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Allen Mao

@allenmao90

11.2K

followers

1514

following

❤️ K, C, R
💪 Comp Prep Coach
⭕️lympian x 1
IFBB PRO CARD x 12
🔽 Coaching inquiry below 🔽

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NGP FANIAL

首張必須用招牌 superman pose做開頭！

覺得比AOC的我更強了（可以去看再告訴我有沒有😂）

整體稍微再飽滿一些弱項腹肌背部要再好好堆👍

最後Ending Pose 不知道哪來的自信⋯就帥就好了吧？

Coach: @allenmao90

🐔： @yanting6457 code:abc123

👔： @freedom__athletic.tw code:Vic0119

💊： @monster_planet__ code:vic0119

🩳： @warrior.official_tw

💄： @meimei19910620

舞台： @ngptaiwan

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5

No shortcuts. No comfort zone. No settling.

🫡 To my coach @allenmao90 — thank you for the standards, the guidance, and the push to become better.

❤️ To my wife @rajvir__sandhu — thank you for standing beside me through every sacrifice, every long day, and every part of this journey people never see @jr.lumba thanks for great work brother much appreciated @men_physique_pro #menbodybuilding #gymshark #gymshark

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10月4號- 越南胡志明自然NPC 資格賽
#naturalbodybuilding #ifbbbikini #ifbbvietnam_ifbbproleague

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NGP 最終戰

今年的賽事就告一段落了

每天像個機器人一樣清晨七點起床

幫孩子準備早餐送小孩接著餓著肚子訓練三個小時

結束趕快吃一餐就衝去上班晚上回到家整理家務

孩子的奶瓶上學的東西弄一弄也半夜兩點了

或許沒看過凌晨四點的洛杉磯但每天都只睡五小時😂

賽前腰拉傷只能吃止痛藥硬拼自己跟小孩也都感冒

有時候也會質疑自己那麼拼那麼累幹嘛？

家庭工作比賽什麼都想要做到最完美

常常被老婆說一句

你這麼累這麼辛苦，別人也是如此！

今年會想比賽其實是因為自己心裡生病了

對於未來生活完全沒有熱情沒有希望

現在回頭看才意識到對未來沒有希望是一件很可怕的事情

謝謝一路上都支持我的老婆

要不是他一直鼓勵我去比賽放手去嘗試

陪著我不要放棄任何希望才會有現在的我

也因為健美讓我重拾對於生活的熱情結交到很多朋友

我知道背後有群支持我的家人朋友以及贊助商們❤️

Coach: @allenmao90

🐔： @yanting6457 code:abc123

👔： @freedom__athletic.tw code:Vic0119

💊： @monster_planet__ code:vic0119

🩳： @warrior.official_tw

💄： @meimei19910620

舞台： @ngptaiwan

150

14

6/8 weeks.
Two weeks until the final form.

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The best part about locking in for a full year is getting to look back and seeing how far you have come.

12 months and 20kgs, 106kgs -> 126kgs.

I always like to try my best to lead by example not only for my clients but my whole support team. Onwards and upwards.

Progress.🎯
——————-
📍 — @dohertysgymperth
🥤 — @loyalnutrition ”SAM”
💻 — Online Coaching Slots Available, for all enquires please fill out the form in my bio 🔗 or drop me a DM 📥

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Pre dance ➡️💃

#wnbf

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• WNBF PH dun n dusted. Blessed with brothers to this shiii with, being my last time stepping on stage! Big thank you to dad @allenmao90 for always cooking along this journey couldn't ask for better coach to finish it off 🤗🤗

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@wnbfph 11 🇵🇭

What an amazing show this was with such a stacked line up with some incredibly good looking blokes I must say 😮‍💨

First season in my sparkly shorts and first time competing overseas 🌍

MP Novice class 2
5th place
MP Open class 172+
2nd place

What a way to close off the season. Competing internationally definitely has its own challenges but learned a lot and enjoyed the process just as much !

Shoutout to team WA, couldnt have asked for a better group of people to do this with 🫶🏻 @allenmao90 for the guidance and the tough love

We will be back better

Thank you to everyone that messaged and showed love and support ❤️

@williamsunpt @ttranfit_ @itskarrrll @itslilhoey @xi.zniv @sofia.delacerda @strongwithbristol

#wnbf #bodybuilding

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107

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感恩教练@allenmao90 领导的悉心指导，
感恩老婆@conny.chan.5477 的鼎力相助，
感谢朋友@dennis__tew 提供帮助,
感谢@zendava_official_ + Onelab Support.

人生最重要的不是我们置身何处，而是我们将前往何处。

#fifinternationalpro #donejob #relax #enjoyday
#simgapore

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114.3 -> 127.1 🎯

18 week push phase coming to a end, some progress made with the focus on bringing up the lower body throughout. Definitely happy with the strides we’ve made, but there’s still plenty of room to improve.

Food capped out at 4900 calories on training days, with appetite remaining high and hunger pretty consistent throughout the day. Sleep stayed solid at 8–9 hours per night, cardio remained at 2 x 20 minutes, and training performance continued to progress week after week.

The biggest thing for me throughout this phase was keeping things controlled and consistent. Small increments, quality sessions, progressive overload and building a smooth runway for long-term progression rather than trying to force results too quickly.

Sleep has always been something I place a huge emphasis on during a growth phase. Training provides the stimulus, but recovery is what allows you to keep showing up, progressing and building over time.

Now sitting comfortably at 127kg, it’s time for a quick tidy-up phase, reassess where we’re at and put together a plan for the next block. 18 weeks of work in the bank. Plenty learned, some good tissue added, and a lot more to build.

Play the long game. The goal is to be better every time we step on stage. 🦵🏼📈
————————

📍 — @dohertysgymperth
🥤 — @loyalnutrition ”SAM”
💻 — Online Coachig Slots Available, for all enquirys please fill out the form in my bio 🔗 or drop me a DM 📥

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