Diet Plan

Kai Spencer Workout Routine, Diet Plan, Exercise, Body Measurements

Kai Spencer
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Who is Kai Spencer?

Kai Spencer is an American bodybuilder who competes in the IFBB Men’s Physique class. He initially began working out in the gym because he wasn’t happy with the way he looked.

“Growing up I’ve always had issues with my weight and often got teased in school.”– Kai Spencer

Short Career of Kai Spencer

Kai Spencer entered the gym in the hopes that he might improve his physique through strength training and healthy eating, which would eventually make the individuals who taunted him stop.

After many ups and downs over several years of commitment, Kai developed a stunning physique. However, as a result of this transforming process, his motivation for training moved beyond a simple desire to impress his classmates to the point where bodybuilding became his way of life.

Kai eventually turned to competitive bodybuilding, competing in his first show in 2011.

Kai continued to perform well in several shows, displaying the same tenacity to win as he showed as a youth. Including the 2015 NPC Nationals, where he came in second and qualified for the IFBB Pro circuit.

Champions aren’t created in gymnasiums. Champions are created from a deep-down internal quality. a vision, a dream, or a desire.

Body Measurements of Kai Spencer

Full Name: Kai Spencer
NATIONALITY: American 
ERA: 2010 
PROFESSION: Men’s Physique Competitor

“As an adult, my goal was to get in shape and be the healthiest version of myself. At the age of 27, I entered my first bodybuilding competition and to my surprise, I won first place and have been competing ever since. It’s nice to see all my hard work and accomplishments get acknowledge by prestigious magazines.”

Kai Spencer

Accomplishments

  • 2016 IFBB Mr. Olympia, Men’s Physique, 16th
  • 2016 IFBB Sacramento Pro, Men’s Physique, 12th
  • 2016 IFBB Baltimore Classic, Men’s Physique, 8th
  • 2016 IFBB Titans Grand Prix, Men’s Physique 5th
  • 2015 IFBB Tournament of Champions, 1st
  • 2015 NPC National Championships, Men’s Physique B Class, 2nd Place
  • 2014 NPC USA Championships, 12th
  • 2013 NPC National Championships, 9th
  • 2013 NPC Titans Grand Prix, 1st
  • 2013 NPC Mr. and Ms. Muscle Beach, 4th of July, 1st
  • 2013 NPC Mr. and Ms. Muscle Beach, 4th of July, 1st
  • 2011 NPC Tournament of Champions, 3rd
  • 2011 NPC Tournament of Champions, 1st

Training

Compound lifts are the foundation of Kai’s training, and Kai Spencer constantly switches things up to surprise his body. He often works out his legs, back, and chest twice a week.

To enhance his strength, he dedicates one day of the week to big lifts with few repetitions. The other day, Kai concentrates on performing more repetitions with a lesser weight to achieve maximum hypertrophy.

Nutrition

Maintaining Balance

Kai’s primary eating philosophy is “if it’s processed, don’t eat it.” Kai almost exclusively consumes complete, nutritious foods.

When a competition is over, Kai will treat himself to a cheat meal rather than being as careful about his diet as he does when he is getting ready for a performance.

Supplements Stack:

  • Whey Protein
  • Beta-Alanine
  • Taurine
  • BCAAs
  • Creatine (off-season)

Kai Spencer

Influences and Idols

Lee Haney, an eight-time Mr. Olympia, is one of Kai’s all-time favorite bodybuilders and has a major impact on his bodybuilding.

One of Kai’s bodybuilding coaches, Ryan Bentson, also had an impact on his road toward bodybuilding.

What can Kai Spencer teach us?

Kai Spencer initially started lifting weights to fight off the bullies and their insults about his appearance. However, as Kai’s physique improved over time, he began to care less and less about what other people thought and began to be attracted by the bodybuilding lifestyle for its own sake.

If you’re beginning out in bodybuilding for the same reasons as Kai did, keep in mind that while having this kind of motivation to get you started is always a good idea, it’s also crucial to keep in mind that bodybuilding is much more than just looking good or impressing others.

If you commit yourself to fitness, it has the power to improve every aspect of your life.