Sports and Fitness Expo Singapore 2013

Pharma Freak, Singapore fitness blog
Pharma Freak

 

PharmFreak got this very hardcore drug stall feel to me. They could be a good brand to come over to Singapore but some how most of their most effective supplement won’t be able to enter the Singapore market due to some banned ingredient by the HSA.

X-Bionic International, singapore fitness blog
X-Bionic International

some really cool compression gear at the fair, suppose to help you boost your performance. used by astronaut as well.

Coolcore Singapore, singapore fitness blog
Coolcore Singapore

This is something really “COOL”. This should be something nice for Runner or Endurance athlete! This new material that they made actually helps to keep you COOL. The moment the cloth comes in contact with my skin, it like air condition! This material is suppose to work with water, yes that means your sweat! EVEN HOT WATER! Gotta check it out! Like them on facebook.

PhD Nutrition Inc, singapore fitness blog
PhD Nutrition Inc

Another Supplement company here, looks like more and more supplement company is going to step foot into Singapore! No review on this as i have not tried their products.

IMG_0670Okay to be frank this protein bar taste good. The profile of the product is okay as well.

X-Bionic International, singapore fitness blog
X-Bionic International
Key Power, Singapore fitness blog
Key Power
Singapore Powerlifting Assoc, Singapore Fitness blog
Singapore Powerlifting Assoc
Singapore Powerlifting Assoc, Singapore fitness blog
Singapore Powerlifting Assoc

Do visit their gym at Kallang if you like to smash some weights without anyone asking you to leave the gym. Address located here.

IFitness, Singapore Fitness blog
IFitness

Our local fitness magazine! Check out all the local fitness model and athlete there!

circuit training aibi, singapore fitness blog
circuit training aibi

some circuit training conducted by AIBI.

maxi muscle, singapore fitness blog
maxi muscle
Fitness Sutra, singapore fitness blog, heechai
Fitness Sutra

Check out www.fitnesssutra.com your one stop health and fitness online portal!

 

So glad to see more and more supplement company entering Singapore market! This shows that they realize that more and more Singaporean is getting into the fitness wave! I love promoting for this sport event because i do hope that everyone can live healthy and look healthy! Not only rich in the pocket but rich in the health as well!

Do leave a comment if you have any views on Singapore Fitness Industry!

 

Changing my Diet.

12 weeks of intermittent fasting

For the past 12 weeks i have been changing diet and training after reading Melissa sarah wee , leangains.com , primal blue print, 4 hours body and some other fitness related article. Made quite a bit of progress and here is my breakdown of the 12 weeks.

Week 1 to Week 6 – Intermittent fasting with High Carbohydrate

week 2, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 2

 

week 3 and 4, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 3 and 4
week 5, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 5

 

bulking, high carbohydrate, grains, heechai.com,singapore fitness blogger
What i was eating(high carbs)

 

Week 6 to Week 12 -Intermittent fasting together with Paleo diet.

 

week 7, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 7

 

week 8, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 8

 

week 10, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 10
week 11, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 11

 

Week 12 of intermittent fasting, lean gains, lose fat, how to gain muscle
Week 12

 

triple chicken chop with vegetable, heechai, heechai.com, Singapore fitness blogger
Paleo Diet

As you can see in week 1-6 my muscle seems fuller and thicker as compare to the week 12 photo which is much drier and leaner. Which is what i am trying to achieve. Currently weighing 71kg with about 9% body fat.

Comparing to my previous bulking diet where i hit 3000 calories a day

Here is a comparison for my previous bulking diet. Where i actually eat like 3000 calories everyday and have a lot of carbohydrate for every meal, the photo below was taken when i am about 73kg, 14% body fat.

Bulking, heechai, heechai singapore fitness blogger, heechai.com
Bulking

Depending on individual, i prefer to look lean year round and i prefer the body now compared to previously where i hit 75kg. I feel much stronger now and the energy i feel more energetic. I don’t get restless during the day and my energy is more constant.

Fasting makes your body uses more fats instead of carbohydrates as energy!

Recently i just did a CSC 15km run fasted and the feeling was fantastic, no dip in energy no lack of energy during the run as well.

I have been trying to get more information on Fitness Related stuff, to me it is really on how to let our body use fats as energy. I find that my body is really adapting well with Paleo. So now i want to test if it is fasting that leans me or my diet. So i have decided to stop my intermittent fasting so i can up my calories intake.

  1. I am going to go for a 12 weeks full Paleo or you can call it the Primal Diet
  2. Primal or Paleo lifestyle to me is basically, no grains, no processed no high sugar food.
  3. I also want to maintain my carbohydrate level between 100 to 150grams a day.
  4. Limiting my carbohydrates intake to only postworkout or early in the morning if i am not working out on that day.
  5. My Goal for this 12 weeks is to hit 75kg at 8% body fat.

Everybody got different aim my goal is to be able to lift heavy, do long distance endurance and look aesthetic(super human)

I welcome any question or feedback. You can leave a comment or email me at heechaiong@gmail.com

New stack to get lean and shredded.

Been training for a few years now but i have yet to get to the standard of those shredded fitness model. I always thought that training was the most important part to getting shredded, until now. Supplementing and dieting has help me a lot in my physique these few months.

shredded, 6 pax, abs, heechai, lean
leaner

But my physique is still far from what i want to achieved.

I have been wanting to get as shredded as f**** like some fitness model I have been following. To just name a few they are lazar angelov, rob riches and Greg plitt.

Greg Plitt, heechai.com
Greg Plitt
lazar angelov, heechai.com
lazar angelov
zyzz, heechai.com
zyzz
Rob Riches, heechai.com
Rob Riches

To achieve that first I need to try to be as close to what they are taking or eating as possible. So I have decided to take this stack as our NutriMan contestant are getting so shredded with this stack.

Other than bcaa, glutamine, multi vitamins, fish oil, vitamin e, ALA and beta alanine ( i will talk about these supplements in another post )and now I got myself a fat burner – musclepharm – shred matrix, a Pre training musclepharm assault and a protein shake – musclepharm combat powder for recovery.

This will be what I am gonna take for this month to get shredded and to build more lean muscle as well.

combat, assault, shred matrix
Combat, Assault, Shred matrix

 

Morning before breakfast 6am
1 serving of shred matrix
1 serving combat powder

Before lunch 1pm
1 serving shred matrix

Pre training 530pm/ no training no assault needed.
1 serving assault

Post training 730pm/ no training combat 1 serving can be taken before bed.
1 serving combat powder

Nutrifirst is currently having a event now, it’s called NutriMan by NutriFirst, and all the contestant are getting shredded with this stack. Can’t wait to get shredded with this stack too and there is a promotion price as well.

Get it here!

 

Are you a Skinny Fat?

http://www.acalltoaction.net/eat-to-gain-muscle-part-2-bulking-for-the-skinny-fat/
Although Singapore is not one of the country with the highest amount of obesity from the chart I have gotten.
http://www.infoplease.com/world/statistics/obesity.html
but if you looked around you. You will be able to find a lot of skinny fats around. Like the picture above (skinny arms and legs with a big tummy and some may have man boobs.)
Why is this happening? What causes us to stall so much fat at our tummy area?
Due to our lifestyle right now, we hardly used up all the energy in our body and at the same time we load in a lot of energy. Fats are stored energy, but how come we are not using them?
Our body actually forgets how to tap fats as energy because of our new eating habit. High Carbohydrates diet.  Your rice (yes brown rice included), bread, noodle, pasta, fries, cereals and sugary drink (processed fruit juice is also included)

I thought Pasta, Bread, Brown rice , cereal with milk and Packed fruit juice is healthy!

Carbohydrates if not use by the body will be stored as fats so you will be able to use the energy later. What happens now in our lifestyle is that we are having too much carbohydrate. A typical breakfast will be bread, lunch will normally have rice and dinner we may take in pizza or pasta. Even if we workout that day, the body will choose to use up the carbohydrate (glucose) in our body first (example : will you use the money in your wallet first or the money in your bank)
So how can we use fats as energy?
1.     Do fasted (no food) workout in the morning!
a.     When you just woke up and your blood glucose in the body has been depleted! In this way your body will try to use more fats as energy as there are no more glucose left!
2.     Consume low carbohydrates meals! Best if you only consume your carbohydrates meal after an intense workout!
So what kind of carbohydrates should we choose? Why are grains not good?
Let me introduce you to our Glycemic Index scale. It is use to track the blood glucose level in the body after consuming carbohydrate.
**A surge in blood glucose in the body will cause the insulin (insulin is like a police, glucose is like thief. Insulin job is to put the glucose to Jail) will be call upon to store them as fats.
http://www.glycemicindex.com/index.php

The higher the GI number (row 1) the more blood glucose there is.

Don’t agree or like what i just said? Prove me wrong!

  1. Take measurement of your
    1. Weight
    2. Body fat percentage (can be taken at the gym)
    3. *Best if you can have measurement of your arms, chest, waist, hips and thigh.
  2. Do fasted workout in the morning. 3 times a week (Monday, Wednesday and Friday) – Any kind of workout for 45min every morning!
  3. Change your eating habit. (Example below)
    1. Breakfast – (4-5 eggs (with 2 yolks)) plus apple
    2. Lunch – Chicken Chop (sides Veggie)
    3. Dinner – Grilled Fish (sides veggie and potato)
  4. Follow for 30 days!
  5. Drop me an email so I can keep you motivated, answer your question and complete the 30 days together! heechaiong@gmail.com – subject : 30 day challenge!
Some other Important Facts
** High carbohydrates (e.g. ice cream) spike blood glucose which in turn raises your “Serotonin” happy feeling for a while and the body sends out a large amount of insulin as the sudden rush of sugar causes the body to go into emergency. Then you will have a dip in blood sugar and your body feels that it is out of energy, you feel tired and restless because your blood glucose level is low and natural reaction when you feel that you are out of energy you will go for second round of food!
**How diabetes happens?
If beta cells don’t produce enough insulin, or the body doesn’t respond to the insulin that is present, glucose builds up in the blood instead of being absorbed by cells in the body, leading to prediabetes or diabetes. http://diabetes.niddk.nih.gov/dm/pubs/causes/
**So if you spike your insulin everyday slowly it will get less sensitive and need to produce more insulin to bring down the glucose in your blood stream. Eventually the system breaks down and you are unable to clear the glucose and you get your diabetes.

MusclePharm News – Arnold Schwarzenegger Series

Latest news update from MusclePharm! They are working together with Arnold, the legend in bodybuilding to come out with a new series of products!
THE ARNOLD SERIES
These products will be mainly targeting the 4 fitness pillars, “performance, power, & strength, nutrient support and recovery”.
Here are the 8 items they created – For full article.
Iron Cre3 – a creatine product.
Iron Cuts – a fat burner said to ” support healthy estrogen balance and cortisol levels.”
Iron Dream – a sleep aid.
Iron Pack – a multivitamin product that includes liver.
Iron Pump – a creatine free formula based on the nitric oxide boosting action of arginine nitrate,
Iron Whey – a 100% whey protein product.
Iron Mass – a mixed protein, fats and carbohydrate formula.
My View
Arnold has always been someone I look up to, I read his book, watch his video. Learn from how he trains in the video. This is seriously is going be he next big thing!
Arnold who is the most respected figure in bodybuilding put his name on the line, together with MusclePharm the athlete company who promises science and banned free substance on their entire product. This seems like the best combination to shock the whole supplement industry!
Other Mr Olympia who came out with their own series
 
So which is your favorite? 
Thanks for reading!
Read my previous post on MusclePharm Assault #gamechanger

RockTape Workshop at TMP Novena.

I want to start the post by asking you to watch this video on how a normal tape can affect the movement of a cat. Animal cant lie if something affects them. – shared by www.rocktape.com.sg

rocktape_logo_high_res

What is Rocktape?
Rocktape is a natural-hybrid product and consists of 97% cotton, 3% nylon and uses no drugs. The adhesive is a hypo-allergenic acrylic based adhesive and contains no latex. When we manufacture Rocktape, we introduce a bias into the weave of the fabric so it stretches in one direction and not the other.
How it works? How can it help?
Rocktapes creates what we call a bio-mechanical lifting mechanism which lifts the skin away from the soft tissue. This allows blood to move into an injured area which accelerates healing and recovery. Rocktape is also great for correcting tracking issues in knees, shoulders or elbows. It can also be used to correct posture problems including those associated with pregnancy.
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg, kinesiology

www.rocktape.com.sg

Why RockTape?
Rocktape gives a 180% elongation ( which means a 10 cm tape can be stretch to 18cm)
Tighter weave compared to other tapes
Longer lasting adhesive (personally I tried it on for 2 days and it still sticks nicely)
Method of taping which I learn from the course! (sharing for free!)
 
1.     Muscle Injury/ Strain
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
hands on!
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
taping!
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
taping the quads
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
every one paying attention!
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
my quads
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
a.     First we must understand that if the muscle injury/strains/tear is too much rocktape will not work.
b.     Applying the tape will helps to facilitate painfree movement, reduce swelling/bruising and help to sense body position if we are in a bad body posture.
c.      3 steps to tape!
                                               i.     Stretch the body part
                                              ii.     Stabilization tape (stretch tape 50%)
                                            iii.     Decompression tape (stretch tape 80%)
2.     Swelling Reduction Taping
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
for more blood flow!

 

a.     Good for Grade 3 muscle tear *application of rocktape on after 48 hours of RICE therapy (rest, ice, compression, elevate)
3.     Body sense and Postural Control Taping

heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
being tape by the doctor
a.     Helps to place the body back into the right posture. The tape basically act as a reminder when you over stretch your muscle and you have to use your own muscle strength to pull back to the right position.
4.     Power Taping
Power taping, heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
Power taping
a.     Helps with varies kind of sports to improve the power output, didn’t get to touch on this topic much this time round as they have a separate course for that! Would love to join that! www.rocktape.com.sg
Photo during the event!
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg, book, tape
free book and tape

Of course there are more usage for Rocktape like how to help with “shin splints” and “plantar fasciitis” attend their course to learn more!

For those who are interested to join the course you can always go to www.rocktape.com.sg or contact Arvin at 91903505.
For $250 you will get a Book, 1* rocktape 5cm * 5meter and you will be getting a certificate from rcoktape sg as well! Most importantly is the sports knowledge that you get! It is totally worth it i would highly recommend you to try!

Thanks Dr Darek Lam
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg, rocktape, dr darek lam
heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
Thanks Rocktape Sg

heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg
ROCKTAPE SG

Thanks for reading!

Read my other post on True Fitness Ang Mo Kio Opening!

True Fitness Ang Mo Kio Opening Trial.

Was invited by Alex Javier to join him at the opening of True Fitness ang mo kio at Djitsun Mall.
True Fitness is located at the 4th floor of the Djitsun Mall in Ang Mo Kio. Location is pretty accessible with good dining location nearby(e.g. astons).
heechai, fitness, blogger, directory, djitsun, truefitness
The ambience of the place is very soothing, music playing will be more of a soft pop. With blue lighting with makes the place a really comfortable place to train.
As you can see here the gym free weights area is not very big. Only 4 benches. As compare to their cardio area which takes up a lot of space.
bench, dumbbells, fitness, blogger, heechai
bench, dumbbells, fitness, blogger, heechai
bench, dumbbells, fitness, blogger, heechai
1 incline , 1 flat bench , 1 decline leg press. That’s all for the free weights area.
bench, dumbbells, fitness, blogger, heechaiA better view of the free weights area.
bench, dumbbells, fitness, blogger, heechai
Heaviest dumbbell there is 32kg.
hammer strength, bench, dumbbells, fitness, blogger, heechai
Best part about the gym will be these hammer strength machine. 2 chest 2 back. Right at the end there is this pec deck flyes machine for your rear delts and chest flyes (*rare machine).
Cables, lats pull down, seated cable row, squat rack, smith machine, fitness, blogger, heechai
Cable areas 2 lats pull down and 2 seated row. 2 smith machine and 1 squat rack.
The gym focuses more on cardios, machines and stretching. Excellent for those couple or young office ladies or men who is looking for a place to mingle and train.
Check it out if you are free! They give free 1 week trial pass! Just walk in and check it out with their friendly staff 🙂

 

MusclePharm Assault New Formula #Gamechanger

I just ordered this awesome pre-workout online.
Cant wait to get my hands on it!

Check out this post for my review on this #gamechanger

Finally MusclePharm Assault has arrived

Product Packaging

Assault, musclepharm, singapore, fitness, blog, heechai, scoop, preworkout

Assault, musclepharm, singapore, fitness, blog, heechai, scoop, preworkout

The main difference in this new version is their Athlete Performance Blend – ArgiNitrate, Bcaa Nitrate, CreNitrate which is said to be more effective. Nitrate dilates the blood vessels so it will enhance and blood flow and helps with the distribution of the nutrients.

Next is their Purenergy –

Some information about purenergy

  • A sustained energy boost*
  •  A reduction in the amount of caffeine needed in a formulation to produce tangible results*
  • The creation of a more moderated and gradual finish, preventing the “crash” experienced with caffeine products*
  •  The optimization of natural appetite-suppressant properties*
  • Additional functional health benefits found in pTeroPure pterostilbene* 
  • made up of 43% Caffeine and 57% pTeroPure

As you can see the chart i have gotten from ChromaDex shows a big difference between caffeine(bottom bar) and purenergy(top bar). As you can see caffeine started off with a higher amount of concentration but after the first hour the caffeine dips rapidly but purenergy is still on the rise. Purenergy peaks at the 2nd hour and starts to drop graudually.

Assault, musclepharm, singapore, fitness, blog, heechai, scoop, preworkout
inside assault

MusclePharm do it differently from other competitors, as you can see here they even added in the pillow pak to abouse humidity and odor. Awesome!

Assault, musclepharm, singapore, fitness, blog, heechai, scoop, preworkout
quality of the powder

Drinking the Assault – Taste.

Great mixability, i prefer the taste of this version of Assault compared to the previous version.

In my opinion i can feel that the effect of this preworkout kicks in faster than the usual one that i took.

It doesn’t gives me the sudden spike in energy, i can feel focus thru out my workout.

Minimum crash afterworkout as well, but some how i feel that it suppresses my appetite as i feel full after a meal (which dont normally happen).

Took the product about 6 hours before bed time and i have no problem sleeping.

Overall i think that this is a new breakthrough for preworkout in the industry and it is worth a try.

Thanks for reading!

Check out my previous post review on MusclePharm T-Shirt

Dive with Fishermen Scuba at Pulau Dayang

logo fishermen
Fishermen Scuba Logo

 

Fishermen Scuba is one of the oldest dive school around, they are very strict with their standard and always watch for safety. You can be sure that you are in good hands when you dive with fishermen team!
Located next to paya lebar mrt station. Take exit C once you arrive, less than 5 mins walk you will be able to reach them.

My second time diving with them, overall it was a pretty good experience.

fishermen scuba bus
Our Bus to Mercing

We left fishermen at about 8pm and arrived woodlands checkpoint at about 9pm, huge jam there and it took quite some time for us to go in. *take note they will ask each of the diver to pay $10 ringgit so we can keep our equipments and bag on the bus. They use this to clear the customs.

backpack, dive gear
Dive Gear and my bag pack for me and my buddy

There will be one stop before reaching Mercing, so better go to the toilet at woodlands checkpoint or at the stop(petrol kiosk). We arrived at Mercing about 150am.

Took a 4 hours boat ride to arrive at Dayang, there is a aircon cabin below but i choose to sleep at the 2nd deck as i get motion sickness easily in air conditioned room.

Boat, Fishermen, Scuba,
Fishermen own the boat!

Check in to our room at Dayang, air conditioned room 2 king size bed for 4 person, the only bad thing was that there was no water heater for the shower. Electricity will be off for a certain time slot around 9-5pm.

Woke up at 730am to get prepared for our first dive! You wont have much time to sleep, try to sleep as much as possible on the boat and on the bus!

sinus, block nose, mucus, zyrtec-d
My Magic Pill

Pop a Zyrtec-D (you can get it at your guardian pharmacy.) This will help with my sinus as it dries up the mucus and helps me to equalize better during the dive. Take 1 tablet every morning 3 days before the dive then take 1 tablet every morning before the dive!

Here is the schedule for the Dives.

Day
Time
Activity
1
8:00pm
Depart Johor Bahru for Mersing
11:00pm
Arrive Mersing and depart for Pulau Dayang
2
3:00am
Arrive Pulau Dayang and check in to Dayang Resort
8:00am
Breakfast at Dayang Resort
9:30am
First Dive
11:30am
Second Dive
1:00pm
Lunch
3:00pm
Third Dive
6:00pm
Dinner
7:30pm
Fouth Dive (Night Dive)
3
8:00am
Breakfast
9:30am
Fifth Dive
11:30am
Sixth Dive
1:00pm
Lunch
3:00pm
Check out of Dayang Resort and depart for Mersing
7:00pm
Arrive Mersing and depart for Johor Bahru
10:00pm
Arrive Johor Bahru

*You will only be allowed to do the night dive if you are certified.

 

 

Food – For this trip

food, diving, dayang, buffet
Our dinning area by the beach!

Buffet style food –

  • Drinks
    • Water, tea, coffee, syrup drinks
  • Breakfast
    • Egg, bread, beans, hotdogs, nuggets, fruits.
  • Lunch
    •  Noodles, chicken, fish, egg, fruit (spicy)
  • Dinner
    •  Rice, fried chicken, Lamp Chop, Satay and fruits.

As a Health and Fitness Blogger, the food is still quite clean to me, i ate like 10 eggs, quite a lot of chicken wings, satay and plenty of fruits in that 2 days! Even thou i told myself to junk as it is a holiday! Some how my mind doesn’t allow it, i guess i am just too used to the junk-less diet.

Here are some of the dive photo!

fish, coral, plant, sea, underwater
Fish
nemo, clown fish, sea, diving, hand
NEMO (clown fish)
nudibranch, sea, diving
Nudibranch
Couple, Fish, Bat Fish, Diving, Sea
Bat Fish (couple)
diving, sea, lion fish, poisonous
Lion Fish (poisonous)
cutterfish, sea, diving
Cutterfish
dive buddy, sea, underwater
Dive Buddy 🙂
Thanks for the wonderful memories. Will be back in the sea real soon!

Fear of Drowning while Diving?
Diving is a safe sports, if you follow the dive master instructions, know your equipment well and stay in a group. The risk of drowning is very low.

Do you need to know how to swim to dive?
Nope, you just need to be comfortable in water to dive.

Thanks for reading!
Check out my other review 

Review On Toa Payoh Safra Gym.

On my way to Toa Payoh Safra (293 Lorong 6, Toa PayohSingapore 319387), heard a lot of good comment about that place! Nowadays Safra is dominated by MacDonald, Yishun Safra also have one! *How to get Cutting like this!*fitness blogger, singapore, toa payoh, gym, review

While walking to the gym, i saw the best musclebuilding restaurant! My Postworkout meal is readily available! Double Up Chicken with garden veggie and mash potato! Don’t even need to think i know what i want already 🙂

toa payoh safra gym, heechai, fitness blogger
Aston! Double up chicken! show your safra card to get discount!

Clean and new gym! Spacious! They have this cross fit corner for those people to do chins, ball throw, TRX! You can even train your IPPT here, with standing broad jump mat and shuttle run track! HUGE mirror everywhere, *which is very necessary for US to Flex*.

2 Power Rack, sited leg press, sited calf raises, 1 smith machine, 1 incline 1 decline and 1 flat bench, dumbbell weight up to 50kg, a few cable cross machine and most importantly they have sited chest press and as you can see below, they have a sited shoulder press as well! This is Heaven!

leg press, bench press, smith machine, power rack, heavy dumbbell, hee chai, fitness blogger, singapore
shuttle run track at toa payoh safra
fitness blogger, singapore heechai
fitness blogger singapore, heechai
you hardly can find a seated press in free weights! this is awesome!
singapore fitness blogger, heechai
leg press!
singapore fitness blogger, heechai
seated chest press, most of your common gym wouldnt have this as well.
To Level 2!
Lots of Cardio machine with a nice view facing the pool and warm sun rays shinning in 🙂
singapore fitness blogger, heechai
lots of cardio machines
singapore fitness blogger, heechai
some more cardio machine!

They have another weights area for people who want to train arms or lighter weight selection! Awesome! Lots of Machines for you to hit all the different muscle group! No more excuses! *oh i cannot train because they dont have this machine*

singapore fitness blogger, heechaisingapore fitness blogger, heechai

Everything is good, only thing is the entry payment!

Per Entry Type Fees Usage Timing
#Off Peak
Hour Usage
SAFRA
Member
$5 Weekdays: 7am to 5pm

Saturdays: 7am to 1pm

Sundays/PH: 1pm to 7pmGuests$8Peak Hour
UsageSAFRA
Member$10#Weekdays: 5pm to 10pm

#Saturdays: 1pm to 8pm

Sundays/PH: 9am to 1pmGuests$15

 http://www.safra.sg/en/Enjoy/EnergyOne-Gyms/Memberships-Fees.aspx#.UeqKXlPBfR0

Walkable distance from Toa Payoh Mrt, about 10-15min walk a good warm up to the gym!

Quite a lot of customer is there but there are so many machines around, so the waiting time is not that bad!

Toilet is clean and neat as well. steam room and jacuzzi is available!

A must try! I will definitely go back again!

Thanks for reading!

Body Check after different diet

–>

From left to right 68kg, 72kg, 70kg, 72kg, 71kg
First photo was taken around last year march. I just started working at NutriFirst and I wanted to get a better body.
2 months later I bulk up to 72kg and subsequently i continued bulking to 74kg by eating like 3000 calories everyday with the help of pass gainers and a lot of food. I don’t really watch my diet but i try to avoid deep fried food, high sugar (canned drinks) or processed food (hotdog, MacDonald)
3rd photo was after the standard chartered marathon in 2012. That time i drop my weight all the way to 68 kg for the run. It was pretty easy for me to lose muscle weight, i stop eating high amount of calories and totally stop lifting weights for one month and I drop about 6kg. After the marathon i started doing my usual bulking but this time, i did not use a mass gainer as i am able get my calories from food alone. 4th photo is around MAY.
The last photo is the most recent one for 2 July 2013. Where i started my intermittent fasting.

Intermittent fasting -Week2- Vascularity

Recently i am really addicted to getting more vascular.

How can you get more veins to show?

  1. high protein low carb diet
  • it will help your body to use more fats as energy instead of using carbs. This is especially helpful is you workout fasted in the morning, working fasted in the morning is said to be able to increase fat burn by 20% more than normal workout timing!
  • shred more fats
    • the main reason why your veins is showing is because your fats is thinning out. you hardly see fat people with veins right.
  • take some Nitric Oxide supplement like arginine product
    • Arginine is a vasodilator. it helps to relax the blood vessel and increase blood flow.
    • http://www.nutrifirst.net/view_products.asp?catid=39&categoryname=NO2-NitricOxide
  • Lift heavy ass weight with proper form
    • if you are lifting heavy with proper form you will be putting the muscle under a more stressful environment in turn tearing more muscle fiber. To recover yourself during workout the body will call more blood to flow to that particular muscle group (the pump). therefore it creates more vascularity.

    Optimum Nutrition Gold Standard Whey

    Gold standards whey – Double rich chocolate flavor 10lbs bag

    This is one of the highest rated brand in the supplement industry.
    First of all taste and mix-ability. I taste more like dark chocolate to me. Not that artificial and not so sweet. Mixes well with just a few shake and it is a light blend very easy to drink.
    Protein content.
    This is a high isolate and low concentrate protein powder. Which is a higher grade compare to most other brands. Percentage of protein per scoop is also above 80%.
    If you are just looking for a post workout shake this may be the right one for you. If you want something better, can go for pure isolate protein like optimum nutrition hydrowhey

    Get yours at NutriFirst

    Magnum Opus

    taste 9/10 (taste like soda water)
    mixes well, but foamy

    this formula is suppose to increase endurance because of the beta alanine content.

    After trying this for a few workout, the only thing I feel was the beta alanine (tinkering) energy and endurance increments is very minimum or none.

    Looking at some video online all seems great about this product. But this is not a product for me. I won’t recommend getting this.

    potency : 3/10