The school assigned me a class from 1-3pm. So my class is still 1-5pm. heh
But well, i just finish washing and waxing my van. Then come the rain. Nice. Nevermind, my van needs a wash anyway.
All right, gotta go shopping now.
Shopping list
Gym bag
Digital watch
Belt
More tops!
Maybe 1 more track pants
I have actually forget to enrol for IS this morning. Nevermind, i reached home around 12pm. I still forget about it!
Gosh, i have enrolled in a class from 3-5pm. I can only pray for a class 1-3pm. If i were to kenna a lesson 8-10am.
Good game.
Lesson from 8-10am. Then i have this long break from 10 to 3pm? 5 hours????
well, if my clients are free, i can squeeze 2 clients in between this 5 hours break. 2.5 hours of PT, i have 2.5 hours to eat, travel and relax. not too bad too yar?
Please visit my new website for all my updated testimonials. Thank you! Please visit my new website for all my updated testimonials. Thank you!
He has been training "seriously" with me since Jan 2007. This is the result after i tweak his training program.
He has been struck at 55kg for a very long time. 17th Jan 2007
7th March 2007 61kg
28th March 2007 62kg
Protein used: Up your mass (i do sell this)
Diet: at least 4 meals a day.
Pics i took today @ the gym.
1) There's a potential client who is sick of being skinny. He knows that his training is wrong. He needs help. He wants to change. But after my explanation of his wrong stuff, what may happen in long term if he were to keep continuing with his wrong stuff, he will get fat, yet skinny.
Total damage for my personal training for a month $300. Supplement ~$180.
Well, if paying up this amount of money is difficult. I really have nothing to say. Coz personal training for market rate for 8 sessions is near $700 already.
2) Some podders. It's definitely funny.
My message in the forum.
i have checked s factor.
1 bottle $100 is 450 g.
for every 100g, it contains
20+g protein
1+g fat
60+g carbs
Which i feel is very overpriced.
Please look for a better meal replacement, can try bodybuilding.com etc. their macronutrient value is much better than S factor. & the price can be cheaper too.
The table below is the MRP which i'm using.
wats wrong with mLM products wor... issit somthin harm you ma please la as a products is effecting who mind that issit mlm or wat de lor... for my point of view product is works i sure buy and have try it ...
Hi Kelvin.. Maybe we dun understand how u feel abt MLM... But different companies have different products... I'm TAKING both Forever Lite from Forever Living and S factor from Long Far... So far, i jus prefer Forever Lite cos the calories are more than S factor as in PER SERVING... Different MEAL REPLACEMENTS are for DIFFERENT PURPOSES... i hope u understand... Those in the supermarkets like Ensure and Energical are more for hospital use... I have asked a Guardian Pharmacist abt Energical n Ensure.. If u wan to loose weight den u can go to the Section under Organic.. They have SLIMMING meal replacements.. U can also check the calories, proteins and fats over there.. Even Cambridge Diet has less calories and Fats... This is only my view of point.. Thanks..
Never have any free day for myself since after CNY. WELL, i manage to find 1 free day for shopping!
Decided to upgrade my hard-disk drive once and for all. Went to Sim lim square to get a 250GB Sata2 HDD! Damage: $116.
Went to Queensway shopping before that, saw this jacket which is not bad.. 
Damage? $63 only! nice! now i wont get cold anymore. Although i dont get freeze most of the time.
Anyway for today, i went to work at planet fitness. There's not many members, so i have some time for myself.
I tried this myofacisal release thingy, you can call it roller foam too.
It will give you that ultra needed massage, although it can be painful for some parts. but well, pain = not good. after resting on the pain spot, the pain can go away.
I did very short massaging for myself, but i feel so good after it. Hence, the number one item on my shopping list is now a "Foam Roller"
It wont be cheap eh!
but i can "massage" myself, there's so many benefit, i will pay for it!
wow, my forearm is pretty "muscular" ah. lol
Still too free, decided to give this punching bag some workout.
That's all. Too busy. no personal time already.
Please visit my new website for all my updated testimonials. Thank you! Please visit my new website for all my updated testimonials. Thank you!
He is my first client. First session on 22nd Feb 2007.
Aim: Lose weight, then change to lose fat & gain muscle
In short, just want to look better.
He is the right most guy.
A review which he gives me. I am surprised by the good review he gave me intitally, till he sent me his recent pics.
This is after 1 month of personal training with me.
His diet? I shall not mention it since it isn't decent. But well, he still get that constant nagging from me to eat better.
His waistline definitely reduce by some inches. His weight drop by a kg or 2. His strength has improve by more than 50%.
March 2007
Now
He has decided to sign on with me for a long period of time. Please come back here for constant update.
:)
Please visit my new website for all my updated testimonials. Thank you! Please visit my new website for all my updated testimonials. Thank you!
Well, it's time for a little update.
This is she before she decided to slim down. She starts to take note of her diet.
Weight: 65kg
Waistline: 31"
This pic is after her second session. You can consider this as her pic before her first session with me.
Weight: 52kg
Waistline: 28"
BF% 26%
Update of 22nd March 2007. (4th session)
Her BF drops by 1-2%.
Her waistline decrease by 1 inch.
Her weight doesnt reduce much. This is because of the increase in bone mass & muscle mass but the decrease of fat mass.
I will update another pic after her 8th session. Just to prove that building of muscle is the way to get rid of your fat.
Should be able to update by end of April. Remember to come back here to check the difference.
Please visit my new website for all my updated articles. Thank you!
It is very long, but please read it.
I am going to focus on Body Fat instead of body weight.
Rational:
Guy A & Guy B are both 65kg and they are 1.75m tall.
Guy A has 30% Body Fat (BF%) & Guy B has 10% BF.
Who will look better? Definitely guy B. Therefore, the figure on a weighing scale is not really the important factor down here.
I have a very good example. Melvin & i.
I'm 1.72m 62kg.
Melvin is 1.7m 62kg.
Just look at our difference.
Calories
Total calories intake = food into your body
Total calories expenditure = calories burn; you burn calories when you are walking, more when you are running etc.
We are burning calories 24/7. Even when we are sleeping, we do burn calories.
I will just state some figures as example. (The figures are not accurate)
You burn 40 calories/hour when you are sleeping.
You burn 100 calories/hour for walking.
You burn 400 calories/hour for jogging.
Hence, the more intense the physical activity, you burn more calories.
When intake = expenditure; this is maintenance level; you don’t gain or lose weight.
Intake > expenditure = weight gain
Intake < expenditure =" weight" style="font-weight: bold;">Diet
I will use 1500 calories/day diet as an example. A typical Singaporean’s diet is like this.
8am: Breakfast
1pm: Lunch
7pm: Dinner
The meals are usually big. There are a few negative effects.
1. By overeating for each meal, you get too much excess calories. Excess calories can be stored as fat.
2. You often get hungry long before the next big meal. Your body can metabolize your muscle for energy & you will usually overeat for the next meal. Yada yada yada.
3. When this cycle keep repeating, you will find that your muscle mass is getting very little, while your fat mass keep increasing.
I guess by this time, you know that eating 1-2 meals a day is even worse. As a guide, total calories intake for a day should never go below 1200 calories. You will definitely need calories for your body to function normally!
I will give an example of a good “diet plan”.
Example:
9am: meal 1
12pm: meal 2
3pm: meal 3
6pm: meal 4
9pm: meal 5
Each meal will be around 300 calories. There are a few benefits with this kind of small meal frequency
1. Your body is burning food most of the time. Thus, a higher metabolism
2. You get constant energy from food. Thus, protecting muscle from breaking down.
3. You seldom overeat when you are not hungry. (Overeating = too much calories intake 99% of the times)
How people lose weight
Please note that I’m using the word weight.
Case A
By starving oneself or by eating very little. E.g. 3 apples a day (it definitely won’t keep the doctor away!)
3 apples give around 300 calories. Your maintenance level can be 1500 calories a day. By eating so little, your body starts to protect yourself, shutting some of the system. Your metabolism can also crawl to a real low. This is because of the huge muscle loss.
Yes, you can definitely lose a lot of weight down here. But you will look so pale, like you may faint anytime.
So what happen after you resume your usual diet? Since your metabolism is so low, you will have a lot of excess calories. So get ready to put on a lot of fat mass. You will become “bigger” (I actually mean fatter) than before.
Case B
You have a better diet. You do a lot of cardio to lose weight.
Short term result: weight loss (it’s not all fat)
Long term result: weight gain after you stop cardio.
For cardiovascular exercises, your metabolism will get a boast for the period of time when you are doing the cardio. What happens after you stop? Your metabolism will reduce rapidly to your normal metabolism rate. The solution is actually only a short term one.
There is something called body adaptation. You will get diminishing return for doing the same 30 min jog everyday. This applies to aerobic/body pump etc too.
Please note that I still encourage cardio exercises to keep your heart strong.
Spot reduction
There is no spot reduction. By doing more sit ups will not make your tummy smaller. Anyway, sit up doesn’t really train your abs. Crunch (when done properly) does. By strengthening your abs without losing your fat, get ready to see an increase in your waistline. Seriously!
Others - gimmicks & gadgets for weight loss
Click here to read article
The real fat loss solution
You go for strength training. E.g. weight lifting
By doing correctly, you can increase your lean muscle mass. Your metabolism will increase! With a sound diet, you can be assured that fat loss is easier & it’s usually permanent.
“But I don’t wanna get bulky like those bodybuilders”
Please be assured that you will never become bulky like body builders.
They have very strict training, dieting & rest. They must have some pretty good genes to achieve those kinds of bodies anyway.
& with the weight that I train with actually, I’m still not “BIG”. You can be assured that you won’t become the next Simon Chua so easily.
I am not crapping down here. All my clients wish to look good. I will just state 1 example down here.
My Client - Rinn (Pics coming soon)
Rinn was 64kg before she started personal training with me.
After 2 sessions of PT with me, her weight dropped to 63kg.
After 4 sessions, her weight increased back to 64kg. I am very happy, but she was puzzled.
This is because she has an increase of bone mass & muscle mass. There is a decrease of fat loss. This is proved by the fact that she went “Kevin, my office pants feel loose now”
I joke with her that get ready to burn a hole in your pocket because all your current clothing will become too big for you.
There are many other benefits of strength training. Copied from pt
Weight training increases bone mass. This delays the process of aging & bone mass loss.
Weight training energizes you
Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
Weight training makes you less prone to low-back injuries
Weight training decreases your resting blood pressure
Weight training decreases your risk of developing adult onset diabetes
Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer
Weight training increases your blood level of HDL cholesterol (the good type)
Weight training improves your posture
Weight training improves the functioning of your immune system
Weight training lowers your resting heart rate, a sign of a more efficient heart
Weight training improves your balance and coordination
Weight training elevates your mood
The list can just go on & on…
Conclusion
So far, 100% of my clients are achieving real positive progress with me. So why hesitate?
Start strength training today!
Be it yourself or with me!
ps: i took more than 1 hour to write this. please leave some comments for me.
by the way, i have left out a lot of details. This is very brief, i just wanna bring the idea of "weight training is the way to go"
Please visit my new website for all my updated articles. Thank you!
Work at Planet Fitness can be very boring on saturday. Not much member. But at least i can do my own training while walking around. heh
Too boring, i took 3 pics while at work. 1st pic is the "good view" 2nd & 3rd are just pics to show the difference in time.
Oei, i'm not a good photographer. so stop saying i suck in taking photo!
Planned to drive John home after work, but i told him, "please go out & enjoy your life." Heh, he took my advice & change route to meet his friends. That's good. :D
Went to my family's chalet. Gosh, there's so many people! Just look at the pics.
Played mahjong with ah heng, sis & another new guy "Francis"
I damm sway la, keep paying $64 & $32, like hor, all tiles that i throw away, all also want. Somemore, it's all quite "safe" card. Not much danger one lor.
Then my dad told me. Francis can game ah heng's Dong in first round for 5 tiles, but he doesnt know he game, then he make his card till 7 tiles to game me lor. $64. I'm so innocent!
so i have learnt my lesson, never play with noob again. Please. You must know how to play mahjong if you are interested to play with me ok?
ps: heng i keep making some small wins, i lost $100 total. PHEW.
argghhh. i realised that i'm a workaholic. i get so bored when i have nothing to do!
since i only have 1 client in the evening today, i decided to visit the doc, settle my nose once and for all. spent $25 on consultation & medication when i barely need it. a bit wasted, but well, health is priceless.
cleared my wardrobe of old clothings that i will never wear before. since my bro is back in singapore, i ask him to do the same thing.
a lot of old clothings, mostly are school tees & my old soccer jersey. but wo be she de throw away my soccer jersey. so i give them to leonard. pretty cool to wear oversized top at home hor!
anyway, this is the amount of clothings which i have cleared.
ps: i took this pic online. it's not my real pic. but that's the amount la. estimated, or i have slightly more. :DDD
while clearing up my room, i found many old diaries of my sis's. her life during my age now must be really lonely. she keeps thinking about finding her perfect love, but she's very unfortunated, she met jos - a bastard. who can potentially ruin her life forever. she has got over it, but she wasted so many years on him. there can be good and bad guys, just look carefully. i really wish her luck.
and i do think, is this the "curse" of my family? my sis.. my bro divorced a few years back. i'm still single & available, only got into 1 "serious" relationship in my life, but i have not really get over it yet. or rather, i just got over it recently, but i think she's single just recently. is fate playing with me?
i will be posting all my retro pics sometimes when i'm free again.
ohhh, life is really wonderful. i found my direction in life. every aspects of my life are good. maybe the fact that i'm still single. but i'm not unhappy about it either.
LIFE IS WONDERFUL!
My time passed faster at planet fitness last night. Coz i have seem to get used to the environment, & keep chatting with members over there, while performing my job of coz!
Kim, a sale consultant, asked me to take care of this little girl coz she's only 13. I did. I taught her a little on how to workout properly.
Before she left, she or her mum approached me, saying i look like Pan Wei Bo? I have no idea how he looks like, but i'm definitely flattered, i know pan is a singer. Well, we took a pic. I think i look, pretty good? coz cannot see my "train lines" LOL
a quick update for you guys.
I am very happy with the progress of all of you - my clients for 2007 so far. Except for one - my sister. I will state the reason why later.
One of my client got back to her original weight. But fret not, i asked her for her waist measurement, she said she is 0.5inch slimmer now. That's great! :D
Just wait for me to get a caliper, then i can track all your progress.
Kevin - ehh, if i were to train you somemore, wait you can lift stronger than me, then i cannot haolian to you liao.
Sister - ARGHHH. told you to take a pic before we start training! you never!!! Now you lost near to an inch to your waist already. the "before" & "after" pic wont be so impressive already la.. & hor, please stop using my shakers!! I need them when i go out to work. I need to keep them DRY!!!!!!
As for the rest, i just started with you, so, no comment so far yet. But have trust in me. All of you can look differently from what you want. If all these positive progress were to go on.. you guys will look like...
THIS! Happy?
So please, help me out. Dont be like my sister or my old clients, all refuse to take pictures of yourself to track progress. :)
as for kevin: you will look like me, but bigger in built. lolol. but i'm still more handsome than you. :DDD
ok, here's a pic which can make you better. coz i'm really look like dont know what that time.
but wake up, coz this is me now.
While the neighbourhood is still sleeping...
i had to wake up so early for the first time since 2007... for IPPT. $#!#!#%@$# for being a NSman.
I dont even both to bathe, coz i know i will be stinky after my IPPT
Had my 3 piece of bread plus lots of peanut butter breakfast before i head the the camp!
all right, no pic at the camp. i just finished my static station really fast. I am happy with my result. :D
I tried sit up last night, i did 24 in 60 seconds. That's a failing result...
My result for the day.
Shuttle run: 9.2s (A)
Sit up: 40 (A)
Standing board jump: 250cm (A)
Pull up: 12 times (A)
2.4km run: 10:57 (B)
24 points out of 25.
Result: pass
Award: Silver
Reward? $200. :D
Had a new client this morning. So basiclly, i'm booked for all weekdays evening. I'm still quite available for saturday & sunday. (depending) If you are still interested in my personal training, i can squeeze you in somewhere, or i can put you on my waiting list. :D
Watched "300" with mel & PA on thurs, i must say that it's a very nice show. Remember to catch it on cinema, don't download it and watch on your pathetic computer screen.
I promise to upload my clients' pic in another month, & i wish to stun everyone in flowerpod. What they have been thinking can be so wrong. Some quotes which i come up for them.
"Oh, i dont wanna weight train coz i dont wanna get bulky"
"I prefer to do light weight with high reps so that i can get lean muscle"
"I do cardio to get my lean muscle mass"
I shall give them real life examples. :D
had my first off day for the week. only have just 1 personal training in the morning. heh
after my client at TPY last night, i took the train home. I saw this "little girl", she looks very familiar, i walked past her very slowly and kept looking at her. she was busy chatting on the phone but she stopped too.
she "WEI!!!! si ni ah!!! WAHH"
Evon lam qi yuan!!! muhahaha
i was wondering why i see you at TPY when you shifted to the east.
we chatted @ the middle of the road for 10-20minutes before we go settle down at a cafe. decided to take some pics since both of us love to cam whore.
Here are some of the little comment after each picture.
Evon: eh, this 1 not bad, but take more first. then choose. now we do some peace sign
me: dont 1 la, very obiang leh.
I have no choice. bear with it
Evon: kev, you lousy leh, take me at the side 1..
me: okok, we try again, i'll put you in the middle, i go to the side
Evon: got difference meh?
me: -_-"
me: now you middle already. happy or not?!
Evon: wah lau! i hunch back!!
Evon: ok, this one is good! let me photoshop!
me: i dont know any photoshop, can la. & hor, i'm going to put all 5 pics on my blog & your comments! (i then take out my notebook and noted it down)
Chatted for close to 2 hours. it's nice.
remember to jio me out hor!
Here is a little "before" & "after" of someone whom i train with.
17th Jan 2007
7th March 2007
Please note that his upper body has bigger built now. He cant train lower body due to an injury. Before this gain in mass, his weight was at 55kg for a real long time. He took my mass gainer & train. Shot up to 61kg now.
***edited***
his weight was 55kg, not 59kg. that mean at least 6kg increase in mass. heh
2 of my other female clients of 2007 lost ~1kg in the first week. More to come.
Wake up 9plus. Good sleep. heh. went out to pay road tax blah blah blah. planned to meet lyn at 12pm, but she was still sleeping when i called her at 10. so i decided to go gym first lor. had a great workout today. 27.5kg chest press, managed to do 3 sets of 8 reps. (with 2 cheated rep). heh, achievement. btw, i did a 100kg squat just last friday.
Met up with lyn at 3pm. Went for my hair cut and we did a quick shopping. i got myself a top. & i rush down to work already. manager wasnt around today. she sms me at 8plus but i never replied her till 9pm. gosh, i never hear my hp rings at all. she tot i MIA tonight. lol
Yup yup, my weight is stablised now! finally. been 62-63kg for the past week. Here's my diet for today.
9+am: 2 wholemeal bread with lots of peanut butter.
1130am: 2-3 fist size of brown rice with chicken drumstick w/o skin, with 1 "lunch pork" with 2 pig troter or sth.
2pm: 2 big sized banana with a protein shake
4pm: grilled chicken foldover from LJS w/o tartar sauce. plus left over from lyn's.
5pm: BBQ chicken (low carb version) from carl jr.
9pm: 1 MRP from zero impact (can buy from me yeah?)
before bed around 12am: 1 protein shake mixed with milk. (I just love the taste!)
Took some pics today. IT's nice! haha, can see my abs.. finally..
John asked me to pose like Bruce Lee
I love this pic. It's nice!
Heh, decided to replace my old tables. They are more than 10 years old!
Spent the day from 4pm to 9pm setting up the table.
The beginning. It looks easy...
The top shelf is the hardest to set up! I need a hand!
Oh, a view of my old work corner
All done! 9pm!
If you can notice the difference...
coz..
i went to ikea again to bought some accessories like the table lamp, tray holder etc. 
---------------------------------------------------------------
EDITED!
now i realised why my table look slanted. It is because... it is really slanted!!!
Just spent around 1 hour plus to fixed it.
GRRRR
Now it's straight! :D
& the cable is slightly neater now.
Name: Kevin Chia
