Robert Vicencio: But for those who have
Chien: Right.
Robert Vicencio: a dream to start or thinking about I'm going to do this, you know, this year or with a goal that haven't got their abs yet or into the fitness, what's a message you can tell them from you for them on this? start or beginning of their journey. And welcome to another episode of Six Pack Before 50. We have another amazing guest, another very good friend of mine that I've known for very long time and really somebody that I've aspired to be like and look like, Mr. Chien Chan. Please introduce yourself.
Chien: Sunday good to see you again Rob it's been a long time like you aptly put my name is Chien we've known each other for quite some time now quite some time but time and in the
Robert Vicencio: long time. Yeah, very long time. Two decades?
Chien: Possibly, possibly through the good times and the bad. I've
Robert Vicencio: That's right.
Chien: got to congratulate in advance because I know you're going to do what you set out to do. know,
Robert Vicencio: Thank you.
Chien: but yeah, funnily enough, you know, how we met was actually through mutual friends and it was all about fitness, wasn't it?
Robert Vicencio: That's right.
Chien: I mean, fitness is such a powerful thing. Through that, You know, we got so close through our bro Orlando, which we've also done a podcast before.
Robert Vicencio: Yep, was episode number one.
Chien: of what movie, man? There'll be part two and three.
Robert Vicencio: They will.
Chien: No, but then yeah, all through fitness. That's how I met Orlando too, actually. It was all through the power of fitness, like he likes to put it. But cut a really long story short, I've always been, shall I say, very fortunate. I was raised doing a lot of sports. So actually that helped build the base. And it was only until I was about 15. before I got into college and junior military college, I actually started hitting the gym. You know, I just wanted to gain some size. Of course, which kid doesn't want to look like He-Man? that was an inspiration actually when I was a kid, He-Man. Do know that?
Robert Vicencio: love He-Man. I love He-Man and She-Ra. Yeah, love He-Man. Of course.
Chien: All you... It was, no, as a kid I could not imagine how a person could look like. I mean it was a toy, but you know, mean just looking at all the pecs, the abs, everything, amazing. And of course, know, getting raised, watching like Arnold Schwarzenegger. I mean, of course, amazing guys Stallone You know, just, of course, when I pick up girls. look good. So yes, did gym and exercise. So as I mentioned, you know, from a young age, I was I was very lucky. My parents actually forced us to do a lot of sports. You know, we're talking about squash, rugby, volleyball, you know, everything we play at school. And of course, football, you know, with the mates and everything. So and.
Robert Vicencio: Right. Yeah. Can I ask a question?
Chien: Sure, of course.
Robert Vicencio: So I have to, I think that's really important what you said. you know, as I've been talking to a lot of different people, they've had different times in their life where, you know, they've kind of hit that, let's say that moment. And I have to say for my own experience, just kind of sharing with you is, and the audience is, you know, I was about the same age, 13, 14, where I really
Chien: Right.
Robert Vicencio: kind of made that switch. And I think it is also maybe because I wanted to bulk up. wanted to impress the girls. But back to you, was there a particular moment at 15, of course you were doing sports and you were instilled that, but was there a moment that kind of made you go, okay, I'm gonna kind of work out? Was there someone, something that kind of inspired you or clicked that switch?
Chien: Good question, not really actually. You know like I mentioned, know you know Arnie in the movies everything. He-Man, wasn't you know something for me you know like wow this is you know I mean for me was more like hey man let's just get get big you know it's getting some muscle
Robert Vicencio: Yeah, got it.
Chien: you know the comics everything and of course again lucky to have the friends I had because it just so happened when you're a young kid you meet your friends you either do good or you do bad so friends are really important I was lucky to have a bunch of good friends who were like oh let's do the gym because the gym actually just opened up in the school and this is years ago so we were like
Robert Vicencio: Yeah. Yep. Same for us too.
Chien: yeah reading the magazines like oh how did these things work And then one of my friends, he was about a year or two years my senior, and he was like, yo, let's hit the lats, let's do the bench press. And at that time, it was just like, I had no idea what we were doing. It was more like hanging out. You know, going to the gym, hanging out, having a good time, breaking up some sweat. You know, was no different from us hanging out, playing football or playing squash together. But it was just an activity. You know, and then I think, you know, I went to junior military in Malaysia before I hit college. So that time it was like a lot of, I mean, we were young, nothing could hurt us, right? So in the army, was, you know, like push-ups, everything, and you know, that was actually fine for me. But then when I hit New York and I realized that half the people, I like double my size. Actually, that's when I... Maybe that was the switch part. You know, it was like, wow, I mean, I'm tiny. My frame, Rob, you know my frame. You know, I'm like, what? Five, six, five, seven. So I'm pretty tiny. And
Robert Vicencio: We're the same. We're the same. Yeah.
Chien: then it was actually in college where I met more people who were into also fitness and gym. And then that's when the knowledge started racking up. That's when I actually took more conscious effort. mean, that time we didn't have Google and all this AI stuff back in the days. So was all buying men's and fitness or muscle mags. And then really started to read about it. And then the guys in the States, they were huge. I mean, these guys hit to the gym, pumping weights and all that. And they were really nice. It was just like, yo, what's the best way? How do I do this? And from that on, it was like, you know, education, so to speak, you know, more knowledge. And then you're all through college sports in the gym. And it's stuck with me ever since. You know, so, yeah.
Robert Vicencio: Okay, so you're saying, obviously, just to kind of recap on that, and I think there is an importance in that, you know, starting young and like me, you know, starting young, getting to the gym at a young age, can you say that obviously that played quite a dramatic role? Of course, the consistency was there. I'm sure as you know, there was ups and downs and maybe you didn't go to gym for, you know, months or even for me a couple of years, but then Having that bass, guess, is the point that I'm trying to get to. Do think that really played a big part as to where you are today having that bass at 15?
Chien: It made it much easier.
Robert Vicencio: Hmm.
Chien: Let's put it, I mean, I will not say that someone will lack if they start later. But, you know, like starting from a young age, of course, you know, having this base, it just made things easier. Because from an early age, I've been able to see and discuss with friends what was right, what was wrong. So I had a longer time to fail and then improve and then get that consistency. So I mean, if I was to start now and then a lot of my clients, they start late or they've stopped and all that. Just as long as you keep with being persistent and consistent, then there's this, you know, no losing. It's just about improvements every day. So. You know, in a nutshell, yeah, of course, starting young, you know, if you start young, you save a lot of time. But of course that did help me because it was normal for me was like, wow, I got to move. I got to, you know, if it's a few days, I feel uneasy if I don't go to the gym or go for run or just move the body. So that helped. Yeah, of course, it does help. But you can start any time.
Robert Vicencio: Good, good. Okay, so can I, how about let's talk about now in terms of let's bring everything kind of where we are today and as part of that. So obviously this is about having a six pack and, know, so when was the moment that, you know, That you can kind of remember where you I mean obviously you probably had it or maybe you had it lost it But somewhere recently where you said, okay, I've got my six pack, you know And and let's talk about how you got to that and what was the mental kind of state to get to that point? To get that six pack and of course your body and your physique
Chien: Wow, I should rewind a little bit when I introduce myself. I'm a project manager, but I also do, you know, I'm a coach, personal trainer, right? So that was based on all the knowledge, going through the love of fitness and then helping people. So that helped me get to a very consistent base throughout my life. To answer your question, when did it hit? This is interesting. Because throughout my life, I never needed or wanted to have that six pack. For me, it was just like, I look pretty fit anyway because I exercise and I got to look the part as a coach. But to actually get the six pack, that was not important for me. What actually changed was after COVID. Because everyone,
Robert Vicencio: Mmm.
Chien: you know, the three years, when I looked back after things were just about to start opening up, I kind of realized myself, was like, wow, three years have gone. I felt I had no improvement in life.
Robert Vicencio: Hmm.
Chien: Things were a little bit stagnant. mean, of course, I still went to work out by myself, like down in the park, go, you know, running alone and things like that. and having that consistent base of needing to exercise, I continued with that. So going back to this whole period, for me, six pack was not an important thing. It was just being fit and healthy, looking pretty decent, having a little bit of bulk, and I was happy. can still do the push-ups, the pull-ups, everything. But it was going back to that COVID situation, I felt I kind of stagnated for those three years. know, work was hard. The entire world was going through a crisis. It was just new things happening. When I look back, I should have done more online courses or, whatever, just to help with improving myself. But... lazy bro. I didn't do any of that stuff and then when things started opening up again I needed to find something to change. It was
Robert Vicencio: Hmm.
Chien: just sh** I'd done for those few years. You know basically diddly squat and it was then I had that moment and it wasn't so much about getting six packs Rob. It was more so doing something different
Robert Vicencio: Hmm.
Chien: and then only way or thought that I thought about was actually joining a bodybuilding competition.
Robert Vicencio: wow.
Chien: So that was when. Dude, did you know I joined a bodybuilding competition?
Robert Vicencio: did not know that dude you never never told me my god I've got
Chien: my... Bro, you never...
Robert Vicencio: you've got to send me those photos and we're gonna put it right here yeah right now boom yeah
Chien: Yes! mean actually that's exactly why. Yeah, it flipped the switch. For me it wasn't so much getting the six packs for myself. It was more so like I want to do something different. So I've done everything. I mean as a coach I specialize in body weight hypertrophy, muscle building. So, you know, the power lifts, bodyweight training. Very lucky to have that base. If I wanted to get the six packs, which I didn't at that point, I think it would have been achievable. But for me, I wanted to try something a little bit different. You know, at that time, Hi-Rox was not around. Of course, they had the CrossFit, which I'm not into. And then they had things like Spartans and things like that. So I just wanted something. If I couldn't challenge the mind, then I'll challenge the body. And then please
Robert Vicencio: Wow.
Chien: remember to remind me to discuss more about the mind and the body. then, yeah, going back to that, why not actually just join a bodybuilding competition? So I actually did the beach body one where it's not full body. It's basically, you know, upper body. We wear the Bermuda shorts. I think they call it Nazi, right? Bermuda shorts, they call it. Yeah, so I did one of those.
Robert Vicencio: Yeah, yeah, I know exactly what you're talking about. Yep, board shorts we call it, I think.
Chien: I don't the shorts, excuse me. And then that was about, I think that was 20, about three years ago now. Three years. So I did that and in doing that, having a goal, a reason to do it that I'd be, okay, I'm putting my ass on the line. Of course I'm doing this for myself. but I'm gonna be up on stage and I don't wanna look like a fool. And then that's when that kinda clicked. And in order for me to perhaps look good and also try to win something, of course part of it was being shredded and having abs. And it just so happened that's why going back to your six pack ab thing, that's how it happened. Not that I wanted it. for a day to day type of thing, but because I joined that competition, if that makes sense. And then everything
Robert Vicencio: Mmm. Yes.
Chien: kind of like replaced. So yeah, going back to after COVID, you it's just trying to find something. You know, I don't believe in motivation. I believe in you need to find some sort of drive or goal. This motivation is like three seconds, bro. I can't motivate myself to get like a six pack or something. I need to have like, okay, For me, it was joining that competition. I already paid the money. I said, okay, I'm going to do it. I told my closest friends that I'm going to do it. That's why I left you out, And then for
Robert Vicencio: Good. Yeah, that's okay. I wasn't there.
Chien: being accountable for something. And then that's when boom, it was, that was the switch just for the competition.
Robert Vicencio: That's awesome. Look, I wanna ask you a question because I'm, you know, I guess I'm literally in that zone, you know, building muscle. And you said you're the expert of that. For those listening now and, know, just in
Chien: Hmm.
Robert Vicencio: a very kind of, you know, at this point in their mind that they wanna just build muscle. What's the secret? What do I need to do to build muscle if I wanted to build my chest, my biceps, and of course my abs?
Chien: Not an easy question to answer. But I mean, just putting it simply, you just have to strain the muscle. You just have to be consistent. Like, okay, you want to do your pecs, then do your push-ups. I mean, it's simple as that, but you progressive overlay. You need to strain the body.
Robert Vicencio: Mmm.
Chien: And order to build the muscle, you have to change and train the correct way in order to strain your body and then build muscle.
Robert Vicencio: Hmm.
Chien: You know, it could get a little bit more complex, but I mean, I hope that's like the layman's term, right?
Robert Vicencio: What about diet? What about food? What did you eat during that phase of getting into your bodybuilding competition? What was your diet like? Let's get into that.
Chien: Okay, I'm trying to think about how to answer you. A bodybuilder's diet is very different from... I mean,
Robert Vicencio: Mmm
Chien: you're not... But you do want to get your six packs. Yes, there is similarities, but very big differences because it's very extreme, Because I ate myself six months before my competition. So I basically for two months, I... stuff myself. And this is not maybe not a good thing for for people to hear but I love food bro and to be honest the only reason why I train is so I can eat you know. So
Robert Vicencio: So.
Chien: I stuck myself for two months just to gain some mass and then when I started to cut diet very simply saying as clean as possible and what clean means I don't mean eating rabbit food. I mean I'm eating all my macronutrients, I've got my carbs, my fats and my protein, but just eating very clean and I'll come to that in a moment and most
Robert Vicencio: Mm.
Chien: importantly, cutting booze. I cut booze, alcohol, which I love. You I like to enjoy a little bit here and there, but I cut all
Robert Vicencio: when you both.
Chien: three calories out. Six months. total of six months. And then when it comes to clean, I try to stay away from any type of unhealthy fats. All the saturated, unsaturated fats, stay away from all that, have good fats, good olive oils, nuts, avocado, just eat clean, but I had all my macronutrients. So a lot of people
Robert Vicencio: Hmm.
Chien: say they cut out. But for me, that was totally different. I I actually saw the light. When I got into this and being a trainer, we have knowledge in diets, but during the bodybuilding competition, which is actually totally different in the sense of losing water, we can get more into that a bit later, losing water and then flushing out your water, drinking a lot of water, everything, it's actually really unhealthy. But every day eating, being clean, we're talking about, I would blanch my chicken. you know, like reduce as much unnecessary bad fats as possible. know, yes, I could fry and all that, but at that moment, you know, I just didn't have the time. So the easiest, fastest thing for me to get all my macronutrients in was, you know, blanching. Got minced beef, blanched minced beef in boiling water, even chicken breast, chicken legs, things like that. And then you know, like actually having it with the bone is much cleaner and much tastier. You
Robert Vicencio: Yeah.
Chien: know, I should, I don't believe in like, you have to have chicken breast and all that, you know, I can have any part of the chicken, I, know, because I mixed and matched. But then, know, no, no crap sodium, no crap oils, cut out all the booze. I basically ate every day for that four months, five meals a day, Rob. So it wasn't
Robert Vicencio: Wow.
Chien: about five meals a day, you know.
Robert Vicencio: So what kind of carbs were you eating? Can I ask what kind of carbohydrates were you allowing yourself to eat during that time?
Chien: Rice, even white rice. mean, would have some for more protein, I might change it, you know, like the five grains or red rice, even, bro, white rice, that's more than enough. know, luckily I don't like breads. And you know, in Hong Kong, it's a little bit difficult, more expensive to buy good bread. But I stayed away from all the bread. You know, my trainer. told me to stay away from the yeast and things like that. So I just stuck with rice. And actually, it's so interesting, getting into the bodybuilding, I probably ate more than I did normally. Because when I started to eat clean, cutting out all that bad shit, wow, I can see my body just losing size. So I had to actually eat more. So it's really like five or six times a day. Every meal comes with, you know, I've got my veggies, I've got my rice, then I've got my proteins. So yeah, just cutting that stuff out, it makes such a big difference. I mean, I'm glad you brought it up. Diet is actually a very important factor, and it's basically 60 to 70 % of training if you're good too. Because you can never out train a bad diet. You can go to the gym for like five hours, let's say. But if you have a bad diet, I mean, it just doesn't work. You know, not at all.
Robert Vicencio: Yeah. Can I ask with building muscle, is there any benefit or non-benefit? if I would say, let's say use the abs as again, as an example, if I went every day to the gym and I did say kind of like the ab with the weight kind of press thing, if I did that every day, I gain, would I build muscle or would I rather take a break? and do it alternatively. What's the strategy there in trying, if I'm trying to build the ab muscle or any muscle, if I trained it every day, is there a benefit
Chien: Mm-hmm.
Robert Vicencio: or do I need to take that rest day for it to grow?
Chien: Specifically, since you asked about abs, Rob, I never did ab exercises on its own.
Robert Vicencio: Wow.
Chien: You I only did that for the competition only the last month. I mean, the abs is such a small muscle group that you can do it every day, right? I doubt you need rest, but for me, it was just a waste of time. And the truth
Robert Vicencio: Mmm
Chien: is, your question Yes, you can do it, but what is your goal? Right? And I ask that because the abs being such a small muscle group, even if you train that every day, and we're not even talking about how intense your training, are we also talking about diet? Because the only way for you to see those abs, if you lose... fat. That's the only way that you'll be able to see it. Now it could be underneath but then if the diet doesn't work all the training will not help in achieving. If you want to see those abs visually.
Robert Vicencio: Yes, yes. So what's your secret
Chien: them does.
Robert Vicencio: to losing fat, particularly around the belly?
Chien: Diet, Rob, you cannot, I wish it was possible, but you cannot spot lose fat. It's the whole body. You
Robert Vicencio: Mm.
Chien: you can't just lose fat in your stomach. If anyone who tells you they can, that's bullshit. It's a myth, you can't. You know, like basically, I mean, look at my face after doing the competition and everything, it's just like, wow, it's small. Of course I'm getting old and everything but when I start losing weight my face goes first. I wish I can tell you, if I started to lose weight my belly fat will lose first. We'll be laughing but you know but
Robert Vicencio: Yeah.
Chien: as you can not spot drop you know so you can't. It has to be the whole body.
Robert Vicencio: So diet for you is the key to losing weight. It's what you put in that will affect your ability to drop weight and lose that fat, correct?
Chien: Correct. Correct.
Robert Vicencio: Okay, so let's go into what you wanted to kind of talk about too as just to kind of summarize you were talking about mind and body and I think that is really important and I do ask that of all the people I've been kind of talking to is what you know, what is what's number one what's harder? Is it the mental or is it the physical for you? And I think more importantly, how do you combine that together to achieve your goal?
Chien: Definitely the mind. The mind is just so much more powerful. When I mentioned, when I joined up, I mean, this was like a physical thing for me. And being in the fitness industry and also in lifestyle, that has helped me build that base and being consistent. But doing this competition, Wow, I really had to set that mindset. You know, it was basically,
Robert Vicencio: Mmm.
Chien: you know what I mean, discipline. It was like going to the gym every day. Not to say that's the right way, but this is what I did. Went to the gym every day. I didn't see a lot of my friends. It was a very lonely journey. And then, thank goodness, I love cooking. But it was basically cooking much more often. prepping your meals, you know, just changing this entire mindset. mean, Rob, there were times it was just like, you know, being at the gym like until like 11 or something,
Robert Vicencio: Mmm.
Chien: you know, and then get me wrong. I only train for an hour and a half at most per day, never longer. Normally it's an hour. I might do 15, 20, 30 minutes on the treadmill after. but never longer than a full one hour 30 minutes. So as much as I've been doing that a lot of my life. mixing it up and never taking a break. You know, before when I was just doing my own things, I could take like a day off for myself, hang out, eat, drink, but it was really, you know, like, wow, no booze. And I succumb easily to the pleasures of the flesh, right? Like, I'm sure a lot of people do. That's why I purposely didn't want to put on the burden of having to Be tempted. That's why I didn't see my friends a lot of times at nighttime.
Robert Vicencio: interesting. Mm hmm. So can I ask?
Chien: You're gonna drink
Robert Vicencio: Oh, so what what on that point of temptation? What did you do when let's say you were tempted? You did something. What was there any kind of hack or tip or something you did that got you off that? How did you mentally process that to not be tempted? Besides just staying away from it.
Chien: A. Stay away from it first. Like there's no point in seeing something in front of you. know, I basically, just, I don't want to see it. Right? And number two, actually, it's just a mind rob. You know, it's a very good question because of course I still have bad habits. Why was my mind stronger in helping me to achieve what I needed to do for this bodybuilding competition? I think the answer to that is because I had a very clear goal and part of that goal meant that I was going to be on stage. So I didn't want to look bad, not from off and of course not in front of other people. So that helped a lot. You know, I think about that. At that point, maybe that was more important. But going back to the mind, you for me, I'm still trying to train it that I can do other things that will help me. Maybe not necessarily in fitness, but let's just say learning to manage finances. But I mean, it's all the mind is just training the mind like, OK, sit down. You've got to sit down a day for 30 minutes or something. Read a book, get more knowledge as an example. So the mind is very important. It helped me when I was doing this on this journey for this competition. Now I just need to train the mind to do other things, to make other aspects of what I'm not too good
Robert Vicencio: Mm.
Chien: at better. So definitely the mind is important, I mean, of course, without the mind,
Robert Vicencio: evil.
Chien: you just let go, let loose and everything. But can I ask, what are you doing? I mean, in order for you to achieve... you're-
Robert Vicencio: You mean, you mean, what's your question in terms of temptation or?
Chien: I mean your training regiment and your food regiment. Like how is that, you know, I
Robert Vicencio: Sure. Look, we'll really, I guess, in a nutshell, really quickly, number one, exactly what you said, I've cut all alcohol out. You know, so I've, you know, as you and me both, we would love to have a drink, but I've cut all the alcohol, number one, and I think that is one of the primary things I needed to cut because obviously when you're drinking, when I was drinking, number one, it'd be late nights, number two, the worst part of it is actually I get hungry at night. And so I lose my control or my ability to stop myself from temptation. So I would then go eat quite late at night, have a really unhealthy, oily meal and then sleep that off. it was kind of like a, I think these are the things. So number one, alcohol. Number two, I've cut obviously carbs and sugars, but more importantly, it's the training too. So I joined a gym. hadn't joined a gym for decades or not decades. That's a bit of a lie, but probably, probably a decade. So I decided to join a gym when I started this 500 day challenge. Um, and, and I wouldn't say I've been, I go at least five times a week. I try to go every day, at least even just going and maybe doing a walk or just to get that into the routine. course, travel always puts that at a bit of a disadvantage or changes the routine. So I, I try not to, you know, When I travel, I'll take a break. But then as soon as I come back to Shanghai, I'll hit the gym and try to get back into that just habit form of going to that gym. that's kind of thing. And of course, the one thing I do do every day is that I've been doing for now 204 days today is the Chris Heria ab routine. So that's kind of something I've just kept consistent. Yeah,
Chien: right right
Robert Vicencio: just something. But look, we're almost wrapping up. So I feel like we have a part two coming, because I know there's
Chien: What?
Robert Vicencio: so much you can give. look, at the end here, we've got a couple of rapid fire questions. So just give me a one word answer to these questions, OK? Let's begin, yeah?
Chien: Okay.
Robert Vicencio: OK, so crunches or planks?
Chien: Crunches or neither man I have to pick one do I have to pick one
Robert Vicencio: Okay. Yeah, I mean, for you, for you, just as a, what do you prefer, crunches or planks?
Chien: do them. you.
Robert Vicencio: Okay, all right, okay. All right, number two. What's harder for you to cut? Is it carbs or sugar?
Chien: Cops.
Robert Vicencio: Okay, yep. When do you train? What do you prefer usually in the daytime, morning or night?
Chien: I prefer morning but because of work and things it's normally at night time. Normally at night. I prefer...
Robert Vicencio: Sure, but if you had a choice, you'd prefer morning.
Chien: Yeah, just get it over and done with.
Robert Vicencio: Yeah, fair enough. Okay, next question. What is your, if you can, and if you're willing to share your current body fat percentage?
Chien: Oh, I'm not sure, maybe 13, 14, about 13, 14%.
Robert Vicencio: Wow. And do know what it was when you did your competition?
Chien: Bro, 4%. 4%. I'm serious,
Robert Vicencio: What? No way. 4 %?
Chien: 4%.
Robert Vicencio: Okay, that's...
Chien: for them.
Robert Vicencio: I've never heard of 4%. I didn't even know you can get to that. Wow. That's incredible.
Chien: No, that's normally the body. They're like 4%, man, when they go on stage. So that's why, yeah,
Robert Vicencio: Amazing, amazing.
Chien: I explain the whole process of achieving that later.
Robert Vicencio: Okay, next question. What's one fitness myth you want to kill forever?
Chien: goodness. Goodnessmith. cutting out carbs in order to lose weight. Ha ha ha ha! Not necessary!
Robert Vicencio: Interesting. Okay, well, we'll save that for part two. We'll discuss that part two. Okay. Okay, let me ask what kind of supplements are you taking?
Chien: Now none. Actually, none.
Robert Vicencio: Okay, none. Okay. Do you take creatine?
Chien: Yes, not anymore, but I should actually. Well, not that I need to, but I think if anything, I'll add in. I mean, the only supplements I'm taking are, you know, the basic omegas, multivites and things like that. But protein, you know, none of that stuff actually. But we
Robert Vicencio: Yeah, OK.
Chien: get older, I might have to get back into some of those things.
Robert Vicencio: Yeah. Okay. What about what's one book, video or mentor that's really influenced you the most in fitness?
Chien: Wow. I would like to say you know all those movie stars and He-Man and things like that which actually got me into it but what's kept me doing it are my bros. You know that is I think the Yeah, interesting.
Robert Vicencio: Yeah, okay, that's a good question. Yeah, so your friends, your bros, the people closest to you around you, right?
Chien: It also happens that the closest people, are all into fitness. There's always something for us to do, something for us to talk about. It's just one of those things.
Robert Vicencio: Yep. what's okay, finally, is if with for the people out there watching, you know, that probably, you know, a lot of the people I've been interviewing, you know, already had abs already have abs. But for those who have
Chien: Right.
Robert Vicencio: a dream to start or thinking about I'm going to do this, you know, this year or with a goal that haven't got their abs yet or into the fitness, what's a message you can tell them from you for them on this? start or beginning of their journey.
Chien: Well, it's simple. If you want to do it, do it. You know, I mean, of course you have to do it the right way. And providing they know what needs to be done, it's actually just taking a step forward and doing it, Rob. You know, I think, you know, people have different goals. If that, if one of your goals, like, you know, is to get a six pack and if it's strong enough, you'll get there. But how
Robert Vicencio: Hmm.
Chien: you get there, you know, that's a totally different... question, know,
Robert Vicencio: I
Chien: and answer yourself. Because, you know, you can set a time to do it and the things that you're doing to achieve it, is it right? You have to go through your ups and downs, the minds, you know, all these type of things. But I mean, in a nutshell, really, just do it. Because if you want to pass an exam, right, study. You just got to do it. You know, and it's as simple as that. You know, find a reason. know, find a reason. Like I mentioned, it's so interesting. For me, it wasn't about getting six-pack. For me, it was about joining this competition, you building the muscle, everything. And it just so happens that I needed to get shredded. I mean, that was part of the requirement in the competition, of course, right? To be shredded and jacked and everything. And then that's why I got the six-pack. wasn't... Does that make sense?
Robert Vicencio: Absolutely.
Chien: You know what I mean? For me, that's why it was very interesting. It wasn't like, I want to get a six pack. For me, it was just like, oh, I want to do something different that will challenge my body. And then perhaps the mind, at that point before I did it, and in achieving that, part of the requisites was, you know, getting the six pack. That's why I got the six packs. You know, and then now, once you've got it, I've actually lost it, by the way. But it's close. Once you've done it, it's easy to get back if I want to do it again. Just changing that mindset and getting back into the game, so to speak.
Robert Vicencio: We have a closing tradition on this channel, which has been usually not gone through, which is to show your apps. understanding that you probably don't have it yet, I think we can replace it with a picture in your prime. So I'll probably put that here. If you're willing to send us those pics and share that with all our audience members, that'd be fantastic.
Chien: Sure? Definitely, definitely. I'll definitely send
Robert Vicencio: Awesome.
Chien: you some.
Robert Vicencio: Well, I really appreciate it. Look, thank you very much, Chien, for your inspiring revelation. I've learned a lot, actually, to be honest. And I think what's great about your perspective is you do have some different perspectives to other people out there, which I think is great to show that there's really no one true way to get abs. And I really do think that what you said at the very end for those listening that are wanting to start is just do it. I think it's that mindset. I think it really just comes from there. So I really appreciate you sharing that with everybody today. Thank you.
Chien: But then diet, diet, diet, Rob. I gotta bring that back. Yeah, no, I mean, if
Robert Vicencio: and diet. Sure.
Chien: that's the goal you don't have to go to the gym and things, it's really diet, man.
Robert Vicencio: Awesome. So mind, body and diet.
Chien: You know, so... That's the one way for... You know it. You know it.
Robert Vicencio: Well, I think that's a wrap. Thank you.
Chien: Thanks, Rob.
Chien: Right.
Robert Vicencio: a dream to start or thinking about I'm going to do this, you know, this year or with a goal that haven't got their abs yet or into the fitness, what's a message you can tell them from you for them on this? start or beginning of their journey. And welcome to another episode of Six Pack Before 50. We have another amazing guest, another very good friend of mine that I've known for very long time and really somebody that I've aspired to be like and look like, Mr. Chien Chan. Please introduce yourself.
Chien: Sunday good to see you again Rob it's been a long time like you aptly put my name is Chien we've known each other for quite some time now quite some time but time and in the
Robert Vicencio: long time. Yeah, very long time. Two decades?
Chien: Possibly, possibly through the good times and the bad. I've
Robert Vicencio: That's right.
Chien: got to congratulate in advance because I know you're going to do what you set out to do. know,
Robert Vicencio: Thank you.
Chien: but yeah, funnily enough, you know, how we met was actually through mutual friends and it was all about fitness, wasn't it?
Robert Vicencio: That's right.
Chien: I mean, fitness is such a powerful thing. Through that, You know, we got so close through our bro Orlando, which we've also done a podcast before.
Robert Vicencio: Yep, was episode number one.
Chien: of what movie, man? There'll be part two and three.
Robert Vicencio: They will.
Chien: No, but then yeah, all through fitness. That's how I met Orlando too, actually. It was all through the power of fitness, like he likes to put it. But cut a really long story short, I've always been, shall I say, very fortunate. I was raised doing a lot of sports. So actually that helped build the base. And it was only until I was about 15. before I got into college and junior military college, I actually started hitting the gym. You know, I just wanted to gain some size. Of course, which kid doesn't want to look like He-Man? that was an inspiration actually when I was a kid, He-Man. Do know that?
Robert Vicencio: love He-Man. I love He-Man and She-Ra. Yeah, love He-Man. Of course.
Chien: All you... It was, no, as a kid I could not imagine how a person could look like. I mean it was a toy, but you know, mean just looking at all the pecs, the abs, everything, amazing. And of course, know, getting raised, watching like Arnold Schwarzenegger. I mean, of course, amazing guys Stallone You know, just, of course, when I pick up girls. look good. So yes, did gym and exercise. So as I mentioned, you know, from a young age, I was I was very lucky. My parents actually forced us to do a lot of sports. You know, we're talking about squash, rugby, volleyball, you know, everything we play at school. And of course, football, you know, with the mates and everything. So and.
Robert Vicencio: Right. Yeah. Can I ask a question?
Chien: Sure, of course.
Robert Vicencio: So I have to, I think that's really important what you said. you know, as I've been talking to a lot of different people, they've had different times in their life where, you know, they've kind of hit that, let's say that moment. And I have to say for my own experience, just kind of sharing with you is, and the audience is, you know, I was about the same age, 13, 14, where I really
Chien: Right.
Robert Vicencio: kind of made that switch. And I think it is also maybe because I wanted to bulk up. wanted to impress the girls. But back to you, was there a particular moment at 15, of course you were doing sports and you were instilled that, but was there a moment that kind of made you go, okay, I'm gonna kind of work out? Was there someone, something that kind of inspired you or clicked that switch?
Chien: Good question, not really actually. You know like I mentioned, know you know Arnie in the movies everything. He-Man, wasn't you know something for me you know like wow this is you know I mean for me was more like hey man let's just get get big you know it's getting some muscle
Robert Vicencio: Yeah, got it.
Chien: you know the comics everything and of course again lucky to have the friends I had because it just so happened when you're a young kid you meet your friends you either do good or you do bad so friends are really important I was lucky to have a bunch of good friends who were like oh let's do the gym because the gym actually just opened up in the school and this is years ago so we were like
Robert Vicencio: Yeah. Yep. Same for us too.
Chien: yeah reading the magazines like oh how did these things work And then one of my friends, he was about a year or two years my senior, and he was like, yo, let's hit the lats, let's do the bench press. And at that time, it was just like, I had no idea what we were doing. It was more like hanging out. You know, going to the gym, hanging out, having a good time, breaking up some sweat. You know, was no different from us hanging out, playing football or playing squash together. But it was just an activity. You know, and then I think, you know, I went to junior military in Malaysia before I hit college. So that time it was like a lot of, I mean, we were young, nothing could hurt us, right? So in the army, was, you know, like push-ups, everything, and you know, that was actually fine for me. But then when I hit New York and I realized that half the people, I like double my size. Actually, that's when I... Maybe that was the switch part. You know, it was like, wow, I mean, I'm tiny. My frame, Rob, you know my frame. You know, I'm like, what? Five, six, five, seven. So I'm pretty tiny. And
Robert Vicencio: We're the same. We're the same. Yeah.
Chien: then it was actually in college where I met more people who were into also fitness and gym. And then that's when the knowledge started racking up. That's when I actually took more conscious effort. mean, that time we didn't have Google and all this AI stuff back in the days. So was all buying men's and fitness or muscle mags. And then really started to read about it. And then the guys in the States, they were huge. I mean, these guys hit to the gym, pumping weights and all that. And they were really nice. It was just like, yo, what's the best way? How do I do this? And from that on, it was like, you know, education, so to speak, you know, more knowledge. And then you're all through college sports in the gym. And it's stuck with me ever since. You know, so, yeah.
Robert Vicencio: Okay, so you're saying, obviously, just to kind of recap on that, and I think there is an importance in that, you know, starting young and like me, you know, starting young, getting to the gym at a young age, can you say that obviously that played quite a dramatic role? Of course, the consistency was there. I'm sure as you know, there was ups and downs and maybe you didn't go to gym for, you know, months or even for me a couple of years, but then Having that bass, guess, is the point that I'm trying to get to. Do think that really played a big part as to where you are today having that bass at 15?
Chien: It made it much easier.
Robert Vicencio: Hmm.
Chien: Let's put it, I mean, I will not say that someone will lack if they start later. But, you know, like starting from a young age, of course, you know, having this base, it just made things easier. Because from an early age, I've been able to see and discuss with friends what was right, what was wrong. So I had a longer time to fail and then improve and then get that consistency. So I mean, if I was to start now and then a lot of my clients, they start late or they've stopped and all that. Just as long as you keep with being persistent and consistent, then there's this, you know, no losing. It's just about improvements every day. So. You know, in a nutshell, yeah, of course, starting young, you know, if you start young, you save a lot of time. But of course that did help me because it was normal for me was like, wow, I got to move. I got to, you know, if it's a few days, I feel uneasy if I don't go to the gym or go for run or just move the body. So that helped. Yeah, of course, it does help. But you can start any time.
Robert Vicencio: Good, good. Okay, so can I, how about let's talk about now in terms of let's bring everything kind of where we are today and as part of that. So obviously this is about having a six pack and, know, so when was the moment that, you know, That you can kind of remember where you I mean obviously you probably had it or maybe you had it lost it But somewhere recently where you said, okay, I've got my six pack, you know And and let's talk about how you got to that and what was the mental kind of state to get to that point? To get that six pack and of course your body and your physique
Chien: Wow, I should rewind a little bit when I introduce myself. I'm a project manager, but I also do, you know, I'm a coach, personal trainer, right? So that was based on all the knowledge, going through the love of fitness and then helping people. So that helped me get to a very consistent base throughout my life. To answer your question, when did it hit? This is interesting. Because throughout my life, I never needed or wanted to have that six pack. For me, it was just like, I look pretty fit anyway because I exercise and I got to look the part as a coach. But to actually get the six pack, that was not important for me. What actually changed was after COVID. Because everyone,
Robert Vicencio: Mmm.
Chien: you know, the three years, when I looked back after things were just about to start opening up, I kind of realized myself, was like, wow, three years have gone. I felt I had no improvement in life.
Robert Vicencio: Hmm.
Chien: Things were a little bit stagnant. mean, of course, I still went to work out by myself, like down in the park, go, you know, running alone and things like that. and having that consistent base of needing to exercise, I continued with that. So going back to this whole period, for me, six pack was not an important thing. It was just being fit and healthy, looking pretty decent, having a little bit of bulk, and I was happy. can still do the push-ups, the pull-ups, everything. But it was going back to that COVID situation, I felt I kind of stagnated for those three years. know, work was hard. The entire world was going through a crisis. It was just new things happening. When I look back, I should have done more online courses or, whatever, just to help with improving myself. But... lazy bro. I didn't do any of that stuff and then when things started opening up again I needed to find something to change. It was
Robert Vicencio: Hmm.
Chien: just sh** I'd done for those few years. You know basically diddly squat and it was then I had that moment and it wasn't so much about getting six packs Rob. It was more so doing something different
Robert Vicencio: Hmm.
Chien: and then only way or thought that I thought about was actually joining a bodybuilding competition.
Robert Vicencio: wow.
Chien: So that was when. Dude, did you know I joined a bodybuilding competition?
Robert Vicencio: did not know that dude you never never told me my god I've got
Chien: my... Bro, you never...
Robert Vicencio: you've got to send me those photos and we're gonna put it right here yeah right now boom yeah
Chien: Yes! mean actually that's exactly why. Yeah, it flipped the switch. For me it wasn't so much getting the six packs for myself. It was more so like I want to do something different. So I've done everything. I mean as a coach I specialize in body weight hypertrophy, muscle building. So, you know, the power lifts, bodyweight training. Very lucky to have that base. If I wanted to get the six packs, which I didn't at that point, I think it would have been achievable. But for me, I wanted to try something a little bit different. You know, at that time, Hi-Rox was not around. Of course, they had the CrossFit, which I'm not into. And then they had things like Spartans and things like that. So I just wanted something. If I couldn't challenge the mind, then I'll challenge the body. And then please
Robert Vicencio: Wow.
Chien: remember to remind me to discuss more about the mind and the body. then, yeah, going back to that, why not actually just join a bodybuilding competition? So I actually did the beach body one where it's not full body. It's basically, you know, upper body. We wear the Bermuda shorts. I think they call it Nazi, right? Bermuda shorts, they call it. Yeah, so I did one of those.
Robert Vicencio: Yeah, yeah, I know exactly what you're talking about. Yep, board shorts we call it, I think.
Chien: I don't the shorts, excuse me. And then that was about, I think that was 20, about three years ago now. Three years. So I did that and in doing that, having a goal, a reason to do it that I'd be, okay, I'm putting my ass on the line. Of course I'm doing this for myself. but I'm gonna be up on stage and I don't wanna look like a fool. And then that's when that kinda clicked. And in order for me to perhaps look good and also try to win something, of course part of it was being shredded and having abs. And it just so happened that's why going back to your six pack ab thing, that's how it happened. Not that I wanted it. for a day to day type of thing, but because I joined that competition, if that makes sense. And then everything
Robert Vicencio: Mmm. Yes.
Chien: kind of like replaced. So yeah, going back to after COVID, you it's just trying to find something. You know, I don't believe in motivation. I believe in you need to find some sort of drive or goal. This motivation is like three seconds, bro. I can't motivate myself to get like a six pack or something. I need to have like, okay, For me, it was joining that competition. I already paid the money. I said, okay, I'm going to do it. I told my closest friends that I'm going to do it. That's why I left you out, And then for
Robert Vicencio: Good. Yeah, that's okay. I wasn't there.
Chien: being accountable for something. And then that's when boom, it was, that was the switch just for the competition.
Robert Vicencio: That's awesome. Look, I wanna ask you a question because I'm, you know, I guess I'm literally in that zone, you know, building muscle. And you said you're the expert of that. For those listening now and, know, just in
Chien: Hmm.
Robert Vicencio: a very kind of, you know, at this point in their mind that they wanna just build muscle. What's the secret? What do I need to do to build muscle if I wanted to build my chest, my biceps, and of course my abs?
Chien: Not an easy question to answer. But I mean, just putting it simply, you just have to strain the muscle. You just have to be consistent. Like, okay, you want to do your pecs, then do your push-ups. I mean, it's simple as that, but you progressive overlay. You need to strain the body.
Robert Vicencio: Mmm.
Chien: And order to build the muscle, you have to change and train the correct way in order to strain your body and then build muscle.
Robert Vicencio: Hmm.
Chien: You know, it could get a little bit more complex, but I mean, I hope that's like the layman's term, right?
Robert Vicencio: What about diet? What about food? What did you eat during that phase of getting into your bodybuilding competition? What was your diet like? Let's get into that.
Chien: Okay, I'm trying to think about how to answer you. A bodybuilder's diet is very different from... I mean,
Robert Vicencio: Mmm
Chien: you're not... But you do want to get your six packs. Yes, there is similarities, but very big differences because it's very extreme, Because I ate myself six months before my competition. So I basically for two months, I... stuff myself. And this is not maybe not a good thing for for people to hear but I love food bro and to be honest the only reason why I train is so I can eat you know. So
Robert Vicencio: So.
Chien: I stuck myself for two months just to gain some mass and then when I started to cut diet very simply saying as clean as possible and what clean means I don't mean eating rabbit food. I mean I'm eating all my macronutrients, I've got my carbs, my fats and my protein, but just eating very clean and I'll come to that in a moment and most
Robert Vicencio: Mm.
Chien: importantly, cutting booze. I cut booze, alcohol, which I love. You I like to enjoy a little bit here and there, but I cut all
Robert Vicencio: when you both.
Chien: three calories out. Six months. total of six months. And then when it comes to clean, I try to stay away from any type of unhealthy fats. All the saturated, unsaturated fats, stay away from all that, have good fats, good olive oils, nuts, avocado, just eat clean, but I had all my macronutrients. So a lot of people
Robert Vicencio: Hmm.
Chien: say they cut out. But for me, that was totally different. I I actually saw the light. When I got into this and being a trainer, we have knowledge in diets, but during the bodybuilding competition, which is actually totally different in the sense of losing water, we can get more into that a bit later, losing water and then flushing out your water, drinking a lot of water, everything, it's actually really unhealthy. But every day eating, being clean, we're talking about, I would blanch my chicken. you know, like reduce as much unnecessary bad fats as possible. know, yes, I could fry and all that, but at that moment, you know, I just didn't have the time. So the easiest, fastest thing for me to get all my macronutrients in was, you know, blanching. Got minced beef, blanched minced beef in boiling water, even chicken breast, chicken legs, things like that. And then you know, like actually having it with the bone is much cleaner and much tastier. You
Robert Vicencio: Yeah.
Chien: know, I should, I don't believe in like, you have to have chicken breast and all that, you know, I can have any part of the chicken, I, know, because I mixed and matched. But then, know, no, no crap sodium, no crap oils, cut out all the booze. I basically ate every day for that four months, five meals a day, Rob. So it wasn't
Robert Vicencio: Wow.
Chien: about five meals a day, you know.
Robert Vicencio: So what kind of carbs were you eating? Can I ask what kind of carbohydrates were you allowing yourself to eat during that time?
Chien: Rice, even white rice. mean, would have some for more protein, I might change it, you know, like the five grains or red rice, even, bro, white rice, that's more than enough. know, luckily I don't like breads. And you know, in Hong Kong, it's a little bit difficult, more expensive to buy good bread. But I stayed away from all the bread. You know, my trainer. told me to stay away from the yeast and things like that. So I just stuck with rice. And actually, it's so interesting, getting into the bodybuilding, I probably ate more than I did normally. Because when I started to eat clean, cutting out all that bad shit, wow, I can see my body just losing size. So I had to actually eat more. So it's really like five or six times a day. Every meal comes with, you know, I've got my veggies, I've got my rice, then I've got my proteins. So yeah, just cutting that stuff out, it makes such a big difference. I mean, I'm glad you brought it up. Diet is actually a very important factor, and it's basically 60 to 70 % of training if you're good too. Because you can never out train a bad diet. You can go to the gym for like five hours, let's say. But if you have a bad diet, I mean, it just doesn't work. You know, not at all.
Robert Vicencio: Yeah. Can I ask with building muscle, is there any benefit or non-benefit? if I would say, let's say use the abs as again, as an example, if I went every day to the gym and I did say kind of like the ab with the weight kind of press thing, if I did that every day, I gain, would I build muscle or would I rather take a break? and do it alternatively. What's the strategy there in trying, if I'm trying to build the ab muscle or any muscle, if I trained it every day, is there a benefit
Chien: Mm-hmm.
Robert Vicencio: or do I need to take that rest day for it to grow?
Chien: Specifically, since you asked about abs, Rob, I never did ab exercises on its own.
Robert Vicencio: Wow.
Chien: You I only did that for the competition only the last month. I mean, the abs is such a small muscle group that you can do it every day, right? I doubt you need rest, but for me, it was just a waste of time. And the truth
Robert Vicencio: Mmm
Chien: is, your question Yes, you can do it, but what is your goal? Right? And I ask that because the abs being such a small muscle group, even if you train that every day, and we're not even talking about how intense your training, are we also talking about diet? Because the only way for you to see those abs, if you lose... fat. That's the only way that you'll be able to see it. Now it could be underneath but then if the diet doesn't work all the training will not help in achieving. If you want to see those abs visually.
Robert Vicencio: Yes, yes. So what's your secret
Chien: them does.
Robert Vicencio: to losing fat, particularly around the belly?
Chien: Diet, Rob, you cannot, I wish it was possible, but you cannot spot lose fat. It's the whole body. You
Robert Vicencio: Mm.
Chien: you can't just lose fat in your stomach. If anyone who tells you they can, that's bullshit. It's a myth, you can't. You know, like basically, I mean, look at my face after doing the competition and everything, it's just like, wow, it's small. Of course I'm getting old and everything but when I start losing weight my face goes first. I wish I can tell you, if I started to lose weight my belly fat will lose first. We'll be laughing but you know but
Robert Vicencio: Yeah.
Chien: as you can not spot drop you know so you can't. It has to be the whole body.
Robert Vicencio: So diet for you is the key to losing weight. It's what you put in that will affect your ability to drop weight and lose that fat, correct?
Chien: Correct. Correct.
Robert Vicencio: Okay, so let's go into what you wanted to kind of talk about too as just to kind of summarize you were talking about mind and body and I think that is really important and I do ask that of all the people I've been kind of talking to is what you know, what is what's number one what's harder? Is it the mental or is it the physical for you? And I think more importantly, how do you combine that together to achieve your goal?
Chien: Definitely the mind. The mind is just so much more powerful. When I mentioned, when I joined up, I mean, this was like a physical thing for me. And being in the fitness industry and also in lifestyle, that has helped me build that base and being consistent. But doing this competition, Wow, I really had to set that mindset. You know, it was basically,
Robert Vicencio: Mmm.
Chien: you know what I mean, discipline. It was like going to the gym every day. Not to say that's the right way, but this is what I did. Went to the gym every day. I didn't see a lot of my friends. It was a very lonely journey. And then, thank goodness, I love cooking. But it was basically cooking much more often. prepping your meals, you know, just changing this entire mindset. mean, Rob, there were times it was just like, you know, being at the gym like until like 11 or something,
Robert Vicencio: Mmm.
Chien: you know, and then get me wrong. I only train for an hour and a half at most per day, never longer. Normally it's an hour. I might do 15, 20, 30 minutes on the treadmill after. but never longer than a full one hour 30 minutes. So as much as I've been doing that a lot of my life. mixing it up and never taking a break. You know, before when I was just doing my own things, I could take like a day off for myself, hang out, eat, drink, but it was really, you know, like, wow, no booze. And I succumb easily to the pleasures of the flesh, right? Like, I'm sure a lot of people do. That's why I purposely didn't want to put on the burden of having to Be tempted. That's why I didn't see my friends a lot of times at nighttime.
Robert Vicencio: interesting. Mm hmm. So can I ask?
Chien: You're gonna drink
Robert Vicencio: Oh, so what what on that point of temptation? What did you do when let's say you were tempted? You did something. What was there any kind of hack or tip or something you did that got you off that? How did you mentally process that to not be tempted? Besides just staying away from it.
Chien: A. Stay away from it first. Like there's no point in seeing something in front of you. know, I basically, just, I don't want to see it. Right? And number two, actually, it's just a mind rob. You know, it's a very good question because of course I still have bad habits. Why was my mind stronger in helping me to achieve what I needed to do for this bodybuilding competition? I think the answer to that is because I had a very clear goal and part of that goal meant that I was going to be on stage. So I didn't want to look bad, not from off and of course not in front of other people. So that helped a lot. You know, I think about that. At that point, maybe that was more important. But going back to the mind, you for me, I'm still trying to train it that I can do other things that will help me. Maybe not necessarily in fitness, but let's just say learning to manage finances. But I mean, it's all the mind is just training the mind like, OK, sit down. You've got to sit down a day for 30 minutes or something. Read a book, get more knowledge as an example. So the mind is very important. It helped me when I was doing this on this journey for this competition. Now I just need to train the mind to do other things, to make other aspects of what I'm not too good
Robert Vicencio: Mm.
Chien: at better. So definitely the mind is important, I mean, of course, without the mind,
Robert Vicencio: evil.
Chien: you just let go, let loose and everything. But can I ask, what are you doing? I mean, in order for you to achieve... you're-
Robert Vicencio: You mean, you mean, what's your question in terms of temptation or?
Chien: I mean your training regiment and your food regiment. Like how is that, you know, I
Robert Vicencio: Sure. Look, we'll really, I guess, in a nutshell, really quickly, number one, exactly what you said, I've cut all alcohol out. You know, so I've, you know, as you and me both, we would love to have a drink, but I've cut all the alcohol, number one, and I think that is one of the primary things I needed to cut because obviously when you're drinking, when I was drinking, number one, it'd be late nights, number two, the worst part of it is actually I get hungry at night. And so I lose my control or my ability to stop myself from temptation. So I would then go eat quite late at night, have a really unhealthy, oily meal and then sleep that off. it was kind of like a, I think these are the things. So number one, alcohol. Number two, I've cut obviously carbs and sugars, but more importantly, it's the training too. So I joined a gym. hadn't joined a gym for decades or not decades. That's a bit of a lie, but probably, probably a decade. So I decided to join a gym when I started this 500 day challenge. Um, and, and I wouldn't say I've been, I go at least five times a week. I try to go every day, at least even just going and maybe doing a walk or just to get that into the routine. course, travel always puts that at a bit of a disadvantage or changes the routine. So I, I try not to, you know, When I travel, I'll take a break. But then as soon as I come back to Shanghai, I'll hit the gym and try to get back into that just habit form of going to that gym. that's kind of thing. And of course, the one thing I do do every day is that I've been doing for now 204 days today is the Chris Heria ab routine. So that's kind of something I've just kept consistent. Yeah,
Chien: right right
Robert Vicencio: just something. But look, we're almost wrapping up. So I feel like we have a part two coming, because I know there's
Chien: What?
Robert Vicencio: so much you can give. look, at the end here, we've got a couple of rapid fire questions. So just give me a one word answer to these questions, OK? Let's begin, yeah?
Chien: Okay.
Robert Vicencio: OK, so crunches or planks?
Chien: Crunches or neither man I have to pick one do I have to pick one
Robert Vicencio: Okay. Yeah, I mean, for you, for you, just as a, what do you prefer, crunches or planks?
Chien: do them. you.
Robert Vicencio: Okay, all right, okay. All right, number two. What's harder for you to cut? Is it carbs or sugar?
Chien: Cops.
Robert Vicencio: Okay, yep. When do you train? What do you prefer usually in the daytime, morning or night?
Chien: I prefer morning but because of work and things it's normally at night time. Normally at night. I prefer...
Robert Vicencio: Sure, but if you had a choice, you'd prefer morning.
Chien: Yeah, just get it over and done with.
Robert Vicencio: Yeah, fair enough. Okay, next question. What is your, if you can, and if you're willing to share your current body fat percentage?
Chien: Oh, I'm not sure, maybe 13, 14, about 13, 14%.
Robert Vicencio: Wow. And do know what it was when you did your competition?
Chien: Bro, 4%. 4%. I'm serious,
Robert Vicencio: What? No way. 4 %?
Chien: 4%.
Robert Vicencio: Okay, that's...
Chien: for them.
Robert Vicencio: I've never heard of 4%. I didn't even know you can get to that. Wow. That's incredible.
Chien: No, that's normally the body. They're like 4%, man, when they go on stage. So that's why, yeah,
Robert Vicencio: Amazing, amazing.
Chien: I explain the whole process of achieving that later.
Robert Vicencio: Okay, next question. What's one fitness myth you want to kill forever?
Chien: goodness. Goodnessmith. cutting out carbs in order to lose weight. Ha ha ha ha! Not necessary!
Robert Vicencio: Interesting. Okay, well, we'll save that for part two. We'll discuss that part two. Okay. Okay, let me ask what kind of supplements are you taking?
Chien: Now none. Actually, none.
Robert Vicencio: Okay, none. Okay. Do you take creatine?
Chien: Yes, not anymore, but I should actually. Well, not that I need to, but I think if anything, I'll add in. I mean, the only supplements I'm taking are, you know, the basic omegas, multivites and things like that. But protein, you know, none of that stuff actually. But we
Robert Vicencio: Yeah, OK.
Chien: get older, I might have to get back into some of those things.
Robert Vicencio: Yeah. Okay. What about what's one book, video or mentor that's really influenced you the most in fitness?
Chien: Wow. I would like to say you know all those movie stars and He-Man and things like that which actually got me into it but what's kept me doing it are my bros. You know that is I think the Yeah, interesting.
Robert Vicencio: Yeah, okay, that's a good question. Yeah, so your friends, your bros, the people closest to you around you, right?
Chien: It also happens that the closest people, are all into fitness. There's always something for us to do, something for us to talk about. It's just one of those things.
Robert Vicencio: Yep. what's okay, finally, is if with for the people out there watching, you know, that probably, you know, a lot of the people I've been interviewing, you know, already had abs already have abs. But for those who have
Chien: Right.
Robert Vicencio: a dream to start or thinking about I'm going to do this, you know, this year or with a goal that haven't got their abs yet or into the fitness, what's a message you can tell them from you for them on this? start or beginning of their journey.
Chien: Well, it's simple. If you want to do it, do it. You know, I mean, of course you have to do it the right way. And providing they know what needs to be done, it's actually just taking a step forward and doing it, Rob. You know, I think, you know, people have different goals. If that, if one of your goals, like, you know, is to get a six pack and if it's strong enough, you'll get there. But how
Robert Vicencio: Hmm.
Chien: you get there, you know, that's a totally different... question, know,
Robert Vicencio: I
Chien: and answer yourself. Because, you know, you can set a time to do it and the things that you're doing to achieve it, is it right? You have to go through your ups and downs, the minds, you know, all these type of things. But I mean, in a nutshell, really, just do it. Because if you want to pass an exam, right, study. You just got to do it. You know, and it's as simple as that. You know, find a reason. know, find a reason. Like I mentioned, it's so interesting. For me, it wasn't about getting six-pack. For me, it was about joining this competition, you building the muscle, everything. And it just so happens that I needed to get shredded. I mean, that was part of the requirement in the competition, of course, right? To be shredded and jacked and everything. And then that's why I got the six-pack. wasn't... Does that make sense?
Robert Vicencio: Absolutely.
Chien: You know what I mean? For me, that's why it was very interesting. It wasn't like, I want to get a six pack. For me, it was just like, oh, I want to do something different that will challenge my body. And then perhaps the mind, at that point before I did it, and in achieving that, part of the requisites was, you know, getting the six pack. That's why I got the six packs. You know, and then now, once you've got it, I've actually lost it, by the way. But it's close. Once you've done it, it's easy to get back if I want to do it again. Just changing that mindset and getting back into the game, so to speak.
Robert Vicencio: We have a closing tradition on this channel, which has been usually not gone through, which is to show your apps. understanding that you probably don't have it yet, I think we can replace it with a picture in your prime. So I'll probably put that here. If you're willing to send us those pics and share that with all our audience members, that'd be fantastic.
Chien: Sure? Definitely, definitely. I'll definitely send
Robert Vicencio: Awesome.
Chien: you some.
Robert Vicencio: Well, I really appreciate it. Look, thank you very much, Chien, for your inspiring revelation. I've learned a lot, actually, to be honest. And I think what's great about your perspective is you do have some different perspectives to other people out there, which I think is great to show that there's really no one true way to get abs. And I really do think that what you said at the very end for those listening that are wanting to start is just do it. I think it's that mindset. I think it really just comes from there. So I really appreciate you sharing that with everybody today. Thank you.
Chien: But then diet, diet, diet, Rob. I gotta bring that back. Yeah, no, I mean, if
Robert Vicencio: and diet. Sure.
Chien: that's the goal you don't have to go to the gym and things, it's really diet, man.
Robert Vicencio: Awesome. So mind, body and diet.
Chien: You know, so... That's the one way for... You know it. You know it.
Robert Vicencio: Well, I think that's a wrap. Thank you.
Chien: Thanks, Rob.
