(1)
(2)
(3)
(4)
(5)
Pictures (top to bottom)
(1) 84kGs, dated 20 May 2009 in Damansara.
(2) 83kGs, dated 18 July 2009 in China.
(3) 87kGs, dated 12 Oct 2009 at The Mines.
(4) 74kGs, dated 20 Dec 2009 at home.
(5) 73,5kGs, dated 23 Dec 2001 at home.
Body Composition Measurement (15 Oct 2009 VS 25 Dec 2009 & 20 Jan 2010)
1. Body Fat % = 25.5 VS 18.5 & 15 (13.5% by 3 points BF caliper)
2. Visceral Fat = 15 VS 11 & 9
3. Body Age = 45 VS 41 & 39
4. BMI = 26.3 VS 25.0 & 23.5
5. RMR/BMR = 1700 VS 1680 & 1650
6. RHR (Pulse) = 79 VS 69 & 58
7. Weight = 86.5kGs VS 73.5kGs & 68kGs
8. Waist-line = 36.5" VS 32" & 30"
It really didnt happen overnight..... Like the saying goes, "success begins with a fella's will, all in the state of mind"... There has to be commitment, determination, discipline, dedication & LOADS of preseverance :-)
All the best to you people out there...
At the moment, I am into my next phase of training. What's that? What will be my final weight? It has nothing to do with weight. Weight is no longer a concern. I want to hit a 8% body fat with some solid mass of course :-)
To Leaner & Fitter You!
Kayee Lai
yo...how come i don't know u were so fast last time? really huge difference man..even your spare tyre also gone....gosh...really have to learn from u already....
ReplyDeleteregards,
ryan
Hi Ryan, you didnt know because when we first met, we were having "teh-tarik", I was already in sitting position and not forgetting the place is dark hahaha... Anything dark will tend to create a thinner, more solid situation..
ReplyDeleteDid you bleed during your training to get your packs? :)"tabik tabik"... I am not as big as you were, so I guess it would be easier for me then lol..
ReplyDeleteI read that you are going for 8% bf, that's considered ripped rigdo? keep us posted your new development
Hi Jonathan, fyi, I didnt bleed to death but flooded the gym with my sweat ekkk lol...
ReplyDelete8% is not considered RIPPED but I woould say Super Leaned
I know how hard Lai trains. I was thr whn he was traning. I'm glad to see the results he achieved. With the knowledge n efforts he puts in, his body composition changed in jz matter of mths.
ReplyDeleteFurther credibility build up of your success with the photos of before and after. It shows a gradual accomplishment with discipline being the key ingredient.
ReplyDeleteCardio is perhaps the single biggest contributor to weight loss? 30 minutes at least a day suggests that, if you do not follow the other tips too much? Based on your findings, could? you make that a fact
AnilP KL
Thanks AnilP.
ReplyDeleteJust cardio alone for 30 mins on daily basis surely would help. However, if you add on with weight lifting/resistant training, it would speed up the process. Cardio is not about running for 30 mins, cardio is about raising heart-rate, strenghtening your heart and at the same time, an exercise for multiple joints for functional purpose..not muscle building. It depends very much your goal and objective man!
Cheers,
Kayee Lai
Aduh besarnya you sebelum ini. You betul betul workout macam gila ke? YOu sure that was you kah? Betul macam dua orang. Apa ubat you makan bro? Harap dapat ilmu kelansingan badan hehehe.
ReplyDeleteHi Kayee, thanks for your advice. I really appreciate it very much.
ReplyDeleteIt's hard to believe that I could ever achieve this results so quickly while enjoying and eating whatever food I want. I've tried many kind of diet out there but to no avail including Atkins, and while I sometimes was able to lose weight, I always gained it back and then some. Thanks for your advice on 3L 1H methology.
Michael Sim
Intel KL
Hi Roslan, gila tidak lah tapi kena ada semangat macam SINGA. Yes, those fat pics were the my self-tailored program. Everyone can do it the natural way, no chemical or pill (the so called fat burners) involved. Dont you worry about side effect by taking such pills?
ReplyDeleteHi Michael, glad it works on you. What you had emphasised was solely on the eating plan alone, if you would like to speed up the process, you need to exercise..
Cheers,
Kayee Lai
Hi Lai. I have known you for quite a long time now and i am a living proof how you wished, planned and programmed yourself to achieve your weight now. And no one can ever do the same without a strong will-power, determination and a real self-discipline.
ReplyDeleteYou are indeed a model to all ages. Continue to inspire others- especially those busy bees in the corporate world. Aside from being focussed on our career-world, it is a must for us to take care of our health and well being.
I salute you for that!
Loi
Hi Loi :) I take that as a compliment.. Your comment just added more strength to my concreted will. Honestly, I had neglected my health, smoked, considered a heavy drinker, mess management in food organising for myself :).. whacked whatso ever comes along.. but those were the days.. Luckily not to late to correct all that hehehe..
ReplyDeleteThanks again.
Kayee Lai
I can't believe it was you. You did very very well and you did it all by yourself. You are a great guy with strong mind.
ReplyDeleteThanks for sharing.
Juhi
Hello my old friend, 'tabik' you la. One of these days must follow you to gym. Which gym you go to? Wonder how you can do it.
ReplyDeleteIt's time to meet up buddy. This Fri, let's go for a drink, you name the venue, be there hehe.. TQ
Francis Cheong
Thanks Juhi and Francis. Need your encouragement to move a step further :)Yes, mindset got to be strong.
ReplyDeleteGYM: it's not a fancy gym at all. It's a residential club called The Club, belongs to See Hoy Chan, situated along Persiaran Surian. You can always join me if you want....
Kayee Lai
Dear bro, what a great change as in look and body. you look darn young. any other secrets besides your workouts. you look like a young man and not the LKY I know before hahaha. It's not a compliment but a fact. you are doing great. I respect your patience and preseverance.
ReplyDeleteKam-sia. Rgds, KK
Hi KK, thanks for your compliments. Everyone wishes to stay young and look young but the fact is we cant :( Just that by exercising, our system will produce more GH to fight aging only... Of course with extra supplements like collagen and etc might help.
ReplyDeleteThanks,
Lai KY