Bumi (centre) competing with other Fitness Ironman 2024 participants.
Bumi Hikayat, the newly crowned Mr HomeTeamNS and Fitness Ironman 2024 Champion, opens up about his fitness journey, motivations and keys to building confidence through bodybuilding.
At age 16, Bumi Hikayat weighed a slight 50kg for his 170cm height. He was one of the skinnier boys in his class, and his quiet nature didn’t make things any easier. This combination sometimes made him vulnerable to teasing.
Feeling self-conscious, Bumi decided to take control of his appearance by hitting the gym. “Being skinny affected my confidence,” he recalls. “I didn’t feel good about myself or how I looked. During my NAPFA test, I couldn’t even do a single pull-up. That was when I realised how weak I was and knew I had to make a change.”
Bumi during his Secondary School days.
He initially began working out with friends, but when their schedules changed, Bumi found himself going at it alone. Not wanting to lose the progress he had made, he kept pushing forward, learning along the way with guidance from seasoned gym-goers and friends. He also dove into countless online articles, researching everything from resistance training to nutrition.
After two years of consistent training, people began noticing the changes. “I started getting compliments from family, friends, colleagues, and even on Instagram,” he shares. “It boosted my confidence, and I was glad all the effort was paying off.”
Now, at 27, Bumi works as a physical trainer and has spent more than a decade building his strength and physique. His hard work paid off at this year’s HomeTeamNS Fitness Ironman competition, which took place on 28 September at HomeTeamNS Bukit Batok. Bumi emerged victorious, clinching both the Fitness Ironman 2024 Champion and Mr HomeTeamNS titles. Organised by HomeTeamNS, Fitness Ironman is an annual bodybuilding competition that began in 2015, aimed at promoting bodybuilding and physique sports. Participants competed in 10 categories this year, with Mr HomeTeamNS as the newest addition.
Bumi receiving the Champion award for Men’s Physique Overall in the HomeTeamNS Fitness Ironman competition.
Reflecting on his big win, Bumi says: “I was overwhelmed with emotion, but in a good way. I didn’t expect it, but I’m thankful.”
Bumi’s journey has not been without its challenges. His first competition, Fitness Movement Showdown in 2019, didn’t go as planned. Though he didn’t win, he saw it as a chance to improve both physically and mentally.
When he learnt about Fitness Ironman through social media, he decided to give it a shot. As the competition drew closer, however, he struggled to get lean fast enough, putting a lot of pressure on himself in the process. Fortunately, he had the support of friends and family, who kept sending him motivational quotes and videos to help him push through. “Their support gave me the drive to stay focused on my training and diet,” he adds.
Staying consistent has been his biggest hurdle. Early in his training, he suffered injuries to his wrist and lower back. Determined not to rush the process, he reminded himself that steady improvement was key, allowing time for recovery and gradually getting back on track. To prepare for the competition, he even enlisted his brother Burhan — a competitive bodybuilder himself — as his coach.
Bumi training for the HomeTeamNS Fitness Ironman 2024 competition.
Beyond the titles, Bumi wants to inspire others to build confidence through fitness. On Instagram, he shares his fitness journey and client progress to encourage others. “Not everyone is into fitness, but I believe it should be part of our lives because it can really improve our quality of life. As a trainer, I want my clients to be stronger and better every day,” he says.
Bumi credits his success to two key figures: His brother and his role model, Afghanistan-born bodybuilder Ali Bilal. “Without my coach, preparing for competitions would have been much harder. And Ali Bilal’s work ethic, determination, humility and amazing physique inspire me,” he says.
Bumi’s approach to bodybuilding is simple, structured and progressive — just like the routines he creates for his clients. He follows a weekly routine of five training sessions, dedicating each day to a different muscle group: Chest and shoulders on Monday, back and shoulders on Tuesday, legs on Wednesday, arms on Thursday and a full-body workout on Friday.
Nutrition is equally important. His diet is high in protein, including eggs, chicken breast, lean beef and protein shakes or bars. “I allow myself cheat meals occasionally, but I make sure they fit within my macros and daily calories,” he explains. To combat cravings, he drinks plenty of water and eats fibre-rich foods like vegetables. Chocolate is his weakness, so he occasionally allows himself a small portion to enjoy it without straying from his goals.
Bumi with his brothers and fellow participant at the competition.
On days when motivation is low, Bumi stays focused by reminding himself of how far he’s come. “Discipline is more important than motivation,” he adds, explaining the mindset that keeps him going. His guiding mantra is simple yet powerful: “Progress over perfection, consistency is key, strength is earned, and health is wealth.”
In addition to training, he emphasises quality sleep and prayer as essential parts of his routine. Spending time with loved ones also keeps him grounded and reminds him not to stress too much.
For those new to bodybuilding, Bumi recommends starting with a routine that feels manageable. “If two workouts a week are doable, begin with that and build up gradually. Remember, slow progress is better than none,” he encourages.
Looking to the future, Bumi has his sights set on international competitions. “I see bodybuilding as a possible career path, but for now, I’m enjoying the journey and doing my best with what I have.”
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