Kai - Competition

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kai

kai

kai

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**** Just got real.

Myself and 4 other guys decided to hold a mini competition of our own for Bodypower (back in December) We are all fitness models or sponsored in some form. We all have different shapes and sizes, and all starting from different points. Some with less mass, some with more fat, some with less fitness etc.

The plan is to all follow the same 100+ day plan/diet with the according calculation for each individual being different in terms of breakdown and total calories. Ultimately, getting into shape for May, where we will have a joint photoshoot among various other shoots for our sponsors etc.

This was all for a bit of fun, with a small wager put on to make things a little more competitive.

Now the good (yet scary) part, this has just been picked up by Bodypower and the competition has gone from a friendly 5 guys battling it out to being on stage at the bodybuilding.com stand at the Expo judged by Kirk Miller and Kris Gethin. The programme is based around Y3T & DTP so fit’s accordingly and will feature as part of the BP program.

Again, there are 5 guys of very different starting points, weights, sizes and physical abilities, so this plan was initially designed to bring us all to a sub 8 – 6% BF condition and be conditionally fit!

I have been on the plan since January 1st so there is still a long way to go, however I am going to use this thread to post pictures of the competition and my competitors as we get ready to go up against each other. I said I was going to stay under wraps with my pictures until May, and as such I will be using this thread to post workouts and progress.

The diet plan has been sounded out by Phil Learney while input from Men’s Health editor and Shaun Stafford – current WBFF Pro have all given advice and support from 1 -1 interviews.

Here is a picture of day 1. (after Chrstmas binge - Jan 1st)
captureglm.png


I was 68.8kg there
Day 63 (today) I am currently 67.0kg
Day 120 I plan to be 65kg and sitting at around 5-6% b.f.
 
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LiE said:
Awesome dedication Kai, mirin'.

Will be following. Would this be better in logs?
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i thought about a log, but i know i need to keep the diet and plans of workout pretty much under wraps as the author is going to be selling the plan following the comp.

All i can really show at this stage and leading up is to share my progress in terms of weight, measurements and pictures.
 
So things are starting to heat up now, set 8 and a low carb day. This is the first comparison i have seen of one of the other boys in the comp.

I am not worried :(

leemiq.png


well he does not appear to be holding as much mass as myself, and is over 10kg heavier but still always nice to see the competition.

My strength is still good, and handling the diet well. Yesterday was a high carb day and was hitting around 2900 calories.

Yesterdays Shoulder Workout.

Seated Shoulder Press 3 x 6 (38kg db's)
OHP 3 X 6 (70kg)

Seated Size Raises 3 x 15 (14kg db's)
Seated Front Raises 3 x 15 16kg db's)

Seated Rear Raises 3 x 25 (8kg db's)
SS High Pulls 3 x 25 (30kg bar)

Cable Shrugs drop set 5 x 10 decline 10kg drop 6 in total
 
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pretty much, there is a little bounce i would say on the last two reps getting them out, but yeah pretty decent/
 
Steedie said:
Mate, if that's your competition, you've got nothing to worry about.
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Cheers mate, abother 3 guys in the mix who are all keeping thing's close lipped. All i get to see each week is the measurments of each other and how we are progressing.

The plan is to be hitting 4% b.f, cardio started this week as it's 11 weeks out x3 a week 2 liss and 1 hiit
 
I usally get asked what sort of routine i do for my arms in the gym;

Last night's arm workout' going keep pretty much up to date with the workouts as they are not planned to change much leading up to 2 weeks out

Rope Curls 25 x 3 (warm up, slow tempo)

Standing One-Arm Dumbbell Curl Over Incline Bench 6 x 4 (14, 16, 18, 20kg)
Olympic Barbell Curls (Yes done in the squat rack - it was quiet) 6 x 4 (60kg)

Incline seated hammer curls 15 x 3 (12kg)
close grip pullups 15 x 3

dirty thiry's x 3 (25kg preweighted bar)


Weighted Dips 6 x 4 (45kg, 50kg, 50kg 60kg)
Close Grip Smith Press 6 x 4 (50kg, 70kg...)

Skull Crushers 15 x 3 (25kg preweighted bar)
Rope Pushdowns 15 x 3 (50kg)

Cable Kick Backs x 4 failure
 
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MoNkeE said:
What're your measurements Kai?
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All relaxed;

Neck - 15.2'
Left bicep - 15''
Right bicep - 15.2
Waist -25.6'
Hips - 27.9'
Chest - 41'
Quad Left - 23.16'
Quad Right 23.21'

Delvis said:
60kg barbell curls? Mirrin
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Yeah, 60kg i do cheat mind there is a bounce there and bending of the back. I have found cheating with bi's is acceptable when going heavier the 15 and 25 set reps are a lot more controlled.
 
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MoNkeE said:
Kai, can you measure arms flexed? Wanna compare, but measuring arms "relaxed" is so open to interpretation it's pointless :p
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Can do, is that after a workout or just general flexed?

I would say, add an inch for flex, but will find out!
 
**Update**

So last week, I did something I have not done in over 2 years. I took a holiday away from the gym, a whole week where I did nothing. Previously, I would find a hotel with a gym to keep routine.

I also introduced a massive cheat meal, a 5 course taster menu in a restaurant; this was the first cheat since New Year’s Day. The huge insulin spike really shock up a few things and this week I have come in leaner.

So now on to some good news; I will be working with a new ‘sponsor’ – Skinny Chimp a partner of PPS. Skinny Chimp will be attending Bodypower 2013 and I have been asked to attend as a model for the stand.

Skinny Chimp

It looks like BP2013 is going to be one busy weekend for me, the competition, shoots and now working on the stand. Anyway now you know where I’ll be so come say Hi, and get some free samples off me.

I’m really excited about this opportunity, purely because last year I was walking around the stands thinking; wow what it must be like to represent a sponsor, models who you aspire to look like etc.
 
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Expensive, i will admit but the quality is really good! i just need a chest to fill it now as the cut is very very low.

Also while an expensive purchase these vests are selling out every week both in the UK & US people are going mad for them including celebrities.
 
Thanks guys,

anyway back on topic one of my compeitors has posted a picture. I will give it to him, he has done fantastic as before Christmas he REALLY let himself go! BIG TIME.

734116_466871210044986_1271386152_n.jpg


Jan 3rd 2013 = 108kg

March 16th 2013 = 97kg

Although he has 30kg on me, i reckon i can take him ;)
 
LiE said:
So to enter this you basically have to be a skinny guy with abs and strong anabolic down lighting? :p

Kai is obviously the exception.
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You will be suprised ;) some of the guys are in good shape i can not underestimate them as they are all sponsored so they will all turn up in top notch condition.

They are all strong lads, last leg session i went up to Birmingham for a training session with a few of them. Left me for dead - 500 kg x10 leg press :eek:

This brings me on to tonights training session.

Giant SETS (not a fan, as the heavy set needs to be reduced in weight due to fact its a massive super-set) I will be doing giant sets for the next 4 weeks. :(

Squat x 6 (around 100kg - heavy) straight into
Squat x 15 (around 70kg - medium ) straight into
Squat x 25 (40kg- light)

x3

Front Squat x 6 (around 80kg - heavy) straight into
Front Squat x 15 (around 40kg - medium ) straight into
Front Squat x 25 (20kg- light)

x 3

Lying Leg Curls x 6 (around 80kg - heavy) straight into
Lying Leg Curls x 15 (around 40kg - medium ) straight into
Lying Leg Curls x 25 (20kg- light)

x2

50m Lunges (60kg olympic bar) x 2

=collapse
 
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Ok, things are just getting better and better - only issue is my i dont think my current shape is to THAT standard yet.

I have approximately 6 weeks before the biggest shoot of my LIFE. (2 weeks before the expo) i personally dont think ill be ready and dont like the idea of water loading, carb depletion twice in such a short space of time.

I am going to be shooting with Simon Howard, with out question the best UK Fitness photographer in the UK. He works with the likes of Rob Richies, PhD, Ulra Fit etc

www.snhfoto.co.uk

I have a 4 hour shoot in the middle of no where on a farm with 3 guys and 2 girls, sounds kinky! the other 3 guys are the boys from the 100 day plan, so should be interesting...
 
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mrthingyx said:
Great work - liking the body dysmorphia. :D

You'll be fine, particularly given how the last lot turned out and the 'doctoring' that was performed. ;)
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This guy is renowned for natural looking imaging no doctoring going on, plan is to be shredded to the bone :)

we have a makeup artist there for the day, why i will never know!


Anyway with this in mind and 6 weeks away, my calories have just been dropped (600g weekly total) :( i am currently sitting at 66.3kg ill need to be 64-65kg. Time for cardio :(
 
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