The Rest of the Posts

Lean vs Shredded Body – Which is healthier

To many, who are new to fitness, this might be a very confusing question. It is about the muscle definition level. Here is what...

The Norwegian Experiment

The Norwegian Experiment showed that high-frequency training worked better than the typical 3-day program. There was an increase in the bench and squat by...

Must buy BCAA supplement in 2018

Branched-chain amino acids are the secret to keeping muscles 'well fed', fueled for performance and apt to recover flawlessly. Get the best of the...


Lobster - 17g protein, 0.5g fat, 1g carbs, 80 calories Cod - 20g protein, 1g fat, 0g carbs, 90 calories Shrimp - 21g protein,...

Should you flare or tuck your elbows when pressing?

When you do bench presses, you may happen to face this confusion: should the elbows be flared or tucked? Most gym goers don't even...

What you need to know about multi-vitamins

1. The 2016 CRN Consumer Survey on Dietary Supplements found that the most popular supplements are the multi-vitamin. 2. 75% of 170 million respondents in...

Beverages that have zero carb calories/fats/protein and caffeine free

If you are serious about your fitness goals and this makes you be aware of everything that goes into your system, you probably carefully...

Cost of gym membership in Singapore

This is a list of gym chains such as ActiveSG, Anytime Fitness, Safra EnergyOne, Gymmboxx, Virgin Active, Pure Fitness, Fitness First, True Fitness, and...

Is eating microwave food safe over the long term

While a lot of people use the microwave frequently, possibly daily, to prepare and warm up food, there are some individuals who totally refuse...

How many grams of protein in your popular whey protein supplements

Do you use Whey Protein supplements? This is a list of the popular whey protein supplements out there. Do share it with someone who...
Bodybuilding Singapore
My name is Sha. I discovered & actively pursuing natural bodybuilding since 2012. I'm 40-years-young now & this is my journey to be an authority figure in the fitness industry. I've written 420+ articles at this blog and a total of unique visitors (View My Stats) have visited my blog. I hope these articles helps in your own fitness journey.


Singapore Bodybuilding Interview – Amirrudin Ong

Download this interview in PDF format downloads. Name: Amirrudin Ong @ Ong Soon Hua Height: 1.71m Age as of 2015: 28 years old Weight OFF-season: 90kg Competition...



13 May 2018
IFBB Singapore Nationals 2018

If I miss out any, please contact me.


2011 - 66kg
2012 - 78kg
2013 - 79kg
2014 - 82kg
2015 - 78kg
2016 - 79kg
2017 - 74kg


I train out of the Home of Champions, at Anytime Fitness at Kallang Wave Mall. I’m on a 5-day training cycle, 2 off, then repeat.