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kaipo fujihara

@fkaipo

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⬇️help financially support john’s memorial service🤍
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• natural bodybuilding 📚 • reflections 🗿 • yap 🗣️
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a.e ㅤꨄ︎

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i just competed in bodybuilding for the first time. here’s a few thoughts i’ve had in reflection of my time making it to the stage.

this prep was far from flawless, but that’s what made it a human experience. for a long time now, bodybuilding was something i’d take seriously “one day.” long story short, i stopped waiting for that day to arrive. however, resolve alone doesn’t guarantee results, and there were many mistakes made. but for a first-timer who self-educated/coached himself through the whole thing, i wouldn’t say i did half bad. especially considering my prep starting point, i’m proud of what i brought to the stage, learned a lot on my way there, and am stoked for the incoming improvement phase.

hitting 5% body fat for the first time was a valuable experience. it exposed weaknesses in my physique, mindset, and understanding of how to structure a contest prep phase. there was a lot of learning via trial and error (like not running two aggressive peak week “carb up” aka binge days, without accounting for how pre-show day commotion cuts into sleep/washout). but there’s always room for improvement when you take responsibility for every variable that affects the outcome. taking what i’ve learned going forward, i’ll attempt to increase my awareness of, and exert more control over those variables to bring a better package onto the stage, where it counts.

now in acknowledgment of my efforts: i’m proud to say i’ve come this far in my lifting journey and built this physique entirely drug-free. no steroids, peptides, SARMs, diuretics, etc. i challenged and expanded my comprehension of training & nutrition into the realm of competitive bodybuilding, and although i’ve only yet scraped the surface, the resulting sense of accomplishment is something that has reinforced my self image and confidence as a person.

all this goes to say that i’m glad i challenged myself to do this show, and i’m grateful to all the amazing people in my life who have supported me along the way, because it’s affirmed who i see in the mirror. someone who really can get it done if he tries. and i think that’s a valuable thing to see in yourself.

thanks for reading, now onto the next thing. by @fkaipo

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3 months ago

I’ve barely had any time to go on my phone since the closing of my first bodybuilding show, with all the celebrating, returning to daily life, and whatnot.

My recent post after the show was in reflection of my personal experience, but now I gotta shout out the people that deserve to be shouted at. or out. Whatever. Lot of reading ahead, so hit the like button and keep scrolling if you’re in a rush, otherwise pull out your reading glasses or turn your brightness up haha.

Skip to slide 10 for the prep blooper reel.

My partner, Ariy

Thank you for being my primary support in this contest prep. She was the one who pushed me to do this in the first place, stating that it’s been a long time since she’d seen me do something for myself, powerlifting in 2023 being that last time.

So I did, and I’m glad that she gave me that gentle push, to challenge myself to grow. And for supporting me through that growth. Cooking that meal. Buying me that extra hour of sleep. Making my prep easier. With her support, I metamorphosed from an estimated 17% body fat look after our 5 week vacation in Asia, into a 5% physique on stage. She’s my pocket healer fr. She’s also the topfragger though (ascendant in valorant btw) because I suck at video games.

That said, metamorphosis is difficult. It requires you to be challenged, changed, and forced to adapt to that violent change. Everyone else saw the highs, but she was there for the lows too. We all know it’s never all sunshine and rainbows in life, and that goes doubly when you’re in a literal state of starvation, where psychological resources dwindle with your caloric intake.

But explanations for behavior do not excuse them, and I’m thankful to have a partner who’s willing to work with me, and continues to show me patience and grace as I learn to bodybuild, and more importantly, as I learn to be a man. Because no one learns to ride a bike on their first try. We all fall short, but we learn from our mistakes. Just like in muscle hypertrophy - mechanical tension is the primary driver of growth. And I have certainly done a lot of growing through this bodybuilding prep (by stressing her out), and have more to do in the future to be the par by @fkaipo

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3 months ago

10 years gone. so here’s a lil recap of the last decade i spent on and off the gym floor.

good times, bad times, you know i’ve had my share. but hey, hey, what can i do? in the end, those stories are just steps on my stairway to heaven🤘🏽

but enough led zeppelin references. my point is, gains can be more than just physical. remember that you’re making progress, regardless of whether or not you see a difference in the mirror. so stay the course, and don’t forget to look back every now and then to celebrate how far you’ve come.

thanks for listening to me ramble on (heh) as i reflect at this 10 year milestone. see you in another 10 📆

now onto the next thing as always!✌🏽

#bodybuilding #naturalbodybuilding #transformation by @fkaipo

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2 months ago

confidant, lover boy, gym bro, gamer, powerlifter, firefighter, pro bowler, panda express’s biggest customer, and most of all, a man amongst men.

my friend john.

🕊️ by @fkaipo

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a month ago

here’s why yoga is an S-tier rest day activity ✅

through intentional practice, you can improve your:

• effective range of motion 💪🏽
• mind-muscle connection 🧠
• ability to isolate a muscle 🔎
• accessibility to complex poses 🕺🏽
• flow and fluency in presentation 🦚

——————

and outside of bodybuilding applications, i’ve found that yoga improves my life by creating the opportunity to:

• unwind from the stiffness of sitting/slouching all week🗿
• practice a state of flow, presence, and detachment🌊
• get out of the house and socialize on the weekends🍻

all in all, the mat is a great place to cultivate awareness, of both the body and mind ☯️

so thank you to coach ariy for dragging me into her world.

and if you’re still working on squatting ass to grass or balancing on one foot, then a yoga mat might be the place to do it🧘‍♀️

just bring a mat towel or lay back one erector at a time, cuz big backs make farty noises when you lie down 🌬️

thanks for watching, onto the next thing, and as my husband’s girlfriend says, namaslay💅

#bodybuilding #yoga #mobility #lifestyle #fitness by @fkaipo

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a month ago

high protein reese’s puffs🥜

one of my favorite low-calorie snacks when i’m craving something crunchy. and i’m always down for peanut butter🗿

high in protein, so easy to make, and both satiating and satisfying (i like the tartness of greek yogurt).

ingredients:
• fat-free greek yogurt
• PBFit peanut butter powder
• reese’s puffs cereal

instructions for my bowl:
1) 210g of greek yogurt into a bowl
2) add 12g of PBFit powder and whip until fully mixed in
3) pour 40g of reese’s puffs on top
4) eat em up🎶

macros for my bowl:
320 calories
31g protein
6g fat
41g carbs

feel free to play with portion sizes to better suit your needs🤙🏽

#highprotein #macrofriendly #gymfood #easyrecipes #nutrition by @fkaipo

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2 months ago

before you set out to achieve something, you need to build a vision of the desired outcome or destination.🎯

so behold, as i yap on the subject of HOW to route your path from your current physique, to the one you aim to achieve🗣️

because without intention, the state of limbo WILL consume your time and potential before you realize it.⏳

its a lot to digest but tried to keep it short & sweet, so feel free to pause and apply the formula to your timeline! 🧮

——————

now if you want it, go get it. we’re ALL gonna make it, so stop sleeping on yourself 🙌🏽

that said, getting shredded is easier said than done. it’ll help to know some tips and tricks, and i’ll share a few of mine in a future reel. 🗺️🫡

until then, keep on tracking, keep on pushing, and keep on telling yourself you’re 15% body fat when you can no longer see your boto when you look down. just kidding. 👀

thanks for watching, and onto the next thing as always!

#bodybuilding #naturalbodybuilding #fitness #weightloss #contestprep by @fkaipo

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2 months ago

here’s my tried and true leg day split, that helped me grow my chicken strips into turkey thighs🍗

here’s the program, so you can drop your boy’s jaw when you show ‘em what you’re packing below the waist😏💯

and don’t be afraid to apply your personal bias to what i’ve outlined here. volume, exercise selection, and rep ranges are generally just suggestions after all. and at the bottom line, the best split is the one that’s best for you. 🫵🏽🤙🏽

just make sure you’re applying these two principles: ✅

• INTENTION - track performance and progressively overload.
• INTENSITY - controlled tempo, range of motion, and proximity to failure.

TREE TRUNK LEG DAY SPLIT:

DAY 1 - primary leg day:
• barbell back squat: 4 x 6-8
• seated leg curl: 3 x 8-12
• leg extension: 3 x 10-15
• hip adductions: 3 x 8-12
• calf raises 2-3 x 20/10/10 (w/ 10 sec rest/pause)

DAY 2 - supplemental glute work on my back/delt day:
• back extensions: 3 x 10-12

DAY 4 - secondary leg day:
• lying hamstring curl: 2-3 x 8-12
• leg extension: 2-3 x 10-15
• romanian deadlift: 3 x 8-12
• hack squat: 3 x 8-12
• hip thrusts: 3 x 10-15
• calves: 2 x 20/10/10 (w/ 10 sec rest pause)

optional:
• core: i didn’t include this to keep the video focused, but i like doing 3-4 sets of core on my leg days. you can move it to another day if you’re drained by end of the workout.

and there it is. we’re all gonna make it brahs, so keep pushing, keep refreshing, and keep on rinsing and repeating🤘🏽

now onto the next thing as always!

#bodybuilding #naturalbodybuilding #fitness #legday by @fkaipo

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2 months ago

here’s some stage shots from the OCB Kekoa Classic!

the closest i’ve ever been to naked in front of a crowd of people. public speaking should be a breeze after this.

remember that old saying about “imagination” and “being naked” when you’re speaking to an audience? yeah me neither. i might’ve gotten it mixed up, but ehh close enough.

anyway, i gotta say thank you to the team behind the Kekoa Classic for running an amazing show, and delivering a smooth backstage experience for myself and the other competitors.

thank you as well to my friends, family and everyone else in the crowd who showed love and support instead of pointing and laughing at my vienna sausage. it was a privilege to step on stage and perform for you all! i’ll try my best to put on an even better show next time🙏🏽

but yeah! there’s no mirror onstage, and iphone cameras only capture so much. so now that i’ve seen the professional photos, i can truly say that i’m happy with what i brought to my stage debut, and what i proved to myself on the way there.

that said, there were many mistakes made and weaknesses exposed, so there’s a lot of work to do. but “the struggle itself towards the heights is enough to fill a man’s heart,” and struggle i will. i’m hoping i do so gloriously and not pitifully, but you know how life goes. just gotta keep on rolling. 🤘🏽

‘til the next time on stage🫡✌🏽

#bodybuilding #naturalbodybuilding #classicphysique taken in OCB Natural Bodybuilding by @fkaipo

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3 months ago

don’t count the reps, make the reps count.

cuz you’ve been working too damn hard to not make those gains. if that resonates with you, then this reel is for you.

so why do you lift?

• to lift heavy weights?🏋️‍♂️
• to move your body?🏃🏽‍♂️
• or to stimulate the growth of muscle tissue?💪🏽

no wrong answers here. maybe this is where you realize powerlifting or crossfit is more up your alley.

but if your goal is to build muscle, then the literature tells us that mechanical tension is the primary driver of hypertrophy. and this isn’t a new concept. old school bodybuilders have been telling us for years that it’s about quality, not quantity.

so gimme two minutes of your time so you can start training SMARTER, not harder. cuz we’re all gonna make it🤟🏽

thanks for watching as always, and onto the next thing! (another training topic)

#bodybuilding #naturalbodybuilding #trainingtips by @fkaipo

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3 months ago

we all wanna be on the best training split. the one that gives us sick gains, makes us look our best 💅, and lift the most weight 💪🏽

cuz seeing your logbook or physique change over time is just one of the many ways that weight training can help us find fulfillment in our lives.

so here’s a breakdown of some of the principles involved in creating YOUR best split:

• prioritize your goals within the workout 🏋️
• adjust training frequency 📆
• and organize the training block around the priority 📝

just a few things to consider when designing your next split. but don’t forget the foundation: hard training and recovery.

anyway, good luck on your pursuit of progress 📈 and even if your goal is far away, keep holding onto your grit, cuz we’re all gonna make it🤟🏽

thanks for reading, and onto the next thing!

#bodybuilding #naturalbodybuilding #workoutsplit #trainingtips by @fkaipo

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3 months ago

need a simple trap/delt day workout to impress your boys with some serious throat gains? look no further🫡

once you educate yourself of the underlying principles to creating a hypertrophy split, i’m a firm believer of the KISS method🗿

or just find someone who will share that information with you. it’s 2026, you can learn anything on the internet.

like how to become a throat goat. (nobody asks me that😔)

better question is, how long will i abuse this OCB pro card win to build ethos with non-follower viewers?

the world may never know.

anyway, thanks for listening. now onto the next thing!

#bodybuilding #naturalbodybuilding #backday by @fkaipo

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3 months ago