Contact

If you need to contact me for media inquiries, business purposes, for coaching or to share your kinobody transformation with me, you can email me at – gregoryogallagher@gmail.com

Due to the high volume of emails I receive, I am no longer able to answer peoples questions.

That said, if you are following one of my courses, you will have access to a private forum that I frequent regularly.

As well, if you are one of my coaching clients, you will have unlimited email access to me for the full, 12 week program (although, this is not to be abused). The current investment for my coaching program 697 US for 12 weeks.

I will be doing my best to read and respond to all the comments on my latest articles. But comments should pertain to the article only and not unrelated questions.

Finally, I am interacting with people everyday on my Kinobody Instagram PageYoutube and Facebook Page.

 

  • Ryan

    Hi, hope you’re well. First, just want to say that your site is absolutely awesome! I’m just starting to seriously focus on changing my lifestyle to get the physique, energy, etc. I’ve always wanted, and all the info. you research and provide is beyond amazing…thanks so much for your dedication!

    Just one quick question for the time being: In one of your other great articles, you mentioned that you liked ON’s Natural 100% Whey Gold Standard Protein.

    I just received the Greek god hidden info., and in the article regarding the two protein shakes and one salad diet, you mention you used the Rainbow Light protein.

    Just wondering if you switch up the types of protein you use, or if there is one product you generally prefer to always use?

    Thanks!

    • admin

      Thanks Ryan! Glad you like the site and find it useful.

      Here’s the thing. Protein supplements are often filled with garbage ex: artificial sugars, flavors, chemicals….. These ingredients are very unhealthy. Gold Standard All Natural Whey is free of all that garbage and it is sold in most supplement stores and that is why I recommend it. However there are several other healthy protein supplements. Include Jay Robb’s whey protein and egg white protein, harmonized protein by progressive and rainbow light brown rice and whey protein. I have used all of these protein supplements and have enjoyed them. I liked the rainbow light protein supplements because it has lots of energizing herbs that give you focus and help reduce your appetite. However the rainbow light vegan brown rice protein is not a good supplement for post workout. This is because its high in fiber and fiber slows down digestion. Therefore your muscles won’t absorb the nutrients as fast.

      I usually stick to one protein supplement but sometimes when I run out I try others. Right now I am using miracle whey protein from Mercola.com – I have to say it tastes amazing and is probably one of the most healthy protein supplements available.

      You really can’t go wrong with any of the protein supplements I listed. Just try to avoid the protein supplements loaded with chemicals like sucralose and aspartame.

  • Nick

    Hey Greg,
    Great website! I am officially now making a change to cut the extra fat from my body and build a lot of muscle. I read your article on the protein, salad, apple diet. I was thinking every day that I am on this diet, that I would run 1-1.5 miles a day. Would a steady jog be a good idea? Also, you have sick abs and I was wondering what exercises or workout you do for your abs because I want a six pack just like yours. I really appreciate your help. Thanks a bunch!

    • admin

      The shake/salad diet is pretty strict….. Your best bet is going to be performing lots of low intensity cardio (medium pace walking) to burn fat without losing muscle. In addition your going to want to perform some strength training to maintain muscle and the occasional sprints/intervals. Running isn’t going to be very beneficial.
      Check out this post – http://www.kinobody.com/717/3-day-workout-split/
      It includes the workouts I do when I’m following a strict diet. In addition it covers the most beneficial abs exercises.

  • Mike

    Hey, absolutely love this website. I have been working out for about 1 year now, but not very strictly a guess cause I’m not yet shredded. Currently I do a 3 day split. My Mondays are chest, triceps and shoulders. On Wednesdays, I work on my back and Biceps and its leg day on Fridays, but I just do a full body instead since I don’t want them big legs. I have trouble keeping a strict diet because I enjoy food so much, but i don’t really gain any weight. However, I am not cut, and my muscles appear flat and only look good in good lighting.
    Anyways, I scour the internet constantly over how to get in shape, and now I feel like I don’t know what to believe anymore. I thought we had to eat breakfast, that six meals a day thing and all this other garbage that is apparently nonsense. I want to try that visual impact program, and from what you and many others claim it works.

    I also have a few questions for you if you do not mind answering them.
    To what extent will smoking and drinking effect my training.
    Do I really need 8 hours of sleep a night? My sleep pattern is very hectic and I tend to go to sleep anywhere from 1-4 A:M: even if I have to wake up at 8:30 the next day.

    • admin

      Hey man, glad you like the site!

      You definitely don’t have to skip breakfast. The point is that you have the freedom to skip breakfast if thats what you want to do. Skipping a meal or not eating every 2-3 hours is perfectly fine and doesn’t have any negative effects.

      Smoking and drinking will definitely negatively effect your training. With that being said many people have build impressive physiques that were very lean while smoking and drinking. But you’d be better off quitting smoking and limiting yourself to 2 drinks per day or only drinking 1-2 times per week if you like to go hard.

      If you feel well rested sleeping 5-7 hours per night than thats fine. I know some guys who are in incredible shape, have kids and only sleep 5-6 hours if there lucky.
      I really need my 8 hours though.

  • Daniel

    Hi Greg! First of all…awesome site! Very inspiring for a beginner like me! Keep up the good work!

    Now, as mentioned I’m a beginner and have HUGE problems with getting in contact with my chest muscles. I’ve tried them all…push ups, incline db press and flyes, flat bench, pecs and so on, but I never seem to get that burning sensation telling me my chest is working hard, instead my shoulders burn out doing these exercises!?!?. Would be greatful for any tips on how to solve this problem.

    Thanks again for an awesome site!/Daniel

    • admin

      ahhh! I understand your problem. I could definitley help you fix this no problem in person. Hard to explain on the computer.

      Basically whenever you do any chest exercises you want to roll your shoulders back and squeeze them together. Focus on squeezing your chest as you lift and lower the weight. When your doing incline, get a nice arch in your back and try to stick your chest up as high as possible.

  • Lester

    Whatsup Greg, I’m rather motivated with your solid info about having the perfect male body, actually so much that I signed up for a gym membership and hitting it hard, KINOBODY style!! (and we’re talking about in 9 hours) All credit to you. One initial question, which is the best to start with; the ‘building up mass’ program or the ‘building a body of a Greek god program’?Thanks in advanced. Peace.

    • admin

      Thats awesome man! Congrats dude.

      Start with the building the body of a greek god for 6 weeks. After that you can switch to the build muscle mass like a hollywood action star program.

  • jc

    Greg,
    What is the difference between the sliced and shredded workout and the american pyscho workout? Im normally doing the sliced and shredded but sometimes feel like doing american pyscho to spice things up a bit.

    Are they interchangeable or is switching between them hurting my progress?

    Already in decent shape but currently trying to lower body fat/get leaner, and have seen great results from your site in the last month.

    • admin

      @jc

      You can do 3-6 weeks of the sliced and shredded adn then do 3-6 weeks of the american psycho. Just make sure to stick with a given workout routine for at-least 3 weeks before changing it.

  • Mike

    Hi Greg,

    I was wondering if during the Greek God workout I can do Interval Training instead of direct leg work, to lose weight faster.

    Thank You For Your Time.

    • admin

      @Mike
      Yes interval training is a great option.

  • Anthony

    Hey Greg! May I say that you’re a great inspiration and role model. Your website is amazing! I’m surprised you haven’t been on TV or on the covers on fitness magazines.

    Anyways I have a question for you. You see once my friend told me that you have to be really fit in order to do a pec bounce but he didn’t know what it is or what it does. Is it an extreme workout? And have you done before? Thanks in advance!

    • admin

      @Anthony

      Thanks. Yes I can do a peck bounce. It’s actually pretty easy, you just need to have decent chest development and a mind to muscle connection. I’ve been able to do the pec bounce since I was sixteen.
      Its not a workout, all you are doing is flexing your pecs individually.

  • Ryan

    My name is Ryan, hope all is well. Great website bro, some great and useful tips on there that has literally helped transform my physique!

    But i’m now at a point where the fat burning is slowing down, I just need some guidance as to how to bring down the bf% to really get these abs to pop out! (4 pack is starting to show)

    Maybe a change in diet? im eating around 4-5 chicken breasts/turkey breasts a day, with salad and occasionally brown rice or wholegrain pasta, and working out 6 times a week, performing HIIT 3 times and working abs around 4 times a week.

    Thanks man, look forward to hearing from you.

    Ryan

    • admin

      Hey Ryan!

      Looks like what you’ve been doing up until now has worked very well. However what works to go from 16-12% bf doesn’t always work to go from 12-8% body fat. To get really lean you are going to have to lower the calories further, ideally by cutting the carbs.

      I recommend eating light throughout the day. 2-3 protein shakes (around 30g each) and 1-2 pieces of fruit. This way when you workout your body will have to tap into stored body fat for fuel. Dinner should be your main mean and consist mostly of meat and vegetables. 1 cup of carbs (potatoes or brown rice) after dinner is fine too. In fact I find it very hard to relax at night without getting some carbs.

  • Felipe Oliveira

    ryan hello first of all would like to congratulate your site
    which is really good.
    now finally coming good on the subject, I am Brazilian and was a friend of mine showed me your site and I wonder if I send him a picture of me you mount the gmail for me a workout plan to look just like you.
    already very grateful for the attention
    and I apologize if you have any error of English
    I’m still learning the language
    Thank you.

    • admin

      Glad you enjoy the site!
      I am hear to help. Unfortunately I am having a very difficult time responding to emails because I get so many per day.

  • Bob

    Hey Greg,

    There’s this site out there called http://www.viciousfitness.com

    In short, whoever made that site pretty much STOLE your content for your all your articles and pages word for word. There’s even a picture of you on it!

    I really hope it wasn’t you who made the site, otherwise I would lose all respect for you.

    Anyways, I hope you check this out and shut that site down.

    • admin

      @Bob

      Thanks for informing me Bob. That is definitely not my site. I’m going to look into it and see what I can do. THanks.

  • Justin

    First off i gotta say I love the sight! But I have some quesions. Im 6’5″ 245 pounds, I have been working out 4 days a week for the past 3 months. I have a decent amount of muscle put on but have alot of excess fat. I have only really done weight training and NO cardio. I mainly started so I could set up a foundation until I found a good workout and diet plan. I was wondering if I could just start right into your “sliced and shredded” routine or should I take another route. I really just need a good direction to go towards in terms of workout routine and a basic meal plan. Thanks for your time.

    • admin

      @Justin!

      Awesome man. Yah the sliced and shredded program would work for sure. Diet is extremely important for you right now. Start counting calories and shoot for around 10-12 calories per pound of bodyweight.

  • Justin

    Thanks a ton! I wanted to ask someone who seemed to know what they were actually talking about and from the pics and vids its pretty clear that you do. Thanks again for your time!!!

  • Jimmy

    Hey Greg,

    I was searching ryan gosling workout to look for your artcile and came accross this site:

    http://www.viciousfitness.com/2011/10/05/ryan-gosling-workout/

    The guy totally stole your site man!!

    He even replaced your picture with his. He stole the design, all the artcles, and everyhitng.

    You should report him to Google lol.

    • admin

      @Jimmy

      Thanks for the heads up man. I got his site down.

  • http://www.viciousfitness.com Joseep

    Actually, you didn’t get his site down. It’s still up

    • admin

      @Joseep

      Thanks for letting me know. I’m going to try and get it down again. Thanks

  • Daniel

    Thanks for an awesome website! I’m a total beginner and I learn a lot from kinobody.com! I would think that there are more guys in my situation ie skinny beginners that need to put on a lot of mass. I think you would help a lot of people if you made a series of videos on this as you so greatly with your “get shredded” A, B and C videos. Keep up your good work!

  • Matthew

    Hi Gregg

    I’m a big fan your website, and I love all the fitness advice you give. I’m working out 3 days a week using the advice you have given and already I’m getting awsome results on my body.

    I’d like to know what additional gym equipment you use for your workouts, like the ones you have in your videos. I already have 2 x 5kg (which is about 10lbs) dumbbells, a jumprope, and a pull-up bar.

    All the best, Matthew

  • Mike

    Hey Boss,

    All the equipment I have accessable too me at this moment is an adjustable bench, 5lbs 10lbs 15lbs 20lbs 30lbs 40lbs 50lbs 60lbs dumbbells. I am 16 yearsold, 175lbs, 5’7″. I was wondering if VIMB is good for me. Also if there is another alternative, or some thing more bodyweight focused. So I can lose fat and get a six pack. If it’s not to much to ask.
    Thanks Boss.

  • http://www.kinobody.com/consulting-requests/ ville

    What are your thoughts about this kind of workout routine

    ■ Week one – sets 4 reps 4-6
    ■Week two – sets 4 reps 6-8
    ■Week three – sets 4 reps 8-12
    ■Week four – sets 4 reps 4-6
    ■Repeat for weeks five to eight

    Session one – chest and back:
    ■ Bench press
    ■Bent-over row
    ■Weighted pull-up
    ■Weighted dip

    Session two – legs:
    ■ Squat
    ■Deadlift
    ■Hamstring curl

    Session three – arms:
    ■ Weighted chin-up
    ■Close-grip bench press

    I have found this on many sites for the “Thor Workout”. I don’t know if it is official but would it give same kind of results?

  • Alvaro

    Hey Greg,

    I just wanted to thank you for all the awesome fitness information that you share on your fantastic website. I am 30 years old and I have been working out at the gym for many years and also happen to have a black belt in Karate. Nonetheless, I have never been able to achieve the fitness level and ripped physique that I have always dreamed, since I have always followed the typical wrong advice by personal trainers, fitness magazines, books and online resources. Thankfully, I am now in week # 6 of Rusty’s Visual Impact Bodybuilding program and I am extremely satisfied with the results I am getting so far. I have already lost 15 pounds of fat and my muscles are all growing in the right places. I can’t wait to begin phase # 2 and # 3 to start getting shredded like you man! I came across your video in YouTube where you show the before and after of the Visual Impact program. WOW! This has been my main motivation to do this new program. Additional to Rusty’s program, I have adopted a lot of the ab exercises, nutrition tips and supplement recommendations from your website. I plan to use the Warrior Diet you shared to shred those last 10 pounds of fat and lower my body fat to 8% – 10%. My favorite ab exercise is by far the side to side knee ups!

    Once I get where I want, I will gladly share my results to help you promote your site. Keep on rocking bro! ;)

    • admin

      @Alvaro

      Awesome brotha. Thats incredible. I am so happy for you dude. Keep it up and I can’t wait to see your results. Also let me know if you have any questions about anything.

  • Alvaro

    Greg,

    Oh yeah, I forgot to share my training routine.

    Workout:

    Day # 1 – Strength Training for Chest, Shoulders and Triceps (4 sets of 12 and pyramid the weight on key areas), Ab Workout and 15 minutes of low intensity cardio.

    Day # 2 – Strength Training for Legs and Calves (4 sets of 12 and pyramid the weight on key areas), Ab Workout and 15 minutes of low intensity cardio.

    Day # 3 – 20 minutes of HIIT

    Day # 4 – Strength Training for Back, Biceps and Forearms (4 sets of 12 and pyramid the weight on key areas), Ab Workout and 15 minutes of low intensity cardio.

    Day # 5 – Strength Training for Chest, Shoulders and Triceps (4 sets of 12 and pyramid the weight on key areas), Ab Workout and 15 minutes of low intensity cardio.

    Day # 6 – 20 Minutes of HIIT

    Day # 7 – Strength Training for Legs and Calves (4 sets of 12 and pyramid the weight on some), Ab Workout and 15 minutes of low intensity cardio.

    Nutrition:

    Breakfast (7:00 AM) – 2 eggs, a cup of strawberries, blueberries or raspberries, 1 Cup of Coffee with Skim Milk + 1 Splenda, Omega 3 supplement, Multivitamin supplement, and 1 slice of whole grain bread with low fat butter.

    Snack # 1 (10:00 AM) – 1 Weider 32% Protein Bar or 1 Scoop of Whey Protein with Skim Milk

    Lunch (1:00 PM) – Mixed Salad with lean turkey breast slices and yogurt dressing

    Snack # 2 (4:00 PM) – 1 Cup of Low Fat Yogurt, 1 Medium Banana, Half Wheat Bagel with Peanut Butter or 10 Walnuts.

    Dinner (7:00 PM) – Grilled Chicken Breast or Fish, steamed veggies, 1 boiled medium potato with low fat butter and mixed salad with vinaigrette dressing.

    Water Intake = 1 Gallon per Day (approx. 4 – 5 liters)

    Once a Week = I eat a steak or a cheeseburger with no fries and drink a beer as a reward for my hard work! ;)

    Any comments are highly appreciated!

    • admin

      @Alvaro.

      Looks good man! You can even add 20-30 minutes of walking after your HIIT to maximize fat burning. I would also ditch the protein bar – 99.99% of the time they are absolute crap and filled with soy. Terrible for you. Looks like you are eating 5 meals per day. Thats perfectly fine if that works for you. I prefer to eat 3 large meals as apposed to 5 smaller meals but thats just me. Meal frequency isn’t that important along as you are hitting the right amount of calories and getting in enough protein. Looks pretty solid so far.

  • http://www.kinowear.com Jae

    Hey Greg,

    Stumbled upon your website while writing an article on Ryan Gosling. Love the name! ;) The website looks awesome, and so do you. Keep up the great work. Contact us if you ever want to promote your website by writing an article for us on bodybuilding.

    Cheers,

    Jae (from Kinowear.com)

  • Anthony

    Hey Greg this is the workout plan I got from this website and plan to do. What is your opinion? Is this plan good enough or should I add/remove something?

    Monday – Chest and Triceps/Abdominals/Run
    Incline Dumbbell Bench Press: 4 sets x 6-8 reps (2 minutes rest)
    Flat Barbell Bench Press with feet on bench: 4 sets x 6-8 reps (2 minutes rest)
    Incline Dumbbell Flyes: 4 x 10-12 reps (1 minute rest)
    Skull Crushers: 4 x 6-8 (2 minutes rest)
    Rope Extensions: 3 x 10-12 reps (1 minute rest)

    Tuesday – Back and Biceps
    Weighted Pull ups: 4 x 6-8 reps (2 minutes rest)
    Cable Rows: 4 x 6-8 reps ( 2 minutes rest)
    Bent Over Flyes: 4 x 10-12 reps (1 minute rest)
    Incline Dumbbell Curls: 4 x 6-8 reps (2 minutes rest)
    Rope Curls: 4 x 10-12 reps ( 1 minute rest)

    Wednesday – Shoulders and Legs
    Seated Dumbbell Shoulder Press: 4 x 6-8 reps (2 minutes rest)
    Dumbbell Lateral Raises: 4 x 10-12 reps (1 minute rest)
    Dumbbell Front Raises: 4 x 10-12 reps (1 minute rest)
    Romanian Dead Lifts: 3 x 6-8 (2 minutes rest)
    Reverse Lunges: 2 x 6-8 per leg (2 minutes rest)
    Calf Raises: 2 x 15-20 reps (1 minute rest)

    Thursday – Rest/Run

    Friday – Chest, Back and Arms
    Workout #4 – Chest, Back, Arms
    Incline Barbell Bench Press: 3 sets x 5 reps (2 minutes rest)
    Weighted Pull ups: 3 x 5 (2 minutes rest)
    Dumbbell Bench Press: 3 x 10 reps (1 minute rest)
    Cable Rows: 3 x 10 reps (1 minute rest)
    Standing Dumbbell Curls: 3 x 10 reps (1 minute rest)
    Lying Dumbbell Triceps Extensions: 3 x 10 (1 minute rest)

    Saturday – Shoulders and Legs
    Seated Dumbbell Shoulder Press: 4 x 5 reps (2 minutes rest)
    Machine Shoulder Press: 3 x 12-15 reps (1 minute rest)
    Machine Lateral Raises: 3 x 12-15 reps (1 minute rest)
    Squats: 3 x 6-8 reps (2 minutes rest)
    Lying Hamstring Curls: 2 x 8-10 (1 minute rest)
    Calf Raises: 2 x 15-20 (1 minute rest)

    Sunday – Rest

    • admin

      That’s a good workout program! Great for adding muscle quickly with all the volume.

  • rich francis

    hey greg,

    i just recently subscribed to your website. i received an email regarding the top secret workout plan but when i clicked on the link, it doesn’t seem to work.

    just want to thank you in advance for being a good inspiration to guys who want to get lean and shredded as you always say.

    Thanks!

    Rich

  • Dan

    Hey Greg,

    Loving your website information and videos. Thanks to your site I have started on the Visual Impact course and am currently in Phase 1 since the last 3-4 weeks. I have made some small gains already and looking forward to the rest of the course for more results.

    Just a question regarding the best abs workout to use during the Phase 1 of the course. At the moment I am concentrating on high reps training for all body parts, and targeting sarcoplasmic hypertrophy. So is this what I should be doing for abs workouts as well?

    Your V Abs Workout:

    1. Dip Bar Leg Raises with Leg Spread: 3 x 6-15 reps

    2. Renegade Rows: 3 x 6 reps per side

    3. Side to Side Knee Ups: 2 x max reps

    4. Plank: 2 x max time

    Would this be a good workout to implement while I am in Phase 1 and eating slightly above maintenance?

    Appreciate any feedback.

    Thanks,

    Dan

    • admin

      @Dan

      Yes you have the right idea. This will really build the ‘v abs’. If you want you could substitute one of the exercises with a full hanging leg raise to the bar. This will give your abs more balance from top to bottom.

  • Shughn

    HI,
    I am 16 years old at 5’8” and 168 pounds. i am wondering what can i do to get a six pack in about 2 months or less. Or at least lose 8 pounds with a home gym of a few dumbbells and pull up bar.

  • Sid

    Hey Greg,
    First congrats for the awesome website! very useful content. Kinobody and FitnessBB are all i need for my workouts! :)

    I’ll get to the point. I saw “a simple but effective home gym workout” article dated November 16,2011 (http://www.kinobody.com/1448/home-gym-workou/) . I don’t have access to a commercial gym so home workouts are my only option. In the article dips are the recommended exercise for chest.

    My question- would just doing dips develop a square chest? I think i remember seeing in another article that dips are effective for developing the line under the chest. So wouldn’t dips tend to under develop the upper chest? are there any other body weight exercises for developing the square chest look?

    Keep up the good work!

    Thank you…

    -Sid-

  • Nick K

    Hi Greg,

    I’ve been an avid gym goer for a few years now, with a fair amount of experience, your advise on diet and training has really opened my eyes. I recently purchased your shredded program, however I’m looking to put on some muscle as well, whilst burning fat. I read your recent post about clean bulking (hollywood muscle) and the excercise regime you had in that seems like a great split, it seems like the kind of split I’d enjoy, whilst incorporating my ab workouts and cario sessions. I’m really asking how would I incorporate that split, whilst following your shredded program dietry recommendations? P4P I’m quite strong and cant bench well above my bodyweight, but now I’m really focused on sculpting rather than bulking, I’m 5,9″ and weigh about 181 pounds (82kg) and hold I think about 15% body fat atm. I’m your typical mesomorph, easy to hold weight hard to burn fat. Sorry for the long winded question, I just want a little clarity before I embark on what should be an incredible program.

    Any tips/advise even in dot point would be greatly appreciated,

    Kind regards,

    Nick K.

    • admin

      @Nick

      Get lean first and follow the workouts from the Shredded Program. Once you’re ready to add some muscle then you can follow one of the muscle building programs on my site as well as the maintenance version of the shredded program (increase calories if you aren’t gaining 0.5-1 lbs per week)

  • Charlie

    Hey Greg,
    Love the useful info on your site, I purchased your shredding program and it really completes a lot of info I’ve implemented but I was wondering, I’m going to be using this program during the last phase of Visual Impact, do you recommend I follow the whole thing through 6-8 weeks of phase 3?

    • admin

      @Charlie

      Yes, you can use the shredded diet through the 6-8 weeks of phase 3. I find that the 2 meal replacement shake and salad diet is pretty brutal and can only be followed for 3 days. If you want you can kick start the shredded diet with 3 days of the shake, salad diet.

  • Charlie

    Or should I just use rustys diet with the 2 meal replacement shakes and the salad?

  • Charlie

    Hey Greg one more question, as you know Rusty recommends you get in the gym 4-5 times a week doing the 2 on 1 off split during phase 3. How exactly would you recommend I use the shredding program with it? If I’m going to the gym 5 times a week that leaves only 2 days left which I would do the fasts on. I guess my question would be would I get the same results going to the gym 4-5 times a week as Rusty recommends and using your program in conjunction with it as opposed to your program which only outlines going to the gym 3 times a week?

    • admin

      @Charlie

      You’re on a cut. You only need to hit the weights 3x per week. Getting in cardio workouts 2x per week will help speed up the fat loss process.

  • Alec

    Hey Greg,

    Shot you an email regarding post workout/ pre workout nutrition, but now I’m having questions about nutrition overall. I’m following the Hollywood muscle building workout with some tweaks. For example, I’m probably going to cut out one of the legs days on Shoulders/ Legs since those are already well built from years of running, and I want to focus on the upper body. I’ll put an intense abs day there instead. So, workout is taken care of.

    Diet is proving harder. I don’t want to follow the whole eat a ton to get big like I did or even the whole high carb and high protein gig that I did for a year and has given me a layer of belly fat and face fat that needs to go. I looked at your “Eat to Build Muscle and Lose Fat” diet which sounds ideal. So following that, I’ll be eating:

    2,940 calories 5 days a week (since the workout you have listed has 5 training days)
    1,960 calories 2 days a week (rest)

    The weight training days are 40% carbs, 40% protein, 20% fat
    The rest days are 50% protein, 30% fat, 20% carb

    I’m going gluten free and doing only complex carbs with clean protein and vegetables, skipping fruit as I’ve always heard they carry lots of sugar. Also, should I keep my carbs only post workout and in the morning? Another rule that I’ve heard should be followed. What kind of post/pre workout shakes or meals should I be doing? I go first thing in the morning to the gym. And finally… cardio on rest days? Or not important if I’m dieting strictly? I’m only hesitant of the high carb days because I really want to lean out again and do a very clean, if slow, bulk as far as mass.

    Thanks for setting up this site and taking all these questions. I know it’s a lot, but I want to nail this and in two months or so be sending you a transformation story and directing my friends with the same questions to your website and none other.

    All Best

    • admin

      @Alec

      Stick to the calorie and meal guidelines and you will be fine. No need to eat before training. I actually prefer to train fasted or 3 hours + without food. If you’re doing a strength workout it is advisable to get in a good meal no longer then 2-3 hours after your workout. I prefer to save most my carbs for at night. It really doesn’t matter when you eat your carbs it will balance out either way.

  • Georgie

    Hey Greg,

    I have been working out for about two years, and I am now 6’2 218. I look very tone right now, but I keep reading that people around my height who are cut weigh around 180.

    My diet consists of peanut butter sandwiches on wheat bread, two blended protein shakes a day with peanut butter even on non-workout days, grilled chicken, brown rice, lots of milk, and a small bag chocolate cookies each day to preserve my sanity. I sometimes eat pasta as well.

    I really don’t care what my weight is as long as I look good. I look good now, but like most people, I want to look as great as possible without taking any supplements like creatine or NOS. I also read something about getting 1 gram of protein for every pound on the body?

    I work out 3-4 a week doing each body part on separate days and am just now incorportating HIIT workouts w/abs 3 times a week. Do you have any recommendations for getting biceps to pop and chest to look wider? Would a pushup program help?

    Thanks a lot man, appreciate the time and advice.

  • Adam

    I just bought your program today, i like the knowledge i received but have a few questions that i didnt get answered. Im 5’11 183 bf is between 12-13 i believe cause i can see slight abs coming through. Id like to drop to single digits but anyway as far as the meal plans what should my carbs and fat intake be far as grams on the maintence and fasting days? You answered the low calorie days just trying to get an estimate on the others. Thanks

    • Greg

      @Adam

      The calories are so low on the fast days so it doesn’t really matter how many grams of carbs you are getting. If you prefer to have more or less carbs on the fast days that is your preference.

  • Adam

    Also last thing and ill have everything, im having a hard time seeing how to eat that many calories in 3 meals on training days for me its 2700 so thats 900 calories a meal…your sample diet with one meal being chicken, veggies, apple would only be like 400 calories so how do i load up and average the remaining 2300 calories into 2 meals???? Thanks

    • Greg

      @Adam

      Read through the maintenance calorie days again. I recommend having starches with your meals – rice, potatoes or yams. It shouldn’t be a problem hitting 2700 calories in 3 meals with carbs. If you are a little under that’s fine too. If you would like to add some sweets to meet the calories that is fine.

  • Paul

    Greg went to the store and bought everything food wise you outlined in your manuel. I am adding the calories for these meals already and I start on monday, everything is coming out to be quite ideal, however, if I wanted to use condiments on the ground beef for instance if im like 60 calories more for any day low cal/fast/maintenance will it matter that much in reguards to results? As I stated I am pretty close to what you outlined in the book however, I am just curious if it has to be that spot on.

    ps. I am not doing any kinds of sweets, so if I am off my calorie goal by a little will it mess everything up ? thanks.

    • Greg

      @Paul

      A little over or under won’t have any negative effect. It’s impossible to know exactly how many calories you are consuming anyways. It’s only a estimate. Don’t worry about a few extra calories from sauces as long as your are aware. Your best bet would be to stick to low calorie or calorie free sauces like mustard, hot sauce or salsa.

  • Gary

    Hi Greg,

    In your article “Get Shredded Quick Diet,” for meal 1 and 2, is it 30-40 grams of protein which are 200-300 calories OR is it 30-40 grams of protein AND eat something that is 200-300 calories?

    Thank You

    • Greg

      @Gary

      30-40 grams of protein and no more than 200-300 calories for that meal (including the cals from the protein). This gives u the freedom to add some almond milk (unsweetend to the shake) and maybe a piece of fruit.

  • MatthewM

    Greg-
    Just a quick note. Discovered your site today and really like what you are doing not only for men but for women too!
    I’m a ‘follower’ of Dr. Joseph Mercola’s advice on most things and I don’t know if you are reflecting his advice or he is reflecting your advice or just two minds revealing the same thing.
    Thank you.

  • Binaz Sahbar

    Hey Greg,

    I am a skinny 15 year old teen. I am 6’1 and 160 pounds, but most of that weight is
    due to my legs, which are proportionally larger due to playing sports and sprinting for my whole life. Anyways, I want to gain some mass on my upper body, but am unsure where to start. Btw, I only have dumbbells (5-52.5 pounds), adjustable bench, and pull-up bar, and it is hard to find a workout with this equipment. Could you perhaps help me get started?

    Thanks a ton,
    Binaz

    • Greg

      @Binaz

      No longer give out personalized advice. I save the attention for my coaching clients.

  • http://www.kinobody.com/contact/ Josh

    Hey Greg,
    Is there any way you could do a human flag tutorial?

    • Greg

      When I get more proficient at the human flag I will do a tutorial.

  • http://www.kinobody.com/contact/ Josh

    Hey greg,
    Is there any chance you could do a human flag tutorial?
    Josh recently posted..I’m Ripped, But Now What?

    • Greg

      @Josh

      Yes. I will do a human flag tutorial in the near future.

  • nick

    I love the site. Would these workout principles be effective/safe for a fifteen year old?

    • Greg

      @Nick

      If performed safely with proper technique then definitely. I started working out at 15 years old.

  • Alex

    Who needs personal trainers? I fired mine two weeks ago. All you need is motivation, determination, and Kinobody! I’ll email you pics Greg once I lose 25 pounds. That’s about all I need to be able to see my abs and start getting more sex and living the life I want now that summer is here!

    • Greg

      haha! You crack me up. Looking forward to seeing your progress.

  • anon

    yo greg really appreciate your effort in making this blog, it has opened many new ways of thinking about training for me, thank you!
    I will be doing pure strength training via the grease the groove method (5 sets throughout the day 50% max) with handstand pushups,pistol squats and chin ups. if i am in a heavy caloric deficit will i be able to maintain the large CNS strength gains or will i lose some strength gains? I wont be tearing the muscles so they should have no reason to rebuild, will i lose my muscle mass or do you think the small amount of stress will be enough to maintain muscle mass? I will be doing this for 1 month

    thanks again man! keep up the good work

    • Greg

      Very hard to say. This can be rather individualistic. You will definitely have to judge this for yourself and if it starts to feel harder perhaps cut back the volume. Also don’t stay in too big of a calorie deficit. 1-1.5 lbs of fat loss per week is good don’t try for more.

  • nick

    Hi Greg. Would it be safe for a 15 year old to go under 6 reps, I use mostly body weight exercises?

    • Greg

      For weight training use a weight that you can lift for at-least 5 reps with good form. Going heavier than that is not recommended for someone your age unless you have professional supervision. For bodyweight training going under 6 reps is fine if you can’t perform more reps.

  • nick

    Hey Greg, I play soccer for 2+ hours on Tuesday and Thursday, but I want to use one of the workouts on your site. Would I be overtraining?

    • Greg

      Just focus on the strength training / muscle building and you will be fine. Little need to add cardio since you’re already playing soccer 4+ hours per week.

  • Joey

    Hey, simple question. I’m in my late teens at 5ft 10.5inches, 145lb, 9% bf. My goal is to be about 162lb 9% bf, should I be bulking and cutting or should I just try to find a calorie goal which lets me grow slower without the fat? I’ve been working out for a year and am naturally skinny.

    • Greg

      You should be bulking if your goal is to put on muscle and remain lean. Keep the surplus very moderate and don’t try and gain more than 0.5-1 lbs per week.

      • Joey

        Ok thanks

  • Anthony

    Hey Greg I just purchased your shredded program to help me cut the excess body fat I still retained after using Visual Impact for a year now but I have a question about measuring my intake of food. Do you use a scale to measure the 1g of protein per pound of body weight and if so could your suggest one. I’m also curious about take out and how you’d measure that. Until I go back to college most of my food options are from my parents restaurant which admittedly is not that healthy (lots of salt and other seasonings).

    • Greg

      I use a digital food scale. Any one will do. After a while you get a pretty good idea of how much meat to use. If you’re eating out you need to be very careful what you choose. Go with simple items like grilled chicken, steak, veggies, rice or potatoes. Be careful with sauces and extra fats (butter). Fancier more intricate dishes it becomes next to impossible to tell how much you’re getting.

  • nick

    If I was doing 3 upper body workouts per week, how many exercises should I be doing per body part?

    • Greg

      Are you hitting your whole upper body in each workout? I would split your upper body into 2 separate workouts and alternate between them 3x per week. Ex: Workout A – Chest, Triceps. Workout B – Back, Shoulders, Biceps.

      Hit 2-3 lifts for major muscle groups and 1-2 for small groups.

      • nick

        I hit my whole upper body each workout. Do you know how I could structure my workout? I like a 5×5 rep scheme.

        • Greg

          5×5 on whole upper body would take an awful long time. Split your upper body into 2 sessions and alternate workouts 3x per week. Otherwise keep training your whole upper body but perform 3 sets.

  • Zach

    Hey Greg,
    First off wanted to say that you provide great knowledge in today’s fitness industry and I thank you gor that! I have a question, I started your greek god workout plan and i was wondering 1.) On off days is it ideal to do cardio on those specific days or just to completely rest and not do anything? 2.) I usually do abs on mon., wed., and fri. and yet again i noticed the off days on wednesday and friday and wondered if I could still abs on those days or just rest and perform the ab exercises on the training days (monday,tuesday, thursday, and saturday) 3.) My final question is about intermitent fasting. I’m very unsure on how to go about it and how often i should do it and wondered if you could breifly explain that.
    Thanks again!!

    • Greg

      1) Cardio can be performed on off days and is recommended if fat loss is your goal. Keep the sessions 45-60 minutes and make it a mix of higher intensity work (20-30 minutes) and low intensity (15-30 minutes). If you’re calories are pretty low you may only be able to do low intensity which is fine.
      2) Abs can be performed on either rest days or training days.
      3) Don’t overcomplicate intermittent fasting. Skip breakfast everyday if it helps you control your calorie intake and stay more satisfied on a lower calorie diet. Only use 22-24 hour fasts as a damage control tactic if you overate on a particular day/weekend. If you overeat on a saturday then fast until dinner on the sunday.

  • http://Yahoo.com shahin

    Thanks for a great insight in healthy eating and a fantastic website.

    I noticed the lack of soy milk and oatmeal in the first meal of the day.
    Is there a reason? Did you want to remove carbs from that section?
    Thank you for your reply,
    Shahin

    • Greg

      Glad you like the site!

      I don’t consider soy and soy products to be healthy. From my understanding most people don’t absorb/utilize the protein in soy very well. In addition I am weary about the estrogen content in soy products and would rather not put that in my body.

      Oatmeal is a great source of complex carbohydrates. I prefer to stick to raw fruits in my day time meals and have denser carb sources such as potatoes/oatmeal/rice in my last meal. This works better for me as a form of calorie/carb control.

  • thai

    hi greg,

    how long would it take to put on ten pounds of lean muscle? i’m 5’11 170 and ‘skinny fat’

    • Greg

      As a beginner you can gain 10 lbs of muscle in 4-5 months of dedicated training.

  • Jon

    Hi, I found this workout and wanted to know what you thought of it. Each move is 5 sets and 5 reps.

    Monday: Squat, barbell incline bench press, pullup, weighted situp
    Wednesday: Hang clean and press, deadlift, dip, side-lying external rotation
    Friday: Front squat, dumbbell bench press, bent-over row, back extension

    To me it seems a little low volume, but thats why I’m looking for your opinion. If you think its low volume for building muscle as well, how would you alter it? Thanks

    • Greg

      5 sets of 5 reps on each movement is not low volume! That’s roughly 20 sets per workout which is a considerable amount.

      Looks like each workout is pretty much full body. This approach can work for beginners. However as you get more advanced you tend to need to give your muscles more rest before you can hit them hard and heavy again.

  • Julian Purser

    Hi Greg,

    M8, a lot of fantastic stuff you have on your website….. just wondering what your thoughts are on program’s like p90x, insanity and others like that?…

    Cheers m8

    • Greg

      I don’t P90x/insanity is the optimal way to train if your goal is to simply be lean, strong and muscular. Diet is what should keep you / get you lean. Not an hour brutal exercise circuits. Strength training should be geared towards building strength/muscle with plenty of rest and lower reps (3-8 reps).

      • Julian

        Greg,
        Thanks for your reply… I have bought your shredded program and am going to follow the guidelines… When I reach my goals, you will have a huge fan here of what you have been able to produce!

        • Greg

          Great man! Looking forward to seeing your results.

          • Julian

            Greg, thanks for your replies… 1 more if u don’t mind….post workout when shredding, I notice you say nothingafter cardio and just a scoop of whey maybe after strength with no maltodextrin or simple carb… but how would you approach it when you do you strategic cardio after a strength session? Thanks again m8.

          • Greg

            I don’t recommend post workout shakes. Just continue with your day until your next meal time. With that said I generally workout before my next meal.

  • Julian

    Hey Greg,
    I should have asked this question before I asked the one above!!… would it drastically help or hinder attaining shredded status if I was to do strategic cardio after every strength workout??

    cheers man

    • Greg

      I wouldn’t. If you’re dieting correctly you won’t have the energy to perform strategic cardio daily. You’ll just burn yourself out and jack up your appetite.

  • B.J

    Hey man i’m 16 is intermittent fasting (leangains) diet optimal for someone my age ? btw your a big inspiration please respond. Thx.

    • Greg

      I’ve gotten my two younger brothers on intermittent fasting. They’re 14 and 16 years old and now they really love it. My one brother used IF to lose weight and get fit. My other brother uses it while building muscle and staying ripped. As long as you eat healthy and get enough food in your 8 hour window I don’t see any problems with it.

  • Julian

    M8…
    thanks for your fast replies… awesome stuff.

  • moss

    hi!
    just wondering whether you think Muscle Control (aka Maxalding) is of any value to getting that defined lean physique?

    • Greg

      I’m not very familiar with Maxalding. I do like the Stomach Vacuum exercise.

  • jay

    hey, what are your stats for height, weight, waist, arm, chest measurements etc?

    • Greg

      Height – 5’10
      Weight – 180
      Waist – 32″
      Chest – 43-44″
      Arms – 15.5″

  • B.J

    Hey bro just bought your shredding manual. But i have a question i play basketball and like to do sprint drills so do think this diet will interfere with that?

    • Greg

      You will be fine.

  • Jon

    What does it mean if I’ve been lifting a year and a half, am continuously getting strength increases weekly, but my weight and body fat has stayed around the same the past year? I’ve been doing small, slow bulk/cut periods over the past year trying to grow, letting my bf raise a little and lower a little as I raised and lowered calories. For some reason after I do a small bulk a few weeks and then cut a few weeks back down the few body fat percents my weight never really changes, but I’m still getting stronger? I mean like 2-3 extra reps in the 5 sets for each move in each workout (working out 3 times a week). I don’t understand how I can be getting so much stronger, but am not gaining any weight when I am letting my body have a surplus of calories half of the time. Most of my meals are turkey sandwhiches with veggies on them, with fruit, yogurt, cottage cheese, sometimes baked chips, things like that. I mean I’m eating really good, I drink a lot of water throughout the day, I space my meals + divide the calories between them, somtimes giving more to the meal post workout, I take whey protein after workouts, I’ve tried doing 3 meals a day or 6 meals a day… I’m sure I could come up with more things, but I feel like I’ve realy tried everything, and it’s working great for my strength, but for some reason I can’t put on weight. At the moment I’m 5’9.5, 141lbs, and 9% body fat.

    Any suggestions? :/

    • Greg

      Give it time! Eventually strength gains will be mostly an increase of muscle size. You may need to add some extra volume 1 or 2 more sets per exercise to force growth. But gaining 1-2 lbs of muscle per month is a very good rate.

  • Mak

    Hi Greg,

    I am extremly curious to know which all Supplements should i be consuming along with my weight training. Currently i take Whey Protein ( Optimum ), EVP Pre Workout, and Fish Oil.

    Do i need Creatine, multi-vitamin, green tea ? I am really ok with the cost, if the ends justify the means. Thanks and really appreciate it.

    Mak

    • Greg

      Hypergain is a very effective creatine supplement that I as well as a few other fitness bloggers have been using with great success.

  • John

    Hi Greg,

    First of all, awesome advice! – its really helpful to folks like me who need expert guidance.

    I’m recovering from a lower back sports injury but am trying to keep up with my fitness program (= stay lean, strong, some mass). Is there an alternative to squats, lunges, deadlifts to limit impact on my lower back. And do you think the results are comparable. (I’m 6 ft, 160 lbs)

    • Greg

      I actually don’t strongly push squats, deads and lunges onto people. For most guys I think they’ll get the best look limiting leg training to sprints, intervals and explosive power cleans.

  • Champ

    Hi Greg,

    I just came across your site not so long ago and spent hours reading through everything. A wonderful website!

    Anyway, I’ve got a question about legs training. I am currently on Visual Impact and it’s saying that legs training should be dropped in favour of HIIT cardio, since sprinting and jumping alone will be enough to achieve defined legs without making them too bulky. Is that true? Also, what did you do to achieve toned legs in your vid?
    http://www.youtube.com/watch?v=Y0_LEWhr2dI

    • Greg

      I don’t do any leg lifts. Keep my legs fit and in shape from intervals/sprints. With that said I did a lot of leg lifts in the beginning of my strength training career for around 3 years. Depending on your current condition you may benefit from direct leg training. However there will come a point in time where you will need to cut out leg training to avoid over building your legs.

  • James

    Hi Greg,
    first, congratz to your great website, physique, and strenght. Your work is really motivating and inspiring!
    As you are a big supporter of visual impact I wanted to ask if I can use Visual Impact with only bodyweight exercises (does it even include bodyweight exercises?) or your shredding programm and if not, if you can recommend any other programm? Because of my work I travel a lot and so bodyweight exercises would be a lot easier.

    My current stats:
    Height – 6
    Waist – 32″
    Chest – 35-36″
    Schoulders – 44″

    I especially want to build some muscle because I am the slim marathon typ of guy.
    Thanks for reading and hopefully you can recommend anything.

    • Greg

      I have never seen someone successfully follow visual impact with body weight training. If you want to do a body weight routine then VI will be of little help. You would have to make so many adjustments it wouldn’t even be worth it. With that said I do feel the program is a terrific read no matter what training style you choose.

  • http://www.n/a.com Danilo Riggs

    Hey Greg,

    Best fitness website I’ve seen yet! How does your shredded program work with people like myself that have a super fast metabolism? I guess I am just afraid of getting skinnier instead of putting on mass. Thank You.

    • Greg

      Thanks man! I actually have a new program in the works that should be out in the next month. This will cover my entire approach to fitness and nutrition. Stay tuned.

  • Mitcg

    Hey I’m just curious to how old you were when you started this lifestyle and what age you are currently

    • Greg

      I’ve been really into fitness since I was like 14-15. I’m 21 now.

  • Damon

    Hey Greg,

    I was just wondering what you think would be the ideal weight for someone 5’7. I am 5’7 ectomorph frame, usually between 152-155lbs. I do not know BF% for sure, but I am guessing somewhere around 9 or 10, as my abs are completely visible and I have striations in my shoulders and chest. My strength is pretty good for my size, sets of 5 with 85lb dumbbells on incline press, sets of 5 with 100lbs on dips, 80lbs on pullups, 135 overhead press. I just can’t decide if i want to continue to slowly gain more weight or if it would be better to maintain weight but lose more body fat and continue to get stronger. Thanks for your input.

    • Greg

      You got some awesome lifts Damon! 155 lbs is probably your ideal size. Try and stay between 155-160 lbs with a 30″ waist.

  • http://www.kinobody.com tevin

    wht should i do im 18 years of age 146 lbs and 5’6″ how should i get started i bought your get shredded program all i want is some nices abs and a v cut and to lose some weight i can send you picks i just need some one to teach me wht to do how did you start out wht do i need to buy as in workout equipment like the one in the video on your website and protien supplements plz help im trying to be a model for hollister
    tevin recently posted..Kinobody – My Self Expression of Extreme Physical Perfection

    • tevin

      hey greg i just got a few questions on how i should get started i 19 and weight 139 lb and 5’6″ and a 32 waist what should my weight be and waist size how much weight should i loss or gain what program do i start out with i bought the get shredded program but i just don’t know what to start off with what should i eat how much should i exercise a week i got to get a v cut ab and thin down on my thigh and butt i need this please

      • Greg

        You’d probably want to get the waist to about 30″. Get lean first then focus on building muscle. Read my recent articles.

  • Alec

    Hey Greg,

    So, I’m doing a phase I of Visual Impact (upper body focus, since my legs are in good shape) and am doing it four days a week, push/pull split. Higher reps, pyramid, overall muscle fatigue (you know the drill) but I really want to train for cool body weight stuff (a muscle up, one armed pushup, parallel dip handstand pushup, and one armed chin up).

    How do you suggest training for the strength needed for these while still doing the high rep weight training? I really need to keep gaining size in the specifically proportioned way but want to have some impressive feats of strength to show for it.

    Thanks man,
    Alec

    • Greg

      Not really going to happen. You can save the strength feats after finishing phase one. But to achieve those advanced movements you need to train in the lower reps (3-8 reps) with long rest periods.

  • Clarence

    What is Colton’s full workout routine? I want to do what he is doing.

  • Jim

    Correction.. It was a youtube search and not a google search for that “portraying confidence” message.

  • umberto

    hey greg, I’m training shoulders in ‘visual impact s phase 1 modality” twice a week, but they don’t seem to grow… I really think I should train them 4 days a week in order to have that adonis index broad shoulders….
    what do you think?? can you suggest me a way (workout) to train them 4 days a week????

    thanks a lot, let me know…

    • Greg

      That’s crazy! You don’t need to train them 4x per week to grow. Two times per week is the maximum frequency I would recommend. They’re probably not big or growing because they are not strong. You should be able to seated db shoulder press 50% of your bw in each hand for 5 reps. If you’re 160 lbs thats 80 lbs db for 5.

  • Colin

    Orite Greg, cant believe iive only just came across this website. It has amazing content. I have a couple of questions if you dont mind answering. Im just about to start visual impact muscle building. On phase 1 can a do sprint work instead od doing direct leg work as i am happy with legs. I was going to do push twice week pull once and sprints another day. 3 days recovery. Would that be ok? And also can i do IF, eat meal at 8:30pm then eat at 1 ish next day. I seem to be hungry all time if i eat breaky and have tried IF and seems to curb my hungar. Cheers mate

    • Greg

      Yes you can do a sprint/interval workout instead of training legs directly. Yes, that training plan is good. I love IF and hate breakfast. I recommend you follow that as it helps you curb hunger. If you are going to workout before your first meal consider taking 10g of BCAA 10 minutes before.

  • TC

    Hey Greg! This website is fantastic. After reading through it I decided to hit the gym more often, to build muscles as well as loosing a some fat on my body. However I am not sure whether to do HIIT and low intensity cardio first or at the end of the workout. Also should I do both of these exercises in the same day?

    Thanks!

    • Greg

      I’d do HIIT and then low intensity.

  • Nick

    What is your opinion of workouts such as Insanity and p90x? How are these people able to get ripped with bodyweight and low weight exercises, they are not doing density training but still look ripped?

    • Greg

      That’s all about low body fat percentage.

  • Julian

    Hi Greg,

    M8… Absolutely awesome website. Great information that is really simple and effective… Just a couple of quick questions… On your shredded program high carb days, what are your top 2 or 3 carb foods? What do you think of bread and oatmeal?

    thanks Greg and all the the best.

    • Greg

      I like sweet potatoes, white rice and potatoes. Basically foods low in anti nutrients like gluten and phytates. These foods are starch based and are effective at refilling muscle glycogen which is how carbs should be viewed. Not to mention they taste great.

  • Nick

    Is it safe for a 16 year old with about a good amount of strength to use a body part split routine as opposed to full body workouts/ upper lower splits?

    • Greg

      Yes it is safe as long as you are using correct weights and performing with proper form. Supervision is recommended.

  • TS

    hey im 5ft7in 152lbs at around 17%fat, just starting dieting and lifting. Personally the fasting technique makes me binge really badly and i was wondering if that was the case for you and any advice you could provide on it.

    • Greg

      How long are you fasting? I only recommend fasting for 16-18 hours and having a 6-8 hour eating window. Example – meal 1 at 2:00 and meal 2 at 8:30pm.
      Since you’re eating less meals you need to make these meals bigger. 700-1200 calorie meals work best. Get a significant amount of protein in each meal with ample amounts of carbs and moderate amounts of fat. Emphasize natural foods. If you still find yourself binging after consuming a big meal then perhaps fasting is not for you.

  • Nick

    Could I replace bench press and incline press with weighted pushups and weighted decline pushups?

    • Greg

      Yes that can work. Eventually, it will become impossible to store enough weight in a backpack to challenge yourself. When that day comes you can switch to barbell.

  • Aliosha Behnisch

    Hey Greg, first of all, very nice website and I also love your articles and now I actually wanted to ask you about a specifical topic as i have been following several of your nutrition plans you published here. Im 22 and6 feet tall and a year ago i was 182 lbs, but i bit overweight, unfortunately i didnt check for my fat, but i guess i was around 20. At this moment i begun to cut down and exercising 3x week, i basically focussed on compoung exercises, i do dips, incline bench, push ups, chin ups, pull ups, shoulder press, rear laterals, barbell curls, bent over rows, and hanging leg raises and twists for the abs. i didnt do anything for the lower body as it already is pretty muscular and well formed because i play soccer since im a kid. Now i cutted down following your get shredded manual, i followed this nicely, i counted macros and kcals, and never had more than a 30%- kcal deficit. Now i got my fat measured, several days cause i didnt trust the results, and im at 8% and 154 lbs, but the thing is, i cant see my abs when unflexed. you think i should focus on clean bulking now, to get up to lets say 165 lbs? Im not the strongest guy, i can incline bench 90 lbs for 4-6 reps if im in a good mood. What you think, what would you recommend to do? Thanks and keep up the good work and the body!

  • Martin Fife

    Hey Greg, I’ve been doing VI, and it’s Awesome! I was just wondering what you reccomend for diet in Phase 3. I just completed phase 2 about 2 weeks ago, and am ready to start phase 3, I know rusty reccomends prograde shakes for breakfast and lunch and a chicken salad for dinner, is that all I am supposed to eat? I was wondering if you could give me any advice for my specific situation too thanks!

    • Greg

      The shake/salad diet is only if you are strapped for time and want to lose fat very fast, 2+ lbs per week. I would go more moderate and eat around 20-25% under maintenance. This usually works out to be close to 12 cals per pound when following visual impact. Adjust to keep fat loss around 1-1.5 lbs per week.

  • Brady

    Hi Greg,

    I’m 17 and weigh in at 147. I’m a second degree blackbelt and am willing to work hard for fitness. I’ve only been working out for about a year and a half now and dropped from a previous 180 (mostly fat) to my current weight. I have pretty toned arms and at times my core also displays some tone. However, I still have a small amount of fat around my kidneys and some around my lower stomach. I eat Paleo and I work out daily. Is there anything I can do in order to speed up the last 3lbs of fat loss or do I just have to wait?

    • Greg

      Looks like you’re doing a lot of things right. If you’re still losing fat and getting leaner by the week I wouldn’t change anything. The last bit of fat loss should be slow. If you get to a road block, so you’re no longer doing fat then I’d recommend tracking calories and using refeed days. So 2-3x per week eat 15 cals per pound of bodyweight with low fat, moderate protein and high carbs. On the other days eat at a calorie deficit.

      • Brady

        Thanks! I will definitely try that out and let you know how it works

  • Erwin

    Hi Greg,
    I’m glad I came across your website! Its exactly inline with what I would like to get out of my workouts. Unfortunately, I am not even close to where I would like to be.
    I was curious to know what your thoughts are on CrossFit? Do you group that under programs like P90X / Insanity (I read your post a few comments up). I’ve been doing it for a few months now, and eventhough I do FEEL myself getting stronger. I really don’t see it.

    • Greg

      I’m not in love with crossfit or P90x. If for the average person it gets you to workout and eat healthy then that’s great. But for what I’m looking to achieve it doesn’t quite get the job done. I prefer to focus on intense strength training to build my physique and diet to keep me lean.

  • Chad Rukrigl

    Hey man,
    Can you please tell me what supplements (pre workout, weight gainers, whey protein, etc.) you use? Thank you.

    • Greg

      Currently

      Fish oils (2tsp per day)
      BCAA (10g before lifting sessions when training fasted)
      Calcium/Zinc/Magnesium (1000/50/400)
      Vitamin D (4000 IU’s per day)
      Black Coffee (2 cups morning and 1-2 cups pre workout in the afternoon)

  • Nick

    Hey Greg! Is it possible to get bigger using bodyweight movements? I understand that you use pullups as your main back exercise. Could exercises such as chinups and handstand pushups build bulk?

    • Greg

      Yes, bodyweight exercises can be used to gain muscle. However, once you can do an exercise for 12+ reps it’s too easy and will no longer be optimal for building muscle. So you need to progress to challenging movements that you can only do for 6-12 reps.

      • Nick

        Do you suggest an addition of external load (weighted backpack) or another progression i.e. (one arm pushups) if looking to build muscle with bodyweight exercises?

        • Greg

          I’m not really a fan of weighted one arm push ups. They start to get pretty awkward at that point. I would recommend weighted regular push ups, weighted dips and free weight movements; incline bench, shoulder press.

  • Panos

    Hi Greg,

    I’ve been reading your blog some time now and I will start Warrior program soon. My concern though is for something else.

    What do you believe is the fat to muscle ratio lost when cutting, and suppose you keep lifting heavy, for instance if you loose 1 pound per week, how much is fat and how much muscle?

    And in the other hand, when lean bulking, what is the muscle to fat ratio, for instance if you gain 0.5 pound per week, how much is fat and how much muscle?

    I’ve searched about this a lot, and most poeple agree that fat to muscle ratio is about 0.7 and muscle to fat ratio 0.5.

    Thanks in advance for replying.

    • Greg

      If you’re cutting properly there should be very little decrease in the actual muscle tissue. From lower volume and less carbs you might not be as full but you that mass should be regained quickly after maintenance calories and higher training volume. If you maintain your lifts then you won’t be losing muscle. In terms of gaining muscle, it really depends. You will have to track that for yourself. If you’re gaining slowly, 1-2 lbs per month, it could be 75-100% muscle.

  • Brady

    Hey Greg,

    First of all, I’d like to thank you for your advice about the re-feed days and the IF–it’s worked amazingly for the few weeks I’ve been using it. I’ve seen a definite narrowing in my waist and my abs are starting to come through a bit more. However, I have a question about body fat percentage; I used the calculator that you provided in the Beach Ripped Part 1 section and it gave me an approximate value of 7.5% body fat. Judging by the amount of lower stomach fat I still have, I’m a bit skeptical about this figure. What I’m wondering is if it’s possible to have a body fat percentage in that range and still have lower stomach fat that hides abdominals?

    • Greg

      Hey Brady!

      Awesome job on the results thus far. That calculator is not going to be accurate for everyone. It’s likely that you have a smaller bone/hip structure so that’s what is throwing the measurement off. If you are actually 7.5% fat you shouldn’t have any visible fat covering your lower abs.

      • Brady

        Thanks for clearing up the confusion!

  • Chad

    Do you use any pre workout supplements? If not, why?

    • Greg

      Nothing wrong with pre workouts but they are a little overrated. I usually just have 1-2 cups of black coffee before training and that does the job.

  • Aaron

    Good day Greg!
    When will you post your superhero phyisique in youtube? you said that you will post it on April 1. Its already pass April 1. Haha, looking forward for that vid!

    • Greg

      April 1st, April fools haha!

      The real superhero video/pics will come in June, just before the release of the new man of steel movie starring Henry Cavill. I apologize for the delay but I will more than make up for it by getting into ridiculous shape and sharing plenty of tips.

      • Aaron

        Oh men! i still have to wait 2 more months, anyways, still looking forward for that vid! i got fooled :D

        • Greg

          hahaha! I could do it now, but I’m a perfectionist by nature. I’d rather have everything dialed in perfectly first.

  • Nick

    Hey Greg. Is there any disadvantage from a muscle building standpoint in using hammer strength machines for rows as opposed to barbell rows? I don’t feel a lot of stimulation with the barbell rows and machines protect my lower back. What is your opinion on the smith machine? Thanks

    • Greg

      Yah that’s fine for rows.
      But I wouldn’t say it protects your lower back. Rather it takes your lower back out of the movement. If you do rows with a flat back, you actually strengthen your lower back.

  • Aaron

    Hi Greg!
    i have a question. in calistenic exercises (muscle up, one arm chins, stand to stand, the flag, front lever raises, etc) what is your top 5 exercises? can you please rank them from 1 to 5 because i would want train for those.

    thanks a lot! :)

    • Greg

      One Arm Chins, One Arm (feet raised) push ups, hand stand full range push ups, front levers, stand to stand.

      • Aaron

        thanks Greg! but im quite surprised that muscle up is not in your top 5. :))

        • Greg

          The muscle up is a cool exercise and great for show. The problem is that the pull is much harder than the push. I prefer to separate pulling and pushing for greater benefits.

  • Aaron

    Hey Greg!
    in the exercise “the flag”, what other muscles does it target aside from abs?
    thanks :)

    • Greg

      Obliques, lats, shoulders, triceps and biceps.

  • Nick

    What is your opinion on rep tempo/speed? Fast lift, slow negative? Thanks

    • Greg

      I lift predominately for performance and strength gains and let muscle gain take care of itself. So each time I hit a lift I’m going for a personal record. This has been the most effective strategy for me. Using very strict tempo’s makes it exceedingly more difficult to hit personal records. Therefore I concentrate on proper technique only and lift explosively. I power up and lower quickly but with control.

  • phil

    hey saw someplace you had a new workout program? that we can purchase that true or was i just imagining..was a four day split

    • Greg

      My latest program I released back in January! It’s the Kinobody Muscle Building Course.

  • John

    Hi Greg,

    I’m 186cm 88.2 Kg, I do have little bit of fat, but my body looks good, I would like to get leaner, toner and bit more muscular, to get to the warrior or Greek god Physique.
    What would be the best program to do in order to achieve the warrior or Greek god Physique?
    Also how do you measure fat percentage?
    And is there any other way to pay other than PayPal?
    Thanks
    John

    • Greg

      If you’re going for the warrior physique I would go with the kinobody shredded program! If you want the Greek God Phyique you will need to build muscle so I would go with the Kinobody Muscle Building Program.

  • Adonis

    Greg which program do you prefere, Adonis Index or Visual Impat muscle building?

    • Greg

      For myself I like VI.

  • Nick

    What’s your opinion on full body or upper/lower splits? I have heard these produce more mass gains than splits

    • Greg

      Upper/lower splits are fine but from an aesthetics standpoint I don’t think they’re that effective. Most people would benefit from training their upperbody more often than lower. I’d recommend one lower workout per week and two upperbody workouts per week. That will lead to better physical development and balance since legs usually grow pretty easily.

  • Ata

    Hi, I’d like to know what do you think of almonds? My goal is to gain muscle mass and i don’t know if they would be effective or not. If they were, how much and when should i take them, before or after the workout? Thanks dude.

    • Greg

      Almonds are healthy. They’re not really a protein food, more of a fat source. So you need to treat them as such and include some lean protein with the meal like chicken, turkey, tilapia, greek yogurt or whey protein.

  • Anders

    hey Greg

    im doing the RPT system, and on chest should i do flat chest presses wide grip
    or flat chest presses close grip next to incline dumbell chest presses?

    thanks

    • Greg

      If you want more triceps emphasis you can do close grip (about shoulder width or slightly narrower). If you want more chest you can do regular bench press, no need for a super wide grip.

  • Anders

    Hey again, also, I watched some of your vids. on youtube where u were explaining how u workout, RPT every other day, im going for this system, would you recommend a routine like this

    monday RPT Chest shoulder triceps 2 exercises per muscle
    Thuesday Rest
    Wednesday RPT Back, Leg, Biceps 2 exercises per muscle
    Thursday Rest
    Friday “Pump” workout: chest,back,leg,biceps,triceps,shoulder 1 exercise on each muscle, 6 sets 8 reps
    Saturday Rest
    Sunday RPT Chest shoulder triceps 2 exercises per muscle

    Monday Rest and so on…

    should I let my muscle rest more or do you think this would be a good workout-program

    thanks

    • Greg

      Yes that would work quite well. The only problem is that one day of rest after the pump workout may not be sufficient to hit the same muscles after. You may need to take two days of rest after the pump workout. This would turn it into a 7 day schedule which may be preferred.

  • Juan Uribe

    Hello greg

    first of all i want to thank you for your amazing advice on dieting and bodybuilding. to tell you a bit about myself i used to weight 160 pounds about 3 months ago im 5’8. now im weighting 148.5 pounds and around 4.9% body fat. tomorrow im starting your fasting diet because i believe it will work for me. to let you know more about my daily routine is the following i go to sleep usually 11pm or 12 am at night and always wake up at 5:40 am. so my diet is the following
    5:55 am i have a coffee organic, with 2 TBS of pure irish butter and 1TBS of coconut oil
    then at 6:10 am i go for a 3 mile run which usually i do in 22-25 minutes depending if I’m running interval or not. if my abs are not sore i work them out in the morning with the ab wheel, or resistance exercises.
    since I’m going to follow your diet i want to make sure I’m eating sufficiently so i can enter greek god status lol
    11 am i will have 2 cups of oatmeal (bob red mill gluten free) one banana and 4 egg whites with red pepper,6 white mushrooms, 1/4 cup of onions, and 4 ounzes of ham (boars head) ( around 1200 calories) i cook it with coconut oil.
    around 12:30 i have a cup of blueberrys and 1/4 rasperrys.
    2 pm i will have 1 filet of tilapia ( 24 grams of protein and around 120 calories i believe it is with mixed vegetables such as green beans,broccoli, red pepper, and i put some olive oil on top. i bake that on the over.
    4 pm i will have the same as 4 pm i just cook it different with spice so it taste different i used spices such as cayenne, oregano,onion,basil
    4: 30 pm i will work out heavy lift intul 6 pm.
    6:30 pm. now this is my major question usually at night i have 3 scoops of isopure protein 75 grams of protein 300 calories. what carbohydrates should i eat with it? Also if you see any reason to change my diet please let me know always open to new options =)

    • Greg

      Doesn’t really matter what you’re eating. What are your macros?

      • Juan Uribe

        well during the day i have 300 grams of carbs ( oatlmeal and gluten free pasta)
        i have like 60 carbs of vegetable
        150 grams of protein from eggs and tilapia and salmon.
        i dont keep up with my fats but i put moderate coconut oil and olive oil for cooking.
        is that ok?

        • Greg

          I don’t really know how much you weight or your activity level. Or whether you’re trying to lose weight, gain or maintain.

          • Juan Uribe

            Hey greg

            im 5’8 148.5 pounds 4.9% body fat im trying to bulk up to 158.5 which if i do it right heavy lifting few reps 3 sets wait 2 minutes between sets should bring me to that level in 3 months. for macronutrients is 16 ounces of milk enough? i eat night time 2000 calories 250 grams of carbs of pasta which has 30 grams of protein every night 6:20 with a salmon 320 calories 32 grams of protein and 16 ounzes of milk with isopure 75 grams of pure lean protein and 9 grams of carbs. mid lunch is 1 tilapia veggies (brocolli and green beans) and a mid size sweet potato. breaks fast 11 am is half a cup of oatmeal banana and blueberry and rasperry ( 1 cup combined)

          • Juan Uribe

            i forgot to add my pasta is gluten free so its my oatmeal. and i would jog 3 miles 3 or 4 times day of a week i jog that in 25 minutes at 6 or 7 am. and i drink a coffee plain in the morning also. All i drink with my meals is water

  • Laurence

    Hi Greg,

    Could you do a workout programme for Sonny Bill Williams (New Zealand rugby player). Or perhaps an International rugby player workout in general? In terms of
    world sports, there are no physiques quite like Rugby players in terms of size, strength
    and definition.

    • Greg

      I’ll look into it dude! He does have a killer physique.

  • Steven

    HI Greg,

    First, great website! wish you post new videos more often.

    I have a question, well sort of. Do you agree that most guys who are muscular had to have a great bulking period? I mean most guys who are giving bodybuilding/fitness tips online already have a muscular physic, they mostly give tips on how to improve there body’s. But for guys who have to start at the bottom (most readers) those tips are not always relevant. It seems like most of those fitness “guru’s” online had to have a period of bulking to get where they are.

    With all respect, but then I see videos of you from 2010 I think you already had a muscular body, of course you have grown from then on but still it seems like you have had a bulking period in which you gained most of it, can you conform?

    I’m currently lifting but also trying to lose some fat, its hard because I try to do both things at the same time. I’m thinking about bulking after summer for 6 months so I can gain as much muscle as possible, then lean out and see what needs improvement.

    Like to hear from you, thanks.

    Steven

    • Greg

      It’s not really about bulking for a period of time. It’s really about being consistent with strength training for 1-2 years. Tracking every workout, increasing the weights every week……… Assuming you’re eating enough food and getting in sufficient protein you will be adding muscle consistently. There is no need to have to eat tons of food. That’s a myth.

  • Laurence

    Hi Greg,

    I’ve noticed that alot of websites and fitness companies say that in terms of
    supplementation, protein is only part of the puzzle, and they recommend other
    stuff like BCAA, Glutamine, Creatine and vitamin tablets for your post and pre-workout. Are these extra supplementations necessary to achieve a strong, muscular physique, or are they superfluous products that companies advertise for their own profits? In other words, can you still get an impressive muscular physique with adequate food intake and protein shakes without all the other things mentioned? Thanks.

    • Greg

      First of all, you don’t even need protein shakes if you get adequate dietary protein. For people who are cutting, I recommend getting all your protein from whole foods, which are more filling.

      Glutamine is useless. BCAA are only needed if you’re going to be training in the fasted state. Creatine is helpful for adding strength and muscle but definitely not necessary. I don’t use it and I’ve been making great gains. And vitamin tablets aren’t needed, although they can be helpful if you have any vitamin/mineral deficiencies.

      So you can make awesome gains without the need of any supplementation.

      • Laurence

        Thanks, the amount of money these sport nutrition companies make through public misinformation must be huge!

  • Laurence

    Hi Greg,

    I am 6’0ft and 160 pounds with some muscle definition but a bit of a belly. I ideally
    want to get to 175-180 pounds with 10% body fat which should take between a year and a year and a half. However, I’m not sure whether I should do a lean bulk now and then cut, or reduce my body fat first, and then do a lean bulk? Which way round is best? Thanks

    • Greg

      Cut first, cut first, cut first, cut first…..

      Excuse my repetitiveness but if you want to be lean and muscular then the first step is to get lean first. You want to add muscle when you’re already lean. If you add muscle now, it won’t make much of a visual difference. But if you get lean first, you’ll look great and then as you build muscle you will be able to notice it.

      • Laurence

        Thanks. I live in the United Kingdom, and the number one sports nutrition brand here, MyProtein, have launched a six week beach body challenge. http://www.myprotein.com/thezone/beach-body-challenge/

        What do you think of their take on cutting fat fast? It’s extremely high volume with 10 sets of 10 reps on each exercise with only 10-20 seconds in between.

        • Greg

          Fat loss is mostly a matter of diet. Training should be done with heavy weight and low volume to maintain strength and muscle on a cut

  • Laurence

    Hi Greg,

    In your Kinobody muscle building course i’m not sure if it says what tempo the exercises should be done at? Should low rep sets for indicator exercises be done as if in slow motion and then the pump sets with higher reps be done slightly quicker? I’ve found that a 2-2-4 tempo works quite well.

    • Greg

      I don’t obsess about tempo, I find in doing so, it distracts you from what really matters, that being getting stronger. I recommend for most exercises that you control the negative and explode on the concentric. If you use a super strict and slow temp, you will fatigue faster.

  • Laurence

    Hi Greg,

    I joined a new gym last week where upon joining you get a personal trainer to write you a plan. I told him my goal was to get to 175 pounds with 10% body fat, and I am currently at 162 pounds with 16.6% body fat. He said that Pyramid training was the best, however I know that you are an advocate of the Reverse Pyramid Training method. Anyway, he expects me to follow his plan and he will update my fitness assessment every month, tracking my body fat percentage and weight. However, you clearly know what you are talking about and have an awesome physique, so part of me wants to follow the RPT, even though this dude said Pyramid training was the way forward. Does it really matter too much whether you go about muscle building with RPT or just standard Pyramid Training? I personally agree that it makes more sense pushing your maximum possible weight before muscle fatigue kicks in.

    • Greg

      You’ll get much better strength and muscle gains with Reverse Pyramid Training. It’s just a way more sensible way to train. Just kindly tell the trainer, that you prefer to experiment with your own workout routines and kindly thank him for the help.

      • Laurence

        Ok thanks. One other thing though is that the trainer also said that reps around 10 produce the greatest muscle gain. So he said I should do 3 sets on each exercise with reps of 12, 10, 8
        whilst increasing the weight. I notice that on your RPT you have a slightly lower volume of 5, 6, 8. Is RPT therefore more suited to strength/muscle maintenance as opposed to optimal muscle mass gain? Which is what I am trying to go for, as it is a considerable jump to 175 pounds from 160 pounds. Thanks.

        • Greg

          You get great muscle gains from 5-12 reps. Some movements respond better to lower reps and other movements respond best to higher reps. If you’re a beginner then it makes sense to start with 10 reps until you have your form down so you can really feel your muscle working in the 5-8 rep range. With 10-12 reps you get more total reps. With 5-8 reps you get better muscle fiber recruitment. So anywhere in the 5-12 rep range will be effective. I find slightly lower reps to be better because strength gains are better. If you’re getting stronger you’ll build muscle faster. The exception is if you’re only doing 1-3 reps. This improves neuromuscular coordination and has less of an impact on hypertrophy.

          • Laurence

            Thanks again for your expert information, your commitment to responding to as many questions as you can is very impressive and always appreciated. Unfortunately we never get to learn how to correctly build muscle in school or college so guys like me all over the world looking to seriously build muscle for the first time start off pretty lost.

  • Laurence

    Hi Greg,

    The workout plan I got from a personal trainer at my gym does not include a specific exercise to train the trapezius muscle on shoulder day. His three exercises he has given for shoulders are, barbell shoulder press, Arnold press and Lateral raises. Without a trap exercise after months of development will my shoulders look funny because i’ll have big shoulders but no trap muscles? Or do you think specifically developing traps will leave you looking like Brock Lesnar, which is not a good look!

    • Greg

      Yah you actually don’t need to specifically train traps. They get indirectly worked from hitting back and shoulders. Most people will look better without any direct trap work.

  • Laurence

    Hi Greg,

    This is kind of a fitness medical question. A year ago after doing a shoulder workout routine I noticed a sharp pain around my shoulder blade after I finished the workout. Im not sure whether I strained a muscle in that region or slightly tore the muscle (Im not hot on physiological anatomy). Anyway, ever since then, after a shoulder workout or even other workouts that recruit shoulder muscles, the sharp pain in the shoulder blade area always returns making my shoulder workouts painful. It hasn’t got better in a year, but thankfully, it hasn’t got worse either, it just remains the same level of pain that lasts for a few hours after my workout than disappears. As I am now looking to seriously gain muscle though for the first time, I will be lifting heavier and heavier weight and so was wondering whether it would get worse? Have you had any experience with strains/tears of the muscle that have stayed with you for a long time and had recurring pain? You see I don’t want to completely rest the affected muscles for months on end because I want to gain muscle asap! Thanks.

    • Greg

      The best thing would be to lay off any movements that aggravate it. You’ll also want to see a physical therapist or sports doctor.

  • Laurence

    Hi Greg,

    Just one last question about RPT. In your workout notes for the Super Hero workout you say that the goal is to add 5 lbs (about 2.5 kg) to any one of your 3 sets. But if RPT is about reducing the weight by 10% each set, then how can you add weight? Isn’t that a contradiction? e.g. For incline bench press, would the RPT weight go like this: 60kg, 54kg, 56.5kg? The second set has been reduced by 10% and the third set i’ve added 2.5kg to it (roughly 5 lbs). Am I totally wrong?

    • Greg

      This method works well for compound movements. So let’s say you’re lifting 150 lbs for your first set.

      ex: 150 lbs x 6, 135 lbs x 8, 120 lbs x 10

      The next workout you’d go for 150 lbs x 6, 135 lbs x 8, 125 lbs x 10

      Then – 150 lbs x 6, 140 lbs x 8, 125 lbs x 10

      Finally – 155 lbs x 6, 140 lbs x 8, 125 lbs x 10

      You’re still dropping the weight on each set, but by a slightly smaller percentage. Then the next workout, you’ll be able to add more weight on your first set.

  • Gatsby

    Hey Greg,

    I got your Shredding Program and am just wondering about the low carb days. I’m asian and I eat a lot of rice (part of the culture), so for the low carb days can I sort of play around with the ratios of the macros, while keeping the carbs about 150g? For example instead of:
    170g protein
    100g carbs
    ~60g fat
    (man weighing 170 lbs)

    Can I change it up to be:
    150g protein
    150g carbs
    55g fat

    Oh and your interview with Nate Miyaki claims that white rice can be helpful for dinner, so I’m not sure if the idea can be applied here since it’s a cardio day with no resistance training.

    Thanks for the posts! Love the website/your programs/workouts man.

    • Greg

      Yes, that is fine! However, in the second scenario you are actually consuming more calories. I would drop fat to 50g and have 150 protein and 150 carbs.

  • Nicolas

    hey greg

    i just wanted to say thank you! thank you for this blog, for the podcast and for all the great advice you give out.

    because of this website i’ve adjusted my lifting routine and started intermittent feast about 8 months ago.
    results are amazing.

    • Greg

      Thanks man, I appreciate that!

  • Andrew

    Hey Greg,
    Purchased your Greek God program, can’t wait to starting it. Was wondering about exercise substitutions as I only have free weights( no cables). barbell, dumbells, dip bar, pull up bar.
    Would dips be ok sub for Rope extensions?
    What about cable curls? not sure what a good sub would be..
    Looking forward to your reply.
    Regards Andrew

    • Greg

      I’d do skull crushers instead of rope extensions. You can do any biceps curl variation instead of cable curls. Perhaps concentration curls.

  • Julian

    I’m curious if the warrior plan will work for me.
    I’ve never worked out.
    What if I cannot do weighted chin ups or any of the other workouts?

    • Greg

      You can do lat pull down instead of chin ups.

  • Martin

    What if I follow the warrior workouts each week but eat less of what is in the guide?
    I skip the breakfast and have the two meals only. I don’t have much of an appetite.
    Is this ok to get shredded quick then eventually move onto the greek god and start eating more?

    • Greg

      Yeah if you’re not that hungry you can eat less, that just means you’ll lean down a little bit faster.

  • Joe

    Is there a difference between your old Kinobody Muscle Building course and the greek god program?
    I bought the old muscle building course and was wondering if it made sense to also buy the greek god program.

    • Greg

      They’re the same. I basically rebranded it. My new superhero course is coming out very soon.

  • Ramsin Sarkes

    Hey Greg,

    I was creating my caloric goals according to the layout the shredding program instructs when I noticed that I might not be in a big enough deficit to lose a pound a week.
    For example, according to the program on low calorie days I’ll be eating 1700 calories, which is a 550 calorie deficit from my maintenance, and on the two reefed days I’ll be eating 2,390 calories, which is 140 calories above my maintenance. According to this diet, since losing a pound a week means being in a 3500 calorie deficit, I would only be reaching a 2,750 calorie deficit, since 550 x 5 = 2750. This is not including the 140 surplus calories from the two refeed days which would put me at a 2,470 calorie deficit per week. Does this sound correct and what would you recommend doing in this situation? Thank You.

    • Greg

      I’d recommend sticking this to a couple weeks and you may be surprised to see the fat loss comes off quite nicely. You can drop one refeed day and you should progress quite a bit faster.

  • Amy Desai

    Hello,

    I’m a 22 year old female with the typical ‘skinny fat’ physique. I look decent in clothes and am not overweight in terms of pounds but am flabby with a high body fat percentage. I was wondering if you had anything specifically for women. I’m sure I could get great results with the stuff you have in general but I thought I’d ask…was thinking about looking into the fat loss guide, it’s all about the inches!

    Thank you so much!

    • Greg

      Yeah a lot of this will apply to you but the specific routines are designed for men. I will do another post/guide for women in the future and I’m working on a course with the betty rocker soon.

  • cody

    Hey Greg i am just starting the man of steel workout and couldn’t be happier already after two weeks noticing results. very excited for the future and thank you for the workout plan

    • Greg

      Awesome to hear! My pleasure cody.

  • Andrew

    Hey Greg,

    I think your website is awesome! it’s a great resource for anyone. I’ve read through most of the website and noticed that you share many training techniques with the people from Dragondoor.com, i.e. Pavel Tsatsouline, Paul Wade, Ori Hoffmekler etc. I was wondering if you were a fan. Also, I wanted your opinion on kettle bell training and how you would fit it in to your routine, if at all?

    • Greg

      Thanks Andrew. I suppose there are similarities between me and dragondoor. I’m not a huge fan of kettlebell work though.

  • taylor gallion

    Hey I can’t find where to access my product and login. Any advice? I bought the superhero workout.

    • Greg

      go to kinobody.com/members

  • Al

    Greg I purchased the fat loss program and I don’t see where to log back into the sit with username and password

    • Greg

      go to kinobodyelite.com/members

  • Jacob Jarvis

    Greg I have been using a couple of your free workouts for 6+ months or so now and would like to buy a more comprehensive program from you. Do you give folks advice on which one they should purchase that will best suit their goals and current fitness level? If so, I’d like some help.

    Thanks,

    Jacob

    • Greg

      Yeah great question! If you still have fat to lose (not quite 6 pack lean) I would start with my warrior shredding program. That program will explain the ins and outs of getting lean and enjoying it. If you’re already lean and want to get the ‘Troy’ physique, think really solid muscle density get Greek God Program. If you want to really focus on packing on more muscle and getting the ‘man of steel’ physique then go for the superhero bulking program.

  • Danilo

    Greg, I’m from Brazil, I am very lean and would like to know what the best program for mim.Eu saw your videos and always dreamed of having a good muscle mass and be defined, I am 16 years old, height of 1, 70, the weight of 50 kg. Can you help me with that?

    • Greg

      I’d start with the greek god program!

  • Nate

    Hey Greg, you r a rockstar in my journey!!! I did buy the superhero physic, and it was the perfect adjustment I needed for my workouts, cause I’ve been lifting in the 4-10 rep range and weighted pull ups (which exploded my strength) for the last 10 months. A few questions… How important are good slow negatives in my reps? Because it seemed to pack on muscle, but at the same I was doing a 4-10 rep failure range. Also I travel 9 months out of the year for work what’s some easy good foods with macros, besides hard boiled eggs salads and cottage cheese? And were the hell did u and Chris and R.T.R. go?? Thanks for your hard work!!!! I am really benefiting physically, mentally, and at work!

    Thanks again,
    Nate

    P.s. You sound like John Malkovich with a Canadian accent…:)

    • http://kinobody.com/ Greg

      Thanks Nate. You can get quest bars. You can get jerky meat. You can go to subway and get double protein… Options are endless. Chris retired from the RTR show to start the thebloggingshow.com. I’m doing the RTR show with my new cohost Tom Ness.

  • Bruce

    I’m trying to purchase the Greek god program on my iPod touch (i don’t currently have a computer) but It doesn’t work, is it possible or do I need a computer ?

    • http://kinobody.com/ Greg

      Hmm that’s weird it should work. But if not, you may need to borrow a friends computer or something. Never heard of this issue before.

  • John

    Hi, I’m 5 foot 10 and currently 135 pounds and looking to get that Zac Efron/Adam Levine look, would the Warrior Shredding program be good for me or is that more for fat loss. Thanks!

    • http://kinobody.com/ Greg

      Definitely greek god program – http://greekgodprogram.com. Sounds like you need to put on 25 lbs of muscle.

  • Jake

    Greg, I only earn £500-£900 a month, depending on how many shifts I can pick up, after bills, including my gym membership, I don’t have enough money to pay for the food to hit my macronutrients, I’m budgeted to about £120-130 a month for food, and it just doesn’t cut it when meat is concerned. What can I do?

    P.s is there any chance you can send the answer to my e-mail, as I won’t know when you have replied on here. Thanks.

    • http://kinobody.com/ Greg

      You can go lower in protein and emphasize more carbs and fats. You only really need 0.82g of protein per pound of bodyweight. As well, find cheap sources of protein.

  • Martijn Jacobs

    Hey Greg,

    Recently found your videos and I got into fitness myself a year ago, I recently found your stuff on intermittent Fasting and I am really curious and want to try it, however I am attending university and I have a different daily scheme everyday, by which I mean that some days I have to get up at 6 in the morning whereas other days I can sleep till 12. How should I handle this when doing IF?

    • http://kinobody.com/ Greg

      Eat your first meal somewhere around 4-6 hours after waking.

  • scott

    I am 53 yrs. old, pretty good shape, my years of lifting heave are over…can this still work for me

    • http://kinobody.com/ Greg

      Of course! I’ve had many transformations from people in their 40’s and 50’s.

  • http://kinobody.com/contact/ robert crompton

    what workout would cristino ronaldo use

  • shiva

    Hey greg,

    Your posts and articles are just awesome and I’ve improved my physique the kinobody way significantly in just 3 months! And all my lifts are still going up using awesome RPT .
    But I can’t seem to increase my barbell overhead press no matter what. I’ve tried rotating my lifts and rep ranges so and nothing seems to work. Im still stuck at 42kg fr 5 reps. any way how to get out of this plateau? ?

    • http://kinobody.com/ Greg

      What workout routine are you following? It’s possible your form is shit ;). Keep your heels about 4″ apart and squeeze your ass and core really hard. Look up while you press.

      • shiva

        Thanks man! That heel change really got me at a higher strength advantage. Im currently following your workout from kinobody.com/workouts-and-exercises/my-current-workout-routine-for-incredible-strength-muscle-density/.. keep up the great work :)

        • http://kinobody.com/ Greg

          Yep it really is that effective!

  • shiva

    Hey greg,

    Thanks fr the earlier tip bout the heel placement. .really helped me pump out more reps with form..
    Just a quick question. Is it okay if I only work out for 2 days a week? Using the same split as Chest, shoulder, triceps and Back, leg, biceps..for maybe a month or so..the weights will increase at a slower rate but will I be able to increase my lifts?

    Is it fine if I continue this 2 workouts a week plan as long I keep increasing the weights?
    Thanks in advance..keep up the great work :)

    • http://kinobody.com/ Greg

      No problem :). Yeah you can train two days per week, you’ll still make good progress, just not as fast as 3/week.

  • http://kinobody.com/contact/ Robert

    Hey Greg how do I get a physic like marlon Brando from street car what exersise should I do thank you

  • shiva

    Thanks greg :) helps lots!

  • Jay

    Could I purchase on my phone and then dowbload on a computer later? Do you send files to an e-mail so I can open on any computer? How does it work?

    • http://kinobody.com/ Greg

      Yes that will work.

  • James

    Hey Greg do you ship to the UK?

    • http://kinobody.com/ Greg

      All my courses are digital so there’s no shipping.

  • MJ

    Hey Greg. Does your Aggressive Fat Loss program work for women?

    • http://kinobody.com/ Greg

      Yes it does, that said it requires fasting and not every women is comfortable with this.

  • Tony

    Hi Greg,

    I am just finishing a fat loss program that I came up with myself. I have cut from roughly 200 lbs to 175lb and 10-12% body fat. Now that I have reached a bf% that I am happy with, I would like to add more muscle. I am interested in both the Greek God program and the Superhero program. I have significant experience with weight training, but am currently pretty far from my old PRs. Can you give a recommendation on which would be the best fit for me?

    • http://kinobody.com/ Greg

      Good question! You can go either route. If you’re still pretty strong but want to focus more on volume and putting on size go Superhero. If you’re more impressed with being really strong and dense, but aren’t worried about getting really big then do superhero.

  • Marco

    Hey Greg, I had a question about a situation I’m in and I don’t know which direction to go, Im a wrestler and being so I have to keep in my weight class of 133-140 pounds but Id like to cut all my fat and build muscle to 140 pounds before the end of the season, after that Id like to put on 20 pounds of muscle to compete with my teammates for football. I’m 5’5 134 pounds and Im a sophmore, Im ambitious enough that Im willing to follow anything to get there – thanks,
    A new fan,
    Marco

    • http://kinobody.com/ Greg

      Yeah that’s definitely doable. I’d say go for it!

  • Sammy

    Ok So I watched your video on youtube about binge eating and it was GREAT, you are awesome and have great experience and I learned alot, but thing is there is one thing I cant get an actuall answer for, so I understand that its the mental state thats important and that I must accept myself first, ok so my plan is starting tommorow I will have a diet of all balanced meals and I wont be in a calorie deficit, but there is one thing I wanna know, I know binge eating goes hand in hand with sugar addiction, so is it ok if I have for example after my first 6 days a meal of fast food for example?! Then get back on my healthy gluten free balanced meals?!

    • http://kinobody.com/ Greg

      Not quite sure what you’re asking. But if you’re fasting each day until lunch and keeping your first meal healthy, I don’t think sugar addiction is much of an issue. It’s completely overblown. Just limit sugar and don’t drink and soda’s.

      • Marc

        Hi Greg I’ve calculated my calories to be 2100 on a 20% cut going by your guidelines. I’m hitting 2100kcals 6/7 days a week.. Is this correct protocol? Or do I eat 2100kcals only on my strenght training days and 1600/1700kcals on my rest days? (Unless I’m doing cardio these days which means I can go back up to 2100kcals??) love your work by the way

        • http://kinobody.com/ Greg

          Nope, keep your cals around the same on training and rest days. Add some walking or low intensity exercise on your rest days to improve fat loss if you want!

  • Rodrigo

    Hi Greg! I’m reaaly liking you Greek Gos Program but I usally don’t feel confortable doinng barbell incline bench press ’cause I’ve ha my shouder injured, I would like to know if I could switch to dumbells or if it’s better to get srong with the barbell.

    • http://kinobody.com/ Greg

      Yeah dumbbells are fine. But you’re going to have to do the sets like this : 4-6, 6-8, 8-10. When you get to the top rep of each set, increase the weight the next workout.

  • Rob

    Hey Greg,
    Do you offer online coaching and macro planning at all?

    Cheers,

  • Vlad Vizireanu

    Hi Greg,

    Thanks so much for the great videos. They’re very helpful. I had one question that I’m sure you probably already covered somewhere so I apologize if I missed it.

    I’m on the fasting system right now. What are some examples of a HUGE meal that I should be having after 6-8- hours of fasting? I can’t imagine what I should be eating in only one meal to
    get near my macros for the day (especially the 1g protein per pound of body weight rule).

    I’m not naturally a big eater so it’s hard for me to judge what’s too much or too little. If you have some examples online or recipes, that’d be perfect.

    Thanks again,

    Vlad

    • http://kinobody.com/ Greg

      Well I don’t know how much you weight or how big you are! But you’re looking at big servings of meat (about 12-14oz, uncooked weight) and big servings of potatoes. That’s my go to meal. But there are so many other options.

  • Noah

    Hey Greg, I’m wondering if fasting will be doable if im working in construction, like from 7 am to 6pm?

    • http://kinobody.com/ Greg

      Well I wouldn’t fast too long. Maybe like max, until 11am or 12pm. You’ll have to eat very big meals for this to work.

  • Jes

    Which workout program/diet of yours would you reccomend for females ?

    Thanks !

  • Robert LeBlanc

    I’m finally doing standing presses. Didn’t want to do em, because I wasn’t as strong as seated. But I am really liking them. I feel powerful, hoisting 100 plus pounds overhead whilst standing. It’s neurologically demanding, though, just like pull-ups, deadlifts etc.
    Do you still do them? And what’s your max weight and reps?

    • http://kinobody.com/ Greg

      My best was 185 lbs for 7-8 reps. And yeah, they’re neurally depleting. You might wanna stop about 2 reps before failure. So if you would fail on your 8th rep, just do 6. That will side step neural depletion to some extent.

  • Andrew

    Hey Greg,

    I am seriously considering buying the warrior shredding program, but I know you’re a fan of intermittent fasting. Is the warrior shredding program feasible for someone who wales up at around 5:30AM and lifts at about 7:30AM? Thanks

    • http://kinobody.com/ Greg

      Yes of course. I would train fasted (just coffee in the morning) and eat your first meal around 10am.

  • Anrdew

    Hey Greg,

    You talk about doing some cardio in you Warrior Shredding Program. If I do cardio, should I add back the difference in calories? Thanks

    • http://kinobody.com/ Greg

      Nope. Don’t add back the calories.

  • Connor

    Hey I’m 15 and want to go from around 15% bodyfat to around 10% or lower as fast as possible. I go to the gym 4 days a week and just started doing HIIT cardio with 60 sec sprint 60 sec jog. I eat healthy meals throughout the day but I haven’t started fasting because I wasn’t sure if it was going to result in muscle loss from not eating for that long. If you could recommend something for me that’d be great thanks

    • http://kinobody.com/ Greg

      Fasting in no way causes muscle loss. Especially if you’re fasting for 14-20 hours. It will help with muscle retention because eating all of your calories later in the day creates an anabolic surge from my experience. Based on your goals, I would get my aggressive fat loss program – http://kinobodyfatloss.com

  • peter

    hey greg ,
    im 20 years old , 184cm , 97 kilos and im 10-11% bf
    whuch couses of yours would be suitable if i want to get my bf% to 6-7% by the end of june ?
    thanks

    • http://kinobody.com/ Greg

      It’s very unlikely you’re actually 10-11% body fat at 97kg (214). Actually, it’s next to impossible, unless you’re on steroids. A 6 footer isn’t going to be more than (90kg) 200 lbs at 10% body fat, ever…. And that’s stretching it. But anyways, sounds like you’ll want to cut. Warrior Shredding or Aggressive Fat Loss all the way.

      If you want to take it slower and recomp a little (build some muscle while you lean out) go with Warrior Shredding. If you want to focus on leaning down quickly, go with aggressive fat loss.

  • Lyness

    Hi Greg, I’m a fan of yours. I’ve sent you an email enquiring which programme should I opt for, but I haven’t get any reply from you yet.
    And another question, do you accept payment via paypal?
    Because whenever I choose to pay with paypal, it link me to a page asking me to pay in credit card
    Your reply is appreciated.

    • http://kinobody.com/ Greg

      Which program do you wanna get. I can give you a specific link for paypal.

  • shiva

    Hey Greg,

    I’ve been making great strength gains on your strength and density program and also on your advice on how to create a stronger base for pressing exercises.
    However for my triceps I only do close grip bench and close grip dumbell pressing. I dont do weighted dips cause my shoulders feels bad after a day of even regular dips..But it feels like i’m missing out on the benefits of weighted dips. Do you think I need to rotate weighted dips into my routine to get the full benefit of tricep development and just get used to it or do you think that close grip pressing is sufficient enough for full tricep development?
    Thanks in advance.

    • http://kinobody.com/ Greg

      you can swap dips for close grip bench

      • shiva

        Alright :)thanks greg

  • Scwan

    Hi Greg,

    Super intrigued about the aggressive fat loss 2.0. Just a few questions to clarify before I go ahead with it: 1. i used to have binge eating disorder and now I am a serious boredom snacking victim. Will this program suitable for someone like me? 2. i go to gym pretty regularly already, 5-6 times a week, 4 times strength/resistant training, 1-2 times cardio. Should I do this fast everyday? Or just a few days a week (e.g. on the toughest training day?) and 3) I am an Asian female, and I do not want to lose too much muscle, does this progress suitable for women? Thanks!

    • http://kinobody.com/ Greg

      1. You’ll learn to cut your attachment to eating out of boredom. By the 4th day, you shouldn’t even have to think about it.

      2. Yes fast everyday.

      3) Yeah the program can be suitable for women.

      But I’d actually get the goddess program at toningprogram.com

  • http://kinobody.com/contact/ Andrew

    Hey Greg Ive recently started watching your videos and I love your approach to weight lifting. I have a question regarding training 3 days a week. So if you have workout a monday workout b Wednesday and workout a again on Friday..would you then do workout b on the next monday workout a Wednesday and workout b again on friday and switch like that?

    • http://kinobody.com/ Greg

      Yeah that’s the right idea.

  • Russell

    Hello Greg, i have a question, i want to buy the warrior sheredding program, but i am not from US, i am from mexico, so i was wondering if you do shipments to mexico and if the price will stand the same =)
    thanks!

    • http://kinobody.com/ Greg

      Hey Russell,

      It’s actually a digital product. So there’s no shipping involved.

  • Matt

    Hi Greg, been following kinobody principles for a few months now and am finally progressing on the key lifts however, I’m a little confused as to whether three days a week refers to separate muscles (e.g. chest, back, legs and shoulders–once a week) or grouping muscles together but training more frequently (Chest/shoulders, back/lower body)?

    • http://kinobody.com/ Greg

      Three days a week, refers to there workouts per week. Those usually involve 2-3 muscle groups per session.

  • Aaron

    Hey Greg,

    Question regarding Intermittent fasting coupled with the warrior program: I have no problem with the fasting side, but for the workouts, I can only hit the gym in the morning. Am I hurting my gains by not eating for a few hours after the workout?

    Thanks!

    • Chris Wong

      no that’s fine, some of his best workouts were lifting fasted

  • chris

    https://kinobodyelite.com/body/video/#surveybox the link is DEAD. I tried different browsers.

  • Ayman

    Hey Greg

    Am looking for personal coaching, if you can please reply to my email

  • Matt

    Hey Greg! First of all, great articles! A lot of helpful info in there.
    I wanted to ask you 2 questions about the Visual Impact program.

    Here’s some quick info about myself if that may help. I’m 5f7 (172cm) and 154 pounds (70kg)
    27 years old, been training for a while now.

    I started directly into PHASE 3 of VIsual impact. I just want to get really lean and then slowly put on some mass over the years with a nice slow bulk

    I have one question about the diet, and one question about the way to train in phase 3.

    So if I understand the training programm correctly, we have to progressively increase the weights between each sets?

    Here’s what I’m doing at the moment, is this correct?
    For the exemple let’s take dumbelle curls:
    Each set is 3 reps

    Set 1: 10kg
    Set2: 12,5kg
    Set3: 15kg
    Set4: 17,5kg
    Set5: 20kg

    The sets 4 and 5 get challenging and I’m almost at failure

    Finally a small question about the diet, in his book he recommends eating “slightly below maintenance” My maintenance is around 2500 according to different online calculators, so slightly below maintenane would be around 2000 calories

    However he also recommends eating 8-10 times the target bodyweight.

    For me that would be 1200-1500 calories. (Target bodyweight being around 147pounds)

    It doen’t seem like a lot of calories but I’m used to being on a caloric deficit so that’s not a problem at all, I just want to make sure I don’t burn all my muscle

    What number of calories would you recommend?

    Cheers!

  • http://www.kinobody.com Happy

    Hey Greg!

    A simple question for you. I would like to train 3 times a week as you said and use the intermittent fasting, but I only train early in the morning.
    Should I eat something before and after the workout?

    • http://kinobody.com/ Greg

      Nope. Continue to fast until about lunch time.

  • shiva

    Hey greg
    I know you’ve got a whole load of emails to respond to. But if you could respond , it would be much appreciated man.
    Im looking to purchase either WSP or GGP..i still got a long way to go before being able to do Superhero Program

    Which do you think is better for me?..im not looking to lean down super low. ..just at the sweet spot 10% enough to see my abs..n to build muscle n gain weight.
    im now at currently 13% to 14% bodyfat at 132 pounds at height of 5’10.
    Thanks in advance

  • Steve

    Hi,

    I just tried ordering the Warrior Shredding Program, but it did not process. It said that “Error: Your card does not support this type of purchase.” How is it that I might be able to purchase the program.

    Thanks

    • http://kinobody.com/ Greg

      You can send the money to my paypal – gregoryogallagher@gmail.com and I can manually add you into the program. Just email me once you’ve done it.

  • mark

    Hey Greg i just started Intermittent fasting however i don’t really know what to eat or when to train while fasting

    • Chris Wong

      you can train anytime while in fasted stated. you can take 10g of Bcaa before working out if you’d like.

      • mark

        Yeah but i always have to train in the afternoon around 3:30 so i end up having my meal first so should i still do it

        • Chris Wong

          do you drink black coffee, it’ll help with the fast? usually Greg trains during the afternoon and has his first meal at 5pm and I do the same. still gain strength

          • mark

            i wake up at 6:50 drink black coffee then have my first meal around 12:50 then train at 3:20

          • Chris Wong

            you can train in between 8-10. or after your first meal, just make sure your first meal isn’t big.

      • mark

        do i have to train right after my first meal or can i wait 2-3 hours

        • Chris Wong

          No, I would never train right after my first meal. definitely wait 2-3 hours before workout

          • mark

            thank you for your help man much appreciated

  • http://gregoryogallagher@gmail.com shane bakhtiari

    Greg, I purchased your AFL 2.0 but i can no longer access the program? How do i sign in?

    • http://kinobody.com/ Greg

      Go to kinobodyelite.com/myaccount/

  • Cade

    Hi Greg
    I’m a huge fan of your videos and articles but anyways.
    My name is cade I live in Canada and I am 14 years old 5ft3 and 112lbs and I’m already in fairly good shape and I don’t need to lose weight. I want to gain weight but not gain fat. I want to lower my body fat % a little and also gain good lean muscle mass and get ripped for summer and just in general.
    Can you help me PLEASE
    Email me when you get this please (i really need your help)
    Thanks, Cade

    • Chris Wong

      what’s up Cade. you can get the Greek God Program, to put some muscle on with minimal fat gain. There’s also a fb group with the same goals as you, that can help once you purchase the GGP. you’ll have access to it. We’ll answer any and all your questions for your fitness journey.

      • Cade

        Okay thanks Chris but if I get the Greek God program will I lose weight because I don’t want to lose weight as I said before I am 14 and 112lbs and the last thing I need is to lose weight. I want to gain weight but not get fat I want to gain lots of muscle mass and become a lot stronger and lower my body fat percentage just a little. So if I get this program will I lose weight and is this the right program for me in this case thanks for everything.
        Cade

        • Chris Wong

          you’ll definitely get a lot stronger and put on muscle. usually people that go on the program end up losing some fat while putting on proportionate muscle.

  • Cade

    thanks Chris just one more question
    If I buy the Greek god program will I lose weight because as i said I’m 14 and 112lbs so the abolute last thing I need is to lose weight. What I need is to gain weight but not get fat and I just need to get a lot stronger and get a lot more muscle mass
    And lower my body fat % just a little bit
    So is this the program for me?
    Thanks a million
    Cade

    • Chris Wong

      the only reason you’ll lose weight is because you’re not eating enough. as long as you hit your cals daily and train, you’ll build muscle !

  • Cade

    And since muscle ways more than fat and I’m going to get a lot stronger I would probably gain weight right?

    • Chris Wong

      well you’re gonna get a lot stronger as long as you progressive overload on your workouts. so yeah you’re going to gain lean muscle. Also muscle doesn’t weigh more than fat. It’s denser, it takes up less space in your body.

  • Cade

    Oh ok just one more question
    But with all the muscle I have gained I would gain weight to right?
    Thanks again for everything
    Cade

    • Chris Wong

      yes you will gain weight. both fat and muscle will make you gain weight. one is just denser so it takes up less space in your body

  • Rick

    Hey Greg

    I’m 214 pounds 6.5 foot tall and i want to get lean, my intake is 2000 cal
    100 protein, 300 carbs, and 70 fat a day. I also do 11 min HITT cardio per day

    Should i make any changes ? any suggestions ?

    • Chris Wong

      your cals are a bit under then it’s suppose to be. what physique are you going for? warrior, Greek God, or Super Hero?

  • jason

    Hey Greg i was just wondering do i have to count calories or eat at maintenance or do i eat above or below my normal calorie intake during intermittent fasting

    • Chris Wong

      what are you trying to do? lose fat or build muscle? yes you’re suppose to count your marcos/cals

  • Roco

    Hey Greg! I bought the greek god and superhero courses and they worked great these past years. However, in your ultimate videos you say protein intake must be around 0.8g /lb , which contradicts superhero and greek god where you say we should aim to get about 1g / lb of protein. To get a 40/30/30 (carbs/prot/fat) in macros also protein should be about 1g / lb specially the days of calorie surplus. So can you clear that? Thank you!

    • Chris Wong

      you can go either 0.8g or 1 lb. with 0.8g you’ll get more carbs and fats to fill in the rest of cals. it’s up to you. you’ll still build a great physique with either ways.

  • sushanth

    Greg,
    i have been working out for over an year now and i am pretty much good shape now.i would like to reduce my body fat percentage to single digit in the range of 7-10.i would like to start out with warrior shredding program but i prefer greek god look.i have been folllowing programs on the bodybuilding.com till now ,i guess i reached plateau.my weight is fluctuating around 180-185 lbs.which program would you suggest me ? warrior shredding or greek god ? and how long do you think it takes to transform completely?

    height-6’0 feet
    weight-183 lbs
    body fat-16%

    The above are my statistics.

    • Chris Wong

      I’d suggest picking up Aggressive fat loss to get to 7-10% faster. then getting GGP to build the physique up. OR you could just get GGP BUT there’s no dieting protocol because it’s a lean bulking program except for the recomp. you’ll have to be patient while doing that since you’re at 16% BF.

  • David in Eau Claire, WI

    6-4-15. Hi, Is there any possibility of meet ing you and working out with you? Signed, Middle age guy

    • Chris Wong

      We do meet ups with group sometimes. depends on where it is.

  • Steve

    Hi Greg,

    I was just wondering, as a beginner who has not been lifting for long (less than a year, and has only started getting back into it recently), and who is looking to build the most amount of muscle mass, should I start with the Greek God program or the Superhero program?

    Thanks!
    Steve

    • Chris Wong

      Greek God Program forsure ! help you build most strength/muscle

  • jerry chen

    Hey, i started to do a training split can someone tell me if my workout looks good and if i need to add something or remove something, here it is THANKS FOR YOUR TIME

    Monday: Upper body chest and arms emphasis
    Dips
    Incline bench press
    Flat bench press
    Tricep kickbacks
    Cable rows
    Spider curls
    Hammer curls
    Lateral raises

    Wednesday legs and abs
    Barbell squat
    Romanian dead-lift
    Leg extensions
    calf raises
    hanging leg raises
    ab wheel rollout

    Friday: Upper body shoulder and back emphasis
    V bar pulldowns
    underhand pull downs
    standing militairy press
    tricep dips
    incline bench press
    spider curls
    lateral raises
    rear delt flys

    • Chris Wong

      too many exercises. stick to 5 exercises per workout. key lifts is best to focus on.

    • Anthony

      Reduce the amount of exercise.
      Focus on Incline Bench, Overhead Press and (close grip) Bench Press and Incline DB Flye
      For Pull: Chins, Wide grip Pullup and Rear Delt rows/flyes.
      For arms: Skullcrushers, Overhead Extensiosn, Barbell Curl and Seated Incline DB Curls.
      For Legs: Sumo Deadlifts, Pistol Squat and Front Squat (since Front squat focus much more on the quads instead ofthe glutes/bud)
      For your core I would advice DragonFlags, L-sits and Front/Back Levers.

      Good luck!

  • Frankie

    How do I access my account? I signed up for one of your courses but there is no log in link on this site to get to a members section. That is a shit User experience from a developers point of view. Or will I have to access my email every time I need to refresh my memory on the program or update my program due to the progress or goals changing.

  • Cris Lucero

    I’m trying to purchase the AFL and GGP with a Visa gift card that has 100$ and it is being declined. Am I not doing this correctly or is there steps or an easier shop to browse?

  • http://discoveringmyworld.blogspot.com.br Renata Mirelly

    Is this program only for men?

    • Kinobody

      we have a women’s course called Goddess Toning Program

  • Justin Townsend

    Hey There, I was trying to get in touch with Greg but as he said. he’s busy. I’m happy with my level of strength and mass, but I want to work on my proportions and I want to work on fine tuning my leanness to get shredded. Aswell, I want the “Warrior” body type, just because it doesn’t exaggerate big ass shoulders and it fits in to cool clothes better like Greg mentioned. I could keep that body type and just build my mass overall as the years go on. Heres my results from using intermittent fasting. If anybody from the community could give me some advice, I would really like to start soon!

    • Kinobody

      Pick up the Warrior Shredding Program. It’ll tell you everything on how to get to the Warrior physique and stats while building proportion

  • Connor

    Just wondering what time I should eat, I workout at 3pm should I eat before workout or fast all the way through until around 4-5pm.

    • Kinobody

      whenever you’re hungry. if you’re hungry before the gym, have a piece of fruit.

  • Anthony

    Hi Greg.
    Starting the 3-day Program today.
    Workout A
    I want to do/learn the Bar Muscle-Up too. Should I practise this at Push day (Workout A) or Workout B: Pull/leg day? I can also do 5 muscle ups on the rings, but Bar Muscle-Ups seems impossible. What’s the wrong part here when trying the Bar Muscle-Ups feels so hard/impossible? Probably technique or speed?

    • Kinobody

      check out my instagram: Gregogallagher, I show a quick tutorial on how to do muscle ups

  • Tristan

    Hi Greg,

    I just bought Kino Chef about an hour ago but I have not received a confirmation or receipt email and when I log into the members dashboard the item still says purchase. Any ideas on what to do?

  • Bane

    Being at 165lbs and at 5ft11 with a 13% bodyfat goal= building mass and strength what program is best suited for me? I’m assuming Greek god right? Is this the right program to start for me? I am definetly doing superhero program as well but I see you need to go through greek god first.

  • Josh

    If i dont like coffee, what would be a good substitue for the coffee thru
    out the morning?

    • Kinobody

      tea or caffeine pills

  • Josh Young

    I hate black coffee, and I was wondering if, in moderation, Monster Zero (zero calories, zero sugar,etc…) would be a bad idea as a caffeine substitute for coffee?

  • Steven McDaniel

    I did not receive “Cardio Abs Mobility.” I see it in MY ACCOUNT. But it’s not in MY LOCKER.

  • zenofwp

    Please get off of iTunes! Whoever programmed that program for the PC ought to be taken out an shot. It has got to be the world’s worst program. Just today, I opened it up in order to listen to some of your podcasts. It totally froze my entire system for 5 min. Then when it let go, it only showed the latest 20 programs, no way to see anything earlier. Oh, and before you say it is user error on my part, let me assure you I know my way around computers, having a 30+ year career as a software engineer.

  • Jackie dunham

    Hey Greg! I have an uncommon issue in that I’m a really short small girl that can not seem to gain weight. I used to be in gymnastics doing heavy workouts almost everyday and now I can’t really go to the gym more than one day a week without becoming an unhealthy weight. I eat a large amount for my 100 pounds at almost 2,000-2,500 per day of fairly healthy and protein filled foods. Any suggestions???

    • Kinobody

      you should be consistent on a surplus. so you eat 2000-2500 cals everyday?

  • Jose Misael Hernandez

    Hi creg I hope you are doing great. I just bought the WSP program yesterday. I just have one question. You said that we should consume 12 calories per pound of bodyweight? So, is this formula just to determine my maintenance intake and then I have to deduct 500 calories to create my calorie deficit? That is the only thing I did not understand. Thanks

  • Mac

    Hi Gregg I tried to sign up for your warrior program with the new subscriber deal being a new subscriber but I can no longer find the link. Can you please send it so I can sign up- at baplemar@gmail.com Thanks

  • Edward Swartz

    Where is this private forum for members? I cannot locate it in my account. Thanks.

    • Kinobody

      either FB Group or Kinobody Elite

  • River Chandler

    Hey Greg, tried to order your Greek God program last night under the new subscriber discount and for some reason my card was declining. Figured it was my card having issues, but when I went to use it at a store today it worked without any issues. Is there any way you could make the discount available again because of site- trouble shooting problems so I can purchase your product. Thanks for your time. River

  • Eugene E

    Hi Greg,

    I am actually considering purchasing the Greek God program, but i have some questions that i would like answered:

    1. I have never been to the gym before, so how does this program work for me? Would i be able to the exercises and follow the nutritional guides without the help of a personal trainer?
    2. Also those the fasting thing apply to this program? If yes, what are the chances that one could get a stomach ulcer from not actually eating breakfast, till late at night?
    3. Also if i have history of being lightheaded or feeling dizzy if i haven’t eaten for long, will this program work for me?

    Thanks.

    • Kinobody

      1. there’s videos showing you how to do the exercises properly.
      2. yes, it’s actually can reduce that. here check this article out http://www.missionislam.com/ramadan/stomach.htm
      3. you could have a light food if you feel dizzy, as long as you hit your caloric surplus and proteins for the day then you’ll be good with the program.

  • Ittak

    Hi Greg,
    I have been doing IF for the past 3 weeks now, and I have not lost any weight. I stop eating at 6:00 PM, wake up at 4:00 AM and eat my first meal at 9:00 AM. I do not count my calories, but I do mostly eat clean with no junk food or sugar. Can you advise if i’m not doing it right.

    Oh and I am a girl. Thanks :)

    • Kinobody

      How long have you been on a diet?

  • Brian Beutner

    Greg,
    I have been doing IF for about 5 months now after following your site and have really enjoyed it. The guys at work think I’m crazy but I always refer them to your site. I really have enjoyed reading the articles and listening to the podcasts. I will admit that I’m not big on following any specific workout plan, I do try to incorporate exercises and routines from everything I read and keep what works. The heavy weight, reverse pyramid options I do enjoy. Tried the three days a week and felt like I needed more. Typically I only workout 30 to 45 minutes and its always first thing in the morning so doesn’t impact the day. I used to be really anal about making the gym and get angry when I missed, but after following your advice have really tried to make it more about life balance. Doing the IF has made it easier to do and to still work towards low body fat and stay muscular. Haven’t got to the 8% yet probably closer to 11 right now but still shooting for the 8%. I want to try the kino cookbook but I’m not sure if its just an online book or does an actual book get sent to me? Usually I would put shipping information in before payment stuff so it kind of through me off. Again thanks for all the great advice, articles, and podcasts.
    Brian