Text, pictures and video by Benjamin Seetor

Fadi Helou,37
Project manager

Height: 1.75m Weight: 80kg

Exercise regimen: I hit the gym five times a week, I do mostly weight training, targeting one or two different muscle groups each time. I'm also working on movement by doing acroyoga about once or twice a week. When I'm prepping for a photoshoot or a physique competition, I do fasted cardio every morning.

Diet: I keep a clean diet on most days, with high protein, moderate carbohydrates, and moderate fat intake. My rule of thumb is to have a protein portion, about 30 - 50g, in every meal to maintain my muscle mass. I adjust the carb and fat intake according to my condition, but the protein intake stays more or less the same. I drink about four to six litres of water daily to keep my system flushed from toxins and prevent abdominal bloating.

Cheryl Loh, 23
Personal trainer and fitness coach

Height: 1.65m Weight: 55kg

Exercise regimen: I work out four to five times a week, with a mix of resistance training, cardio, and high-intensity interval training, including some movement and mobility work within the workouts. I usually kick-start my days with a little cardio by walking or cycling 2.5km to work every morning.

Diet: I go for low-carb and high-fibre foods from a specific meal prep company. On top of that, I am currently on a type of diet called intermittent fasting, where ideally you have eight hours in the day to eat, and 16 hours of fasting with no food consumption at all.