Amateur Bodybuilder Of The Week: Alif Builds Muscle In Malaysia!

Alif was a high school rugby star in Malaysia and discovered bodybuilding when he went off to college. Check out the programs he uses to build muscle and burn fat!

How did your bodybuilding journey begin?

I was a talented rugby player in high school. After graduation, I went to the Universiti Tenaga Nasional (UNITEN) in Malaysia at age 18. During my first two years of college, I stopped doing sports and became fat.

I eventually became tired of my fat body and inactive lifestyle and decided to push myself. I got back into sports and started bodybuilding after I did serious research. It paid off and now I can't get enough of bodybuilding and competing.

What workout regimen delivered the best results?

My offseason workout and diet plan are the same as my contest regimen. I focus on increasing my weights during every set.

"I eventually became tired of my fat body and inactive lifestyle and decided to push myself."
Day 1: Legs

Day 2: Back/Biceps

Day 3: Shoulders

Day 4: Chest/Triceps

Day 5: Legs

Day 6: Abs

Day 7: Rest

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What nutrition plan fueled your body?

This is my pre-contest meal plan. I eat every 2-3 hours.

Meal 1
Meal 2
Meal 3: Pre-Workout
Meal 4: Post-Workout
Meal 5
Meal 6

What supplements gave you the greatest gains?

"Always be humble to everyone and keep learning."

How did your passion for bodybuilding emerge?

I challenge myself and never let anyone say that I can't do something. I can't wait to go train every day. For me to be successful, my bodybuilding requires hard work and discipline. It's not just a hobby, it's a lifestyle.

What or who motivated you to be a bodybuilder?

I motivated myself to be a bodybuilder. I want to prove that my body can get leaner and better than yesterday. Mr. Selangor Champ of Champs also inspires me to train hard and be disciplined.

Where did you go for inspiration?

When I feel tired or unmotivated I watch bodybuilding motivation videos on YouTube. I also try to focus my mind to become a bodybuilding champion.

What are your future bodybuilding plans?

In the offseason, I try to gain as much mass as possible. I'm currently preparing for Mr. Putrajaya 2014 and hope to become an IFBB pro one day.

What is the most important bodybuilding tip?

Always be humble to everyone and keep learning. It's most important to stay focused on muscle contraction and form.

Who is your favorite bodybuilder?

My favorite pros are Flex Lewis and Kai Greene. I always watch their videos on YouTube and like how they perform their workouts. They're amazing at posing and do a great job showing their full body on stage.

How did help you reach your goals?

I started learning about nutrition on and always read articles on the site to learn cutting-edge information about the sport.

Alif's Top 5 Gym Tracks

  1. "Turn Off The TV" by Leesang
  2. "Remember The Name" by Fort Minor
  3. "Lose Yourself" by Eminem
  4. "Get Up" by 50 Cent
  5. "Ready For War" by 50 Cent