International Transformation Of The Month: Lee Tze Hian

Lee may have been living the good life, but his body wasn’t showing it. So he took action. He repaired his injuries, transformed his life, and built a stare-worthy body!

Business moves often include fitness changes. When Lee Tze Hian left Singapore for South Korea, he discovered the secret to six-pack abs. He ditched his cardio-minded philosophy and began a bodybuilding regimen that delivered the physique he sought.

Name: Lee Tze Hian
BodySpace: LeeTzeHian
Country: Singapore
Lee Tze Hian Lee Tze Hian
AGE 32
HEIGHT
5'8"
WEIGHT
190 lbs
BODY FAT
18.8%
WAIST
36"
AGE 33
HEIGHT
5'8"
WEIGHT
174 lbs
BODY FAT
10%
WAIST
30"


Why I Got Started

When I left the Singapore Army, my fitness started fading. It faded even more when I moved to South Korea and began a new job. With the career came more socializing and more drinking—you do the math. Age didn't help.

After 30, things got worse: simple activities like climbing stairs and lifting loads took more and more effort. I also had a load of excuses for not exercising: a loose rotator cuff, an injured left wrist, lower back pain, bad knees. Finally, after continuous teasing, I'd had enough!

How I Did It

I had an X-ray, followed by physiotherapy, for my back in June 2011. When the physiotherapist gave me the green light, I took up membership in the gym in Korea. This might seem unbelievable, but men with a six-pack are common in Korean gyms. Even men well into their fifties look amazing.

Seeing the way Koreans train is ridiculous. A guy can complete seven sets of different exercises straight, look at his abs in the mirror, then repeat the whole process all over again. How can you slack with somebody like that training next to you?

As I started training, I started reading. I've read roughly six books about fitness, but the most effective was The 4-Hour Body by Tim Ferriss. The book highlighted the ketogenic diet, which is difficult yet effective. Now, a year later, people are consulting me about losing fat and gaining muscle. I hope my story will continue to reinforce the motto that so many before me have set: "Anything is possible, you just have to put you mind into it."


Supplements
Morning
Lunch
Dinner
Pre Workout
  • Promera Sports Beta-Cret

    Promera Sports Beta-Cret

    2 scoops

Intra Workout
  • Coffee Powder

    Coffee Powder

    100g

  • BPI Blox

    BPI Blox

    2 scoops

Post Workout


Diet
Meal 1
  • eggs

    Eggs

    3

  • chicken

    Chicken Breast

    250g

Meal 2: Post-workout
Meal 3
  • Shark Steak

    Shark Steak

    200g

Meal 4
  • eggs

    Eggs

    3

  • chicken

    Chicken Breast

    250g

Meal 5
  • Low-Fat Milk

    Low-Fat Milk

    750 mL



Training
Day 1: Shoulders
  • Smith Machine Shrug Smith Machine Shrug

    Smith Machine Shrug

    4 sets of 10 reps
  • Upright Barbell Row Upright Barbell Row

    Upright Barbell Row

    3 sets of 10 reps
  • Power Clean Power Clean

    Power Clean

    3 sets of 6 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows (High elbows)

    2 sets of 8 reps
  • Arnold Dumbbell Press Arnold Dumbbell Press

    Arnold Dumbbell Press

    2 sets of 15 reps
  • Standing Dumbbell Upright Row Standing Dumbbell Upright Row

    Standing Dumbbell Upright Row

    2 sets of 15 reps
  • External Rotation with Band External Rotation with Band

    External Rotation with Band

    2 sets of 8 reps
  • Barbell Shoulder Press Barbell Shoulder Press

    Barbell Shoulder Press

    3 sets of 15 reps
  • Front Cable Raise Front Cable Raise

    Front Cable Raise

    2 sets of 8 reps
Day 2: Back/Triceps
  • Bent Over Barbell Row Bent Over Barbell Row

    Yates Row

    3 sets of 10 reps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    3 sets of 12 reps
  • Weighted Pull Ups Weighted Pull Ups

    Weighted Pull Ups

    3 sets of 8 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    2 sets of 15 reps
  • Seated Triceps Press Seated Triceps Press

    Seated Triceps Press

    2 sets of 12 reps
  • Kneeling Cable Triceps Extension Kneeling Cable Triceps Extension

    Kneeling Cable Triceps Extension

    2 sets of 10 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 sets of 10 reps
Day 3: Rest
Day 4: Legs
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 15 reps
  • Leg Press Leg Press

    Leg Press

    3 sets of 12 reps
  • Barbell Squat Barbell Squat

    Barbell Squat

    3 sets of 12 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    2 sets of 12 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

    Stiff-Legged Barbell Deadlift

    2 sets of 12 reps
  • Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises

    Smith Machine Reverse Calf Raises

    1 set of 75 reps
Day 5: Chest/Biceps
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    2 sets of 8 reps
  • Weighted Bench Dip Weighted Bench Dip

    Weighted Bench Dip

    3 sets of 8 reps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    3 sets of 8 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    2 sets of 8 reps
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    2 sets of 8 reps
  • EZ-Bar Curl EZ-Bar Curl

    EZ-Bar Curl

    2 sets of 8 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    2 sets of 8 reps
Day 6 & Day 7: Rest


Suggestions For Others

Picking up an exercise regimen is easy. Sticking to one is tough. Sometimes, advice from people and books may seem ridiculous, but until it is proven wrong, how do you know it won't work for you? Most written exercise theory, to a certain extent, will work for everybody.

You have to read and experiment until you find a program that floats your boat. Do not jump into a gym membership without a plan. Method-less training is haphazard.

Haphazardness will not produce sustainable results. Without sustainable results, a person is likely to give up.

Fitness In Singapore

The fact that I was quite fit during my school and army days made it unbearable when people reminded me of my long-gone "hay days" and current "good-life" body.

In Singapore, six-pack abs are rare while pot-bellies are a common sight. I used to be part of the crowd that believed cardio is the best way to lose fat.

Two weeks into my training, I went online to find a formula for a six-pack. To my surprise, none of them included running, swimming, or any long cardio sessions. I found bodybuilding to be the best fat-loss formula and went on to give it a try. I had serious doubts, but now I am a true believer-look at me!

I train people of different nationalities on the importance of a good diet, the role of fat-storage hormones, and the benefits of a good workout. That's my mission.