This is what my 5 year old eats for dinner whenever I am home. The main ingredients are shown above. Good amount of meat, carbs, greens & fats. I will rotate meat & carbs ocassionally. �For seaweed, it can be swapped with potato chips. It is really up to you so they find it interesting to eat. Cooking at home can be interesting.

"I am stucked at 130kg for many months" . "I am tired of being fat". . This is Giovani. He has been trying to go under 130kg for many months to no anvil. He consulted me for nutritional advise in May 2022 & in 6 months, with a more detailed & improvised nutrition & exercise plan, he has since reduced his weight to 109kg in December 2022. . Having falling off the wagon numerous times in this journey before looking for with me, I must say: Giovani is one client I am really proud of because of the amount of work he put in, day in, day out to reach his goal. The amount of work is immense. He has proven to his family members (who are mostly overweight) that it can be done & he broke the seemingly unbreakable cycle of being obese. . We are now moving forward for his next phase as we aimed for the 90kg. Yes, I do online coaching if you need someone to guide you more on food & make better choices in life / in your exercise regime. . #fitness #singapore #shredz #fitnessaddict #fitfam #workout #bodybuilding #cardio #gym #train #sgphysiques #healthy #instahealth #aesthetics #peanutbutter #meathead #motivation #instagood #determination #lifestyle #diet #swole #cleaneating #eatclean #exercise #officialgasp #gorillawearusa #peanutbutter #nutrition

"My weight increased drastically after Marriage" . This is the most commonly heard sentence you hear amongst your friends. . No matter how hard he tried to change his diet, tried to eat better, all did not help. This is Edward Tan. No, Edward did not have breast meat and broccoli. He still enjoys his favourite food weekly. He did not do a single abdominal exercise. . Just like you, Edward has a job, wife, Son, a family. He has the same 24hrs just like you do. . He is very happy currently as he started 100kg in April 2021 and today, he weigh at 75kg. His wife even likes to lie down on his new mountains of abs; never imagine his husband can have abs! On the fun side, He, himself, did not imagine he could get abs! . We are now moving forward for his next phase as he aimed to get even leaner once for his whole life. . #fitness #singapore #shredz #fitnessaddict #fitfam #workout #bodybuilding #cardio #gym #train #sgphysiques #healthy #instahealth #aesthetics #peanutbutter #meathead #motivation #instagood #determination #lifestyle #diet #swole #cleaneating #eatclean #exercise #officialgasp #gorillawearusa #9round #peanutbutter #nutrition

Losing 13kg in 1 month? . The first 5kg lost is generally water retention and reduced body cells inflammation. No major muscles loss as you can see from here. . Yes. This is my Brother. He is shy to show his face, so pardon him. He start 93kg on left and a month later, 80kg on the right. Secret? Home cooked. Swipe left to see his own cooked meals. Yeah, those are white rice. . One fine day, I was thinking- since he has been working from home and I would want to change his life for the better. I went over his house and taught him how to cook using a small pan and lid cover. Before this, he eats like Nasi Padang, rendang, bread and any other food he can find in his house. . He did not do any weights. Yes. 0 weights, 0 gym. He only did 1x a week cycle and 4x a week brisk walk. . He wants to continue this to reduce more of his weight but why am I posting so early? I want to create awareness that majority of us has a job, family, stress etc. With the right mindset, anyone can do it. Even without gym, you still can lose weight and be healthy; be responsible for your health. This weight reduction has greatly reduced his knee pain and other body pain. . He ended with a text: The things is the coach can advise, recommend, and encourage and push. The important factor is the trainee. If the coach is good but the trainee is not putting effort, nothing will come out of it. I knew because I'm a certified coach. As a coach myself I need to push my own self to the limit than only I can push others. . #fitness #singapore #shredz #fitnessaddict #fitfam #workout #bodybuilding #cardio #gym #train #sgphysiques #healthy #instahealth #aesthetics #peanutbutter #meathead #motivation #instagood #determination #lifestyle #diet #swole #cleaneating #eatclean #exercise #officialgasp #gorillawearusa #9round #peanutbutter #tanjongpagar

Can you imagine losing 24kgs? . Scott was 119kg when he started, now he has reached 95kg. Most people may say, “oh, his coach must have put him on breast meat & broccoli diet”, “this must be photoshopped”, and so on. . Scott’s a regular guy, just like us. He tried countless programs with different trainers, and yet none of them taught him about the importance of nutrition. . Throughout our 11-month journey, Scott was tasked to send me photos of his meals - every single one of them(My standard protocol). . And it wasn’t easy. We had to hit “reset” a few times, but Scott was determined to stick to the plan. And he powered through. . Fun fact: He is also a vegetarian. There is no meat in his diet. If you are into bodybuilding, you may know that vegetarians usually have to make it up for their lack of protein(called incomplete protein) by eating meatless alternatives. In his meal plans, I used a holistic approach to get him what he wanted - to be lean and finally achieve his six-pack. . Now, he is going for his curry rice and will be undergoing phase 2 for version 2 of him. . #fitness #singapore #shredz #fitnessaddict #fitfam #workout #bodybuilding #cardio #gym #train #sgphysiques #healthy #instahealth #aesthetics #peanutbutter #meathead #motivation #instagood #determination #lifestyle #diet #swole #cleaneating #eatclean #exercise #officialgasp #gorillawearusa #9round #peanutbutter #tanjongpagar

A true 100 days story worth sharing.. To be honest, I thought it will be another case of verbal saying- 'Hey Amirr, I want 6 packs' and nothing happens after. Lionel has proved me wrong even to the darkest hours of his weeks. . He dreamt of abs for 15 years. When he found me, it was Covid and contacted me over Zoom Call. He was very concerned as he once had a personal trainer but did not get the results he wanted. I assured him and I delivered after 100 days. . Just like many Singaporeans, Lionel thought the food he ate was healthy and clean until I educated him from ground zero. Nope, it is not a diet of steamed Broccoli and breast meat which a lot of you imagined after seeing his transformation. It is a change in food choices, understanding how food reacts with your body, food sensitivity and eating the right portions . Apart of being a dad with 2 kids(will all the insufficient sleep, baby drama, he trained 2x a week and he never missed a single session. He is advised to have slow jogs of 5km / 45mins 5-7x a week. Nope, we did not do a single abs exercise. None. He eats only about 2 meals a day. Nope, I didn't force him but his body simply can only take in 2 meals a day according to his macros and there is no hunger. . I am certainly proud of him. He started home cooked and challenged himself to not eat out for 100 days. Yesterday was his 100th day. We are moving on to the next phase- A man V Taper. :) . #fitness #singapore #shredz #fitnessaddict #fitfam #workout #bodybuilding #cardio #gym #train #sgphysiques #healthy #instahealth #aesthetics #peanutbutter #meathead #motivation #instagood #determination #lifestyle #diet #swole #cleaneating #eatclean #exercise #officialgasp #gorillawearusa #9round #peanutbutter #tanjongpagar

A lot of people wonder why I am not training athletes and why my content is mainly for the general public. Sometimes really confusing as I am a hardcore bodybuilder but I am advocating IF, Keto diet etc. . I have accepted the day when I stopped competing; Not everyone is like me who has OCD, sheer amount of grit and determination to perform the impossibles. I belong to the weird 1%. . I direct my focus to the general public who is struggling to understand what is calorie, who has just started to realise they need to lose weight, get in shape, people who wants to make a change in themselves. In the recent years, I have specialised in a lot of rehab training. . Spondyloepiphyseal dysplasia tarda (SEDT; SEDL) is a rare, hereditary skeletal disorder that only affects males. Physical characteristics include moderate short stature (dwarfism), moderate-to-severe spinal deformities, barrel-shaped chest, disproportionately short trunk, and premature osteoarthritis. . If you have similar condition or severe Scoliosis, do share with me and I see how I can help you in anyway! #fitness #singapore #shredz #fitnessaddict #fitfam #workout #bodybuilding #cardio #gym #train #sgphysiques #healthy #instahealth #aesthetics #peanutbutter #meathead #motivation #instagood #determination #lifestyle #diet #swole #cleaneating #eatclean #exercise #officialgasp #gorillawearusa #9round #peanutbutter #tanjongpagar

What makes me go to the gym and eventually competing. This is my true story. . I love playing soccer and each time I lose a match, I would cry. Why? I put in 100% effort but not all my team members. I realised soccer needs luck and undivided teamwork which I find no place for myself. A Bodybuilding contest on the other hand, you got no one to blame except yourself. . It started when I was 14 years old. All of my friends started to get jacked, really jacked. Furthermore, I was mocked and looked down by my ex-girlfriend for being scrawny at 54kg. A typical chinese Singaporean. I always believe- if someone can do it, why can't I? . One of my school mate was very kind and show me the ropes. He taught me to go gym and drink Soy Milk. Just eat, 'He said'. I started to go gym and trained only chest. Yup- only chest. . I started to drink 1 litre of milk, 1 loaf of bread, 30 eggs and 1 packet of pasta. I didn't have internet back then. I will force eat no matter what. Having free time, I went to library to borrow Flex magazine and found out about eating 7 meals a day, smaller meals every 3 hours. I started utilizing my cooking skills(I used to work in kitchen). . I saw big guys in weight gainers supplements posters etc. I fell into the trap and bought them but only to gain a tummy afterwards. After 1 year of those nonsense, an event eventually changed my journey. Andy Toh, Former Mr. Singapore, gave me a book- Arnold's encyclopedia of bodybuilding. A year later, he encouraged me to compete. I did but placed last. Devastated and lost, I quit training, including diet. You read that right. I quit. I gave up. It took me 6 months to get back. I started back but I was enlisted into the army then. Training ceased, yet again. . I will share my contest journey and how it impacted my life. . The following photos will lead you from the start of my journey to where I am right now, being a father. #fitness #singapore #shredz #fitnessaddict #fitfam #workout #bodybuilding #cardio #gym #train #sgphysiques #healthy #instahealth #aesthetics #peanutbutter #meathead #motivation #instagood #9round #lifestyle #diet #swole #cleaneating #eatclean #exercise #officialgasp #gorillawearusa

Is this Amirr mixed or what? Why Amirr Ong?? Amirrudin Ong? Here is a short story about me. . I am a born chinese. Both my Parents are chinese. At the age of 18, few weeks before enlistment, I embraced Islam and became a muslim as I had an encounter. I chose Amirrudin(Leader of a Tribe) because I used to be called Alvin- I just love having letter A. It was given by my Nanny who took care of me when I was very young because she said I sound like the cartoon, Alvin the chipmunk. Indeed I do. :p . This is my family. I finally got a family potrait of us few years back and hung it in the house. My mum always asked me to study hard but I ended up a personal trainer. My dad is not a gangster. Do not be decieved by his shirt. :p I will only remember one sentence from him- No matter what religion you become, be a person with morals. My brother, our age is 10 years apart and we are never close until past 10 years, I decided to close the gaps between us since childhood days. We had missed out too much. Too much hatred etc. I realised the need to reconcile. . As I grew wiser, *eheem*.. I started to pay more attention to people who cherish me and whom I cherish. As I have witnessed many of my close ones left this world, I feel there is a need for me to re-connect with the remaining left. God created them and can take them back any time. . I never believe in crying in front of their dying bed or coffin. If they pass away one day, I know I have done my part by physically being part of their life with no regrets. . #fitness #singapore #shredz #fitnessaddict #fitfam #workout #bodybuilding #cardio #gym #train #sgphysiques #healthy #instahealth #aesthetics #peanutbutter #meathead #motivation #instagood #determination #lifestyle #diet #swole #cleaneating #eatclean #exercise #officialgasp #gorillawearusa #9round #peanutbutter #nutrition

This was back in 2014 where I was preparing for my South East Asia Championships. 1st video was the most painful training- Time Under Tension. An exercise can last up to 1min 30secs . @md.faizal.ismail had a mindset of an Olympia! He would follow me early in morning on a Saturday to train and then to suntan. Now, this place is no longer in existence, memories still stay deep in my heart. . Swipe left and enjoy these snippets of us back then.

It is solely your preference on which of these two suits you better. They both have its own advantages and disadvantages. There is no research saying which is better. . I have tried both indoor and outdoor but I personally love doing cardio outdoors as I love the sun as I jog. Secondly, I am not tied down to just a plain view in front of me as I have a constant therapeutic view ahead of me. . The most important of this aspect for me is to unwind and de-stress. Hence, it is therapeutic especially if it is taken outdoors, enjoying the wind, air and nature. . Try both and see which suits you better. . #fitness #singapore #shredz #fitnessaddict #fitfam #workout #bodybuilding #cardio #gym #train #sgphysiques #healthy #instahealth #aesthetics #peanutbutter #meathead #motivation #instagood #determination #lifestyle #diet #swole #cleaneating #eatclean #exercise #officialgasp #gorillawearusa #9round #peanutbutter #nutrition

Is there a difference between cheat meal and cheat day? Yes of course. A majority are doing the latter: cheat day. Cheat day will sabotage your fitness goals but not a cheat meal. . If used timely, cheat meal/s can be beneficial both emotionally and psychologically. In this modern Singapore, we cannot avoid bubble tea, old chang kee and hawker food. . On the other hand, a cheat day can break the rhythm of your dieting and can cause 'Giving-Up syndrome'. . So what? Check yourself in the mirror and truly ask yourself if you see any difference. Yes? Go ahead and have a meal which you desire. No? Continue and diet. . #fitness #singapore #shredz #fitnessaddict #fitfam #workout #bodybuilding #cardio #gym #train #sgphysiques #healthy #instahealth #aesthetics #peanutbutter #meathead #motivation #instagood #determination #lifestyle #diet #swole #cleaneating #eatclean #exercise #officialgasp #gorillawearusa #9round #peanutbutter #nutrition