Swanand K.

Swanand K.

Kenzai Member
KB 2 - A Tale of 10 weeks and 3 weeks 

I would say I had good 10 weeks and things went downhill for last three weeks - combination of travel, work pressures and the flu. But I look at the bright side of things i.e the good 10 weeks and now that things seem to be on a more even keel - I hope I can get back to regularity. This as always is a journey with no full stops and that's probably the best part of it. Tomorrow is a new day ; so long amigos ...until we meet again !


After a whirlwind back home now and see clear 23 days ahead of me. I want to give this my best shot. During travels, diet didnt blow out but timings were erratic with large gaps between meals. I managed to do at least some cardio everyday but couldn't manage the full workout on all days.

Was just reminded today how good a full workout feels - hoping to max the final stretch. Good luck team !

PS- Ok, here's the smoking gun from cheat lunch !


I am embarking on the toughest 9-10 days of the program. I am travelling to Europe and Latam on work with meetings all through the day and multiple flights. The return flight to Mumbai is going to be 30 hours plus including layovers and I miss full two days in transit , including the time loss. I am not thinking too much about this - jump rope is packed in and I am going to focus on one day at a time.

Decent last week and managed a good run on the treadmill on Sunday. Its started raining here so options for outdoor cardio are reduced. The diet is getting a bit tiresome now especially the dinners but I know this phase - there is light around the corner :)

Good luck team !

KB 2- Week 7 Review

Another ' punch the card' week in. Managed six and half workouts and generally on point with diet. Went out for curry dinner one night as indulgence and boy, did I regret it. Not only did I not enjoy the taste neither did I enjoy next 24 hours. To be sure this is my regular joint that I have eaten at and enjoyed a zillion times but last week the flavours and spices were a bit too much. It was like taking a guy used to mellow lounge music straight into a blaring discotheque. I had a splitting headache next morning ( am assuming related) and thats where the half workout came in.

There are lot of lessons about the valley but am not feeling it right now. Have become almost unemotional about this and dont know if thats a good thing. The only emotion I encounter once a while is impatience when a see that stubborn belly fat.

One thing that got me from Day 47 workout was crab walk after three triceps workouts - i could barely manage one 30 sec walk. Isn't crab walk after triceps a bit too taxing - was it there by design ?

I ran for the free cardio and is it sticky or what . Last five minutes stretched for an eternity. Got some conference days this week and Grok may growl but I hope I can keep him on a leash. Good luck team - here's the business end of this !

KB2 Week 6 Review

A much better week in the books with all workouts and diet pretty much on track. Had a couple of small things creep in but no big blunder. During a K program, I consciously cut down on the social engagements and sometimes it feels a bit paradoxical - you want to be out and about when you are looking and feeling good but that sets you back on your journey of looking and feeling good. May be a discussion for another day

With apple dinners - am ending up having two apples most days. Mid-morning thats the most handy fruit to have in office. Hope thats not a no-no

Lindsay's trainer shout asked about a ' little victory ' in recent times. I would say my skills with the jump rope. As I finished jumping rope for 18 minutes yesterday without a break, I remembered my wild jubilation ( including hi-fives) when I managed to do 100 jumps in one go. This was about three years ago. I dunno about other things but I have found a new fav cardio for life :)

Good luck with Week 7 team - we cross the half way mark soon !

This has to go down as the worst week of the program thus far. I cringe when I make excuses but here is the truth - I had to fly out to Singapore last minute and was holed up in a windowless meeting room for almost 9 hours for two days and for some reason I find it more draining than an hour of serious exercise. Missed two workouts in the process ( covered the third missed one on Sunday - I know not ideal but...) It was my birthday combined with a farewell in office so some alcohol crept in . So diet hasn't totally derailed but was erratic - I would have under-eaten on overall grams but the composition was far from prescribed.

Back on home turf, I am wanting to absolutely slam this week - both workout and diet wise. One and half days into it - am at 100%. Hope the streak continues. Good luck team - we are in this together !


Decent week in the books. Got all workouts done and diet has been cleaner than last week. For indulgence , I had a bowl of khow suey and some vodka and tonic. Controlled the urge to have some of the other stuff thats heaped around everywhere in an Indian wedding.

For cardio, did a 5k run. Its hot and sweltering in Mumbai and despite running late in the evening I was sweat drenched by the end of the run. The ever-helpful Runkeeper app told me its my 13 th fastest run - yeah, thanks for that. I am not very fussed about music while doing cardio and opted to do this without any. May be the next alt cardio I will get some 180 BPM stuff banging in my ear.

After a month on the program ( three weeks for me) I weighed myself and am at about the same weight as end of Chisel , three weeks ago. I take this as a positive given that I had no gimme weight to start with at the beginning of the programme and was able to maintain my end Chisel weight. Hoping for some gains ( losses) from here on.

I am quite reluctant to discuss diets with the nutritionistas who have a view on everything. But whenever I do, the biggest surprise for everybody is fruit at night ( i have about 200 gms). I have listened to many a sermons about not having fruits at night et al and turned a deaf ear to all of it. However, would like to know a bit more about the science around this - why do nutritionistas treat fruit at night almost equivalent to arsenic and whats the K stance on this.

Mule-on team. The real stuff starts soon ! Good Luck.

Managed to get all workouts in. Having recently done Iron I am sub-ing some of the band work with weights and machines and am liking that. The part I have to really clean up is diet - not that its derailed but little things creep in. I know that the magic happens when you can run this real squeaky clean and that's the endeavour.

Enjoying the measured intensity of workouts thus far and timely lessons. Good luck team !


Last April on an impulse I went into M&S and bought the smallest shirt available there without trying. The challenge was to fit into it by the end of KB3 which I was finishing in May. I almost got there but wasnt comfortable enough to wear it to office. Since then its been hanging unused. I think its time to resurrect that target. I am not going to weigh myself on the program or get into too much body fat analysis but this white shirt will be my barometer. Here are pics from today - notice the jutting belly and man boobs ! Not for long , not for long :)

I am a late starter for the program as I was finishing Chisel during the first week. After a demanding program like Chisel, this has been bit of a release week for me and I must confessI haven't been 100 % diet.

Managed all the workout despite spending some 12 hours in office most weekdays. That amount of time at work wears down your willpower shield and a biscuit or two creep in. Need to clean that up. Had a work related evening and though I stayed clear of alcohol, some carbs and half a scoop of ice cream came through.

Again a big week work wise - but hope to be more mindful on the diet . God luck team !

Chisel : Week 6 Review and Graduation Post 

Decent sixth week with one missed workout and generally on point diet. The lesson on Body Dysmorphia was very timely. The workouts were really challenging especially the final day mega cycle but 8 whoops of Burpee joy as the last exercise was nice touch.

I have lost about 3.2 kgs on the program which I am quite happy with. Importantly ( based on readings of a basic handheld fat monitor) almost 75% of that weight loss was fat. I think I am at a good spot mentally and physically in that I am not looking for a break. I have signed on for KB2 straight after this - lets see how that goes.

All in all - this is a terrific program and I feel assured that if things were to slip in future , I have this 42 day fat burner bazooka in my back pocket. Thanks Patrick not just for this but the whole concept of Kenzai and best wishes to the team. May you all scale greater heights !

Missed one workout this week . While doing the elevated push-up, scoop push up combo on Cycle A I felt something in my left bicep. Though I prodded on with workout for that day, decided to use learnings from KB1 - RICE - to rest next day. Did a 8k run instead of Cycle B . Was back on track on Saturday and want to do 100 lunges for the challenge today.

Had a farewell for a colleague one evening. Diet didnt collapse but ended up having some carbs and couple of drinks. ( used soda as mixer)

The usual markers of a good programme are very much there- better fitting clothes, couple of notches on the belt . I havent weighed myself yet but this time around the body has shaped differently in that I feel definite size and tone in the muscles but would have liked to see some more fat loss. I am not losing too much sleep over this though. One more week to go ! Go team


I missed one workout during the week. My first on the program. Got home post 9pm and seeing x3 of Cycle B battered the resolve . I am losing form on third cycles on most days - for instance I am enthusiastically clapping in Scissor Claps in Cycle 1 and barely making my fingers touch by the time its third cycle. I am also a bit more liberal in the rest times than prescribed to let the pounding heart settle a bit

Diet slips - two biscuits with the evening tea one day when the willpower shield was quite down. I did not do the indulgence but had two spoons of creme brûlée - basically one dessert that we shared among three people. The weakest part of the day for me is when I am back home from work about 6.30 pm and have tea. Cravings for a carb hit are the strongest then.

All in all, a respectable book in the week. Two more to go - Keep at it fellas !

PS -Pic from seemingly simple yet very challenging Superman hold challenge


Managed all workouts but my original plan of getting all of them before 7 am is wobbling a bit. With each program there is one pet peeve exercise that I have. In KB1 I remember it was the Metronome - the very sight of which used to be repulsive. For this program I will give that award to the innocuous looking Yahoo Jumps. Boy am I winded after 20 of those !

Reading the body type lessons - I think I am firmly Type 1 and as a result I am running on about 150 gms of carb for Week 4. That is the toughest part of the diet. I am used to not having carbs for dinner but during the day I was definitely used to having more than 150 so it creates cravings. Not ' cant think of anything else' craving but 'it would be nice to have another slice of bread' type of craving. So the diet fails this week have all been about getting in slightly more carbs. On two occasions I bummed some off my colleagues' plates to protests of ' Why dont you order some for yourself ?' I gave them the example of a man trying to quit smoking who wont buy any cigarettes for himself but will occasionally take a puff or two from his friends. Hope to absolutely tighten that this week.

For cardio I did a run in my apartment block in 32 degrees Celsius and 80 percent humidity. The app helpfully told me it was my 17th fastest run. Thanks RunKeeper - that was a nice ego boost.

Looks like the business end of this starts tomorrow. Good luck team - hang in there !


Managed all seven workouts though I must confess that I had to do two workouts on one of the days. I was visiting a factory in a remote part for one and a half days and sticking to sched was a bit tough there. I am getting the hang of cycle workouts now ( no pun intended). Doesn't mean they are getting easier but that the clumsiness of Week 1 is reduced. I took the Hang Time lesson very seriously and tried to do a hand stand only to do a full 180 degrees and land on my back - no injuries, just embarrassment ! I am now doing hang time with one end of the mat against a wall so that I dont flip over. Being able to do an unassisted handstand by the end of this would be a big bonus.

The hardest workout for the week was Back / Triceps . I do non-cycle workout days in the gym and having recently finished Iron, try to do some of the movements with weights. I am liking things being mixed up - hope its isn't a no-no. For the cardio challenge this week I am going to do the Viking Long Boat ( Naukasana in yoga parlance). A decade ago I could engage in small talk while doing Naukasana and its been a long time since. Apprehensive but will report back to the team.

On diet - the factory visit put a spanner in the works. We were on the shop floor for hours or shuttling between units so the gap between intakes was long and the available food was generally carb heavy or greasy . I avoided as much as I could but can't say I was 100%. Apart from those two days, been on track. Week 3 I see has become even tighter so lets see how that goes.

Loving the action on the blogs. One day at a time team. We got this !

PS - The Longboat challenge went ok I thought. I took 5 breaks to get to 3 minutes with total rest time of about a minute.

End of Week 4





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