Hot Bods

Xavier Ng, 37

Executive manager, financial services

Height: 1.76m

Weight: 77kg

Exercise regimen: I work out in the gym four times a week and every Sunday I do an hour of Metcon for cardio. I hit the gym up to six times weekly if I am preparing for Men's Physique competitions. I also play basketball and indoor futsal on a regular basis.

Diet: I have a serving of whey protein mixed with oats and eggs for my breakfast. I eat six small meals daily consisting of a healthy mix of white rice, vegetables and lean meat. I do not restrict my diet but three months before any physique competition, I will go low-carb, low-fat, low-sugar, low-sodium and high-protein.


Rachel Tan, 28

Claims executive

Height: 1.61m

Weight: 58kg

Exercise regimen: I have weight training five times in the gym and run 10km once a week. In addition to weight training, I also train for an ultra-marathon once a year by progressively increasing my running distance at least three months before, to 80 per cent of maximum race distance by race week. I hope to finish in the top 10 in next year's TNF ultra-marathon.

Diet: I have protein shakes for breakfast and just before bedtime. My usual diet consists of either chicken or fish with vegetables and brown rice for lunch and dinner. I avoid fried food and food that is high in sodium and oil.

Text and pictures by Desmond Wee

A version of this article appeared in the print edition of The Sunday Times on November 15, 2015, with the headline 'HotBods'. Print Edition | Subscribe