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!

Monday, 1 August 2011

The Introduction - About me

December 2010


Name: Mark Wong
Age: 23
Occupation: Physiotherapist
Hobbies: Bodybuilding

Purpose of the blog
- Nutrition and training
- Supplement reviews
- Progress updates
- To cure my boredom

Current stats
Height: 181cm
Weight: 90kg
Body fat: 15%
Shoulders: 54.5
Chest: 46
Waist: 34
Upper arm: 17
Lower arm: 14
Thigh: 24
Calf: 16.5

Goals (Deadline: 1/10/11)
1. Sub 8% body fat
2. Achieve a body weight of ~85kg
3. Develop my leg musclature

Hey guys. Thought I would share my experiences as I progress as a bodybuilder. I am pretty new to blogging to please bear with me as I get used to this!

Please visit my website to get general information about my bodybuilding endeavour.

Please feel free to visit my social networks also.

My website

My BodySpace:

My Twitter: