@melissasarahwee

Melissa Sarah Wee 魏玮汶

@melissasarahwee

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Team Optimum Nutrition Athlete.
Personal Trainer
Online/personal training: MSWfitness@gmail.com
#ByHisGrace

http://www.mswfitness.com


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#girlpower #womenempoweringwomen #gunshow #ketofood #rippedgoddess #ig_fitness_freaks #byhisgracemsw #teamon #baconlovers #bodybuilding_motivation #flagnorfail #teamoptimumnutrition #flexfriday #bodybuilding #instagramfitness #protein #nohomo #motivationalmonday #demdeltsdoe #byhisgrace #teamonsg #foodporn #physique #fitspiration #delicious #fitnessgirls #progress #peanutbutter #optimumnutritionsingapore #foodgasm #pizza #instagramfitnessgirls #feedthemuscles #transformationtuesday #ketosis #officialnodaysoff #instagramfitnessfreak #ketofest #thunderthigh #teamnodaysoff #growup #npc #pullups #contestprep #diet #ketofriendly #optimumnutrition #deltsanddimples #physiquegirl #girlswithmuscle #beastmode #keto #fitgirlproblems #jesusbethecenter #recipes #npcultimatewarrior #ketogenic #ketodiet #flex_fridays #quadzilla #allkindsofgains #ig_fitness_girls #getinmabelly #nutrition

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1 / 25

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Life doesn't always go as planned. I've learnt that sometimes things have to fall apart for something better to take its place. No matter how bad my circumstances are, I'll always know that it's not the end yet. It's always darkest before the dawn.
In all these things I am MORE than a CONQUEROR through Christ who loves me. -Romans 8:37

#ByHisgraceMSW #DemDeltsDoe

Normal / 1 hours

663 Likes

@pablo_automoveis @fixxbla @i_wxyz_i @ichorathletics

12 Comments
@hushcouture

@hushcouture
Hi, nice photo! we would like to invite you to join our BabeKINI contest. Simply send a photo of you in a bikini and stand a chance to win exciting prizes. You may even be pick as our BabeKINI ambassador. For more info www.hushcouture.sg

@realtlk_151

@realtlk_151
Yessssssss Amen I needed that. Continue to have a blessed day

@davegin5

@davegin5
So true god puts us on a path In life he knows u will hit the bumps its how u get up and react . his strongest soldiers can take the hits he knows u will survive

@joserosas35977

@joserosas35977
Beautiful. Tattoo

@kuauli

@kuauli
🌹🙌🏽

@iron_n_tugboats

@iron_n_tugboats
Ok that's great @melissasarahwee

@justjewelmedia

@justjewelmedia
Thank you👍

@hb_allllll_day

@hb_allllll_day
So beautiful

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2 / 25

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My very first pair of denim jeans! I never wore or own any jeans for more than a decade! That's only because if it fits at my quads #ThunderThigh , it's always loose at the waist. And if I try to get something that fits my waist, it never gets past my quads.. #quadzilla #fitgirlproblems
super Stoke to be able to finally rock a pair! 😍

Normal / 2 days ago

1519 Likes

@john_mensclassic @byron_fortson @tarisgetsfit @deadw8t

76 Comments
@kasairi

@kasairi
Beautiful!!! ❤️😘

@daler_gskills

@daler_gskills
They look fab on you :)

@meliissalovesfood

@meliissalovesfood
This is exactly how my legs look haha @amandamareecalvaresi

@amandamareecalvaresi

@amandamareecalvaresi
Those hamstrings lol @meliissalovesfood

@cinful1us

@cinful1us
Try @barbellapparel

@h_nguyen4

@h_nguyen4
Looks really good on you! 👍

@nothueylewis

@nothueylewis
Damn. You look great

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3 / 25

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Squats ( 2nd leg work out of the week) & back training this morning.
As I super set between squats and pull ups, I felt like I was going to die. It hurt and I was fighting to catch my breath. Part of me wanted to quit and say I'll do this next week. Nobody would know. Nobody cares if the training is going to hurt. Nobody cares if I don't stick to my plan.
But my body would know. In time to come, it will tell that I'm not going what I'm supposed to do.
As it is, I'm not satisfied with how I look. I'm not unhappy, don't get me wrong. Happiness should not be derived from how your body looks. I'm just not satisfied with my current physique. And that is why I'm going to fight hard.
No matter how I feel at any moment given, how much I don't feel like sticking to the plan, I will remember what I want most vs what I want now. And that is to shine even brighter than ever 5 months down the road when I step on that stage.
Remember this: discipline is doing what you have committed to do even when you don't feel like it. #ByHisGraceMSW

Normal / 2 days ago

1319 Likes

@mnutrition.sk @fittness_girls_ @shahram_kamvar @sexy18_1

22 Comments
@booneguy

@booneguy
Beautiful ☺️

@chickoman53

@chickoman53
Now that's Beautiful!

@victoriastreats

@victoriastreats
When getting ready for competition what's your ideal weight?

@official_dfwear

@official_dfwear
Those glutes tho

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4 / 25

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Working on that glute - hamstring separation.
As mentioned before,  I've switched up my training routine. Hitting legs 3 times a week.  Shoulders twice. Back twice. Chest and arms once.
An example of what my weekly routine looks like for this contest prep :

Monday- Hip Thrust, Bulgarian splits, walking lunges, hack squat.

Tue- delts
Wed-  Back day and Squats
Thurs- chest & arms

Fri- sumo dead lifts,  lg extensions/ leg curls , leg presses
Sat - delts ( mainly presses ) & back
I take about 90 mins for each workout excluding cardio.

This is not how I train all the time. My training program and diet changes with my goals. Like I said in my previous post,  it's not going to take me 5 months to be stage ready. My training started 12- 13 years ago.  The next 5 months is just for me to lean out and present the years of work I have put into my body.  Have an awesome and blessed week ahead! #byhisgracemsw

Normal / 5 days ago

1380 Likes

@mnutrition.sk @deadw8t @abdulrahemsamer @btmatthews09

29 Comments
@virimed_

@virimed_
@lilwyte96 😳

@joeflores87

@joeflores87
Just a little more work an you got it, keep going ,you got this

@melissasarahwee

@melissasarahwee
@lyrical7 I have a blog entry on supplements I use and why . It's on mswfitness.com ☺ I only use Optimum Nutrition.

@lyrical7

@lyrical7
Ok great! Thank you!! @melissasarahwee

@easdonk

@easdonk
@td_xx I want to look like this xx

@td_xx

@td_xx
@easdonk amazing 😳😳 you will 💪 xx

@joserosas35977

@joserosas35977
Nice. Body

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5 / 25

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#Gunshow
What a week! I changed my training routine and I have officially started doing cardio for contest prep. Doing a lot of things that I hate. It's painful, I'm tired and certain moments I feel like throwing up.... BUT it's absolutely necessary if i want to get to the next level. So what do I do? I suck it up and do it anyway.
Preparing for a competition doesn't just take months. It takes many years of hard work, consistency , dedication and discipline. The past 12 years of training is my foundation for the next 5 months of contest prep. So let me just say this again, it doesn't take me just 5 months to prepare for a competition. It's not as easy as that. It took me 12 to 13 years of training to do that. We all start somewhere so don’t get caught up in where everyone is in their fitness journey. Don’t stress about how far you have to go. Never compare your beginning to someone else’s middle. #ByHisGraceMSW

Normal / 5 days ago

1258 Likes

@mnutrition.sk @pc_78kg @elvira.mate3 @deadw8t

29 Comments
@dakotacandice

@dakotacandice
@blakrosez_

@ejkeesen

@ejkeesen
Your beauty is speechless 😍

@lplagnol

@lplagnol
@melissasarahwee you are looking amazing! Hopefully I'll get to see you before you leave for your next competition.

@martina_ngo

@martina_ngo
@michelle.thach freaking creepy lol.

@michelle.thach

@michelle.thach
@martina_ngo she's one of my favs!! 😍😍😍

@stronggirlsrule

@stronggirlsrule
Because a big biceps looks good on a girl 💪🏻😏

@andrewstratus

@andrewstratus
@melissasarahwee it took me forever to find your page again! It's been so long! Hope all is well! Keep inspiring Hun! 💪🏼

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6 / 25

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LOVE my chocolate peanut butter casein smoothie! 😍 #optimumnutrition
#demdeltsdoe #deltsanddimples

I look forward to this EVERY DAY! I'm always in a mad rush and sometimes I just don't have time to eat before a workout. So I have this instead. It's easy to make and oh so yummy!
Here's what you need:
1)1 scoop Optimum Nutrition Vanilla or chocolate Casein
2)4 tablespoon PB2 Peanut butter powder
3)Ice
4)Water
Blend all the ingredients and you have a slow release protein smoothie. 😍 Total calories: 210
Protein : 34g
Fat : 5g
Net carbs : 8g

Normal / 1 weeks ago

861 Likes

@nyagallix @myyyra_tso @sunnydlyte65 @rickyburgos713

11 Comments
@celinepaquette

@celinepaquette
How is the taste and texture of optimum casein?

@melissasarahwee

@melissasarahwee
@celinepaquette delicious. It's thick and creamy! I love the casein most! The PB2 adds to the thickness.. omg. And some days I add an avocado in and it's pretty darn close to heaven. Lol

@wwwdrcuecom

@wwwdrcuecom
🌹😘

@ashley.michelle.xo

@ashley.michelle.xo
Do you take casein protein instead of whey or do you use both ?

@thatother_tennisguy04

@thatother_tennisguy04
I use that exact recipe lol

@alicialovelift

@alicialovelift
@tashaj1987 😍😍 those delts tho

@melissasarahwee

@melissasarahwee
@ashley.michelle.xo I use both 😊..

@melissasarahwee

@melissasarahwee
@alicialovelift 😊 thank u

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7 / 25

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Started incorporating hiits into my routine. I wake up at 4am everyday and I've dedicated 3 mornings to stair sprints. It's not fun. It's painful and i feel like like crap doing it. But I know that if I wanna be better than I was last year on stage, I have to start doing things I never did. Things that makes me uncomfortable. Discomfort grows a person. #ByHisGraceMSW

Normal / 1 weeks ago

1274 Likes

@mnutrition.sk @nike_king_85 @btmatthews09

33 Comments
@outdoorbro

@outdoorbro
😄😍💪🏿

@mbusosms

@mbusosms
Gorgeous

@nothueylewis

@nothueylewis
How can anyone say u need implants? Ur perfect the way u are. Everything that counts u already have. @melissasarahwee

@im_francismcevoy

@im_francismcevoy
Beautiful @melissasarahwee

@mjoodh_1993

@mjoodh_1993
قرررررف

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8 / 25

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Because .. back day. #pullups

Normal / 1 weeks ago

1521 Likes

@john_mensclassic @mich.pour @btmatthews09

37 Comments
@melissasarahwee

@melissasarahwee
@jenbake91 Work on your lat pull downs and keep practicing on activating the lats. You'll be able to lift more if you use your lats more than your arms/shoulders ☺. A lot of my clients use their arms/shoulders and when I corrected their form, they were able to do the pull up more effectively and easily.

@deetruthseeker

@deetruthseeker
@musclefetishme thought this was you for a second!

@musclefetishme

@musclefetishme
@deetruthseeker lol 💪🏾✊🏾😜 I should go home and take a selfie like this.

@coachelsio_supercoach

@coachelsio_supercoach
Your the Best.!.

@jenbake91

@jenbake91
Thank you I will try that! 👌🏼

@chevygil727

@chevygil727
👍💪😉

@theronzono

@theronzono
Getting that back right!

@nothueylewis

@nothueylewis
Plus u can't exactly do that top less at the gym

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9 / 25

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I'm not here in the fitness industry to try and 'take anyone out '. I do my own things and mind my own business. I don't get involve in 'politics ' & I would never put another female athlete down.
I would really appreciate it if those who are following me NOT do things like go to someone else's page and say that " I gonna beat their ass/ take them down.. etc " . It's childish and LAME. And I never said I was gonna do that. 😑😠
There are so many beautiful and inspiring women in fitness. Everyone is unique and amazing in their own special way. Can't we just get along? #ByHisGraceMSW #womenempoweringwomen #Girlpower

Lo-fi / 1 weeks ago

666 Likes

@fkmillionaire @robbiemc_ny @sanjay.baro @mr_nick_zam_zam_fit

23 Comments
@fluff2buff_

@fluff2buff_
💞Amen!!!

@tiffanylinares

@tiffanylinares
@leona.everyday @janicemvillegas @gabbyellis71

@tiffanylinares

@tiffanylinares
@abynormal5

@flyingpurplepeopleeater

@flyingpurplepeopleeater
,👋🏼👏🏻👏🏻👏🏻

@shalom413

@shalom413
👏🏼👏🏼

@aclayton8422

@aclayton8422
I love you to the moon and back been inspiring and empowering me since day one!!!! #inspiration

@siminlovecheer

@siminlovecheer
Yea I agree😭😭😭

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10 / 25

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#motivationalMonday
There are consequences to every decision you make. Sometimes we don't feel like sticking to the plan even though it's absolutely necessary in order to succeed. That's when discipline and commitment comes in. Discipline is doing what you have already committed to do even though you don't feel like doing it. It may be tough, but the results are worth every effort.

Normal / 1 weeks ago

1496 Likes

@transformationdanger @roady.1 @i_wxyz_i @nyagallix

39 Comments
@chevygil727

@chevygil727
👍😍💪😉

@modestframe

@modestframe
@thepoupouman

@big_jimmc

@big_jimmc
Goddess

@2bripped

@2bripped
its warm in here...

@ronyjuarez

@ronyjuarez
😍😍😍😍💪💪💪

@mbusosms

@mbusosms
Just beautiful

@big_jimmc

@big_jimmc
Best photo ever taken of anything ever!💪😍

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11 / 25

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HELP! I have yet to make plans for a photo shoot around my competition period... decisions decisions.. do I go with Natalie Minh again ? ( because she's so frigging amazing) or should I try someone with another style.... any suggestions? I am looking for a professional photographer with a legit portfolio of people in the fitness industry.

On another note, this was a test shot but somehow I fell in love with the imperfections of it all. The lighting wasn't right.. I wasn't looking at the camera.. and I wasn't flexing when I was supposed to. Lol. But for some strange reason I really loved how it turned out. #ByHisGraceMSW

Normal / 1 weeks ago

1439 Likes

@mnutrition.sk @stemura_48 @2fitbro @john_mensclassic

36 Comments
@gabormanu

@gabormanu
used to thought your abs are your best bodypart. I have to admit, that your legs took the 1st place. OMG @melissasarahwee

@leopoldo_rustan

@leopoldo_rustan
@melissasarahwee your ABS is wonderful. I love the sun tattooed

@the_third_quinn

@the_third_quinn
hahaha look at the he she Hahahahahaha @warriornation1260 @h.xqz

@itbchrisp

@itbchrisp
Find someone who pays you to shoot your photos!!

@maxcali89

@maxcali89
Damn you're tiny lol

@zyzzreborn83

@zyzzreborn83
@1rippedpersianprince

@jt_firemuscle

@jt_firemuscle
My wife www.biancavalentim.com she's an accomplished photographer.

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12 / 25

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When people ( especially those who have never competed or don't have a single digit body fat percentage) expects you to be contest lean all the time... seriously what? #growup
I recently spoke to someone who shared how her bf started dating her when she just competed and was in the best shape of her life. And as the months go by, she started gaining weight and her bf ( now ex) became critical and rude. She's not even fat and still a lot leaner than most ordinary people. The 'best' part is this dude has zero clue about competing. Lol 😂😂😂 If a man cannot handle you when you're off season or have a normal body fat level, please show him the door. He definitely does not deserve to enjoy you when you're contest or photo shoot ready.
It ticks me off when people who have no understanding of how bodybuilding works but loves forcing their opinions on others. I'm not saying that the off season is the time for everyone to get fat but to be at a ridiculously low body fat percent all the time is just asinine.
Remember that it is unrealistic to maintain a contest ready body all year round because it’s not ideal or practical for the human body to maintain. One’s adrenals and hormones are working double overtime for those months that you have been dieting. After a while nobody’s body can keep doing it. At some point, there is burn out.

I wrote an article on how to manage life after a competition. It's called
"Surviving the post contest blues" on www.mswfitness.com
I hope it helps those who are going through this. #ByHisGraceMSW

Normal / 1 weeks ago

1389 Likes

@mnutrition.sk @stemura_48 @byron_fortson

29 Comments
@parkerjph

@parkerjph
Well Melissa, personally I like the off season look better. The muscles are full and there is lots of shape. Contest is ok too, but like you said, that's only maintainable for a short period of time. Plus, the extra bulk means extra strength and endurance for those extra curricular activities!

@cwshu

@cwshu
@nick_whisky ur idol bro

@mikebreslin815

@mikebreslin815
Most of the FBBs I've seen look great on and off season - different looks, but both are attractive, IMO.

@jieyu_dad

@jieyu_dad
👀👀

@ma_ma_bear327

@ma_ma_bear327
LOVE this. Amen:)

@joaniey

@joaniey
Thank you!

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13 / 25

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I always get very amused when people ask me why I don't want to get breast implants. It's even funnier when they try to convince me to do it. "Guys will like you if you have some breasts. " or " Your body would be a a lot better if you went to get implants. "
Well, let me just say that I have nothing against implants. It's really pretty to look at. #nohomo But I just don't see the need to get myself a pair. And I most definitely will not do it for guys to like me. *insert b*tch pls *
After all, it's not the first time people make fun of me because of my physique. In the past I was 'too fat', and now I'm 'too muscular ' , or ' too flat chested ' .. it's never going to end.
My identity is not solely based on how I look because anything tangible will not last. My identity is based on who Jesus says I am and that is for eternal.

Let me just say that as a woman, if a guy cannot accept who you are, and only wants you when you are in contest shape, or only when you get a pair of tatas, he definitely doesn't deserve another second of your time.
Never allow another person to have control over how you want your body to look. You are worth so much more than that. Remember that. #ByHisGraceMSW #flexfriday #flex_Fridays

Normal / 1 weeks ago

2121 Likes

@mnutrition.sk @mich.pour @shahram_kamvar

184 Comments
@jojo8806

@jojo8806
Agree 👏👏👏👏👏 I like the way u are . Just do what u think I right ! 😘😘😘😘

@capt_skunkbeard

@capt_skunkbeard
For me, @melissasarahwee is about as close to perfection as it gets.

@brandenmray

@brandenmray
@melissasarahwee 🙌👏👏👏👏👏

@mbusosms

@mbusosms
Beautiful

@forwarduprising

@forwarduprising
@melissasarahwee i always love that u just say it like it is. Miss ya! Hope all is well!! 😍💪🙏

@miss_lady_fit

@miss_lady_fit
I'm so glad you are stating the facts about them implants!! I love it stay just the way you are "Naturally Beautiful" 😊 @melissasarahwee 💪🏽 #truefitness

@klhighlander

@klhighlander
Your breast looks just nice and natural as it is

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Someday we'll forget the hurt... the reason we cried...and the one who brought the pain... We will finally realize that the secret of being free is not revenge... but letting things unfold in their own ways and time..After all, what matters is not the FIRST... but the LAST chapter of our lives which shows how well we run the race..So smile, laugh, forgive, believe and LOVE over and over again.💕‌ I was going through my old posts here on instagram and I just wanted to say THANK YOU to everyone who prayed for me, offered me kind words of encouragement when I first found out my ex fiancé was cheating on me. I never thought I will be able to say this but I no longer feel the pain I felt back then. I no longer remember how hurtful it was. I know there was pain and that it hurt. But I no longer remember the way it felt. It's funny how people say time heals all wounds. Yes that is true to a certain extend.. only if you allow your heart to be healed. I met people who are still hurting and broken even after many many years. So time doesn't heal emotional pains if you don't allow God to love you back to wholeness. I know that it was by God's grace that He put all my brokenness back together and made me whole again.
I'm sharing this because I want those who are hurting to know that you don't always have to be strong. It's OK to be vulnerable. In my weakness moments, that's when I found courage and true strength in the Lord. #ByHisGracemsw

Normal / 2 weeks ago

1283 Likes

@_staceyrodriguez @pablo_automoveis @vikingdoc @jrb1978

29 Comments
@dlowry_arno

@dlowry_arno
😀👏👏🙏🙏

@loloboog44

@loloboog44
@leesbreadandbody absolutely Lee!! Absolutely!!

@suzieming

@suzieming
Thank for sharing . You are amazing

@dsampaiosouza

@dsampaiosouza
😍😍😍

@amjacot

@amjacot
Thank you for sharing this, I am going through something similar right now, and its been so hard, I've been wondering if the hurt ever stops. I needed to read this today. You're beautiful inside and out.

@roc2hard

@roc2hard
You are motivation....,,,

@rayray_skimps

@rayray_skimps
I'll be looking into your training packages soon!!

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15 / 25

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#transformationtuesday
My transition from figure to physique (2010 to 2014)
I started training in 2003 during my recovery from bulimia. Competing was never a goal for me as I wasn't doing this to be on stage. I just fell in love training. Even though I'm preparing for my 2nd physique contest now, I've never seen myself as a competitor. I'm doing this to challenge myself in how far I can push my body to be at its best. It's not my ultimate fitness goal because come on, let's face it, fitness is for life. It's not for just a season. 😊 My ultimate goals are to be able to enjoy good health, have kids and be able run and play with them, and of course be 'sexy ' for my future husband. 😛😍💑
I'm really psyched about this contest prep because I know that I have to beat that woman I was in 2014. The next few months are gonna be a challenge but as long as I lean on Jesus for courage and strength to press on when it gets hard, I know I can overcome ANYTHING! #ByHisGrace #JesusBetheCenter #NPCUltimateWarrior

Normal / 2 weeks ago

1866 Likes

@john_mensclassic @jcstrength @deadw8t @alzowamagma

66 Comments
@ashlyn.69drmfsltd

@ashlyn.69drmfsltd
@brienna_bruun

@famous_kiki1

@famous_kiki1
@tinavo_405

@tinavo_405

@tinavo_405
@famous_kiki1 😮😳

@fit_for_fun83

@fit_for_fun83
Amazing work 👍 💪 @melissasarahwee

@iamjoyie8

@iamjoyie8
@jennyroseailes

@nono__305_

@nono__305_
@_kwti7 😐😐😐😐

@sh_aldhaheri22

@sh_aldhaheri22
@miss_tbascoo @memoco_ @kshooh_ @sakina.t.maki 😳😳😳مب منظر صراحه

@muswole_nutrition

@muswole_nutrition
@fitnessbabe92 hands down best physique in the industry in my opinion best conditioning and proportion

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16 / 25

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This is one of my all time favorite from #OptimumNutrition! The Amino Energy! I sip it during training all the time. I've been taking this ever since I was a marathon runner 6 years ago. I would carry small shots of it during my run. 😍 Even though I no longer run long distances, this is still my favorite workout supp when I lift those weights. 💗💪
Amino Energy is a blend of free form Amino acids, Arginine, Beta-alanine and natural caffeine sources to fuel workouts and recovery. It's only 10 kcal per serving and tastes amazing! 💗 On a random note, I have booked and paid for my air tickets to LA for my next contest . No backsies now. 😅💪 #ByHisGraceMSW
#demdeltsdoe #optimumnutritionsingapore

Normal / 2 weeks ago

1021 Likes

@m_taulbee @dolojo77 @m3tahumanfit @benmahalf

26 Comments
@yeeninknowit2

@yeeninknowit2
Well well well

@mikey_dilligaf_p

@mikey_dilligaf_p
My favorite flavor is the grape one

@diggitydougan69

@diggitydougan69
@melissasarahwee That's awesome ☺

@dolojo77

@dolojo77
Yeah I like the fruit punch one. It works good. Your shoulders are amazing.

@bigjhall72

@bigjhall72
U r a cutie! !!

@ajaerwin

@ajaerwin
Good luck for the contest...

@aidaemily_

@aidaemily_
😍😍😍😍

@mar_y_sol84

@mar_y_sol84
Buy this for a pick me up....@viviannaa_

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17 / 25

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Today I was really tired. I am in the midst of a storm and feeling very lost about certain things in my life. This means I'm not exactly in the highest spirit. I was on the way to an acquaintance's ( now friend and sister in Christ!) house to pray for her as she is in her 4th stage of brain cancer. As I was driving to her place, I started to think about how selfish and horrible I am, how can my little problems be compared to what she's facing right now. Thoughts of "what rights do you have to pray for her when you're such a lousy person? You are in no position to pray For her " flood my mind. I knew it there and then those voices were not from God. Then I heard something in my spirit, " You're made righteous through Jesus Christ.
Even though you don't feel like you're in the best mood, do what I tell you to do. Go and be a blessing. Lay hands on her and pray for her. "
I felt that God was teaching me that when I lack the strength and courage, He will renew my soul like the eagle's. He will be my strength, my courage, my rock. I went to be a blessing to her, but in return I was greatly blessed. 😍 #ByHisGraceMSW #demdeltsdoe

Normal / 3 weeks ago

1136 Likes

@half_black_half_dominican @fbbfan1 @gudbjorglisa00 @hawk.91

34 Comments
@armyofone71

@armyofone71
Amen sister!

@melissasarahwee

@melissasarahwee
@roxstarmom thank u. Most of us don't have it altogether all the time. I'm still learning everyday to always keep my eyes on Jesus and not on myself. It's in Him that I stand on unshakable solid ground. Have a blessed weekend!

@melissasarahwee

@melissasarahwee
@timpath1 @princessfionaherself @trsshaw02 @naomirm thank u 😊

@joaniey

@joaniey
Amen❤️🙏

@trsshaw02

@trsshaw02
Your Welcome 😘

@infamoustioal

@infamoustioal
Perfection! @melissasarahwee

@daviddorozsmai

@daviddorozsmai
Dat shoulder is on Point!!! And what a sweet smile.

@just_derik

@just_derik
You are soooo pretty! 😍 @melissasarahwee

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18 / 25

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Because it's leg day. Dat tear drop doe. #ByHisGraceMSW

Normal / 3 weeks ago

1737 Likes

@flawlessvictory_mr @big_clay74 @b.e.fitapparelaustralia @stemura_48

76 Comments
@kailzdigz

@kailzdigz
@_gerard91 tear drop !!! So sick

@icegirl1980

@icegirl1980
Im whit you @bangdacut

@sprinkleunicorns

@sprinkleunicorns
@kittydee3 her heels

@nitroamerica

@nitroamerica
Gorgeous leg in the high heel!

@jad3waters

@jad3waters
Bruh @valerie._.santana 😂😂😂

@bangdacut

@bangdacut
@icegirl1980 Word!

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19 / 25

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I finally received my email of approval to compete in the NPC Ultimate Warrior National Qualifier. I'm a Singaporean so I had to write in last year as well to ask if I could compete. This contest would be pretty interesting as it is in conjuction with the IFBB women's physique qualifying for the Olympia. Excited for the next few months as I bust my ass off to present a better version of myself from last year's show.
I came in 2nd last year and I don't know how the outcome will be this year but I will give everything I have to beat the old me.

Registered and paid. And so the countdown begins. I'm putting all my trust in Jesus to lead me through the whole process. I don't know how I'm going to do this but I will keep my faith in the Lord. #ByHisGraceMSW #flagnorfail

Normal / 3 weeks ago

1154 Likes

@ajoseduardo @nyagallix @lucas_karr @powerlifting_wonderwoman

36 Comments
@nikiforova_70

@nikiforova_70
@4isto_na_dominges94 где сиськи у этой дамочки😕

@4isto_na_dominges94

@4isto_na_dominges94
@nikiforova_70 пздц дии

@_mm321

@_mm321
@youngsavagex.x @nazarsaleem more muscle then both of y'all

@dae2sauceyy

@dae2sauceyy
nahhh @maleahmitchell

@martukennn

@martukennn
no sabia que tenias fotos tuyas colgadas por ahí @marinna.uruen

@marinna.uruen

@marinna.uruen
jajajajajjajajajaj esa soy yo, @martukennn Melissa sarah wee

@bu_m_ahmad

@bu_m_ahmad
@ye7a 😍

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20 / 25

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Thin crust protein #pizza.. with almost no carbs.#Ketofriendly
Waaait whaaat?
Bacon, cheese, egg and a few pieces of red peppers on a bed of #protein 'bread'. It's easy to make and delicious!

Ingredients for pizza base:
5 egg whites
Half scoop Optimum Nutrition Gold Standard vanilla whey
Beat the egg whites with the whey and allow it to set overnight.
Melt 10 gm butter, fry 2 strips chopped bacon till crisp. Reuse the oil to fry the protein batter. It really adds flavor to the base. #baconlovers
I cut the cooked batter ( pizza base) into a square.
Let it rest on aluminium foil, put a slice of cheese over, add bacon and chopped red pepper ( 2 strips ) on top.
Put it in the oven for 3 mins at 180 degrees celsius or till the cheese melts. Then crack an egg over and let it sit in the oven for another 3 mins.
That's it. It's really that simple! Yummmmmy. .. #getinmabelly #optimumnutritionsingapore #optimumnutrition #TeamON #ketogenic
Total calories for this serving: 428kcal
Protein : 45gm
Fat: 24gm
Net carb: 5gm

Normal / 3 weeks ago

535 Likes

@young_elle_a @imangalshekhawat @funwithfit

21 Comments
@miss_arriannebelle

@miss_arriannebelle
@kristinediprima

@i_heart_jasmine

@i_heart_jasmine
This looks yummy

@beautiful_boogieman_357

@beautiful_boogieman_357
Im soooooooo going to make this thank you @melissasarahwee

@beautiful_boogieman_357

@beautiful_boogieman_357
@badassroxx1 this looks good

@badassroxx1

@badassroxx1
@beautiful_boogieman_357 If wasn't so n2 eating crap, this would be amazing, lol

@vally_boo

@vally_boo
@eroseros let's do this lol

@eroseros

@eroseros
👍 @vally_boo

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21 / 25

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Contest prep starts.
No more distractions.
No more " I'll do it tomorrow. "
No more shenanigans.
From now on it's focus, focus, FOCUS. Some days will be harder than others, some days I will want to quit. But I won't, I have made that decision and commitment. I will depend on God when I'm at my weakest. I will draw my strength from Christ. I will finish what I started.
See you soon USA. I'll be stepping on stage in a few months. #ByHisGraceMSW #flagnorfail
Ps: I have new blog entries up and running on mswfitness.com

Normal / 1 months ago

2083 Likes

@cavs.cjs.136 @ajoseduardo @lucasdemoraais @wowyam7103

94 Comments
@doyle52

@doyle52
@yoimaninja 😍

@alexavicee

@alexavicee
@samcrow00

@goldenbreadcrumbs

@goldenbreadcrumbs
Lelaki semua kalah @elancrer

@newfreshprince_ali

@newfreshprince_ali
Back arms and shoulders look good

@kino311

@kino311
God you're such a boss ... So sexy

@iskandarr

@iskandarr
@tiong.cj @dharlis @nanehzaohc

@hashdez

@hashdez
@pragneshghoda_

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22 / 25

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I have been doing things that I would never imagine myself doing. It feels weird and liberating at the same time. If you're not happy at where you are in your life, you have 2 options. You either lower your expectations and just be contented... OR you change your situation by DOING something about it instead of complaining why others have it better than you. We always have a choice in everything we do. Have a blessed week ahead! 💗 #ByHisGraceMSW

Normal / 1 months ago

1680 Likes

@omarsabriy @askia32 @lucasdemoraais @x6m2015

58 Comments
@loboman313

@loboman313
Very nice

@enricosprenger

@enricosprenger
Dreamgirl 😍

@boxjump42

@boxjump42
You are hot as S--T

@josemarulanda14

@josemarulanda14
Wauuuu!!! Eres una mamasita!!!!!

@thegymtribe

@thegymtribe
Direct message me for a shoutout

@nitroamerica

@nitroamerica
Super woman legs!

@jad3waters

@jad3waters
Ewe😂 @valerie._.santana

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23 / 25

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So I'm on contest prep which explains the extra food posts. . I'll be updating my Facebook page with more recipes.
Dieting for a contest isn't bad when you know all the right recipessss. 😍
I use my air fryer to fry my chicky quads ( yes skin on. Oh how I love the Keto diet ) & that's my pickled cucumber salad with crushed peanuts on top.

Here's the recipe for Cucumber salad:

2 cucumbers ( sliced, skin on )
1 lemon
2 tablespoon white vinegar
2 tablespoon Thai fish sauce
Pinch of salt
2 chilli padi
Fresh coriander
Splenda/ Equal sweetener (powdered form. I used 5 packets for this )

Squeeze the lemon. Mix the lemon juice with vinegar, fish sauce, salt and sweetener. Pour it over sliced cucumber. Add chilli padi, coriander and pinch of salt. Close container. Shake container to mix well. Let it set overnight in the fridge.
It's tangy, sweet, crunchy, sour and a little spicy. ( keto friendly & low kcal) Perfect for a hot summer day.

Normal / 1 months ago

840 Likes

@nyagallix @fbbfan1 @rangwala74 @powerlifting_wonderwoman

18 Comments
@mseileengonzalez_1

@mseileengonzalez_1
@melissasarahwee pls help. Been following your amazing work God bless you sister in Christ. I admire your work and photos videos etc I add the same leg routine from your past videos thank you so much. I love you sis!

@powerlifting_wonderwoman

@powerlifting_wonderwoman
@melissasarahwee thanks for your reply doll! Do you do keto meal programs for people? I have a powerlifting trainer but not many people know about keto preps for women so Im a bit at a loss especially because i need to cut weight for my meet. Just need more guidance to make sure im doing it correctly. Ive read not to do many carb ups as a woman; ive read other say a woman should so many opinions. 😕

@melissasarahwee

@melissasarahwee
@just_a_short_powerlifting_mama yes I do meal planning. you're using keto just to cut weight for the power lifting meet right?

@powerlifting_wonderwoman

@powerlifting_wonderwoman
@melissasarahwee i would really like to do the meet in the 132 weight class, im currently 156 😕 my meet is 6 months away which is why im starting so early to prep. I did a bikini comp a year and a half ago and got down to 108 show day, needless to say i had a major rebound!! 😞 but im moving forward! Think its possible?

@powerlifting_wonderwoman

@powerlifting_wonderwoman
@melissasarahwee but yes i hope to do keto to get me there. Been doing it for past 8 weeks already.

@_ruedee

@_ruedee
@mr__bombastic_ 👍

@laurenfitpig

@laurenfitpig
Your keto seems a looot more tastier than mine😁especially that cucumber salad!🌵

@this_khy

@this_khy
@teeheeelly looks so gooood

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24 / 25

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Protein cuppycakes with natty peanut butter on top! 😍 it's easy to make and #keto friendly! 💗
Ingredients:
1 scoop Optimum Nutrition Casein (Chocolate Supreme)
6 egg whites
2 tbsp psyllium husk
10gm butter
1/2 tsp baking powder
4 pkts Stevia / equal sweetener
2 tablespoon natural peanut butter
Preheat oven to 170 degrees celcius. Beat egg whites, butter, Casein, baking powder, sweetener and psyllium husk in a mixing bowl. Allow it to set for 20mins in the fridge. The psyllium husk will thicken the mixture as it expands.
Pour into 5 cupcake moulds. Bake for approximately 15 mins. Remove from oven, spread peanut butter on top.
Open your mouth. Put cuppycake into your mouth. Chew. Swallow. Make some gains. 😜😍 Total calories: 529kcal ( 5 cupcakes)
Protein: 53gm
Fat: 26gm
Net Carb: 7 gm
Fiber: 12gm

#TeamOptimumNutrition @optimumnutritionsingapore #optimumnutritionsingapore #TeamON #teamonsg

Normal / 1 months ago

463 Likes

@geode.bodybuilding @ander_r.p @dashing143prince @skydebra

19 Comments
@weiqiangtan

@weiqiangtan
Really? Won't affect the texture? Okok.. Will go try on Sunday.. Any more tasty stuff? Lolx

@melissasarahwee

@melissasarahwee
@weiqiangtan peanut butter doesn't make u fat. Eating too much makes a person fat. Lol. This is my contest prep food.

@weiqiangtan

@weiqiangtan
Okies! I'll try on Sunday... Lolz.. I want to see more foodie posts.. Argh.. I'm hungry now.. Wanted to go out to buy some salmon sashimi and my son didn't let me go.. Ggrrr

@fitnessrichmens

@fitnessrichmens
Let's goooo🔥🔥

@coachelsio_supercoach

@coachelsio_supercoach
Looks yummy, peanut butter is my favorite! Enjoy your weekend...

@dana_ramos_

@dana_ramos_
@karen_ann__

@karen_ann__

@karen_ann__
@dana_ramos_ 😍😍😍 a must!

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25 / 25

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God defined you even before the world did. 💗
Society says "Be yourself"..
" No not this way. You're doing it wrong." It seems that any form of shaming is getting more prevalent in society. Seemingly so, even more on social media.
Our society often fat shames people they deem overweight and sometimes body shame those declared too thin. Many consider muscular women ( & sometimes men) to be "gross" or "unappealing". I have been called all kinds of names all my life. Lol.
I never understood why people see the need to impose their useless opinions on others. How does that value add to their lives? Are they that miserable that they need to go around releasing their negativity in the world?
If a person wants to bodybuild, let them be. If a person wants to practice yoga, let them be. If a person wants to power lift, let them be. If a person wants to run marathons, let them be. If a person wants to eat whatever they want, let them be. I'm not condoning an unhealthy lifestyle or taking sides with anyone. What I'm saying is we should never allow anyone's opinion to change who we are. I do what I do because it makes ME happy. Not anyone else.
You will never be happy if you allow others to dictate your actions. So be who you want to be, not what people want to see. 💗 #ByHisGrace

Normal / 1 months ago

1705 Likes

@ajoseduardo @nyagallix @_jooliebbyfit @lucasdemoraais

71 Comments
@_neosinjie_

@_neosinjie_
@para22__

@akawardi

@akawardi
@cmarianalopez

@r.saryn

@r.saryn
God! Them legs!

@vale_dermayer

@vale_dermayer
Echt so @paul_vlz

@mrnsff

@mrnsff
@luanaazevedo texto 👌

@nitroamerica

@nitroamerica
Supergirl

@js_will

@js_will
Need her legs lol @biking_bear

@biking_bear

@biking_bear
And abs, and cuts and calves. Been ig loving her for a while now @js_will