 | Countdown to Summer with Coach Ken 💪 | Want to manage your weight and stay fit through the summer? Coach Ken shares his personal routine, cardio approach, and nutrition tips for staying lean without sacrificing energy or performance. |
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Tell us about your nutrition when getting ready for summer, specifically shredding season.
"To prepare for the warmer months, I focus on three key nutrition strategies: reducing ultra-processed foods to avoid overeating, increasing protein intake to 30g per meal, and prioritizing high-volume fruits and vegetables to stay satiated."
A typical day looks like this: Breakfast: Overnight oats with chia seeds, Greek yogurt, protein powder, and cinnamon Pre-Workout Snack: Banana with peanut butter Lunch: Chicken breast with roasted spaghetti squash, zucchini, and butternut squash, topped with spicy marinara and whole milk ricotta Dinner: Ground turkey with mashed sweet potato, peas, roasted cauliflower, and broccoli Snacks: Honeycrisp apples, dried mango, and roasted salted pistachios |
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How does your workout regimen change with warmer weather?
"Living in New York, my cardio routine shifts with the seasons to align with both weather conditions and training goals. In winter, I focus on maintenance and strength-building with steady-state sessions on the StairMaster. Spring is dedicated to Zone 2 fat-burning runs outdoors. Summer is for indoor conditioning because I am too old for running in 90 degree heat. In the fall, I incorporate sprint intervals. " |
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What changes in your routine when you’re looking to lean out?
"As I transition into a summer shred phase, I reduce heavy lifting in favor of higher training volume and increased accessory work. I also incorporate 5–15 minutes of warm-up cardio and finish sessions with high-intensity intervals on equipment like the SkiErg, rower, or assault bike." |
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How do you stay fit on the go? Travel can disrupt a fitness routine, but with a bit of planning, it’s much easier to stay consistent.
Tip 1: Choose hotels with a gym—accessibility increases the likelihood you'll use it.
Tip 2: Schedule workouts in your calendar as appointments to ensure follow-through, even during early mornings.
Tip 3: If a gym isn’t available, prepare a hotel room-friendly bodyweight workout the night before.
Tip 4: Research restaurants and pre-select meals before your trip, so you can make smart choices before getting off the plane.
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Tell us your five summer essentials.
My five summer essentials are: - Single-speed bike – Biking is the fastest and most enjoyable way to get around New York City.
- High-quality socks – Since your feet connect you to the ground, I believe in treating them right.
- Bodybuilding.com Lemonade Electrolytes – They turn even mediocre tap water into a refreshing summer drink.
- Sunglasses – I tend to lose them, so an affordable pair is a must.
- Slim portable charger – Because no one wants to deal with a dead phone mid-day.
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Coach Ken's Signature Shred Stack🔥 |
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| | |  | Signature Triple Carnitine | | |
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WORKOUT PREVIEW: Strength for Athletes #1 with Coach Ken Yu |
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