Kai Greene Diet Plan and Workout Routine

"Complete Diet Plan of Kia Greene."

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Kai Greene is a skilled bodybuilder who has gained great success in the fitness world. He is known for his outstanding physique, which he has built through years of reliable activity and nutrition.

Kai Greene Caloric Intake

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Caloric intake is one of the most specific elements in Kai Greene’s diet. As a bodybuilder, he needs to consume enough calories to fuel his workouts and build muscle mass. 

However, he also needs to be careful not to spend too many calories, as this can lead to disliked weight gain you want to get all these results, and these are specific things.

To strike the right balance, Kai Greene carefully monitors his caloric intake and adjusts it as required he uses various tools, including tracking apps and meal-planning software, to confirm that he is consuming a good number of calories for his objectives.

Kai Greene Macronutrient Balance

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Kai Greene pays immediate attention to his macronutrient balance. So it refers to the ratio of protein, carbohydrates, and fats in his diet. As a bodybuilder, he needs to consume a lot of money of protein to support muscle growth and repair. 

However, he also needs to consume sufficient carbohydrates and fats to provide energy for his workouts and maintain overall health. Kai Greene commonly follows a high-protein, moderate-carbohydrate, and moderate-fat diet

He consumes a lot of lean proteins, such as chicken, fish, and egg whites, as well as complex carbohydrates, like sweet potatoes and brown rice. He also includes healthy fats, such as avocado and nuts dieting plans, to support overall health.

Kai Greene Supplements

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In addition to whole foods, Kai Greene uses supplements to support his diet and training. Some of the dieting supplements he uses include which given below you can follow:

Protein Powder

Protein powder is a suitable way to consume high-quality protein without having to prepare a whole meal. Kai Greene typically consumes protein powder after his workouts to help muscle growth and repair these.


Branched-chain amino acids (BCAAs) are a type of amino acid that can help to sustain muscle growth and recovery. Kai Greene consumes BCAAs during his workouts to help decrease muscle analysis and help overall performance through dieting plans.


Creatine is a popular supplement among bodybuilders and other athletes. It can help to improve strength and power, as well as support muscle growth. Kai Greene includes creatine in his diet to keep his activity and performance.

Kai Greene Meal Timing

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Another aspect of Kai Greene’s diet is meal timing. He generally eats six meals; per day spaced out every 2-3 hours. This method helps to confirm that his body is constantly fueled by the nutrients it requires to support his activity and recovery.

In addition to spacing out his meals, Kai Greene also pays close attention to the timing of his meals. He typically consumes more carbohydrates before the day when his body requires more energy for training and everyday activities. 

He then slowly decreases his carbohydrate intake throughout the day, with his final meal being protein and healthy fats.


Kai Greene emphasizes the importance of Hydration in his diet. He typically drinks at most a gallon of water daily, sometimes depending on his activity level and environment. 

This Hydration helps to keep his body hydrated and helps overall health and performance. Kai Greene follows a strict dietary regimen, consuming six meals per day, like a protein shake, with intervals of a couple of hours in between. 

His diet plan concentrates on finishing 1.5 grams of protein per kilogram of muscle mass and 0.5 grams of healthy fat per gram of body weight. 

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He also assures to consume his protein shake 30 minutes before his workout sessions. Although Kai’s diet plan is complex, it is highly nutritious.

Kai Greene urges against consuming harmful foods such as junk and fried foods, artificial additives, added sugar, chemical ingredients, and many other unnatural foods.

Instead, he recommends including foods like eggs, chicken breast, steak, salmon, white and brown rice, salads, sweet potatoes, and water in your daily meals must be included in the plan. He is aware of the significance of water in the body and drinks two gallons of water a day.

Kai Greene’s Intense Workout Routine

kai greene workout routine
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Kai Greene, a true titan in the bodybuilding world, possesses a workout routine that mirrors the intensity and dedication he brings to the stage.

His training methodology is meticulous, focusing on specific muscle groups to sculpt a physique that captivates audiences worldwide.

Day 1: Chest and Calves Workout

Chest Workout:

Bench Press3 Sets of 15-20 Reps
Dumbbell Fly3 Sets of 15-20 Reps
Declined Bench Press3 Sets of 15-20 Reps

Calves Workout:

Seated Calf Raise4 Sets of 10-15 Reps
Standing Calf Raise4 Sets of 10-15 Reps
Donkey Calf Raise4 Sets of 10-15 Reps

Day 2: Shoulders and Forearms

Shoulders Workout:

kai greene shoulder workout routine
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Arnold Press3 Sets of 10-12 Reps
Military Press3 Sets of 10-12 Reps
Lateral Raise3 Sets of 10-12 Reps
Front Raise3 Sets of 10-12 Reps
Shrugs3 Sets of 10-12 Reps

Forearms Workout:

Reverse Curls (Standing)4 Sets of 8-12 Reps
Hammer Curls4 Sets of 10-12 Reps
Wrist Curls4 Sets of 10-12 Reps

Day 3: Back Workout

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Barbell Pullover3 Sets of 10-15 Reps
Lats Pulldown3 Sets of 10-15 Reps
Bent Over Barbell Rows3 Sets of 10-15 Reps
Seated Cable Rows3 Sets of 10-15 Reps

Day 4: Legs Workout

kai greene leg press
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Squats3 Sets of 10-12 Reps
Lunges4 Sets of 10-12 Reps
Laying Leg Curls3 Sets of 10-12 Reps
Deadlift3 Sets of 10-12 Reps

Calves Workout:

Seated Calf Raise4 Sets of 10-15 Reps
Standing Calf Raise4 Sets of 10-15 Reps
Donkey Calf Raise4 Sets of 10-15 Reps

Day 5: Arms Workout

kai greene arm workout
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Forearms Workout:

Reverse Curls (Standing)4 Sets of 8-12 Reps
Hammer Curls4 Sets of 10-12 Reps
Wrist Curls4 Sets of 10-12 Reps

Biceps Workout:

Preacher Curls4 Sets of 12 Reps
Biceps Curls4 Sets of 10 Reps

Triceps Workout:

Dumbbell Kickback3 Sets of 15-20 Reps
Overhead Dumbbell Triceps Extension3 Sets of 15-20 Reps
Triceps Pulldown3 Sets of 15-20 Reps

Kai Greene’s routine reflects his commitment to pushing boundaries and maximizing muscle growth. Each day is an arduous journey, demanding dedication, and resilience. 

As you embark on this intense workout, channel your inner Kai Greene, and witness the transformation of your physique.

The Take Aways

Kai Greene’s diet plan aims to comprise various ranges of nutrients, creating a comprehensive nutrition plan. 

He also stresses the significance of getting good sleep, which not only aids in recovery but also supports digestion and increases metabolism.

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Tikkay Khan
Tikkay Khan
Tikkaykhan.com is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.

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