A true legend, Kai Greene has been a staple on the bodybuilding scene for years, winning multiple titles and never slowing down. Kai Greene’s photos prove that he has a love for bodybuilding, the arts, and fashion. You gotta love this guy. He is without a doubt the biggest personality the sport has to offer.
Kai Green Bodybuilder Motivation Quotes
“I am the only thing holding me back. Only I can stop me. Only I can
overcome me. Prove it, push it, I’m worth every freakin rep that
“I am a believer, I am believer that we shape and create the life that we choose, and I believe that the tool that we have to do that, is our mind.”
“I love bodybuilding and this is what I’ve wanted to do my entire life! Just standing on that stage holding that Sandow statue in my hands after winning the Olympia is what I’m living every day for!”
“If we don’t know what stress is then we won’t know what feels good….Man …When this is over with do you know how good cake is going to taste to me? It tastes that much better because I’ve deprived myself of it for so long! It’s like….I feel for food more than i could crave a women..And that’s the truth! The thought of peanut butter and jelly sandwiches just takes me over the HIIIIIILL! I can do another hour of cardio thinking in a couple of weeks I’m going to tear the hell out of some cake! I’m going to walk into a local bodega in New York City and I’m not going to care about the calorie count, I’m not going to care about how many grams of carbs are in it,how much fat,how much sugar. I’m just going to pick it up and eat the shit and feel good about it!!!”
“It is important to remember that you are not alone unless you choose to be. Should your self block out the sunlight, remember it’s not too late to start to create a new and better situation. You can decide to love again. You can be loved again. There are still beautiful things yet to do with your life. Within you there is still a beautiful song to share.”
“Every word has a thought, that is tied to it. I think thinking is an action, its not just something that is separate from the body. Those champions that you celebrate are people that are visionaries, they are people that have the idea and they apply the effort and thought, and they follow through. As a result, this is their accomplishment, their accomplishment is a product of those thoughts. Champions are an example of what happens when you decide to leave the plane of average thinking, where you dare to dream and you dare to go after that dream, and you make these thoughts and ideas become more than something than just a dream. They actually become a vision.”
“If you think the pain of making a necessary change is too much for you to endure, wait until you one day experience the pain of having not changed, and when there’s not enough time in your life left to take back control of where you are, how you are and what you are.”
“I was a little boy doing push-ups in an institutional facility by myself and, occasionally, some of the counselors or staff would come in and bring bodybuilding magazines to me. Couldn’t read, didn’t understand the reason for it, but I was inspired to think about things that could be by the photos in the magazine. As a result of that, I wanted to read.”
“So take a long hard look in the mirror and ask yourself this – How bad do you want it. Clock is ticking, lets see what you got.“
Kai Greene Bodybuilding Schedule and Diet Pro-Tips
The Arnold Classic Champ starts each day with 30 minutes to an hour of cardio on an empty stomach to keep his metabolism active and to increase capillary density in the muscles to allow for greater anabolic growth. The only exception is leg day where Kai skips the cardio to conserve energy for his leg muscles. If he is preparing for a competition Kai will go up to an hour of cardio per day to help lose extra fat. Kai often does cardio, then takes a nap and does his heavy lifting afterwards, and finally allows for complete recovery for each muscle by getting plenty of rest.
Kai Greene’s bodybuilder diet initially consisted of large amounts of egg whites and chicken and his favorite of all steak, sometimes up to 8 lbs a day! This started to upset his stomach tho and he had to cut back on the red meat. Kai claims his biggest gains were during the steak eating days and he was bummed out to have to cut back until he discovered Carnivor , a beef protein isolate supplement, which he now takes regularly.
Along with copious amounts of protein in every meal Kai also ads a few sweet potatoes. He has also stated his favorite carb packing breakfast is oatmeal with raisins. Oatmeal had been a bodybuilder’s favorite for decades as it provides many nutrients and fiber and whole grain goodness that the heart loves.
While prepping for Mr. Olympia he was eating 500-600 grams of carbs and 500-700 grams of protein daily. He’d start with egg whites and meat with carbs in the morning, followed by his first Carnivor shake two hours later. Kai usually drinks 3 Carnivor shakes a day including one at night before bed with his oatmeal because he claims it helps him sleep better.
Traveling Can be a Nuisance but Kai Works it Out
When he is not traveling Kai does this workout. He has stated that since he travels often, if he is in an unfamiliar gym with not much down time in his schedule he will just do a high intensity full body workout. This means about 3-4 sets for each muscle group. The life of a pro is very busy but their dedication shows in the arena. You too can tailor your workouts to your own schedule. There is no right or wrong way to workout as long as you have a well rounded routine and continuously increase weight, eat right, and get plenty of rest in between. If you are sore from a workout that is great. Soreness is a sign that you pushed yourself hard. If you are not sore the day after a workout then you did not push yourself hard enough to gain big.
The most important thing to remember is if you are very sore take the day off. This is your body telling you that it needs rest to repair the rips and shreds in the muscle tissue. Once the muscle is repaired it is stronger. There is no other way to put it. Rest is crucial! Don’t think you are a tough guy who can take the pain. This will not benefit you at all and will just risk injury which can take you out of the game indefinitely causing you to lose all of our hard earned effort.
Kai Greene Guest Posing at 2012 IFBB Europa Battle of Champions
Kai Greene Chest Workout
Bench Press: 3 sets 15-20 reps each.
Dumbbell Fly: 3 sets 15-20 reps each.
Declined bench Press: 3 sets 15-20 reps each.
Kai Greene Arms workout
Reverse Curls (Standing) : 4 sets of 10-12 reps each.
Hammer Curls: 4 sets 8-12 reps each.
Wrist curls: 4 sets 10-12 reps each.
Preacher Curls: 4 sets of 10-12 reps each.
Biceps curls: 4 sets 8-10 reps each.
Dumbbell Kickback: 3 sets of 15-20 reps each.
Overhead Dumbbell Triceps extension: 3 sets of 15-20 reps each.
Triceps Pulldown: 3 sets of 15-20 reps each.
Squats: 3 sets 10-12 reps each.
Lunges: 4 sets of 10-12 reps each.
Laying Leg Curls: 3 sets 10-12 reps each.
Deadlift: 3 sets 10-12 reps each.
Seated Calf Raise: 4 sets of 10-15 reps each.
Standing Calf Raise: 4 sets of 10-15 reps each.
Donkey Calf Raise: 4 sets of 10-15 reps each.
Kai Greene Back Workout
Barbell Pullover: 3 sets of 10-15 reps each.
Lats pulldown: 3 sets of 10-15 reps each.
Bent Over Barbell Rows: 3 sets of 10-15 reps each.
Seated Cable rows: 3 sets of 10-15 reps each.
Kai Greene Shoulders workout
Arnold Press: 3 sets 10-12 reps each.
Military Press: 3 sets 10-12 reps each.
Lateral Raise: 3 sets 10-12 reps each.
Front Raise: 3 sets 10-12 reps each.
Shrugs : 3 sets 10-12 reps each.