One of the best ways to learn how to train and diet effectively is to learn from someone who does. Ken is the co-founder of BLK BOX GYM and he lives and breathes the fitness lifestyle. Since starting BLK BOX GYM, Ken has made it his life's mission to teach others how to enhance their lives through fitness.Ken received his Bachelor's Degree of Psychology from the University of British Columbia, specializing in Sport Psychology. As well as being a Certified Personal Trainer, he is a movement & mobility Specialist, and a certified strength and conditioning specialist. To learn more about Ken's accomplishments checkout his bio here.
To model what Ken has accomplished, let us dive into his daily habits and lifestyle.
Ken currently runs a 6 day training split. Each workout lasts around 2 hours.
Day 1: Heavy Push Day
Day 2: Heavy Pull Day
Day 3: Heavy Leg Day
Day 4: Light Push Day
Day 5: Light Pull Day
Day 6: Light Leg Day
Day 7: Rest
Abs: Ken trains his abs on the light days.
Cardio: Ken does 10 minutes of cardio as a warm up before his workout and 10 minutes of cardio after his workout. His preferred cardio is incline speed walking on the treadmill.
Ken has an ectomorph body type, which means he has an extremely fast metabolism, but on the flip side, he also finds it extremely hard to put on weight and lean muscle mass. Although it sounds like a blessing, Ken needs to make sure he is eating all the time in order to maintain his muscle mass.
Ken has clients early in the morning and does not have enough time to have a full meal. Therefore, he starts his day with a protein shake.
50 grams of steel cut oats
2 scoops of ALLMAX HEXAPRO (A blend of 6 different protein powders)
150 grams of mixed berries
A protein shake takes less than 2 minutes to make and is an easy way to get in a lot of quality calories, no excuses. After training his morning clients, Ken goes home to meal prep his lunch and dinner.
Lunch and Dinner:
Thai Jasmine Rice
Chicken Breast/ Lean ground turkey/ Occasional Seafood (Shrimp/Scallops/Tilapia/Cod)
Organic Mixed Vegetables
His preferred source of protein is chicken breast.
Although Ken is consistent and disciplined when it comes to training and nutrition, he considers himself a lazy person when it comes to cooking. Luckily, the local Costco carries chicken breast (Pinty's Oven Roasted Chicken Breasts) that is precooked pre seasoned AND pre sliced. All he needs to do is pop it in the microwave or heat it up in a pan with his vegetables.
Ken states that having processed food may not be the healthiest option. If he had more time he would buy fresh free range chicken breast and cook it himself. However, when it comes to a sustainable diet, consistency is more important than food quality. It is better to eat pre cooked chicken breast all the time, than to eat freshly cooked chicken breast once in a while and have a inconsistent protein intake.
Acknowledge your own weaknesses and take the necessary steps to address them. In this case, Ken addressed his laziness for cooking by choosing a convenient option.
At night Ken continues to eat in order to hit his high calorie goal (~3800 calories). Since he eats most of his protein during the day, he eats a lot more carbohydrates at night. His go to carbohydrates are:
Cereal/Granola with Milk
Quest Bars/Protein Cookies
Ken has admitted to using Mass Gainers. Personally he doesn't recommend it as most mass gainer products have a lot of empty calories (low quality carbohydrates with no nutritional value and often cause bloating). However based on his busy lifestyle, ectomorph body type, and fitness goal to put on a lot of muscle mass, sometimes its better to have more calories than no calories. Knowing this, Ken buys the most expensive mass gainer he can afford in order to mitigate the amount of empty calories.
In addition to mass gainers, Ken also takes these supplements daily to ensure he's getting an adequate amount of nutrients to recover from his training.
Fish Oil Supplement
Ken has been following this nutrition plan for 5 years and counting.