International Transformation Of The Month: Li Jia Ng

Li was always the heavy kid. Her weight followed her into adulthood until she committed to change. With her brother's help, she earned a body she's proud of and gained a lifetime of confidence.
Name: Li Jia Ng (LoLi)
BodySpace: nglijia, Country: Singapore

Li Jia Ng Li Jia Ng
AGE 21
132 lbs
AGE 21
110 lbs

Why I Got Started

In primary and secondary school, I was in the "overweight" club. Although the club was supposed to help me lose weight, I didn't think I belonged in it. I had a passion for basketball and spent my breaks practicing.

I was frustrated because even though I was "sporty," I was unable to get rid of the extra pounds. I had no idea why I was growing horizontally faster than I was growing vertically.

In June of 2012, I decided to change. My brother was using bodybuilding nutrition and workout guides. I saw his tummy fat drop away and was inspired to seek his advice. When he told me that he'd help me, I told myself, "This time I'm going to succeed and change my life for the better!"

How I Did It

For the first few months, I only changed my nutrition. I was intrinsically motivated to be disciplined and strict.

As I started to incorporate workouts, my body began to change dramatically. I began to feel good about my physique, and my confidence and self-esteem soared.

The nutrition changes were the most important. I planned time to buy my groceries, and ensured that I was getting all the nutrients I needed. I also made sure I wasn't eating empty calories. I ate 5-6 meals per day and recorded everything I put inside my body.

Afternoon: (With meal)

Currently, I am practicing intermittent fasting with a feeding window of 8 hours. My meals are less frequent than they are during my cutting season.

Meal 1
Meal 2
  • almonds



  • veggies

    Mixed Vegetables

    1 cup

  • meat

    Lean Meat


Meal 3
Meal 4

Right now, I am bulking. I'm following Jim Stoppani's Shortcut to Size nutrition and workout plan. I do 1-2 warm-up sets before starting my actual work.

Stoppani Trainer

Jim Stoppani's 12-Week
Shortcut To Size

Real science combined with real training produces unreal results. Try Jim Stoppani's Shortcut to Size program on for size - and see for yourself!
Day 1: Chest/Triceps/Calves
Day 2: Back/Biceps/Abs

* Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.

Day 3: Cardio
Day 4: Shoulder/traps/calves
Day 5: Legs/abs

* Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.

Days 6 & 7: Rest

Suggestions for Others

You need to have a goal and always picture it in your mind. You might have to drag yourself to the workout, but afterward you'll feel amazing. Trust yourself and do what's best for you in the gym. Put your emphasis on proper form, not heavy weights.

Nutrition is probably the most important factor of all. Clean up your diet and prepare your food in advance.

Ladies: Don't be afraid to lift heavy weights!

Country-specific Details

In Singapore, it is hard to stay away from all those food temptations. Everywhere you go, there are fast food restaurants and food courts selling foods that I should not be eating. However, it's a great training ground for my mind.

Some people consider me a weirdo for eating so clean, but Asian cuisine can be packed with sugar and empty calories. I love my nutrition now. Kudos to my "weirdo-ness" in this country!


I want to say thank you to everyone who has encouraged me: my family, friends, and especially my brother. Also, has always been my choice for motivation and great recipes. Thanks for helping me move forward!

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