The Best of Kinobody “Quick Start” Guide

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Over the past several years, this site has grown into an amazing resource.

With posts ranging from dieting to lifting to lifestyle (and more), I felt like I should provide a place to "start" for new visitors to the site.

Because here's the thing...

You can transform your physique with the proper workout and nutrition strategies. This collection of posts from Kinobody are the "best of the best" that will teach you how to do just that.

I have organized them all into an easy to browse section based on topic so you can find exactly what you need when you need it. Bookmark it.

Come back here for them whenever you need help with any of these topics.

(Note: If you know of a post on the site that’s awesome, but isn’t listed here, leave it in the comment section and I’ll include it.)

Explore: Build Muscle | Workouts to Get Lean & Shredded | Diet, Nutrition & Fasting | Celebrity Workouts | 6 Pack Abs | Bodyweight Training | Psychology and Mind Hacks | Kinobody Lifestyle

Build Muscle

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Workouts to Get Lean and Shredded

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Diet, Nutrition and Fasting

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Celebrity Workouts

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6 Pack Abs 

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Bodyweight Training

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Psychology and Mind Hacks for Getting Lean and Shredded

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Kinobody Lifestyle

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  1. Jim

    Hey Greg nice article man! Really good read!
    On another note – I thank rusty moore because it’s sent me in the direction to people like you and I never thought I’d say this but I’m coming to realise a lot of his stuff really is bro science! You an mike Matthews are the man! Mike has really shown me getting in shape is just a game of numbers – calories and macros. Lift heavy. Job done. :) I would really recommend trying his programme if you haven’t. Perfect ratio of sets and workload. The gains are just unreal! Ha anyway keep up the good work man!

    • Greg

      lol I accepted it 5 minutes ago and now I’m just reading this comment right now. You do realize that I have to manually approve all comments and I respond to each and everyone. So my apologies if it wasn’t approved instantaneously ;)

  2. K

    I’ve been trying to cut like Patrick Bateman, eating low cal and following the lift program. But I’m looking more like Christian bale from Batman instead. Not necessarily a bad thing but the cut-ness isn’t happening?

    • Greg

      It will take time. I suppose you have more muscle. You may need to keep dieting while taking a couple weeks of any lifts. Maybe just do whatever muscles are stubborn. This will slim down your physique. BUt once you get to 7-8% body fat, you should look like Bateman. You’re probably just not lean enough yet, that’s why.

  3. Rob

    Hey Greg,
    I know you are strong and ripped.
    I just read an article on Ryan Reynolds working out every day, one muscle group a day for Blade 3, and I know you don’t advise that.
    But he’s ripped too.
    But I think in an interview, he said he looks great, but feels like crap.

    Anyway, I’ve noticed your progression of different strategies over the months. So what’s your most recent workout & diet strategy?


      • Greg

        Mostly just working on maintaining while leaning down. I’m still fasting and eating 2 meals per day.

    • Greg

      Well the reason he is ripped comes down to having a very low body fat. He could have built the same level of muscle development and actually gotten a lot stronger lifting three days per week. He was doing the basic 6 meals a day protocol of “clean food”. He would have loved his routine if he focused on flexible eating. Hitting calories and macros with foods of his preference.

      • Rob

        I see…
        Thanks for explaining it.
        I guess these HOLLYWOOD trainers have a deadline to get the actors to a certain look, and train them hard for hours a day, which works, but their muscles and CNS’s are shot.

        They need to hire the KINOBODY GUY.

        Keep sharing…


  4. Zach Young

    I feel soft and puffy, bloated and weak. Yet Everyone says I look great. I think I’m in a fitness rut. Any advice on how to climb out of it? I’m thinking about focussing in on the GG program and then do fasted walking in the mornings on off days. The only problem I have with the GG program is that I love challenges and improvements built into a workout program. I guess the challenges with this program is to get stronger and improve! Any general motivational advice for a fellow Canuck?


  5. Aaron

    Hi Greg!
    JUst curious, who else in the fitness industry does RPT? Can you name a few? Just wanna broaden my knowledge about RPT style training!


    • Greg

      Martin Berkhan of leangains uses it extensively. And a lot of people pretty much use it where they’ll build up to a heavy top set and then do a couple back off sets.

  6. Prithvi

    Hey Greg,

    I just bought the aggressive fat loss package and for some reason I can’t access it cause I don’t have the required username or password. I have the payment receipt and order number. Please advice on what I should do.

    Kind Regards

    Prithvi Naik

  7. Prithvi

    I get redirected to the Kinobody Elite login page. But I don’t even have an account with kinobody elite so I can’t reset a password. Should I take a membership to access my fat loss program?

    Kind Regards

      • Prithvi

        I’m just don’t know how I get access to my fat loss program. I click the link in the email payment recipt that says ‘click here to access your digital products’ and I’m sent to the kinobody elite login page for which I do not have a username or password.

      • Prithvi

        Thanks mate, got the email. I’m all pumped up to kick off with my fat loss program tomorrow!

  8. Chet

    Fantastic thoughtful writing as always Greg!

    How do I build really powerful, athletic, flexible legs?

  9. Aaron

    Hi Greg!
    The May workout for kinobodyelite does not seem to appear yet when i log in to the kinobodyelite page. :)

  10. Red

    Hey Greg!
    Cool website!
    I like your “heavy training for muscles that are strong and last” strategy.
    My shoulders always seem to lag behind. What’s this shoulder specialization I keep reading about?

    • Greg

      Well I’d suggest getting very strong on shoulder presses and start hitting some serious rest pause lateral raises.

      • Red

        So, Mon, Wed, Fri…
        Shoulders first…Every other workout?

        1. Shoulder press
        2. Incline press
        3. Lateral raise
        4. Dips (or triceps exten.)
        5. Abs/ core

        1. Pull-ups (or Chin-ups)
        2. Sumo deadlift
        3. Reverse fly
        4. Bicep curl
        5. Abs/ core

        Rinse and repeat???
        A B A , B A B, A B A

        Or the push workout twice a week until the shoulders kinda catch up.

        Like: A B A , A B A , A B A

        Note: My legs and arms grow way ahead of the rest of my body. (And calves, always get compliments, I’m lucky to almost never have to work them.)

        I WANT MASSIVE BROAD DELTS! more than any other muscles,
        but I’m so afraid to overtrain them.

        So which schedule do you recommend… Wise Kinobody Creator?

        …I know, I’m asking for free advice, but other readers may benefit from your response.



  11. Aaron V


    Great job on another masterpiece dude! Learning to accept myself and enjoy the present makes life awesome!!
    I used to have that attain and projecting happiness mentality and I succeeded but it was never enough. When I learned to accept myself and circumstances I continued to succeed but now the journey is worthwhile and amazing!

    Keep up the great work bro! It is well appreciated! =)

    • Greg

      Thanks so much Aaron! That’s an awesome revelation you had, it makes all the difference in the world.