More than a mentor: OSA Roy Keng’s journey from cheering Lingnan teams to chasing bodybuilding gold
At Lingnan University’s sporting events, you’ll always spot one figure moving between the stands and the sidelines. From ensuring athletes have the equipment they need to rallying students and staff to cheer on Lingnan’s teams, he does everything to give Lingnan’s athletes the strongest possible support so they can perform at their best. He is Roy Keng, Student Affairs Officer (Sports). At work, he’s the "Auntie Fa" (the beloved manager of Hong Kong boyband Mirror) to Lingnan’s student athletes. Outside work, he’s a dedicated sports enthusiast who, just three years ago, was placed in the top five of his first novice bodybuilding competition. This year, Roy is stepping back on stage, determined to showcase his best physique and sculpt an even stronger version of himself.
What drew you to bodybuilding?
I was a chubby kid and always wanted to slim down, so I started working out in secondary school to improve my physique. At university, I came across fitness influencers online who shared training tips—and some competed in bodybuilding. Friends who trained also took part. Seeing them shine on stage looking incredible—that ‘shine on stage’ moment—really captivated me. I wanted to be like them. After consulting friends, I hired my first coach, spent a year preparing, and entered my first competition just before graduation. I was lucky enough to make the novice division’s top five.
How do you prepare for a bodybuilding competition?
Preparation splits into two phases: bulking (muscle gain) and cutting (fat loss). Even in the off-season, my diet revolves around chicken breast, steak, rice, potatoes, oats, and eggs.
The toughest part is the final three to four months before a competition. The diet becomes extremely strict—low-calorie foods only—so as to shed fat and reveal muscle definition. Ten days out, I cut sodium, eating only unseasoned chicken breasts and drinking 10–12 litres of water daily. In the last three days, water intake drops to just 500ml to reduce subcutaneous fluid. By then, with low body fat, minimal nutrients, and dehydration, you feel awful—even in hot weather, you’re bundled up in a jacket.
During competition prep, holidays like Lunar New Year or Christmas mean watching friends enjoy feasts, hotpot, or a drink while I sit there not touching a bite. Thankfully, my family, girlfriend, and friends are understanding—they switch to hikes, cycling, or games nights instead.
What other sports have you played?
In primary school, a friend of my mum’s introduced me to rugby. As a bigger kid, my size suited the physicality of the sport. The coach even arranged for us to play exhibition matches, like one at the Hong Kong Stadium during the East Asian Games. Rugby also gave me chances to interact with non-Chinese kids, improving my English.
In secondary school, I tried volleyball, basketball, handball, and field events like shot put and discus—often influenced by friends. Chasing goals together felt incredibly motivating.
How did it feel being in the top five in your first bodybuilding contest?
With hundreds of people watching, I was nervous. But under the stage lights, I just focused on executing my routine, and showing the judges my hard work.
Honestly, every athlete wants to win. Falling short was disappointing, so I decided then to compete again with more preparation time.
How does your role at Lingnan support student athletes?
I joined Lingnan in October 2023 as Student Affairs Officer (Sports), mainly supporting elite athletes. My role is like a mix of mentor and logistics manager—coordinating training, competitions, and academic flexibility, and arranging makeup classes or online lectures when they compete abroad.
Sometimes, I get thank-you notes from students. It’s rewarding to earn their trust, especially when they treat me as a friend—grabbing meals together or sharing competition updates. That connection means a lot.
I also oversee campus sports events like athletics meets, and assist university teams.
How does Lingnan support elite athletes and teams?
Through initiatives like the Direct Entry Scheme for Top Athletes (DESTA) and Elite Sportsmen Admission Scholarship (ESEA), Lingnan helps athletes balance studies and sport. Additional funding, flexible scheduling like recorded lectures, and tailored timetables are all part of it. The university is committed to dual-path development—excelling in both academics and athletics.
For teams, beyond resources emotional support matters. Take the recent intercollegiate basketball finals: Lingnan’s men’s team made history by reaching the championship. We had staff at every game addressing needs like extra training sessions. At the finals, even senior leadership turned up. That sense of belonging—knowing the university stands with them—matters to the students.
How did it feel witnessing Lingnan’s men’s basketball team take silver?
People used to say Lingnan wasn’t a sports powerhouse—that our teams were just there to have fun. But this year our men’s basketball team beat traditional rivals and narrowly missed gold. It proved we’re no pushovers. The same drive applies to all Lingnan teams—we’ve got the skill and grit to compete with the best.
What’s next?
After two years of training, I’m competing again this July. The goal is to win, but I’m also learning to measure my progress against myself. If I’ve improved, that’s enough—because the effort shows in my physique.
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