How and when did you start training?

Once I realized my health was at a decline during school, I couldn't start to imagine what I would be like as an adult. So I took initiative and joined sports teams, not only getting healthier but really enjoying it. At my last year of school I ended up getting quite serious at the gym and that is where it all started. During my tertiary education, I became a competitive Powerlifter and set national records. And now, I have physique competitions and photo shoots throughout the year keeping me motivated and focused with my training. "We all are born weak and die weak, what we are in between those two periods of time is up to us"

What mistakes did you make as a newbie?

The biggest mistake I made as a newbie lifter was weight over form. I had absolutely no idea about range of motion, tempo, form, or even basic safety, I was a total newbie. I just thought lifting heavy would get me the results I wanted, boy was I wrong! The first time I got a personal training session was the day I realized how useless my old training was, I also learnt about proper D.O.M.S. 

We know consistency is key, what tips would you give to anyone struggling to stay consistent?

We all live busy lives, and we all know results don't come easily, the only way to achieve our dream bodies is to give it everything we have. This means prioritizing workouts and meals in our days, even if it means that we have to train or food prep in the early hours of the morning. "If you fail to prepare, you prepare to fail"

Having that extra drive always helps with staying consistent. We must all remember why we started our fitness journeys in the first place. When the going gets tough, dig deep, and I promise it will pay off! Remember: "the pain of today is the victory of tomorrow".

Do you listen to music whilst training?

I love to blast my beats when I train, it helps me tune into my training, and tune out of everything else. 

I listen to a wide variety of music, anywhere from electro, house, to pop and hip-hop.

What do you think about when you have to dig deep and push out that last rep?

The main thing that goes through my head when I struggle through a set; is the people who would be proud of me when I achieve my goals and dreams, my loved ones, family, friends, and my followers. I would never want to let any of them down.

And of course there are the people who told me I couldn't do it, and told me that I would fail. I will give it all I have just to prove them wrong. "I do it because I can, I can because I want to, I want to because you said I couldn't".  

What are you most proud of?

Of course I am proud of my achievements made inside the gym and on stage. However my proudest moments are when I see the people I have influenced in my life, getting into health and fitness to better themselves. It's truly humbling to see you've had a positive influence on someone's life.

Do you bulk and cut or stay lean year round?

I like to stay lean all year around. This makes prepping for shows and shoots much easier. Also, this way I have a much better picture of my physique when I’m competition/shoot ready. This makes it easier to spot my weak and dominant areas. And above all, it feels great having abs all year round!

What types of cardio do you do?

I know this might sound bizarre, but I don't do any cardio.

What is your training routine like?

My training routine for my last competition prep was very different as I decided to really hit my weak points and ease off on my dominant areas, I hit chest religiously, and eased off on shoulders and legs. 

Workout Routine

What is your diet when trying to get in peak condition?

When I'm prepping for a competition or a shoot, my diet is kept simple. My protein comes from; eggs, chicken breast, fish, prawns, steak, and whey protein powder. My carbs are from oats, basmati rice, and sweet potato.  I also load up on my green veges. I allow myself 2-3 cheat meals a week, depending on how I’m looking. When I say a cheat meal, I don't mean an all out feast at a fast food restaurant, I will go to a restaurant and eat sensibly without over thinking my diet too much, while enjoying the meal with my friends. 

Who are your favourite athletes, bodybuilders or fitness models?

Jaco de bruyn, Rob riches, Ulisses Jr, Frank Zane, Bob Paris. 

What supplements do you use if any?

I try keep supplements as simple as possible: BCAAs, Pre-workout, and Whey Protein. 

What top 3 tips would you give to anyone wanting to get CutAndJacked?

1. We all have our dream physiques, set that goal and keep moving forward. Don't let anyone tell you that you can’t. 
2. Crawling is acceptable. Falling is acceptable. Puking is acceptable. Tears are acceptable. Pain is acceptable. Quitting is unacceptable.
3. The worst thing that you can be is average. Be proactive and create yourself.

Brian Choi

Stats:

Born: 1st September 1990, Stage weight: 69kg, off-season weight: 74kg, Height: 171cm 

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