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Kevin Hejnas
@hejnasty

325,845 followers

What’s the plan after my shows? 🤔 This is a contest prep season for me, and my first since 2019.. I am getting MUCH leaner than a typical year, bc I’m playing to win 😤 After this show season where I’m dieting down to the 195-200lbs range (~5-6% body fat), I’m going right into: ✅ A recovery diet: where I gain ~5% bodyweight in the first month, this will likely be 10-15lbs gained so that my body can get back to normal function in respect to testosterone, lethargy, libido, appetite, performance, etc (shoutout to @team3dmj as they’ve sort of coined this approach and I had a great experience with it in 2019) ✅ A prolonged surplus phase: after I get up to 205-210lbs from the recovery diet.. I’ll move into a regularly paced lean bulk where I’ll aim to gain 2-3lbs per month and carry that out for 6-12 months before mini cutting. The normal routine 🫡 From there… who knows? 🤷‍♀️ Could do another show season, could have to solidify pro-status if I win this year, could have a “Kevin Jr” along the way, ya never know But overall, enjoying the slow journey of building muscle, challenging myself, and getting better 🙌 For now, I want to bring something I’m proud of to the stage and leave no stone left unturned 👊 Planned shows: @ocbchesapeakeclassic @washingtonstatenatural Possible 3rd show 👀 Apply for coaching: Hejnasty.com/coaching ⬅️ @hejnastycoaching #fitnesscoach #fitnesscoaching #fitcoach #fitcoaching #fitpro #iifym #macros #flexibledieting #onlinecoach #onlinecoaching