Interview With 2011 Mr Singapore, Alex Javier
Written by: leon lie  |  Date: Dec 26, 2011

It all started with a dream to compete in the states. Now, champion bodybuilder Alex Javier tells us how it feels like to be just one step away from realizing his dream.

What got you into bodybuilding?

I started working out in 1993 at Body Shaper's Gym. Initially, I wanted to have a physique that will impress the ladies and had no intention of competing. Back then, I was a very skinny kid and I know nuts about lifting weights. So I began researching by flipping through bodybuilding magazines and books. I would also ask around for advice in the gym. In 1994, I became a personal trainer. That exact year, I also competed in my first bodybuilding competition and I won the title Mr Marikina. After winning the title, I became popular and was often greeted by people in my hometown. From there I got more inspired to compete further and train harder, which I did so eventually.

Do you usually prepare your own meals or you have someone else to do so?

I prepare my own meals.

So what is the preparation for your pre-contest diet like and what do you normally include in your diet?

I will consume 2kg of chicken breast per day and 15 egg whites spread out evenly among 6 meals. Here’s an example of my diet plan:

Meal 1 – Wheat bread with canned tuna in olive oil, fruits
Meal 2 – Wheat bread with tuna
Meal 3 – 1 cup of brown rice, 2 grilled chicken breast, fruits
Meal 4 (post-workout) – Protein Shake  
Meal 5 – Sweet potato with chicken breast, fruits
Meal 6 – Chicken breast with lots of broccolis

How about training, what is your training like?

I train 6 days a week and take a day off. I try to keep my physique competition ready whole year long. Even after a competition, I would only take a week off and get back to the gym after that. Because I love working out and it’s not easy to get back in shape. It requires a lot of discipline and hard work. Here’s a layout of my training:

Day 1 – Chest, arms, cardio
Day 2 – Legs, calves, cardio
Day 3 – Back, lower back
Day 4 – Delts, trapz
Day 5 – Biceps & triceps
Day 6 – Forearms, cardio
Day 7 – Rest day

Will you be competing at the Arnold Classic next year?

I did receive the invitation to compete at the Arnold’s in March 2013. I am still deciding due to a lack of preparation timing. Also, the expenses will be another factor. I’m hoping that the SFBF will sponsor for my trip.

What about the national, will you be holding onto the title next year?

Yes, you will see me competing in the 2013 national.

What keeps you going?

My desire to win the national and represent Singapore in bodybuilding keeps me going. As a foreigner, I’m bound to restrictions which unable me to do a number of things here in Singapore. As such, I hope that my contributions to the sport will help in applying for a PR (permanent resident). Also, my dream is to compete in the States one day.

Are there any bodybuilders that inspire you?

People like Ronnie Coleman, Kevin Levrone and Arnold Schwarzenegger are in my inspirational list.

What are your top 5 scrawny to brawny golden rules?

1.       Eat 5 to 6 small frequent meals at 3–4 hours interval.

2.       Your time in the gym should not be longer than 2 hours to prevent muscle wastage.

3.       Have adequate rest, preferably 7-8 hours of sleeping time.

4.       Stick to the basic supplement stack such as whey protein and glutamine.

5.       Implement compound exercises.

Do you have any quote(s) you would like to end off with?

Train hard. When you are in the gym, shut your gap and just train. That’s what you are here for.

Alex Javier is currently working as a full time trainer and does conduct personal training. He can be reached at 96462553/86194615.