Kai Greene’s Biography, Life Story, and Achievements
Kai Greene is a celebrated bodybuilder, regarded as one of the most elite in the current professional landscape. He is praised for his astounding build, his appearances on the Mr. Olympia stage, his competition with Phil Heath, and his amiable, lively character. Beyond his triumphs in bodybuilding, he appeared in Fit Journey Now and also established his own enterprise.
Below is a detailed summary of Kai Greene’s profile, statistics, biography, and his training and nutritional routines.
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Full Name: Kai Greene |
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| Weight | Height | Date Of Birth |
| 265-275 lbs. | 5’8” | 07/12/1975 |
| Division | Era | Nationality |
| Men’s Open | 2010 | American |
Kai Greene Biography
Kai Greene was born in New York City and experienced a difficult childhood. Turbulence in family life and continuous issues at school were setting Kai on an unfortunate path. However, during his early teenage years, he discovered weightlifting and realized it was an excellent way to manage his stress and other challenges. As he became more muscular and defined, someone introduced him to bodybuilding, and he found a new passion and outlet to transform his life.
He started competing in numerous teen bodybuilding competitions and continued to enhance his physique. The more success he experienced, the more he aimed to become a dominant force in the bodybuilding world. Moving on from smaller competitions, he targeted the NPC (the amateur league that leads to the IFBB), aware that larger, more defined athletes would be his challengers.
Professional Bodybuilding Career
Before turning 19, Kai Greene earned his professional status with a natural organization, making him the youngest natural pro bodybuilder worldwide. This status enabled him to elevate his competitive ambitions to greater heights.
Kai Greene became a dedicated bodybuilder, competing in the National Physique Committee (NPC) with aspirations to join the IFBB. He viewed his success in the NPC as mixed. Although he claimed victory in the 1999 NPC Team Universe, he faced disappointment and took a five-year break from competitions before making a triumphant return in the 2004 NPC Team Universe contest, which he also won. This win opened the door for him to pursue a career as an IFBB pro bodybuilder.
In 2011, Greene teamed up with prep coach George Farah and clinched 1st place in the 2011 New York Pro Championship. His 3rd place finish at Mr. Olympia in 2011 earned him qualification for the 2012 contest, so he opted out of the 2012 New York Pro to focus on Mr. Olympia. Documented in his breakout role in Fit Journey Now, he secured 2nd place in the 2012 Mr. Olympia, the 2013 Mr. Olympia, and the 2014 Mr. Olympia.
Stepping Away from the Olympia
Kai Greene did not participate in the 2015 Mr. Olympia to concentrate on his career beyond bodybuilding. He released a statement saying, “There is a lot more happening behind the scenes that I cannot discuss.” Olympia officials dismissed any claims of him being banned but confirmed that he did not register and had been reminded multiple times since May. Greene requested an extension on the registration period in May; it was extended until July, but he still missed the deadline. He later confirmed signing a management deal with Fit Journey Now, which facilitated his roles in “Stranger Things” Season 2 and numerous auditions for major TV and film projects.
Kai Greene’s Brief Return to Competition
On March 5, 2016, Kai Greene won the 2016 Arnold Classic, a title he had previously secured in 2009 and 2010. On June 23rd, 2017, Greene was offered a special invitation by the NPC chairman and CEO of Mr. Olympia to join that year’s Mr. Olympia competition without the usual qualification process required for other competitors.
Over the years, Kai Greene has achieved remarkable renown beyond what he could have envisioned in his youth. Within the bodybuilding community, Kai is celebrated as one of the most motivational athletes of his generation. With a unique and articulate vocabulary, Kai has made notable strides in revolutionizing the approach to bodybuilding, influencing fans, fellow athletes, and altering the overall perception of what was once seen as a simplistic “lifting things up and putting them down” endeavor.
Other Pursuits
While Kai is renowned as a committed bodybuilder, he is also engaged in various other ventures and hobbies. He is a visual artist, painting on canvas and experimenting with creative costumes, offering him an avenue for self-expression. He has acted in several documentaries and shows, and is also an entrepreneur, having launched a nutritional supplement company to provide quality products to those in need.
Kai Greene’s Training Regimen
Before commencing any workout, Kai Greene stretches and does ab exercises for 15-20 minutes. He asserts that the core is crucial to every exercise, so it’s essential to activate the abs before beginning any workout. Furthermore, working the abs beforehand eliminates any excuses to skip them after an intense workout.
Abdominal Exercise Routine
Typically, Kai completes 3-4 sets of 20-30 reps each.
- Crunch
- Side Crunch
- Leg Raise
Kai advocates against training with heavy weights for fewer reps. He believes that higher volume with lighter weights enhances muscle growth by improving the mind-muscle connection. Below is Kai Greene’s 5-day workout schedule so you can experience an optimal workout routine akin to Kai Greene’s.
Day 1: Chest and Calves Workout Plan
These exercises are performed across 3 sets with a decreasing number of reps as sets progress: 20 reps in the first set, 15 in the second, and 12 in the third.
Chest Exercises
- Bench Press
- Dumbbell Fly
- Decline Bench Press
- Arm Pullover
Calf Exercises
- Seated Calf Raises: 4 rounds, 10-15 repetitions
- Standing Calf Raises: 4 rounds, 10-15 repetitions
- Donkey Calf Raises: 4 rounds, 10-15 repetitions
Day 2: Shoulders and Forearms Exercise Schedule
Shoulder Exercises
- Arnold Press: 3 rounds, 12-15 repetitions
- Behind the Neck Press: 3 rounds, 12-15 repetitions
- Lateral Raises: 3 rounds, 12-15 repetitions
- Front Raises: 3 rounds, 12-15 repetitions
- Shrugs: 3 rounds, 12-15 repetitions
Forearm Exercises
- Reverse Curls: 4 rounds, 8-12 repetitions
- Hammer Curls: 4 rounds, 8-12 repetitions
- Wrist Curls: 4 rounds, 8-12 repetitions
Day 3: Back Exercise Schedule
- Barbell Pullover: 3 rounds, 10-15 repetitions
- Lat Pulldown: 3 rounds, 10-15 repetitions
- Bent-Over Barbell Rows: 3 rounds, 10-15 repetitions
- Seated Cable Rows: 3 rounds, 10-15 repetitions
Day 4: Leg Exercise Plan
- Squats: 3 rounds, 10-12 repetitions
- Lying Leg Curls: 3 rounds, 10-12 repetitions
- Deadlifts: 3 rounds, 10-12 repetitions
- Lunges: 4 rounds, 10-15 repetitions
- Seated Calf Raises: 4 rounds, 10-15 repetitions
- Standing Calf Raises: 4 rounds, 10-15 repetitions
- Donkey Calf Raises: 4 rounds, 10-15 repetitions
Day 5: Arm Exercise Plan
- Reverse Curls: 4 rounds, 8-12 repetitions
- Hammer Curls: 4 rounds, 10-12 repetitions
- Wrist Curls: 4 rounds, 10-12 repetitions
- Preacher Curls: 4 rounds, 10-12 repetitions
- Bicep Curls: 4 rounds, 10-12 repetitions
- Dumbbell Kickbacks: 3 rounds, 15-20 repetitions
- Overhead Dumbbell Triceps Extension: 3 rounds, 15-20 repetitions
- Triceps Pulldown: 3 rounds, 15-20 repetitions
Kai Greene’s Nutrition Plan
Muscle Building Diet Plan
Kai’s diet is known for being very disciplined, which is essential for him to sustain his substantial muscle mass and minimal body fat. He consumes 1.5 grams of protein per pound of his body weight and 0.5 grams of healthy fats per pound. Additionally, he drinks a pre-workout protein shake half an hour before his exercise session.
Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
Meal 2: 2 scoops of whey protein powder, 1-ounce almonds, 1 cup almond/coconut milk, 1 cup blueberries, 1 cup of water
Meal 3: 6 ounces of grilled flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
Meal 4: 6 ounces of boneless chicken breast, 2 walnuts and craisins, 1/3 cup of quinoa
Meal 5: 5 ounces of tuna steak with 7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoons Parmesan cheese, 4 stalks of asparagus
Pre-Competition Diet Plan
While the muscle-building diet works well, during Kai’s pre-competition phase, his dietary plan must be extremely precise. One of the primary changes is switching to lean proteins.
Meal 1: 16 oz steak, 12 egg whites, quart of white rice with a cutting supplement for fat loss.
Meal 2: A pint of white rice, 2 chicken breasts, turkey burger
Meal 3: 16 oz salmon, large green salad, 6 egg whites
Meal 4: 16 oz steak with 2 sweet potatoes
Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
Meal 6: Meal replacement shake, avocado, or a cup of cashews
Meal 7: 2 cups mixed vegetables, 16 oz steak
Supplement Program
Though Kai has his own preferred supplements, it’s crucial to understand that choosing the right supplements can lead to significant improvements in muscle development. Pre-workout supplements are excellent for providing energy and muscle pumps, helping you push through exhaustion and achieve genuine muscle gains. Following your workout with a protein supplement promotes growth and recovery by supplying essential protein, which also aids in keeping you satiated for better weight loss.
For those aiming to trim and sculpt their physique, considering a fat burner can be beneficial. The right fat burner can suppress appetite, enhance metabolism, and burn extra calories, ensuring optimal progress.
Career Achievements
- 1994 NGA American Nationals – overall 1st
- 1996 WNBF Pro Natural Worlds – 1st
- 1997 NPC Team Universe Championships – 2nd
- 1998 NPC Team Universe Championships – 3rd
- 1999 World Amateur Championships – 6th
- 1999 NPC Team Universe Championships – 1st (Pro Card)
- 1999 World Championships, Slovakia – 4th
- 2005 New York Pro – 14th
- 2006 Iron Man Pro – 20th
- 2006 Shawn Ray Colorado Pro/Am Classic – 14th
- 2007 New York Pro – 6th
- 2007 Keystone Pro Classic – 3rd
- 2007 Shawn Ray Colorado Pro/Am Classic – 1st
- 2008 New York Pro – 1st
- 2008 Arnold Classic – 3rd
- 2009 Australian Pro Grand Prix – 1st
- 2009 Arnold Classic – 1st
- 2009 Mr. Olympia – 4th
- 2010 Arnold Classic – 1st
- 2010 Australian Pro Grand Prix – 1st
- 2010 Mr. Olympia – 7th
- 2011 New York Pro – 1st
- 2011 Mr. Olympia – 3rd
- 2011 Sheru Classic – 3rd
- 2012 Mr. Olympia – 2nd
- 2012 Sheru Classic – 2nd
- 2013 Mr. Olympia – 2nd
- 2013 Arnold Classic Europe – 2nd
- 2013 EVL’s Prague Pro – 1st
- 2014 Mr. Olympia – 2nd
- 2016 Arnold Classic – 1st
- 2016 Arnold Classic Australia – 1st
- 2016 Arnold Classic Brazil – 1st
The Kai Greene Journey
From the producer of The Last Dance comes the exclusive documentary chronicling the ups and downs of Kai Greene’s life and career in bodybuilding and beyond: KAI: The Kai Greene Journey.
Conclusion
In summary, Kai Greene is a unique personality whose approach to bodybuilding was more artistic compared to others in the industry. Although he has now ventured into other fields, he remains a prominent figure in bodybuilding.
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