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.

24/08/2026

Ever wondered why a drink can be **high protein, zero sugar and lactose-free**… but still not be Nutri-Grade A? 👀

Because nutrition claims and Nutri-Grade are measuring different things.

“High protein”, “sugar-free” and “lactose-free” don’t automatically mean Grade A - sugar, saturated fat and sweeteners can still affect the final grade.

So would you rather choose:

Grade A with a cleaner nutrition profile, or Grade B if it tastes better and still fits your goals?

Follow for the next part of this series 🥛

20/08/2026

3 days in Shenzhen sourcing equipment for the next generation of Homeground Gyms 🇨🇳🏋️

I’m not just looking for machines that look impressive.

I’m testing:
• How smooth the movement feels
• Resistance profile
• Adjustability for different body sizes
• Machine footprint
• Durability
• Price and overall value

For our franchisees, every square foot and every dollar matters. The goal is to keep setup costs sensible while still giving members equipment that feels genuinely good to train on.

After years of competitive bodybuilding and training on equipment from different brands around the world, I’ve learnt that the smallest details can make a massive difference.

This trip is about finding better equipment, better value and better solutions for future Homeground gyms!

17/08/2026

Comment “nutsnutsnuts” to get the list of 9 nuts and which I’ll recommend for what purpose! Whether it’s price or protein or fibers :)

Nuts are healthy, but the calories add up FAST.

Save this before your next grocery run 🛒
Follow before we drive you nuts.

13/08/2026

Building a better physique doesn’t automatically mean you’re building a healthier body.

During this bodybuilding prep, I’ve been thinking more about what’s happening underneath the physique too — not just muscle, strength, body fat and calories.

That’s why I tried CircleDNA

Out of 500+ insights, a few stood out to me personally:

🧬 Higher needs for DHA and Vitamin D — so I can be more intentional with supplementation instead of taking things blindly.

🧬 Lower appetite control — useful to know while dieting, so I rely less on willpower and more on filling foods, slower eating and a better food environment.

🧬 Elevated genetic risk for high cholesterol and hypertension — which gives me even more reason to prioritise cardio, fibre, sensible sodium intake and regular health monitoring.

The biggest takeaway: genetics don’t decide your future, but they can show you what may deserve more attention.

The fundamentals still matter — eat well, exercise, sleep properly and maintain a healthy body composition. CircleDNA just gives me another layer of information to make those decisions more personal.

If you’re already investing in your health, training and nutrition, you might find it interesting to see what your own DNA says too.

Use my link and code KAHQI40.

Genetic insights are not a diagnosis or replacement for professional medical advice.

11/08/2026

Comment “Canned food” for my full list of canned food recommendations for the right protein, calories and budget!

Canned food protein guide at FairPrice 🥫💪

Cheapest, highest protein, best protein per dollar, sardines, vegan options and more, here’s what I’d pick depending on your goal.

You don’t always need expensive “fitness food” to hit your protein. Sometimes the cheap stuff on the supermarket shelf does the job just fine.

Save this for your next grocery run 🛒
Follow for more high-protein, budget-friendly food finds!

Hello to everyone new here :) Took some time to reflect and document my journey. And for those who stuck around, thank y...
04/08/2026

Hello to everyone new here :) Took some time to reflect and document my journey. And for those who stuck around, thank you 🥺

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 ÷ 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!!

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146 Owen Road, #01-01
Singapore
218943

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