Text and pictures by Alphonsus Chern
Shaun Toh, 22
Height: 1.75m Weight: 70kg
Exercise regimen: I do a combination of weight training and high intensive interval training (HIIT) which consists of six sets of 15 burpees, 15 pull-ups, 20 push-ups, 20 full body-weight squats and 20 crunches, four to five times a week. I was a bronze medallist national rower and I swim quite a bit too.
Diet: My diet is high in protein and low in carbs. I have five to six meals a day which consist of food such as fruits and nuts, steamed chicken breast, salmon and baby spinach. I avoid fried chicken and fries but my favourite food is curry fish-head from Kam Long Restaurant in Johor Baru.
Adora Lee, 22
Height: 1.70m Weight: 58kg
Exercise regimen: I work out four to five times a week, targeting different areas of my body such as arms, legs, back and shoulders. I also do high interval intensity training workouts which include 10 burpees, 20 flutter kicks, 10 push-ups, 20 squats, 20 mountain climbers and 20 crunches consecutively for six sets. Sports-wise, I used to play badminton and occasionally frisbee.
Diet: My diet consists of greek yogurt with rolled oats, fruits and honey for breakfast, and protein (chicken, fish or beef) with brown rice and vegetables for lunch. Dinner is a salad with high-protein food such as steamed chicken or salmon. I avoid deep-fried food such as chicken and calamari. I love sliced-fish soup and will also indulge in cheesecake on my cheat days.