Kah Fitness

Kah Fitness Fitness Coach & Personal Trainer
I give tips & write on how to Gain Muscle and Lose Fat Sustainably. IG: .fitnesss

I also help people aged 25-50 lose 5-10 lbs in 4 weeks
Check out www.kahfitness.com
FM Physique 2019 Champion.

02/06/2026

🥤 BEST PROTEIN SHAKE VALUE!

COMMENT “Protein” and I’ll DM you the full list with my recommendations!

I’ve already ranked protein shakes by protein-to-calorie ratio. But let’s be real, most of us don’t just care about macros. We care about value.

So I ranked them based on:

< Protein weightage á cost >

In other words, how much lean protein are you getting for every dollar you spend?

The results were interesting.

Some of the “best” protein shakes for fat loss dropped down the rankings because they were expensive. Others that had mediocre macros suddenly shot up because they were dirt cheap.
For example, Meiji High Protein Milk continues to perform incredibly well. Good protein, reasonable calories, affordable price. No surprise it’s near the top again.
But the biggest shock was Nobo Soy Milk.

In my previous ranking, it was near the bottom because the protein-to-calorie ratio wasn’t impressive. But when price entered the equation, it jumped straight to #1 for value.

You get great value per dollar, but not necessarily great value per calorie.
BUT
To get 40g of protein, you’d need multiple cartons. Your wallet will be happy, but your stomach may not be.

That’s why there’s no single “best” protein shake.

If you’re cutting, prioritise protein-to-calorie ratio.
If you’re on a budget, prioritise protein-per-dollar.
If you’re busy, prioritise convenience.

The best choice depends on what problem you’re trying to solve.

And that’s exactly why nutrition is more nuanced than simply buying whatever says “HIGH PROTEIN” on the label.

26/05/2026

🍫 I spent $50+ comparing common protein bars in Singapore!!

BECAUSE not all protein bars are worth your calories.

I ranked all of them by value - ideal ratio of protein weightage + calories + cost

Nowadays a protein bar can say “high protein” on the front, but if it’s 250 calories, expensive, and only gives 20g protein… it’s basically a candy bar with better marketing.

My rough rule:

If a protein bar goes above 220 calories, you should start treating it more like dessert, especially if you’re trying to lose weight. Go for a good ratio of 1g:10kcal ideally!

The best value bar I found was Pure Protein, 180 calories, 21g protein, affordable, and very strong protein-to-calorie ratio.

Mid-tier would be something like Barebells, 20g protein, 200 calories, decent cost, decent macros, solid overall.

Lower value would be bars like MusclePharm, 250 calories for 20g protein. Still protein, but not the best if your goal is fat loss.

But here’s the honest part, the difference between many protein bars is not always huge.

At some point, it comes down to taste and texture.

Some are chewy, some are crunchy, some feel more like dessert. And if a “lower value” bar helps you stay consistent and stops you from binging on actual snacks, it may still be worth it.

So don’t just buy based on the word “protein”.

Check calories, protein, price, and whether you’ll actually enjoy eating it.

Follow for more protein breakdowns!

22/05/2026

🛒 ✈️ TRAVEL VLOG PART 2! The most underrated fat loss travel hack! HOW to grocery shop overseas without messing up your diet.

Travelling doesn’t mean your fitness goals need to disappear.

Whether you’re in Singapore, Calgary, Japan, Vietnam, or anywhere else, the principles are almost the same:

Choose foods that are high in protein, lower in calories, easy to prepare, and filling.

For this grocery run, I’m looking for simple staples:

Berries and baby carrots, because they’re one of the lowest-calorie fruits and super easy to bring around as a snack.

Potatoes, because they’re one of the most filling carb sources you can find. This whole bag is only around 800 calories, and honestly, nobody is finishing that in one sitting.

Lean proteins like chicken breast, shrimp, egg whites, extra lean turkey, Greek yogurt, and cottage cheese.

The trick is simple, don’t just look at the front label. Turn the product around and check the nutrition facts.

High protein, low calories, low fat, that’s what you’re looking for.

And if the food tastes too boring, use low-calorie flavour helpers like hot sauce, spices, pickles, olives, or zero-calorie syrup. Just check the serving size and calories first.

But also, don’t be so strict that you ruin your trip.

You can still try local food, enjoy yourself, and eat things that are worth the experience.

The goal is not to diet perfectly overseas.

The goal is to make smarter choices most of the time, so you have room to enjoy the food that actually matters.

Save this like how you save your krisflyer miles for your next trip!!! Stay tuned for NEXT PARTS HEHE 🙂

20/05/2026

✈️ NEW TRAVEL VLOG SERIES!

Here’s why you gain weight overseas even when you feel like you “didn’t eat much”.

One of the biggest traps when travelling is the hotel breakfast buffet.

Not because breakfast is bad, but because it’s very easy to clock 1,500–2,000 calories before your actual day even starts...

Picture this: free breakfast with your stay, and you want to try a little bit of everything... a little bit of bagel, butter, jam, pastries, fried eggs, cheese, hash browns, granola, juice… individually they don’t look like much.

But together? That’s already almost a full day’s calories for some people!!!! And the worst part is, you haven’t even eaten the food you actually travelled for yet.

What I’d rather do:

Choose fruits, cottage cheese, lean meat, one slice of bread, zero-calorie drinks, and keep breakfast around 400–500 calories.

Enough to fuel your day, not so much that you waste all your calories before lunch.

The goal is not to diet perfectly overseas but to save calories for the food that actually matters!!

The local meals, desserts, and experiences you actually came for.

So next time you’re at a hotel buffet, don’t just eat because it’s “free”.

Free breakfast can still cost you progress.

Travel smart, eat what’s worth it, and don’t accidentally start your day with a 2,000-calorie bomb.

Follow for more travel fitness tips PART 2!!

12/05/2026

💸 Best protein with lowest cost at NTUC? Guess the top place!

I combed through FairPrice and ranked the Tier S protein foods by actual value.

Not just protein.
Not just calories.
Not just price.

The formula is simple:

Value = protein weightage á cost

So the higher the protein, the lower the calories, and the cheaper the food, the higher it ranks.

Some surprising takeaways:

Egg whites, shrimp, and chicken breast are still amazing lean protein sources, but they’re not the best value because they cost more.

Fish is extremely lean, almost pure protein, but price pulls it down slightly.

Farmer’s Union is much better value than many other yogurts because it’s cheaper while still having decent protein.

Meiji protein shake is convenient and high protein, but because it’s liquid, it may not keep you as full.

Unsweetened soy milk is surprisingly strong. Cheap, decent protein, and very good for volume.

Tuna in water is great value, but let’s be honest, eating it plain is not the most enjoyable thing in the world.

And number one again: tau gua.

High protein, low calories, very cheap, filling, vegan-friendly.
If you want the most protein with the least calories for the lowest cost, this is probably one of the best options you can buy.

But remember, every food here has a purpose.

If you want the leanest options: chicken breast, shrimp, fish.
If you want budget protein: tau gua, soy milk, tuna.
If you want convenience: Meiji protein shake or yogurt.

Don’t just buy “high protein”.
Buy protein that fits your calories, budget, and lifestyle.

Save this for your next FairPrice run.

05/05/2026

💸 I spent $100 on protein shakes so you don’t have to - PART 2!!

Previously, I ranked protein shakes by protein-to-calorie ratio, but this time I ranked by budget.
But I know a lot of you care about one more thing, how much protein you’re getting for your money.

And this is where things get interesting.
Some drinks that ranked poorly for fat loss suddenly shot up because they’re cheap.

For example, Nobo soy milk and Oatside were low in protein-to-calorie ratio, but when ranked by protein per dollar, they move way higher.

So here’s the important lesson:
Best macros ≠ best value.

If you want the leanest protein shake, you usually pay more.
If you want the cheapest protein, you may need to accept higher calories.

Lower tiers for protein per dollar:
ON, Barebells, Quest, Pure Protein.
Good macros for some of them, but not the best value. Pure Protein was Tier S for protein-to-calorie ratio, but drops here because it’s more expensive.

Mid tiers:
Magnolia, Rokeby, Oak, Premier Protein.
Not necessarily the leanest, but decent price for the protein you get.

Tier S for budget:
Lean Body, Oatside, Nobo Soy Milk, Applied Nutrition, Meiji High Protein Milk.
Meiji ranks extremely well because it’s cheap and gives 30g protein. Applied Nutrition also does well with 42g protein.

For my vegan friends, Nobo and Oatside are not the leanest choices, but they’re cheap, easy to drink, and give you a lot of volume.

So the real question is:
Are you buying for fat loss efficiency, or are you buying for budget protein?
Because the answer may change what you should buy.
Save this before your next 7-Eleven, FairPrice, or Shopee protein run.

FOLLOW FOR PART 3 on REAL PROTEIN SHAKE VALUE!!!

01/05/2026

I spent $100 on protein shakes so you don’t have to - PART 1!!

And honestly… some of your “favourite” shakes are not as good as you think.

Ranked all the protein shakes in SG based on protein to calorie ratio.

Tier C… some trending ones at the bottom.
Low protein, high calories. Don’t even use them as protein drinks.

Tier B… around 50%. Decent, nothing special.
If you want value, there are a few okay options here.

Tier A… now we’re talking. 70%+ protein weightage.
Even Meiji is here, not even top tier.

Tier S… this one actually quite surprising!
30g protein, 140 calories.
PURE PROTEIN!
85% protein weightage.

I’ve never seen anything higher than this.
If you’re trying to lose weight and still hit your protein, this matters more than the brand name.

FOLLOW FOR PART 2!

28/04/2026

I rushed my last prep… and paid for it. 😩😩
This time I’m doing the opposite.

As of today:
Down 14kg, 9kg to go. 12 months prep instead of 12 weeks panic
No crash dieting.
No last-minute suffering.
No chasing just the result.
Just consistency, patience, and doing it properly.
From 101kg → 79kg.
Slow cut = less muscle loss, more energy, better look on stage.
This prep isn’t about being #1 anymore.
It’s about becoming a better version of myself.
Follow along if you want to see how this plays out till WNBF 2026!!!

15/04/2026

4 SNACKS BELOW 250kcals with 20g+ PROTEIN!!
If you’re always struggling with snacking while dieting switch to these easy to prepare options!

Snack 1: Greek yogurt + PB2 bowl
I chose Greek yogurt because it has one of the best protein to calorie ratios and it’s quite affordable.
Mix in PB2 (powdered peanut butter) so you still get the taste without all the fat, add a bit of sugar-free syrup and some blueberries.
Comes up to about 200 calories, 25g protein. Easy and quite enjoyable.

Snack 2: High-protein peanut butter sandwich
Using PB2 again, plus a higher protein bread and a lighter cheese slice.
You still get that “peanut butter sandwich” feel, just with better macros.
Around 250 calories, 20g protein.

Snack 3: Protein oats (my go-to)
This is something I personally eat almost every day.
Oats + 1 scoop protein + water. That’s it.
Because it’s a mix of whey and casein, it comes out thicker and more filling.
About 180 calories, 26g protein.
If you have more calories to spare, you can add things like blueberries or PB2, but even on its own it works very well.

Snack 4: Cottage cheese + edamame (or cucumber)
Very simple, no cooking needed.
Cottage cheese for protein, edamame for a bit more protein and fibre.
Around 200 calories, 20g+ protein.
If you prefer something lighter, swap edamame for cucumber.

All of these are chosen because they have a high satiety index, meaning they keep you full without adding too many calories.

If your snacks are planned properly, dieting becomes a lot easier to stick to.
If you want help structuring your meals or hitting your macros properly, just drop me a DM 👍

07/04/2026

🍽️ Back with Part 2 of easy meals you can prep at home.

These are still the same concept, under 500 calories, 30g+ protein, and done in under 10 minutes. Nothing fancy, just practical meals you can actually repeat.

Meal 4: Mee Sua noodles with fish
This one is for those of you who prefer something a bit closer to what we usually eat in Singapore.

I chose this noodle because it’s one of the lowest calorie options I could find at FairPrice, about 200+ calories with some protein. Just boil and it’s ready.
Then add one egg, a bit of soy sauce and oyster sauce for taste, and a fish fillet that’s very lean, about 80 calories and 20g protein.
Light seasoning, a bit of oil spray, and you’re done.
End result is roughly 400 calories with ~35g protein, very comforting, very easy.

Meal 5: High-protein wrap (lazy version)
I’m using wraps again because honestly, it’s one of the easiest meals to prepare.
This time I went with CP pepper chicken, one of the better options in terms of protein to calorie ratio. No need to think about seasoning, just heat and add into the wrap.

Add some lettuce for volume, almost no calories, helps you feel fuller.
This whole wrap comes up to about 350 calories with ~37g protein.

What I want you to take away from this series is this, you don’t need complicated recipes or “perfect” meals.

You just need a few simple, reliable options that you can fall back on when you’re busy, tired, or just don’t feel like cooking.

💡 If your meals are easy, fast, and still hit your protein, you’re much more likely to stay consistent.

If you need help structuring your meals or hitting your macros properly, just drop me a DM and I’ll guide you through it.

STAY TUNED FOR HEALTHY SNACKS YOU CAN PREPARE AT HOME HEHE

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