Kai Greene compares his prime bodybuilding diet plan with the recent 7,000 calorie meal plan of Dorian Yates
In a recent episode of the Kai Greene Effect, bodybuilding legend Kai Greene sat down to unpack some of the biggest conversations currently circulating in the sport. From potential changes to the Arnold Classic, to debates about squat training, to the reality of consuming 7,000 calories in the offseason, the episode covered serious ground.
Here’s a brief overview of the topics discussed this week:
- Kai Greene answers: Should big bodybuilding shows like the Arnold Classic drop divisions?
- Branch Warren says bodybuilders today aren’t squatting. Kai responds.
- Kai compares his bodybuilding meal plan to Dorian Yates‘ 7,000 calorie diet.
- Has Kai ever been in a fist fight?
- How much creatine does Kai take?
- What does Kai do when he doesn’t feel motivated to hit the gym?
You can watch the full episode of the Kai Greene Effect above. Keep reading for our in-depth breakdown of the discussion. Let’s dive in!
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Bob Cicherillo Predicts Arnold Classic Will Drop Divisions
One of the most talked-about statements in bodybuilding recently came from Bob Cicherillo. He suggested that in the future, the Arnold Classic may narrow its divisions down to just:
- Men’s Bodybuilding
- Women’s Bikini
- Women’s Fitness
According to Bob, this wouldn’t diminish the event. The athletes from the other divisions would still attend because of the massive expo and industry presence attached to the weekend.
Kai’s Initial Reaction
Before giving his take, Kai Greene made something clear. He doesn’t believe he holds the same kind of institutional influence that Bob currently has. Bob works closely with the IFBB Pro and NPC leagues, and he’s often in communication with decision-makers behind the scenes.
Kai suggested that when Bob Cicherillo makes a statement like this, it likely isn’t random speculation. Given Bob’s proximity to the IFBB Pro League and the National Physique Committee, there may be insight behind the prediction.
“If Bob said it,” Kai implied, “we should consider ourselves advised.”
That’s not blind agreement. It’s recognition that information often flows through insiders before it becomes public policy.
A Reminder from the Ms. Olympia Removal
Kai Greene said he wouldn’t be shocked if Bob Cicherillo’s prediction came true. He recalled when he first heard rumors that the Ms. Olympia would be removed from the sport. At the time, it seemed impossible. But it happened.
That memory serves as a reminder: bodybuilding organizations are willing to make major structural changes if they believe it aligns with their long-term strategy.
If the Arnold Classic reduces divisions, it wouldn’t necessarily shrink the weekend. The expo is a massive draw on its own. Brands, sponsors, and fans attend regardless of who’s competing on stage.
Still, for athletes in divisions potentially left out, it would represent a significant shift in opportunity and visibility.
Branch Warren on Grainy Muscle and Squatting
Another hot topic came from Branch Warren. He argued that “grainy muscle” comes from hard training, not genetics. He also called out modern athletes, suggesting many aren’t squatting enough today.
The implication was clear: today’s competitors may lack the brutal, hardcore training style that defined previous eras.
Does Kai Believe Bodybuilders Aren’t Squatting?
The first name that came to Kai Greene’s mind was Dorian Yates. Dorian won six Mr. Olympia titles and reshaped the sport in the 1990s. Yet, he wasn’t known for prioritizing heavy, ass-to-the-ground barbell squats the way Ronnie Coleman famously did.
Kai pointed out that he rarely saw footage of Dorian squatting. What he did see consistently were leg press sessions.
Now, Kai acknowledged he could be wrong about the frequency. But in terms of public training footage and images, leg presses were far more common than squat videos.
And yet, Dorian became “larger than life.”
Different Philosophies, Same Success
Kai Greene also brought up Dexter Jackson, who built a Hall of Fame career with a very different approach. Dexter was known for precision, lighter weights compared to some peers, and long-term sustainability.
That philosophy stands in stark contrast to Branch Warren’s all-out, heavy, high-intensity style. Both approaches produced elite results.
So when someone suggests modern athletes “aren’t squatting enough,” Kai doesn’t see it as right or wrong. Even if the claim were true, different eras often bring different methods. Bodybuilding has never been one-size-fits-all.
Some athletes respond best to heavy compound movements. Others thrive on controlled volume and machine work. The common thread is progressive overload, consistency, and recovery.
Kai’s larger point was simple: just because training looks different doesn’t mean it’s inferior.
Dorian Yates’ 7,000-Calorie Offseason Diet
Another segment focused on Dorian Yates revealing his 7,000-calorie offseason diet during his prime. For the average person, 7,000 calories sounds extreme. For elite bodybuilders, it can be normal.
Kai Greene explains that when he first got serious about bodybuilding, he regularly consumed 7,000 calories or more per day. But as he matured and gained experience, he stopped counting calories so strictly. Nutrition became muscle memory. He knew what his body needed without tracking every number.
To outsiders, 7,000 calories may sound outrageous. But Kai noted that he’s known female athletes who consumed similar or even greater amounts during intense growth phases. In professional bodybuilding, massive caloric intake isn’t rare. It’s often required.
Kai Greene also emphasized something many fans overlook: learning how to eat consistently is often harder than learning how to train.
When you’re not naturally hungry but still need to eat, discipline becomes critical. You have to stretch meals out. You have to stay on schedule. You have to treat food as part of the job.
He described this as one of the most difficult skills he had to develop. Not the heavy lifts. Not the posing. The eating.
Building a championship physique required him to override natural hunger cues and stick to the plan regardless of appetite. That level of routine separates amateurs from professionals.
Lightning Round: Personal Insights from Kai Greene
The episode wrapped with a lightning round of direct questions from fans.
When Was the Last Time Kai Got in a Fist Fight?
Kai Greene admitted he had been in physical fights when he was younger. But at some point, he experienced a moment of clarity and asked himself – “Why does this matter? What am I proving? Does physical dominance define who I am?”
As he matured and developed real ambition, he realized he didn’t need those confrontations. Having a bigger goal made proving masculinity through violence feel pointless.
It wasn’t about weakness. It was about direction.
Once he had something meaningful to pursue, he didn’t want to jeopardize it with unnecessary conflict.
How Much Creatine Does Kai Take?
Surprisingly, not much. Creatine is often viewed as foundational in bodybuilding supplementation. But Kai explained that everyone is different. He didn’t rely heavily on creatine to build his physique.
That may shock some fans, but it reinforces a theme throughout the episode: there is no universal formula.
Some athletes respond dramatically to certain supplements. Others don’t need them.
Results come from the full system, not one ingredient.
Do You Always Feel Like Training?
Kai was clear here.
No.
Even the most dedicated athletes have days when they don’t feel motivated. Motivation fluctuates. It’s emotional. It’s human.
Discipline, on the other hand, is stable.
Kai believes discipline matters more than motivation. On the days when you don’t feel like training, you go anyway. On the days when you’re tired, distracted, or uninspired, you execute the plan anyway.
Champions aren’t defined by their best days. They’re defined by what they do on their worst days.
That’s the difference between interest and commitment.
Final Thoughts: A Sport That Continues to Evolve
This episode of The Kai Greene Effect highlighted something important about bodybuilding today.
The sport is evolving.
- Major competitions like the Arnold Classic may restructure divisions.
- Training philosophies continue to clash between eras.
- Nutrition strategies remain extreme but individualized.
- Discipline still outweighs motivation.
Kai didn’t present himself as the ultimate authority. He spoke as someone who has lived the life and understands how complex the sport truly is.
Whether Bob Cicherillo’s prediction about the Arnold Classic becomes reality remains to be seen. But if history has shown anything, it’s that bodybuilding organizations are willing to adapt.
And if Kai’s reflections prove anything, it’s that there are many roads to success in this sport.
Heavy squats or leg presses.
7,000 calories counted or eaten by instinct.
Creatine or no creatine.
What matters most is consistency, awareness, and the discipline to execute your plan long after the excitement fades.
For fans and competitors alike, this episode serves as a reminder: bodybuilding is not static. It is shaped by personalities, philosophies, and power structures behind the scenes. Listening closely to insiders like Bob Cicherillo may offer early clues about what’s coming next.
And listening to veterans like Kai Greene offers something even more valuable: perspective.
