For Asian professionals who want a body that reflects their success
For Asian professionals who want a body that reflects their success
For Asian professionals who want a body that reflects their success
How Corporate Professionals Are Rebuilding Their Physique and Confidence, Without Restrictive Diets or Six-Day Gym Weeks
Personalized training, nutrition, and accountability tailored to your exact schedule and lifestyle."
Personalized training, nutrition, and accountability tailored to your exact schedule and lifestyle."
Testimonials
Testimonials
Testimonials
Real Transformations from Real Professionals
These Are the Results My Clients Achieve When Structure, Accountability, and Precision Replace Guesswork
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyed, make more “fun” recipes by calorie tracking and flexible dieting
He was still able to enjoy his dinner with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and training hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the remaining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thing every day. He was able to enjoy eating out and the foods he felt like each day which made the diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be able to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taught him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused more on making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his time in the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
Once we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 28lbs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of time and organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building muscle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change the way he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyed, make more “fun” recipes by calorie tracking and flexible dieting
He was still able to enjoy his dinner with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and training hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the remaining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thing every day. He was able to enjoy eating out and the foods he felt like each day which made the diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be able to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taught him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused more on making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his time in the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
Once we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 28lbs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of time and organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building muscle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change the way he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyed, make more “fun” recipes by calorie tracking and flexible dieting
He was still able to enjoy his dinner with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and training hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the remaining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thing every day. He was able to enjoy eating out and the foods he felt like each day which made the diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be able to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taught him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused more on making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his time in the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
Once we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 28lbs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of time and organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building muscle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change the way he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyed, make more “fun” recipes by calorie tracking and flexible dieting
He was still able to enjoy his dinner with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and training hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the remaining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thing every day. He was able to enjoy eating out and the foods he felt like each day which made the diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be able to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taught him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused more on making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his time in the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
Once we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 28lbs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of time and organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building muscle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change the way he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyued, make more “fun” recipes by calorie tracking and flexible dieting
He was still abel to enjoy his dinenr with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and traiing hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the reamining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thign every day. He was bale to enjoy eating out and the foods he felt like each day which made th diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be abel to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taguth him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused mor eon making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his tim ein the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
ONce we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 13kgs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibnility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of timea nd organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building mucsle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change th eway he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyued, make more “fun” recipes by calorie tracking and flexible dieting
He was still abel to enjoy his dinenr with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and traiing hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the reamining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thign every day. He was bale to enjoy eating out and the foods he felt like each day which made th diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be abel to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taguth him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused mor eon making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his tim ein the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
ONce we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 13kgs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibnility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of timea nd organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building mucsle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change th eway he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyued, make more “fun” recipes by calorie tracking and flexible dieting
He was still abel to enjoy his dinenr with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and traiing hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the reamining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thign every day. He was bale to enjoy eating out and the foods he felt like each day which made th diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be abel to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taguth him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused mor eon making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his tim ein the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
ONce we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 13kgs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibnility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of timea nd organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building mucsle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change th eway he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyued, make more “fun” recipes by calorie tracking and flexible dieting
He was still abel to enjoy his dinenr with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and traiing hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the reamining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thign every day. He was bale to enjoy eating out and the foods he felt like each day which made th diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be abel to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taguth him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused mor eon making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his tim ein the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
ONce we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 13kgs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibnility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of timea nd organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building mucsle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change th eway he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyued, make more “fun” recipes by calorie tracking and flexible dieting
He was still abel to enjoy his dinenr with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and traiing hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the reamining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thign every day. He was bale to enjoy eating out and the foods he felt like each day which made th diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be abel to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taguth him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused mor eon making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his tim ein the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
ONce we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 13kgs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibnility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of timea nd organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building mucsle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change th eway he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyued, make more “fun” recipes by calorie tracking and flexible dieting
He was still abel to enjoy his dinenr with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and traiing hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the reamining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thign every day. He was bale to enjoy eating out and the foods he felt like each day which made th diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be abel to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taguth him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused mor eon making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his tim ein the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
ONce we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 13kgs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibnility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of timea nd organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building mucsle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change th eway he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyued, make more “fun” recipes by calorie tracking and flexible dieting
He was still abel to enjoy his dinenr with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and traiing hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the reamining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thign every day. He was bale to enjoy eating out and the foods he felt like each day which made th diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be abel to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taguth him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused mor eon making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his tim ein the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
ONce we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 13kgs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibnility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of timea nd organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building mucsle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change th eway he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
Johannes Erland
33lbs in 24 weeks
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Taugth him to write up his own meal plans comprised of foods around his culture
He travelled quite often for work so had to teach him to train in the gym, train in his accommodation with no equipment and being flexible with his habits
Fat loss + muscle building was the priority
Brian Mai
24lbs in 16 weeks
What got them there
3 x 45-60 min sessions per week
Going out for walks in his breaks from work
Taught him how to eat the foods he enjoyued, make more “fun” recipes by calorie tracking and flexible dieting
He was still abel to enjoy his dinenr with his family, mums cooking, days out with friend etc
Focused heavily on his mindset. Taught him to be disciplined and committed as a man to his goals
Kevin Nguyen
22lbs in 16 weeks
What got them there
HEAVY emphasis on getting stronger and traiing hard every single week
Removed movements that caused him pain (worked around his injuries)
Made sure the habits we put in place were realistic around his career as a software engineer (long hours at the desk till late, high stress)
Focused on eating whole, unprocessed foods that he enjoyed making and consuming
This also led to improvements in his skin health
Played sports as his form of cardio so he could have fun
Walking pad to get his steps in during work for max efficiency
Kevin Ni
17lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Mix of eating out regularly due to the nature of his work
Flexible dieting, taught him to portion control, track calories and enjoy his favourite foods
Used sports as his form of cardio since he enjoyed it more
Oree Macaranas
33lbs in 24 weeks
What got them there
Simple and flexible workouts so that he could train whilst travelling and keep to a routine
Hotel workouts + regular gym sessions, total 3 sessions a week
30-45 mins so that he could be in & out and focus on the rest of his day
Balanced his social life with his dieting where we would use things like calorie banking, flexible dieting and eating out guidelines
This was especially helpful when he was away from home and idnt have access to his kitchen
No cardio besides going out for casual walks
He was able to have a social life, enjoy some casual drinks but held him accountable to make better decisions
Kieran Ceng
17lbs in 12 weeks
What got them there
3 sessions a week
Started at maintenance to do a nice clean up for 4 weeks then we pushed into a deficit for the reamining 8
Focused on getting stronger every week
AIm was to shed the fat but hold onto / build as much muscle as he possibly could
Flexible dieting, no meal plans, no eating the same thign every day. He was bale to enjoy eating out and the foods he felt like each day which made th diet super easy to stick to
Peter Hoang
27lbs in 16 weeks
What got them there
3 sessions a week
A small deficit so that it was easy for him to sustain
Focused on daily habits and optimising his busy lifestyle to be abel to have time to focus on his health
He went out for walks
He trained flexibly around his schedule, no set days, more of a weekly review
Taguth him to adapt for when he travelled to regional area for work
Focused on meal prepping as it took away a lot of the guessork for him when he’s always on the go
Paxon Te
15lbs in 16 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Enjoyed meals out on the weekend with his partner and friends
Kim Bao
61lbs fat loss in 42 weeks
What got them there
3 x 30-45 min sessions per week
Going out for walks in his breaks from work
Didn’t track macros, focused mor eon making better food choices around his busy schedule
Still drank on the weekends so just made sure we taught him calorie banking strategies to allow him space to enjoy
Justin Nguyen
28lbs in 16 weeks
What got them there
4 sessions a week
Pulled back his tim ein the gym so he was getting BETTER results in less time
Focused on prescribing exercises that felt natural to him and that he could push hard week to week with low risk of injury
Food wise, pulled his food up toa more conservative deficit compared to his previous approaches of crash dieting
As a result, he had more energy, focus and motivation to push further with his deficit
ONce we got him lean, we spent time increasing his food back up so that he could maintain his progress
We made sure he got stronger despite dropping 13kgs
Hugo Kang
114lbs in 15 months
What got them there
3 gym days
Focusing on basic, simple movements to build up his confidence in working out
He went out for walks. No extra cardio
3 meals a day that gave him flexibnility to eat the foods he enjoyed
4 big fat loss phases with 3 maintenance phases inbetween to allow him to lose as efficiently as possible without the diet fatigue and stress
Taught him to enjoy alcohol in moderation
He was still eating his favourite foods on the weekneds with his friends
Edwin Cotter
44lbs in 36 weeks
What got them there
3 home workouts a week
20-30 minute sessions
No meal prep, we focused on convenience whereby he was able to eat out on the go, order foods from healthy restaurants & when he could cook it was super quick and easy meals
Main thing was ensuring he moved as much as he could throughout his day
He learned to eyeball his food portions over time where he could make intuitive choices when he was travelling and didnt need to worry
Improved his sleep and stress management through properly planning for each day ahead of timea nd organising his schedule well
Daniel Nguyen
16 week body recomp
What got them there
Completely new to the gym
Focused on 3 sessions a week improving his strength, mobility and confidence
Focused on losing fat, building mucsle at the same time (body recomp)
This meant less emphasis on the scale weight
More emphasis on performance in the gym and losing fat rather than seeing just the scale go down
Taught him to make meals that included his favourite asian flavours
Taught him to eat out on weekends with his partner every weekend
Chris Nguyen
16lbs in 12 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Flexible dieting where he was able to eat the foods he wanted on a daily basis that didn’t flare up his skin
He bought a walking pad to walk while he was working and hit his steps
He had free meals with his partner every week
Was able to enjoy eating out wit his family and friends
Bao Vu
48lbs in 24 weeks
What got them there
3 sessions a week
No cardio except going out for walks when he could
Focused heavily on including asian meals that he could enjoy with his partner
Didn’t change th eway he ate too much just found healthier alternatives
Focused on trainnig hard and getting stronger every week
Held him accountable on his weekends out as he felt he would always end up over indulging leading to an on/off cycle
Improved his relationship with food
Anthony Lieu
31lbs in 24 weeks
What got them there
3 strength training days in the gym
45-60 mins a session
Started off with a structured plan with his food, eating simple foods till we made it a habit
Introduced flexible dieting whereby he started learning to make his own recipes
Focused heavily on training hard and staying active through sports
Enjoyed meals out on the weekend with his partner and friends
Aaron Co Hee
20lbs in 16 weeks
What got them there
4 strength training days in the gym
45-60 mins a session
Combo of home workouts and gym sessions
Emphasised mobility and recovery due to his sport requirements
Super simple and basic meals to maximise his time
Was spending 20-30 mins a day in total for his meals (somtimes even less)
Taught him how to enjoy his weekends without going overboard
Kept the strategy super simple the entire 16 weeks to ensure he built a strong routine as quickly as possible
These aren't exceptions—they're the standard when you operate with structure, accountability, and precision
What's included in elite bodies blueprint
Everything You Need to Transform Your Body, Without Sacrificing Your Career or Culture
Custom Training Built for Your Schedule
Your training plan is fully personalized and adapts to your calendar. If you only have 3 days a week, we build around that. If you travel often, we design workouts for hotel gyms or limited equipment.
You'll also receive:
Weekly performance reviews
Video form reviews to refine every rep like an athlete's program
Technique assessments to maximize efficiency
Nutrition That Includes Your Culture
Nutrition isn't restrictive, it's realistic. You'll learn how to eat for results while still enjoying rice, noodles, and the foods you grew up with.
We'll show you how to navigate:
Family dinners
Social events
Business meals
Travel eating
Because they key to long-term results isn't saying no-it's knowing how to manage yes.
Daily Support & Weekly Check-Ins
You'll work 1:1 with me throughout the entire journey:
Daily communication for questions and support
Weekly progress check-ins to track results
Guidance with eating out, travel, and social situations
Professional support whenever you need it
Your Blueprint gets smarter and more efficient over time as we monitor and refine week by week.
Community of High-Performing Men
You'll join a community of other Asian professionals just like you, all on the same journey.
Share wins, ask questions, get insights, and support each other through your goals.
You're not just getting a coach: You're joining a team on a mission.
Why Me?
Why Me?
Why Me?
From Following Outdated Fitness Advice & Wasting Years Of Progress To Building A System That Actually Works
My name is Derek Tun, and I've been exactly where you are. Before I started coaching full time, I was just like many of the guys I now help: Hungry for results, following the latest fitness advice found online, constantly trying to build a physique I was proud of that aligned with my culture and lifestyle.
I thought being disciplined was enough. But no matter how much I trained or how clean I tried to eat, I could never stay consistent. The moment work got demanding, fitness was the first thing to go.
Then it clicked: the problem wasn't effort. It was structure.
My name is Derek Tun, and I've been exactly where you are. Before I started coaching full time, I was just like many of the guys I now help: Hungry for results, following the latest fitness advice found online, constantly trying to build a physique I was proud of that aligned with my culture and lifestyle.
I thought being disciplined was enough. But no matter how much I trained or how clean I tried to eat, I could never stay consistent. The moment work got demanding, fitness was the first thing to go.
Then it clicked: the problem wasn't effort. It was structure.
My name is Derek Tun, and I've been exactly where you are. Before I started coaching full time, I was just like many of the guys I now help: Hungry for results, following the latest fitness advice found online, constantly trying to build a physique I was proud of that aligned with my culture and lifestyle.
I thought being disciplined was enough. But no matter how much I trained or how clean I tried to eat, I could never stay consistent. The moment work got demanding, fitness was the first thing to go.
Then it clicked: the problem wasn't effort. It was structure.
Why Most Fitness Programs Fail Corporate Professionals
Why Most Fitness Programs Fail Corporate Professionals
Why Most Fitness Programs Fail Corporate Professionals
It's Not You, It's the System You've Been Trying to Follow
If you're an Asian professional working in finance, tech, consulting, accounting, project managers and analysts, and you've tried to get in shape for months (maybe years) but still can't stay consistent, this will make sense. The problem isn't your discipline. You've built success through structure and focus in your career. The problem is that every fitness program you've tried was built for influencers and bodybuilders, not for professionals working 50 to 60 hours a week.
Cookie-Cutter Plans Don't Fit Your Life
Most programs expect you to train 6 days a week, meal prep chicken and broccoli five times a day, and say no to every social dinner just to stay on track.
That's not realistic when your schedule changes daily, when you have client dinners, travel weeks, and deadlines that demand your full attention.
You don't need another rigid plan that collapses the moment work gets busy.
You're Applying the Wrong System
The same "grind harder" mentality that works in business doesn't work for fitness.
Fitness isn't about effort—it's about precision.
You can't brute-force your way to a leaner, stronger physique the same way you grind through your career and personal life.
Every Restart Feels Harder Than Before
You start motivated. You hit the gym, follow the plan, see a few early changes.
Then a week of travel, a few late nights, or one stressful quarter hits, and suddenly, you're back to square one.
Every time you restart, you lose a little more trust in the process… and in yourself.
The fitness industry keeps selling you "motivation" when what you actually need is systems.
The Elite Bodies Blueprint System
The Elite Bodies Blueprint System
The Elite Bodies Blueprint System
A White-Glove, Data-Driven Transformation Built Around Your Exact Life
Elite Bodies Blueprint isn't another generic coaching program or cookie-cutter plan you download online. It's a personalized, concierge-level transformation experience built from the ground up around your exact schedule, preferences, and goals. Here's how it works:
STEP 1
Complete Lifestyle Audit
We start by understanding your starting point, your lifestyle, work commitments, family life, culture, values, and everything that's held you back until now.
Once we gather this data, we design your specific Blueprint: a fully personalized system tailored to your exact life and body.
No guesswork. No generic templates. Just precision.
STEP 2
Your Personalized 3-Phase Transformation
Phase 1 - Foundations
Phase 1 - Foundations
Phase 1 - Foundations
Phase 2 - Optimization
Phase 2 - Optimization
Phase 2 - Optimization
Phase 3 - Solidify
Phase 3 - Solidify
Phase 3 - Solidify
STEP 3
Step 3: 1:1 Coaching + Elite Community
I work 1:1 with you throughout the entire journey:
Daily communication
Weekly progress check-ins
Video form reviews
Guidance with eating out and social events
Professional support whenever you need it
Your Blueprint gets smarter and more efficient over time as we monitor and refine week by week.
You'll also join a community of other Asian men just like you, all on the same journey, sharing wins, asking questions, and supporting each other toward your goals.
You're supported from both a coaching and social perspective. You're part of a team on a mission.
The Outcome?
A body that looks sharp, performs efficiently, and matches the standard you hold everywhere else in life.
How Elite Bodies Blueprint Is Different
This Isn't Another Fitness Program, It's a Partnership
Built for Asian Professionals, Not Generic Fitness
Data-Driven & Precision-Based
Systems That Adapt, Not Plans That Break
Concierge-Level Service
Built for Asian Professionals, Not Generic Fitness
Data-Driven & Precision-Based
Systems That Adapt, Not Plans That Break
Concierge-Level Service
Built for Asian Professionals, Not Generic Fitness
Data-Driven & Precision-Based
Systems That Adapt, Not Plans That Break
Concierge-Level Service
FAQs
FAQs
FAQs
Frequently Asked Questions
Everything you need to know about Elite Bodies Blueprint
Who is this program for?
Do I need prior fitness experience?
How much time do I need to commit?
Can I still eat rice, noodles, and Asian foods?
What if I travel frequently for work?
How long does it take to see results?
How is this different from other coaching programs?
How many clients do you take on at a time?
What's the investment?
What's the next step?
Who is this program for?
Do I need prior fitness experience?
How much time do I need to commit?
Can I still eat rice, noodles, and Asian foods?
What if I travel frequently for work?
How long does it take to see results?
How is this different from other coaching programs?
How many clients do you take on at a time?
What's the investment?
What's the next step?
Who is this program for?
Do I need prior fitness experience?
How much time do I need to commit?
Can I still eat rice, noodles, and Asian foods?
What if I travel frequently for work?
How long does it take to see results?
How is this different from other coaching programs?
How many clients do you take on at a time?
What's the investment?
What's the next step?
Ready to Build a Body That Reflects Your Success?
Stop Treating Your Fitness Like a Side Project. Start Treating It Like Your Career