8 Weeks Out From Mr Kuala Lumpur 2012!

21 Apr

Hey guys, sorry for not posting much lately. NUS (National University of Singapore) just had its bi-annual Hell Week and I had to do my best to come out alive. Anyway, school is over for me and Mr Kuala Lumpur 2012 is just 8 weeks out and I’m really excited about it! It’s been two years since I’ve last stepped on a bodybuilding stage and I really miss the feeling!

Mr Kuala Lumpur 2012

Mr Kuala Lumpur 2012 Information

Date: 17th June 2012

Time: Registration: 10am Showtime: 12pm

Venue: Wisma OCM, Kuala Lumpur

Diet and Training

Right now I am 76kg (167lbs) after a short and successful clean bulking program. Thus, in the photos you see here, I’m actually 5kg bigger than before, with little fat gained. And yes, my skin looks bad, but it’s because I’ve been sleeping really late lately. That will change. Anyway, why bulk when I’m so close to a contest? Well, one mistake I’ve regretted during my previous bulking routines is that I don’t watch exactly what I eat. I still estimate (instead of measure) portions and I eat out often. I had the mentality of “since I’m bulking, I can eat whatever I want, in huge portions”. This time, it was really a clean and detailed diet and I ate out only during social occasions (which is just no more than twice a week). In addition to that, since I was already lean at twelve weeks out of the contest, I thought, “Why not put on some size and go in the contest big and ripped?”.

Mr Kuala Lumpur 2012 Info

Mr KL 2012

Mr Kuala Lumpur 2012 Date

So now bulking is over. I have 58 days left as of now to get in the best shape of my life to place well in my category and most of all, beat my 2010 condition by a mile (it’d suck if I just improved by just a little in two years). And this year, the competition will be tougher cause I won’t be in the juniors anymore. It’s time to duke it out with the big boys in the open category! So there’s no more time to play around. No eating out, no staying up late, no partying, no eating out. It’s dieting and training full speed ahead!

My goal for this contest is to come in at 71-75kg and leaner than I was in 2010 (where I came into the contest weighing 67kg at around 5% bodyfat) and get into the top three in my category. Plus, I want to improve some body parts specifically, such as my weak points, chest and arms. And lastly, no diarrhea on the morning of the contest this time. -_-“

So here’s my diet and training plan for Mr Kuala Lumpur 2012.

Mr Kuala Lumpur 2012 Pre-Contest Diet

Mr Kuala Lumpur 2012 Diet

For now, my calorie intake is still pretty high for cutting. I’m not going to repeat the mistake I made in 2010, which was to cut calories too much and too fast (I ate as little as 1 700kcal per day in preparation for Mr KL 2010). As the contest approaches, I’m probably going as low as 2000-2100 but that’s it.

Mr Kuala Lumpur 2012 Pre-Contest Training

Day 1 – Back, Biceps, 30 minutes slow cardio

Day 2 – Chest – 40 minutes slow cardio

Day 3 – Legs, Abs

Day 4 – rest

Day 5 – Chest, Triceps

Day 6 – Shoulders, Abs, 30 minutes slow cardio

Day 7 – 30 minutes HIIT

I keep my rep range between 8-12 reps. On squats and deadlifts, if I feel like it, I might go as low as six.

Day 1

Reverse Grip Barbell Rows – 1 Warm-Up, 4 sets (last set is drop set)

Deadlifts – 1 Warm-Up, 4 sets

Superset: Chin Ups, Lat Pulldowns – 3 sets

Seated Cable Rows – 3 sets (last set is drop set)

EZ Bar Curls – 3 sets

Concentration Curls – 3 sets (forced reps)

Hammer Curls – 3 sets (last set is drop set)

Day 2

Incline Bench Press – 1 Warm-Up, 4 sets (last set is drop set)

Lying Machine Bench Press – 4 sets (last set is drop set)

Weighted Parallel Dips – 3 (all sets are drop sets)

FST-7: Dumbbell Flys

Day 3

Squats – 1 Warm-Up, 4 sets

Leg Extensions – 4 sets (last set is drop set)

Hack Squats – 3 sets (last set is drop set)

Superset: Straight-legged Deadlifts, Lying Leg Curls – 4 sets

Lunges – 3 sets

Decline Crunches – 3 sets

Leg Raise on Decline Bench – 3 sets

Machine Crunches – 3 sets

Day 5

Superset: Bench Press, Push Ups – 1 Warm-Up, 4 sets

Superset: Decline Flys, Decline Dumbbell Press – 4 sets

Seated Machine Bench Press – 4 sets (last set is drop set)

Rope Pressdowns – 3 sets (last set is drop set)

Machine Triceps Extensions – 3 sets

One-Arm Dumbbell Triceps Extensions – 3 sets (forced reps)

Day 6

Superset: Machine Shoulder Press, Dumbbell Side Laterals – 1 Warm-Up, 4 sets

Wide Grip Upright Rows – 1 Warm-Up, 3 sets

Seated Arnold Press – 3 sets (last set is drop set)

Bent-Over Dumbbell Laterals – 3 sets

Cable Crunches – 3 sets

Seated Tucks – 3 sets

Bicycle – 3 sets

I will really appreciate any constructive feedback on my diet or training. I’m not gonna be an ass and just do what I do cause I don’t listen to advice. Victory over ego. And if you have any questions about why I do certain things in a certain way, post them on my Facebook fan page!

From now onward, I will update Fabodylous with my progress every fortnight. Like my fan page to stay updated!

And if any of you guys do attend the event too, do introduce yourself and say hi. 🙂 I have gotten a few of those during my last contest, it’s really encouraging and yes, I would love to get to know my readers.

Train hard!

8 thoughts on “8 Weeks Out From Mr Kuala Lumpur 2012!

  1. WK,
    Good luck to you.
    Out of curiosity:
    – How do you cook the chicken breast? Just broil? 200g translate to how many chicken breast (chicken breast from pasar usually goes by per rather than weight)?
    – What speed is your slow cardio, and what heart rate range do you keep yourself at?
    – I noticed thats no milk for your oatmeal, do you eat it raw?
    – Any reason why don’t you take a scoop of Whey during breakfast to spike up your metabolism?
    – Does taking Jack3d at 6pm affect your sleep, as it has high caffein contents? It does affect mine.

    Thanks in advance

    1. Hi Boon,

      Thanks for the wish.

      I fry them in olive oil. Chicken breasts size varies across markets, so you better just get a scale. It’s cheap, don’t worry.

      I keep my heart rate at 120-140 bpm.

      I mix my oatmeal with hot water.

      How does whey spike my metabolism????

      Yes, taking Jack3d that late will affect your sleep. So don’t do it.

      Regards,
      Wee Kiat

  2. Looking in great shape. Keep on training and dieting hard, I’m sure it will pay off! All the best for your coming contest.

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