Interview: Mr Singapore Adrian Tan

Adrian Tan is the current Mr Singapore and fitness pro, we talk workouts, diet and motivation with Adrian.


So how did it start for you in the fitness industry?

I guess it was my calling. It started out when I was around 17 years old and a couple of my friends started working out. In a short time, I saw how their bodies changed, they had muscles and definition and from that moment on, I was hooked! I was so fascinated, I studied & buried myself in weight training, nutrition and bodybuilding literature. And from that moment on, I knew that this was what I wanted to do for the rest of my life, even as a career. It was an endeavour I had so much passion for.

What is your greatest accomplishment so far?

My greatest accomplishment doesn’t come from winning contests but rather, being able to stay in the game and in this industry for almost 20 years. And I’m not stopping anytime soon! Consistency, training smart & being motivated has been a major factor in this.


What do you plan on achieving next?

Well I’ve done plenty for 2013. It has been a great year as I’ve accomplished what I’ve set out for. I cracked the top 6 in the Olympia weekend physique search. There were a total of over 60 competitors. For 2014, I’ve not really set any goals just yet but I will certainly be in shape and won’t stop training and dieting hard.

What advice would you give someone looking to achieve their goal physique?

You need a combination of patience, consistency and mental toughness. You can’t expect instantaneous results overnight. Small progress is better than no progress. Small progress over the long term yields tremendous results, remember that. You need to train your mind in order to achieve your greatest goals. A strong mind separates you from the others. You also need to be consistent not only with your training but with your nutrition. You food intake is 24/7. You need to eat every 3 hours every single day without missing meals. That’s the only way you’re gonna make progress.


What are you 3 favourite exercises?

  • Deadlifts
  • Dumbbell presses (for chest & delts)
  • Barbell or T-bar rows


What does your typical days diet look?

My off season meal plan is:

Meal 1:

  • 1 cup oats
  • 1 scoop whey
  • 6 egg whites & 1 egg
  • 1 tbsp natural peanut butter

Meal 2:

  • 1 cup rice
  • 8 oz chicken

Meal 3:

  • 1 cup rice
  • 8 oz flank steak

Meal 4:

  • 1 cup rice
  • 8 oz chicken
  • 1 tbsp flaxseed oil

Meal 5:

  • 1 cup oatmeal
  • 2 scoops whey
  • BCAAs & glutamine


Meal 6:

  • Simple carbs 60 grams ( with BCAAs & glutamine)
  • Whey 2 scoops

Meal 7:

  • 1 cup rice
  • 8 oz salmon

Meal 8:

  • Casein 2 scoops
  • 2 tbsp natural peanut butter


What is your training split?

I train one body part a day with a touch up on other areas I need more work on.

  • Monday: Quads & hams
  • Tuesday: Chest, calves
  • Wednesday: Back
  • Thursday: shoulders
  • Friday: Arms, calves

During the off-season I incorporate cardio 4 to 5 times a week for 30 minutes each session.  



Connect with Adrian on Instagram: theadriantan