Kai Greene: “The Predator”

“Bodybuilding is an art. Your body is the fabric; nutrition is the paint and weights are your brushes. We have the ability of turning a self-portrait into a masterpiece.” – Kai Greene

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About Kai

Kai Greene is one of the most renowned bodybuilders in the modern times of this sport. His successes and wins in several competitions have given him the names “The Predator” and “Mr. getting it done.” He is widely recognized around the globe for his incredible physique. From launching his supplement brand in 2015 to appearing in a box office documentary in 2013, Kai’s career has blossomed over the years.

Kai Greene Back

Rough start

Many success stories have a tough beginning, and Kai Greene’s is no different. He was born in New York and orphaned at age 6. For the next ten years, he went from one foster home to another. Kai struggled with finding a community where he could belong. That left him feeling like an outcast for the better part of his youth. This led Kai to misbehave in school to the extent of being kicked out of his foster home and school.

Weight training journey

Through the rough times, Kai Greene found comfort in weight training. It gave him something to hold on. Greene visited the gym frequently to escape the reality of his hard life. By the time he was 13 in 1988, he had already developed a fabulous physique.

Thanks to his genetics, Kai developed a physique much faster than other people his age. Fortunately, his 7th-grade teacher noticed his potential and introduced him to bodybuilding. The teacher encouraged Greene to participate in teen championships. With time, he realized that he was doing great at it, and this was his motivation to change his destiny.

More successes

As they say, the rest is history. Over the years, Kai entered several bodybuilding shows, and by the time he was 19 years old, he has already won a Pro Card in the 1994 NGA American Nationals. He would later participate in other events; some of which he won and others he lost.

Kai Greene later took a break of four years in 1999 from competing. During his time off, he trained hard and returned with one of the best physiques in the world. When he came back, he struggled a little but eventually got back in the flow.

At age 32, he won his first professional bodybuilding competition. Kai Greene later won The Arnold Classic and Mr. Olympia. He has won several other championships since then.

An artist with many specialties

Kai Greene found a second way of expressing himself – through art. He started collecting an extensive collection of canvas paintings. Being a creative, The Predator also uses visual art to attract masses of admirers. Kai has also participated in documentaries.

In 2015, Kai Greene decided to venture into entrepreneurship by establishing a supplements company. His firm gained popularity in the industry.

Age & Birthday

Kai Greene is 45 years old and was born July 12, 1975.



5’8″ (172.5cm)


On-season – 265 (120.2 kg)

Off-season – 275lbs (124.7 kg)


Arms – 22″

Chest – 58″



Kai plans his diet around lean proteins, healthy fats, and complex carbohydrates. He eats 1.5g protein per pound of bodyweight to promote maximum muscle growth.

When Kai is preparing for a contest, he eats seven meals in smaller portions. When he is bulking, Greene eats large portions of food divided over five meals a day.

As for his cheat meals, Kai takes a treat whenever he craves it. He counts on cheat meals to fill his body. Besides, The Predator knows that a bodybuilder should shock his body once in a while to ascertain that his physique is developing.

Kai’s ideal pre-contest diet

  • A pint of white rice, turkey burger, two chicken breasts
  • 2 cups of mixed vegetables, 16 oz steak
  • 16 oz steak, 12 egg whites, a quart of white rice
  • Protein shakes, avocado or a cup cashews
  • 16 oz steak with two sweet potatoes
  • 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn

Bulking diet

  • 6 ounces of grilled flank steak, one teaspoon olive oil, one ripe tomato, ½ a cucumber
  • Two slices of Ezekiel bread, ¼ shredded cheddar cheese, four egg whites, and two scallions
  • 6 ounces of boneless chicken breast, 1/3 cup of quinoa, craisins, two walnuts
  • Two scoops of vanilla protein powder, 1 cup of water, 1-ounce almonds, 1 cup blueberries
  • 5-ounces of tuna steak, four stalks of asparagus, one tablespoon butter, two medium sized yams, two tablespoon parmesan cheese

Training & Workout Routine

Kai Greene understands that working out is essential for consistent growth results. That is why he spends 15 to 20 minutes of training abs and stretching.

Kai works on only one muscle group a day. The predator has realized that he responds well to this routine. Kai focuses on enhancing his mind-muscle connection. That is why he lifts weights in higher reps.

Here is a sample of Kai’s workout routine:

Day 1 – Chest (3 sets with 20, 15, 12 reps each)

  • Flat bench presses
  • Decline bench presses
  • Incline or flat dumbbell flys
  • Arm pullovers

Day 2 – Arms

For triceps (3 sets with 20, 15, 12 reps each)

  • Dumbbell kickbacks
  • Standing Triceps extensions
  • Overhead dumbbell triceps extensions
  • Triceps cable press down

For biceps (4 sets with 8 to 10 reps each)

  • Reverse curls
  • Dumbbell curls
  • Standing bicep curls with a straight bar
  • Preacher curls
  • Concentration curls

Day 3 – Legs (3 sets with 12 to 15 reps each)

  • Squats
  • Hack squats
  • Leg extensions
  • Leg presses
  • Standing calf raises

Day 4 – Back (3 sets with 12 reps each)

  • Lats pull down
  • T-bar rows
  • Barbell pull ups
  • One arm dumbbell rows
  • Seated cable rows

Day 5 – shoulder (3 sets with 12 to 15 reps each)

  • Military Presses
  • Upright rows
  • Arnold Presses
  • Behind the neck presses
  • Lateral raises

Day 6 – Rest

Best Known For

The Predator’s success in bodybuilding has made him famous, both in bodybuilding and beyond. Kai’s popularity started when he was a teen champion. The 2009 Arnold Classic, where he was awarded by Arnold Schwarzenegger, made Kai a household name. Many people also relate to his appearance in the documentary – ‘Generation Iron.’

Achievements & Awards

Championships Won

  • 1994 NGA American Nationals – 1st
  • 1996 WNBF Pro Natural Worlds – 1st
  • 1999 NPC Team Universe Championships – 1st
  • 2007 Shawn Ray Colorado Pro – 1st
  • 2008 New York Pro – 1st
  • 2009 Australian Pro Grand Prix – 1st
  • 2009 Arnold Classic – 1st
  • 2010 Arnold Classic – 1st
  • 2010 Australian Pro Grand Prix – 1st
  • 2011 New York Pro – 1st
  • 2013 EVL’s Prague Pro – 1st
  • 2016 Arnold Classic – 1st
  • 2016 Arnold Classic Australia – 1st
  • 2016 Arnold Classic Brazil – 1st

Documentaries featured

  • 2009 – Overkill
  • 2010 – Redemption
  • 2013 – Generation Iron

How Kai Can Inspire Us

Kai Greene once said that he is a believer and trusts that we shape and create the life that we choose with our minds.

Kai has proven that resilience can take us places. From losing his parents at a tender age to finding a place to call home and finally becoming a bodybuilding champion, there is a lot to learn from this athlete.

Besides his strong spirit, another lesson we can pick from The Predator’s story is that we should dream wildly. Bodybuilding was always Kai’s outlet for his troubles as a child. When he yearned for a championship, he went for it with all his energy. Over the years, he found other passions such as painting and visual art, and he did them with all his power.

Kai Greene never stopped at bodybuilding. He went on to participate in documentaries and to even establish a supplement company in 2015.

If you are looking for inspiration or a reason to hold on irrespective of your challenging circumstances, read Kai Greene’s story, and you’ll find it.

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