Text and pictures by Lim Sin Thai
Kaelan Chew, 24
Height: 1.75m Weight: 78kg
Exercise regimen: I do weight training at least five times a week, targeting one muscle group per session with six to seven exercises. I keep the intensity high by lifting heavy weights in a controlled form and keeping my rest time between sets short. Each session lasts about 1hr 15min. I do low-intensity cardio at least thrice a week during the off-season. I use either the stepper machine or inclined treadmill and keep my heart rate at around 120 to 140 beats per minute.
Diet: I eat around five to six meals a day. During the bulking phase, I eat a surplus of 300 to 500 calories more than my maintenance calories. During the cutting phase, I increase my protein and healthy-fats intake while maintaining a calorie deficit of around 500 calories. My source of protein comes from chicken breast and salmon; carbohydrates from sweet potato and brown rice; fat from almond and peanut butter.
Pamela Giselle Choo, 30
Height: 1.63m Weight: 48kg
Exercise regimen: I go to the gym every day. My staple exercises include pull-ups, reclined crunches with weights, bench presses and dead lifts. I also do dragon boating three times a week. Most of my muscles are engaged in the sport. I also train with the national women's ice hockey team twice a week.
Diet: For breakfast, I usually have Greek yogurt with fruit. I have salad for at least three lunches a week and a balanced dinner of protein and carbs such as fish and rice (in moderate amounts). I avoid sauces or gravy on my food. My favourite food is Indian food because of its bold spices and I like my food with a spicy kick.