Tuesday, December 21, 2010

Interview With Power Couple, Terry Gallyot And Lilian Tan

Interview With Power Couple, Terry Gallyot And Lilian Tan
Written by: Lai Wee Kiat  |  Date: Dec 20, 2010

Lilian Tan and Terry Gallyot are certainly a power couple (They are currently engaged to each other). The former has won four ladies’ bodybuilding contest and the latter has won countless bodybuilding titles, which he couldn’t keep track of, including a Mr Asia title. Read on to find out what these two veterans think about the sport and their steps to success.

Lilian Tan and Terry Gallyot are certainly a power couple (They are currently engaged to each other). The former has won four ladies’ bodybuilding contest and the latter has won countless bodybuilding titles, which he couldn’t keep track of, including a Mr Asia title. Read on to find out what these two veterans think about the sport and their steps to success.


Wee Kiat: Hi guys. So, what got you two into bodybuilding? How old were you then?

Lilian: Oh! Oh! I want to answer this for Terry! When Terry was like 3, he saw some super hero cartoon and was inspired by it. Ok, that’s all I know. I suck. Haha.

Terry: Haha. I always like the strong and muscular physique like the Hulk, Spiderman, etc. Plus, my uncle and cousin were into bodybuilding, so I guess it’s in the genes. Then after a few years of learning the tricks of the trade, I joined a gym when I’m old enough and started training seriously. I never intended to compete but I wanted to see how far I can go.

Lilian: As for me, I got into bodybuilding (and not physique contest) by accident. I was a sick child and in my early teens, I picked up swimming until I was in college in Palomar College, California. One day, the pool was under renovation but I was restless and needed to be active. So my aunt introduced me to the gym and I got a great membership offer. I started with lots of cardio and by the time the pool was renovated, I lost almost 20lbs! But a trainer took my body fat test and it turned out that my body fat percentage did not drop! So I lifted and got stronger. I could even see my biceps popping and would prolong my tooth-brushing in the morning to look at them. Someone told me that I should compete. Then, after watching my first bodybuilding contest, Mr Penang, I decided to compete.

Wee Kiat: I see. What is your track record to date?

Terry: I have too many to remember actually. I’ll just list down the highlights of my career. I got a silver in Mr Commonwealth 98’, I placed first in Mr Asia, top 15 in the World Championships and won a number of local contests.


Lilian: I’ve won the International Natural Bodybuilding Association (INBA) Ms San Diego twice in the women’s bodybuilding category; I got 2nd in the IFBB San Diego Border States and I won the INBA Ms USA. The Ms USA qualified me to the Natural Olympia, where I wanted to represent Malaysia but I wasn’t allowed to by the Malaysian bodybuilding federation because female bodybuilding was banned in Malaysia. So I represented USA and got silver in the amateur category and 3rd in the professional category. After that, I took a long break until 2010, which is when I competed in the Multi Asians in Singapore and got 3rd in the women physique’s category.

Wee Kiat: So tell me, how did both of you met?

Lilian: An official actually gave me Terry’s number and told me to call him about representing Malaysia in Muscle Mania.

Terry: Yes, I remember that time. She was like, “I AM LILIAN TAN! I WANT TO REPRESENT MALAYSIA!” Hahaha!

Lilian: No I wasn’t! Anyway, in 2009 I finally got a Facebook account and I added Terry on it. Then, we started chatting and chatting. Honestly, I was trying to avoid him on Facebook because he kept talking about bodybuilding and during that time, I didn’t really train much and was over it. And after more and more chatting, he went, “Why don’t you come home and marry me?” To me, that was psycho! I thought that he was insane! So I told him, “I must have a good reason to come all the way back to Malaysia”. So we kept on chatting and our relationship became serious from March 2009 onwards. We were practically dating online and after that, we started texting and calling each other. We took the effort to go online at a fixed time because of the 16 hours difference between our time zones. On the phone, we chat for up to six hours! My phone bills skyrocketed during that time. After all this, suddenly, the idea of marrying Terry was closer to reality. So I told my mom that I’m coming back to marry Terry and she was like, “Are you sick?” But I did and now I’m in Malaysia pursuing freelance personal training.


Wee Kiat: Wow. That was beautiful love story! Let’s talk about training. Could you two describe your training?

Lilian: I’m more consistent with cardio during pre-contest season. In the off-season, I just do it every now and then. As for weights, I train five times a week, or more accurately, 3 days on, 2 days off. I go as heavy as I can with few reps. Quite often, I listen to my body and determine what’s best for it.

Terry: I perform 10-12 reps per set, and 4 sets per exercise, always to failure. My pre-contest and off-season training is pretty much the same, except that I may use higher reps.

Wee Kiat: What do you think about training protocols such as High Intensity Training, German Volume Training, etc?

Terry: I think training protocols are just marketing ideas to make the creator seem smart. Training is all about pushing your body to perform its max. And you can just follow any routine as long as you do just that.


Wee Kiat: I see. Do you have any advice to the younger guys who are planning to get into bodybuilding?

Terry: Study hard, get a real job and bodybuild as a hobby.

Lilian: I noticed that Malaysia got into weight training only recently. However, most ladies only perform cardio workout, which isn’t optimal. They should weight train too instead of misinterpreting that weights will make the bulky. And in general, women should be more conscious of their health.

Wee Kiat: Thanks for your time Terry and Lilian.

Monday, November 15, 2010

In great shape to take on the world

This is an article on my woman Lilian Tan which was recently published in the Star papers dated 15th Nov 2010. Finally some recognition for women who carries the Malaysian flag high and proud in international events.







Lilian Tan - center, Terry Gallyot - in blue.



In great shape to take on the world


IT is quite rare find a woman involved in a men's sport like body building.
Penang-born Lilian Tan is one such woman who stumbled into the sport by accident.
Despite having to endure the pain she had to put her muscles through just to excel in the sport, her determination and eagerness to make the country proud had paid off, more than 20 years after she decided to take up the sport seriously.

She became the first Malaysian woman to take part in a major competition namely the South East Asian, Asian & World Bodybuilding & Physique Sports Championship which was held in Singapore last month.
Lilian, a freelance International Sports Sciences Association certified fitness trainer in Penang, flexed her muscles to third placing in not one, but two levels of competition.
She walked away with the bronze medals at the Asian level competition and also the World Women Model Physique 160cm category.

"It was like a dream come true as until recently, women's bodybuilding was banned in Malaysia due to some opposition by the religious department which deemed the sport as inappropriate.
"This forced me to represent the United States in the Woman's Bodybuilding Open category and Professional category, finishing with a silver and a bronze respectively in 2004.
"But after a six-year lapse, my dream of representing Malaysia at an international level took a twist. I was thrilled to learn that women today are no longer banned from participating," she said.
Lilian explained that instead of bodybuilding, women are allowed to feature in the fitness and physique category.

"I did not have much time to prepare for the event, since the invitation came six weeks before the actual event but this did not stop me from grabbing the chance to don national colours."
Lilian attributed her success to former Mr Asia Terry Gallyot, who was also six time Mr Malaysia, as the tips she received were invaluable.

Her success has put the country on the world's bodybuilding map and this serves as a "warning" to renowned Asian countries like Thailand, South Korea, Indonesia and even China, that Malaysia is ready to end their dominance.

She said she was close to tears when she came to know that she had won the bronze medals, adding that she felt so proud to be able to help Malaysia gain recognition in the women's category at the Asian and World level.

Her feats are made even more memorable as swimming was her first love.
Lilian, who went to the United States to pursue her academic and swimming careers, saw her life taking a sudden twist when her varsity pool in San Diego had to undergo renovation.

Determined to maintain her level of fitness as a competitive swimmer in her high school days, this prompted Lilian to go to the gymnasium for her daily workout routines.
It was there that she was coaxed into taking up bodybuilding as she had been blessed with the physique of what a bodybuilder needs.

Initially, she was not convinced but she slowly grew to like workouts. The transition to bodybuilding was made easier since she had a competitive background in swimming.

The string of titles which followed subsequently, served as a boost for Lilian to venture further into the sport, with the highlight of her new found "love" unfolded in 2004.
Her success in capturing the overall crown in the Miss USA Natural paved her way to the International Natural Body-building Association Pro Card, an award which recognises her as a qualified trainer.

It was only last year, after a residing in Califonia for 20 years, that Lilian decided to pack her bags and head home, just to be closer to her family and as well as to begin a new chapter of her romance with bodybuilding.
With the two international medals in her collection, she is looking forward to her new goal.

She is planning to move to Kuala Lumpur from Penang to further enhance her career as a certified trainer and help other Malaysian women fulfil their dreams as well.

"Although I am still hoping to be blessed with the opportunity to compete and represent Malaysia again next year, I feel the time is right for me to give back to the sport and country."

Lilian can be reached at tgrwmn1@hotmail.com

Monday, November 08, 2010

ULTIMATE GYM - serious fitness - pics.

Not too long ago i highlighted a bit on Ultimate Gym by creating a little virtual tour of my gym.
This is the link to the page - http://gallyot.blogspot.com/2010/06/ultimate-gym-virtual-tour.html.
Anyway just a re-visit on how it looks like on the inside real quick (and for those who are too lazy to look around)...here are some pics of the place.

It's really nothing flashy but it does have virtually everything you need to hit every bodypart quite well.
Can I help you achieve your goals?

Wednesday, September 22, 2010

ULTIMATE GYM - serious fitness - answering some basic quiries.

For some time now I have been getting quite a number of inquiries about my gym in regards to the fees. So today i figured I should write a quick post on what to expect here at Ultimate Gym, Wangsa Maju, Kuala Lumpur.

First of all, this is a co-ed / unisex / man - woman gym...not just purely for men, OK folks. Right.. now that we have sorted that out let's move on to the rates.
I have a few packages basically.

There's the :-

Walk In (non-member) rates @ RM10 per entry - (no special privileges)*

Then there's the membership packages which are : -

Joining Fees :-
Individual   : RM150.00 (non refundable / non transferable)
Students    :  RM50.00  (non refundable / non transferable)

Subscription Fees               Individual              Students
1 month                                RM90                     RM70
3 months                              RM230                   RM180
6 months                              RM450                   RM350
12 months                            RM900                   RM700

**For membership packages, each member will be given basic training that entails all your body parts done over several sessions... plus receive discounts on supplements that are sold here. Priority will always be given to members.

Then there's the Personal Training package which are : -
1   Session                                  -  RM 150.00
10 Sessions (2 free)                   -  RM 1,500.00
Diet / Nutrition Consultation     -  RM 200.00

This section (Personal Training) basically is sold by packages of 10 sessions where by you will receive and additional 2 sessions FREE worth RM300 PLUS a FREE diet/nutrition plan tailored to your requirement worth RM200. It will be my duty to guide, motivate and support you throughout the entire hour...totally a One on One session.

Operating Hours : -
Mon  -  Fri   -   12.00pm  to  10.00pm
Sat               -   12.00pm  to   6.00pm
Sun              -    Closed
Public Holidays - subject to notice.

The address of Ultimate Gym is :-
#12-2 , Jalan Wangsa Delima 6,
KLSC Section 5
Wangsa Maju
53300 KL
Tel / Fax - 03 41436214

Now that details have been posted, I hope my readers will have a better understanding of how things are run here. Of course, there will always be more inquiries so the best thing to do would be for you to actually come personally to ULTIMATE GYM .

Saturday, August 07, 2010

Malaysian Bodybuilding History Book.

First of all, a thousand apologies for not blogging for so long. I have been absolutely bogged down with work, both in and out of the gym that my mind was totally spaced out to even wanna think of writing. I will post some stuff down later on but in the mean time, enjoy this quick article.

Malaysian Bodybuilding History Book.
Now here is a book...FINALLY....that was written and compiled by a dear friend of mine, none other than Mr.Patrick Chin from Melaka. Mr. Chin took 2 pain staking years to compile, to the best of his ability, the pictures and record of the bodybuilders in Malaysia from both past and present era. You will be quite surprised to find out how well our Malaysian bodybuilders did, even wayyyyy back then...and we're talking as far back as the 50's / 60's.
 Some of the pages from the book just to have an idea....OH! And yes they spelled my name WRONG..it's GALLYOT  and not GALLYOU , hahahahahahahahahaha!!!!

The book is only priced at RM20 and RM5 for postage within Malaysia. Overseas, please check with Mr.Patrick Chin.

For those who are interested to get their hands on this book, kindly contact the author personally.
Mr.Patrick Chin @ 0166993608

Monday, June 21, 2010

ULTIMATE GYM - virtual tour.(continued)

If you have already watched the video we put together in my last blog, you may have noticed that there was an empty space next to the treadmills. Well that was because it was to be filled by a couple more treadmills which only came over the weekend after the video was launched. Anyway just so you folks know and could visually see how it looks like now...check out the photos.
ps. the stepper too has been changed to a better manual one. Now on, it will be a "work in progress" at Ultimate Gym.

Friday, June 18, 2010

ULTIMATE GYM - virtual tour.

A few weeks ago a couple of my gym members were playing around the gym, recording via mobile phone  some of the mischief we get up to and on how some members work out at ULTIMATE GYM. most of the videos are posted in ULTIMATE GYM's Fan Page on Facebook.

We seemed to get quite a lot of positive response since posting those videos up. So I decided that, if those videos were getting that many attention PLUS the number of people always asking me what kind of equipment range I have in the gym, I decided why not make a virtual tour of the gym instead. So one fine day...or night rather, one of my gym member brought his camcorder and did a walk through the entire gym, capturing all the facilities that is in ULTIMATE GYM then edited it with some effects and a background music. Of course we were just a bunch of amateurs doing this for fun but overall I think it came out pretty ok...has a very personal and friendly touch to it if I may say so.
With that, we decided to try and put together another video, this time it would a video of the members training...I think the next video is going to be more interesting!

Well, here's the video...a virtual tour of ULTIMATE GYM! Hope you guys enjoy it!

Saturday, June 12, 2010


Today, 12th of June - Saturday, another late entry on my update of my consumption of Olivenol capsules. Apologies for the late entry which is largely due to my busy schedule with my clients here at ULTIMATE GYM.

Well I'm in my 9th week on this product. Most of my joints feel much better with the exception of my lower back and knees. However, the major problems ie.lower back and knees are showing  more signs of improvements. They do not seem to nag with pain now except after a gruelling workout which leaves me slightly sore the next day. I also have taken some necessary precautions such as avoiding squats and deadlifts or any other movements that would hit the effected areas too hard.

Hopefully another couple of weeks most of the pain would have gone. My problems have taken a bit longer to heal up largely due to the fact that I've been lifting weights for the last 24 years hence taking a toll on my joints. Thankfully, I was introduced to this product. It has certainly made a difference in my life and for those still having doubts, TRY IT! Honestly, you have nothing to lose. If it doesn't work on your joint problems, then it WILL certainly work in aiding to strengthen your immune system.

I probably still have a good couple of weeks supply left and will certainly update you readers of my progress. Till then...... PEACE!

Friday, June 04, 2010


Today, June 3rd Friday, 2 days late for my report largely due to matters that needed urgent attention at the gym .

Anyway, this is supposed to be my final week however since I still have extra supply, I will keep updating my progress until I run out of my supply. In my previous posts, I reported on how much pain reduced in my joints mainly the elbows,wrists and shoulders and in recent weeks the lower back and knees as well. My lower back has improved slightly but pain still comes and goes, a step better than before where it was perpetually in pain. This could be a sign of it healing. Kind of like the cartilage being repaired or rebuilt and isn't strong yet therefore some shifting and pressure on nerves still happens....better than having constant pain tho. Lets see if there will be more improvements to the lower back area in coming weeks. Afterall, this is one very delicate area and one cannot expect miracles.

 Till my next report

Wednesday, May 26, 2010


Today 26th May, Wednesday marks my 7th week on Olivenol capsules. As those of you who have been following my progress, you will probably remember that I started out at an 8 out 10 on the joint pain scale and stagnated at 4 a couple of weeks back. Most of my joints like elbow, wrist and shoulder have improved tremendously....although there's still a slight pinching sensation every now and then when too much pressure is applied on them.

The biggest breakthrough last week was...my lower back! All along, the back and knees were the ones to lookout for. They were the real problem areas. However, sometime last week, something weird happened. I don't know if the supplement helped or maybe because the disc slipped back into position...but I woke up the next morning and the pain in the lower back had disappeared about a whopping 80% . I mean I will still feel some pressure if I stood up for long moments but most of the pain were gone. Now I'm carefully watching it so as not to get it busted again. The strangest thing was the knee...I believe it is linked to the lower back issue because as soon as the lower back felt better, the knees started feeling better too. Probably nerves being pinched as such.

Whatever the reasons for feeling better, I'm thankful because living with such pain day in day out can be pretty excruciating at times. Also I must say that Olivenol has actually played a part in my recovery and for that I feel a BIG THANK YOU is only appropriate. I still have supply for a couple more weeks so I will keep updating my progress until my supply runs out. Hopefully by such time, I will be more if not completely healed.

Till then, PEACE!

Wednesday, May 19, 2010


Today - 19th of May, Wednesday marks my 6th week on Olivenol capsules. It has worked well so far however from week 5 till present, i have not made any significant improvements due to the fact that I was down with flu followed by food poisoning. During the this period, which was almost the entire of last week, I stopped taking my capsules because it was so bad that even plain water would cause me to throw up so I didn't want to waste my supply of Olivenol.

I'm feeling much better now although a little drained still from last weeks fiesta, but have resumed my schedule with my capsules. Hopefully in the coming weeks I will continue to make progress with my joint recovery. As for the lower back and left knee, I feel they are somewhat connected. Due to the weakened lower back, probably some nerves are being pinched causing the pain to run all the way down to my left knee. Perhaps this matter has to be sorted out by either a chiropractor or a myotherapist.

So, this is the status as of now, sorry not much to report as I have been pretty out of commission for a while. Till next week...Peace!

Wednesday, May 12, 2010

ULTIMATE GYM - serious fitness.

Back in 1991, I decided to set up a gym. I looked at several locations but finally ended up deciding on setting it up in Taman Melawati, Ulu Klang. Back in those days, Taman Melawati was like the Hollywood of Kuala Lumpur. Since then I've moved a couple of times around this area and finally settling down in Wangsa Maju where it's most strategic.

Being in operation since Jan 1991 till present, and being located within this area all along , I'm still amazed at how many people that are still unaware of my fitness center. So today, I am re-posting my gym logo, address, contact number along with a location map so that people may be able to locate my center.

It is a unisex gym....that means MEN & WOMEN are welcome. Facilities include full range of machines , ample dumbells and free weights and cardio machines. 

On top of regular mambership packages there are also personal training services packaged at reasonable rates that will allow people to afford these packages. Call or visit personally to have a better understanding of the services available.

Operating hours are :-
Mon  to  Fri     :12.00 to 10.00 pm
Sat                    :12.00 to 6.00  pm
Sun                   : closed
Public Holiday : to be advised

Below is the address and location map of: :-   
#12-2 , Jalan 1/27F,
Section 5, K.L.S.C.,
Wangsa Maju 53300 
Kuala Lumpur.
Tel/fax :- 03 41436214


Today, 11th May, Wednesday, marks the third day I am on a higher dose of Olivenol capsules.
In the last 3-4 weeks, i made relatively good progress using the initial recommended dose of 2 caps 2 times a day. My score out of 10 went down from an 8 to a 4 in that period of time. However after week 3 onwards...everything remained the same...no more improvements what so ever. So I decided to write in to Olivenol and ask if I should increase my dose due to the fact that I am almost 270lbs and the recommended dose may have been more suited for an avarage guy.

A couple of days later i received a response from Olivenol, stating that I can increase my dosage to 2 capsules 3 times a day. So since Monday, 10th May, I am officially on a higher dosage. It may take a bit of time before I start feeling anymore improvements. I will of course update my progress as we go along. Only problem is, I was supposed to be on an 8 week program but since I have increased my dosages, the supply I have isn't going to last the 8 week duration....looks like I will have to give them a call to obtain more supplies.

On another note, I caught the flu bug too recently. What I noticed was how fast i recovered compared to my fellow bodybuilding friends. Some of them caught the flu bug a week before me and is still not clear of it yet. I guess this product did help with my immune system too to an extent. Not a bad product I must say...and I am the sort to NEVER praise a product if I'm not convinced enough! Olivenol..well I'd give a thumbs up for now.

So till I update you guys on my progress...it's back to my favourite playground...Ultimate Gym!

Thursday, May 06, 2010

Where to buy this dictionary?!

My fellow friends and readers, today I received a damn funny email. In it had an attachment of a page from a dictionary...god knows which one but it is a solid one! I've yet to ever come across any dictionaries like this one.Just click on the picture and have a read...and a laugh!!!!

What is happening to this world...hahahahahaha!!!!

Wednesday, May 05, 2010


Today, 5th May 2010 - Wednesday, not much to report as I've been down with the flu since Saturday. Seems like there's a bug in the air and so many people i know or noticed seems to be down with some kind of flu or cough. So I've decided to take this week off from training to recover before resuming my training.

Right now I would say that my joint pain level has plateaued ...I'm still at a 4 out of 10 in terms of pain in my joints. The knee and lower back still hurts now and then. I suspect that there are other factors serrounding the pain in these places. I'd probably make an appointment to see a friend of mine who is a Myotherapist. They basically locate trapped or pinched nerves and massages to release these trapped or pinched nerves....instant relieve!

However i won't rule out Olivenol capsules yet as I do feel it has done some justice to my other joint problem. Until next week when I'm back on track......keep lifting peeps!!!

Tuesday, May 04, 2010

'Fish, olive oil, nuts good for eyes'

 'Fish, olive oil, nuts good for eyes'

WASHINGTON: Consumption of foods rich in omega-3 fatty acids such fish, nuts and olive oil may protect against development of age-related macular degeneration (AMD), a study has found.

Jennifer S.L. Tan, M.B.B.S., B.E., of Westmead Hospital, University of Sydney, Australia, and colleagues examined 2,454 participants in the Blue Mountains Eye Study, which began in 1992 to 1994.

At that time, participants completed a food frequency questionnaire that was analysed to determine their intake of various fatty acids. Digital photographs of the retina were used to assess the development of AMD five and 10 years later.

After adjusting for age, sex and smoking, eating one serving of fish per week was associated with a 31% lower risk of developing early AMD.

The researchers found that association was stronger among individuals with a lower intake of linoleic acid, an unsaturated omega-6 fatty acid found primarily in vegetable oils.

They also found that eating one to two servings of nuts per week was associated with a 35% lower risk of early AMD.

According to researchers, these fatty acids may protect the eyes by preventing the build-up of plaque in the arteries or reducing inflammation, blood vessel formation and oxygen-related cell damage in the retina.

"In conclusion, our findings support the hypothesis that increased intake of omega-three polyunsaturated fatty acids and regular consumption of fish and/or nuts in the diet may protect against the development of early AMD," the authors said.

The study appears in the May issue of Archives of Ophthalmology, one of the JAMA/Archives journals. 

Low-cal diet helps lose weight, ups immunity

Low-cal diet helps lose weight, ups immunity

People who follow a low-calorie diet or a very low-calorie diet not only lose weight, but also significantly enhance their immune response, concludes a new study.

The study may be the first to demonstrate the interaction between calorie restriction and immune markers among humans.

The lead researcher, Simin Nikbin Meydani, is director of the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University in Boston, Mass., and also of the HNRCA's Nutritional Immunology Laboratory.

The study is part of the "Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy" trial conducted at the HNRCA. As people age, their immune response generally declines. Calorie restriction has been shown to boost these immune responses in animal models.

In the study, 46 overweight (but not obese) men and women aged 20 to 40 years were required to consume either a 30-per cent or 10-per cent calorie-restricted diet for six months.

Prior to being randomly assigned to one of the two groups, each volunteer participated in an initial 6-week period during which measures of all baseline study outcomes were obtained. All food was provided to participants.

For the study, the researchers looked at specific biologic markers. A skin test used called DTH (delayed-type hypersensitivity) is a measure of immune response at the whole body level.

The researchers also examined effects of calorie restriction on function of T-cells--a major type of white blood cell--and other factors on the volunteer's immune system.

DTH and T-cell response indicate the strength of cell-mediated immunity. One positive was that DTH and T-cell proliferative response were significantly increased in both calorie-restrained groups.

These results show for the first time that short-term calorie restriction for six months in humans improves the function of T-cells.


Organic food benefits a 'myth'

Organic food benefits a 'myth' 

Food grown without pesticides or herbicides should not be promoted as healthier because there’s no evidence to show that it contains more nutrients than conventionally grown food, claims a major University of Sydney study.

According to the author of the study, conducted by the School of Molecular Bioscience, consumers should stick with commercially grown fruit and vegetables because they are cheaper and, therefore, people could eat more of them.

To reach the conclusion, the study surveyed the international literature on organic produce, conducted laboratory analyses of Australian foods and surveyed Australian health professionals about organics.

The results will be published in the international science journal Critical Reviews in Food Science and Nutrition.

"We conclude from the analysis that the nutrient composition differs very little between foods that are produced by organic and conventional methods," the report’s author, Associate Professor Samir Samman, told The Sunday Telegraph.

"Some health professionals believe that organic foods have more nutrients and elicit favourable effects on health. This advice is given despite the lack of scientific evidence to support it." 

Dietary proteins critical to overall health

Dietary proteins critical to overall health.

Dietary protein not only promotes health throughout life, but protein also plays an important role in weight loss
and muscle maintenance, reveal researchers from a variety of institutions.

A panel discussion including leading protein researcher Dr. Don Layman examined the research debate regarding favourable dietary protein needs for Americans.

Layman presented an analysis of studies on weight loss and optimal dietary protein intake for adults.

"A common myth is that adults are eating more protein than they need, but in actuality many individuals may not be meeting their protein needs, especially when they are consuming a lower-calorie diet as part of a weight loss plan. Another big problem is that the typical American diet generally does not include enough protein at breakfast," said Layman.

Research has shown that dietary protein intakes above the current recommendations are beneficial in maintaining muscle function and may help manage diseases such as obesity, heart disease and type 2 diabetes.

In fact, researchers recommend that adults consume 25-30 grams of protein at each meal.

Another recent study has also shown that eating a protein-rich egg breakfast helped males manage hunger and reduce calorie consumption throughout the day by 18 percent.

Experts from the National Institutes of Health, the University of Georgia and the University of Texas identified protein intake as a critical intervention strategy for the treatment and prevention of sarcopenia in the aging population.

Another study has found that older men and women who ate the most protein-rich foods lost approximately 40 per cent less muscle mass over three years compared to those who ate the least amount of protein.

The findings were presented at Experimental Biology 2010 in Anaheim, Calif.

Wednesday, April 28, 2010

Body Building Grandma










Body Building Grandma Ernestine Shepherd Bench Presses, Runs Marathons At 73  

Grandmother Up Every Day at 3 a.m. and Says 'I Feel Better Than I Did at 40'

Taut abs and rippling muscles aren't exactly the stuff grandmothers are known for. But then again neither are marathons and cell phones that play the theme to "Rocky."
Body building grandma, 73, runs marathons, benches 150 lbs.
At 73, Ernestine Shepherd is in better shape than most people decades her junior. Up at 3 a.m. every morning, she spends her days running, lifting weights and working out other senior citizens at the Union Memorial United Methodist Church in Baltimore. She also works as a certified personal trainer at her gym.



Today, the 28th of April 2010, Wednesday, is my third week using Olivanol capsules. If you have been following my progress, you will notice that I have somewhat had some pretty good progress. Most of my joints don't hurt as much as before...although the more severe problem areas such as the left knee and lower back are still nagging a bit...it is not as bad as before.

I'd say the pain level now is down to a 4 out of 10 , down a notch from last weeks 5. I still have 5 weeks to go so I guess things should look a bit better by the end of my therapy. 

Overall, this product seemed to have helped me make some kind of recovery...better than when I was on Glucosamine, Chondroitin and MSM. Only problem now i'm facing is that i'm not as young as I was. LOL! With the joint pains reduced considerably, I am starting to lift heavy again. It's the only way I know how to train to get the best stimulus BUT in the process,could injure myself like straining the muscles. The last thing i need is a muscle tear and at this age, it could happen...so this "old man" has to keep reality in check every so often.

Good product overall...and although i'm not paid to say this, I would highly recommend others with joint problems to give it a try.

Check out my nest report in a weeks time...PEACE!!!

Wednesday, April 21, 2010


Today Wednesday, 21st April, 2010,
my 2nd week into using Olivenol capsules.Up to this point, all my joint pains seem much better. On a scale of 1 to 10, it's gone down one more notch to a 5 from the previous of 6 ...originally an 8. Although it did not go down much this time around, it's still good enough for me as I've noticed my joints being somewhat stronger. All my training seem more comfortable and tolarable without major pain while performing my exercises.

I trained my shoulders last week and noticed considerable improvements with my movements and yesterday i went a bit heavier...usually I start with very light warm ups then work the poundages up. Typically i will max out at only 60lbs on dumbell presses due to the gruelling pain in my elbows BUT yesterdays workout, I managed to do 100lb dumbells with relative ease. Very very slight pain was felt. So i guess this stuff is actually helping.

Well tonight, I'm going to do arms. Let's see how much i can do now that the elbows seem much better. It's a great feeling being able to lift heavy again. I get such a rush from heavy training, plus the pumps i get are outrages..something I could not do nor feel for years due to all the joint pains I was experiencing.

Anyways, the journey to recovery continues!!! Hopefully all will be repaired after the 8th week is up. Till i update you guys again next week.....

Wednesday, April 14, 2010


Today, 14th of April - Wed, I am finally at week 1 of being on Olivenol livin capsules. If you recall in my last post, I tagged my joint pains at 8 out of 10. Well as of today, exactly 1 week out, I am glad to announce that the pain that has plagued most of my joints seem somewhat reduced. I would rank it at about a 6 right now...down 2 notches from 8.

I noticed a lot lesser pain in my knees and elbows....however the pain in the lower back seems to have reduced ever so slightly...perhaps I would need more time for this area as there are so many nerves running through that area. Afterall I have only been on this product for exactly 1 week.

I have already had people asking me what the outcome is like...I have to keep reminding them that I've only been on this product for only a week and would need at least 8 weeks to really see drastic changes. That being said, I can tell you that any inflammation serrounding the joints will be noticeably reduced

Lets wait and see how I feel come week 2 and so on....hopefully it goes all the way to recovery or even 80%...I would be soOOooo happy!

See you guys next week then...

Wednesday, April 07, 2010


Today the 7th of Arpil - Wednesday, I received my 8 week supply of Oilvenol livin capsules. For the next 8 weeks I will be keeping a close eye on how my body reacts to this supplement for my joint problems.As prescribed, I am to consume 2 capsules twice a day. Currently my main problem areas that hurt are my knees, lower back and sometimes elbow and wrist. Yes I know..I am a walking wreck!!!

Lets me try and tag my pain on a scale of 1 to 10. That way as I go along, we could see how much progress I have made so far.Currently I would put my pain level at 8 because eventhough I am in a relax position, there is some pain radiating around my problem area.

I tell you, if this product works, I'm gonna get Olivenol to endorse me as their spokesperson hehehehee!!!
Gotta go...update you people in a weeks time!

Peace out!


How many times have you heard someone complain of joint pains? I'm very sure at some point of time, you would have heard someone either in or outside the gym mention this to you. Typically, there are many factors that could bring about this dilemma in an individual. In my case, it is due to years of heavy lifting...24 years to be exact!!!

Of course some of my problems are related to displacement of some nerves which can actually mimic a typical joint pain. For these sort of problems I usually seek the help of a friend who is a certified Myotherapist. But some of the other joint problems like the knee, elbows and wrists etc.would require a different approach. A Myotherapist will not be able to fix worn out cartilages, tendons and ligaments.

This is when I turned to joint protection supplements....the idea is for it to work from within by consuming these products regularly. I have tried using Glucosamine, Chondroitin, MSM for months but only to be dissappointed by the outcome. Nothing happened! Nada!

Then I started using another product called Super Cissus Rx which is supposed to help strengthen your joints and help rebuild cartilage etc...already on it for more than a month...yet still not much difference. People have made claims that this product is so good that within a couple of weeks they feel so much better...I guess my case is very different because nothing happened.

Of course I've not forgotten to add some essential fatty acids along the way...such as omega 3 & 6 to help with its anti inflammatory properties that  relieves joint pain.

So, in my quest to look for the right supplement to help with my chronic pain from wear and tear, I came across Olivenol livin' products. I've seen and heard of this products some 2 years ago and have heard first hand on how this stuff is good and all. So I actually wrote to them explaining my situation and as a small challenge, they offered me their products to try out. All i have to do is keep a record here on my blog on a weekly basis updating people on how my progress is coming along.

Well, my batch of goodies just arrived today and all i need to do is take 2 capsules twice a day for 8 weeks. So guys, if any of you who have joint problems, you may want to keep track of my weekly report here. Who knows, it may help you solve your problems too.


Monday, March 22, 2010


About a year ago, a Syrian gym member of mine introduced an Omani bodybuilder to my gym. He was a competitive bodybuilder back in Oman where he comes from. He came to Malaysia to further his studies and in the transition process of adapting to the Malaysian lifestyle and culture etc, he had lost a lot of size.

Once he trained at Ultimate Gym, he was hooked and he had me help him with his program to beef up and gear up for his competition back in Oman. Standing at about 6'2 weighing a mere 92kgs then, I managed to give him a program to bulk up to 114kgs in about 6 months or so. Then in Jan 2010 he began his cutting phase for his competition which just ended on Mar 18th 2010. He competed at 105kg after carb loading, which was way heavier than what he has ever competed at.

I am very pleased to announce that my Omani friend won the overalls in his homeland this year despite being out of competition for almost 4 years. He was very happy to have won and have repeatedly thanked me for helping him get ready for his show.

Well, there's another big show lined up for him this Dec 2010 in Oman, the Muscat Beach Games!!! I will certainly be on his side and help prep him up to an even better condition than this recent one ;) !!!

Congratulations Imad....you should be very proud of yourself!!! I know I am and all your friends here at ULTIMATE GYM is too!!

Saturday, March 20, 2010


Two of my best mates just lost their fathers and in a matter of days apart.One had bleeding in the colon and the other had lung problems that caused breathing difficulty.
Ironically, my two mates also knew each other..one is from Iraq while the other is from Australia.We hung out and got smashed on a couple of occasion and i can tell you that we always had a blast.

To Ibrahim and David, my deepest condolences to both of you and your families for your great loss.

Wednesday, March 03, 2010


It has been quite some time now since I've mentioned anything about the fitness & bodybuilding forum that I created some time ago. And since i do get a lot of questions here about these topics, I figured I should highlight to the readers out there that this forum is still up and running and that anyone can register as a member and post/ask questions there. You can surf around and I'm positive that you will come across something useful and informative.

Well enough of me babbling here...you guys go check out this forum...and good luck with your goals!
 Peace out!

Thursday, February 18, 2010

A Muscle Bike For a Muscle Hunk.

The interview on me was done a few weeks ago and was out in the New Straits Times papers on the 13th of Feb 2010. The writer also has a blog and had posted her interview with me there as well.
Enjoy the article.

Story and Photos by Grace Chen

Ask Terry Gallyot, Mr Asia 1999, who the real love in his life is and he’ll tell you it’s none other than his Harley Softail Springer 92/93. Of course, there is a Penang girl in the picture, but we will not go there. CBT is not a gossip pullout.

Just for a bit of epiphany, the Harley is Gallyot’s second ‘wife’ and it was very much a case of love at first sight when this muscle hunk set eyes on the V-twin 1340 cc stunner at a friend’s workshop in 1998 and decided that it was time for him to part ways with his Kawasaki Vulcan 1500 Classic which he had been riding on for the past six years.

Parting with the Vulcan, as Gallyot reveals, was one of those long goodbyes. After all, it was the Vulcan that got him initiated into Headhunters MC, a motorbike club. Man and machine were initiated into the club in Phuket and while Gallyot prefers to keep the details of his initiation rite private, he discloses that it is not uncommon for newcomers to have to walk around in a box or to have their eyes blindfolded as they are asked to drink a ‘mysterious’ concoction.

Still, the split was inevitable. Gallyot has no regrets however, as he reckons that the Kawasaki had been the closest thing he could afford at that time and any avid biker will tell you that having any bike was better than none.

“Just like wanting to be a bodybuilder has always been in me, it’s the same way with the Harley. When I saw it gleaming at me in the workshop, I knew that we were meant to be together and the first sign was in the Malaccan number plate, my hometown,” recalls Gallyot.

To show off his new ride, one of the very first things that Gallyot did was to make a grand entrance with his new metal bride at the Mr Commonwealth event Melaka in 1998.

“When I reached the check-in area, there was a mixed reaction when I walked in with my leather outfit and Headhunter vest. I must have looked like a character out of ‘Terminator’ which was a stark difference from the other competitors who were looking tense and nervous,” recalls Gallyot who earned a second place in the event.

Gallyot’s affair with his Harley was no doubt an intense one. In the early days of their courtship, it was quite the custom thing for Gallyot to do a disappearing act (even while his gym was running on full!) just so that he could take his bike out for a quickie- a ride round the block and back. These, insisted this 125kg owner of Ultimate Gym in Wangsa Maju, were orgasmic moments. The rumble, the response of the throttle, the very thrill of riding on a Harley-it is a subject that Gallyot could write a book on.

“The Harley is a sturdy construction of steel, not unlike the Japanese models which is full of plastic bits which can easily shatter into smithereens on impact. A Harley however, can cut right through a car. That’s how tough it is,” says Gallyot

For Gallyot and his iron horse, being hefty, tough and macho is what life should be about.

“Don’t even suggest the idea of having ‘Hello Kitty’ painted on my bike. I’d break it!” exclaims Gallyot.

Not the type who will shy away from intimate details, it does not take much for Gallyot to talk about the more personal aspects of his machine.

To increase performance power, a two into one Thunderheader exhaust was fitted to boost back pressure and compression. The original fuel tank was replaced with a bigger 5 gallon tank and at present is able to go to about 350km on a full tank. That works out to about RM30 for a ride from Kuala Lumpur to Penang. A high flow petcock and an S & S carburetor was also added on. As Gallyot describes it, an extra bit of surge would be a great help especially when it comes to moving a King Kong sized rider like him along.

For better braking, twin calipers have been installed on both sides.

“I thought a bit of added braking power would come in handy when it comes to stopping. After all my bike and I are pretty heavy,” says Gallyot.

He also opted for drag handle bars for aerodynamic purposes and a La Pera Gunfighter seat for a more streamlined look, just so that it would not look like he was sitting on an overstuffed pillow. For a touch of unique subtlety, a special kind of black on black wrinkle effect paint in the shape of flames was airbrushed on the front fender. To give the wheels a chunkier look, Gallyot opted for Fat Boy solid aluminium disc rims. The engine and the Softail rolling chassis remains untouched as Gallyot does not want to run the risk of ruining the bike’s soul.

Expectedly, man and machine had some wild days. In the past, before the running of Ultimate Gym took up most of his waking hours, Gallyot would ride down to Hard Rock Café on Fridays, wait till the place was near closing time, jam the front brakes and spin the back wheels and smoke the place out.

“On one side, the manager would be running up to me and telling me to stop because he was afraid that I would chase all his customers away. The customers, on the other hand, would be clapping and asking me to do more,” laughs Gallyot.

For someone who is prone to such crazy stunts, it is sobering to hear Gallyot’s reminder that at any time, a motorbike will only have 2.54 cm of tyre touching the ground. That’s not much traction to speak of and the risk of losing that balance is ever present.

“If you wipeout, you might kill an innocent bystander. Remember that this person may have family and children. Killing him will effect everybody around him. So just think of that the next time you decide to have a few seconds of thrill,” says Gallyot.

For more bike and muscle talk with Gallyot, he can be found at Ultimate Gym, 12-2, Jalan 1/27F, K.L.S.C. Wangsa Maju, 53300, KL. Tel: 03-41436214. Open from 12pm.

Wednesday, February 17, 2010


Here's something totally not related to bodybuilding or fitness that I want to share with you guys. I think it's damn funny!!! LOL!

Monday, February 08, 2010


1) Kursus Kejurulatihan Bina Badan Tahap I
    IYC,Bdr.Tun Razak
    9-12 Mac 2010

2) Mr.South City Plaza
    South City Plaza
    13-14 Mac 2010

3) Mr.Aim Point /Mr. Kuala Langat
    Aim Point, Bdr.Sg.Emas
    Mac/April 2010

4) Mr.Klang Parade
    Klang Parade, Selangor
    30 May 2010

5) Kursus Kejurulatihan Bina Badan Tahap I (Tentatif)
    2-5 Jun 2010

   6 Jun 2010

7) Kursus Pengadil Bina Badan
    8-10 Jun 2010

    10 Jun 2010

    Arena Sukan Tertutup, OCM
    20 Jun 2010

      Klang Parade, Selangor
      27 Jun 2010

11) MR.ATM
      Pengkalan TUDM, Sg.Besi
      Akhir Jun 2010

      Seremban Parade
      Julai 2010
13) MR.MALAYSIA 2010
      Kejohanan Bina Badan Kebangsaan ke 41 
      Pulau Pinang
      Julai 2010

14) 44th Asian Men's Bodybuilding & 
      2nd Asian Men's Athletic Physique Bodybuilding Championships
      Tehran, Iran
      2-7 Ogos 2010

15) Asian Invitational Open Cat For Man's (Below 75 kg & Over 75kg-85kg), 
      12th Asian Master's & 23rd Asian Junior Bodybuilding, 
      2nd Asian Men Athletic Physique, 27th Asian Women Bodybuilding, 
      12th Asian Fitness Physique & 7th Asian Model Physique, 
       SEA Men's & Women's Bodybuilding.
       29 Sept - 3 Okt 2010

16) 2nd WBPF World Men's & 
      1st WBPF World Women's Bodybuilding Championships
      Bangkok, Thailand
      3-8 Nov 2010

17) Kursus Kejurulatihan Bina Badan Tahap II
      Kuala Lumpur
     17-20 Nov 2010

18) 2nd Muscat Beach Games
      Muscat, Oman
      6-14 Dis 2010

19) Mr.Bakat Baru
      Aim Point, Bdr.Sg.Emas
      Akhir Disember 2010

**some dates are TBA hence not listed**