Posted 30 November 2012 by Interview:

Tony Pang


How and when did you start training?

How it all started for me was as a youngster I was more talented at sports than I was academically. I could learn and pick up skills needed in all the sports that I participated in from Tony_pang_q1.pngfootball to gymnastics. Playing sports was natural for me. I could of done it all day every day without a care in the world. When I was playing football however I was picking up injuries and one injury in particular stopped my football career. I was 17 at this point and wanted something else to keep me active and my mind and body occupied, so I started going to the gym. Before I knew it I loved it just like anything else I had done and was addicted to the feeling I got from being there and punishing my body.


What mistakes did you make as a newbie?

As I newbie I done the usual mistakes of my lack of compounds like squats, deadlifts and clean and press. I could train most body parts fairly well but never managed to get the most out of my back. Usually arms were doing all the work rather than my back muscles.

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

Consistency is so important and I can't stress that enough. I've seen some great physiques at the gym but they only train for months at a time and then stop for a while as party and drinking mode kicks in. The 8 weeks to get ripped for holiday was the usual for most guys at the gym. It takes time and patience to get a great physique small but significant changes every week/ month or year all adds ups. People always ask me how long did it take you to look like that and my answer is 8 years. It wasn't just the results of a few months. As your body matures so will your muscles. Always learning better and more effective ways to get the best from my body. Key tips would be always keep an open mind about new eating principles and new training methods. Track your progress with pictures, tape measure and skin fold callipers every 4-8 weeks to check on progress. But even lack of progress can be a good thing, as it would indicate that you would need to change your training or eating to create progress.


Do you listen to music whilst training?

I can't listen to music when I'm doing resistance training as I need to stay focused at all times and keep my head clear of distractions but when I'm doing cardio I need to listen to music to keep my mind active. If it’s slow fat burn cardio I’ll listen to an audio book, and if it’s intervals I’ll listen to some more up beat music. I'm listening to the Ministry of Sound Running tracks CD at the moment.

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

The last failure rep when I really need to dig deep, my head is usually totally clear and focused. I don't think of anything apart from making that last rep. I'll push and squeeze until I physically can't do any more.


Free weights vs machines what do you feel are the pros and cons of both and which do you prefer?

I wouldn't say that free weights were better than machines it all depends on what I feel I can personally get the most out of. My program Y3T varies through different exercises from machines through to compounds as part of the program. There are some exercises that you can't do free weight like pec dec fly machine compared to dumbbell flys. But mostly I prefer to use free weights as I can really squeeze the muscle with a full contraction with the full range of motion. I feel more natural doing an exercise free weight rather than machine. But I do vary both.

What are you most proud of?

I’m most proud of how I am able to help influence and inspire people to do better and get the most out of them. It helps that being a personal trainer, helping people achieve great things is my job. But I do get lots of messages from people saying how my physique has inspired them to attain the same, it is flattering. I will never stop improving and growing.


Do you bulk and cut or stay lean year round?

Compared to most I do stay fairly lean all year round. Not intentionally but as I think it is a by-product of an extremely clean diet. I do phase in bulking and cutting months but even when I'm bulking I still remain quite defined and then when I cut I go razor. Lol.

What types of cardio do you do?

The type of cardio I do all depends. If I've got loads of spare time I like unwinding doing some long steady slow cardio listening to an audio book and escaping from the world. On the other hand doing some short HIIT is perfect when time is limited as you can get it done without having to set out much time for it. My HIIT would be 15 mins to 30 mins at most.


What is your training routine like?

As I fully qualified DTP and Y3T body transformation specialist it is the system that I use personally and also with my clients.

Y3T is a 3-week rotation
Week 1 - Heavy 6-8
Week 2 - Medium 10-12
Week 3 - Medium to Light 18-20

  • Monday - Legs
  • Tuesday -  Chest and Triceps
  • Wednesday - Rest (Growing Day to me lol)
  • Thursday - Back and Biceps
  • Friday - Shoulders
  • Saturday - Cardio or rest
  • Sunday - Rest

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

My diet when cutting would be carb cycling.
3 days low carbs + high fats
1 day high carbs + low fat

Low carb day
Protein+ Good Fats+ Green Veg
Turkey+ Avocado+ broccoli
For each meal apart from post workout I would intake some fast carbs in my shake PhD Recovery 2:1

High carb day
Protein + Slow carbs
Tuna + Brown Rice + Spinach

If I go low carbs for several days I would have a cheat meal like a Pizza and Ice-Cream to shred right up.

Who are your favourite athletes, bodybuilders
or fitness models?

People who influence me in the industry.
I love what WBFF Shaun Stafford has achieved and appreciate what he done to get to where he is at from the last 2 years of hard work.


Who are your favourite athletes, bodybuilders
or fitness models?

Rob Riches has always taken everything to the next level for fitness models and the knowledge that he brings to the table.

Flex Lewis is in frightening condition for a Pro.

I get influenced by a lot of people and they motivate me to do better and push harder. After each competition I feel more motivated than ever and James Alexander Ellis was a great inspiration this year.

I am heavily influenced by very knowledgeable people in the industry and speaking to Neil "Yoda" Hill and people like fellow PhD Athlete Phil Learney take knowledge to the next level. Words of inspiration go a long way.

What supplements do you use if any?

Having some great success has allowed me to get endorsed by a great supplement company PhD Nutrition and Fitness Equipment giants Cybex. My supplements play a major part of my nutritional routine allowing me to get everything I need to stay in incredible condition.

  • PhD Pharma Pure
  • PhD Pharma Blend 6Hr
  • PhD V-Max Pump
  • PhD Amino Drive.

The list goes on and on but there are a few. I do recommend some core basic supplements like Whey Protein, Multi Vitamin and Omega 3. I would say that even though my supplement stack is huge the most important thing is your food and then supplements on top of your food. I don't understand why people would replace eating with supplements. Add your supplement stack on top of the food and your sorted.

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

  1. Know what your goal is and set out a plan to achieve that goal.
  2. Get organised. If you don't organise your food and time you will sacrifices your results.
  3. Be patient. It takes time and patience to build a great physique but if you do everything that you need to do you will get there and it will be worth much more than all the time you put in to get there. Trust me.  Rome wasn't built in a day.

Tony Pang

Born: 1986,
Height: 5.7",
Weight: 78kg off season 70-74 competition


PhD Endorsed Athlete
Y3T Elite Physique Trainer
DTP Body Transformation Specialist


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