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International Transformation Of The Month: Li Jia Ng
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AGE 21
HEIGHT 5'2" WEIGHT 132 lbs BODY FAT 26% |
AGE 21
HEIGHT 5'2" WEIGHT 110 lbs BODY FAT 16% |
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.
Supplements
Pre-workout
BSN AminoX BCAA
1 scoop
Post-workout
Optimum Nutrition Whey
1 scoop
Optimum Nutrition Casein
1 scoop
Afternoon: (With meal)
Multivitamin
1 tablet
Green Tea Extract
1 tablet
Diet
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
Egg Whites
5
Apple
1
Oatmeal
1 cup
Meal 2
Almonds
1oz
Mixed Vegetables
1 cup
Lean Meat
3oz
Meal 3
Tuna
2 cans
Sweet Potato
3oz
-
Mixed Vegetables
1 cup
Meal 4
-
Mixed Vegetables
2 cups
Chicken Breast
3oz
Fish Fillet
3oz
Greek Yogurt
1 cup
Peanut Butter
1 tbsp
-
Optimum Nutrition Casein
1 scoop
Training
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.
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
Barbell Bench Press - Medium Grip
4 sets of 12-15 reps
Rest-pause on final set
Incline Dumbbell Press
3 sets of 12-15 reps
Rest-pause on final set
Dumbbell Flyes
3 sets of 12-15 reps
Rest-pause on final set
Incline Cable Flye
3 sets of 12-15 reps
Rest-pause on final set
Triceps Pressdown
3 sets of 12-15
Rest-pause on final set
Standing Dumbbell Triceps Extension
3 sets of 12-15 reps
Rest-pause on final set
Cable Lying Triceps Extension
3 sets of 12-15
Rest-pause on final set
Standing Calf Raises
4 sets of 25-30 reps
Rest-pause on final set
Seated Calf Raise
4 sets of 25-30 reps
Rest-pause on final set
Day 2: Back/Biceps/Abs
Dumbbell Bent Over Row
4 sets of 12-15 reps
Rest-pause on final set
Wide-Grip Pulldown Behind The Neck
3 sets of 12-15 reps
Rest-pause on final set
Seated Cable Rows
3 sets of 12-15 reps
Rest-pause on final set
Reverse-Grip Pulldowns
3 sets of 12-15 reps
Rest-pause on final set
Barbell Curl
4 sets of 12-15 reps
Rest-pause on final set
Preacher Curl
3 sets of 12-15 reps
Rest-pause on final set
Standing One-Arm Cable Curl
3 sets of 12-15 reps
Rest-pause on final set
Bent-Knee Hip Raise (on a bench)
3 sets of 20-30 reps*
Rest-pause on final set
Crunches
3 sets of 20-30 reps*
Rest-pause on final set
Oblique Crunches
3 sets of 20-30 reps*
Rest-pause on final set
* 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
Dumbbell Shoulder Press
4 sets of 12-15 reps
Rest-pause on final set
Smith Machine Upright Row
3 sets of 12-15 reps
Rest-pause on final set
One-Arm Cable Lateral Raise
3 sets of 12-15 reps
Rest-pause on final set
Bent-Over Rear Lateral Raise
3 sets of 12-15 reps
Rest-pause on final set
Barbell Shrug
4 sets of 12-15 reps
Rest-pause on final set-
Seated Calf Raise
4 sets of 25-30 reps
Rest-pause on final set 
Leg Press Calf Raise
4 sets of 25-30 reps
Rest-pause on final set
Day 5: Legs/abs
Barbell Squat
4 sets of 12-15 reps
Rest-pause on final set
Front Barbell Squat
3 sets of 12-15 reps
Rest-pause on final set
Leg Extensions
3 sets of 12-15 reps
Rest-pause on final set
Romanian Deadlift
4 sets of 12-15 reps
Rest-pause on final set
Seated Leg Curl
3 sets of 12-15 reps
Rest-pause on final set-
Bent-Knee Hip Raise (on a bench)
3 sets of 20-30 reps*
Rest-pause on final set -
Crunches
3 sets of 20-30 reps*
Rest-pause on final set 
Plank
3 sets of 1 min reps
Rest-pause on final set
* 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!
Credits
I want to say thank you to everyone who has encouraged me: my family, friends, and especially my brother. Also, Bodybuilding.com has always been my choice for motivation and great recipes. Thanks for helping me move forward!
7 Comments
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XTremeSteelX
THis is so awesomely encouraging!! Great story! Makes me want to work even harder for success. I've been the same when i was younger, i liked sports, but was always a little chunky, mostly after i got to high school. I put on some weight. I finally made myself commit to fitness and be the girl out there enjoying sports ~!! I've still got quite a ways to go with losing fat, but this inspires me so much! Thxs for sharing your story~!
- Body Stats
- ht: 5'6"
- wt: 139 lbs
- bf: 20.0%
bloodylunar
great story, great looking abs, i've been trying to lose the belly fat but i'm weak minded when it come to food, especaiily chinese food.
- Body Stats
- wt: 185 lbs
- bf: 17.0%
TSKho
Awesome transformation, looking really good now! I know what it's like to be surrounded by people who have the local Sg/Msian cuisine on a daily basis, and they think we're weird for eating as such.
- Body Stats
- ht: 5'6"
- wt: 173.8 lbs
- bf: 15.0%
samerym
Well done! I visited Singapore several years ago and the thing that struck me most (which I say to people when I mention the trip) is the million restaurants there. People seem never to eat at home. I was in a food court downtown and I swear every plate had a different meal from the next one, and the place was packed with hundreds and hundreds of people. Great work, LoLi!
- Body Stats
- ht: 5'8"
- wt: 171.6 lbs
- bf: 6.4%
- Body Stats
- ht: 5'3"
- wt: 101.5 lbs
- bf: 8.0%
SpineShark
Great story LoLi and great pictures! Very motivational! Keep up the hard work and I wish you the best for 2013!
Chris Shark
Chris@SpineShark.com
- Body Stats
- ht: 5'7"
- wt: 202 lbs
- bf: 10.0%
- Body Stats
- ht: 5'9"
- wt: 160 lbs
- bf: 12.0%
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