Text and pictures by Joyce Fang
Matthew Johnson, 28
Physical education teacher in training
Height: 1.83m Weight: 84kg
Exercise regimen: I go to the gym five days a week. I follow a push-pull workout so that I can train each muscle group two to three times a week. I also use strength and hypertrophy training to promote muscle growth. This involves compound and isolation exercises. I play rugby on occasion.
Diet: I eat eight to nine meals a day. I prepare my own meals and they generally comprise 40 per cent protein, 30 per cent carbohydrates and 30 per cent fats. My philosophy is eat clean to stay lean. My cheat meals are once a month when I indulge in a burger or cheesecake.
Nadiah AJ, 27
Physical education teacher
Height: 1.57m Weight: 54kg
Exercise regimen: I work out in the gym four to six times a week for about 11/2 hours. My workouts consist of compound and isolation exercises. A compound exercise is a multi-joint exercise, while isolation is a single-joint exercise. Examples of compound exercises are dead lifts and squats. Lateral raises for the shoulder and tricep pressdowns are considered isolation exercises. I also incorporate cardio workouts in my routine, such as incline walking on the treadmill and StairMaster.
Diet: I eat six meals a day. I cook my own meals and they consist of vegetables, a lean protein and a complex carbohydrate. I also consume supplements such as whey protein, BCAA (branched-chain amino acids) and carnitine. Sometimes I have cheat days and I treat myself to pizza and ice cream on weekends.