Monday, 12 December 2011

Time to get big!

Wows. Long time no blog! I have been taking a rest from strict dieting and training for the past 2 months. That's more than enough rest...

 It's time to HUGE!

I am interested in entering a bodybuilding competition in May 2012. It will be my first comp and I am definitely looking forward to it!

Current diet::

Current Supplements::

Current stats::

Weight:                86.1kg
Body fat:              12%
Shoulders:            54.0
Chest:                  45.5
Waist:                  32.5
Upper arm:           16.0
Forearm:              13.5
Thigh:                  24.0
Calf:                    16.5

Bulking phase duration:
- 6 to 8 weeks

Weak point training::
- Lat width
- Legs

Current photo::
(Coming soon)

Monday, 7 November 2011

Quick update

Hey people! Just a quick update for today. There have been no changes in my diet or training in the past few weeks. I am seeing excellent results with my new weak point training targets and carbohydrate cycling diet.

"If it aint broke, it doesn't need fixing!" 

Everything is going to plan. I have a couple months before I start to commence my bulking phase, so for the time being, I am just taking it easy.

In other news, I have just purchased a few more things that'll help me be more effective at the gym.

Controlled Labs - Green Magnitude

I have been reading up on creatine and their effect on water retention. I will let you guys know if I notice any difference to my current micronized creatine monohydrate.

Dip belt 

NOW:  L-Carnitine

Wednesday, 2 November 2011

NEW video: Supplementals

Ayo! New video up on my youtube channel Re: Supplement stack. Please check it out!

Subscribe please! Many thanks in advance.

Friday, 28 October 2011

Carbohydrate Cycling

I have started a new diet utilising the effective method of carbohydrate cycling. For more information:

Here is the macronutrient break down of my diet.

Low carbohydrate day

  • Carbohydrates: 150g
  • Protein: 240g
  • Fats: 60g
High carbohydrate day
  • Carbohydrates: 320g
  • Protein: 200g
  • Fats: 40g

I will be allowing myself one cheat meal a week which will be used on a high carbohydrate day. Keep flexing guys!

Monday, 24 October 2011

Photoshoot Video

Here is the rest of the photos from the shoot taken on 15/10/2011. Hope you enjoy!

Since the photo shoot, I have gained a total of 5.2kg in the past 7 days! I don't think I've eaten so much in such a short period of time. INTENSE! It was quite relieving to have a much-needed break from my dieting regimen..

Since summer is around the corner, I have decided to enter a phase of re-composition (gain muscle & lose fat) with a strong emphasis on developing lat width, lower chest and legs. My new diet involves carbohydrate cycling and can be seen here:

Peace out!

Monday, 17 October 2011

NEW youtube video!!!

I have uploaded a new video on youtube. Check it out!

Please feel free to subscribe if you haven't already. Thanks

End of cutting season!


I have finally completed my cutting phase! Just had a photo shoot couple days ago which was great fun and a new experience. Photos will be posted up shortly when the photographer has chance to send them over.

Here is a quick summary of my cutting phase:

- It has taken 10 weeks to get to where I am at the moment
- I have dropped a total of 8kg in the process
- Currently sitting at approximately 8% body fat
- In hindsight, I think I should have given it a 3-4 more weeks extra to drop more body fat.
- Will probably need to fix up my peak week. I think I peaked too early! Damn..

Conclusion: Over all, I am pretty happy with how my cutting phase went. There are some areas which I made some mistakes in which I will be sure not to make in the next cut. 

Here are my final statistics:

Weight:                82.3kg
Body fat:             8%
Shoulders:            53.5
Chest:                  45.0
Waist:                  30
Upper arm:          16.5
Forearm:              13.5
Thigh:                 24.5
Calf:                    16.5

Some photos...

Usain bolt pose with my girlfriend lol

Abdominal shot

Nutrition on the day of the photo shoot

- Sweet potato 250g
- Chicken breast 150g
- Water 200mls

- Sweet potato 250g
- Chicken breast 150g
- Water 200mls

- Sweet potato 250g
- Chicken breast 150g
- Water 100mls

- Brown bread x2 slices
- Cream cheese spread
- Protein shake (40g protein
* Increased my Sodium intake to 1,000mg

- Sugar lollies x 2


A big thank you to Ben Teh Photography @ for inviting me for a photo shoot. Much appreciated, Ben!

So... What happens now, Mark?

Well, I am taking a break from hardcore dieting and training for 2 weeks before  I resume my new regimen. More on that later though. I am definately trying to get some videos uploaded, but I am having some difficulties editing.

Friday, 7 October 2011

Quick progress photo

Just a quick progress photo for my back.

Ignore the chicken legs lol
I tried making a video the other day, but it turned out to be a failure as I don't have a tripod as of yet. Don't forget to checkout my youtube channel @ Thanks guys, and see you soon.

Monday, 3 October 2011

Nutrition: My peak week!

 Greetings. Over the past week, I have been in the process of designing an individualised  "peak week" plan with the aim of documenting my body's response. This will help me prepare for the photo shoot that I have in the weeks coming up.

"Mark! What's a peak week?"

The peak week is the final week of preparation preceding a body building contest and/or photo shoot. Nutrition and training parameters are monitored closely with the aim of  maximising one's physique.

I love this song.

The Peak Week

Normal - Baseline parameters:
Protein: 240g             Carbohydrate: 150g             Fat: 50g
Water: 5L                  Sodium: <2,000mg                Creatine: 5g      
Training: Normal
Cardio: 30 minutes (moderate intensity)

Day 1 - Saturday (7 days out)
Protein: 240g             Carbohydrate: 150g             Fat: 50g
Water: 5L                  Sodium: <2,000mg                Creatine: 5g      
Training: Normal
Cardio: 30 minutes (moderate intensity)

Day 2 - Sunday (6 days out)
Protein: 240g             Carbohydrate: 150g             Fat: 50g
Water: 5L                  Sodium: <2,000mg               Creatine: 5g      
Training: Rest
Cardio: 30 minutes (moderate intensity)

Day 3 - Monday (5 days out)
Protein: 240g             Carbohydrate150g             Fat: 50g
Water: 5L                  Sodium: <2,000mg               Creatine: 5g      
Training: Legs, no sets to failure
Cardio: 25 minutes (moderate intensity

Day 4 - Tuesday (4 days out)
Protein: 240g             Carbohydrate: 350g             Fat: 50g
Water: 4L                  Sodium: <2,000mg               Creatine: 5g      
Training: Chest and back, no sets to failure
Cardio: 20 minutes (moderate intensity)

Day 5 - Wednesday (3 days out)
Protein: 240g             Carbohydrate: 250g             Fat: 50g
Water: 4L                  Sodium: <2,000mg                Creatine: 5g      
Training: Shoulders and arms, no sets to failure
Cardio: 15 minutes (moderate intensity)

Day 6 - Thursday (2 days out)
Protein: 240g             Carbohydrate: 180g             Fat: 50g
Water: 3L                  Sodium: <2,000mg                Creatine: 5g      
Training: Light whole body exercises (25 minutes)
Cardio: 10 minutes (moderate intensity)

Day 7 - Friday (1 days out)
Protein: 240g             Carbohydrate: 150g             Fat: 50g
Water: 2L                  Sodium: <2,000mg                Creatine: 5g      
Training: Light whole body exercises (15 minutes)
Cardio: Nil
* cease water intake 12 hours prior to show
* cease fibre intake

Show day - Saturday (0 days out)
...I am still trying to figure out what I will be specifically eating on the day. I shall keep you guys posted when I do have it all sorted out!

Eating my birthday cake! Nice treat.

Thursday, 29 September 2011

Week 8: Progress update

Has it already been 2 months already!? Since the beginning of August, I have lost approximately 7kg and I am looking the leanest I have ever been. Sorry guys, no progress photos for now... I am currently working on a new youtube video.

Who's that pokemon ?

Current stats:

Weight:                83.8kg
Body fat:             11%
Shoulders:            53.5
Chest:                  45.5
Waist:                  30.5
Upper arm:          16.5
Forearm:              13.5
Thigh:                 24.5
Calf:                    16.5

Update to diet:
  • I have reduce my Sodium intake to <2000mg to remove any excess water that I am holding onto under my skin. I have resorted to using flavours from onion, garlic and chili to help make my food taste a little bit better. LoL.
  •  I am being consistent with my daily intake of water of 4 litres. This will help keep my muscle bellies appear fuller as my carbohydrate intake decreases.
  • I have also increased the amount of fibre (from green vegetables) to help with some issues with bloating. 

Sunday, 25 September 2011

NEW Youtube channel!

I have decided to make a Youtube channel. Here it is!

I have no idea how to make videos, but I guess it's time to learn. Please feel free to subscribe! If you have any suggestions on what content I should cover in the videos, let me know in the comments section below.

Tripod with an apple
Sony Bloggie Touch
A meal of champions. LoL.

Monday, 12 September 2011

Week 5: Progress update

I'm still here! Apologies for not updating regularly in the past 2 weeks. (My life: Work, Gym, Eat, Girlfriend, Dota, Sleep) Anyway, I think it's time for Progress update number 2! Check it out!

LOL. I swear I did not tan my forearms only.

Abs starting to show finally...

Hit that bicep shot!
My impression: I think my progress is definately heading in the right direction. The weight is coming down gradually. It appears that I am still holding onto some body fat, however, that should be no issue as I will be further dropping my carbohydrates to ~160g in about a week. Other than that, I think the cuts are coming out nicely and gradually. What do you guys reckon?

Current stats:

Weight:                86.5kg
Body fat:             13%
Shoulders:            53.5
Chest:                  46.0
Waist:                  31.0
Upper arm:          16.5
Forearm:              14.0
Thigh:                 24.5
Calf:                    16.5

"Mark, where are your legs???"
They are lagging behind the rest of my body, but here they are anyway.

Yes, it is a small picture.
Yes,  I am standing on a chair.
And yes,  I am only wearing one sock.

Other news::

- Bought some Glutamine and BCAAs supplements to prepare myself for carbohydrate depletion.
- Cycling between my pre workout supplements (C4 and NOXplode).
- Power training this week. Got to keep mixing it up!

Wednesday, 31 August 2011

Top 5 Pre-Workout Supplements

Pre-workout supplements... Gotta love them! Honestly, I don't think I'll ever have such an intense gym session without them. They provide the much needed elevation in energy levels required for a training sesh, especially when you are coming straight from work.

Generally speaking, all pre-workout supplements contain the following ingredients...

Beta-Alanine - Reduces the lactic acid build up in your muscles

Arginine - A non-essential amino acid which causes vascular dilation allowing for more nutrients to be passed to your muscles. This prolongs training by improving muscular endurance and delay muscle fatigue

Caffeine - Central Nervous System stimulant which increase mental and physical activity

Creatine - A nitrogenous organic acid which enhances energy production to all cells in the body. It is particularly useful in explosive muscle contractions during anaerobic exercises.


Here are the top 5 supplements that I have encountered so far:

1. C4 - Cellucor

2. NO-Xpode - BSN

3. Jack3d - USPlabs

4. 1.M.R - BPI

5. Super pump MAX - Gaspari Nutrition

Which pre-workout supplements do you like?
Let me know! I am open to trying new supplements anytime.

Thursday, 25 August 2011

Gym equipment

Taking a much needed rest day today... The whole body appears to be suffering from intense DOMS. Love it!!

DOMS or Delayed Onset of Muscle Soreness is the muscular pain/stiffness experienced following unaccustomed or strenuous exercise. This pain is secondary to the microscopic tears in the muscles required for muscle development.

Anyway, I thought I'd share with you what equipment I bring to the gym every time I go.

What's in the bag???

Standard issue gym bag
Wrist straps
Wrist wraps

Lifting belt

Ipod Nano

Monday, 22 August 2011

Week 3: Progress update

Has it already been 3 weeks since I started this blog? Time flies when you're pumping iron. Every couple of weeks I will try and post some progress photos. Check it out!

August 2011
Weak points: Alright. From this photo, it appears that my lower back muscles (erector spinae group) are lagging behind a bit. (Note to self: DO MORE DEADLIFTS!) I have also had some problems increasing my lat width which I know I need to persist with. Where's my bicep peaks at? Damn... Other than that, the definition should improve as the body fat % drops down. What do you guys reckon?

Current stats:

Weight:                88.8kg
Body fat:             14%
Shoulders:            53.5
Chest:                  45.5
Waist:                  31.5
Upper arm:          16.5
Forearm:              14.0
Thigh:                 24.5
Calf:                    16.5


2.5kg of sweet potato

Alterations to diet: I have incorporated more sweet potato into my diet and reduced the amount of rolled oats. Why? It's good to get your carbohydrates from a variety of sources of food. Will likely be dropping my carbohydrates from 320g to 240g next week.

Cheat meal of the week: Pho dac biet!

I went running...

Long distant running is probably not the smartest idea to preserve muscle... but I entered the City2Surf 14km run anyway. The dude behind me apparently likes to flex as well?

City 2 surf (14km)
Time: 90 minutes 45 seconds

Saturday, 13 August 2011

Injury Management: Shoulder Impingement (Subacromial)

I have decided to start posting some information about the most common injuries experienced by bodybuilders at the gym. Hopefully there is enough detail in these posts to help you to identify, treat and self manage your own injuries! However... whenever in doubt, consult your local general practitioner/physiotherapist.

Shoulder joint

** In normal shoulder movement, the bursa and rotator cuff tendons glide smoothly under the acromion. Shoulder impingement occurs when these structures are compressed during shoulder movement. If left unattended, this may lead to a tear of the bursa and/or rotator cuff muscle.

  • compression of the structures (namely the bursa and rotator cuff tendons) under the acromion
  • pain is usually elicited when raising the arm above the head
  • exercises such as shoulder press, lat pull down, lateral/front raise and overhead throwing may predispose the shoulder to impingement

  • hooked/curved acromion
  • acromial spurs
  • inflammation of tendons/bursa (aka tendonitis, bursitis) from overuse
  • poor scapulohumeral rhythm

Signs and Symptoms:
  • pain at the front/side shoulder area
  • pain reproduced with shoulder movement, especially overhead
  • painful arc may be present
  • difficulty sleeping on affected side

  1. Rest from any aggravating activities
  2. Anti-inflammatory medication (if indicated)
  3. Stretch all neck/shoulder muscles
  4. Graduated exercise program: Range of motion movements (passive/active), Weighted pendulum, Shoulder theraband exercises (Internal/External rotation, Adduction, Extension), Scapula stabilising exercises, Postural correction, Biomechanical correction, Gradual return to activities)
  5. If all the above fails: cortisone injection, surgery
If you would like to know more information about shoulder impingement, feel free to drop me a comment below. The information provided is a very rough guideline of the management of this particular injury.

Thursday, 11 August 2011

My website

G'day. I just wanted to share the Wong Progress website @ This website has general information about training, nutrition and supplements. Feel free to have a look!

Wong Progress

Monday, 8 August 2011


I think one of the most common questions asked at the gym is...

" Hey couz... what supplements are you taking? "

Although everyone wants to know what the biggest guy at the gym is on, remember that supplements are only ideal when you are already eating and training correctly. Supplements exist to assist you, not do the work for you.

My current supplement stack

 Components  ::

1. Optimum Nutrition: 100% whey protein (Gold standard) Double chocolate

2. Optimum Nutrition: Micronized Creatine Powder

3. Optimum Nutrition: Opti-Men multi-vitamin

4. BPI Sport: 1MR

5. Blackmore: Fish oil capsule

When it comes down to supplementation, it is an idea to try different products to see how you respond to them. Having said that, I am currently in the process of writing reviews for some of the supplements that I have taken in the past.

I hate it when I run out of protein >_<

... that's why I am well prepared now! ... $1300 later...

Saturday, 6 August 2011

Couple of old photos of me

Blog post number 3! Hells yeah.

Big shout out to HanhChampion who is currently my only follower. Lol. Take time to have a look at this blog @ Good to see a big asian fella!

Anyways, thought I'd quickly show you some photos of myself which I took at the end of 2010. I was approximately 84kg at the time. All these photos can be found at if you would like to see more.

** Yes I know there are no leg photos. I am quite ashamed of them to be honest. But I HAVE been working on them, and will be posting new photos up very soon!!!

Lol. Dork pose!

Yes. That IS me believe it or not.
Here is a photo of my legs I took a couple of months ago. Reminds me of a frog?

They're slowly getting there!

Wednesday, 3 August 2011

My nutrition

Hey guys! This is the diet plan I will utilise to lose some fat/retain muscle. I am sure I will be making constant changes to the macronutrient totals as this is just the rough draft. The total calories is ~2900 which to me, seems like quite a lot for a 90kg guy like myself, but we shall see how I go with it.

" MARK! Why do you have so much whey protein supplement!? "
- Ideally I would like to eat more natural sources of protein in my diet, however, due to work and time restraints I have resorted to using whey protein supplement to ramp up my protein intake. (plus it's way cheaper than buying a sh*t load of fresh meat!)

" Why do you have 6 meals a day? "
- Simple! I do not like the feeling of being hungry! I like the fact the my digestive system constantly processes the food I ingest. Although, some people eat reguarly because there is a belief that you begin to enter "starvation mode" (= muscle loss + fat storage) within 2-3 hours of your last meal.

" What is up with the fish oil ? "
- I am aiming to keep my fat intake between 50-100g. Since there is limited fat in the other foods that I am eating, I need to try and supplement my fat intake. Also, I heard fish oil is good for memory?

" What whey protein supplement are you currently taking? "
- Optimum Nutrition 100% whey protein (Gold standard). Full information on what supplements I am taking can be found at Feel free to have a browse around the website :)

Total calories: ~2900
Macronutrients 240/300/80 (Protein/Carbohydrate/Fats)
Water intake: 4L

Standard dinner

Meal 1:
  • Oats 1 1/2 cup
  • Whole egg x 1
  • Whey protein 35g
  • Fish oil x 2g
Meal 2:
  • Sweet potato 300g
  • Whole egg x 1
  • Whey protein 35g
  • Fish oil x 2g
Meal 3:
  • Brown rice 150g
  • Chicken breast 200g
  • Fish oil x 2g
  • Vegetables
Meal 4:
  • Oats 1 1/2 cup
  • Whole egg x 1
  • Whey protein 35g
  • Fish oil x 2g
Meal 5: (post workout)
  • Whey protein 40g
  • Apple
  • Banana
Meal 6:
  • Chicken breast 200g
  • Fish oil x 2g
  • Vegetables
Favourite cheat meal of the week:
Japanese Bento Box

I like to have one cheat meal a week (usually on the weekend) to give me a rest from the boring and bland diet. Gotta love the bento box!