Tan Zhi Jian, 24

Student

Height: 1.75m Weight: 70kg

Exercise regimen: I do weightlifting five times a week, each session concentrating on one major muscle group such as the chest, back or legs, and one minor muscle group such as triceps or biceps. Each session lasts about 1 to 11/2 hours.

Diet: I have a high-protein and low-carbohydrate diet. I consume 200g of chicken breast every two hours. I air fry the pieces as that drains the oil. I have two servings of rice each day and drink 3-4 litres of distilled water.

Elyn Yap, 32

Key account manager

Height: 1.57m Weight: 51kg

Exercise regimen: I work out six times a week, alternating between strength and cardio training. I visit my gym 3-4 times a week for at least an hour of strength training. I do a mixture of low-intensity steady state (LISS) cardio, maintaining my optimal heartbeat of 120-130bpm to maximise fat-burning; and high-intensity interval training (HIIT) for 30 minutes.

Diet: I believe in eating in moderation and do not go for an extremely clean diet. I prefer to prepare my own meals so that I can make sure I have enough protein, and control my carbohydrates by eating whole-grains or low glycemic index carbohydrates. My indulgence is ice cream or French fries on cheat days.

Text and pictures by Ong Wee Jin