How To Build Muscle With $100 Per Month?

31 May

A few days ago, a young student (probably 18) who isn’t earning any income and works out at the same gym as me asked me, “Hey man, I can only spare $100 each month from my allowances to buy protein and supplements. What should I get?”

So this is my advice to every young chap who is a beginner and has only about S$100 (or RM250/US$80) each month to spend on building muscle. This is of course, assuming that you already have at least 3 good meals per day and this is simply an addition. Lastly, this is not OPTIMAL but if will build you the most muscle (with good training and recovery) for that amount of money.

You should spend that S$100 on… Read more

6 Weeks Out From Mr Kuala Lumpur 2012!

09 May

So, 40 days left to the day I have shitloads of burgers, pasta and as much ice cream as I want go up against the best bodybuilders in Kuala Lumpur. Question is, am I on track to placing well against them?

Well, my progress during the eighth week out was slowed down by too many outings with friends but since seven weeks out, dieting and training is full speed ahead! I’ve never felt so motivated to train before. Now, most of my workouts are early in the day because as soon as I wake up, I’m just raring to hit the gym and lift some heavy ass weights!

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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

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Preventing Burnout and Muscle Damage in Bodybuilders

26 Mar

Preventing Burnout and Muscle Damage in Bodybuilders

As a nutrition coach, it always amazes me how much time athletes and bodybuilders focus on working out, performance, and performance-based nutrition yet often ignore the science of nutrition and muscle damage or muscle repair.

Every bodybuilder knows that the basic process of building stronger muscles involves breaking down muscle fibers so that they can rebuild and regrow even bigger and stronger. Yet when you look at 99% of bodybuilding supplements or nutrition tips for athletes, it’s almost always about performance.

I’m sure you’ve seen all the flashy ads about saying things like, “Take this creatine and GET RIPPED!” or “Drink this protein shake and watch your muscles BULGE!” and many of you have probably even looked into things like anabolic steroids or other performance-enhancing drugs. THIS IS NOT HOW YOU BUILD A STRONG BODY LONG-TERM!

The very process of muscle growth should give you a hint about the role of nutrition in increasing muscle strength and performance. Think about it – your body literally has to tear muscle fibers in order to make them grow. Thus, the entire process of muscle growth is actually a process of muscle repair! It’s not really growth at all (in the sense of normal growth, such as when a child grows from 4’10 to 5’1).

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Healthy Eats: How to Make Quesadillas

20 Mar

Yo, for those who are on a diet, here’s a suggestion on how to make quesadillas. Now, for those of you who have no idea what a quesidilla is, its a Mexican dish which resembles our typical Asian spring roll except it uses flour tortilla and is pan-fried. For this recipe, use low fat cheese, wholewheat/wholemeal tortillas & fresh vegetables. If you like meat in the quesadilla, just use lean meat cooked with some Mexican spices. Enjoy!

How to Make Quesadillas

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My Mr Malaysia 2011 Pre-Contest Diet

16 Mar

Mr Malaysia 2011

Hi guys, I’m Amir, Junior Mr Malaysia 2011 first runner-up. I’m currently working as a full-time American Council on Exercise certified fitness personal trainer.

My main objective is to help and guide people to reach their personal fitness goals, aside from bodybuilding. I love to train people, help them to lose weight and guide them towards a healthy lifestyle. Wee Kiat has invited me to be a co-blogger on Fabodylous and I have decided to write on my diet which got me into the condition you see in the photo above.

Here is an idea of how my diet looks like. Do note that I usually change my diet every week to prevent myself from getting into a plateau. I consume anywhere between 1600 to 1900 calories during my pre-contest dieting. If you’re in Malaysia and looking for a personal trainer for your weight loss or muscle building goals, feel free to email me at

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How To Look Younger: Tips For Aging Gracefully

03 Mar

How to Look Younger

Hi. My name is Ursula Pong and I was recently invited to join the team of bloggers at Fabodylous started by Lai Wee Kiat.

I am a High School Physical Education and Health teacher specializing in fitness and have been involved in the fitness industry for twenty plus years. I will be blogging primarily about fitness/health issues amongst the baby boomer population and create a platform for those interested in finding out information on how to age gracefully and how to move efficiently. This can be helpful for the younger generation too as you can share this information with your parents or relatives who are baby boomers and use this information to invest in your body and brain before you move in to your 40’s and 50’s. If you’re wondering why I am targeting the boomer population, it is because I am one myself as I turn 53 years old this year. I am still very active in the fitness scene having just competed in a couple of figure competitions in the last two years as well as going in to the boxing ring as an almost 50 year old. I also plan on competing in another figure competition this year. I am very passionate about inspiring fitness and changing lives through education regardless of age.
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