Day in Life of Kai (v2.0) with photo-shoot images.

kai · 3 Oct 2012 at 09:32

I wanted to create a new thread as in the space of 10 months my knowledge and diet have changed considerably.

As some of you already know I had a photo-shoot last week for my sponsor – PPS Supplements. I am very fortunate to have this opportunity, and really looking forward to representing them at the likes of trade-shows e.g. Bodypower Expo 2013.

Diet.

My current diet involves carb cycling whereby I consume the following;

Mon: 125g
Tues: 175g
Wed: 125g
Thurs: 175g
Fri: 125g
Sat: 125g
Sun: 300g

It is pretty difficult to give a breakdown each day as there is slight modification each day, as long as I am hitting my macro’s I am fairly comfortable in mixing everything up. Anyone who read the previous thread will now see less dependency on protein shakes as this has been replaced with good quality food.

Example (yesterday)

7:30am
35g Oats mixed with almond milk, 50g blueberries and 2tbsp Flax Seed
6 egg omelette (4 white, 2 whole)
1 omega 3, 1 multivitamin

10:30am
25g almonds
1.5 scoops whey

1:00pm
100g green beans
180g Turkey Steak
5ml olive oil
1 omega 3, 1 multivitamin

4:00pm
250g sweet potato mash mixed with chopped mushrooms
180g tuna steak
1 small avocado

before training – 5g kre-alkalyn efx creatine

7:00pm
Post workout shake - 1.5 scoops whey, 5g glutamine, 30g Vitargo, 5g kre-alkalyn efx, 5g fiber

8:30pm
200g salmon fillet
100g broccoli
50g pineapple
1 omega 3, 1 multivitamin, 1 vitamin C

11:00pm
2 tbsp peanut butter mixed with 100g cottage cheese and 5g glutamine

Training

From Sunday I have started a new program - Y3T, a muscle building programme. Y3T switches rep ranges every week to help you build muscle and strength.

Week one workouts this week have been designed to improve my 2B fast-twitch fibres. Explosiveness, heavy weight on these 8-to-10 rep ranges without sacrificing form.

Example:

Leg Extensions
2 warm up sets

Barbell Squat
4 warm up sets

Barbell Squat
4 working sets of 8-10 reps

Hack Squat
4 working sets of 8-10 reps

Leg Extensions
4 working sets of 8-10 reps

Hamstrings:
Lying Leg Curls
4 warm up sets

Lying Leg Curls
4 working sets of 8-10 reps

Stiff-Legged Dumbbell Deadlift
4 working sets of 8-10 reps

Seated Leg Curl
4 working sets of 8-10 reps

Yesterday, I received some of the images from the photographer based on last week’s photo-shoot There are over 100 to go through but here is just 5 i have grabbed; ( Two things, my chest is lacking and i was told not to wear shorts, i had to keep my sparrow legs at bay)

LiE · 3 Oct 2012 at 09:49

You look really good Kai, kudos! I told you the anabolic lighting would help

although I think it's a little extreme in some of the photos to the point where you look like your in a dark room with the only light source overhead

Would be interested to see some more back shots, the one you posted doesn't bring out your back as well as it could.

Sad at no leg shots

p.s. strong spray tan!

duvet77 · 3 Oct 2012 at 09:50

Impressive condition.

I'm trying to pimp my diet a bit at the minute and eat more meat/fish/veg. How do you cope with the logistics of it, i.e. do you work full time? do you have to reheat stuff at work etc.

Also, do you drink much alcohol or have you had to give it up?

Steedie · 3 Oct 2012 at 09:50

Surprised you're eating dairy, given you're requirement to be as lean as possible most of the year

Also, Y3T is brutal, but something I wouldn't recommend doing on your own, simply because some of the higher rep stuff, it's so tempting to just quit and not finish the set as it's ridiculous sometimes (leg press for example), while as if you have a training partner, you've got someone to stop you from quitting and yell at you

Still, be interesting to see how you get on

Fair play though, will check in for updates

kai · 3 Oct 2012 at 10:15

duvet77 said:
Impressive condition.

I'm trying to pimp my diet a bit at the minute and eat more meat/fish/veg. How do you cope with the logistics of it, i.e. do you work full time? do you have to reheat stuff at work etc.

Also, do you drink much alcohol or have you had to give it up?

I prepare all food in advance, except evening meals are cooked from fresh. I prepare everything 2 days in advance and just tupperware up in the night using scales. I am fortunate work allow me to eat at my desk, and has never been an issue as i usally just have a working lunch.

There is zero alcohol in the diet, this is not something i have had to really sacrifice, i am not bothered about drinking to socialise. I will have the odd wild night out but thats not very often.

Steedie said:
Surprised you're eating dairy, given you're requirement to be as lean as possible most of the year

Also, Y3T is brutal, but something I wouldn't recommend doing on your own, simply because some of the higher rep stuff, it's so tempting to just quit and not finish the set as it's ridiculous sometimes (leg press for example), while as if you have a training partner, you've got someone to stop you from quitting and yell at you Still, be interesting to see how you get on

Fair play though, will check in for updates

I am not that worried about the diary, its fairly limited. The diet above changes slighly day to day with similar principles.

Training partner, we usally scream at each other. So far Y3T is brutal and i am not use to having 3 days off a week as rest, but i guess this is where you grow.

Chris1712 · 3 Oct 2012 at 10:15

Need a NSFW tag for your threads Kai, if I get caught looking at your pics I'll be labelled a right bummer.

EDIT: Food prep, I'd love a guide on this from Steedie/Kai/LiE/Others who do it. I can never work out (be bothered) reheating chicken & rice etc. what safe, for how long and all that jazz.

Steedie · 3 Oct 2012 at 10:19

^^ I'll update the diet thread

Chris1712 · 3 Oct 2012 at 10:23

Steedie said:
^^ I'll update the diet thread

Don't underestimate the detail you need to go into

. I hate cooking & food prep, hence my IIFYM life. Thanks though, will keep an eye out.

LiE · 3 Oct 2012 at 10:26

Send me a message in trust if you want to talk cooking/diet.

duvet77 · 3 Oct 2012 at 10:38

kai said:
I prepare all food in advance, except evening meals are cooked from fresh. I prepare everything 2 days in advance and just tupperware up in the night using scales. I am fortunate work allow me to eat at my desk, and has never been an issue as i usally just have a working lunch.

There is zero alcohol in the diet, this is not something i have had to really sacrifice, i am not bothered about drinking to socialise. I will have the odd wild night out but thats not very often.

Thanks.

Alcohol and preparation are my weak points. I'm fortunate that my wife is willing to prep some stuff for me but I could do with taking it a step further.

I'm also fortunate enough to be able to eat at my desk and no one bats an eyelid when i get my shakes out either. Do you just reheat all your stuff in the microwave? I've never been sure what stuff is safe to reheat and what isn't.

kai · 3 Oct 2012 at 10:43

duvet77 said:
Thanks.

Alcohol and preparation are my weak points. I'm fortunate that my wife is willing to prep some stuff for me but I could do with taking it a step further.

I'm also fortunate enough to be able to eat at my desk and no one bats an eyelid when i get my shakes out either. Do you just reheat all your stuff in the microwave? I've never been sure what stuff is safe to reheat and what isn't.

Prep is very easy, for example on a Sunday i will cook a load of chicken breast, sweet potato's and white fish let it all cool down and put in fridge. Sunday night i will weigh, divide up my portions for the next 2 days and put back in the frigde.

Repeat this process Wednesday night when cooking the evening's fresh meal.

i reheat my meals when i am in work, i just blast it in the microwave for 3 minutes and there you have it!

Here is a great article by one of my frends; this is how he does it
Food Prep Made EASY

duvet77 · 3 Oct 2012 at 10:46

Cool, cheers.

Syla5 · 3 Oct 2012 at 10:51

very impressive kai well done, keep at it

MoNkeE · 3 Oct 2012 at 10:54

LiE said:
Send me a message in trust if you want to talk cooking/diet.

Why, is it a secret?

LiE · 3 Oct 2012 at 10:55

kai said:
Prep is very easy, for example on a Sunday i will cook a load of chicken breast, sweet potato's and white fish let it all cool down and put in fridge. Sunday night i will weigh, divide up my portions for the next 2 days and put back in the frigde.

Repeat this process Wednesday night when cooking the evening's fresh meal.

i reheat my meals when i am in work, i just blast it in the microwave for 3 minutes and there you have it!

Here is a great article by one of my frends; this is how he does it
Food Prep Made EASY

Not sure on his method, seems to work for him but I can't see how he keeps his portion sizes correct? Unless he buys identical sized pieces. I chop up all my meat and fry, then measure out afterwards.

Also, gloves

MoNkeE said:
Why, is it a secret?

Yes, top secret special sauce for extra lean gains.

Syla5 · 3 Oct 2012 at 10:55

Chris1712 said:
Need a NSFW tag for your threads Kai, if I get caught looking at your pics I'll be labelled a right bummer.

EDIT: Food prep, I'd love a guide on this from Steedie/Kai/LiE/Others who do it. I can never work out (be bothered) reheating chicken & rice etc. what safe, for how long and all that jazz.

just a quick reply.

I cook the weeks worth of chicken all up on a sunday night, pop it in a tupaware contrainer in the fridge and just weigh it out each night after i have cooked my rice

. Been doing this for the last year and half and not had any issues with stomach upsets or digestive related problems. The only downside is i have to eat it all cold as no microwave at work due to scabby temp call centre staff abusing it

MoNkeE · 3 Oct 2012 at 10:57

You shouldn't really be microwaving chicken etc anyway. Syla5, surely weighing it after cooking isn't too accurate tho? Must drop an amount of weight during the cooking process?

LiE · 3 Oct 2012 at 11:00

MoNkeE said:
You shouldn't really be microwaving chicken etc anyway. Syla5, surely weighing it after cooking isn't too accurate tho? Must drop an amount of weight during the cooking process?

Depends on what the nutritional info is based on. Most I've seen are based on cooked. So if you weigh out 100g of chicken thinking it's 20g of protein, and cook it, you'll end up with 80g of chicken and only 17g of protein for example.

Also weighing before cooking to get the correct portion is a nightmare if you cook it all at once.

p.s.

Food prep yo.

Syla5 · 3 Oct 2012 at 11:02

MoNkeE said:
You shouldn't really be microwaving chicken etc anyway. Syla5, surely weighing it after cooking isn't too accurate tho? Must drop an amount of weight during the cooking process?

nothing wrong with nuking properly cooked chicken

i weigh it all precooked to get my portions, then i cook it all up, weigh it in total and then make sure that each day i take 1/7th of the total weight. Pretty much every day my post cooked 300g of chicken weighs in at 200g.

LiE · 3 Oct 2012 at 11:04

Syla5 said:
nothing wrong with nuking properly cooked chicken

i weigh it all precooked to get my portions, then i cook it all up, weigh it in total and then make sure that each day i take 1/7th of the total weight. Pretty much every day my post cooked 300g of chicken weighs in at 200g.

So for macro purposes are you eating 300g of chicken or 200g?