Danial Azman, 24
Bartender

Height: 1.65m Weight: 75kg

Exercise regimen: I start the morning with cardiovascular exercises on an empty stomach, followed by weight training in the evenings. I work on a different muscle group each day so that I have ample time for recovery. I work out six days and rest on Sundays.

Diet: I alternate my carbohydrate consumption, eating more carbohydrates on days when I am working my major muscle groups like chest, back and legs. I kick-start the day with protein pancakes or five to 10 eggs. I have chicken breast and brown rice every two to three hours. I stop eating carbs after 7pm.

Alisya Zulkifli, 26
Occupation: Receptionist

Height: 1.55m Weight: 51kg

Exercise regimen: I practise high intensity circuits or inclined treadmill walks on alternate days. I work out my upper and lower body on other days, doing exercises such as squats and weighted lunges. I also do 100 sit-ups every day to strengthen my core.

Diet: I have high protein and moderate carbohydrate amounts in my meals. I like fish and chicken with grilled vegetables and sweet potatoes or brown rice.

Text and pictures by Jamie Koh