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Body Transformation: Building Muscle

hong kong fitness transformation

Tell us about yourself. What do you do? How old are you?

Hi, my name is Caleb Ngai, I’m 23 years old, and I just graduated this spring from the University of Texas with a degree in Aerospace Engineering.

What made you start your fitness journey?

I’ve always been a physical kid growing up. I practiced martial arts since I was 4 years old, and I loved playing sports. Once I started college, it just seemed natural for me to start working out and begin weight Training. In the beginning, I admit that a lot of the motivation came from trying to look good and get girls, but as I starting making progress and began loving weightlifting in of itself just like any other sport.

Were you intimidated when you started out? What gave you confidence?

I was a bit intimidated at first. Walking into the gym and seeing all these really big guys working out can really psyche you out. But, as I began making steady progress in my strength and physique, I began gaining confidence in myself. Seeing your gains in the mirror and in the gym really is an exhilarating feeling!

Were you on any sort of training program?

At first I believed almost everything I read online about working out. One of the first articles I found were promoting full Body workouts. These types of training are GREAT for weightloss, but for someone like me who was trying to put on mass, it wasn’t the most optimal method. Unfortunately, it took me a while to figure that out. I still definitely made some gains in the beginning though.

In your opinion, what are the hardest things about the fitness lifestyle? What keeps you going?

The hardest thing is probably consistency. It’s so easy to have excuses for missing meals, not going to the gym, deviating from your diet, etc. I definitely fall victim to these pitfalls from time to time, but what keeps me going is seeing the progress I’ve made over the years. Seeing how far I’ve come really helps me look forward to see what I could become. I’m always trying to realize my full potential in my physique.

Currently, what are your goals?

My long Term Goal is to reach 200 lbs while under 10% bodyfat. Just for reference, I’m about 6’ at 180 lbs so I feel that this is a realistic goal, though it will take me a few more years of hard work.

My short term goal right now is to cut to about sub 7% body fat. I just started cutting about two months ago from a long season of bulking. After that I slowly lean bulk until I reach my goal. At least that’s the plan for now.

Are you on any sort of program?

I’m not currently on any specific program. I customize my own training to fit my needs. My training does emphasize high-volume training as I hit each body part about twice a week. I find this the most helpful for me.

Any advice to people who are trying to make this change in lifestyle?

Consistency is the key! Fitness is definitely a lifestyle, so it might be challenging at first to break old habits and establish new ones. But as you see results in your body as well as in the gym, the whole fitness thing will seem more natural. Soon you’ll feel weird if you don’t go to the gym that particular day or miss meals. Fitness will become the norm.

Follow Caleb on Instagram @ccngai17.

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Body Transformation: Building Muscle


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