Taking a Giant Leap

Years of neglect kept Izzwan’s weight on an upward climb until a heartbreak snapped him back to reality.

Workout Routine

MONDAY:
Circuit A x 13

TUESDAY:
Minimum 1 hour cardio (sports, Insanity workout etc.)

WEDNESDAY:
Circuit A x 13

THURSDAY:
Minimum 1 hour cardio (sports, Insanity workout etc.)

FRIDAY:
Circuit A x 13

SATURDAY:
Circuit B x 6
1 minute plank and 30 seconds side plank on each side x 2

SUNDAY:
Rest

*Circuit A: 20 x pushup, 20 x reverse fly, 20 x dumbbell squat, 20 x lat pulldown, 30 seconds kneeup, 20 x abs workouts

*Circuit B: 20 x bench press, 20 x row (machine), 20 x barbell squats, 20 x lat pulldown or chinup, 2 minutes stepup or kneeup, 20 x abs workouts

Diet Regime

When he first started, Izzwan eliminated all forms of oils and fats, and opted for complex (instead of simple) carbs.

BREAKFAST:
3 boiled egg whites, oat porridge with almonds and raisins, green apple juice

MID-MORNING SNACK:
A glass of green apple juice, 1 litre of water

LUNCH:
1 cup of complex carbs (brown rice/quinoa/wholemeal pasta), lean protein

MID-DAY SNACK:
A glass of green apple juice, 1 litre of water

DINNER:
Lean protein, green salad (without seasoning)

SUPPER:
Green apple/starfruit juice

Words by Mira Soyza. Photograph by Hizwan Hamid