Posted are the before and after Pictures of my 12 week transformation to show you what this website was originally set up for. To get a fit and toned body within the shortest time possible by making simple changes to your diet and adding some workouts.

for those of you who are wondering my supplements only consisted of a multivitamin and whey.

Hello everyone ...i have been extremely busy with Bridex and have not been able to update the blog as often as i would like.In this Busy time some people have taken the opportunity to take advantage of my absence by posting OBSCENE messages on my TAGboard and also using my name.

I apologize for not being able to moderate the TAGboard as often as i would like and I assure you that the replies with my name shaheeb are NOT from me.

To Lina,Ben,Jennifer and Tina Osman you may direct your messages to Twofitguys@gmail.com for the time being and I will answer your questions as soon as i can.Again i would like to express my sincerest apologies about the TAGboard incident.

For you information i will be at the BRIDEX exhibition centre from 11 - 15 August 2009.If you see me please say HI.I will update the Blog again shortly after.thanks for reading

Yours Sincerely and Respectfully

Hj Ahmed Shaheeb

As we attempt to go further into our cutting *just another fancy term for losing fat* phase i have employed a more intense cardiovascular component to our workouts which involve the use of HIIT.

High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 15–30 minutes. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds jog, 30 seconds sprint.

while in our case we used the treadmill at a 1:1 ration with 1 min sprints and 1 min brisk walk.I started with a brisk walk at level 5 for 5 minutes and the HIIT there after with a level 10 and gradually increased the speed adding 1 more level for each sprint.I eventually reached level 19 by the end of my sprints.I ended with a 5 min cool down.You will get stronger in time as may chose to add the speed level even further.

I also included this brief workout to add a little spice to the training program.

Perform these exercises in succession, then rest for 30 seconds. Repeat this until you cannot anymore. Note that I say ½ max for each exercise. This means that before you start this you need to find out the maximum number of each exercise you can do, and then do half as many in this routine. Eventually you will need to increase the amount because your endurance will improve. 

½ max Pushups

½ max Pull ups

½ max Sit ups

½ max Triangular pushups

30 seconds rest

We did this routine twice and trust you will be winded by the end.

This part was taken a reverse derivation of brad Pitt's workout in TROY.

Steven doing the military press.He has impressive
shoulders.

simply bring the bar down to your
upper chest and push up

Inclined bench press

always bring a towel to wipe your own sweat,its part of proper gym etiquette

here is where you end the movement

this exercise should work your rear deltoids if done properly

remember to keep your back straight at a 45 degree angle

back to position

Dumbell Flys

this how it should look when your down

as you can see it is a twisting movement where you start with your palms facing inwards below and twist to face outwards as above.

start of the movement for the arnold press

getting ready for the arnold press.always put the dumbbell at your thighs.I makes it easier for you to get them into position.

Simply push up ..this is the top of the movement

Start of the military press

contemplating whether i should start...I always do..:P

Sanitized Settings *i think*

Always warm - up before you workout guys and girls

Definately outta shape

Having some of these supplements would be nice but not necessary..:)

My friend allen said something to me today which was very meaningful and hit home.it kinda went like this "Apa awal2 saja ada the "flame" hari hari blogging and ani nada tia" or the malay saying is "hangat - hangat tahi ayam"

that got me thinking things about life in general.people don't want excuses they want result.

they don't care what difficulties you face because we all face them. People want winners

"there are miracles in life i must achieve but first i know it starts inside of me."

all right.NO MORE excuses and here are the picture to todays workout.

A note to readers.I'm sorry but I don't recommend this workout to complete beginners or who are just starting out.This workout this is intended to be used during the second phase of a bulk/cut training regiment.I know i did not document my bulk phase as it was quite haphazardly done especially when it came to my diet but this is my workout for the moment as i take steps to rapidly show you how to get those abs in the quickest time possible.

2 sets x 6 reps Military Press

2 sets x 8 reps Arnold Press

2 sets x 8 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 10 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

3 sets x 10 reps Inclined Dumbbell Press

For seasoned gym rats, you will know that the lower reps take alot of mental concentration to perform since you aim to hit repetition maximum without exceeding the required number.VERY IMPORTANT when doing this workout is get a WORKOUT PARTNER.

hi everyone...its been over 2 weeks since the last update and in the cyber world thats a life time..

i apologize for the delay in updates as i continue to learn how to use the macbook that i just got.

this is my 1st post on it...:) finally

well to be honest the last two weeks i've slowed down significantly in terms of the diet and exercise regiment because of a number of factors.The first was that i caught athlete's foot which is fungal infection of the skin which causes scaling,flaking and itching of the affected areas.It was not a pretty sight and you would be wise to use slippers in moist areas where people usually walk barefoot such as public showers or for muslims when taking ablution. 

If anything this was the cause of much of the delay as i had to drag myself to the gym and bear the pain in my foot after.I enjoy exercising and i din want to associate the pain to something i find pleasurable however i dun really like going to the clinic..but which much persuasion i finally did and the problem went away in a few days.

Second,right after i was cured...i fell sick with what i think was the flu.So i advisedly stayed home another couple of days avoiding public contact.Thanks to my buddy endy who got me my meds i was cured also in a few days.

Then back to the task of learn the macbook..funny things are much easier when you like to do it however it was painstaking slow process for me on the macbook but im glad i got through it and i love how the OS (operating system) works on this thing work.Like hana said to me "once you go mac you don't go back"

well i leave you with that and i will get in another post soon as we start the "brad pitt" workout

in fight club which i chose to use and its an substantially easier workout compared to his others like troy to follow.I will update you on our progress very soon.till then "taking care"

We will be handing out an Official Twofitguys.com Polo T - Shirt to the winner of the "Why I Like Twofitguys.com" Competition on the 11th of June 2009.

Tell us why you like twofitguys.com and you could feature in the next post.

Those of you who would like to send in their submission may still do so by sending a "not more than 100 words note" to twofitguys@gmail.com or you could also place it on the Chatroll which is currently available.Do leave us a way to contact you.

Within the first few hours of opening the new twofitguys Mart found it first customer.The Cufflinks that were made in SWEDEN which i put up for sale at around 3 pm was sold at 9pm...just 6 hours.Now Im not saying everything will fly off the shelf just like that but i am suprised at the speeds information goes out and reaches potential customers.Thanks to the buyer who i personally think is a good guy which made the transaction that much smoother.

Do visit our new Mart as we will continue to post up quality items at bargain prices on the site.

My Chatroll - Fullscreen

My motivation has always come in waves. One month I'm completely dedicated to my health and the health of people around me. I live the way I've always wanted to live: wake up early, take the dogs for a walk, come home and make a healthy breakfast, do some chores around the house, make a nutritious lunch, ..etc. It's those times when I'm at my best.

Then the wave ends and I'm suddenly dragging out of bed late in the morning, I drag myself to the kitchen and make the quickest, least nutritious, biggest breakfast I can come up with. I take my plate to the couch and eat everything (plus seconds) while watching TV. In a fried egg coma, I remain on the couch for most of the day and most of the night, sometimes not even getting up to shower! At the back of my mind I ask myself, is this how I want to spend the rest of my life? Unfortunately, when I'm deep in my fried egg coma, the answer is always a cop-out: I just have to deal with my guilt until the "healthy" wave picks me up again so I can ride it for as long as it will carry me.

Of course, the healthy wave usually lasts about a month, tops, while my unhealthy wave lasts 3 months to a year!This past weekend I got to thinking about my "healthy wave" and I suddenly realized that everything I did when I was soaring on my healthy wave was due to an obsession with the future. I would spend so much time thinking and planning for the future that I became overwhelmed by my own thoughts and eventually I would get to a point where I'd just tell myself ENOUGH! And I'd quit.

So I woke up Monday morning and decided that I would stop living in the future and start living TODAY! Yesterday was the first time I told myself this mantra. Yesterday was the first time I actually understood it, believed it and practiced it. TODAY I will make the best decisions I can make with what I eat and how I workout. Tomorrow's motivation is irrelevant. Tomorrow's motivation doesn't exist. It's all about TODAY

written by SEIGE718