Kinobody Fat Loss Diet

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Warrior Diet

I have been experimenting with a fat loss diet that has been so effective, pleasureful and simple that it would be a crime not to share it with you right away! This is a diet that has allowed me to consistently eat low calories without feeling deprived and thus get lean rather quickly.

It has also freed up massive amounts of time cooking and cleaning in the kitchen. Since following this diet I have plenty of energy all throughout the day, laser like focus and I sleep like a baby at night. I would now like to run you through the diet program and how it works. Enjoy!

Intermittent Fasting 

On this diet you will eat all of your meals in a 6-8 hour eating window. This is best accomplished by going 5-6 hours upon waking before having your first meal. Your last meal should be around 2 hours before going to sleep. Example – Wake up at 10am. Meal 1 at 3-4pm. Meal 2 at 6-7pm. Meal 3 at 10pm.

By skipping a morning breakfast you force your body to break into it’s fat stores to fuel itself instead of burning food energy. In addition, by pushing your first meal later into the day you can enjoy big, satisfying healthy meals while staying in a caloric deficit.

If you haven’t skipped breakfast before it may take some getting used to. After a few days of skipping breakfast your body will learn to thrive in the fasted state. You will stimulate the sympathetic system and feel effects such as alertness, laser like focus and a hunger blunting effect.

Coffee in the Fasted State 

Consuming 2-3 cups of coffee while fasting will accelerate your metabolism, reduce your appetite and make you feel good. If you are going to be working out then the coffee will have a positive impact on your strength and stamina.

The effects of coffee seem to last up to 6 hours so even if you train later in the day you should still get an extra kick from the morning coffee. Furthermore, coffee is a rich source of anti oxidants and has been shown to have numerous health benefits.

Breaking the Fast

I recommend keeping the first two meals very healthy and modest in size. If you break your fast with a big meal you will shift your body out of the sympathetic mode and into the para sympathetic mode. This will shut off fat burning and make you tired.

Definitely not ideal for the midday/afternoon. Moreover, a big meal during the day doesn’t seem to be very effective for limiting hunger (my own personal experience, could be different for you). Lastly cooking, eating and cleaning a large meal during the day is a hassle and is not very lifestyle friendly.

Your best bet is to eat just enough food to nourish your body and stave off hunger without overtaxing your digestive system. This will allow you to maximize energy and focus. I like to have a smallish meal of 300-400 calories. I opt for some quick/easy protein, fruit and some healthy fats.

Meals 1 & 2 Example:

Option #1 – Greek Yogurt or Cottage Cheese topped with berries and almonds.

Option #2 – Can of Tuna, Apple and 1tbs of olive oil

Option #3 – Chicken breast, Salad Greens, Apple and Half an Avocado

Option #4 – Omelette (2 whole eggs + 0.75-1 cup whites) and Berries

Option #5 – 40g whey protein mixed with 1 cup almond milk (unsweetend), 20g almonds and serving of fruit

Key Points 

As you can see all of the sample meals include a convenient source of protein, fruit and some health fats. This food combination is what I have personally found to be the most effective for staying satisfied on low calorie meals. The fruit is highly nutritious, easily digestible and is effective at replenishing liver glycogen.

By increasing liver glycogen you will bring your body into an anabolic state and reduce hunger. I recommend including the fat source (nuts, olive oil or whole eggs). If you keep fat too low in these small meals you will get hungry again very quickly.

I pretty much stick with Greek Yogurt (250g), Fruit and Nuts (25g) for these two meals. It’s quick, easy, doesn’t require cooking/preperation and tastes amazing. I will usually throw some cinnamon in too.

The Grand Feast

By this point you have fasted, consumed two small meals and thus have creating a very large calorie buffer. It is likely that you have only consumed 600-800 calories by this point. When on a fat loss plan I like to eat around 10 calories per pound of goal bodyweight per day.

This level of calories has never failed me at getting lean even with the absence of cardio. Depending on what your goal weight is this may give you 600-1200 calories to play with. I generally keep this meal around 800-1000 calories in size. I recommend keeping this meal high in protein with moderate amounts of fat and carbs.

If you are having a very lean source of protein (chicken) then you can use fats more sparingly (butter with potatoes or rice, coconut oil for cooking, cheese for topping). If you are going for a fattier cut of meat (beef, salmon) then I recommend staying away from any additional fats.

Sample Meals

1. Chicken Breast, Veggies, Brown Rice, Coconut Oil (add 1-3tsp to rice and 1tsp for cooking chicken)

2. Chicken Breast, Veggies, Potato Wedges (boil for 5 minutes and cook on skillet in 2-3 tsp of oil)

3. Steak, Veggies, Sweet Potato (add cinnamon)

Warrior Shredding Program

For a complete course on getting absolutely shredded, I recommend my Warrior shredding program. This will allow you to effortlessly drop body fat while building strength in the gym and getting more chiseled than ever. This is the program I use when I want to cut down to very low body fat without going crazy.

Me after following the Warrior Shredding Program

Question & Answers 

  1. Why have you included carbs in the main meal? I thought carbs make you fat? Carbs are only problematic when eaten excessively, beyond what your body requires. As long as you are eating low calories then carb intake will make very little difference in respect to fat loss. In other words, two diets of equal calories with varying levels of carb intake will result in the same level of fat loss. If you are still unsure then you can read this brilliant article by Lyle McDonald, Low Carbohydrate Diets Have No Metabolic Advantage. In addition, carbs in the main meal serve very important functions such as increasing leptin (improved satiety and metabolic rate), refilling depleted muscle glycogen stores and triggering the release of serotonin which will improve your quality of sleep and make you feel good.
  2. Can I have Fruits instead for the Main Meal? I recommend avoiding fruits for the main meal. Fruits are rather inefficient at replenishing muscle glycogen and don’t have as much of an effect on leptin levels as grains/tubers.
  3. Won’t eating a big meal before bed make me fat? As long as you are in a calorie deficit then meal timing is irrelevant. In some cases large late night meals have been shown to preserve muscle mass better on a diet and result in a greater loss in body fat percentage. I highly recommend reading Martin Berkhan’s article on the subject – Is Late Night Eating Better for Fat loss and Health.
  4. I am hungry during the day, what should I do? Give your body time to adapt to fasting and under eating during the day. This adaptation process may take a few days or a couple weeks. The best part about this diet is that while you might feel slight hunger sensations at times there will be no junk/food cravings. Many people including myself find it easier to deal with a little intermittent hunger then to deal with sneaky food cravings. As well everyday you get to look forward to eating a very big and satisfying meal at night. This takes the grind out of dieting.
  5. Can I have a cheat meal? Once or twice per week you can have a treat. Remember you will have 600-1000 calories to work with in the main meal. This should make it pretty easy to enjoy some of your favourite foods or go out to a restaurant with friends/family. Just make sure to not go over the calorie budget for the day. If you do end up going over the calorie budget for the day then you can compensate by slightly reducing calories the following days.
  6. Won’t I lose muscle and have no energy if I train on an empty stomach? I have had my best workouts completely fasted! Once you adapt to training in the fasted state you get a boost of energy and strength. I think this goes back to stimulating the sympathetic system (fight or flight). In addition Fasted training has been shown to increase insulin sensitivity and improve nutrient partitioning. This means that your body will be more efficient at directing nutrients into muscle cells and away from fat stores. Thus training in the fasted state makes the subsequent meals more anabolic. With that said pre- workout protein is beneficial at increasing protein synthesis, elevating metabolism and reducing muscle breakdown. Therefore I recommend 10 grams of BCAA before fasted training.

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  1. Alex

    Hey greg.

    While fasting, is it ok to use stevia in my coffee to improve taste, since it is zero calories? I know you encourage drinking it black but i thought this might be acceptable.

    • Greg

      Yah that should be fine but I definitely encourage people to go without any sweeteners of any kind during the fasting.

  2. Matthias

    1.) So when I breaking the fast the first meal is around 300-400 calories. (as you wrote)
    2.) The second meal 2 hours before the weight workout (to have power from the carbs)
    3.) Last meal I guess where I eat my main calories is a post workout meal

    Do you recommend this plan?

  3. Jeg

    In another post you suggested eating at a 20-25% deficit every day, except for refeeds. What are you shooting for calorie or macronutrient wise on the refeeds?

    • Greg

      Usually around 15-16 calories per pound of bodyweight. 25% fat, 25-30% protein and 50-55% carbs

      • Jeg

        I believe I read somewhere that for some individuals that still get hungry during the fast, that some fruit wouldn’t hurt? Is that true & why? Also how often is a refeed? Thanks your an inspiration.

        • Greg

          Yeah fruit near the end of the fast can hold your until meal time. It replenishes liver glycogen staving off hunger.

  4. Mike

    Is is important to not drink a protein-shake (whey) in the morning?
    And in general, have whey, multi component or casein a role or could they have a role? (Also whey after training) I have kind of a hard time getting so much protein in my body just with normal food. Thanks for the great stuff here!

    • Greg

      Hey Mike. Having protein shakes are completely fine, especially if you have trouble getting in enough calories or protein. But you don’t need that much protein, 1g per pound is sufficient, then getting the rest of your cals from fats and carbs is idea.

    • Andre

      Hey Greg I wake up at 9am eat at 1 then the next meal at 6 if I wake up at 9am I have already fasted for 15 hours is it ok to wait 4-5 hours then eat or is that too long of a wait

  5. James altria

    Hey Greg, I was wondering how many grams of cottage cheese you recommend in the evening, around 10pm?

    • Greg

      Well as much as it takes to hit your proper protein intake. Usually about 250g to 500g.

  6. Brian

    Great read! Whats your thoughts on using preworkout supplements, such as Jack3d or what not? Im kind of reliant on preworkouts to get more out of my workouts.

    • Greg

      They’re fine, I prefer black coffee however. Also be careful not to use too much of it, especially later in the day as it can fuck up your sleep.

  7. Yasi

    Ok, so i just started the aggressive fat loss program, and i wanna now how many protein shakes do you recomment a day? And when? Before or after my workout

    • Greg

      I don’t recommend any protein shakes. You’ll be getting more than enough protein from the two meals per day.

  8. Tony

    Hey, Greg. This nutrition plan is different from the warrior diet. Is this the outdated version, or does it still have merit?

    • Greg

      This is a different variation. If you want a more strict approach and aren’t worried about strength and muscle as much then this can work well. But for longterm success and improvements in muscle and strength I suggest the warrior shredding program.

  9. Mickey

    Hey Greg, awesome article! If you train fasted in the morning do you have to take the bcaas or would coffee alone be okay? Thank you.

    • Greg

      I just do coffee. Some people recommend BCAA’s but I doubt it makes much of a difference, provided that you’re getting in enough protein each day.

  10. Bella

    Great article! I just have one concern; I am a female at about 123lbs, if I want to get down to 115lbs, isn´t 1150 calories per day extremely low for someone who lifts heavy 4-5 times per week? I mean, my BMR is at 1400 cals.

    • Greg

      It’s not actually that low. But you can start around 1300-1400 and track fat loss and see how that works. You may lean down nicely around 1300-1400 – but 1150 would be a fool proof way to lose fat.

  11. Ryan

    Hey Greg lets say i wake up @ 9am and workout @ 10 am. Can i eat after my workout if im done by 11:30?? if i were to do so id only be 2 hours fasted by the time i eat… which would defeat the purpose…fyi i hit the sack around nidnight. Kinda confused as to what i should do!

    • Greg

      You dont’ have to eat right after your workout. You could push your first meal to 2pm. THat’s what I would do.

  12. John

    Hey Greg!

    Quick question for you….

    I’ve been trying to eat a pretty lean and healthy lunch which consists of Lettuce, tomatoes, cucumber, a chicken breast, half an avocado and salad dressing.

    As for counting daily calories and macros, would I just count the chicken, avocado, and dressing?

    Also, if I substituted Incline Flys for Flat Bench in the Warrior Program would I do RPT or SS?

    Thanks a lot man! Your physique is lookin insane right now!

    • Greg

      I would also technically count tomatoes. It’s a fruit. I wouldn’t bother with flyes, you’ll get better gains with bench. But if you want to do flyes go with straight sets.

  13. Aj

    Hey Greg!

    Love all your info and knowledge! :)
    I am interested in getting your Aggressive Fat Loss program, I am female and around 19%bf, looking to get down to 12% (maybe to compete in the future) – I have a very solid muscle base, but would like to cut as quickly as possible in a safe and sane manner for a specific date. I have experience with Ifing/”clean eating”, ect, but can never seem to control my need for high-volume meals without going overboard haha! Which results in too many over-calorie deficit dates to see the results I’m looking for. So I’m thinking this 1 meal a day thing might work for me for cutting!
    I have 2 questions before I get the program, to know that it’s “right” for me:
    -Is the program also relevant/directed to women? (I understand the basic fat loss mechanisms are not sexist ;) but just wondering if the program is also directed to us women)
    -Do you think 2 months with this program (with 100% compliance :) would get me to my goal? (then from there, I can maintain with 16/8 IF plan or something)

    Thank so much in advance and hope this makes sense :)
    Alma-Jade x

    • Slowdown. You’re not in the right headspace to get lean. Meaning, from my experience, nothing good will happen from you trying to lose weight right now. Trying to get lean as quickly as possible is the problem. You need to focus on enjoying the process, taking your time. There’s no rush. Instead you should be focusing on eating in a way that’s enjoyable and that promotes leanness.

  14. Andre

    Hey Greg I woke up at 9am ate at 1pm and then at 6pm when I wake up at 9am I will already have fasted 15 hours and then pushing my first meal back will be like 20 hours I go bed early like 8:30 pm I want to wake up early can u give me a plan