In the Trenches with Kyna Squarey

by on October 31, 2023

This month’s feature is about Kyna Squarey, and IFBB pro Bodybuilder and Physique athlete. Kyna’s feedback after the previous competitive season was to shrink her midsection. Athletes and coaches know that there are a few ways to achieve this or at least achieve this illusion: work the midsection with training and vacuums, be always mindful of posture, and do everything you can to ensure digestion is running smoothly. As athletes eating all the time, and overtraining for periods of time, inflammation due to stress can wreak havoc on the digestive system. Cris made sure to address this first factor with having Kyna start her day with a digestive drink consisting of greens, organic lemon, glutamine, aloe vera, and collagen.

Additionally, to decrease body stress and reduce inflammation, Cris had Kyna do short duration fasts. The fasting window decreased as the prep wore on and got closer to show day.

Cris and Kyna started their prep at 19 weeks out. This is what they did.

1.23.23 (19 weeks out)

As you can see below, Kyna started her diet with a very healthy metabolism at 3500 calories on training days. This would tell me that she had very balanced sex hormones and excellent thyroid function to go with her incredible muscle mass. You will see that her non-training days were limited 2 meals a day to give her a solid fasting window limited to water and coffee in the earlier hours of the day

Days Training: 5
Cardio: 3 x 20 LISS
Cheat Meals: two per week. One out, one at home
Bodyweight: 152.8

Training Day Plan

Meal 1- 4 oz. 99% lean turkey, 225-gram jasmine rice, 1 tbsp. extra virgin olive oil, 200-gram pineapple, 50-gram sauerkraut
Meal 2- 3oz chicken breast, 225-gram jasmine rice, 10 grams virgin coconut oil, 100-gram orange
Meal 3- Pre: 3 oz. whitefish, 70-gram cream of rice, 16 grams almonds, 150 grams strawberries or blueberries
Intra- 1.5 scoops Granite Recovery, 5 grams creatine mono, 5 grams glutamine, 8 oz. coconut water
Meal 4- Post: 5 oz whitefish, 225 grams jasmine rice, 200-gram pineapple, 14 grams of any nut
Meal 5- 3 oz 99% lean ground turkey, 225-gram jasmine rice, ½ tbsp. macadamia nut oil, 50-gram celery
Meal 6- 4 oz whitefish, 8 oz. any potato, 1 tbsp. extra virgin olive oil, 50-gram asparagus
Meal 7- 4 oz wild salmon, 1 large salad with balsamic, ½ tbsp. avocado oil, 14 grams of any nut

Total: 223 grams protein, 464 grams carbohydrate, 88.5 grams of fat, 3548.5 calories. 25.1% protein, 52.4% carbohydrate, 22.4% fat.

Non-Training Day Plan

Meal 1- Cup of coffee
Meal 2- 4 oz cod, 225-gram jasmine rice, 1 tbsp. olive oil, 200-gram strawberries or blueberries, 50 grams sauerkraut
Meal 3- 4 oz. wild salmon, 225-gram jasmine rice, 12 grams coconut oil, 150-gram grapes, 50 grams asparagus

Totals: 71 grams protein, 156.5 grams carbohydrate, 35 grams of fat, 1223 calories. 23% protein, 51.2% carbohydrate, 25.7% fat.

2.10.23 (16 weeks out)

Days Training: 5
Cardio: 4 x 20 LISS
Cheat Meals: one per week.
Bodyweight: 148.8

Training Day Plan

Meal 1- 4 oz. 99% lean turkey, 225-gram jasmine rice, 1 tbsp. extra virgin olive oil, 200-gram pineapple, 50-gram sauerkraut
Meal 2- 3oz chicken breast, 225-gram jasmine rice, 10 grams virgin coconut oil, 100-gram orange
Meal 3- Pre: 3 oz. whitefish, 70-gram cream of rice, 16 grams almonds, 150 grams strawberries or blueberries
Intra- 1.5 scoops Granite Recovery, 5 grams creatine mono, 5 grams glutamine, 8 oz. coconut water
Meal 4- Post: 5 oz whitefish, 225 grams jasmine rice, 200-gram pineapple, 14 grams of any nut
Meal 5- 3 oz 99% lean ground turkey, 150-gram jasmine rice, ½ tbsp. macadamia nut oil, 50-gram celery
Meal 6- 4 oz whitefish, 5 oz. any potato, ½ tbsp. extra virgin olive oil, 50-gram asparagus
Meal 7- 4 oz wild salmon, 1 large salad with balsamic, ½ tbsp. avocado oil

Totals: 218 grams protein, 421.5 grams carbohydrate, 74.5 grams of fat, 3228.5 calories. 27% protein, 52.2% carbohydrate, 20.7% fat.

Non-Training Day Plan

Meal 1- Cup of coffee
Meal 2- 4 oz cod, 225-gram jasmine rice, 1 tbsp. olive oil, 200-gram strawberries or blueberries, 50 grams sauerkraut
Meal 3- 4 oz. wild salmon, 225-gram jasmine rice, 12 grams coconut oil, 150-gram grapes, 50 grams asparagus

Totals: 71 grams protein, 156.5 grams carbohydrate, 35 grams of fat, 1223 calories. 23% protein, 51.2% carbohydrate, 25.7% fat.

3.10.23 (12 weeks out)

Calories are starting to drop on training days and an extra meal was added to the non-training days.

Days Training: 5
Cardio: 5 x 25 LISS
Cheat Meals: none
Bodyweight: 159.9

Training Day Plan

Meal 1- 4 oz. 99% lean turkey, 100-gram jasmine rice, 1/2 tbsp. extra virgin olive oil, 200-gram pineapple, 50-gram sauerkraut
Meal 2- 3oz chicken breast, 100-gram jasmine rice, 4 grams virgin coconut oil, 100-gram orange
Meal 3- Pre: 3 oz. whitefish, 70-gram cream of rice, 16 grams almonds, 150 grams strawberries or blueberries
Intra- 1.5 scoops Granite Recovery, 5 grams creatine mono, 5 grams glutamine, 8 oz. coconut water
Meal 4- Post: 5 oz whitefish, 200 grams jasmine rice, 200-gram pineapple, 14 grams of any nut
Meal 5- 3 oz 99% lean ground turkey, 100-gram jasmine rice, 50-gram celery
Meal 6- 4 oz whitefish, 3 oz. any potato, ½ tbsp. extra virgin olive oil, 50-gram asparagus
Meal 7- 4 oz wild salmon, 1 large salad with balsamic, ½ tbsp. avocado oil

Totals: 207 grams protein, 318 grams carbohydrate, 47.5 grams of fat, 2529.5 calories. 32.8% protein, 50.3% carbohydrate, 16.9% fat.

Non-Training Day Plan

Meal 1- Cup of coffee
Meal 2- 4 oz. 99% lean turkey, 150 grams jasmine rice, 16 grams almonds, 100-gram apples, 0 grams kimchi
Meal 3- 4 oz cod, 225-gram jasmine rice, ½ tbsp. olive oil, 100-gram strawberries or blueberries, 50 grams sauerkraut
Meal 4- 4 oz. wild salmon, 225-gram jasmine rice, 8 grams coconut oil, 50-gram grapes, 50 grams asparagus

Totals: 100 grams protein, 150 grams carbohydrate, 33 grams of fat, 1295 calories. 30.7% protein, 46.3% carbohydrate, 22.9% fat.

4.10.23 (8 weeks out)

Non- training day meals are brought to 6 per day.

Days Training: 5
Cardio: 5 x 40 LISS
Cheat Meals: none
Bodyweight: 156

Training Day Plan

Meal 1- 4 oz. 99% lean turkey, 75-gram jasmine rice, 1/2 tbsp. extra virgin olive oil, 50-gram sauerkraut
Meal 2- 3oz chicken breast, 75-gram jasmine rice,
Meal 3- Pre: 3 oz. whitefish, 70-gram cream of rice, 16 grams almonds
Intra- 1.5 scoops Granite Recovery, 5 grams creatine mono, 5 grams glutamine, 8 oz. coconut water
Meal 4- Post: 5 oz whitefish, 200 grams jasmine rice, 50-gram pineapple, 14 grams of any nut
Meal 5- 3 oz 99% lean ground turkey, 50-gram celery
Meal 6- 4 oz whitefish, 50-gram asparagus
Meal 7- 4 oz wild salmon, 1 large salad with balsamic

Totals: 201 grams protein, 188 grams carbohydrate, 36.5 grams of fat, 1886.5 calories. 42.6% protein, 39.9% carbohydrate, 17/4% fat.

Non-Training Day Plan

Meal 1- 3 oz. 99% lean turkey, 75-gram jasmine rice, 16 grams almonds, 50-gram kimchi
Meal 2- 3 oz cod, 75-gram jasmine rice, ¼ tbsp. olive oil, 50 grams sauerkraut
Meal 3- 3 oz. wild salmon, 16 grams almond butter
Meal 4- 3 oz. chicken breast, 16 grams almond better.
Meal 5- 3 oz code, ½ tbsp. avocado oil, salad with balsamic vinegar
Meal 6- 3 ground turkey, ¼ tbsp olive oil, 50-gram asparagus.

Totals: 137 grams protein, 61 grams carbohydrate, 44 grams of fat, 1190 calories. 50.6 % protein, 20.6% carbohydrate, 33.23% fat.

5.8.23 (4 weeks out)

Now, you will see Cris starts to use a regular carb cycle having non-training days be no carb, 3 training days as low carb and then two higher refeed days each week, also, on training days.

Days Training: 5
Cardio: 5 x 30+ 5 x 20 LISS
Cheat Meals: none
Bodyweight: 152.8

Wed/Fri/Sun

Meal 1- 4 oz. 99% lean turkey, 1/2 tbsp. extra virgin olive oil, 50-gram sauerkraut
Meal 2- 4 oz chicken breast, 50-gram asparagus
Meal 3- Pre: 3 oz. whitefish, 45-gram cream of rice, 16 grams almonds
Intra- 1.5 scoops Granite Recovery, 5 grams creatine mono, 5 grams glutamine, 8 oz. coconut water
Meal 4- Post: 5 oz whitefish, 100 grams jasmine rice, 14 grams of any nut
Meal 5- 4 oz 99% lean ground turkey, 50-gram celery
Meal 6- 4 oz whitefish, 50-gram asparagus
Meal 7- 4 oz wild salmon, 1 large salad with balsamic

Totals: 207.5 grams protein, 102.5 grams carbohydrate, 36.5 grams of fat, 1568.5 calories. 52.9% protein, 26.1% carbohydrate, 20.9% fat.

Mon/Thurs

Meal 1- 4 oz. 99% lean turkey, 8 grams almonds, 50-gram kimchi
Meal 2- 5 oz cod, 75-gram jasmine rice, ¼ tbsp. olive oil, 50 grams sauerkraut
Meal 3- 4 oz. wild salmon, 3-gram coconut oil
Meal 4- 4 oz. chicken breast, 8 grams almond butter.
Meal 5- 5 oz cod, 1/4 tbsp. avocado oil, salad with balsamic vinegar
Meal 6- 4 oz ground turkey, ¼ tbsp olive oil, 50-gram asparagus

Totals: 185 grams protein, 3 grams carbohydrate, 36 grams of fat, 1074 calories. 68.7 % protein, 1.1% carbohydrate, 30.17% fat.

Tues/Sat

Meal 1- 3 oz. 99% lean turkey, 45-gram cream of rice, 100-gram strawberries
Meal 2- 3 oz chicken breast, 150-gram jasmine rice
Meal 3- Pre: 3 oz. whitefish, 70-gram cream of rice, 16 grams almonds, 100-gram strawberries
Intra- 1.5 scoops Granite Recovery, 5 grams creatine mono, 5 grams glutamine, 8 oz. coconut water
Meal 4- Post: 4 oz whitefish, 200 grams jasmine rice, 100-gram pineapple, 14 grams of any nut
Meal 5- 4 oz 99% lean ground turkey, 50-gram celery
Meal 6- 4 oz whitefish, 45-gram cream of rice, 50-gram asparagus
Meal 7- 4 oz wild salmon, 150-gram jasmine rice, 1 large salad with balsamic, ½ tbsp. olive oil

Totals: 192.5 grams protein, 333 grams carbohydrate, 46 grams of fat, 2532.5 calories. 30% protein, 52% carbohydrate, 17% fat.

5.17.23 (2.5 weeks out)

Kyna is looking almost ready now and the size of her refeed days increases

Days Training: 5
Cardio: 5 x 30+ 5 x 20 LISS
Cheat Meals: none
Bodyweight: 151.5

Wed/Fri/Sun

Meal 1- 4 oz. 99% lean turkey, 1/2 tbsp. extra virgin olive oil, 50-gram sauerkraut
Meal 2- 4 oz chicken breast, 50-gram asparagus
Meal 3- Pre: 3 oz. whitefish, 45-gram cream of rice, 16 grams almonds
Intra- 1.5 scoops Granite Recovery, 5 grams creatine mono, 5 grams glutamine, 8 oz. coconut water
Meal 4- Post: 5 oz whitefish, 100 grams jasmine rice, 14 grams of any nut
Meal 5- 4 oz 99% lean ground turkey, 50-gram celery
Meal 6- 4 oz whitefish, 50-gram asparagus
Meal 7- 4 oz wild salmon, 1 large salad with balsamic

Totals: 207.5 grams protein, 102.5 grams carbohydrate, 36.5 grams of fat, 1568.5 calories. 52.9% protein, 26.1% carbohydrate, 20.9% fat.

Mon/Thurs

Meal 1- 4 oz. 99% lean turkey, 8 grams almonds, 50-gram kimchi
Meal 2- 5 oz cod, 75-gram jasmine rice, ¼ tbsp. olive oil, 50 grams sauerkraut
Meal 3- 4 oz. wild salmon, 3-gram coconut oil
Meal 4- 4 oz. chicken breast, 8 grams almond butter.
Meal 5- 5 oz cod, 1/4 tbsp. avocado oil, salad with balsamic vinegar
Meal 6- 4 oz ground turkey, ¼ tbsp olive oil, 50-gram asparagus

Totals: 185 grams protein, 3 grams carbohydrate, 36 grams of fat, 1074 calories. 68.7 % protein, 1.1% carbohydrate, 30.17% fat.

Tues/Sat

Meal 1- 3 oz. 99% lean turkey, 70-gram cream of rice, 100-gram strawberries, 16-gram almond butter
Meal 2- 3 oz chicken breast, 225-gram jasmine rice, ½ tbsp. olive oil
Meal 3- Pre: 3 oz. whitefish, 70-gram cream of rice, 16 grams almonds, 150-gram strawberries
Intra- 1.5 scoops Granite Recovery, 5 grams creatine mono, 5 grams glutamine, 8 oz. coconut water
Meal 4- Post: 4 oz whitefish, 200 grams jasmine rice, 100-gram pineapple, 14 grams of any nut
Meal 5- 4 oz 99% lean ground turkey, 70-gram cream of rice, ½ tbsp. olive oil
Meal 6- 4 oz whitefish, 45-gram cream of rice, 50-gram asparagus
Meal 7- 4 oz wild salmon, 150-gram jasmine rice, 1 large salad with balsamic, ½ tbsp. olive oil

Totals: 201.55 grams protein, 440.5 grams carbohydrate, 56 grams of fat, 3072.5 calories. 26% protein, 57% carbohydrate, 16% fat.

5.28.23 (1 weeks out)

Days Training: 5
Cardio: 5 x 30
Cheat Meals: none
Bodyweight: 147.8

1 Week Out

Meal 1- 4 oz. 99% lean turkey, 1/2 tbsp. extra virgin olive oil, 150-gram jasmine rice
Meal 2- 4 oz chicken breast, 50-gram asparagus, 150-gram jasmine rice
Meal 3- Pre: 3 oz. whitefish, 70-gram cream of rice, 16 grams almonds, 100-gram blueberries
Intra- 1.5 scoops Granite Recovery, 5 grams creatine mono, 5 grams glutamine, 8 oz. coconut water
Meal 4- Post: 5 oz whitefish, 150-gram jasmine rice, 100-gram blueberries, 14 grams of any nut
Meal 5- 4 oz 99% lean ground turkey, 50-gram celery
Meal 6- 4 oz whitefish, 50-gram asparagus
Meal 7- 4 oz wild salmon, 1 large salad with balsamic

Totals: 220 grams protein, 236 grams carbohydrate, 36.5 grams of fat, 2152.5 calories. 40% protein, 43% carbohydrate, 16% fat

Kyna is ready for the show here. Cris monitored her diet day by day and kept her calories right around this level all week with minor tweaks and then had her eat her protein, fat and veggie meals the day of the show until the later meals.

6.4.23 Day of Show

Bodyweight: 148

Meal 1- 4 oz. 99% lean turkey, 1/2 tbsp. extra virgin olive oil
Meal 2- 4 oz chicken breast, 50-gram asparagus, 16-gram almond butter
Meal 3- 5 oz. whitefish, 16 grams almonds
Meal 4- 4 oz whitefish, 200-gram jasmine rice, 100-gram blueberries
Meal 5- 3 oz 99% lean ground turkey, 70-gram cream of rice, 16-gram almond butter
Meal 6- 4 oz whitefish, 200-gram jasmine rice, ½ tbsp. olive oil
Meal 7- 4 oz wild salmon, 200-gram jasmine rice, 100-gram blueberries

Totals: 224 grams protein, 239 grams carbohydrate, 54.5 grams of fat, 2342.5 calories. 38% protein, 40% carbohydrate, 22% fat

Kyna Finished 7th place at the Toronto Pro. Next month, in Part 2 of the Kyna feature, Andrew and Cris Will discuss the changes to the plan and the decision Cris made in switching Kyna to the female Bodybuilding division for the rest of her season.