protein. straight flow of anabolic component directly into the muscles. I felt my whole body heats up minutes after consuming it. Well, what can I say with just 1 serving but even so, I felt the effect straight on.

Elite PRIMAL is over 375% more concentrated than an average piece of beef. With a massive 27 grams of protein and 3 grams of creatine per serving. You want quality, Beef Protein is in. Even Kai Greene's using Beef Protein by Muscle Meds.

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?

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.

Side Lateral Raise

The Side Lateral Raise is a great workout for the side deltoids which is nevertheless a common word among those who are experienced bodybuilder. Bt as always there are definitely numerous method to deliver this exercise.

I started off with what we call "FULL REP" whereby you lift the weights all the way parallel to your shoulders. Of course, using this method, you can only use a lighter dumbbell. any heavier would cause you to cheat too much into relying on your back and traps. But I never seem to feel that satisfied pump on my side deltoids. There is always a weight transfer, too much on the traps half way through. most of the time, it's around the 45° that i started feeling my traps coming into action. but then I was lucky to stumble upon an article on a newly researched method of pulling off the side lateral raise. Which of course, to many is called a "HALF REP" but not going all the way instead gives u the burning sensation after a full set. And furthermore, I'm a living proof and my clients saw the results in less than a week after using what I taught them.

Starting Motion

Ending Motion

And of course, there are lots of other side laterals in the market. There's the Y Lateral Raise, Square Lateral Raise, The X Lateral Raise.... but I find this one works for me :P Ignore the scary face though... hahaha


Here is how I do it in a Monstrous Rep Sets

Dymatize Elite Whey

Right now Im using Dymatize Elite Whey and I can say, the taste is awesome.. I'm not sure how the rest of the other flavour fare.. but the Rich Chocolate is awesome... the texture is smooth without any particles after shake. It's not thick so it doesn't makes u feel like u are about to puke.

It's on par with the all time favourite ON 100% Gold Standard whey with its 24g Protein in every scoop. lots of BCAA and a good digestive enzyme which helps our body to absorb more and easier...

I would say, it's worth the money since the price is reasonable too :)

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