Keenan.KPcomposition

POST SHOW HUNGER IS A DIFFERENT BEAST.

You can finish a full meal.

Feel physically full.

Then be thinking about food again ten minutes later.

That does not mean you have suddenly lost all discipline.

It means your body is responding to months of dieting, high output and getting leaner than it wants to stay.

• Leptin is lower.
• Ghrelin can rise.
• Hunger gets louder.
• Food focus ramps up.

And those adaptations do not disappear when you wash the tan off.

This is why we take post show recovery seriously.

The goal is not to:

✖ Stay stage lean forever
✖ Keep pushing food lower
✖ Turn the next few weeks into a free for all

The goal is to:

✔ Increase food with intent
✔ Bring unnecessary output down
✔ Keep structure in place
✔ Accept that some body fat regain is part of recovery

A good prep does not finish when you step off stage.

It finishes when your health, performance, hunger and relationship with food are genuinely in a good place again.

If you have competed before, what caught you off guard most post show?
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🩸 The blood clinic UK - KPC10

🥇 UKDFBA Central Junior Classic Champion Cai Angell | Online Transformation Coach

First time on stage.
Youngest athlete in the line-up.
11 quality athletes in the class.
And he walks away with the win 🏆

I could not be prouder of this lad!

We went into this show with no real expectations. With the main show still a few weeks away, the goal was simply to gain some stage experience, see how the physique held up under the lights, take on the judges’ feedback and move forward from there.

To come away with the gold made it a moment we’ll never forget 🫶🏾

A massive thank you to UKDFBA for putting on such an outstanding show. From the facilities provided for the athletes backstage to the thorough judging, everything was spot on and it was a pleasure to attend.

And another huge thank you to my man Mattia|mancuso_visuals for capturing such a special day with some unreal shots🫶🏾

Now it’s back to baseline, being in that final bit of condition, and then we go again 📈🎯
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Want to work with me?

Click the link in my bio or DM me for more info 🫱🏾‍🫲🏼

Lifestyle coaching ✅
Competition prep ✅
Posing coaching ✅
Photo shoot prep ✅
Holiday prep ✅
Weight loss ✅
Muscle building ✅

💊 STAKD SUPPS CO. code: KP10
🩸 The blood clinic UK : KPC10

Quite a lot in one photo really.

Me and Paige both coaching our own athletes, sharing ideas, keeping each other level and doing something we genuinely care about.

One thing I’ve learnt is how much your environment matters.

When the person beside you understands the standards you hold yourself to, supports what you’re building and is willing to work just as hard towards their own goals, it becomes much easier to keep moving forward.

That support isn’t just agreeing with each other or celebrating when things are going well either.

It’s being able to have honest conversations, challenge each other when it’s needed and step in when one of us has more on our plate.

We both have our own athletes, our own goals and bring different things to the table, but we’re still working towards the same bigger picture.

That applies to business, bodybuilding and pretty much anything else.

The right people won’t do the work for you, but they’ll make settling for less a lot harder.

Very grateful that I get to build all of this alongside my woman Paige Martin ❤️

3 days out from show #1 for Cai Angell | Online Transformation Coach 🕺

Very happy with the look we’re bringing this weekend 🎯

With the main target still further down the line, and this being Cai’s first time stepping on stage, we’re heading into this one without putting any unnecessary pressure on it.

It’s a chance to get his first show under his belt, enjoy the experience and see where the look places before we continue pushing towards the main event 🤝🏾

Roll on the weekend 🔥
___________________
Want to work with me?

Click the link in my bio or DM me for more info 🫱🏾‍🫲🏼

Lifestyle coaching ✅
Competition prep ✅
Posing coaching ✅
Photo shoot prep ✅
Holiday prep ✅
Weight loss ✅
Muscle building ✅

💊 STAKD SUPPS CO. code: KP10
🩸 The blood clinic UK : KPC10

Show day 1: PCA Welsh Championships 🎯

A very successful start to the season, with LILY SMITH and Alex Hine both taking second in their respective classes, Junior Bikini and Fit Model 🥈🏆

This was also Paige Martin first time as a prep coach, and I couldn’t be prouder of how she handled it. From the full prep to managing everything on show day, she absolutely smashed it and looked like she’d done it plenty of times before.

Days like this make me even more grateful for the circle we have around us.

A massive thank you to Jakub for coming along as our photographer. His first time photographing a bodybuilding show and still fairly new to photography in general, but you genuinely wouldn’t have known it 📸

It was also class catching up with other coaches and seeing so many athletes getting up there and being rewarded for the work they’ve put in.

And of course, we had to have a little look over cai before heading into peak week the next day, safe to say were in a good spot 🎯 (scroll to the end to peek the physique)

Now we turn our attention to this weekend, where my athlete Cai Angell | Online Transformation Coach steps onstage alongside his partner LILY SMITH for the next one 🎯

I love bodybuilding🫶🏾

Keeping my own training moving while managing multiple clients into shows isn’t easy.

Most of the time, it isn’t perfect either.

Sessions have to move, my normal routine goes out the window and I have to adapt around what needs my attention that day.

But I love both sides of what I do. I love coaching and I love bodybuilding, so the answer isn’t sacrificing one for the other. It’s learning how to adapt and keep progressing without neglecting the other important parts of life.

For the last few months, I was in a bit of limbo. I wasn’t actively pushing up, but I wasn’t in a full-blown dieting phase either. I was maintaining, slowly pulling bodyweight down and waiting until I was in a position where growing made sense again.

Now we’re pushing up 📈

As someone who needs to feel like I’m progressing, it was the right move, even with life being busier than usual.

Show season means adapting to a completely different routine, not waiting for everything to calm down before giving my own goals some attention.

I have to keep my own cup full if I’m going to keep giving my best to everyone else.

Right now, training is flying, I actually quite like how I’m looking, my clients are killing it and I get to watch Paige Martin take her girls into their first-ever show (which will also be her first show as a coach) 🫶🏾

I feel genuinely blessed to be in this position.

Life is good.

Happy, but not complacent.

Always keeping it moving 📈
_________________
💊 STAKD SUPPS CO.
🩸 The blood clinic UK

The feedback, not the scale 🎯

This is a perfect example of why prep decisions can’t be made from bodyweight alone.

Cai’s weight was still moving, but his biofeedback and physique were telling us something different. Detail was starting to blur, fatigue was building and it was clear we needed to pull back rather than just keep pushing harder.

So we did exactly that.

We trialled 3 consecutive high days, increasing the load each time based on how he responded:

Day 1: +221.8g carbs
Day 2: +328.8g carbs
Day 3: +375.1g carbs + 77.3g fat

Each morning we assessed the response. He’d fill up, look considerably better, but bodyweight kept returning back towards baseline. By the third day we pushed food higher again with the aim of getting that glycogen and bodyweight to actually “stick”.

At the same time, cardio came completely out, yohimbine was pulled and we focused on just 4k fasted steps in the morning.

The result?

Fatigue came down.
Cai started feeling considerably better.
His physique sharpened back up.
And bodyweight continued moving in the direction we wanted.

The first slide really sums it up:
77.9kg in both photos, but a noticeably different look.

Sometimes getting someone leaner isn’t about adding more cardio, cutting more food and forcing more output.

Sometimes the smartest move is actually asking them to do less and recover more.

That’s where looking beyond the spreadsheet and actually coaching the person in front of you matters.

The scale gives you data. The athlete gives you context. 🎯
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ℹ️ Coaching enquiries - DM me or click the link in my bio 🔗
💊 STAKD SUPPS CO. - KP10
🩸 The blood clinic UK - KPC10

Client spotlight William John Scott 🔦

Will came to me initially wanting to get into the best shape possible… which then quickly turned into holiday prep ☀️🤣

From start to finish, Will hasn’t missed a beat. There were times where work meant he was being sent away last minute, but because of the communication we’ve built and the education around nutrition, adapting to those situations was pretty much a breeze.

No stressing, no throwing the plan out the window, just making the right adjustments and continuing to move towards the goal.

We finished the diet with Will looking and feeling the best he ever has, while still being able to go away, enjoy his holiday and do it all with confidence 🫱🏾‍🫲🏼

Fast forward to now and he’s back from holiday with minimal weight gain and pretty much the same condition he left in.

That puts us in a great position to start pushing food up, growing and seeing what we can build 📈

Excited for this next chapter 🎯
____________________
Want to work with me?

Click the link in my bio or DM me for more info 🫱🏾‍🫲🏼

Lifestyle coaching ✅
Competition prep ✅
Posing coaching ✅
Photo shoot prep ✅
Holiday prep ✅
Weight loss ✅
Muscle building ✅

💊 STAKD SUPPS CO. code: KP10
🩸 The blood clinic UK : KPC10