Muhammad Mikhail Mohd Ajis, 24

Equipment/facilities supervisor

Height: 1.75m Weight: 72kg

Exercise regimen: I do 30 minutes of cardio daily on either the cross trainer or the arc machine. I ensure that I warm up properly before starting on my workouts. The favourite muscle group that I love to train are my shoulders.

Diet: My daily diet plan differs depending on the muscle group that I am training. I would vary the ratio of my carbohydrates to avoid excess overloading. My favourite source of protein would be from beef, seafood (prawns and oysters) and eggs. I usually prepare my own meals every morning before heading to work.

Natalie Yeo, 23

Finance professional

Height: 1.70m Weight: 60kg

Exercise regimen: I do a variety of workouts, adapting from powerlifting training and metabolic conditioning type of routines. This involves German Volume Training - high repetition, high volume compound lifts for squats and deadlifts. I also incorporate crossfit style sessions and high-intensity whole body circuits that include burpees and weighted jump squats. I also practice yoga weekly.

Diet: I believe in sustainability when it comes to any diet, which means I don't go on highly-restrictive diets. I try to eat healthily whenever I can, but I believe in moderation too, so I definitely allow myself the occasional indulgences. I have a sweet tooth! However, I do ensure that I consume sufficient protein for muscle recovery and preservation.

Text and pictures by Jamie Koh