Hot/Cute Guys Reactivated (images ONLY) + Yahoo's #Fitspo series - TikTok & Twitter are not allowed! (Please read the first post for instructions)

[sphere]

Straits Times, Life Section - Hot Bod (9 March 2022)

 

Jordan See, 25

Fitness trainer

 

 

HEIGHT 1.75m

 

WEIGHT 63kg

 

EXERCISE REGIMEN I have been training in calisthenics for almost nine years. I started with just endurance training (sets and repetitions), using basic exercises such as pull-ups, push-ups, dips and squats.

One of the challenges that I try to push myself with is 100 pull-ups within 10 minutes. Slowly, as I got stronger, I started doing more skill-related calisthenics moves such as planches, as well as front and back levers.

 

DIET I do not have a strict diet. Most days, I have economy rice or chicken rice. I make sure I eat enough fruits and vegetables, and stay hydrated throughout the day. Enjoy the food and the workouts - that is how one stays motivated to keep going.

 

 

 

@jordandseb

 

 

Edited March 9, 2022 by sphere

[sphere]

Straits Times, Sport Section (9 March 2022)

 

 

SEA Games: 146 athletes earn the nod for Hanoi Games on appeal

 

 

Nearly 20 years after Lim Yao Xiang clinched a gold and bronze medal in fin swimming at the 2003 SEA Games in Hanoi, the 39-year-old will be returning to the city to compete in the sport again.

 

On Tuesday (March 8), Lim was among 146 athletes who earned the nod from the Singapore National Olympic Council (SNOC) to compete at the May 12-23 SEA Games in Vietnam.

 

Singapore will now be represented by 476 athletes in 34 sports at the Hanoi Games.

 

The former national water polo player was pleasantly surprised to have made the cut for the biennial competition given that his last competitive fin swimming outing was nearly two decades ago.

 

He was first approached to pick up the sport again by a former Singapore Underwater Federation president in 2019, when it was announced that fin swimming would feature at the Hanoi Games.

 

But it was only two years later that Lim, co-founder of the gym Grityard, dug out this 20-year-old monofins from his storeroom and gave the sport another go.

 

His comeback was challenging as the physical demands of fin swimming took a toll on his body.

 

Lim said: "Due to the nature of the movements (in the sport), I was just aching and every day something was in pain. To be very honest, sometimes I questioned myself and asked what was the point because I was going through a lot of pain and I didn't know where I was going. But I just took it as a learning process."

 

Because of his work schedule, Lim was only able to attend two of the four weekly national training sessions.

 

But he made up for it by doing exercises that would help improve his mobility and power.

 

Lim, who won three SEA Games gold medals with the national water polo team, admitted that he is still getting used to the sport, adding that disruptions to training caused by the pandemic have made things more challenging.

 

He said: "I'm getting used to the pain and challenge in the pool so that's helped a little bit. Through those stretches, some parts of my body feel a lot better. It's still nowhere near what it was, but there have been some improvements."

 

With two medals under his belt, Lim would appear to be a favourite but he played down his title chances in the men's 50m and 100m fin swimming surface events.

 

He said: "The overriding theme was just to do the best (that I can). I've gone past the stage where my expectations would be to win something because that's not realistic any more, especially for something that I've not been doing for such a long time."

 

 

From far left: Jed Ong, Lam Zhi Loong, Eugene Lee and Lim Yao Xiang - Singapore victorious 4x100m surface relay fin swimming team at the 2003 SEA Games in Hanoi. Lim will return to Vietnam for this year's Games in May.

 

 

[sphere]

Straits Times, Life Section - Hot Bod (16 March 2022)

 

Jeffrey Ong, 36

Civil servant

 

 

HEIGHT 1.68m

 

WEIGHT 63kg

 

EXERCISE REGIMEN I work out twice a week at the gym. My regimen constantly evolves and involves a lot of core-strengthening and compound movements. I dedicate one day a week to cardio, either working out at a fitness corner or playing football or some other sports.

My main motivation for striving to be fit is because I meditate for long hours, and being fit helps to stabilise me physically and improves my focus. I also strive to be functional and take part in any activity efficiently.

 

DIET I do not count my macros (the macronutrients, proteins, fats, and carbohydrates). I don't have a favourite food and probably consume only half the amount of protein compared with the athletes featured in this column.

I abstain from processed food and make sure I keep my immune system strong by eating lots of fruit like avocados and berries.

 

 

 

@jeffong25

 

 

 

[sphere]

Straits Times, Life Section - Hot Bod (23 March 2022)

 

Max Tang, 33

Project manager

 

 

HEIGHT 1.75m

 

WEIGHT 76kg

 

EXERCISE REGIMEN On average, I work out five times a week at the gym, where I mainly use free weights and gym equipment, targeting different muscle groups in each session. For cardio, I mostly do stair-climbing on the Stairmaster. I used to play canoe polo competitively and I enjoy other sports such as basketball and skateboarding.

 

DIET Diet wise, I am pretty flexible. Seventy per cent of my diet is mostly meal prep food which consists of basmati rice, boiled spaghetti, air-fried chicken breast and fish fillet, eggs, boiled broccoli and stir-fried sliced beef with eggs. When I am not having my meal-prep food, I eat whatever I want. Supplement wise, my daily intake consists of whey protein, multivitamin and omega-3 fish oil. I avoid food which is high in sodium and sugar, but I do enjoy nice pastries with good coffee.

 

 

 

@imtmx

 

 

 

[sphere]

Straits Times, Life Section - Hot Bod (30 March 2022)

 

Kelvin Seah, 30

Clinical research coordinator

 

 

HEIGHT 1.74m

 

WEIGHT 69kg

 

EXERCISE REGIMEN I used to be underweight. When I was 18, I decided to put in the effort to train. Now, I hit the gym four to five times a week for about 60 to 90 minutes each time. I start with a chest workout on Monday, followed by back, shoulders and arms on subsequent days of the week.

 

DIET I am quite lucky because it is easy for me to lose weight and hard for me to gain weight. I try not to eat sugary food and I have a high-protein diet that includes food like eggs, chicken breast or steak. Sometimes, I reward myself with a cheat meal like instant noodles. I try to drink two litres of water a day.

 

 

[sphere]

Straits Times, Life Section - Hot Bod (6 April 2022)

 

Brian Yeo, 26

Rhythm cycling instructor

 

 

HEIGHT 1.72m

 

WEIGHT 67kg

 

EXERCISE REGIMEN I teach 10 spin classes a week, which is a large chunk of cardio training for me. On top of that, I do strength and resistance training three times a week. There is not a specific body part I focus on as I believe in working my entire body. My main goal is to ensure that my body is operating at a top level and I am able to move well. Functional training for longevity is something I live by.

 

DIET My diet is not limited by caloric counts and strict numbers. I simply try not to eat too much fried or processed food. But, of course, I feel that everything done in moderation is okay. Being a foodie at heart, I enjoy all kinds of locals dishes, such as fried Hokkien mee, roast duck and roast pork belly rice.

 

 

 

@b.isforbrian

 

 

 

[sphere]

Straits Times, Life Section - Hot Bod (13 April 2022)

 

Cornelius Tang, 26

Content specialist

 

 

HEIGHT 1.74m

 

WEIGHT 79kg

 

EXERCISE REGIMEN I squat and deadlift twice a week. I also bench-press with different variations - changing up the grip, tempo and feet position - four times a week at Gymmboxx.

 

DIET I have been bulking recently to take part in a heavier weight class at powerlifting competitions, so I have to eat more calories than my maintenance phase to ensure I hit the desired protein intake. As I have a small appetite, I go for more calorie-dense food that provides more calories for the same amount of food. I also eat at least two servings of fruit and vegetables daily, which can be easily done by ordering a large serving of vegetables at my neighbourhood economy rice store.

 

 

 

@corneliustang

 

 

 

[sphere]

Straits Times, Life Section - Hot Bod (20 April 2022)

 

Derrick Ong, 48

Accredited dietitian and founder of Eat Right Nutrition Consultancy

 

 

HEIGHT 1.67m

 

WEIGHT 65kg

 

EXERCISE REGIMEN I enjoy doing a variety of exercises. I hike, run and swim one to two times a week. I also do weight training at the gym, calisthenics and rock-climbing once a week. Due to a finger injury, I am doing more lower-body cardio exercises at the moment, but I hope to go back to my regular routine once I have fully recovered. Recently, I was a Manhunt Singapore 2021/22 finalist. I joined the competition because I wanted to show men in their 40s that it is possible to look good with a proper diet and exercise.

 

DIET My breakfast is a one-litre power smoothie consisting of two servings of fruit and two servings of raw vegetables (leafy and non-leafy) together with a scoop of unflavoured whey protein powder. Lunch and dinner are usually home-cooked meals of brown rice and a protein such as fish, chicken, seafood, tofu or egg, and vegetables. Before bed, I eat a bowl of Greek yogurt with passionfruit. I rarely eat deep-fried food, but I do indulge in dessert once a week or so. I share it with my friends.

 

 

 

@derrick_the_food_doctor

 

 

 

[sphere]

Sunday Times, Life Section (24 April 2022)

 

Taufik Batisah and other contestants turn into fitness beasts for One FM 91.3 challenge

 

They may not be fitness professionals, but that has not stopped these participants of ONE Challenge - Stronger, a 10-week multi-station fitness challenge organised by radio station One FM 91.3, FROM body beasting their way to eye-popping feats and flex-worthy physiques.

 

 

Taufik Batisah, 40: From underdog to champion

 

Taufik Batisah (centre) at the winner's podium with Mr Muhd Noor Armstrong (right) and Mr Ahmad Fauzi (left).

 

The week before the finals, held at Bedok Stadium on April 16, Taufik barely made it to the top 8 finalist list.

 

 

Last year, former Singapore Idol winner Taufik Batisah was the heaviest he had been in his life.

 

At 1.8m tall and weighing 88kg, he was so focused on selling real estate that he often skipped his meals.

 

He would get home late, tuck into a midnight online order of fast food or indulge in his wife Sheena Akbal's home cooking, then sleep at 3am.

 

Soon, the 40-year-old singer, who is the co-founder of property consultancy SMZDBB, could no longer fit into his suits. He started buying oversized tees and wearing pants with stretchable waists.

 

"Everyone said I looked fine, but I looked like a pear. I wasn't getting exercise in, my blood wasn't flowing well and my sinus problem often came back. I realised something wasn't right and I didn't like feeling lethargic, so I decided to change that," he says.

 

Last November, he started doing high-intensity interval training (HIIT) exercises and set a goal for himself. Stepping into 2022, he would train to take part in fitness competitions.

 

Last weekend, he achieved just that. He emerged the winner of ONE Challenge - Stronger, a 10-week multi-station fitness challenge organised by radio station One FM 91.3 that included nine gruelling zones such as a 40kg over-shoulder ball toss, 100kg tyre flip and 60kg sled push.

 

And he is still in shock about it.

 

 

The week before the finals, held at Bedok Stadium on April 16, he barely made it to the top 8 finalist list, coming in at No. 7 on the leader board.

 

He says: "I'm an absolute newbie, and everybody was so strong and fit. Some contestants were Spartan Race pros and seasoned obstacle course racers.

 

"I was thinking, 'Wow, how am I going to beat these monsters?'

 

"But I was in my zone and playing my own game, instead of comparing my benchmarks with others. You battle yourself, not other people. That's how you get incremental results."

 

Taufik went into ONE Challenge - Stronger in February an underdog, but week after week of qualifying rounds, he proved to everyone he was no fluke or just some celebrity who was "doing it for fun". He shot to No. 1 on the leader board at one point in time.

 

Taufik, who is now 80kg, says with an incredulous laugh: "I think everybody was going, 'What the heck, how is this Taufik Batisah guy topping the chart?', which may have pushed everyone to do better.

 

"Typically, when we are there every Saturday, we tend to support one another on the sidelines even though we are competitors. That's a lovely, generous community to be a part of."

 

The fasting month of Ramadan - which started on April 3 - did cause an unexpected hurdle and his training routine "went a bit haywire".

 

Taufik Batisah shot to No. 1 on the leader board at one point in time.

 

 

Typically, he would hit Ritual Gym East Coast on weekday mornings at 7am for basic HIIT exercises like weighted squats, lunges, pull-ups and push-ups, as well as shoulder and chest presses.

 

He would the do a 3km run, before starting his "real life" at 10am.

 

But that process got downsized to "short, light runs" in his last week of preparation.

 

He says: "I was a little worried that I had let it go in the final stretch. But I told myself that on race day, my mind would already be very strong, that it will remind my body of all the training and conditioning I had done in the past two months.

 

"Fasting was also not an excuse for any shortcomings. Strategically, it shouldn't matter - and it didn't. When you put your mind to it, you'll just figure it out."

 

The morning of the finals, Taufik ate porridge from the mosque, loaded up on water and tried not to overexert himself before the competition.

 

On his surprising metamorphosis from Singapore Idol to Fitness Idol, he says: "Everything I do, I put in 150 per cent, whether it's singing or real estate or fitness. The mind is such a powerful tool.

 

"Honestly, I didn't want to just participate, I wanted to win. It's important to plant that seed to be the best, to strive to be the champion, and then from there, you're got to do the work.

 

"Even if you don't win, at least you know you've pushed yourself, but it's just not your time yet."

 

He adds: "This may just be a small victory for me, but I'm super proud of myself because I exceeded my own expectations.

 

"It's definitely a great motivator. It showed that my strength and endurance have increased, but it doesn't stop there."

 

After Hari Raya Pausa, Taufik is going to focus on building his physique, tweaking his nutrition plan to "get shredded" and get back his six-pack, which he last sported in 2016.

 

"My wife always jokes that I don't have a butt, but now, she says she can see it because it's more defined and 'sized-up'.

 

"Hopefully, my legs can be better too. I have very sad, skinny legs," he says.

 

He has already set his eyes on the next prize - the Spartan Race in Johor in September.

 

He will be training with his family of obstacle course race enthusiasts as well as his 37-year-old wife, who handles operations at his property agency. The couple have no children.

 

Taufik and his wife Sheena Akbal.

 

 

"It's going to be fun and exciting. We're just normal people who go to work and have day jobs. We're not professional athletes or marathon runners, but it's nice to pretend we are," he adds with a chuckle.

 

"It's inspiring to surround yourself with like-minded individuals who drive you to be a better version of yourself."

 

He also cannot stress enough the benefits of self-care, and hopes to use Instagram as a platform to motivate his 343,000 followers.

 

"What's the point of working so hard if you're not going to be healthy?

 

"Exercise is so vital in life and it doesn't mean you have to get a gym membership or a personal trainer or go for spin classes.

 

"Just 'baby-step' it with a simple 15-minute morning or evening walk like I did and that could snowball into something bigger. It's a process that doesn't end."

 

 

[sphere]

Sunday Times, Life Section (24 April 2022)

 

They may not be fitness professionals, but that has not stopped these participants of ONE Challenge - Stronger, a 10-week multi-station fitness challenge organised by radio station One FM 91.3, FROM body beasting their way to eye-popping feats and flex-worthy physiques.

 

Clement Tan, 32: Obese boy, underweight undergrad, healthy nurse

 

Mr Clement Tan's body has been through the wringer - not in the ways one would expect.

 

At 1.76m tall and weighing 68kg, with a body fat percentage of 6 per cent, the 32-year-old registered nurse boasts a physique many would call ideal. But his relationship with food and his body was far from that when he was younger.

 

As an obese kid who was in the Trim And Fit Club all through his primary and secondary school life, his weight peaked at 110kg when he was 15, causing his self-esteem to plummet. He was "always the target" of bullying and mockery.

 

"I often experienced shortness of breath even when walking slowly, and doctors warned me about my near risk of developing hypertension and hyperlipidaemia," he adds.

 

His body then went through a 180-degree "transformation" when he went on a crash diet and became underweight at 55kg in his early 20s.

 

He battled obesity when he was 15 years old.

 

 

He ate only fruit because it helped stave off his cravings for sweets. He ran for 1 1/2 hours daily "just to slim down in the shortest possible amount of time". He then developed anorexia and had a "hateful relationship with food".

 

"I was extremely skinny during my army days, all the way to my university days. But it wasn't healthy either. I felt weak, cold and fragile. I fell sick easily."

 

His journey to health began only after he graduated, when he started working and had the means to pay for a gym membership. "It was mainly to get my health back, and now I feel robust and strong."

 

Clement Tan at his skinniest when he was 20 years old.

 

 

During the training sessions at Fitness First AMK Hub, he pairs a big muscle group with a small one, followed by 20 to 30 minutes of light cardio work.

 

Positive self-talk takes centre stage, helping him to thrive. "My philosophy for working out is this: What you need to conquer has always been yourself."

 

Working in the surgical orthopaedic ward at Khoo Teck Puat Hospital requires Tan, who is single, to provide post-operative care to patients who have undergone surgery.

 

"With my muscles, it certainly makes it easier. And I do help my colleagues, who are mostly women, when it comes to transferring, lifting and carrying heavy patients in and out of bed as well."

 

Daily visits to the gym often seem impossible to fit into his busy schedule and shift work, yet he insists the pay-off - increased work efficiency - is worth the trouble.

 

"A basic tenet at my hospital is to be a health ambassador. As healthcare workers, we need to walk the talk and portray a healthy image to our patients as well," he says.

 

He sticks to a high-protein, moderate-carb and low-fat diet, consisting mainly of eggs, chicken breast, tuna, salmon, brown rice, quinoa, Greek yogurt, mixed vegetables, avocados, bananas and berries.

 

He cooks and prepares his weekly meals in bulk on his days off, allowing him to weigh and portion out his food and keep track of the macros and calories.

 

He drinks two to three litres of water daily, and two cups of black coffee to boost energy and increase metabolism.

 

He avoids deep-fried and processed food as well as sugary treats. Sweet stuff poses the greatest challenge for him as he is a "sucker for anything sweet". To indulge his sweet tooth, he learnt to bake his favourite cakes, cookies and desserts, and gave the goodies away instead of eating them.

 

Next up for Mr Tan? Joining his first pageant.

 

He has been shortlisted as one of the finalists of Mr World Singapore 2022 and hopes to use the platform to inspire more people to keep fit and stay healthy.

 

He says: "Be consistent and disciplined, but also listen to your body and keep things sustainable. Fitness goals and workout routines need to be something you can consistently engage in over a long period of time.

 

"Otherwise, it will be futile if one were to give up along the way. Be patient and give it some time. It will pay off eventually."

 

 

 

 

 

@clemfitbabe

 

 

 

[sphere]

Sunday Times, Life Section (24 April 2022)

 

They may not be fitness professionals, but that has not stopped these participants of ONE Challenge - Stronger, a 10-week multi-station fitness challenge organised by radio station One FM 91.3, FROM body beasting their way to eye-popping feats and flex-worthy physiques.

 

 

Denesh Sundaramoorthy, 26: Aiming to level up each year

 

Thanks to body beasting, every day posts a new challenge and his mental health has improved.

 

 

Being a fitness beast gives Mr Denesh Sundaramoorthy a sense of achievement and purpose in life.

 

Gone are the days when he was content with working, eating, sleeping - rinse and repeat.

 

Thanks to body beasting, every day posts a new challenge and his mental health has improved.

 

The 26-year-old Singapore Customs officer at Changi Airport, who stands at 1.73m tall and weights 75kg, says: "I don't feel lousy about myself or feel I am not good enough, and I don't have negativity. I promised myself not to go into that state again, so this is the path and journey I made myself go on.

 

"Fitness makes me look good and feel good about myself."

 

Even though he was an avid volleyball player during his polytechnic days, his focus was on the court and not off it, which led to him putting on weight due to an improper diet.

 

In 2020, he ballooned from 69kg to 90kg. Around that time, his girlfriend broke up with him.

 

He recalls: "My performance in volleyball deteriorated drastically. I'd never been a player who was benched in any match, but for the first time, it happened, one match after another.

 

"I heard nasty comments such as, 'Denesh isn't the same player as before' or 'Denesh can't play any more'. During a game, I heard an opponent say, 'Don't need to block Denesh, he's no threat now' and 'Denesh has become fat already'.

 

"All that started getting into my head and I started to think negatively. The worst part was letting my team down."

 

Being at his lowest point motivated him to hit the gym with the goal of becoming lean, feeling strong and improving his performance in his favourite sport.

 

Today, his work requires him to pull irregular shifts - two mornings, two nights and two afternoons that are not fixed - and this poses a challenge in planning his gym workouts and mealtimes.

 

When he participated in local pageant Manhunt Singapore 2021, where he eventually placed in the top seven, he increased the frequency of his sessions at Anytime Fitness Hougang Central to twice a day - one before a shift and one after.

 

"It was really tiring, but I managed to do it," he says.

 

He will be preparing for his bodybuilding competition by Fitness International Federation Singapore, slated to take place at year-end.

 

He followed a low-calories diet throughout so that his abs would be visible on stage and for photo shoots.

 

But he is not done yet. Mr Sundaramoorthy, who is single, is levelling up this year.

 

Under the guidance of a coach, he will be preparing for his first bodybuilding competition by Fitness International Federation Singapore, slated to take place at year-end.

 

"Usually, I would want to get leaner and less bulky. But this time, I want to try something new," he says.

 

He is looking to put on 10kg and get his body fat percentage to a single digit. Until August, he will increase his calorie intake - bulking - in order to gain size, mass and muscle. After that, he has given himself around four months to cut down and achieve the best muscle definition possible.

 

He says: "I am currently comfortable with my physique, but you can't grow if you're always comfortable. I am confident it will be an upgrade. Every year, I am going to get a better version of myself."

 

 

[KINKYMALAY]

On 4/24/2022 at 11:00 PM, sphere said:

Sunday Times, Life Section (24 April 2022)

 

They may not be fitness professionals, but that has not stopped these participants of ONE Challenge - Stronger, a 10-week multi-station fitness challenge organised by radio station One FM 91.3, FROM body beasting their way to eye-popping feats and flex-worthy physiques.

 

Clement Tan, 32: Obese boy, underweight undergrad, healthy nurse

 

Mr Clement Tan's body has been through the wringer - not in the ways one would expect.

 

At 1.76m tall and weighing 68kg, with a body fat percentage of 6 per cent, the 32-year-old registered nurse boasts a physique many would call ideal. But his relationship with food and his body was far from that when he was younger.

 

As an obese kid who was in the Trim And Fit Club all through his primary and secondary school life, his weight peaked at 110kg when he was 15, causing his self-esteem to plummet. He was "always the target" of bullying and mockery.

 

"I often experienced shortness of breath even when walking slowly, and doctors warned me about my near risk of developing hypertension and hyperlipidaemia," he adds.

 

His body then went through a 180-degree "transformation" when he went on a crash diet and became underweight at 55kg in his early 20s.

 

He battled obesity when he was 15 years old.

 

 

He ate only fruit because it helped stave off his cravings for sweets. He ran for 1 1/2 hours daily "just to slim down in the shortest possible amount of time". He then developed anorexia and had a "hateful relationship with food".

 

"I was extremely skinny during my army days, all the way to my university days. But it wasn't healthy either. I felt weak, cold and fragile. I fell sick easily."

 

His journey to health began only after he graduated, when he started working and had the means to pay for a gym membership. "It was mainly to get my health back, and now I feel robust and strong."

 

Clement Tan at his skinniest when he was 20 years old.

 

 

During the training sessions at Fitness First AMK Hub, he pairs a big muscle group with a small one, followed by 20 to 30 minutes of light cardio work.

 

Positive self-talk takes centre stage, helping him to thrive. "My philosophy for working out is this: What you need to conquer has always been yourself."

 

Working in the surgical orthopaedic ward at Khoo Teck Puat Hospital requires Tan, who is single, to provide post-operative care to patients who have undergone surgery.

 

"With my muscles, it certainly makes it easier. And I do help my colleagues, who are mostly women, when it comes to transferring, lifting and carrying heavy patients in and out of bed as well."

 

Daily visits to the gym often seem impossible to fit into his busy schedule and shift work, yet he insists the pay-off - increased work efficiency - is worth the trouble.

 

"A basic tenet at my hospital is to be a health ambassador. As healthcare workers, we need to walk the talk and portray a healthy image to our patients as well," he says.

 

He sticks to a high-protein, moderate-carb and low-fat diet, consisting mainly of eggs, chicken breast, tuna, salmon, brown rice, quinoa, Greek yogurt, mixed vegetables, avocados, bananas and berries.

 

He cooks and prepares his weekly meals in bulk on his days off, allowing him to weigh and portion out his food and keep track of the macros and calories.

 

He drinks two to three litres of water daily, and two cups of black coffee to boost energy and increase metabolism.

 

He avoids deep-fried and processed food as well as sugary treats. Sweet stuff poses the greatest challenge for him as he is a "sucker for anything sweet". To indulge his sweet tooth, he learnt to bake his favourite cakes, cookies and desserts, and gave the goodies away instead of eating them.

 

Next up for Mr Tan? Joining his first pageant.

 

He has been shortlisted as one of the finalists of Mr World Singapore 2022 and hopes to use the platform to inspire more people to keep fit and stay healthy.

 

He says: "Be consistent and disciplined, but also listen to your body and keep things sustainable. Fitness goals and workout routines need to be something you can consistently engage in over a long period of time.

 

"Otherwise, it will be futile if one were to give up along the way. Be patient and give it some time. It will pay off eventually."

 

 

 

 

 

@clemfitbabe

 

 

 

gaydar alarms going wild...

[sphere]

Straits Times, Life Section - Hot Bod (27 April 2022)

 

Yogendran Krishnamurthi, 39

Commercial pilot

 

 

HEIGHT 1.76m

 

WEIGHT 68kg

 

EXERCISE REGIMEN I run four times a week, alternating between 5km runs and track interval sessions, with the aim of maintaining a nine-minute timing for 2.4km. I also do callisthenics and gym weight workouts four times a week, targeting different muscle groups each time. Each workout lasts 45 minutes to an hour.

 

DIET I usually have two meals a day - brunch or lunch and dinner. Brunch or lunch usually consists of rice and sides dishes. Dinner is usually just meat and vegetables. I minimise eating junk food, often substituting chips or fries with nuts. Diet is as important as or even more important than exercise. All the ab exercises did not help me towards my aim of getting a six-pack. The results came quite quickly after I avoided some unhealthy food and managed my diet properly.

 

 

 

[sphere]

Straits Times, Life Section - Hot Bod (4 May 2022)

 

Brendon Lim, 26

Full-time student and part-time swimming coach

 

 

HEIGHT 1.74m

 

WEIGHT 67kg

 

EXERCISE REGIMEN I work out four to six times a week, with a mix of sports/cardio and calisthenics/resistance training on alternate days. I like to play sports such as badminton, basketball and swimming.

 

DIET I have a sweet tooth, but I choose to go for low- or no-sugar drinks instead. For my meals, I usually go for a well-balanced diet daily - including more vegetables and fruit - and guilty treats on some days.

 

 

 

@brendoonnyy

 

 

 

[sphere]

Straits Times, Life Section - Hot Bod (11 May 2022)

 

Muhammad Solihin Nordin, 34

Boxing head coach

 

 

HEIGHT 1.74m

 

WEIGHT 67kg

 

EXERCISE REGIMEN My regular training routine includes cardio such as boxing (skipping, heavy bag work, shadow boxing, pad work, sparring, sprinting interval and speed ball), as well as jogging and cycling about two to three times a week. It also includes strength and conditioning exercises about twice a week, such as kettlebell swings, kettle snatch, barbell deadlift, battle ropes, agility ladder, medicine ball slam and dumbbell press. I do strength endurance and explosive movements to improve or maintain my performance. I spend about 60 to 90 minutes a workout and I train about three to five times a week. For me, consistency is key as strength training is included at least twice in my routine. Boxing helps me move well and stay injury-free.

 

DIET I have a balanced diet by eating everything in moderation. I also eat more home-cooked food as it is healthier. That said, my favourite food is Malay traditional dishes such as rendang and lontong. I have cheat days as well. At least once or twice a week, my wife, child and I enjoy a big meal, breakfast at McDonald's or other fast food.

 

 

 

@eenbaba

 

 

 

Edited May 13, 2022 by sphere

[sphere]

Straits Times, Life Section - Hot Bod (18 May 2022)

 

Daniel Webster, 33

Digital content creator

 

 

HEIGHT 1.69m

 

WEIGHT 69kg

 

EXERCISE REGIMEN I usually split my workouts to train my back, chest, shoulders and legs on separate days. I do both compound and isolation exercises and vary my workouts quite often, with different training approaches like drop sets, explosive reps and slow reps. My rep ranges can be anywhere from four to 15. Usually, I work out four days a week. If I am trying to cut down on body fat, I will increase the session to about two hours. If I have more free time in a week, I might work out more.

 

DIET I enjoy almost anything sweet. I am quite a carnivore as well. I really enjoy fried chicken, buffets like mookata, and ramen. If I make one meal a day at home, that is one meal less to worry about while outside. Most days, I make two main meals at home. I believe in discipline, but nothing overly restrictive. I have cheat meals fairly often every week, sometimes once a day.

 

 

 

@danwebster08

 

 

 

 

[sphere]

Straits Times, Life Section - Hot Bod (25 May 2022)

 

Aloysius Tan, 23

Dancer/spin instructor

 

 

HEIGHT 1.69m

 

WEIGHT 61kg

 

EXERCISE REGIMEN My full-time job as a dancer keeps me moving at least five days a week. Dance involves a lot of callisthenics exercises and stretching. I get my cardio fix from teaching spin classes, and longboarding. As dance and spinning are both cardio intensive, I balance that out with weight training at home at least twice a week.

 

DIET I eat about four meals a day and avoid fast food as much as possible. I am not too particular about food as long as it benefits the next activity I am doing. For example, I stay away from a lot of carbs before I teach a class. Every meal should include a protein and vegetables, as well as lots of water.

 

 

 

@loy.tzj

 

 

 

Edited May 25, 2022 by sphere

[sphere]

Straits Times, Life Section - Hot Bod (1 June 2022)

 

Vincent Tee, 40

Container handling specialist

 

 

HEIGHT 1.72m

 

WEIGHT 70kg

 

EXERCISE REGIMEN I was diagnosed with hyperthyroidism in 2016 and was told I had to take medicine for the rest of my life, so I decided to do something about my health and started exercising daily. I do cardio, weight training and functional training for about 1 1/2 hours a session. I rest once a week.

 

DIET My main sources of carbohydrates are wholemeal bread, bananas and home-cooked spaghetti. For protein, I go for skinless chicken breasts or thighs, eggs and soya milk. I have one cheat day every week when I eat whatever I want. I enjoy a cup of coffee before my workouts and make sure to drink a lot of water to stay hydrated.

 

 

 

@vincenttee82

 

 

 

[sphere]

Straits Times, Life Section - Hot Bod (8 June 2022)

 

Leonard Thio, 30

Production engineer

 

 

HEIGHT 1.86m

 

WEIGHT 77kg

 

EXERCISE REGIMEN We work out at the gym daily. I focus on chest workouts, while Lilin focuses on leg workouts. On top of that, we attend a weekly boxing technique class on Saturdays as well as a varying fitness class on Fridays, for example, spin or fitness boot camps. On Sundays, we go fun runs of about 3 to 5km.

 

DIET We do meal preparation every Sunday for the upcoming week. It is difficult to hit our protein goals if we go for hawker fare. Some examples of food we prepare are quinoa, chicken breast and air-fried oyster mushrooms. We use frozen chicken, so Malaysia's chicken export ban will not affect our diet. On weekends, we may have a "cheat" meal, such as fast food, or drink some alcohol. But we still try to maintain a balanced diet. For example, we order bubble tea with zero added sugar.

 

 

@leonuttyyy

 

 

[sphere]

Straits Times, Life Section - Hot Bod (15 June 2022)

 

Absalom Wong, 27

Piano teacher

 

 

HEIGHT 1.75m

 

WEIGHT 80kg

 

EXERCISE REGIMEN I am on a calisthenics programme that focuses on the upper body. For lower-body exercises, I do simple hypertrophy, which aims to build muscle through workouts. It has been only a year and a few months since I started. I also stretch during pockets of free time.

 

DIET I used to do all kinds of dieting programmes, such as keto and intermittent fasting. But they did not work as I did not stick to one. Things changed when I started focusing on calorie tracking as my main dieting method. I make sure to control what I eat in the week, depending on whether I am on a deficit, maintenance or surplus programme. It has been a year since I started this dieting programme and I have lost 10 per cent of my body fat. I do not split good and bad food. I am willing to eat anything delicious so long as it fits my macros.

 

 

@absalomfitness

 

 

[sphere]

Straits Times, Life Section - Hot Bod (22 June 2022)

 

Christopher Lum, 34

Retail and education manager

 

 

HEIGHT 1.70m

 

WEIGHT 63kg

 

EXERCISE REGIMEN I enjoy training at the gym five times a week. Apart from weights training, I do short runs bi-weekly to maintain my stamina and sweat it off after a long day of work. I think fitness has to be something you enjoy doing and it should be part of you and your lifestyle. It should not be draining, a chore or a competition.

 

DIET I don't follow any food or nutrition plan. I eat whatever I want and love. I try to cut down on food which contains sugar. I believe in working hard to enjoy food. Don't compromise anything for your happiness. Just remember to work harder on your fitness. You get the best of both worlds if you enjoy training and, at the same time, not limit the food you love. Always remember you need a balance when it comes to training and diet.

 

 

@mrchristopherlum

 

 

[KINKYMALAY]

On 6/23/2022 at 12:15 AM, sphere said:

Straits Times, Life Section - Hot Bod (22 June 2022)

 

Christopher Lum, 34

Retail and education manager

 

 

HEIGHT 1.70m

 

WEIGHT 63kg

 

EXERCISE REGIMEN I enjoy training at the gym five times a week. Apart from weights training, I do short runs bi-weekly to maintain my stamina and sweat it off after a long day of work. I think fitness has to be something you enjoy doing and it should be part of you and your lifestyle. It should not be draining, a chore or a competition.

 

DIET I don't follow any food or nutrition plan. I eat whatever I want and love. I try to cut down on food which contains sugar. I believe in working hard to enjoy food. Don't compromise anything for your happiness. Just remember to work harder on your fitness. You get the best of both worlds if you enjoy training and, at the same time, not limit the food you love. Always remember you need a balance when it comes to training and diet.

 

 

@mrchristopherlum

 

 

Now we're talking. Definitely hottie baby... yummyyyy

[sphere]

Straits Times, Life Section - Hot Bod (29 June 2022)

 

Kenji Joo, 39

Pastor

 

 

HEIGHT 1.75m

 

WEIGHT 88kg

 

EXERCISE REGIMEN My exercise regimen consists of a 30-minute endurance workout thrice a week. I also do two hours of high-intensity interval training and one hour each of Boot Camp, kickboxing and taekwondo every week.

 

DIET I eat in moderation food such as chicken rice, roti prata, lontong, sushi, and fast food without upsizing the set meals. My favourite fruits are durian, mango and blueberries while my favourite nuts are almonds.

 

 

@kenji_joo

 

 

[sphere]

Straits Times, Life Section - Hot Bod (6 July 2022)

 

Azizul Kamal, 34

Contracts manager

 

 

HEIGHT 1.73m

 

WEIGHT 73kg

 

EXERCISE REGIMEN I hit the gym five times a week as part of my strength and conditioning training plan. My programme is built around the three main lifts - bench press, squats, and deadlifts - and ensures that each muscle group is trained at least twice weekly with moderate- to high-intensity exercises in a circuit format. I supplement these with other cardio-centric workouts, such as rhythmic cycling and rebounding, at least another five times a week. Many of my social activities are exercise-related as well.

 

DIET I focus more on exercise than food, so I do not limit my diet. However, I try to meet a daily protein intake, avoid snacking, drink lots of water, and do not over-order when dining out.

 

 

@zedyouell

 

 

[sphere]

Straits Times, Life Section - Hot Bod (13 July 2022)

 

Harvey Ho, 33

Aesthetic doctor

 

 

HEIGHT 1.78m

 

WEIGHT 72kg

 

EXERCISE REGIMEN My weekly regimen consists of three sessions of weightlifting, one session of yoga and another session of HIIT (high-intensity interval training) or boxing. During weekends, I jog, wakesurf, skateboard or engage in other social sports with family and friends. I look for alternatives to daily activities, such as walking instead of driving, carrying my kids instead of pushing them in a stroller, and meeting clients while standing instead of staying seated.

 

DIET I eat everything in moderation. I balance the days when I eat more meat and carbohydrates with days of a full plant-based diet. I try to eat whole foods and avoid processed or refined foods. I do not count the exact calories, but aim to consume at least 2,400 calories a day to preserve muscle mass.

 

 

@dr.hanburger

 

 

[camboy_xxx1]

On 7/14/2022 at 12:10 AM, sphere said:

Straits Times, Life Section - Hot Bod (13 July 2022)

 

Harvey Ho, 33

Aesthetic doctor

 

 

HEIGHT 1.78m

 

WEIGHT 72kg

 

EXERCISE REGIMEN My weekly regimen consists of three sessions of weightlifting, one session of yoga and another session of HIIT (high-intensity interval training) or boxing. During weekends, I jog, wakesurf, skateboard or engage in other social sports with family and friends. I look for alternatives to daily activities, such as walking instead of driving, carrying my kids instead of pushing them in a stroller, and meeting clients while standing instead of staying seated.

 

DIET I eat everything in moderation. I balance the days when I eat more meat and carbohydrates with days of a full plant-based diet. I try to eat whole foods and avoid processed or refined foods. I do not count the exact calories, but aim to consume at least 2,400 calories a day to preserve muscle mass.

 

 

@dr.hanburger

 

 

hot daddy!

[sphere]

Straits Times, Life Section - Hot Bod (20 July 2022)

 

Sebastian Teo, 28

Gym marketing manager

 

 

HEIGHT 1.8m

 

WEIGHT 75kg

 

EXERCISE REGIMEN The majority of my training revolves around calisthenics (body-weight exercises) with the occasional weight and resistance training. I try to train five times a week: two days of pushing exercises, two days of pulling exercises and a day for legs or cardio. Aside from doing marketing for my company @PushPullGive, I also teach calisthenics, lifting and interval training classes daily.

 

DIET I do not really control my diet too much, aside from eating less oily and sweet foods. The nature of my training and job makes me expend a lot of energy, so I need a large intake of food to sustain my lifestyle. I usually go for chicken rice, economy rice and dry noodles. I also supplement these foods with protein-based sources such as eggs, tofu, soya milk, peanut butter and protein cereal.

 

 

@jordandseb

 

 

[sphere]

Straits Times, Life Section - Hot Bod (27 July 2022)

 

Brian Teo, 22

Entrepreneur

 

 

HEIGHT 1.79m

 

WEIGHT 69kg

 

EXERCISE REGIMEN I hit the gym four to five times a week, focusing on different muscle groups each day. For cardiovascular health, I swim and do paddle sports such as canoeing. Occasionally, I play basketball with friends.

 

DIET I do not have a strict diet unless I am preparing for a competition. I avoid sugary and carbonated beverages, and seldom eat oily food. Instead, I drink lots of water and try to eat plenty of vegetables.

 

 

@bteo_zz

 

 

[KINKYMALAY]

On 7/27/2022 at 7:10 AM, sphere said:

Straits Times, Life Section - Hot Bod (27 July 2022)

 

Brian Teo, 22

Entrepreneur

 

 

HEIGHT 1.79m

 

WEIGHT 69kg

 

EXERCISE REGIMEN I hit the gym four to five times a week, focusing on different muscle groups each day. For cardiovascular health, I swim and do paddle sports such as canoeing. Occasionally, I play basketball with friends.

 

DIET I do not have a strict diet unless I am preparing for a competition. I avoid sugary and carbonated beverages, and seldom eat oily food. Instead, I drink lots of water and try to eat plenty of vegetables.

 

 

@bteo_zz

 

 

Nice. totally mine.. i mean my type.

[sphere]

Straits Times, Life Section - Hot Bod (3 August 2022)

 

Raveen Mannar, 38

Financial services

 

 

HEIGHT 1.65m

 

WEIGHT 64kg

 

EXERCISE REGIMEN I exercise five to six times a week for 60 to 90 minutes each session, and I do weight-based strength training. At the gym, I do squats, benchpresses, dead lifts, core-training and pull-ups. With each session, I always try to achieve more repetitions and weight. I walk my dogs and try to clock 10,000 steps a day. I play seven-a-side football once a week. I exercise to keep fit because I love to play football.

 

DIET For the most part of the day, I watch my calorie intake carefully, breaking it down into proteins, carbohydrates and fats. I have oatmeal, banana, fruit and protein powder for breakfast; and white fish, canned tuna, chicken breast or minced turkey with rice or bread for my next two meals. I eat lots of fruit and vegetables.

For dinner, I eat whatever my mother cooks. When I am with family or friends, I do not watch my diet and just enjoy the food and company. I do not take drinks with sugar, but reward myself with a Coke once a week.

 

 

[Nip play sg]

On 7/30/2014 at 12:20 AM, sphere said:

No 80:

 

 

Gosh I miss pounding Nicholas!!!

[KINKYMALAY]

On 8/7/2022 at 6:31 AM, Nip play sg said:

Gosh I miss pounding Nicholas!!!

Tell us more. Lols

[sphere]

Straits Times, Life Section - Hot Bod (10 August 2022)

 

Joshua Hee, 24

Student

 

 

HEIGHT 1.74m

 

WEIGHT 71kg

 

EXERCISE REGIMEN I work out every other day for about one-and-a-half hours each time. The only cardio I do is walking dogs at an animal shelter on weekends. Sports-wise, I have been playing ultimate frisbee since my secondary school days. I also joined a dragonboat team for a little under a year, but am now focusing on purely bodybuilding training.

 

DIET I am not too strict with my diet, but I ensure that each meal has a good balance of meat and vegetables. Carbs are also extremely important to feed the muscle, hence I do not skip them. I take some basic supplements such as multi-vitamins and fish oil tablets. The most important thing is hydration. I carry a bottle of water with me all the time and drink at least 2 litres a day. I do not actively avoid fast food, but if I am working up to a photo shoot, I will eat less fatty foods, such as pork belly, and avoid food with a heavy sauce like mala or extremely sugary smoothies or shakes.

 

 

@joshuaheejd (also here)

 

 

[sphere]

Sunday Times, Sports Section (7 August 2022)

 

 

 

 

@maximillian_ang

 

 

 

[sphere]

Straits Times, Life Section - Hot Bod (17 August 2022)

 

Zurich Sia, 23

Student

 

 

HEIGHT 1.76m

 

WEIGHT 77kg

 

EXERCISE REGIMEN My exercise routine is largely made up of weightlifting. I go to the gym four times a week with each session lasting 1 1/2 hours. I ensure that I include compound exercises such as bench presses and squats in every session as I believe they are essential for building both strength and size.

Occasionally, I do some calisthenics to add variety. For my cardiovascular health, I run once a week. I recently started going for boxing classes.

 

DIET I take a flexible approach as I believe a good diet is a sustainable one.

I eat home-cooked food, but also dine out quite often. I eat my favourite food such as cakes and pies, but in moderation.

When I eat out, I usually order dishes higher in protein or supplement it if needed.

I drink at least 3 litres of water throughout the day. The only time I strictly track my diet is when I am preparing for physique competitions. Then, I will cook my own food.

 

 

@zurichsia

 

 

[sphere]

Straits Times, Life Section - Hot Bod (24 August 2022)

 

Tan Chi Yang, 36

Director Of A2 Movements

 

 

HEIGHT 1.65m

 

WEIGHT 55kg

 

EXERCISE REGIMEN I was exposed to a variety of sports as a teenager, from canoeing and rock climbing to fencing and parkour.

I have been doing mainly parkour for the past few years. It is a lifestyle for me and it is something I do every day. I also spend two to three times a week on light parkour training. Each session lasts between 1.5 and two hours. I started practising flips from 2010 to keep up with trends in the world of parkour.

 

DIET I have one to two meals a day, usually hawker food like prata, chicken rice and bak chor mee. I like soups and have them at least twice a week. I munch on fruit and vegetables throughout the day.

 

 

@c_qiying86

 

 

[sphere]

Straits Times, Life Section - Hot Bod (31 August 2022)

 

Kenny Khoo, 37

Banking professional

 

 

HEIGHT 1.78m

 

WEIGHT 65kg

 

EXERCISE REGIMEN I usually hit the gym two to three times a week. Each hourly session comprises an average of six exercises targeted to work the core muscle groups, and I alternate between upper- and lower-body exercises each session.

I find physical training more effective for my fitness journey as it helps build strength and increase muscle mass while cutting down on excess fat.

 

DIET I have a sweet tooth - caramel, butterscotch, ice cream and desserts are my go-to food and flavours when I am stressed or feeling down.

I also enjoy checking out new restaurants and cafes. So, I try to balance my diet with one healthier meal a day, comprising a protein or grain bowl.

Breakfast is usually my favourite local kaya toast set with soft-boiled eggs and coffee.

I believe discipline is key. If you stick to your regimen diligently, you can enjoy your meals yet stay fit and heathy.

 

 

@mr_khookiemonster

 

 

[sphere]

Straits Times, Life Section - Hot Bod (7 September 2022)

 

Benjamin Tan, 29

Head of marketing of fitness company The District Training

 

 

HEIGHT 1.77m

 

WEIGHT 71kg

 

EXERCISE REGIMEN Rock climbing and calisthenics have kept me active for the past 10 years. I boulder two to four times a week and do calisthenics two to three times a week.

 

DIET I love oats and anything with noodles, and I eat three to five times a day. I refrain from taking higher-calorie food such as sweet beverages, potato chips, chocolate, peanut butter and granola, but I do indulge myself on occasion with ice cream.

Protein-wise, I love egg whites, chicken meat, soya-based products such as tempeh, and salmon.

 

 

@tan_yongwei

 

 

Edited September 14, 2022 by sphere

[sphere]

Straits Times, Life Section - Hot Bod (14 September 2022)

 

Jason Mah, 43

Principal IT engineer

 

 

HEIGHT 1.72m

 

WEIGHT 71kg

 

EXERCISE REGIMEN I wake up at 5am and hit the gym before work. I train six days a week for two hours each time and do exercises such as chest presses, pull-ups, weighted squats and bicep curls. I also jog along a park connector twice a week after work.

 

DIET I am on a high-protein and low-carb diet. I take proteins such as chicken breast, beef and eggs, as well as protein shakes for a supplement. For carbs, I take oatmeal. I also eat a lot of fruit and vegetables, and drink lots of water. Sunday is my cheat day to indulge in treats such as spicy Sichuan dishes and fast food.

 

 

@haxonx79

 

 

Edited September 15, 2022 by sphere

[sphere]

Straits Times, Life Section - Hot Bod (21 September 2022)

 

Peter Wong, 36

Software engineer

 

 

HEIGHT 1.75m

 

WEIGHT 68kg

 

EXERCISE REGIMEN I used to train in aerial arts and other circus disciplines like hand balancing and partner acrobatics, but do so only occasionally now. These days, I do contemporary dance once a week. I believe in simply finding activities you enjoy, rather than traditional concepts of exercise, weekly routines or training specific body parts.

 

DIET I usually eat twice daily and do a loose intermittent fast in the day. I eat whatever I want, but I aim for more protein and fewer carbohydrates. I have a sweet tooth, but try to avoid sugar in excess.

 

 

@petercannothandstand

 

 

[sphere]

Straits Times, Life Section - Hot Bod (28 September 2022)

 

Joel Chua, 26

Naval officer

 

 

HEIGHT 1.84m

 

WEIGHT 83kg

 

EXERCISE REGIMEN I go to the gym three to four days a week, but I try to listen to my body. If my body feels good, I do a higher intensity session or more exercises and sets. Occasionally, I add a plyometrics session to increase muscle strength. Aside from the gym, I try to go for Brazilian jiu-jitsu training four days a week too.

 

DIET When I have to cut weight for Brazilian jiu-jitsu competitions, I do a high-protein, low-carb diet. I eat a lot of chicken breast and thigh meat, and fruit like apples, oranges and pears. On days when I am super strict with my diet, I do not snack at all. If I am not competing, I just make sure I hit my protein macros daily.

 

 

@doggyisfit

 

 

[KINKYMALAY]

On 9/28/2022 at 9:00 AM, sphere said:

Straits Times, Life Section - Hot Bod (28 September 2022)

 

Joel Chua, 26

Naval officer

 

 

HEIGHT 1.84m

 

WEIGHT 83kg

 

EXERCISE REGIMEN I go to the gym three to four days a week, but I try to listen to my body. If my body feels good, I do a higher intensity session or more exercises and sets. Occasionally, I add a plyometrics session to increase muscle strength. Aside from the gym, I try to go for Brazilian jiu-jitsu training four days a week too.

 

DIET When I have to cut weight for Brazilian jiu-jitsu competitions, I do a high-protein, low-carb diet. I eat a lot of chicken breast and thigh meat, and fruit like apples, oranges and pears. On days when I am super strict with my diet, I do not snack at all. If I am not competing, I just make sure I hit my protein macros daily.

 

 

@doggyisfit

 

 

wow what an IG handle. Doggy.

[sphere]

Straits Times, Life Section - Hot Bod (5 October 2022)

 

Tan Yiren, 28

Entrepreneur

 

 

HEIGHT 1.65m

 

WEIGHT 67kg

 

EXERCISE REGIMEN I do CrossFit, which comprises constantly varied functional movements performed at high intensity. Every training session consists of one to two strength exercises, such as muscle-ups, followed by one to two conditioning exercises, movements like burpees or handstand walks. I train six days a week for about two to three hours each time. One of the days is an active recovery day, on which I would go for a run or swim.

 

DIET I do not really watch my diet, I just make sure I get enough carbohydrates and protein. My favourite food is Ya Kun's kaya and butter toast set, and I avoid too much fried or fast food. I eat so I can fuel my training.

 

 

@yirentan

 

 

[sphere]

Straits Times, Life Section - Hot Bod (12 October 2022)

 

Nicholas Joel Leong, 28

Fitness model

 

 

HEIGHT 1.8m

 

WEIGHT 75kg

 

EXERCISE REGIMEN I hybrid-train with a mix of callisthenics and conventional weightlifting. My workouts are focused on weighted callisthenics such as weighted muscle-ups, pull-ups and dips. My main goal is strength.

I spend two to four hours training every day and do cardio three to four times a week, burning an average of 4,000 calories a day.

Volume is key to building strength. Do not just train in a certain way if you want to be athletic and agile. Stay versatile and try different styles of training.

 

DIET I believe in staying fit and healthy even when I am old. My meals revolve around protein. When I eat out, I aim for healthier options.

People should not have the term "cheat days" as they would then feel guilty for eating that one "cheat" meal. Life is short. In the end, calories are just calories. There is no such thing as food that makes you fat if you exercise discipline. As long as the food fits your level of macronutrients - protein, carbohydrates and fat - eat what you enjoy and move on with life.

 

 

@njltheawesome (also posted here)

 

 

[sphere]

Straits Times, Life Section - Hot Bod (19 October 2022)

 

Geoffrey Yeoh, 29

Self-employed

 

 

HEIGHT 1.78m

 

WEIGHT 76kg

 

EXERCISE REGIMEN I do CrossFit at The Kampung Gym five days a week, coupled with some short-distance runs. On rest days, I do some active recovery or take a break. I enjoy putting myself through cross-training regimens, as I think that fitness should be functional and/or multidimensional.

 

DIET As someone who is active throughout the day, I have to ensure I am fuelling myself sufficiently with a balanced diet. Rather than restricting myself to specific food groups, I prefer to approach food with the mentality of eating in moderation.

 

 

@heyyogeo

 

 

[sphere]

Straits Times, Life Section - Hot Bod (26 October 2022)

 

Paul Pan, 24

Photographer/videographer

 

 

HEIGHT 1.83m

 

WEIGHT 74kg

 

EXERCISE REGIMEN I teach four to six spin classes a week and go to the gym two to three times a week for strength training. I make sure I get enough rest, as recovery is just as important as working out. I also go for yoga classes to stay flexible and nimble.

 

DIET I make sure there is a balance of carbs, protein and vegetables in my meals. I tend to eat more carbs to fuel my active lifestyle. I do not restrict myself from eating desserts or fried food, as I believe that anything consumed in moderation is acceptable.

 

 

@paulpan.ly

 

 

[sphere]

Straits Times, Life Section - Hot Bod (2 November 2022)

 

Sam Raja, 26

Shipping executive

 

 

HEIGHT 1.75m

 

WEIGHT 63kg

 

EXERCISE REGIMEN I hit the gym three times a week, focusing on push, pull and leg routines - one day for each. I do not do cardio besides treadmill walking because I lose weight very easily. Other than that, I hike occasionally.

 

DIET I usually try to cook my meals. My go-to meal is white rice and chicken breast with a lower-calorie sauce and cabbage. Otherwise, I just eat chicken rice at my workplace or yong tau foo. I do not count macros, I just make sure I eat somewhat clean. I do not do specific cheat days, but if I crave something savoury like fast food, I go ahead and eat it. After that, I make sure I work it off. It is very hard for me to put on weight, so if I am trying to bulk, I will eat six meals a day.

 

 

@_sam.raja_

 

 

[Ggzx08]

On 8/10/2022 at 11:20 AM, sphere said:

Straits Times, Life Section - Hot Bod (10 August 2022)

 

Joshua Hee, 24

Student

 

 

HEIGHT 1.74m

 

WEIGHT 71kg

 

EXERCISE REGIMEN I work out every other day for about one-and-a-half hours each time. The only cardio I do is walking dogs at an animal shelter on weekends. Sports-wise, I have been playing ultimate frisbee since my secondary school days. I also joined a dragonboat team for a little under a year, but am now focusing on purely bodybuilding training.

 

DIET I am not too strict with my diet, but I ensure that each meal has a good balance of meat and vegetables. Carbs are also extremely important to feed the muscle, hence I do not skip them. I take some basic supplements such as multi-vitamins and fish oil tablets. The most important thing is hydration. I carry a bottle of water with me all the time and drink at least 2 litres a day. I do not actively avoid fast food, but if I am working up to a photo shoot, I will eat less fatty foods, such as pork belly, and avoid food with a heavy sauce like mala or extremely sugary smoothies or shakes.

 

 

@joshuaheejd (also here)

 

 

 

He's cute! 🥰 Deserved winner for Mr World Singapore 2022. 

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55 minutes ago, Ggzx08 said:

 

He's cute! 🥰 Deserved winner for Mr World Singapore 2022. 

Oh yes, totally agree with you - he's quite "yummy" looking indeed, haha.

 

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Straits Times, Life Section - Hot Bod (9 November 2022)

 

Sean Ng, 49

Civil Servant

 

 

HEIGHT 1.79m

 

WEIGHT 69kg

 

EXERCISE REGIMEN I used to run 10km at least three times a week, but since I sprained my ankle months ago, I have been trying to find alternative exercises. I started going to the gym recently and have been hitting it for an hour four times a week. It has been a month and I hope to be as lean as before in another month or so. I am targeting my arms and core and hope to slowly do a bit of cardio soon.

 

DIET I have always had a preference for lean meat. I limited my carbohydrate intake a few years ago and prefer clean protein like eggs, fish and chicken. I have never fancied fried food or fast food and I eat lots of greens and fruit. My only weaknesses are chocolate and ice cream.