Keenan.KPcomposition

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Helping men lose BODY FAT & build MUSCLE🔥
Sponsored athlete for: insightsupps code: KPC
Join the team? 🔗 👇🏾

29/10/2026

Client spotlight 🔦 William John Scott

end of his cut ➡️ 8 weeks into his gaining phase.

He’s spent a lot of that time working away, adapting to wherever his company sends him.

Different surroundings bring different decisions around food, training and routine. Waiting for everything to line up perfectly isn’t much of a strategy 😅

We’ve adapted his plan around what he has available, with support from the KPcomposition toolkit.

Our own set of client systems, built to take some of the guesswork out of those day-to-day decisions and make following the plan easier when circumstances change.

Will still has to put the work in, and he definitely has!
The systems help him keep doing it.

Eight weeks in. Plenty more to build 👊

Message “TOOLKIT” to find out how it fits into our coaching.
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💊 STAKD SUPPS CO. - KP10
🩸 The blood clinic UK - KPC10

28/10/2026

It’s easy to overthink your supplements and overlook what’s actually on your plate.

“What whey flavour am I getting?”
“Do I need another fat burner?”
“Do I need this supplement that says it’ll make my eyesight 1% better?”

But is your diet covering the basics?

Calories and protein matter. So do vitamins, minerals and fibre. Hitting your macros doesn’t automatically mean you’ve covered everything else.

Supplements have a place. The key is knowing why you’re taking them.

Start with a varied diet. Identify genuine gaps. Then choose supplements with a purpose, whether that’s a nutritional need, convenience or an evidence-based performance goal.

Buying more doesn’t automatically mean you’re looking after yourself better.

And if you’re assisted, a “health stack” doesn’t replace honest conversations with a healthcare professional, appropriate bloodwork or blood-pressure monitoring. No supplement makes PED use safe.

This is SOME of our latest order from STAKD SUPPS CO. , and we’re grateful for their support🫶🏾
Your own choices should reflect your diet, needs and goals.

Food first. Fill the gaps. Supplement with a purpose.

Before adding something to your basket, ask: what am I actually buying this for?
_________________
Want to work with us?
Click the link In our bio and we’ll be in touch 🫱🏾‍🫲🏼

💊 STAKD SUPPS CO. - KP10 / PM10
🩸 The blood clinic UK - KPC10

25/10/2026

Bloating, reflux, constipation or urgent bowel movements can make a nutrition plan difficult to follow.

That’s why we monitor digestion alongside training, nutrition and recovery, whether the goal is fat loss, building muscle or stepping on stage.

A daily bowel movement doesn’t tell us everything. How comfortable you feel after food, stool consistency, straining, urgency and changes from your normal all matter.

Some gas and fullness after eating can be normal. Symptoms that keep returning, cause pain or disrupt your day deserve attention.

The useful bit is being specific. What happens? When? How often? Has anything changed?

That helps us review things like meal size, fibre, fluids and routine, and recognise when you need support from your GP or a registered dietitian.

We’ve broken down the basics so you know what to look out for and what’s worth addressing.

Save this for your next check-in. And if you’re writing “digestion fine” while spending half your day uncomfortable, tell us ℹ️
__________________
Want to work with us?
Click the link in our bio’s and we’ll be in touch 🫱🏾‍🫲🏼

💊 STAKD SUPPS CO. - KP10 / PM10
🩸 The blood clinic UK - KPC10

24/10/2026

Just under a year between these, with Mark now at the peak of his bulk 👊🏻

We’ve dieted down, then pushed back up, adding size and building a very different physique along the way.

We’ve also been working alongside Jordan Greenow on the trap / shoulder imbalance Mark’s had for years.
The improvement there has been massive, so credit where it’s due, could not recommend him enough 🫱🏾‍🫲🏼

Each phase had a purpose.
The diet gave us a starting point to build from, then the gaining phase needed patience, structure and enough time for the work to show.

You can’t keep cutting every time you feel a bit softer and expect to build a completely different physique.

Really pleased with what we’ve achieved here.
Plenty of work behind these photos 👏🏻

The work continues 📈
________________
Want to work with me?
Click the link in my bio and I’ll be in contact 🔗

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

23/10/2026

“Men and women can be coached the same.”

The fundamentals overlap.
That doesn’t make the physiology interchangeable.

Menstrual health, contraception and different life stages can all change the context behind a check-in. If you’re only looking at weight, photos and macros, you could be missing information that matters.

The scales are up? That isn’t automatically fat gain.

Training feels harder? Ask why before questioning effort.

Her period disappears? That needs investigating, even if the check-in photos look sharper.

These things should influence your thinking before you start cutting food or adding cardio.

Equally, understanding female physiology doesn’t mean blaming everything on hormones or giving every woman the same training calendar based on her cycle.

Track HER symptoms, recovery and performance. Look for patterns. Use that information to make informed decisions.

Male or female, a coach needs the knowledge to back up their confidence and recognise when medical input is needed.

If your “female-specific approach” begins and ends with fewer calories and another glute day, there’s studying to do 🤓
_________________
Want to work with us?
Click the link in our bio’s 🔗

💊 STAKD SUPPS CO. - KP10 / PM10
🩸 The blood clinic UK - KPC10

22/10/2026

“Men and women can be coached the same.”

The fundamentals overlap. That doesn’t make the physiology interchangeable 🤷🏾‍♂️

Menstrual health, contraception and different life stages can all change the context behind a check-in. If you’re only looking at weight, photos and macros, you could be missing information that matters.

The scales are up? That isn’t automatically fat gain.

Training feels harder? Ask why before questioning effort.

Her period disappears? That needs investigating, even if the check-in photos look sharper.

These things should influence your thinking before you start cutting food or adding cardio.

Equally, understanding female physiology doesn’t mean blaming everything on hormones or giving every woman the same training calendar based on her cycle.

Track HER symptoms, recovery and performance. Look for patterns. Use that information to make informed decisions.

Male or female, a coach needs the knowledge to back up their confidence and recognise when medical input is needed.

If your “female-specific approach” begins and ends with fewer calories and another glute day, there’s studying to do 🤓
_____________
Want to work with us?
Click the link in our bio’s 🔗

💊 STAKD SUPPS CO. - KP10 / PM10
🩸 The blood clinic UK - KPC10

22/10/2026

Leg day boxed off 👊

Lower body development is a big priority for both of us this phase. More glute and hamstring focus for Paige, while I could do with more of pretty much everything 😂

We’ve structured the sessions so we can train together, with slightly different set ups and volume to suit what we each need to bring up.

From there, it’s about keeping ex*****on consistent, logging the work and giving ourselves something to improve on next time. Another rep or more weight means a lot more when you haven’t shortened the movement to get it.

Plenty of work ahead, but we’re enjoying getting stuck into our own training again.

Swipe through for the session ➡️
_____________
Want to work with us?
Click the link in our bio’s & well be in contact 🔗

💊 STAKD SUPPS CO. - KP10 / PM10
🩸 The blood clinic UK - KPC10

22/10/2026

“I’d love to compete… but where do I even start?” 🤔

If stepping on stage has been on your mind, I’ve put something together for you.

A FREE guide to help you work out what needs to happen before your first show.

From assessing your physique and choosing a division to planning your timeline, learning to pose and knowing what to expect afterwards. There’s a readiness checklist to work through too.

You might be ready to plan your first prep. You might need more time building or getting your routine sorted first.

Either way, you’ll have a clearer idea of what to focus on next.

DM me STAGE and I’ll send you a free copy. 👊

21/10/2026

“I’m in a calorie deficit but I’m not losing weight.”

Across the whole week, or just until Friday night? 👀

You can tick every box Monday to Friday, then wipe out that deficit over the weekend without realising.

Let’s put some numbers to it 👇🏻

1,700 calories × 5 days = 8,500.
4,500 calories × 2 days = 9,000.

Weekly total: 17,500 calories.
Daily average: 2,500.

If your maintenance is 2,300, you’ve finished the week 1,400 calories ABOVE it.

Five days dieting. Two days bulking. Then Monday comes and you’re wondering why nothing’s changing.

And between takeaways, drinks, snacks and meals out, those weekend calories can add up quicker than you think.

You can absolutely enjoy your weekend. But the calories still count, even if you didn’t put them in the app.

If this keeps happening, look at how you’re approaching the week:

- Stop forcing food so low that you reach Saturday ready to eat the kitchen.
- Plan some flexibility into your weekly intake.
- Keep protein and regular meals consistent.
- Track the drinks, snacks and extras honestly.
- Let one meal be one meal. It doesn’t need to become a 48-hour free-for-all.

Being more restrictive every Monday won’t solve a pattern you repeat every weekend.

Build a plan you can actually follow for the full seven days, then judge your progress over time.

Want help putting that structure in place?

DM me or click the link in my bio 🔗

💊 | KP10
🩸 | KPC10

Address

Port Talbot

Website

http://www.keenfitness.co.uk/

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