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Stop giving yourself a random number without collecting data. Most people start a diet from a number they never tested before.

Save this before you start your diet! I hope this was helpful 🙏🏻

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Team photoshoot today with @joinFormhaus by @imHoeChin.

Build your best form 6 days out to @wnbfsingapore

Photography | @noire_noire @skyywoography

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Proud of how far this man has come. 👏🏻

And when Larry first came to me, he was doing 1.5 hours of cardio, training for almost 2 hours a day, and eating just 1,200 calories.

As a working professional in property, Larry is constantly on the move. He was also feeling exhausted as his approach to nutrition was limited to chicken breast, rice, and vegetables because he believed that was the only way to lose weight.

But the problem wasn’t that he wasn’t working hard enough. He was already doing A LOT and I realized that we needed a more sustainable approach.

Instead of pushing harder, we increased his calories, monitored his weight fluctuations, and worked on managing his food choices when eating out.

We adjusted his steps when needed, found ways to make his nutrition work around his schedule, and focused on building consistency without making his life revolve around fitness.

And the results?

✅ Weight moving in the right direction
✅ A sharper physique
✅ Higher energy levels
✅ A completed photoshoot and a goal achieved.

Larry is proof that you don’t have to sacrifice your career, social life, or sanity to build a physique you’re proud of.

Sometimes, the answer isn’t doing MORE. It’s having the right strategy for YOUR lifestyle.

Proud of how far this one’s come. 🔥

DM “PLAN” if you want to see how this could work for you.

GYM: @homeground.gymhougang
VIDEO: @altioravisions

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4KG 🆙

Nay is a corporate worker living the typical 9-to-5 lifestyle.

He came in wanting to build muscle, with almost zero training experience. Across a 4-month transformation, the difference was already visible, through proper programming and making sure he was actually able to build sufficient muscle. Yes, the weight went up fairly fast, but with intensive training behind it, most of that weight went toward muscle, not just the scale moving.

Here’s what we did:

1. Kept his hydration high. Not something that came naturally to him, he wasn’t someone who liked drinking water. But water is what actually transports nutrients, including the protein he was eating, to his muscles. It supports recovery between sessions and keeps your joints working properly under load. Even mild dehydration hurts training performance, so this mattered more than it seems.

2. Trained 4 times a week, hitting every body part as evenly as possible, including legs, despite that being the one he hated training most. No neglecting the parts that were inconvenient.

3. On food, we didn’t track in detail. He simply sent photos of his meals, and we prioritized protein, keeping it around 1.4x his bodyweight. Simple, consistent, and enough precision to support the goal without making it complicated.

A successful 4-month transformation for Nay and a pleasure to work with, start to finish!

DM “FORM” if you want to see how it’d work for you.

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Edric is a business owner.

He had to travel around Singapore to taste food, manage service quality and keep the business running the way he wanted to.

We lost 8-9kg within 4 months AND competing in his first competition, ever.

We worked with what he had and what he lacked was TIME. I have to admit time is so important to everyone this days and though Edric was conscious about his training, he also lacked rest and stress management, and it showed as there were points where the weight genuinely stalled because recovery wasn’t there and at times, we had to pull more food just to keep fat loss moving, a real trade-off, at least not a failure to the program.

The results: We got him to a lower body fat percentage, and decided to put him on stage. We did well!!

Three things worth taking from his experience if you’re thinking about making a real change:

1. Rest and stress management.
2. Being “good” in the gym doesn’t cover for what’s missing outside of it.
3. Progress isn’t a straight line.

This are some of the guidelines I use for my coaching.

DM “FORM” if you want to see how it’d work for you or apply through our link to get a non-obligatory strategy call!

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5kg down in the first month ⬇️

A mother of two and honestly, we didn’t do anything crazy.

She’s still eating the foods she normally enjoys, preparing her own meals, and being honest with what she’s eating!

1. We didn’t do any forms of obsessively tracking macros.
2. Training 3x a week, with full body work (focusing on her lower body because she used to have problems with her knee cap)
3. Getting around 7–8k steps a day

That’s what I love about this transformation and if you’re watching this, I’m super proud of you!!

Again, we’re not trying to create a lifestyle that only works for a few weeks but we’re building something she can actually sustain.

I can’t wait to see how much further we can take this over the next 2–3 months. 🔥

Want a system built around what your life actually allows while creating the best form of your life?

DM us “FORM” and let’s get started.

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Boon Jie is a father of one.

His health took a real turn when he went for a doctor’s visit and realized how far things had slipped. He could barely move the way he wanted to with his kid, and even stepping on the scale felt heavy in every sense. The push finally came from something small: he saw a shirtless, muscular guy running past his house one day, and it stuck with him.

He messaged me not long after to say he was inspired, and that was the start.

It wasn’t a straight line as Boon Jie has a hectic schedule and constant company dinners, and there were points he genuinely wanted to quit. The goal was never perfection, it was building something sustainable enough that he wouldn’t have to.

Here’s what we did:

We taught him how to actually eat with structure, learning macros so he could eat in a tracked, intentional way instead of guessing.

He wanted to prepare for a 10km run, so we built a training program around that goal, and once he adapted, we increased his training frequency from 3 days to 4.

Every week, we reviewed what he ate around work dinners and family time, so he could actually manage his weight inside his real schedule, not around it.

One thing worth remembering from this: it was never about the next day’s number on the scale. It was about the photo comparisons and the weekly average weight. That’s what actually tells you the truth.

Boon Jie ended up losing over 25kg, and saw abs he never had, not even at his fittest during NS. He’s now training for marathons, and working toward a Hyrox competition next.

Proud of how far this one’s come.

DM “PLAN” if you want to see how this would work for you.

-

GYM @homeground.gymhougang
VIDEO DONE BY @altioravisions

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24kg 🔻

Here’s Leo and his problem wasn’t a lack of effort.

It was a lack of nutrition literacy and starting at 87kg on a 168cm frame, he took a bulk way too far. In person, the size difference from his earlier photos was obvious and the issue wasn’t that he wasn’t trying, it was that he didn’t fully understand what he was eating.  
He’d assume chicken rice from outside was the same as the chicken breast he cooked at home, it wasn’t wrong exactly, but not right either.

That gap alone was quietly adding up calories he didn’t account for and that’s a common problem that can be seen in people.

Here’s what we changed:

Training: this was never the weak point. Leo pushed hard, and we brought his training volume up to 5 days a week, working his overall physique while we leaned him down.

Diet: we closed the nutrition gap and built real structure around it, so what he ate outside stopped working against him.

24kg down in 16 weeks is impressive but I’ll be honest, this wasn’t a sustainable pace, and it wasn’t meant to be. We had a goal and a timeline to hit, which meant roughly an hour of extra cardio and 20k steps a day on top of training.

After, we had to slowly reverse his diet to bring his appetite back under control and move him into a proper growth phase.

This isn’t a process I’d recommend for everyone. It only works if you genuinely have the time and the recovery capacity for it. But if you do, it’s proof of what’s possible.

Good job, Leo.

We made this one count.

Want a system built around what your life actually allows? DM me “FORM.”

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4.7KM AWAY FROM HOME

It’s been almost 2-3 years of working together with Sean, and looking back, it’s honestly incredible to see how far we’ve both come.

This journey was never just about building a physique, it was about refinement and ensuring that we learn through every season, making adjustments, overcoming setbacks, and continuing to chase bigger goals 🏆

One of Sean’s goal was to come to Korea and compete on one of the biggest stages in the natural bodybuilding scene and for both of us to see that dream become reality is something I’m incredibly proud of 🙏🏻

Achievements:
4th at his first Regional Men’s Physique
6th-place finish at a Pro Qualifier Men’s Physique (an incredibly stacked lineup)

But more than the placings, I’m proud of the person and athlete he has become throughout this journey.

At just 24 years old, I genuinely believe there is so much more ahead. More stages, more countries, more experiences, and hopefully many more opportunities for us to continue pushing the boundaries of what we once thought was possible 🔥

This chapter may be over, but I have a feeling we’re only getting started.

Proud of you, brother. Let’s continue ascending. 🇰🇷🏆

(Scroll to the end to see how far @ryusean_ has grown 🙏🏻)

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11KG DOWN 📉

Greg’s problem wasn’t diet knowledge but it was more about accountability.

He knew what to do as he just stopped doing it consistently, especially with his hectic schedule and constant travel.

Here’s what we changed:

Training: A 3-day gym split he couldn’t skip, plus running because he actually enjoys it. We built around a home gym program with limited equipment, so we leaned on dumbbells and cables, with extra focus on compound movements, not forgetting arms and shoulders.

Diet: We started with portion control, then moved to tracking macros once he needed more precision. This mattered most when he traveled, yes I understand it’s hard but macros work in any country and with the skill he built up with portion control, he can control his intake well!

11kg down in 5 month and not from a stricter diet. This is a system that didn’t fall apart every time life got busy 🔥

Great work, Greg!!

Want the same kind of system built around your life?
DM me “FORM.”

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All the best to this incredible group of men as they step on stage this Sunday at @inbasingapore

The months of sacrifice, discipline, and posing sessions have led to this moment. Now it’s time to bring it all together and showcase the physique you’ve built. Let’s go! 🔥

Men’s Physique: @jian_wei5
Men’s Sport Model: @bteo_zz
Men’s Fitness Model: @gayan323 (Head coach @jacobherrmann_ )

I’ve always loved working with people who are hungry to improve, and willing to make a real change for themselves. Let’s go 🔥

Go get it!!!

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DM me or comment “FORM” if you’re a high performer ready to actually make this stick.

You know how to commit to something and you do it every day in your career. Now you just need your fitness to have the same structure applied.

Built for people with real schedules, real intentions of wanting to change 👊🏻

@joinformhaus

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