Francis Lam

Fuel:One Athlete Francis Lam

  • Full Name: Francis Lam
  • Place of Birth: China Hong Kong
  • Residence: China Hong Kong
  • Profession: Personal Trainer

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Recent fitness achievements / recent competition titles:
2014 Hong Kong YOT Bodybuilding Championships
Men’s Sportmodel - Third place

Why do you train?
I like to look good, feel good and pursue my ideal body through serious workouts.

What motivates you?
I train harder when I can see my progress and compare to my past performance.

What are your goals?
Inspire and improve more and more people’s lives through my coaching.

Francis Lam Meal Plan

Meal 1:
1 scoop of WHEY BUILD™ protein
1 banana
Meal 2:
4 egg whites
2 whole eggs
70g oatmeal
20g nuts (mixed)
1 cup black coffee
Meal 3:
1 cup brown rice
8 oz chicken breast
1 serving green veggies
1 cup black coffee
Meal 4: (pre workout)
1 scoop WHEY BUILD™ protein
5g bcaa
10g creatine
5g glutamine
Meal 5: (post workout)
1 scoop whey protein
5g bcaa
10g creatine
5g glutamine
20g glucose
1 banana
Meal 6:
1 cup brown rice
8 oz lean cut beef
1 serving green veggies
Meal 7:
6 egg whites

Francis Lam Workout Plan

Day 1: Back
Wide-grip Pullups 3 sets to failure
Barbell Row Bent Over 4 sets of 15, 12, 10, 8 reps
Seated Cable Rows 4 sets of 15, 12, 10, 8 reps
Wide-Grip Lat Pulldown 4 sets of 15, 12, 10, 8 reps
Bent Over Two-Dumbbell Row 4 sets of 15, 12, 10, 8 reps
Day 2: Chest
Medium Grip Barbell Bench Press 4 sets of 15, 12, 10, 8 reps
Medium Grip Barbell Incline Bench Press 4 sets of 15, 12, 10, 8 reps
Dumbbell Bench Press 4 sets of 15, 12, 10, 8 reps
Incline Dumbbell Press 4 sets of 15, 12, 10, 8 reps
Dumbbell Flyes 4 sets of 15, 12, 10, 8 reps
Flat Bench Cable Flyes 4 sets of 15, 12, 10, 8 reps
Day 3: Arms
SUPERSET Dumbbell Bicep Curl 4 sets of 8 reps
Triceps Pushdown 4 sets of 8 reps
SUPERSET Hammer Curls 4 sets of 6 reps
Reverse Grip Triceps Pushdown 4 sets of 8 reps
SUPERSET EZ-Bar Curl 4 sets of 8 reps
Incline Barbell Triceps Extension 4 sets of 8 reps
Day 4: Shoulders
Seated Barbell Military Press 4 sets of 8 reps
Dumbbell Shoulder Press 4 sets of 15, 12, 10, 8 reps
Arnold Dumbbell Press 4 sets of 15, 12, 10, 8 reps
SUPERSET Side Lateral Raise 4 sets of 8 reps
Front Dumbbell Raise 4 sets of 8 reps
Barbell Shrug Barbell 5 sets of 8 reps
Day 5: Legs
Barbell Squat 4 sets of 15, 12, 10, 8 reps
Leg Press 4 sets of 8 reps
Seated Leg Curl 4 sets of 8 reps
Standing Calf Raises 4 sets of 15 reps
Day 6:
Rest
Day 7: Cardio
Jogging 30-60 min