Text and pictures by Neo Xiaobin

Amerpal Singh, 23
Student

Height: 1.74m Weight: 70kg

Exercise regimen: I train four or five times a week in the gym, focusing on one or two muscle groups each time. I switch my routine every few months. I do cardiovascular exercises too, from high intensity interval sprints to playing basketball.

Diet: I try to pack my meals from home, which usually consist of carbohydrates that are high in fibre, such as brown rice. I go for protein sources such as chicken breast and salmon. I snack on almonds to get a certain amount of healthy fats. I have cheat meals once or twice a week but am strict with my daily calorie intake before a contest.

Khairiyana Miswan, 31, Healthcare executive assistant

Height: 1.66m Weight: 53kg

Exercise regimen: I run four times a week, an average of 20-25km a week. As a mother of three, juggling work, a crotchet hobby and household chores, I try to make use of all the time I can get to run, which includes either running to and from work. I do high intensity interval training once a week, and do planking every night for two minutes.

Diet: I just eat everything in moderation. I have a weakness for fast food. However, I eat rice as part of a meal only once a day. On running days, I increase my food intake. I love bananas, green leafy vegetables and seafood.