2.5 kilos of baked beans, 36 pigs in blankets, 1kg of yoghurt, half a kilo of tuna. There's only one person willing to put himself through this in the name of hitting his protein goals — Kai Sheps.
Determined to bulk up after feeling unhappy with his physique, Kai set out on a mission to pack in the protein any way he could and build some serious muscle. Along the way, he’s built a massive following, eager to see what he might eat next.
After sharing countless weird protein challenges, his followers wanted to know what his actual daily diet looks like. Because surely it’s not 500g of blended tuna…
Meal 1: Breakfast
First up, the most important breakfast of the day. Loaded with protein, carbs and calories, Kai’s breakfast sets him up for the day ahead.
- 6 eggs
- 5 rashers of streaky bacon
- 1 bagel
- Glass of orange juice
- Scoop of creatine
Macros:
- Calories | 1,078
- Protein | 73g
- Carbs | 74g
- Fat | 52g
Meal 2: Pre-workout
The second meal of the day? Breakfast, part two. This time the focus was on carbs for energy and an unbeatable pump.
- Granola
- Milk
- MARVEL Clear Whey Protein: Hulk
Macros:
- Calories | 911
- Protein | 69g
- Carbs | 86g
- Fat | 28g
Meal 3: Lunch
Fried mince mixed with mashed sweet potato and a splash of double cream. Not the most appetising meal at all, but it got the job done.
- Beef mince
- 2 sweet potatoes
- Splash of double cream
- Cheese
Macros:
- Calories | 723
- Protein | 61g
- Carbs | 32g
- Fat | 36g
Meal 4: Dinner
With Kai’s girlfriend home to cook steak fajitas, the food started to look a bit more appealing (no offence to Kai’s lunchtime concoction).
- Onion
- Pepper
- Steak
- Wrap
- Guacamole
- Cheese
Macros:
- Calories | 884
- Protein | 50g
- Carbs | 52g
- Fat | 52g
Take home message
Four meals, 3,420 calories, and not a single gagging noise you’d normally hear in a Kai Sheps video. Here’s the final macro round-up:
- Calories | 3420
- Protein | 213g
- Carbs | 253g
- Fat | 168g
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After finishing an internship with Myprotein, Emily returned to university to finish her degree in Business Management and Marketing, before coming back to work full-time with the team. Emily specialises in high-protein recipes, inspiring real-life stories and accessible health and fitness advice, and her work has been featured in The Supplement Magazine. When she’s not in the kitchen baking or cooking, she’s out exploring Manchester’s best food spots, or working up an appetite at the gym.
