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Kinobody Fitness Systems
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If you need to contact me for whatever reason you can email me at – gregoryogallagher@gmail.com
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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!
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.
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!
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.
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.
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.
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
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.
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.
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.
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.
@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.
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.
@Mike
Yes interval training is a great option.
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!
@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.
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
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.
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.
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.
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.
@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.
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.
@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.
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!!!
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.
@Jimmy
Thanks for the heads up man. I got his site down.
Actually, you didn’t get his site down. It’s still up
@Joseep
Thanks for letting me know. I’m going to try and get it down again. Thanks
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!
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
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.
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?
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! ;)
@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.
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!
@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.
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)
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
That’s a good workout program! Great for adding muscle quickly with all the volume.
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
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
@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.
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.
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-
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.
@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)
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?
@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.
Or should I just use rustys diet with the 2 meal replacement shakes and the salad?
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?
@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.
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
@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.
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.
@Georgie
Try this routine – http://www.kinobody.com/262/best-workout-for-chest-part-1/
For biceps you will have to build them up with weighted chins and heavy barbell or dumbbell curls. It takes time.
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
@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.
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
@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.
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.
@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.
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
@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.
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.
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
@Binaz
No longer give out personalized advice. I save the attention for my coaching clients.
Hey Greg,
Is there any way you could do a human flag tutorial?
When I get more proficient at the human flag I will do a tutorial.
Hey greg,
Is there any chance you could do a human flag tutorial?
Josh recently posted..I’m Ripped, But Now What?
@Josh
Yes. I will do a human flag tutorial in the near future.
I love the site. Would these workout principles be effective/safe for a fifteen year old?
@Nick
If performed safely with proper technique then definitely. I started working out at 15 years old.
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!
haha! You crack me up. Looking forward to seeing your progress.
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
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.
Hi Greg. Would it be safe for a 15 year old to go under 6 reps, I use mostly body weight exercises?
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.
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?
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.
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.
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.
Ok thanks
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).
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.
If I was doing 3 upper body workouts per week, how many exercises should I be doing per body part?
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.
I hit my whole upper body each workout. Do you know how I could structure my workout? I like a 5×5 rep scheme.
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.
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!!
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.