Keenan.KPcomposition

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 📈
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💊 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 🎯
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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

Fresh or frozen? 🫐🍓

We’ve been conditioned to think that fresh fruit = healthier fruit.

But it’s not quite that simple.

Frozen fruit can actually retain more of certain nutrients than fresh fruit that’s been sitting around for days.

Why?

Once fruit is picked, it can start losing some vitamins while being transported, sitting on shelves and then sitting in your fridge.

Frozen fruit is generally picked when ripe and frozen relatively quickly, helping preserve a lot of its nutritional value.

That doesn’t mean frozen is better than fresh, both are excellent choices.

And frozen fruit can be a lifesaver when you’re trying to stay consistent with your nutrition:

✅ Easy to keep in the freezer
✅ Doesn’t go off nearly as quickly
✅ Convenient for smoothies, yoghurt & oats
✅ Often cheaper when fruit is out of season
✅ Still packed with fibre, vitamins, minerals & antioxidants

So if you’ve been avoiding frozen fruit because you think it’s somehow inferior…

You really don’t need to.

Buy fresh when you fancy it. Buy frozen when it’s more convenient.

Just eat the bloody fruit. 😂

Nutrition doesn’t need to be complicated, the best option is often the one that makes consistency easiest.
_______________
Want to work with us?

Click the link in our bio’s or DM us for more info 🫱🏾‍🫲🏼

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

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

Some clips from yesterdays push session with my love Paige Martin and it was a pearler 😮‍💨

Me and Paige used to train together a lot when we first met, so having this back in at the moment is something I’m loving, not only is it a couple of hours out of the day that we can spend time together without our heads being stuck in a screen 🤓 but it’s added another level of enjoyment to my sessions ❤️

Plenty more of these to come, and a new set of mics so you can hear us chat s**t as we train (we’re brining the YouTube back gang 📺)

Stay tuned 🤘🏾
_______________
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 ✅

🎉 IT’S MY BIRTHDAY… SO YOU GET THE PRESENT🎉

To celebrate my birthday, I’m running a limited-time discount on all coaching packages from today until Monday 10th August.

If you’ve been saying…
➡️ “I’ll start next month.”
➡️ “I’m waiting for the right time.”
➡️ “I’ll message him soon.”

…this is your sign.

Whether your goal is:
💪 Build muscle
📉 Lose body fat
🏖️ Get holiday ready
📸 Prepare for a photoshoot
🏆 Step on stage
📈 Or simply become the best version of yourself…

I’ve got you covered.

My coaching isn’t just a training plan and a few macros. You’ll get:
✅ Personalised training programme
✅ Nutrition tailored to your goal
✅ Weekly check-ins & adjustments
✅ Full accountability
✅ Daily support whenever you need it
✅ Everything you need to guarantee progress

⏰ This birthday offer disappears at midnight on Monday 10th August. Once it’s gone, it’s gone.

Drop me a “BIRTHDAY” in my DMs or hit the link in my bio and let’s get you started. 👊🎂

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

Client spotlight 🔦 6 weeks out for the gaffer Chris Fawcus and we’re flying 🚀

Chris is yet another example of the standard I hold my team to.

From day one he told me “whatever you need me to do, no discussions, it gets done”

And he was not joking 🤣
He’s not only done everything I’ve asked of him, he’s leaned into the discomfort and allowed himself to genuinely enjoy the process🫱🏾‍🫲🏼

There has still been weekends away with the kids, friends over for gatherings etc etc, life has not been put on hold because he’s in prep, he’s adapted the prep to his life.

Setting not only a great example of discipline, hard work and determination to himself, but also his family💯

Extremely proud of the work he’s put in, both with his prep & posing, not long before we land the plane ✈️
__________________
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