The Rest of the Posts

How much calories in your Hari Raya goodies

Calories are for 1 serving/piece only. A person weighing 59kg would burn 100 calories if he/she jogs 10-minute 1.6km run. Kuih Bangkit 31 calories 2g sugar Kuih Rose Honeycomb 50...

Exercise Recommendations for 40+ Year Old Dudes

I’m 40 years old & I’m always trying to find ways to be healthy. I was reading this 2013 study on investigating changes in muscle...

Myth or Truth – Will I catch a cold if I get wet in...

Every time you step out in the rain, most of you experience the words of your mother or grandmother ringing in the ears, warning...

Bulking Tips

Bulking to me is hard, especially the force-feeding. Most of the time, the surplus calories usually will result in fat gain rather than lean muscles. A...

How much REM deep sleep do we need?

Sleep is vital for the body since it is the only time that our mind and body both are at rest. The body carries...

Why you should take Calcium Magnesium supplement

If you are like me, lactose intolerant, where I am unable to consume milk, then Calcium Magnesium supplement is the alternative for you. Calcium...

Top 3 Best Creatine Supplements of 2018

Creatine is one of those bodybuilding supplements that have been proven over and over again to be efficient. Therefore, if you don't want to...

NOW Foods Carbo Gain Earlier this morning during meal-prep Sahur Ramadan 🕌. A ‘cheatcode’ I found out not to lose my gain is supplementing with NOW Foods Carbo...

What is inside my gym bag?

I am a practical person, I'll only bring items that I will use for the day itself. Here is a list of things I...

Do professional bodybuilders eat bread?

So much has been said about bread that it is probably the biggest topic in nutrition – somehow bread is scary and everyone worries...
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 470+ 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...



27 October 2018
Show of Strength 2018

If I missed out any events, 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.