Richard F.

Richard F.

Kenzai Body | Day 24
Kenzai Body
Day 24
Program progress:

Having had a great Easter weekend with lots of rides and good food, I wanted to start the week well.

So off for my usual 30km ride this morning and felt great for doing it.

Today's workout felt really good, I deliberately stood further away for all of the resistance band sets and made myself work harder, the extra reps are definitely working too.

Took my end of week 3 photo this morning and I feel there is a distinct difference, particularly comparing week 1 and todays pic. I believe the tummy is a little less pronounced and my face looks slimmer. Well that's what I see, hoping all moving in the right direction.

Sophy & I had our veggie delivery today so lots of prepping to be done over the next day or so.

Great meals today, including rests from yesterday...

Brekkie - Wholegrain toast with smashed avo, mushroom, peppers and spinach plus chobani dressing and a bowl of plain chobani greek yogurt

Lunch - You guessed it... Thai basil pork, brown rice and steamed peas/corn - no extra egg today

Dinner - Tiger prawns stir fried with peppers, zucchini and onion with chilli, garlic and ginger (tiny bit of sesame oil for stir fry in wok) Delicious

I added a pic I took whilst on my ride this morning, sunrise as seen from Tannah Merah Coast Road at 6:37am, taken whilst cycling at about 36kph, I love a challenge

Hope everyone is starting week 4 well


Pretty relaxed day today, the workout was great and I'm pushing myself with all sets and feeling the benefit. Bring on the next sets

Food was yummy today;

Brekkie - Wholegrain roll with smashed avo, mushrooms, spinach and zucchini with a little chobani dressing, plus my bowl of plain chobani greek yogurt - delicious

Lunch - Pan seared scallops with beetroot and steamed veggies plus a little of the chobani dressing warmed

Dinner - Striploin steak pan seared with brussel sprouts, sugar snaps and baby corn

Usual fruits throughout the day

Hope everyone had a good Saturday


That's how much they raised my saddle height at the bike fit on Wednesday, plus they moved the seat forward a little, adjusted the handlebar stem height, and the angle of the handlebars, then adjusted my cleats to correctly align me feet in the pedals.

Thursday morning I got up early and headed out for my familiar 30km ride.... Wow the power delivery felt so much easier and the overall comfort was amazing. So worth getting the fit done.

All in all a good day today, saw the surgeon in the morning and he thinks he can minimise evasive surgery but I'll need to go back a few more times to be sure.

Absolutely loved the workout, the new sets are great, felt like I was pushing on all sets and felt great for doing it.

Foodwise, another good day, minus the slight faux par at breakfast... I thought I had taken some kale out of the freezer, turns out it was Dou Miao (bean shoots), but hey ho tasted really good

Breakfast - Wholemeal toast, pan seared dou miao, peppers and mushroom with chobani greek yogurt dressing, plus plain chobani greek yogurt

Lunch - Pan seared chicken breast, brown rice, butternut squash and mixed veggies

Dinner - Sous vide snapper fillet with mixed veggies

Usual assortment of fruit

Glad to be back in the saddle and correctly seated too

Happy Thursday to all


A busy day today, and as I sit here writing this I am about to start part two... Night calls with my dear colleagues in New York and Europe. Living the dream :-)

I loved today's workout, definitely starting to feel those extra reps and making sure to stretch the resistance band to enhance the whole session.

Saw the sports physician today and the MRI has shown that the injury I sustained over 20 years ago, and which wasn't repaired until 3 years ago with ACL surgery, has again come back to haunt me. Essentially the 20+years that my knee remained untreated have caused some osteoarthritis of the bone, my cartilage is almost entirely non existent, and my meniscus is slipped out of place. All good then, hehehe

The scan has shown that the osteoartritis has caused the knee to develop a spur which is slowly tearing through the ligament that was implanted (from my hamstring) 3 years ago, the meniscus needs to be put back correctly and the cartilage replaced if possible, maybe even a full knee replacement. Anyway I'm seeing the surgeon soon for his/her review and final laundry list of what needs to be done.

So short solution before surgery, absolutely no impact sports of any sort, no jumping, squatting etc at all. So I need to find alternatives to these please - Patrick et al - and no more dancing, which I'm sure will make many people on the dance floor very happy indeed.

Silver lining to this particular prognosis however is that, although he would prefer me not to, the physicians final say was that I'm ok for cycling as long as I'm comfortable doing it. Professional bike fit scheduled for tomorrow evening to make sure that I'm sitting, pedalling , reaching, etc in all the correct ways and minimising any overstretch, then it's on to my cycle training plan. Short first few rides, then some hills, then increase distances. Mike, I'll need some buddying :-)

Good day for food today, fish twice, but that's never going to be an issue.

Breakfast - I mixed it up today and had two slices of wholegrain toast with smashed avo, pan seared peppers and spinach with a smattering of chobani greek yogurt dressing - super yummy - plus a bowl of plain chobani yogurt

Morning snack - The lonely hard boiled egg white and fruit

Lunch - Fresh salmon fillet, beetroot, avocado and homemade wholegrain penne pasta - loved it

Dinner - Grilled sea bass fillet, mixed steamed veggies - delicious

Usual snacks throughout

Hope everyone is having a great week

Just looked at my diet plan for week 3, and Sophy's, and the morning snack shows '1 egg white'!! plus fruit.

I love to cook and to be creative with food, but I'm struggling to think what I can do with one egg white and some fruit as a snack.

if you have an egg white as part of your snack please do share your creations.

One thing would be to make mini meringues (1 egg white each, quarter cup of sugar substitute, quarter teaspoon vanilla extract, squeeze of lemon juice) I'm pretty sure this is likely not allowed, but I'd love to hear alternatives other than a plain egg white omelette with a bowl of fruit. The morning snack will be eaten at work so needs to be something I can just take with me.

Looking forward to your ideas


So here we are on day 12, topsy turvy day for me as my son has home schooling today which meant no cycle ride or walk this morning, and workout will happen late in day. I'll try to get a cycle ride in either late evening or night time.

I took the opportunity to do some food prep for next week. Yesterday we had a delivery of lovely fruit, veg, steak and lamb. So best put it to good use.

Today's lesson was so appropriate when I read it, I just took it another notch up :-)

Prepped today;

Mixed veggies steamed and stored - Corn on the cob, Fennel, Rainbow Carrots, Asparagus, Mixed Peppers, and Egg Plant

Roasted - Butternut Squash with chilli, Red & Golden Beets

Prepared and frozen - Striploin Steak, Ribeye Steak, Sea Bass, White Snapper, and Chicken

Cooked and frozen - Brown rice, portioned for Sophy & I for next week

Sophy and I worked through a strict nutrition plan together a while ago and prepping ahead of time meant that we were able to better manage our time and know that we always had suitable food available every day.

Today's Menu was;

Breakfast - Wholemeal wrap with some of the gorgeous spinach we had delivered, plus mushrooms, egg and Chobani greek yogurt

Lunch - Pan seared sous vide chicken breast with the amazing red and golden beets (these are stored with just a drizzle of balsamic and some fresh thyme), plus Lemony herb Giant couscous and some of the delicious butternut squash - sooo gooood

Dinner - Steamed Sea Bass fillet with our mixed veggies

I couldn't resist posting pics of todays work :-)


So my knee has been giving me trouble since the first set of jump rope exercises. Swelling badly on Day 10 so went to see my sports physician and he is ending me for an MRI, initial prognosis is that I've likely torn the meniscus in my right knee. No jump rope, no lunges, no squats etc. for me. I'll continue doing my walks and cycling but will have to lay off any impact activities and any that extend/stretch the right knee. There is always an alternative :-)

Still, had a great walk first thing this morning, about 9km, lovely to see the sun rising through the trees, and food today was great;

Breakfast - Wholemeal Pitta bread, smashed avo, and poached egg with pan tossed kale and peppers, plus chobani greek yogurt

Lunch - Pan seared scallops with lemony giant couscous with herbs and some steamed broccoli

Dinner - Sous vide chicken leg pan seared on a bed of turmeric and herb cauliflower rice

Usual fruit snacks

Here's to hobbling on


Day 9 and I have to say I loved the workout this morning, feeling that burn.

Sophy and I dropped our son off at school and then walked home (about 7km) and caught the sun rising over the jungle and the dam, great way to start the day.

Got home and did the workout together then moved onto the diet....

Breakfast - 3 slices of wholegrain toast, 1 egg, 150g of mushrooms and 200ml of Chobani Greek yogurt (I needed an hour to work my way through it) :-)

Morning snack - 190g of fruit (not convinced I needed a snack after my mammoth breakfast)

Lunch - 120g chicken breast, 190g roasted veggies and 120g of steamed rice

Afternoon snack - 190g fruit

Dinner - 100g striploin steak, 190g roasted veggies

Evening snack - 190g fruit (Singapore may run out of fruit stock if this carries on

Sitting here typing this, having just eaten dinner, I am pondering exactly where my body will find the space for the evening snack.

Hope all are enjoying the change and finding creative ways to hit those goals


So Day 6 Kenzai - it's Saturday and time for a long ride.
Mike C drive over at 4:45 and we're headed off to meet a friend and explore more of this great island. Including a visit to a great hawker centre for Roti Prata and the most amazing curry dipping sauce. Forgot to take a pic.
90km cycle in 3.5 hours with an avg speed of 25kph was a nice way to get the body moving.
Bit of a nap later and lunch had been missed so a good healthy dinner.
Todays workout was completed Sunday morning instead, no jump rope.
Happy weekend to all


So Day 5 complete, it started with a great bike ride followed by a great workout. This routine is great, good to have some discipline and a clear plan

Busy all day at work but managed to rustle up a nice lunch.

Hat off to Sophy F today who took the culinary baton and carried it to a stunning winning dinner, see below.

Long ride planned for tomorrow morning, super early start as I'm meeting up with others at 5:30am, so off to bed soon.

Hope everyone had a great day and is looking forward to the weekend.

Today's delectables were;

Breakfast - French style scrambled eggs with goats cheese and parsley

Lunch - Salmon loin with salad and fresh lime followed by a Blueberry Chobani Greek Yogurt

Dinner - Thanks to Sophy F.... Sous vide chicken breast caesar salad, with the most perfectly hard boiled eggs (just soft in the center) and home made caesar dressing (using plain Chobani Greek Yogurt) Absolutely delicious


Day 1 - Having decided that, at 80kg, enough really is enough I am determined to work on reducing my body fat % and drop some kilos too.
The workout this morning was great, and helped top show that I need to get fitter.
Breakfast was scrambled egg with a little goats cheese and parsley. I left a 1/4 of course