01/01/2026
"The definition of Hell: On your last day on earth, the person you became will meet the person you could have become."
Thanks to all of those who helped me evolve.
Diabetic Jay
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TYPE 1 DIABETES - LAST A1C: 5.5% [10/2021]
COACH EDUCATION @atpfitnesslife @atpfitnesssg
@proteusnutrition: jayonly
📍SINGAPORE 🇸🇬
01/01/2026
01/01/2026
"The definition of Hell: On your last day on earth, the person you became will meet the person you could have become."
Thanks to everyone who helped me overcome my self doubt.
10/12/2025
This journey has taught me discipline and sacrifice. It’s forced me to be honest with myself. I’ve had wims and losses, but they were all necessary.
I’ve had the privilege of chasing my dreams in this life, and earning this belt is a major achievement for me. This isn't something I could buy; it forced me to change. Thank you to everyone who contributed to this achievement. (Especially my wife).
Stay curious.
Thank you for making me #14 .
02/12/2025
Part 2: The 5 Daily Hangs You Should Know 🐒
Hanging saved my shoulders, but variety keeps them healthy. Here are my most common hangs, I used for daily hanging. [I do program more advanced hangs such as German and Single Arm]
Passive: Relax and decompress.
Active: Engage and stabilize.
Side Leaning: Target the tight lats.
Forward Leaning: Open the chest and front delt.
False Grip: Bulletproof the wrists.
Aim for 3-5 minutes total time.
Shout out to for introducing me to the leaning hangs.
30/11/2025
The one thing that actually fixed my shoulders.
I used to be stuck in a constant loop of injury and rehab. Every time I tweaked my shoulder, I’d jump on the Ido Portal 7-minute protocol. It worked... until I stopped, and the injury came back. 🔁
I realized I was treating hanging like medicine instead of hygiene.
The Fix: You can't just hang when you're hurt. You have to hang to stay healthy.
Now, my non-negotiable is a minimum of 1 minute a day (aiming for 3-5 mins ideally).
Consistency > Intensity.
15/11/2025
Blind Ranking Beef Cuts 👀👀
What's your favourite cut? Spoiler - mine didn't come up.
12/11/2025
Daily Standards ✅️📈
Following a meal plan can unlock the rest of your life.
06/11/2025
Carnivore diet and insulin. Sharing my insights from your DM questions
21/10/2025
National M1 Gold Photo Dump.
This was my last comp before world pro - and the team have pushed me to develop more than I thoight possible this season. Outside of that Turkey is a beautiful country and my wife and I can't wait to go back. Thank you for the unwaivering support in my persuits.
05/09/2025
Asia Continental 🥇 M1 | 85kg
I had two goals this comp; 1) stick to the systems I'm working on and 2) pull the trigger.
Im happy with my performance, super close match in the final - but it went my way.
The journey continues.
23/08/2025
Not my day on the mats yesterday, not because of the result, I'm not afraid to lose, the frustration is because I couldn't get my game going.
My goal is to show case all the work I'm doing in the training room on the competition mats.
The journey continues.
Thanks to my coach
Thanks to my wife for the unwavering support
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