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Name: Bethia Wee Jia Jun
Age as of 2015: 19-years-old
Weight OFF-season: 45.5kg
Competition weight: 44kg
Years of Training: 1+
- NutriGirl 2015 Winner
- Muscle and Fitness War 2015 – 6th
List of your Sponsors:
- Orchard Health Clinic
- Ocean Health
- Salon De Chiox
Social media & websites:
Website – www.BethiaWee.com
Facebook – https://www.facebook.com/bethia.wee.75
Instagram – https://instagram.com/bethiawee
Twitter – https://twitter.com/BethiaWee
Below is an extract of the interview
Q) How did you get started into fitness?
I’ve always been an active individual, dancing almost all my life! But one day I decided to step into the gym without heading to the treadmill. Ever since, I loved the weights area and was hooked! From then, I began doing a lot of my own research via forums, Google and whatever resource I could get hold of.
Q) What are your current training splits, or program?
I train 6-7 times a week, incorporating a split routine, working on the different muscle groups on consecutive trainings. I would also have 1 cardio session per week to keep up with my cardiorespiratory health. My training sessions average around 1.5 to 2 hours.
Q) Has your training philosophy changed through the years?
Not much! From the start, I told myself that focus and determination are key aspects, and till date it still is! But I’ve definitely understood more on quality training over the period of time, such as the need to “feel” the muscles being worked in every rep.
Q) Your background is in dancing I believe. How does years of dancing foundation helped you in your weight training pursuits.
Dancing has given me the flexibility in performing certain movements! I am also pretty good with high intensity programs due to my years of crazy dance trainings, which is honestly worse than HIIT interval running.
Q) How was life after winning Nutrigirl? What impact did it have on you?
Life goes on haha. I train equally hard, but I’ve definitely gone a lot easier on my diet. I stopped meal prepping and tracking my macronutrients as I enjoy eating out! However, by now I am able to estimate the amount of nutrients I’m consuming in every meal based on portion sizes, and I believe in eating things in moderation.
NutriGirl really made me understand how competitors feel; I never knew it would be that tough! All the mood swings and dieting were just unforgettable. However, this competition has undoubtedly proved my ability to be disciplined as long as I had a strong desire to achieve something.
Q) Care to share your maximum benchpress, overhead press, deadlift and squats?
Overhead Press: 30kg
Q) Your top 3 favourite exercise and why?
T-bar rows – It has done well for my back development!
Deadlifts – that sense of satisfaction when I am able to pull a weight that others think I can’t.
Bulgarian Squats – I love the glute and hamstring burn from this!
Q) What’s your diet like these days?
Breakfast is the almost same EVERYDAY – Protein shake, protein bar, bread, vitamins.
Lunch and dinner will be at Wafuken in Asia Square Mall. I hardly get bored of eating the same thing, because I genuinely love it!
Though, I do not track my macros, I still enjoy eating clean and ensuring I get enough of certain nutrients. I do junk as well but all in moderation.
Q) What is your favourite clean meal?
Wafuken! I don’t ever get bored because it is that appetising and guilt free!
Q) What is your favourite cheat meal?
Would an international hotel buffet count? :D Cheat = Chicken + Beef + Salmon + Sashimi + Waffle+ Ice Cream Spam.
Q) Do you believe in staying lean all year round or are you into bulk/cut?
Staying lean all year round because I realised it’s really difficult for me to bulk/cut. I get too cautious with my weight gain that I end up under-eating. Furthemore, I am often called for photo shoots and such. I can’t do so looking like a flab, so yeah.
Q) Is there any upcoming contest you’re preparing for?
As of now, I’ve not decided, so I won’t mention!
Q) Your thoughts on cardio? How to achieve the right balance with muscle building.
Cardio is essential to me! I have a buffet on an average of once a week and it is habitual to do some cardio to burn off the excess intake- or physiologically, not too fat HAHA.
But other than my insecurities, cardio is beneficial in terms of the improved metabolism, heart health, hormonal profile etc.
The rule to the right balance between body building and cardio is to not overdo it. Depending on your training regime, dietary intake, what is “appropriate” differs. Personally, I feel that cardio helps with my body’s definition while putting on mass.
Q) What supplements do you use and recommend?
In the morning and after workouts: Combat MusclePharm
Supper: Muscletech Platanium Casein
All the protein sources mentioned above taste good and have a good nutritional profile! As for creatine, it helps with my recovery and I feel more pumped to work out.
There are many beliefs out there, do not get too cautious about it. Everyone’s body work differently, its best to play the experimental game in the beginning, then formulate your opinion on your own. It’s always a learning journey!
Q) How do you stay motivated?
Nothing in particular is needed to motivate me, I am self-driven and motivated on my own! I love what I do and it is never a chore hitting the gym. It’s my second home.
Q) Aside from fitness, do you have any other hobbies?
Dancing and eating.
Dancing has always been a thing since young, though the gym has taken quite a bit of my flexibility, haha.
My close friends would know that I’m all crazy about meal times. I just love eating, more than often enough I’m goggling for food.
Q) Where do you see yourself in 5 years?
This is a tough one because I have yet to think on my career path. But as for fitness, I believe that I’ll still be as determined as I am now, and hopefully I’ll be able to help others as well! Be it through personal training, or sharing of experience.
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Photos published courtesy and with permission from Bethia Wee.
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