POWER COUPLE - Revisited.

It is now moving into our 4th year being together. Both Lilian Tan and I share the same passion as far as bodybuilding is concerned . Of course there are several other interests that we both share but bodybuilding is top of the list. We are now being identified by certain sectors of the public as 'The Power Couple' simply because  both of us are into bodybuilding but that wouldn't be complete. Not until we are seen and heard conducting talks , giving motivational seminars or bodybuilding workshop together.

 Often enough, we would sit and discuss materials related to fitness and bodybuilding, diet and nutrition and so forth. Knowing that someday we would like to venture into this area, we started putting things together just to be prepared for that very day.

Well , that moment came much sooner than anticipated. Before we knew it, we were contacted by Mr.Dan Ling, proud owner of Phoenix Gym, located in Kuching, Sarawak. He wanted us to fly over to conduct a fitness, bodybuilding and nutrition workshop at his gym. I am sure it was quite an experience for the people that attended our program.

Lilian and I were very excited and happy with everything considering this was to be our very first time conducting a fitness and bodybuilding workshop together. History was made that day! We are certain that our workshop helped shed some light to those that were present that day. As time goes by, both of us will definitely try to offer more packages related to this wonderful industry.

Mr.Dan Ling, owner of Phoenix Gym, Kuching, Sarawak was certainly a very good host too. On top of giving us this opportunity to work together, his hospitality was par none!
Someday, we would hope to be able to travel around the country, providing valuable information on how to live a healthy lifestyle through bodybuilding. Until that day comes, Live life Full Throttle, Live Life Healthy !

LILIAN TAN - Malaysia's Pride.

Lilian in contest preparation mode.

 Introducing, once more , Ms.Lilian Tan , a Penangite who certainly does not need anymore introduction in Malaysia as she has been glossing the pages of so many local newspapers as well as appearing on several local television talk and game shows.



As one can clearly see, her passion for bodybuilding and fitness has driven her to achieve so much , that obviously did not go un-noticed here in Malaysia. Malaysian Guiness Book of Records has just recognised her efforts and will be awarding her with an honourable recognition award. Quite an accomplishment for this mini power house.



Lilian , a certified ISSA trainer , is currently residing in Kuala Lumpur where she is running her Personal Training business. A very motivated and energetic individual, Lilian has helped many of her clients achieve their goals through proper training and nutritional guidance.

Walking the runway at a fashion show.

For those seeking guest appearances and talks , modelling ,  professional guidance on Personal Training , whether it is bodybuilding , weight management , toning or anything related to health and fitness , you can reach Lilian Tan via email - tgrwmn1@hotmail.com

World Anti Doping Agency (WADA) - 2011 Prohibited List.

I am very sure many are not aware of the items that are currently on the ban list. I am sharing this info that I had received from my bodybuilding federation and believe this may come in very useful for those seeking information such as this.

2011 Prohibited List
Explanatory Notes on the 2011 Prohibited List

Introduction :
Members of the Anti-Doping Community should be aware that careful consideration has been given to all of the thoughtful comments that have been provided in response to the distribution of the draft 2011 List. It will be recognized that not all suggestions have been accepted or incorporated into the 2011 List but, as is explained below, modifications to the draft have been made possible because of the contributions and submissions of many of our colleagues.

S0 NON-APPROVED SUBSTANCES AND METHODS
This section has been added in order to address the issue of the abuse of substances that are currently in an experimental phase of development or that are not or no longer permitted for human use.

S1 ANABOLIC AGENTS
This section has been modified in a minor way to standardize the spelling for certain substances.

S2 PEPTIDE HORMONES, GROWTH FACTORS AND RELATED SUBSTANCES
S2.1: This section has been modified to include the international non-proprietary name of Hematide – “peginesatide”. In order to reflect the growing number of substances developed to stimulate erythropoiesis, hypoxia-inducible factor (HIF)-stabilizers have been added as an example of this class of products.
S2.3: Questions relating to the use of insulins and other associated substances will be the focus of further review by the List Expert Group in 2011.
S2.6: Platelet-derived preparations have been removed from the List after consideration of the lack of any current evidence concerning the use of these methods for purposes of performance enhancement notwithstanding that these preparations contain growth factors Despite the presence of some growth factors, current studies on PRP do not demonstrate any potential for performance enhancement beyond a potential therapeutic effect. Note that individual growth factors are still prohibited when given separately as purified substances as described in S.2.5

S3 BETA-2-AGONISTS
The WADA List Expert Group made changes to S3 (beta-2-agonists) in response to the concerns expressed by members of the Sport Community. References to the “Declaration of Use” have been removed. Concerns continue to exist about the performance-enhancing effects of beta-2-agonists when taken in large quantities. The List prohibits the administration of all beta-2-agonists except salbutamol (maximum 1600 micrograms over 24 hours) and salmeterol when taken by inhalation in accordance with the recommended therapeutic regime. Urinary thresholds continue to apply to the management of salbutamol; work is ongoing to develop thresholds for other beta-2-agonists.

The issue of beta-2-agonists will continue to be the focus of WADA’s research activity in order to ensure that the administration of large doses of these substances is prevented and prohibited, but that the appropriate care and treatment of asthmatic athletes is facilitated. Ongoing surveillance of the use of these medications will continue as a priority; it is to be anticipated that there will be further changes in the way in which these substances are addressed in the future.

S5 DIURETICS AND OTHER MASKING AGENTS.
• The prohibition of glycerol is not intended to prevent the ingestion of this substance which is commonly found in a variety of foodstuffs and toiletries. Such use will not cause a competitor to test positive for this Prohibited Substance.

• “Desmopressin” has been added as an example of a masking agent.
• The last paragraph of section S5 has been revised to more clearly explain the consequences of detecting an exogenous threshold substance at a sub-threshold concentration in the presence of a diuretic or other masking agent. Even when a Therapeutic Use Exemption (TUE) exists for the masking agent, the detection of the exogenous threshold substance at any level will be reported as an Adverse Analytical Finding by the laboratory and therefore a TUE is also required for the threshold substance when applicable.

M1 ENHANCEMENT OF OXYGEN TRANSFER
Minor changes have been made to the wording of this section to ensure consistency of style and structure.

M2 CHEMICAL AND PHYSICAL MANIPULATION
M2.2: Attention is drawn to the fact that medical information is provided on the WADA Web site (http://www.wada-ama.org/Documents/Science_Medicine/Medical_info_to_support_TUECs/WADA_Medical_info_IV_infusions_v.2.2_March2010_EN.pdf) to support the decisions of TUECs regarding the use of intravenous infusions.
M2.3: The prohibition of “the sequential withdrawal, manipulation, and reinfusion of whole blood” is not intended to prevent plasmapheresis, a specialized form of blood donation, and similar processes which are often undertaken by civic-minded Athletes and do not involve the re-administration of whole blood; rather it specifically addresses the process in which an Athlete’s blood is removed, treated or manipulated, and then re-injected. Those undergoing hemodialysis, as part of the treatment of chronic kidney disease, will require a TUE for such procedures (and the substances that are often used to treat such disorders).

M3 GENE DOPING
Significant changes have occurred to the wording, and ordering, of this section for purposes of clarification.

S6 STIMULANTS
• The stimulant “methylhexaneamine” (which may be described, like many other substances, by other chemical names) is now included in the Prohibited List as a Specified Substance. This substance is now often marketed as a nutritional supplement and may frequently be referred to as “geranium oil” or “geranium root extract”.
• Minor changes have been made to the spelling of “levmetamfetamine”.

S8 CANNABINOIDS
There have been changes to this section to clarify that marijuana-like substances (cannabimimetics) are included in the List.

S9 GLUCOCORTICOSTEROIDS
The section remains unchanged from the 2010 List insofar as the prohibited routes of administration of glucocorticosteroids are concerned. Surveillance of the use of these substances continues and work is ongoing to develop threshold levels to assist in the detection and management of these substances. It is to be anticipated that there will be further changes in this section in the future. References to “Declarations of Use” and “Therapeutic Use Exemptions” have been removed.

P1 ALCOHOL
Changes have been made in response to requests by the Union Internationale de Pentathlon Moderne (UIPM); due to changes introduced in the format of the competition, alcohol is no longer prohibited in Modern Pentathlon for disciplines involving shooting.

P2 BETA-BLOCKERS
• For clarification purposes, Skeleton has been added by name to the list of Fédération Internationale de Bobsleigh et de Tobogganing (FIBT)-governed sports where beta-blockers are prohibited.
• At the request of the federation [Fédération Internationale de Gymnastique (FIG)] beta-blockers are no longer prohibited in gymnastics.
• At the request of the federation [World Darts Federation (WDF)] beta-blockers are now prohibited in the sport of darts.

Brawn of a new day.

Here is a quick link to the recent Star Publications dated 17th Jan 2011 on my girl Lilian Tan on her background and accomplishments and also future plans.
Enjoy the article folks.

http://thestar.com.my/lifestyle/story.asp?file=/2011/1/17/lifefocus/7747920&sec=lifefocus

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 2^nd 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 3^rd 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 3^rd 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.

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

By RONNIE OH
north@thestar.com.my

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

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

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.

READ MORE......

http://abcnews.go.com/Health/mess-ernestine-shepherd-body-building-grandma-benches-150/story?id=10480184

PROBUFFEDBODIES Forum Revisited.

www.armleg.com/probuffedbodies

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!

CALENDAR 2010

KALENDAR SUKAN BINA BADAN 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)
    Ipoh,Perak
    2-5 Jun 2010

6) MR.PERAK
    Ipoh,Perak
   6 Jun 2010

7) Kursus Pengadil Bina Badan
    Melaka
    8-10 Jun 2010

8) MR.KELANTAN
    Kelantan
    10 Jun 2010

9) MR.KUALA LUMPUR
    Arena Sukan Tertutup, OCM
    20 Jun 2010

10) MR.SELANGOR
      Klang Parade, Selangor
      27 Jun 2010

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

12) MR.NEGERI SEMBILAN
      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.
       Singapore
       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**

Mr.FusionExcel - a photo report for now.

For more pics please visit http://picasaweb.google.com/dymen13/MrFusionExcel2009

Gallery courtesy of Dymen13 of PROBUFFEDBODIES official photographer.

MR.MALAYSIA 09 - THE OUTCOME.

Mr.Malaysia 2009 is finally over! Having to push through the intense training and strict dieting day in day out for 7 months is finally at an end. However this does not mean it's over for me..it is just the begining! I will be taking a short break from the daily regime just to heal and rest up my battered body then get back into the groove of things.Afterall, I have 2010 to look forward to and to redeem myself. Next year, Mr.Malaysia will be held in Penang and to be very honest, I wouldn't want to miss it for anything.

Anyways, I came in 2nd in the Heavyweight class at this year's Mr.Malaysia and to be quite honest I was pleased with what I've achieved thus far. After being out of competition for 6 years, I had quite a difficult time getting to know my body again...it was like trying to balance a scale with sand on each side just to hit equilibrium. To make matters worse, I had to go tear a damn hamstring/adductor muscle and doctors told me to basically forget about any plans of competing as I sustained a 3rd degree tear...in simple english, a very bad tear!!!

This comeback was nothing short of pleasant with loads of excitement to boot. As my 40th birthday was a week before this show, 17th of July, I basically had to forego any plans of celebrating and scoffing my face with food and booz. But you know what?! All the waiting was worth it!!!

I made a comeback and placed 2nd after a 6 year hiatus, had my friends fly in from Australia, friends and gym members drove down to Johor from Kuala Lumpur, had friends drive in from Singapore, had Awie and his crew come support me at the show and the climax of it all had to be when my girlfriend showed up too!!! How sweet is that?! It get's better...when my turn came to step on stage, I received such overwhelming response from the audience where people were chanting "TERRY...TERRY...TERRY.." to the point my adrenaline rush was off the scale. Even the judges turned around to look at what I would call "RAISING DA' ROOF"! What an experience.... I just don't have the words to describe my feelings that Sunday afternoon.

After all that excitement, all of us adjourned to our respective rooms to get ready for a night out somewhere near The Zone. Our private lil' party continued with a lot of food and drinks, a post competition, reunion come belated birthday party if you may. From food to beers to more food and more beers topped off with jokes and more jokes to the point where everyone were left in stitches.

You know folks, my 40th birthday turned out nothing short of fabulous!!! I celebrated it with a huge bang by way of making a competitive comeback and not doing too shabby either, having my friends from all over the place come support me and the migration back to Malaysia by my wonderful girlfriend who was by my side every step of the way.

To those out there that did not get a chance to watch the Mr.Malaysia yet supported me and my cause, A WARM AND HUGE THANK YOU TO ALL OF YOU OUT THERE!!! I wouldn't have had the strength to pull through if not for all the love and support I received from everyone.

Now, who ever said bodybuilding was an individual sport??? As far as I'm concerned, it's a team effort so once again, THANK YOU EVERYBODY!!! THIS ONE'S FOR YOU!!!