Egg Bacon Fried Rice


Serving Size: 4

3 large eggs
150-200g  bacon
1 medium onion
1 tablespoon coconut oil
1-2 cups cooked rice
Salt, to taste
Black pepper, to taste
2 tablespoons soy sauce


1. Beat three eggs in an empty bowl and add a bit of salt until well-combined.

2. Cut bacon into 1-2 cm pieces and dice the onion finely.

3. Heat oil in either a wok or nonstick frying pan over medium heat and add beaten eggs. Gently scramble the eggs; when they are almost done, remove from wok and set aside.

4. Add bacon to the wok and allow it to render down and become crisp. Once the bacon is done, take it out of the wok and set aside, along with the scrambled eggs.

5. Add the diced onion to the wok and stir-fry until translucent. Then add the cooked rice, make sure the rice is fluffed and cooled, and stir-fry for 2 to 5 minutes. Use spatula to break up any clumps. Add the salt, pepper, sugar, and soy sauce. Stir for another minute or so.

6. Once there is steam coming off the rice and it is completely heated through, add scrambled eggs and cooked bacon.


Lean Crispy Chicken

Cook time: 20-25 minutes


– 3/4 cup flour

– 3 eggs

– 2 Tbsp. lemon juice

– 1 cup panko bread crumbs

– 1/2 cup grated Parmesan

– 1 Tbsp. garlic powder

– 1/2 Tbsp. lemon zest

– Salt and pepper to taste

– 1kg of chicken tenders

– Olive oil cooking spray (or another preferred oil)


Preheat oven to 220°C

Combine the egg and the lemon juice. In a separate bowl, combine the panko bread crumbs, Parmesan, garlic powder, lemon zest, salt, and pepper. Coat the chicken tenders in flour and shake off any excess. Then dredge in the egg and lemon juice mixture and allow excess egg to drip off. Coat with the panko bread crumb mixture, turning until evenly coated.

Lay chicken tenders flat on a baking sheet lined with aluminum foil and sprayed with nonstick cooking spray. Spray additional cooking spray over the chicken tenders to help them brown.

Bake for 20-25 minutes (or until browned and chicken is cooked all the way through), flipping once halfway through

Challenge 30 Andy

AD June 2016 B4 front AD June 2016 af front

AD June 2016 B4 back AD June 2016 af back

Before After
WEIGHT 111.5kg  99.9kg
BICEPS right 38.8 37
BICEPS left 39 37.5
CHEST 116.5 108.2
WAIST 115.4 104.2
HIPS 112.4 107.2
THIGHS right 64 64
THIGHS left 63 62.8
CALVES right 45 44.3
CALVES left 44 43.2
BODY FAT 30.9% 26.2%