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@kpcomposition

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Lifestyle & prep coaching
Team results: 🥇×3 🥈×4 🥉×3
Male coach @keenan_kpcomposition
Female coach @paige_kpcomposition
DM us to enquire ℹ️

POSTS STORIES REELS TAGGED

@cf3_onlinecoach start of prep ➡️ show day.

First prep, first time on stage and the best condition he’s ever been in 👏

Chris never missed a beat throughout this. He did what was asked, took feedback on board and kept getting the work done week after week. That consistency gave me a lot to work with as his coach.

The physical change is clear, and there’s plenty to take from a first prep mentally too.

Learning how your body responds, staying patient when you want things to move quicker and continuing to follow through as the process gets more demanding. All things that help you develop as an athlete.

That’s what we want our athletes to carry forward. A better understanding of themselves and experience they can actually put to use.

Now the focus is on building more size through the off-season, with a clear idea of what we need to bring up 🎯

Really proud of how Chris approached this from start to finish. A lot of work went into getting him here, and we’ve got plenty to build on 📈
___________________
Want to work with me?
Click the link in my bio and I’ll be in contact 🫱🏾‍🫲🏼

💊 @stakdsuppsco - KP10
🩸 @thebloodclinic - KPC10

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The physical change is obvious. The rest doesn’t show up in a check-in photo.

@cai.angell from the start of prep to just before his first ever show.

The muscle he’d already built became clearer as the condition came in. Alongside that, we kept working on his presentation and managing the fatigue that came with prep.

But Cai’s discipline, mindset and approach developed alongside his physique.

A first prep gives you plenty to learn about your body. It also asks a lot of you once the initial excitement wears off and there’s still work to do.

Taking feedback on board. Following through on adjustments. Learning when to push and when to let recovery do its job.

Those things help you become a better athlete, and they’re much harder to show in a before and after.

Seeing Cai carry that process through and step on stage for the first time was a massive moment. A physique he’d worked for, a commitment he’d followed through on and experience he can take into everything that comes next.

We’re proud of the condition he brought, but just as proud of the way he developed through getting there.

That’s what we want our athletes to take from a prep. Physical progress, a better understanding of themselves and lessons they can use in the next phase.
_____________________
For Coaching enquires, click the link in my bio 🔗
💊 @stakdsuppsco - KP10
🩸 @thebloodclinic - KPC10

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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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Upper session on the new split 👊

We’ve stripped everything back to set our numbers and give ourselves a starting point to build from.

Getting familiar with the exercise order, keeping execution consistent and getting the work down in the logbook so we know what we’re coming back to improve.

There’s a bit of crossover in the areas we want to bring up, so we’ve structured the split around both of our goals. Slightly different setups on certain machines, more or less volume on particular movements, depending on what each of us needs.

It means we can train together while still making the sessions specific to our own physiques.

The aim now is to build on those numbers over the coming weeks. Extra reps, more load, with the same standard of execution.

Adding another plate while the reps go to shit isn’t quite the progression we’re after 😂

Plenty we both want to improve, so it’s good to have a clear structure in place and get stuck into our own training again 🎯
_______________
Want to work with us?
Click the link in our bio’s to get in contact 🎯

💊 @stakdsuppsco - KP10 / PM10
🩸 @thebloodclinic - KPC10

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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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They said I’d never change.
That I’d end up in a cell or in the ground.

For a while, I believed them.

I’d come far too close to not being here more than once. It was hard to imagine my life going any other way.

But wanting a different life meant taking responsibility for how I was living. I couldn’t keep repeating the same habits and expect things to suddenly get better.

I had to build some structure. Start keeping promises to myself. Do the things I kept putting off, even when I couldn’t be arsed.

None of that sounds particularly exciting. But doing those things consistently gave me something I’d been missing for a long time: a reason to trust myself.

Every time I followed through, I had a bit more proof that I could change.

If you’re in a dark place right now, I know how hard it can be to see beyond it.

You don’t need to sort your entire life out today. Start with one thing you can follow through on. Ask for help where you need it. Give yourself something to build on tomorrow.

There’ll be difficult days and mistakes along the way. I’ve had plenty. They don’t erase the progress you’ve made.

I’m proud of the life I’m building now.

There was a time I genuinely didn’t think I’d have one.
_________________
Click the link in this reel for coaching enquiries ℹ️

💊 @stakdsuppsco - KP10
🩸 @thebloodclinic - KPC10

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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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Some people in this industry are very good at giving bad habits impressive names.

Being a dick becomes “dedication”.
Avoiding the work becomes “being efficient”.
A growing waistline becomes “a productive off-season”.

Sometimes you don’t need a new plan. You need to be honest about how you’re following the one you’ve got.

That means looking at your effort, your consistency and how you respond to feedback. Not just collecting more advice while ignoring the bits that are inconvenient.

Bodybuilding takes sacrifice. But making everything unnecessarily difficult doesn’t make you a better athlete. There’s no extra placing for being the most miserable.

Do the work, practise your posing and remember that everyone around you didn’t sign up for prep.

Any that I’ve missed? What would you add to this? Comment 👇🏾
________________
💊 @stakdsuppsco - KP10
🩸 @thebloodclinic - KPC10

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June check-in ➡️ pre stage at our final show in September🔥

A very short space of time between these with a huuuge amount of progress for Lils - more than what the clips can show but I’ll leave it speak for itself💁🏼‍♀️

WHAT YOU WAITING FOOOOOOR🗣️

Use the link in my bio to chat about how I can help you finally level up✨

💊 @stakdsuppsco - PM10
🩸 @thebloodclinic - KPC10

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Life rarely gives you a clear run at anything worth doing.

Plans go to shit. Setbacks happen. Some days your patience is hanging on by a thread.

How you respond matters.

It’s easy to let one thing going wrong spill into everything else. You get frustrated, stop doing the things that help you, and end up making a difficult day even harder.

Learning to catch that pattern gives you a chance to change what happens next.

Focus on what you can influence. Have the conversation you’ve been avoiding. Follow through on something you said you’d do. Make a decision that helps you move forward.

You might not be able to sort everything out today. You can still deal with one problem, keep one promise or put some structure back into your day.

A rough day can still contain something you’re proud of.

Learning to handle frustration, solve problems and keep some perspective takes practice. Pay attention to what helped, what made things worse and what you could do differently next time.

Those lessons matter long after the difficult patch has passed. You take them into your training, your work, your relationships and the next challenge that comes along.

There’s still progress to be made while things are messy 📈
________________
💊 @stakdsuppsco - KP10
🩸 @thebloodclinic - KPC10

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A year apart. Exactly the same weight. 📈 @jaakrr_

Jakub’s leaner, carrying more muscle and showing it better. Posing has improved a little too, despite us not starting any actual posing lessons yet 😂

This is why you can’t judge physique progress purely by what you weigh. The number can stay the same while what you’re carrying changes massively.

Months spent building, followed by a push to reveal what’s been added. That work shows here.

Unreal progress from the lad. Plenty more to come 🎯
_______________
Want to work with me?

Multiple lifestyle & prep packages available ✅
Click the link in my bio or DM me for more info 🫱🏾‍🫲🏼

💊 @stakdsuppsco code: KP10
🩸 @thebloodclinic : KPC10

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