Fit And Fab

He went from chunky to hunky

Mr Andy Neo, 36, drinks chocolate milk immediately after a workout as it has a good mixture of protein and carbohydrates to repair damaged tissues and refuel glucose levels.
Mr Andy Neo, 36, drinks chocolate milk immediately after a workout as it has a good mixture of protein and carbohydrates to repair damaged tissues and refuel glucose levels.PHOTO: DIOS VINCOY JR FOR THE STRAITS TIMES

Assistant marketing manager Andy Neo got fit by jogging. Poon Chian Hui reports

Q Has there ever been a time when you were not fit?

A During school, I ate fried and fast food regularly. I was quite chubby although I played football.

It was only when I enlisted in the army did I become fitter. I did not want to go back to my old shape, so I picked up jogging. It has been part of my weekly routine since.

Q What is your diet like?

A Breakfast is usually four slices of wholemeal bread with peanut butter and black coffee with brown sugar. I usually buy salads for lunch. I normally snack on bars or breads before my evening run.

I go home for dinner. The typical spread is eggs, chicken breast or salmon, vegetables and brown rice or quinoa. When dining out, I normally opt for healthy wraps from Subway, SaladStop or Soup Spoon.

Q What are your indulgences?

A Peanut pancake (mee chian kueh), dark chocolate, gelato (Italian ice cream), waffles, pancakes, chapati, egg thosai and my mum's cooking.

  • BioBox


    AGE: 36

    HEIGHT: 1.55m

    WEIGHT: 51kg

    The assistant marketing manager of education and training at ASICS Singapore loves running - so much so, that he does it every day, even in the pool. His week starts with an hour of "aqua running" and various-distance runs, up to 35km. So far, the bachelor has joined 12 full marathons since 2003, when he ran his first race, a half marathon.

    His latest race was the Asics Beat the Sun event in Mont Blanc, France. The 150km relay race covers different types of terrain, including alpine and trail running. He was part of the Asia-Pacific team of six runners, that completed the race in 16 hours and 52 seconds. The June 21 event also gave him his most prized sports memorabilia - a three-dimensional map of the Mont Blanc region.



    Aqua-running in the pool for 60 to 90 minutes at Geylang East swimming pool . This is done by wearing an aqua-belt to "run" laps in the pool.


    14-16km run from home in Aljunied Crescent to East Coast Park, and back.


    Alternate between speed running and hill running with Asics Running Club, around Marina area.


    16km run around Bedok Reservoir, or pacing with Safra Tampines Running Club


    8-10km run, from home to office in Cross Street.


    Long run, ranging from 24-35km. Route varies from East Coast Park to MacRitchie Reservoir, or from Upper Thomson to Sentosa.


    Morning run of 14-16km from home to East Coast Park, and back. Evening run of 8-10km at Kallang Practice Track.

Q What do you do to relax?

A I run, play the guitar, rock climb, kayak, do mountain biking, watch movies at the cinema, read magazines and sleep.

Q What are the three most important things in your life?

A My family, happiness and running.

Q What are the three least important?

A Junk food, cars and Coke.

Q What are the favourite and least favourite parts of your body?

A My favourite part may be my upper back as it's relatively lean and well-toned. Least favourite part has got to be my chunky thighs.

Q What are your must-do's before and after a workout?

A For less intensive workouts, I drink water. For higher intensity sessions, especially over a longer duration, I have a sports drink like Pocari Sweat. For my weekly long run, I love a cup of black coffee for caffeine stimulation and that helps to increase my metabolism too.

After a hard workout, I try to consume chocolate milk immediately as it has a good mixture of protein and carbohydrates to repair damaged tissues and refuel my glucose levels.

I also love eating blueberries and kiwis during this recovery window. Berries are rich in antioxidants that remove free radicals in the body, while kiwis are rich in vitamin C.

Q How important is it for you to keep up with your fitness routine?

A I always try to reschedule my workout to accommodate the situation. If the weather is bad, I will run on my office's treadmill machine.

Q What is the most extreme thing you have done for fitness?

A That would be avoiding local delights like roti prata, char kway teow, nasi lemak and durians. I have never tasted laksa.

Q How extensive is your collection of sports-related objects at home?

A I own 24 pairs of running shoes, three massage machines, foam rollers in all shapes and sizes, a TRX (total resistance exercise) suspension training equipment, a chin-up bar , a mountain bike, a kick-scooter and countless race finisher's medals.

A version of this article appeared in the print edition of The Straits Times on September 15, 2015, with the headline 'He went from chunky to hunky'. Print Edition | Subscribe