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Name: Ng Chee Yuan
Age as of 2015: 26
Weight OFF-season: 77kg
Years of Training: 10
Occupation: Recent graduate
- 2015 Nutrimen Winner
- Physique War 2015, 2nd
- WBPF 2015 Physique above 170cm cat, 5th
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For today’s athlete spotlight, I’m excited to share this interview of this year’s Nutrimen (A Nutrifirst event) 2015 winner Ng Chee Yuan who believes that fitness is a worthy lifestyle choice.
In this interview the 26-year-old who is a powerlifter at heart, shares his lifting experience and goes over some insightful training that helped him to build an impressive aesthetic thick physique.
Below is an extract of the interview
Q) How did you get started into lifting weights?
Before I started lifting, my friends and I would spend time during recess to do chin ups, that was when it sparked my interest to get bigger and stronger.
Q) What are your current training splits, or program?
Upper/lower body split. 4 lifting days.
Q) How long does your training session last? Your thoughts on training duration.
My training sessions runs about 90 minutes, but if I do have the luxury of time, I’ll throw in a couple more sets of accessory work. In my opinion, if the training duration runs more than 2 hours, either the individual has amazing work capacity, or the individual is underestimating their capability, and may be resting a tad too much between sets.
Q) Where do you train?
Ng Chee Yuan at Nutrimen event contestant #50.
I train at a few different gyms, but I got to say my favourite will be The Gym Nation at Feng shan. The environment’s great, guys there are incredibly strong and motivating it really helps you get through a tough training session.
Q) Do you prefer to train alone, or do you get better results when you’ve a training partner pushing you.
There’s plenty of research to suggest that having someone there to push you produces much better results as we underestimates what we are capable of doing. However, different individuals runs different programs, have different weaknesses, and probably at different phases of their training. Even though, having a training partner is great for progress, it is really difficult to find another person who is running the exact same program as you.
Q) What music do you listen during training?
Nothing in particular. I don’t wear headphones when I am training.
Q) Reading your Insta you’ve interest in powerlifting. So you’re training towards becoming a powerlifter?
Powerlifters takes a very scientific approach to training, breaking down programs to different training blocks, targeting weaknesses and peaking towards a meet day to increase performance over the course of their lifting career. I have taken that approach in training and have seen great results. Physique goals takes a longer time scale and is really difficult to measure.
Let’s just say if your aim is to add 1 inch to your arm, as someone who has been training in the gym for 4 to 5 years, that will take at least 1 or 2 years of their time before said goal is achieved. However, for strength based targets, it’s much more achievable. You know you’re getting stronger, if you’re able to rep out an addition rep of the same weight. Strength is correlated with muscle size, which means that if you’re getting stronger, it is likely that you’re getting more muscular – aside from other neuromuscular adaptations.
Knowing where you are, and knowing that the work you’re putting in is getting you nearer to your goal provides a drive to continue putting the work in. The main driver of hypertrophy is training volume, it doesn’t really matter what kind of training you’re doing – put the work in and the muscles will grow. Just that powerlifting program has a very specific aim, is to get you bigger and stronger for the 3 big lifts, it is essential to include additional accessory work for the arms, latissimus dorsi and lateral deltoids to build up the areas that bodybuilders look out for.
Q) Your thoughts on how important are genetics in building muscle.
They don’t call Phil Heath “the gift” for no reason. All that we can do when it comes to building muscle is to get them bigger. The shape of the muscle, symmetry, the length, the origin and insertions, the muscle belly is all predetermined in our genetics. The only saving grace is that not everyone who is gifted has the resources or even the interest and passion to become big.
Q) Who is and was your mentor? Did you have one, or are you self-coached?
I never had the luxury of having a mentor/trainer to train me; it would have definitely helped a lot if I did.
Q) Who are your bodybuilder idols, locally and internationally?
Personally I do not follow the bodybuilding scene, so I can’t really think of any right off the bat.
Q) Care to share your maximum benchpress, overhead press, deadlift and squats?
They are far from impressive. Bench: 140kg, Overhead Press: 86kg, Deadlifts: 200kg, Squats: 165kg
Q) Your top 3 favourite exercise and why?
Squats and deadlifts for the same reason. There’s no other exercise that provides the same sensation, the excruciating pain and stress that the body suffers under the load feels great. Lastly couple ups – having a girl that lift with you is the greatest blessing that any lifter can have.
Q) What’s your diet like these days?
I eat whatever is available at home, but I’ll make sure I’ll hit my required protein intake. Else I don’t track what I eat.
Q) What is your favourite CLEAN meal?
Wafuken. They serve really tender chicken breast; the macronutrients are friendly for those who are dieting too.
Q) What is your favourite CHEAT meal?
Ice cream. Loads of it. Well at 250kcal per serving (1/4 tub) it isn’t much actually.
Q) Do you believe in staying lean all year round or are you into bulk/cut?
The only way for any advanced lifter (with a few years of proper training) to put on any muscle is to be on a caloric surplus. However, there are studies that indicate that the initial body fat percentage of the individual affects how much of the caloric surplus goes into building muscle, or simply put – you build lesser muscle at a higher fat percentage. Staying between 12 to 15% body fat seems to be the ideal body fat percentage to put on muscle.
Q) Your thoughts on cardio?
“Cardio” is great for keeping the heart healthy, but it’s not really necessary.
Q) What supplements do you use and recommend?
Multi-vitamins, to hit the micronutrients that are lacking from my diet. Fish Oil – I personally don’t like to eat oily fish so that’s my source of DHA and EPA. Protein powder – a cheap an easy way to fill out the gap if my meals are do not have sufficient protein .
Q) What advice would you give for someone who is new to bodybuilding?
For the best result, engage a good personal trainer. At least learn the posture of some basic exercises to hit the different muscle groups.
Q) How do you stay motivated?
Photo by apasionese.
The mirror. Let’s face it, anyone at my age or younger who steps into the gym (other than athletes), is there for one sole reason, to look better. Vanity keeps me motivated.
Q) Aside from bodybuilding, do you have any other hobbies?
Eating. That’s why I still have to lift, so that I don’t get fat.
Q) Where do you see yourself in 5 years?
Probably slaving away to climb the corporate ladder, while lifting as often as time allows.
Photos courtesy of Ng Chee Yuan.
Ng Chee Yuan is managed by @6productions
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