I think I need help with everything falling apart
Feeling like quitting
Relationship and Work
Both areas where I am not feeling too well
Relationship side of things, I don't feel that I can be truly myself. Over the past months I have been feeling unsupported and restricted in ways that I want to explore or try. I tried growing a beard / more body hair / ideas for business / ideas for side hustles / growing out my hair / try out new styles, and it has generally always been negative at the first sharing of my thoughts. Sometimes I feel that I am not heard because it will become filler conversations and change of topic. I know his work is busy, his work is purposeful and he has a clear idea of what he wants, and hence has a fixed preference of what he wants out of a partner. In that sense, I feel like I am incompatible because I have to compromise my aspirations or behaviour to suit what he prefers and thats just not being myself. My happiness is being hindered. I spent an evening hanging out with a friend recently and it felt so healing because we understand each other's aspiration for bodybuilding and interest to try new things.
Work side of things, I feel tired of doing the same thing again and again. I am no longer venturing on developing new systems but handling operational work which is boring down on my career satisfaction. Furthermore, I am handling on projects that I have to deal with Fitson (links to my father) which makes me not enjoy this job. What was once a joy to handle new projects now feels like a chore and I look forward to head to the gym each day, cant wait to leave work as time passes. Past few days the thought of quitting has been spiralling I want to take a change, though I'm not sure if its just a sudden feeling or something that would recur again. Hope to ride through this peak week else maybe something greater will happen.
I need to revamp myself
Its been 2 weeks of non-training and I've been sluggish (1 week of vacation and 1 week of getting diarrhoea food poisoning).
Well thinking of it I have gotten sluggish several months ago when I lost the motivation to be on a high for workouts and socialising. I've become more of a recluse, playing mobile games at home all the time and putting gym on the sidelines.
I have to revamp myself and get back on the fiery streak I have been on at the start of the year when I went on a cycle. Bodybuilding, health, and wellness.
Below are some areas I will have to focus on:
- Sustenance (Diet): Whole Foods
Whole foods,
High-carb: Brown rice, whole grains
High-protein: Lean meat, fish, eggs, dairy
High-fat: Avocado, nuts, seeds
- Sleep (Rest)
CPAP machine to improve sleep quality
Use a nasal pillow mask for comfortable sleep
Sleep 8 hours nightly minimum
- Strength (Hypertrophy Training)
6 days on 1 day off training split,
Day 1: Quad and Calves
Smith Squat 3 x 10-12 (90kg)
Single Leg Press 3 x 10-12 (100kg)
Leg Extension 3 x 10-12 (70kg)
Dumbbell Bulgarian Split Squat 3 x 10-12 (20kg)
Standing Calf Raises 3 x 10-12 (27.5kg)
Day 2: Chest and Triceps
Bench Press 3 x 10-12 (110kg)
Incline Bench Press 3 x 10-12 (100kg)
Dumbbell Flye 3 x 10-12 (20kg)
Seated Dumbbell Triceps Extension 3 x 10-12 (30kg)
Pushups 3 x Failure
Day 3: Back and Biceps
Lat Pulldowns 3 x 10-12 (85kg)
Seated Cable Rows 3 x 10-12 (90kg)
Bent Over Bench Dumbbell Rows 3 x 10-12 (32.5kg)
Lat Pressdown 3.x 10-12 (45kg)
Standing EZ Bar Curl 3 x 10-12 (45kg)
Day 4: Shoulders
Military Barbell Press 3 x 10-12 (65kg)
Dumbbell Shoulder Press 3 x 10-12 (35kg)
Dumbbell Lateral Raises 3 x 10-12 (22.5kg)
Machine Pec Deck Fly 3 x 10-12 (60kg)
Reverse Pec Deck Fly 3 x 10-12 (48kg)
Day 5: Hamstring and Back
Hamstring Curl 3 x 10-12 (60kg)
Dumbbell Stiff Leg Deadlift 3 x 10-12 (30kg)
Dumbbell Good Morning 3 x 10-12 (30kg)
Lat Pulldown 3 x 10-12 (85kg)
Lat Pressdown 3 x 10-12 (40kg)
Day 6: Arms
Tricep Bar Extensions 3 x 10-12 (45kg)
Seated Dumbbell Tricep Extension 3 x 10-12 (30kg)
Dumbbell Bicep Curl 3 x 10-12 (22.5kg)
Standing EZ Bar Curl 3 x 10-12 (45kg)
Triceps Bar Extension 3 x 10-12 (45kg)
Hammer Bicep Curl 3 x 10-12 (22.5kg)
Day 7: Rest and Abs
Ab Crunches 3 x 10
Jack Knives 3 x 10
Russian Twists 3 x 10
- Shred (Cardiovascular Training)
Twice Daily Cardio
Morning: Brisk Walk / Stair Master 25 minutes
Evening: Brisk Walk / Stair Master 25 minutes
- Supplementation (Micronutrient Support)
Whey Protein
Creatine
Fish Oil
Multivitamin
CoQ10
- Steroids (Hormonal Support)
Testosterone,
Year-Round: 150mg per week
Bi-annual: 300mg per week for 16 weeks
- Sunlight
Get daily sunlight exposure early in the day
- Social
Make more friends
Join social groups
- Sexual
- Skincare
It almost happened
Few days ago I guess the lack of sex triggered Kenneth to explode in his desperation for not having sex in this relationship after I mentioned that I have been masturbating alot while alone. This was after us having a Australia road trip for 10 days together not having done anything sexual together. It was tough because on a roadtrip its constantly on the move, I get tired and the logistics of locations may not be suitable so I was not so in the mood but I guess that was a big trigger for Kenneth already and then we returned to Singapore he was already showing signs of neglect. After the big explostion, we subsequently had a chat the next evening and started to question the continuity of the relationship. Have I been an opportunity cost? I think the thought of breaking up has been on the horizon and its starting to weigh down on Kenneth.
To me, romance is not about the sex but the emotional love for each other, being by each other and caring for one another. To Kenneth, this simply feels like best friends spending time together and the lack of sex is the differentiation of a friend from a lover. However, for me, love is more about an emotional one and sex is optional as I see sex as more of a urge to get done and rid away once in awhile when we have hookups with others. Perhaps my mentality of sex needs to change and more intimacy needs to be given to Kenneth.
Frustration in my relationship
New badminton group
Joined my friends for badminton yesterday and it was a great experience. Its been awhile hanging out in a social activity setting and I gotta try and get my social skills up and running again. Idk but the feeling of joining a rather new group of people in an activit feels kinda intimidating especially when there's all the banter, and I don't wanna seem standoffish by being quiet and in a corner so I participate and laugh and smile but then sometimes I become part of the banter then I don't know how to hit back at the conversation. Its just something I gotta learn and do better I guess but all this aside the badminton event was nice, given its a bunch of us gays playing badminton so its a healthy social activity. Really look forward to making it a regular one for myself since its good to keep myself active with a sport on top of my routine muscle building and fitness training in the gym alone. I met a past date whom now looks to have glowed up and living his best life, so I feel really happy for him and we even played as badminton match partners. Its a nice feeling that even though life went separate ways but somehow as you meet again, that person looks to have even more charisma now and it makes them so attractive, but not in the I wanna fuck him kinda way. Its nice to see people leveling up after 5 years, having seen their former selves. Anyway, times are pretty good lately, just life going by and nothing fancy. I wanna fix my sleep issue because thats the main problem I'm facing currently as I am unable to sleep well, and I get really tired during the middle of the day and at night I become wide awake for some reason. Scheduled a sleep study test in two weeks time so thats good. And I'm heading to China this weekend for a work trip so looking forward to that too!
Birthday month - the gift of friendships
I've been feeling fuzzy and warm these past few days. This year, I feel truly blessed to have found a group of gay friends — something I never thought I needed before. But now, it's become a kind of identity, a safe space where I feel seen, understood, and like I finally belong.
Looking back, I realise I’ve never really had friends who were consistently there. My straight friends were always kind, but often preoccupied — wrapped up in their own lives, relationships, and priorities. I was usually the one initiating catch-ups, while they devoted most of their time to their girlfriends, and friendships took a back seat. I was used to it.
With my gay friends, though, it’s different. It feels refreshing. We travel together, make time for activities, and show up for each other — even with our busy, adult schedules. It’s a kind of chosen family I didn’t know I was missing, and I’m really grateful for it.
As I turn 32, I want to keep investing in myself — physically, aesthetically, and mentally — and keep striving toward greater heights. I’m determined not to let anything hold me back from living the life I truly want, even if the obstacle is someone I love.
Lately, my relationship has been going through a rough patch. I’ve been feeling restricted, like parts of me are being held back. There are differences in our perspectives and the directions we want to take in life. And while I still care deeply, I’ve come to realise that if it doesn’t work out, I’d rather be single and free to live life on my own terms.
Dopamine Reset: A month of degen gaming
It’s been a month since I bought the PS5 and I’ve played several full length games. Gosh time just flew by so quickly after playing console gaming like the good old days but now it feels so degen. Having completed FF7 Remake, It Takes Two and now Baldur’s Gate 3, I feel like I gotta stop cuz all my other areas in life are being compromised.
Most importantly, Hyrox is coming up in two weeks and I haven’t been training hard. Bodybuilding has taken a back seat these few weeks and I’ve not been progressing my physique and body weight toward the 100kg goal.
Now I have to put the PS5 on the back of my mind and prioritize career and fitness cuz this month is gonna be one helluva intense month. How should I do it?
- dopamine reset: no gaming, no social media, no porn and no junk food for a week to focus on lower stimulation but long term rewarding activities
- gym: get back to 4 sessions a week then progress to 5 sessions including leg workout days
- sleep: prioritize sleep for 9 hours
- eat well: protein focused diet to feel good from within
- move daily: take outdoor walks daily without any phone use
- take cold showers: challenge myself to take cold showers once a day
- calm music: listen to slow and soothing music
- meditation: take moments to reflect and reconnect with my self
Hyper-masculinity
How to max out my aesthetics and presence in the bodybuilding and gay muscle scene?
- Physique and Physical Training
- Goal: Achieve 100kg
- Method:
- Training: Progressive Overload and Hypertrophy Training
- Setup: 8-12 reps, 4-5 sets, 4-5 exercises
- Exercises: Focus on the big compound movements
- Shoulders: Overhead Press
- Arms: Bicep Curl and Tricep Pressdown
- Chest: Bench Press
- Back: Rows
- Legs: Squats
- Nutrition: Surplus calories and a healthy diet
- Supplement: Protein, Creatine, Omega3, Multivitamin
- Underground: Testosterone, Cialis
- Rest: Quality 8 hours rest
- Fat: Stay lean at 10-15% body fat percentage
- Looksmaxxing
- Jawline: Enhance jawline and cheekbones
- Focus on chewing hard foods and reducing body fat
- Beard: Keep a neatly groomed beard at 20mm trim length
- Use Minoxidil twice daily
- Derma Rolling twice weekly
- Hair: Invest in a good haircut with a nice fade
- Short, structured, slicked back haircut works
- Skin: Daily skincare routine at night
- Aesop In Two Minds Cleanser - Salicylic Acid
- Aesop Lucent Concentrate - Niacinamide
- Aesop B & Tea Toner - Panthenol
- Aesop SPF25 - Sunscreen
- Attire
- Gym attire: Stringer tank top with fitted shorts
- Work attire: Black shirt and Black pants
- Accessories: Black watch strap, Black framed glasses, Black socks
- Signature Scent: Aesop Virere, Aesop Hwyl
- Presence
- Posture: Sitting and standing upright
- Tone: Measured and deep tone
- Movement: Measured and deliberate movements
- Scene: Attend circuit parties and gay social events for networking
- Social: Post content on Instagram and other fan-based platforms
- Compete: Join fitness competitions (Hyrox solo)
Push on for Bodybuilding
Now that I have been on 500mg of testosterone for a month, I'm starting to have a renewed drive for bodybuilding. It's as though the testosterone pushed my inner potential to a high limit and now I can finally push myself even harder to break the plateau I've been stuck on for so long. I plan to continue with this test cycle for 20 weeks until mid-May. So until then, I am going to go all out to push my physique.
I have definitely seen some physical improvements since I started in January, as compared to the whole of last year where I was cruising on 250mg-300mg of testosterone and my physique barely changed. So I guess the preach for doing 500mg makes sense I guess?
My weight is now 88kg and I aim to push it upward to 95kg and 100kg even.