February Progress & the finale weigh in and result

9 months had passed since the day I made up my mind to get in shape and have a better body. 9 months was long, but yet short at the same time. Nonetheless it's been a really fulfilling journey, one where I get to know myself better, one where I test my determination once again at a ripe age of 32. I guess you can say I am relieved that this is over and yet at the same time looking forward to build on my success now. I still believed that there is more inside of me that I had not given yet. When I see through the pictures that I had took, a tear almost dropped from my eye. Alright I think I am really at a loss of words now and emotions running high now; let's just say no more and look at the pictures.

Finally! The final product of my 9 months of hardwork. Still lot's to be improved though.

All 10 photos put into a collage just like the way my idol did it.

My idol. Though I still do not know who he is, but his photos are truely my inspiration.

Our collages put together to compare. I think I did a great job imitating his poses right?

Our final poses side by side. Got the same "seh" right? lol. Hopefully my body can pass like his.

Alright, let's recap how the fatty me looked like 9 months ago (almost vomitted. haha)

Side by side look at myself before and after. I lost 17lbs.

Yup I guess this is it, the end of the story. Looking at this final before, after picture really brought tears to my eyes. I had never look so good since like 10 years ago. On a side note, I completely forgot to talk about my result for the final month. In the last month I actually managed to gain about 6 kg. A round of applause to myself. I set out to gain about 5 kg and I did it. Out of this 6 kg, about 4 kg are pure muscle mass as calculated by my weighing scale. 

Alright, this is actually not the end, but the start of a new journey for myself. Now is the time to build on it and achieve even better results. I will continue to post some of my pictures and stories here along the way. Do look out for them if you are interested. I love myself. Huat ah~!~! 

January Progress

January had passes and I now weigh 74.3kg. Yes it was only less than 1 kg of gain from last month. Probably I was so used to eating less that I do not have the appetite to eat more, but I shall not give up and continue to work hard. At the beginning of my weight loss phase was also slow. Gaining weight was indeed as hard as losing weight; you need the mental discipline to force yourself to eat over your daily caloric expenditure.

I started going to the gym again, at least once a week for now as this period I am super busy with NTU IHCC with Vikings. I am afraid that I will gain but too much fats once I start bulking hence I also continued to run a little. I started to eat more, but cleanly. For a chicken skin lover, having to remove the skin when I eat chicken chop was really painful. I ate alot of clean breast meat this whole month.

Don't really like this angle, but that's the angle my idol used so gotta follow

8 months done, let's go for the final month now.

Definitely a big difference coming such a long way

To help me achieve my goals of bulking up now, putting on more lean muscles, I did some research and read about how people gain weight. I searched on how to gain 10kg of muscles in 2 months, as I believed that if I can lose over 10 kg in 2 months, I for sure am able to gain more than 10 kg in 2 months too. The research I done recommended me to take in 500 calories more than my daily requirement in order to gain mass. Of course this has to come with hard gymming too.

As said earlier, I still run because I am afraid of gaining too much fats while bulking, but in the end I only gain less than 1 kg. Therefore for the next month, I am going to cut down on all cardio and just focus purely on strength training. I will also just eat whatever I want now (excuse for not removing my chicken skin). I guess eating too clean is really very hard to put in the sufficient calories into your body without feeling like exploding. I am now also starting to take protein shake and creatine to help boost my training and muscle recovery. Hopefully with all these, I will be able to gain at least 5 kg in the next month. I will also continue my regular sun tanning as it really helps with my skin tone.

December Progress

Each month I am seeing progress for my body. December is again a month of celebration, which makes it hard for me to maintain my diet plan, but I still managed to pull through. Currently I weigh 73.9kg, close to another kg lost since 1st December.

For December I basically stuck to the same routine of dieting, and increase my intensity of body weight workouts such as push ups and sit ups. More definition in my muscles can be seen compared to 1 month ago. I also did regular tanning every Sunday which helps improve on my looks.

Darker skin to compliment

7 months had passed since 1st June.

Felt really happy looking at my improvements over the months

For January, I will start off the New Year by going to the gym more, on a more consistent basis. Time to also start gaining some mass back. I will still need those mass, muscles and strength for stunting. Looking to increase a kg or 2 by February.

November Progress

It's been 6 months now. Last month I said I was in the best shape of my life, and this month again I improved on that. Let's hope I create new "best shape" every single month and keep improving on my body. I had my photo shoot last month and was very happy with the pictures I took. My first goal of looking slimmer for my photoshoot had been achieved.

My weight is now about 74kg plus, close to 75kg. I have to admit that in the month of November right after my photoshoot, I had been giving myself some slack. I was like a reward to myself for having achieved good results. Together with other celebrations such as my birthday, November became sort of like a "cheat month". Yes end of the day I still did managed to shave off 500g for my weigh in, but overall fitness goals were not met. I did not run 2.4 in 12 mins nor did I managed 26 pull ups. Yes I was dissapointed but I guess the break was required for me to recharge mentally.

6 pacs becoming more obvious

From the 1st month to now.

Time to build back those muscles.

Alright November was a "cheat month" hence I shall try to make up for it in December. I shall not set fitness goals such as 2.4 timing or number of pull ups first. I do not want to stress myself out. I will also reduce running so that I can focus on (clean) bulking up again. Let's hope I can make more improvements in December despite it being a festive month too. Jiayou.

October Progress

5 months had passed and I am really grateful to be in the "best shape"(fitness can still be improved though) of my life since I was born. Even though I used to weigh in lighter and with less %fats in the past, but now I can see distinctly better muscles shape and definition. This should be the effect of bulking and building up muscles to weighing over 90kg and then now cutting. I am really glad to make it this far just in time for my wedding photo shoot in 5 days time.

Today I weigh in at just over 75kg, dropping about 2 more kg from 77kg last month. I can roughly begin to see my abs line forming. For the past month, I continued with running, except this time I started running shorter distances of 2.4km, hoping to build up fitness for running and also sprinting. I was told that sprinting does provide much more afterburn effect then just slow jogging. My current 2.4 timing is at about 13mins; 1 min off the target I set for myself at the beginning of the month. However I have to say that it is considered a good improvement from over 15mins to below 13 mins. I also started doing more pull ups this month after I bought myself a pull up bar. Some pictures below.

6 pacs starting to form

Comparing progress since day 1.

Can really begin to see the significant difference from day 1

Ok for the month of November, I will continue to work hard to up my fitness and get to run my 2.4 in below 12 mins. I will also aim to do 26 pull ups by the end of November. I think now I have officially end my weight loss phase and time to start on my lean muscle building phase; time to hit the gym more. On a side note, I still did not get a chance to play soccer =(

September Progress

4 whole months had passed now and I am starting to feel very good about this whole journey. No doubt I hoped my progress can be even faster, but I guess I should be content and grateful for what I had achieve so far. Many are already beginning to see the changes and congratulating me, however some are saying that I am doing it too abruptly and will be bad for my body. I chose to ignore the latter as they are the sour grapes, the ones without the will power to do what I did and will always say you should not as well. Listen to your whole body and voice, don't let anyone tell you that you cannot do it or should not do it.

My weigh in weight was 80kg last month, which was already a record low for me in recent years. So how did I continue to improve on that and how did I shock my body to lose more? Let's do a quick recap first-

First month, I only control my intake of food.

Second month, I continued to control intake of food plus I started to control the intake of sugar.

Third month, I continued with the diet of previous 2 months plus I started doing some exercises such as bicep curls, push ups and sit ups.

So what was the secret I did for my fourth month? haha. No big secret la actually, while continuing with the secret for the first 3 months, I also started to run. I started slow with about 2km, then 3km, then 4km and then 5km. As of last week, I was running an average of 2 or 3 times (of 5km) per week. I really enjoy to start running again now that I had lost some weight. When I used to run at 90kg it was a terrible feeling; every step felt like lead. Now running (with my headphones and music one), I use the time running to think, it is my alone time and I get to ponder about many things in my life. Oh ya, I also did swim once a week every Saturdays or Sundays, though not alot of laps, but I think it is still considered a good start. Now as usual, time for some photos of my progress.

I think can start to see a bit of shape coming out. =)

Last month and this month.

A bit harder to compare as the pose are different

Now from the beginning altogether.

When you put all the photos together, you really get to see the progress so far. 

Alright so for next month, the goal is the same, continue to lose fats and trim the unwanted "skin". I really hope someone can jio me to go play some soccer as soccer really does help burn alot of calories; it is high cardio and also high intensity if you play hard. Jio me if you reading this ok; I already got my boots and a ball. Well in case I do not get to play soccer as much, I will also aim to run, not just jogging at a relax pace, but more to push and run with a specific timing to achieve. I shall aim to run my 2.4km in under 12 mins. Let's see where all these will take us. Jiayou Xingwei.

August Progress

The 3rd month had passed since I started. It had been incredible so far and really showed me again what I am capable of achieving. So what different did I do for the past 1 month? Basically other than controlling my diet, I started to do more exercises. I began to reach a plateu with controlling my diet as my weight had already dropped about 10kg from 93kg to 83kg after my 1st 2 months, hence I started to include in exercises, mainly just bicep curls, push ups and sit ups usually before I sleep.

 Let's put together 1 month ago and now.

In summary of the past 3 months.

I think my weight has more or less stabilized and size also at a all time low in recent times. It is time to start sculpting it. So for September I am going to maintain the same diet intake and increase the intensity of my workouts. I will probably throw in some jogging and swimming into the exercises. Time to really squeeze those abs out.

July Progress

It's been 2 months since I started my journey for 6 pacs. For the last month I tried out some tips which I got from Lionel, a person I met from Clementi Gym. So for the entire month, I stopped taking my daily 3 in 1 coffee and stop eating sweets and soft drinks, on top of my mainly soup based diet. This is how I look now.

For a comparision, this is a side by side comparision of August and July.

Well I have to say that my tummy is further reduced comparing the 2 photos. Ok for this month moving forward, I am not only going to watch my diet, but I am going to include in some daily exercises which will help to burn fats and train up my core and abs. Alright let's jiayou!

June Progress

So it is 1 month into my journey to attain my 6 pacs. I did not try to do things much differently except for controlling my diet. I had been having mainly soup based meals and cut down a lot on snacks. Below is how I look at July.

Well this is how I look in 1 month. I think the tummy did shrink a little. 

I met a guy called Lionel in Clementi Gym yesterday. He used to weigh over 100kg at his peak, but now he cut to about 80kg and is looking very good. I asked him for tips on losing weight and he told me 1 thing, strictly no soft drinks, coffee with sugar, and not even those refreshing sweets. I am going to try that out for my next month. I also learnt from him that to prevent losing muscles from cutting, take about double your weight in grams the amount of protein daily.Wow! Shall pile on the protein now.

Ok a side by side comparison of June and July.

I think got some improvements right?

Jiayou Xingwei. 6 pacs soon.

My Journey for 6 pacs

Alright some pictures to track my progress and to motivate myself. If you happend to find and see these images on google or what, I apologise for the ugliness of my fats. Starting from 1st of June 2013, I commit to have a 6 pac abs in 10 months time.

This is a self taken shot on 1st June 2013. More photos of my fat body below.

Don't worry, you wont't be seeing such an ugly sight as we move along down the road. I will have my 6 pacs soon, just like the guy below. You will then love to look at the pictures I will be posting up in future.

My motivation and idol