Text and pictures by Lim Sin Thai
Jared Chua, 23
Height: 1.83m Weight: 86kg
Exercise regimen: I visit the gym four times a week to lift weights. My sessions are split into working different muscle groups including chest, back and arms. I put emphasis on big compound movements like squats and bench presses. Besides lifting weights, I play football at least once a week.
Diet: I focus on consuming natural whole foods like unprocessed meat and vegetables. I pan fry or oven bake my food. I eat mainly meat and vegetables, leaving carbohydrates to post-workout meals.
Adeline Ee, 43
Height: 1.64m Weight: 54kg
Exercise regimen: I do a 30-minute high-intensity interval workout twice a week, following Mike Donavanik's exercise videos. The workouts include a burst of explosive movements which elevate heart rate, burn fat and work muscles. I run 5 to 8km once a week.
Diet: I watch my intake of carbohydrates. My breakfast is low-GI (glycaemic index) bread with peanut butter and sugarless black coffee. Lunch is usually chicken breast with vegetables. Dinner is home-cooked nonya food without rice. I do not always have a weekly cheat day, but when I do, I consume carbo-rich food like prata, mee pok and cakes.