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 –

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.



  1. Alvaro


    Oh yeah, I forgot to share my training routine.


    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.


    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


      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.

  2. 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.


    Jae (from

  3. 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

  4. 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.



  5. 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.



    • admin


      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.

  6. Shughn

    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.

  7. 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 ( . 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…


  8. 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


      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)

  9. 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


      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.

  10. 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


      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.

  11. 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


      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.

  12. 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.

  13. 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


      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.

  14. 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


      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.

  15. 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


      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.

  16. 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


      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.

  17. MatthewM

    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.

  18. 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,

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