Lowyat.NET: Latest topics by TOHNO

Personal Trainer answering your Fitness Questions

TOHNO — Mon, 06 Apr 2026 08:07:27 +0800

Hi all

I'm going through a mini sabbatical at the moment. So I thought of doing a little fitness QnA as I have some free time.

Some of you might recall that I did something similar a few months back.

Anyways just a little context

Training Duration: 13 years
Weight: 52 - 89kg
Competitive experience: Powerlifting and bodybuilding
Hyrox: Heck no

So do feel free to shoot any questions I'll try to reply by end of day!

Here's my insta for anyone curious

https://www.instagram.com/kang.fitness/

So I Joined a Natural BB Comp

TOHNO — Tue, 21 Oct 2025 10:41:12 +0800

Did this competition 2 months ago back in August 2025.

Held in One Utama /PJPAC.

Apparently it's the biggest Natural Bodybuilding show in Malaysia ( Natural means they test your urine for PEDs ).

Anyways I did a 20 week diet and lost 10kg to step on stage.

Feel free to drop a question if you have curiosities!

Cross posted this from r/Malaysia

How to choose a Mini PC?

TOHNO — Sun, 08 Jun 2025 04:37:54 +0800

Hi all!

I've been using my good ol laptop since 2020, I bought it for RM2700 back then. It's a budget Lenovo Flexpad and it does what I need pretty well.

Anyways lately I've started to play a few games mainly
- Grim Dawn
- Path of Exile
- Borderlands

and my laptop is struggling a bit , I've have to set the graphics to low to play most games.

Anyways I realize that I don't move my laptop a lot , it's always on my office desk and I thought of buying a mini PC so I can play games better.

With that said I'm completely clueless when it comes to tech ... so where do I even start to look ...?

Budget is about RM2500 -3000

I heard Beelink , MediaTek (?) and Miniforum is good? But there's soooooooo many different options it's overwhelming. Any help for this clueless newbie ?

2 Years Gym Progress!

TOHNO — Sun, 08 Jun 2025 04:32:59 +0800

Heyo guys! Sharing my 2 year gym progress here.

Not a professional bodybuilder , basically 2 years of drug free progress.

I was training for 9 years ( random training , Olympic lifting, powerlifting etc ) tried my first natural bodybuilding competition in 2023 and took 2024 to really hone in my nutrition and training.

2023 Competition weight was 84kg to 75kg ( in 36 weeks )
2025 Competition weight was 89kg to 81kg ( in 22 weeks ) should be able to push it all the way down to 79kg

Ask a personal trainer anything!

TOHNO — Mon, 22 Jul 2024 19:18:41 +0800

Hi all!

I'm a Personal Trainer for about 8 years now and I've been training for the past 11 years!

Anyways I'm somewhat free these few days as most of my clients are overseas hence I wanted to make a thread to answer your fitness related question. If you have any that is.

A quick background on my training history

I've dabbled in powerlifting, streetlifting and Oly lifting. Currently I'm preparing for my next bodybuilding show which is August 2025, am currently bulking all the way up to 92kg

Here's my profile incase y'all are wondering

https://www.instagram.com/kang.fitness/

23 Days from my first bodybuilding

TOHNO — Wed, 04 Oct 2023 16:28:41 +0800

All time natty! About 10.5 years of training. Stepping on stage in 23 days!!

Super excited

PT Answering your Fitness related questions Part 3

TOHNO — Tue, 15 Aug 2023 16:29:02 +0800

Heya everyone!

Currently I have some free time so thought of making a post answering fitness questions that you guys might have!

A quick intro to who I am.

My name is Shawn, I've been in the fitness industry for about 7-8 years now doing mostly in house training as well as corporate training. My main job and goal is to spread fitness to a wider audience and also to get as many people towards their fitness goals in the easiest way possible!

Some quick stats in case y'all are curious

Weight: 77kg
Height: 179cm
Current Goal: Cutting for my first bodybuilding show

Best Lifts

Squats : 192.5kg
Bench : 132kg
Deadlift: 220kg
Clean: 130kg
Snatch 95kg

Socials:
https://www.instagram.com/kang.fitness/

Do give me 1-2 days to answer your questions as I'm not super active on Lowyat!

My Photoshoot pictures just came out! 18 Weeks out

TOHNO — Wed, 02 Aug 2023 14:47:37 +0800

Did a photoshoot with a friend of mine

Was 18 weeks out from my upcoming bodybuilding competition. Weighing in about 78kg when this pic was taken

Where to buy physical Silver/Gold?

TOHNO — Thu, 20 Jul 2023 07:13:19 +0800

Hey all!

So over the years I've accumulated some cash, about RM3000 ish worth. Anyways I usually pay my items via Bank ins and Credit Cards nowadays so I thought of finding a way to invest them, and also as a form of diversification.

Currently in my portfolio I have
- US Shares and ETFs . CSPX , QQQ etc
- Crypto BTC, ETH, DOT , ADA etc
- Mutual funds , PRS - Mainly for tax deduction purposes
- Euros SGD USD

I don't hold any precious metals which I think is missing from my portfolio. With that said I'm planning to buy RM1500 Silver and RM1500 Gold. But I'm not too sure where to start and also how to find a genuine seller oh and also what to look out for when buying precious metals.

Any help?

My First Bodybuilding Prep AMA

TOHNO — Sat, 08 Jul 2023 20:35:14 +0800

It's 16/12/2022 sorry typo

Decided to make a simple AMA since I'm quite free. Do ask anything fitness or weight loss related!

Lost about 10% of my BW over the course of 3 months. And will be looking to lose another 3kgs before my show.

Will only answer serious questions.

Here are some common questions

1. Are you natural
Yes

2. How long have you been lifting
10 years +

3. What's your height
179cm

4. What's your current calories
About 2600 kcals. No high nor low days

5. Do you take supplements
Yes.

6. Do you meal prep
Yes

7. Do you offer training?
Yes in person or online

8. Do you have socials?
Yes you can follow my journey here
https://instagram.com/kang.fitness?igshid=NGExMmI2YTkyZg==

Car Spray for MINI?

TOHNO — Mon, 15 May 2023 16:30:59 +0800

Heya guys wanted to check. I have a friend that is keen to paint his car. It's a 2013 mini cooper countryman. Anyways he just wants to spray it black as it's easiest to maintain. Can anyone of you suggest places that are within 20km of sentul. Thank you very much

Opening a chicken rice shop

TOHNO — Wed, 10 May 2023 09:22:26 +0800

Hi all

My dad runs a kopitiam in PJ. Recently the chicken rice have to move out due to family issues so there's a vacancy.

Anyways my dad was approached by a former hawker that used to sell pan mee for my dad but he retired 3 years ago and wanted to come back. This time he wants to do chicken rice.
He's quite popular back in then day, and his kids still runs hawker shops in Seri Kembangan.
Anyways he's looking for a RM10k investment to start things off. This includes equipments , ingredients and to standby for 2 months.

I've asked my dad for the numbers and here's what he gave me

Picture attached.

Anyways with that said what do you guys think about opening a chicken rice biz? Want some outside perspective if possible.

My 10 year gym progress

TOHNO — Fri, 10 Mar 2023 13:28:47 +0800

Hi all

I've always wanted to make a 10 year gym progress video/comparison picture.

I started working out on 1/4/2013 so technically it's not exactly 10 years but close enough since I finally had time to sit down and look for my old pics.

Found an old pic where I was 53kg. And the one embedded is 70kg and the latter is 85kg

In all honesty it's not an easy journey especially since I have some health issues. Mine in particular is very chronic insomnia. But I made do with it.

If you can change it, you accept it. Is my mantra.

Hopefully this pic motivates y'all ktards!

I also made a video compilation since I had some free time be warned tho it's very cringe

https://youtu.be/bx1bJkSjijI

Sleep Doctors in KL

TOHNO — Thu, 09 Mar 2023 10:57:03 +0800

Hi everyone.

So I've been having bad sleep for the past ~10 years. The past 9 years or so it's still manageable. But as I become an adult it have progressively gotten worse. Currently my sleep have been affecting my work as I have to wake up very early ~ 4/5am.

So ... I'm currently somewhat desperate for help. I've done so so many things to help with my sleep and I still do now ( even though I still can't sleep )

- No electronics 30 mins before bed
- Meditating
- No stim after 12
- Going to bed consistently at 9 or 10pm
- No drugs or alcohol
- I exercise 4-6x a week ( I'm a personal trainer and I do health talks )
- Read 3 pages before bed

I've seen
- psychologist which did not help much and she recommend a psychiatrist as it might be chemically induced
- psychiatrist which gave me Stilnox, works 50/50 but I don't want to rely on drugs he also recommend a hypnotist
- hypnotist I've seen him once. Not too bad but don't seem to be very effective

Now I'm really thinking of seeing a doctor. And I'm allocating a budget of ~ RM5000 to fix this.

With that said do y'all have any recommendations?

How to kickstart your fitness journey? Come ask!

Thu, 01 Jan 1970 07:30:00 +0800

Is it possible to get a MBA without degree?

TOHNO — Mon, 07 Nov 2022 11:02:15 +0800

Hi all.

I'm in my late 20s now and after some thought I think it's time for me to upgrade myself.

I studied diploma in Sport Science 6 years ago, was supposed to do my degree but I had financial troubles.

I started working and currently run my own Fitness Business along with a full time job as an online coach.

With that said my friend told me recently that he did a MBA 5 years back without a degree, which surprised me, all they needed was

5 years working experience. The course is 2 years long, weekends only and assignment only. Which is pretty damn good to me.

It's called WIM Univeristy. However I'm open to other options. Do y'all have any alternatives for me to look ?

How to kickstart your fitness journey? Come ask!

TOHNO — Sat, 05 Nov 2022 09:30:00 +0800

Hi all

My name is Shawn. I've been in the fitness industry for 6 years now. I do mostly Private Personal Training, Online Fitness Programming and recently I've started to work for corporate companies like DHL, Maybank, AirAsia. To help their employees live a healthier lifestyle.

Here's my profile in case you're wondering
https://www.instagram.com/kang.fitness/

Anyways I'm making this thread to answer any fitness related questions one might have!

From how to start your journey to challenges and difficulties along the way.

I'm doing this as I have some free time ( most of my clients are overseas ) And also to gain some exposure too!

So my gearbox is busted, and it cost RM 3800

TOHNO — Fri, 19 Aug 2022 12:36:38 +0800

Hi all.

So my 2011 Kia Forte was not able to reverse the other day.

The model is 2011 Kia Forte 1.6 SX 6 Speed with 267,000km

I decided to bring it to a workshop to get it fixed and the guy identified it as a problem with the gearbox and will set me back RM2400 initially but after some inspection it was found to be another issue.

Which will cost me RM 3800. Sadly I'm no good with cars so I have no idea what he's saying.

Surely RM3800 is no small sum so I was wondering is this normal? And according to him this will gearbox will last me 2-3 years as that's the normal lifespan for this model... Which is bad news.

With that said I have some questions
1. Is this the normal price for a gearbox
2. Should I get a new car instead as it's getting pricey to maintain my car

PT answering your Fitness related questions part 4

TOHNO — Tue, 12 Jul 2022 16:13:35 +0800

Hi all

As the topic suggests.

I've been a Personal Trainer for 6 years now. And am having a downtime as most of my clients are overseas.

Anyways I'll be answering most of the question that you guys have regarding fitness, programming , exercising , lifting , diet and form
Do note that I reply somewhat slowly. Usually in a day or 2 as I'm not a very active Forummer

Here's my Insta handle incase you're curious with my lifts
https://www.instagram.com/kang.fitness/

Here are my current stats

Height 179cm
Weight 87kg ( Currently bulking to 90kg )

1RM

Squats 192.5kg
Bench 120kg. 100kg x 11 is my max
Deadlift 220kg
OHP 87.5kg

Snatch 95kg
Clean 130kg

Pull Ups BW + 62.5kg
Dips BW + 77.5kg

What advice would you give to your younger self?

TOHNO — Fri, 08 Jul 2022 09:05:34 +0800

As the topic suggests.

If you can turn back time say 5-10 years from now. What advice would you tell yourself?

Personally I would

1. Remind myself not to get so greedy with shares and crypto. In this case remember to take profits haha
2. Learn to accept unchangeable situation ( especially for breakups ).
3. Stop wasting so much time scrolling social media. Instead learn to make useful content that generates value.
4. Stop comparing myself with others so much. This only led to my worsening depression in my mid 20s. Especially when it came to income power. Instead I should've spent those energy on improving myself.