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Keenan Jones | online coach

@keenan_kpcomposition

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Male coach- @kpcomposition
Coaching men who REFUSE to be AVERAGE💯
@stakdsuppsco KP10
@thebloodclinic KPC10
Coaching application👇🏾

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Your first show doesn’t automatically have to be Bikini

After my first season as a prep coach I’ve had a few conversations with women thinking about competing next year

One assumption kept coming up: because it would be their first time, they thought Bikini was where they had to start, not forgetting we now have the newer fit model category as well as the heavier muscled ones

Your division should reflect your physique, the criteria and the direction you want to develop in. Being a first-timer doesn’t make that decision for you

So I’ve put together MORE THAN BIKINI, a free guide to the women’s divisions, the different looks and the category names you’ll see across UK federations

If the stage has been on your mind but you’re unsure where you could fit, this will give you a clearer starting point

Comment or DM me ‘GUIDE’ and I’ll send it over💜

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Back to building biceps bigger than ya boyfriends💅

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Protein is probably the one you’d expect a ‘macro series’ to start with, so naturally I’ve left it until last💁🏼‍♀️

“Get your protein in” gets said a lot, but it’s much easier to be consistent with when you’ve actually thought about how it fits into your day

If you’re regularly getting to the evening with loads left to hit, look at where the gaps are earlier on. A breakfast with very little protein and a lunch you’ve barely had time to sort can leave you with a fair bit of catching up to do

Having a few meals you enjoy and some easy options in the fridge or freezer can make this a lot less of a ballache

Give yourself a bit of variety too, you don’t need a lifetime commitment to chicken breast💍

The thing I want you to take away from this whole series is that getting your food right involves looking at all of it

Hitting your protein doesn’t mean carbs and fats can be pushed to the side and someone else’s intake isn’t automatically what YOU need

That’s why I started with fats, then covered carbs and now protein. I want you to understand what each one brings to your diet, so you’re making choices with a bit more knowledge behind them

All three posts are now on my page🤗
Save them together and have a look at how your own meals are put together

Or if you want to take the guesswork out completely AND learn about these even more- send me a DM or use my whatsapp link in bio💜

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The last time I stepped on stage one year ago today🥹

One of those ‘how’s it been a year already?’ but also ‘wtf it’s only been a year??’ 🤣

Just a couple shots I thought I’d finally post and share a little update🙌🏻

The original plan was to start prep again in January 2027 and return to wellness, but quite a lot has changed since then

My health is still something being worked on and a lot of my focus this year has also gone into my coaching and taking my own athletes through their first seasons. I’m really proud of what they’ve achieved and I’ve learnt a lot through that experience myself🫶🏼

There isn’t currently a date for my next show, but when I do get back up there, the aim will be figure❌

I feel like it’s a better fit for my genetics but also my personality and how I’d like to present myself on stage

Going through my first season gave me more to think about than just what I needed to improve physically. It’s also helped me work out what I actually want from competing and where I can see myself taking it

Sometimes you need that experience before you can really know
You can put a lot into one goal and still come away realising you want to take a different direction next time.

There’s plenty I want to work on before another prep and excited to have figure in mind while I do that, even without knowing when the next show will be (hoping to get another season in before I go into masters tho🫣😂

And judging by the last photo, I was already looking for an excuse to hit a back double biceps anyway… whenever I do get back on stage, you’ll be seeing a bit more of that💁🏼‍♀️

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After the fats post I wanted to carry this on, because carbs still get a ridiculous amount of shit😂

I’m glad more people are recognising how useful they are for training, but I do think we sometimes make it sound like you need a heavy leg session planned to justify eating them

You’ve got a whole day to get through outside of the gym as well

For me, a big part of coaching is helping you understand why you’re doing something. Being told what to eat is one thing, but actually understanding your food choices makes it easier to make decisions for yourself without questioning every meal cos of something you’ve seen online

You might need different portions depending on your goals, activity and what works for you

That doesn’t make the food itself good or bad and someone else cutting it out doesn’t mean you need to follow them

That’s what I want you to take from this little series🤗
A better understanding of what you’re eating and a bit less unnecessary overthinking around it

Protein next🙌🏻

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First gym photo in a whiiiiiile

Back yesterday for upper after 2 weeks off ill, then an impromptu glutes and delts session today

Quick it was, easy it was not, still fragile apparently😂

I’ve missed training, but today definitely reminded me I’m still a bit off feeling 100%. I know it’ll take some time to get back into the swing of things, so I’m taking these first few sessions as they come

If you’re coming back after being ill, give yourself room to adjust
That might mean lighter weights, fewer sets or leaving a few more reps in the tank

You can still have a worthwhile session while doing less than you usually would

A bit of patience while I build things back up🙏🏼

For now it just feels good to be back doing more of what I love again💜

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When I first started tracking I paid attention to the numbers without really understanding what they meant for my health

Fats were something I neglected because I didn’t know any better
So if you’ve been doing the same this isn’t me judging you, I’ve literally been there😂

It’s easy to get caught up in making everything as low calorie as possible when you want to lose body fat

But lower calorie doesn’t automatically mean it’s the better choice for you
Sometimes you’re just removing something that would have been useful in your diet

You can have the dark chocolate
You can have oil
You can have the avocado

You still need to account for portions and your overall intake, but you don’t need to avoid these foods to make progress

And you don’t need to start cutting your carbs to make room for them either
The aim is to build an intake that supports your training, your health and the goal you’re working towards

One thing I’d encourage you to do is look at what you regularly leave out of your meals and ask yourself why

Is it something you don’t enjoy?
Or have you just decided it’s something you shouldn’t eat because you’re trying to lose fat?

That was a gap in my understanding when I started and it’s exactly why I wanted to make this post

Save it for the next time you’re planning your meals💜

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So… what’s this account all about 🤔 ….. could say it’s a transformation account but really it’s more than that!!

I’m stepping into one of the biggest challenges I’ve ever faced… I have decided I am going to compete in men’s physique bodybuilding, cannot do this without the coach that is going to push me through this @keenan_kpcomposition and @poppy.roe1 who has to put up with me being moody through the tough times but is also fully supporting me with this challenge!

1st up photo shoot in November to see if I am ready to step on the stage, prep has started and getting serious!!

Looking forward to this next chapter! And by the way that picture was from the start of 2026 …. #chunkyboy Progress picture will be uploaded soon!! 🫶

#bodybuilding #mensphysique #pcafirsttimers #gymlife

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Stage shots are in
Junior bodybuilding M 🥇
Pca naturals 5

Brilliant weekend, second win of the season & a strong way to end it. Another incredible experience, & day spent hitting an unnecessary amount of teacups.

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First shows. Personal bests. Podium finishes.

Our 2026 competitive season wrapped, with plenty to be proud of across the team. 💜

🥇 3 first places
🥈 3 second places
🥉 2 third places

Our athletes put months of work into these show days. Training, staying consistent with their nutrition and getting the work done through the difficult weeks. That commitment deserves recognition alongside the results.

We’ve helped first-time competitors step on stage, athletes achieve their best condition to date and the team compete across multiple shows.

Each prep needed its own approach, built around the athlete’s physique, division and response to the process.

A useful takeaway for anyone planning a prep: the aim is to lose body fat while retaining the muscle you’ve worked to build. Weight trends need to be assessed alongside physique changes, training performance and recovery.

That’s why our check-ins guide our decisions. Knowing when to push, when to adjust and when to let the plan keep working matters. Alongside posing and show-day support, those decisions are where we put our time and attention as coaches.

Plenty of laughs and a fair bit of madness along the way too. We’ve loved the time spent with this team, and there are a few moments from this season we’ll be laughing about for a while yet. 😂

Proud of what we’ve achieved together. Now we take the feedback into the next phase and keep building. 📈

2027 prep coaching enquiries through the link in our bio’s 🎯

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3rd place out of 6 in Fit Model🥉 for Al yesterday!

Her second show after only joining me in February through the sponsorship I offered to take a first-timer through prep. Before then she hadn’t been working towards competing, so looking back at where we started and everything she’s achieved since makes me VERY proud!

We’ve had such a successful prep together and getting to help her flourish over these months has meant so much to me, you spend months working closely with someone towards these moments, so seeing her up there and knowing everything that’s gone into it is a feeling that’s unexplainable

As much as I’ve helped Alex along the way, she’s helped me evolve massively as a coach too and I’m grateful this opportunity brought us together

Now we head into the off season to build on what we’ve achieved and I’m excited to see what we can do with this next phase

@xxalexandx thank you for trusting me with your first season you never knew you’d do😘 It’s been a pleasure being in your corner and I hope you’re as proud of yourself as I am of you💜

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