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Iwan Setiawan may be new but he is already making waves in the local bodybuilding scene. He is slowly moving up the ranks in becoming one of the top local bodybuilders and if he stays focused and deciplined, i can see him representing the country in the near future. His physique is compact with excellent thighs and back development that is so important in competitive bodybuilding. With a little more refinement to his physique, he will do very well in this year's Mr.Malaysia!
| Iwan , please tell us a little about your background. |
| Born |
: 05/23/77 |
| Residence |
: Ukay Perdana, Ampang (Near Bukit Antarabangsa) |
| Family |
: Wife - Normilah, Son - Harith Danish. |
| Occupation |
: Operation Officer in Rhb Investment Bank Bhd |
| Height |
: 5' 3 |
| Contest Weight |
: 65-68kg |
I'm working permenantly in RHB Investment Bank Bhd for 5 years. I'm the oldest in five siblings and father is one of the CEO for Engeneering and Mechanical in YBK Engineering...I'm mix blood because my father is chinese and my mom is malay. My current profession as Operation Executive mainly working till late at night and of course I'm find it difficult to arrange my time to the gym because the limit hours I have is limited. I just love to see muscle in magazine mostly I've seen it Arnold and my inspirations back then as lad growing up of course such Terry Gallyout, Wong Hong, Liaw Teck Leong, Bujang Tahar, Malek and more.... I'm married with such wonderful and loving wif Normilah with cutest son Harith Danish. With the bond and love we share, I would not who I am and where I am today....Best friend credited towards what I achieve now in bodybuilding ; Ubaidillah, wong hong, Fizan, Sam Adnan, Wan Danaukota, Badrul Shah and to all...
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2. How long have you been training and what/who motivates you to pick up this sport?
Ive been training for quite awhile...it started in 1998, when I turn on the TV and was totally mesmerized by what I saw - THE CORNON the Arnold himself the world greatest bodybuilder alive....from that day forth I wanted muscles...But i have to live in pain in 2000-2003 because of lower back injured and severe several treatment and cant even walking for about 4month... but i never give up..I love pain so much...I am anxious to get back on stage n make me more motivated to keep chasing my dreams to become a bodybuilder. I would never border anyone on stage. I would be myself and challenge which ever comes ahead of me. I'm a fighter and it's been 5 year lifting heavy iron. No doubt it been along journey till I finally got the way I am now. Back then, I never had a good teacher or a friend that I cant count on to help me thru my training method and dieting. It all about trial and error, make me better and be better for the following year till I meet up with wong...It been decade with wong, I finally reach my mature muscle and still need improving here and there....
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3. What do you like most about bodybuilding?
Here are some of the great things I love about it:
1st - I couldn't imagine my life without it. It's been with me for so long; from such a young age. It's my lifestyle... it's with me from the moment I open my eyes in a morning until the last thing at night.
My life is structured around my interest (e.g. bodybuilding), it has to be. If it wasn't for all those years gone by then I wouldn't have achieved what I have. Again without my wif and friends support I couldn't have made it through my bodybuilding years as dieting for a competition is so hard physically and mentally. So many times over the years dieting for bodybuilding shows I thought I was going to crack up, but they help me and I made it. Ha! I have had so many great times on the competitive stage. I made friends with some very good people that have the same interest as me - it helps as other friends and people who don't share the same interest as me find it very hard to understand why we do what we do. We put our bodies through h*ll sometimes (e.g. in the gym and all the dieting and cardio we do). Most of the time I really enjoy weight training, bodybuilding and the gym, but sometimes it can be hard after doing the same thing for so many years. I enjoy helping people achieve there physique goals, and giving advice in my muscle. Bodybuilding is my life, my passion, my love.
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4. Give us your typical diet and training program that you are following at the moment.
Achieving the right volume and intensity of training is an art in itself. On a personal note, I have cut down the volume (number of sets) within my workouts over recent years because I felt that I was overtraining. I have also cut down on the intensity which used to involve forced reps within every set overseen by a training partner. I also used to do drop sets. Again, I felt that this was too much as part of my regular training program . The fine balance between pushing myself over the edge is different for all of us.All I can say is that on a personal note that by cutting down on the sets and knocking out the drop sets and the forced reps my muscle respond more favorably. It's an age old adage that I should listen to my body, but I guess sometimes it takes a while to clear my ears! The forced sets that I used to use on my legs meant that I literally couldn't walk properly the following day. In hindsight, I guess that I should have seen that this wasn't a natural or healthy approach to take on a regular basis.Sometimes to increase the intensity without forced reps and if I'm pushed for time I perform the above in a giant set type of circuit. I perform for every exercise with squeezing my muscle and concentrating on the movement rather than counting reps. I will perform 2 days on and 1 days off on the regular basis and depend whether I'm going straight for whole 6 days only takes 1days off or 3 days on 1days...it all abt listening what my body tells me to do....I competes at 65-68kg and in the off-season around 75-78kg. I tends to stick with the basic protein sources such as eggs, chicken breasts, canned tuna, salmon, beef, and whey protein all year long. Off-season and pre-contest protein amounts will normally reach about 300 grams per day divided among 6-7 meals.The healthy complex carbohydrates chooses are usually oatmeal and basmathi rice. The fruit of choice is banana and the normal fibrous vegetables are broccoli, onions, tomatoes, and green beans. Off-season the carbs (Not Counting Fibrous Vegetables) are usually around 200-500 grams per day divided among 6-7 meals. I will drinks plenty of water each and every day to keep my fluid levels regulated and metabolism running at full capacity!
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5. What are your goals in bodybuilding?
Goals... I will continue training hard to stay in the best shape possible! and my sifu alwayS say 'STAY FOCUSED N' TRAIN HARD'
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