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Long Nguyen | Online Fitness Coach

@longbrah

3.1K

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1210

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Helping busy Asians lose fat + build muscle 🍚
Keep the foods you grew up eating
130kg → 93kg | Results @inspirephysiques
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Some of you may remember Inspire Physiques as my online coaching business a few years ago.

I took a break, life took over, and before I knew it I’d convinced myself I’d left that behind.

Turns out I hadn’t. I was just getting the experience I needed.

I’m well and truly back — here to help people chase the physique they’ve always wanted while still showing up for the people who matter most.

Appreciate everyone who followed across from @longbrah. by @longbrah

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18

2 months ago

I spent years losing the same 15kg over and over again.

A few things finally helped me break that cycle:

1. Build habits you can actually stick to. A sustainable structured plan does wonders for you if you can stick to it.

2. Find a reason that goes deeper than just losing weight. Think about what getting healthier would actually mean to you.

3. And when you have a bad day, stop throwing the whole week away. Just get back to it, not ‘I’ll start again on Monday’

For me, that reason eventually became bigger than myself.

I want my son to grow up with a version of me I’m proud of. by @longbrah

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31

2 months ago

Thịt Kho Trứng 🇻🇳

Caramelised pork with quail eggs 🤤

Makes 4 serves

Per serve:

697 calories | 54P 65C 24F

Ingredients:

560g pork loin roast
200g quail eggs
600g cooked white rice
500g coconut water
40g fish sauce
40g light soy sauce
20g brown sugar
8g sweetener
16g shallot
8g garlic
12g canola oil
400g cucumber

Method:

1. Dice the garlic and shallot, then cut the pork into bite-sized pieces.
2. Mix the pork with the garlic, shallot, fish sauce and soy sauce. Marinate for 30 mins.
3. Heat the oil over medium heat, add the brown sugar and cook until lightly browned.
4. Add the pork and brown the outside.
5. Add the coconut water and bring to a gentle simmer.
6. Let it reduce until the pork is nearly cooked.
7. Add the quail eggs for the final 10–15 mins.
8. Keep simmering until the sauce is reduced to your liking. Season to taste.
9. Divide into 4 serves with rice and cucumber.

#recipe #caloriefriendly #vietnamese by @longbrah

1k

26

a month ago

If you need any reason, make it this one. Damn even for your future kids.

@babybeeprams by @longbrah

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11

3 days ago

Week 18* | Getting Shredded

Tbh my worst week yet, but we get back on it!!!

@musclenation

#physique #weightloss #gym #transformation by @longbrah

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19

5 days ago

🇻🇳 Bò Kho Inspired Chicken Rice Bowl

All the flavour of bò kho, made into an easy chicken and rice dish 😂

Makes 1 serve

610 calories | 45P 62C 19F

Ingredients:

180g skinless chicken thigh
10g lemongrass, finely minced
5g garlic, minced
10g light soy sauce
8g fish sauce
12g tomato paste
4g brown sugar
3g canola oil
1g Chinese five spice
1g smoked paprika
1g chilli flakes
2.5g fresh chilli, sliced
5g lime juice
Salt and pepper, to taste
150g cooked jasmine rice
200g Chinese broccoli (gai lan)
10g coriander (optional)
Fresh lime (optional)

Method:

1. Cut the chicken into bite-sized pieces, or leave it whole if you prefer.
2. Mix the marinade ingredients, add the chicken and toss until coated.
3. Marinate for 20-30 minutes, or overnight for more flavour.
4. Cook in a hot pan until cooked through and caramelised on both sides.
5. Blanch or steam the chinese broccoli (gai lan) until just tender, keeping a bit of bite in the stems.
6. Serve with rice and the chinese broccoli and finish with coriander and lime.

#vietnamesefood #highproteinrecipes #asianrecipes by @longbrah

62

6

7 days ago

Week 17 | Getting Shredded

A much needed break is underway. Let me try not to eat too much 😂

@musclenation

#physique #weightloss #gym #transformation by @longbrah

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8

11 days ago

Vietnamese Tomato Meatballs & Tofu 🇻🇳

A comforting Vietnamese-style tomato tofu dish with lean pork meatballs, plenty of veg and a solid hit of protein. It’s a big serving, super filling and perfect with white rice.

Makes 1 large serving

~ 600 calories | 45P 70C 17F

Ingredients:

120g extra-lean pork mince

10g shallot, finely diced

3g garlic, minced

4g fish sauce

1g chicken bouillon powder

0.5g black pepper

80g firm tofu

1g oil

300g canned crushed tomatoes

100g mushrooms, sliced

100g wombok / napa cabbage, sliced

20g shallot, finely diced

5g garlic, minced

10g tomato paste

4g fish sauce

1g chicken bouillon powder

2g sweetener

0.5g black pepper

10g spring onion, sliced

150g cooked white rice

Method:

1. Pat the tofu dry, cut into cubes and lightly coat with oil. Air fry at 190°C until golden and slightly crispy.
2. Mix the pork mince, shallot, garlic, fish sauce, chicken powder and pepper, then roll into meatballs.
3. Brown the meatballs on all sides in a hot non-stick pan, then set aside.
4. In the same pan, sauté the shallot and garlic until fragrant.
5. Add the crushed tomatoes, tomato paste, fish sauce, chicken powder, sweetener and pepper. Stir and bring to a gentle simmer.
6. Add the mushrooms and meatballs, then simmer until the meatballs are cooked through.
7. Add the cabbage and tofu, gently stir through the sauce and simmer until the cabbage softens.
8. Finish with spring onion and adjust seasoning to taste.
9. Serve with cooked white rice and enjoy.

#vietnamesefood #highproteinrecipes #asianrecipes by @longbrah

69

2

13 days ago

If I was starting in the gym again, I’d keep things way simpler.

Focus on showing up, learning your form, training with actual intensity and doing enough to make progress.

You can worry about optimising all the little stuff later.

#gym #exercise #gymforbeginners by @longbrah

24

0

15 days ago

Fish Sauce Chicken (Gà Nước Mắm)

A calorie-friendly take on Vietnamese fish sauce chicken using chicken thigh and the air fryer instead of deep frying. It’s crispy, sticky, garlicky and packed with flavour.

1 serving

~560 calories | 43P 55C 15F

Ingredients:

- 200 g boneless, skinless chicken thigh
- 16 g fish sauce
- 2.5 g garlic powder
- 2.5 g onion powder
- 1.5 g MSG
- 6 g cornstarch
- 2 g canola oil
- 5 g sugar
- 20 g water
- 5 g fresh garlic, minced
- 1 g chilli flakes
- 5 g spring onion, sliced
- Black pepper, to taste
- 150 g cooked jasmine rice

Method:

1. Cut the chicken thigh into even bite-sized pieces.
2. Add the chicken, a portion of the fish sauce, garlic powder, onion powder, MSG, black pepper, cornstarch and oil to a zip-lock bag. Seal and toss well until every piece is evenly coated. Leave to marinate for 20–30 minutes.
3. Preheat the air fryer to 200°C. Place the chicken in a single layer and air fry for 12-16 minutes, tossing halfway, until golden and cooked through.
4. While the chicken cooks, heat a non-stick pan over medium heat. Add the fresh garlic and cook briefly until fragrant.
5. Add the remaining fish sauce, sugar, water, remaining seasonings and chilli flakes. Stir and simmer until the sauce reduces and becomes slightly sticky.
6. Add the air-fried chicken to the pan and toss until every piece is glossy and evenly coated in the nước mắm (fish sauce) sauce.
7. Toss through the spring onion and remove from the heat.
8. Serve immediately with cooked jasmine rice.

#highproteinrecipes #caloriedeficitmeals #vietnamesefood by @longbrah

132

13

16 days ago

Losing 35kg+ got a lot easier once I stopped trying to make my diet feel miserable.

I still eat rice, Asian food, meals out and the foods I actually enjoy.

I just make them fit my calories, keep protein high and stay consistent most of the time.

That’s what’s made this way easier to stick to long term. by @longbrah

33

0

17 days ago

HIGH-PROTEIN THAI BASIL BEEF 🌶️🍳

Calorie-friendly, high-protein and it’s so easy to meal prep. It still packs heaps of flavour.

Makes 4 serves

627 calories | 53P | 63C | 18F

Ingredients:

800g lean beef mince, ~5% fat
12g canola oil
80g shallots
32g fresh garlic
32g fresh chilli
48g oyster sauce
40g light soy sauce
20g dark soy sauce
20g fish sauce
16g sugar
60g Thai basil
600g cooked jasmine rice
4 large eggs

Cucumber, optional

Method:

1. Finely slice the shallots, garlic and chilli.
2. Heat the canola oil in a large pan or wok over high heat.
3. Add the shallots, garlic and chilli and stir-fry until fragrant.
4. Add the beef mince and cook until browned, breaking it apart as it cooks.
5. Add the oyster sauce, light soy sauce, dark soy sauce, fish sauce and sugar.
6. Toss everything together until the beef is evenly coated and the sauce has reduced slightly.
7. Turn off the heat, add the Thai basil and toss until just wilted.
8. Fry the eggs in a non-stick pan.
9. Divide the rice and Thai basil beef between 4 serves, then top each with an egg and cucumber.

#highproteinrecipes #asianfood #mealprep by @longbrah

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19

18 days ago