My Long Awaited Kinobody Shredded Manual is Here!
I have put together the most effective system for getting lean and staying lean. This is the exact system I use to get to very low body fat and maintain with ease. There really is no way you can’t get shredded and stay shredded if you follow the system as laid out. As you will not suffer or deprive yourself. You will actually enjoy the whole process down to the extremely lean condition.
The Kinobody Shredded Manual is the result of my 2 year process trying to get as lean as absolutely possible while maintaing all of my strength and muscle mass. I have taken everything that works, discarded the rest and created the Kinobody Shredded Manual.
Getting Ripped Ain’t Easy
I will be the first to say that getting ripped can be very difficult. It took me over 2 years of researching and implementing before I got to a condition I was satisfied with. That is right! I failed over and over again. Whenever I was struggling to lose fat or struggling to stick to a diet I researched, tweaked and evaluated. This continual process allowed me to create a systematic program that would allow me to get extremely lean, maintain strength and muscle and enjoy the whole process.
First Time I got Lean – Very low calories and cardio
Here is a picture of me at 172 lbs and around 8-9% body-fat. I achieved this state with sheer will power and determination. I went on a very strict low calorie diet, trained my ass off and counted down the days until it would be over. To say I suffered would be a bit of an understatement. In addition my strength dropped like crazy as I went from repping 100 lbs dumbbells on incline press to struggling with 90′s. As soon as I gave into my cravings and couldn’t stay on the diet anymore I went on a full blown food binge. Nachos with cheese, cookies, pancakes…. You name it, I ate it. My weight skyrocketed back up and in 3-4 days I was up to 180 lbs. I felt disgusted with myself and tremendously guilty.
Things I did wrong?
I started in a terrible mindset. I wanted to get lean as fast as damn possible and as a result I cut calories too much, trained too long and often and I tried to see how long I could go before I would break and gorge on food. This was totally set up for failure.
Second Time Getting Lean – Low Carb Runs
In this picture I am around 172 lbs and 6-7% bodyfat. I achieved this state following a 4-5 day low carb diet alternated with a 1-2 day carb refeed. I was pretty happy with my results and I maintained most of my strength levels. Unfortunately this was probably the most unenjoyable experience of my life.
Going Low Carb sucks!
Going under 100g of carbs for 4 or 5 days in a row is a damn miserable experience. I’ll be honest, I was a total waste of life to be around. I even freaked out on a few people for absolutely no reason and got no pleasure out of life. As well it took me forever to fall asleep at night.
The refeed days weren’t great either! Going from very low carbs to very high carbs left me sleepy and lethargic. I spent most of the refeed days glued to my couch watching tv and movies half asleep. This is not the way to live life! Oh and transitioning back to very low carbs was kind of a nightmare.
After I reached my goal I couldn’t find a middle ground that would allow me to stay lean. It was either gain fat or suffer. As a result I went right back up to where I started at 180 lbs.
Third Time Getting Lean – Leangains
In this picture I am 182 lbs and around 10% body-fat. I was using a system known as Leangains which involved fasting until 1pm everyday and eating 3 big satisfying meals in an 8 hour eating window. Three days per week I would eat high calories and high carbs. The other four days I would eat low cals and around 100g of carbs.
At first Leangains was working quite well. I was adding strength and muscle while getting leaner. Unfortunately progress came to a sudden halt at around 10% body-fat. I was unable to get any leaner and this was incredibly frustrating. I decided to cut calories further but I still couldn’t lose weight! I added in extra cardio and I still couldn’t lose weight.
I made it my goal to see if I could uncover what was preventing me from getting under 10% body-fat.
I realized the program was missing something. I needed to figure out a way to get even leaner without suffering. That is what inspired the Kinobody Shredded Manual! I made a few precisse changes that proved to be extraordinarily powerful
Kinobody Shredded Manual
This is a 21 page pdf manual that will teach you how to get extremely lean with ease! This program includes a weekly diet and workout program to follow in order to get ripped. I have also included a maintenance program to follow once you reach your desired level of leanness. The last thing I want you to do is to get blade trinity abs and go right back to where you started. I have also included 3 Kinobody Rules to 6 pack abs at the end of the program. Follow these rules and you will be able to enjoy life to the max while staying lean year round.
I started this program mid January after gaining some holiday fat and weight. In only 2 weeks I was able to drop from 12% bodyfat to 10% bodyfat.
187 lbs and 12% body fat
10% body fat and 183 lbs
After 2 weeks I dropped 4 pounds of fat and maintained all of my strength! The best part was I wasn’t suffering and was enjoying the whole process. All of this was accomplished while eating maintenance level calories 3x per week.
Purchase the Program by Clicking the Link Below
By purchasing the Kinobody Shredding Program you will automatically be placed on my exclusive email list. You will receive bonuses, add ons and updates for the Kinobody Shredded Program on a regular basis. I will also be making exclusive videos for those on the list.
After purchasing the program you will receive an email with a link to download the manual. Make-sure to check your junk folders if you don’t get the email. If you are having any problems you can email me at gregoryogallagher@gmail.com
Get My Free Fitness Course for 2012
Enter your email address below
Hey Grey, i purchased the leangains program from Martin a year or so ago but failed to stick it out due to wrong frame of mind and otehr excuses i kept giving myself. Before i put myself back on the program with some commitment, i am looking at alternatives. Can you tell me if you program includes eating as much protein 200+ grams per day, calorie counting and any ‘cheats’ – i do enjoy a sandwich and a bun on a saturday afternoon.
Cheers,
Peter
UK
@Peter
The program includes getting 1 gram per pound of protein on most days. Calorie counting is recommended but I have strategies to make it as simple and easy as possible. Cheats can be included as you will see by following the guidelines.
I recently purchased your Kinobody Shredding Program and read through it, (looks great for shedding fat…which is my ultimate goal). I noticed all of the exercises are mainly upper body, and it seems as if there are no ab, or forearm exercises in this program. Is this an issue? I do not want to lose size in my forearms and I still would like to work on my abs…my goal for this program is to hopefully cut enough fat to start to see my abs and potentially a six pack, but my worry is I may not have defined enough ab muscles for that. Does this program not need any direct ab exercises for me to see development in my abs or not? Just curious as to what I plan to get myself into since I hope to cut down by 8% body fat through this program (if possible).
@Jim
No need to train your forearms directly. They get plenty of work from lifting weights and chin ups. You can add in abs training if you like. Check out my newest post –> http://www.kinobody.com/1741/cardio-abs-workout/
You can do that workout on the cardio days.
Greg, I thought you were going to post a new photo yesterday to update your month long progress. Will you be doing that soon? I bought your shredded program and am just starting it. Our weight is similar and I wanted some inspiration! By the way, how tall are you? Thanks for all your good info!
@David
I was out of town for 8 days so I switched to maintenance. Results will be coming in soon.
Hi Greg,
Great manual, I’ve actually already lost weight 5 days in! Looks like this is the real deal, but I have two questions:
1. For pull ups, which grip should be used? I’ve been using a wide grip palms facing away from me to use more of my back. Should I stick with this or use a close grip pull up palms facing each other to use more biceps?
2. Once I finish shedding all the fat with this plan, which workouts should I use to build muscle if there ends up not being enough there to get my desired look? Should I also stick with the maintenance plan while trying to build muscle?
@Jeff
Thanks man. Use the hands facing you group (shoulder width) on workout b and use the hands facing away (slightly wider then shoulder width) on workout c.
You should be able to build muscle in the maintenance phase.
Any other way of paying, except PayPal?
Hi Greg
For chest, do you use DB flys/crossovers/pullovers – or do you stick to compounds like bench press/db press? Do you find them necessary? Thanks for your time!
Jonas
@Jonas
I stick purely to compound movements. Isolation lifts can be useful for building the mind to muscle connection. Once you can really target your chest with compound movements then isolation lifts become much less necessary.
Dope website bro. I’m thinking of purchasing the Kinobody Shredding Program. Does that program cover what you’ve learned and the techniques you’ve learned from Visual Impact?
@Christian
It covers my simple and effective system to get very lean pretty quickly. Took me 2-3 years to come up with this system and now getting lean has never been so effortless.
Hi Greg,
I can’t seem to figure this out: How much protein should I eat for dinner on the ese-fast days? is it still 1 gr./pound body weight?
Thanks for this great resource! :)
@Kristian
You will get much less protein on the fast days since you are only eating 1/3 of your maintenance calorie levels. Try to aim for 0.5 grams per pound of bodyweight.
Hey Greg,
Great site, I take a lot of info from here. I just purchased the Shredded Manual and I was just wondering it is possible to achieve 7% body fat by the middle of April? I’m currently around 10-11%. I set that as my goal, and I’ve been following this manual perfectly.
Thanks a lot man,
Adam
@Steven
You should be able to go from 11% body fat to 7% in a months time.
what about taking supplements like fish oil and multi vit what all do u take?
@Justin
I don’t really take supplements anymore. I just haven’t noticed much benefit from supplements so it’s hard to justify the dollars. Fish oil and a multi are pretty useful sups though so if you have the money than go ahead.
also if when your starting out would you go with the adonis or the visual before i do this?
@justin
I really like visual impact but both are great.
Is it possible at all go down from 15% to 12% without fasting until 1 pm and still gain strength and muscle?
I typically have a breakfast and ‘fast,’ if you will, until dinner, is that adequate?
@Trent
As long as you create a good deficit you will lose fat. If your preference is to eat breakfast than that will too.
Hey Greg,
Just for you to know, in my first week of doing this diet i have lost 2.6 lbs. This program is great and i’ve discovered it´s not hard to fast, not even the 24 hrs fasting.
So your program also works with mexican culture and food… ;) Thnks…
@Carlos
Great to hear Carlos. Glad you’re making excellent progress. Keep me posted :)
Hey greg, in the total body routine the workout C is on friday instead of saturday, is it a fast day or low cal day on saturday? Also, how would you tweak the normal schedule if i have a friday night shift from 10 pm to 8 am saturday morning? I’m usually sleeping fron 9 am to 4 pm after this tough physical job shift… Thanks a lot !
@Anthony
You’re welcome to do Workout C on saturday if you would prefer. The fast day should be on Sunday.
Do your system required the use of free weight?
@Joe
The workout program is based around free weights. However you can apply the same diet to bodyweight exercise or other resistance training modalities.
Hey Greg,
I’m interested in purchasing your program but I’m really skinny and need to bulk up first. What do you suggest? Thanks.
Hi Greg
A quick couple of questions.
1) I am following Rusty Moore’s VIMB, and now I have his cardio program too. What extra will I gain from your shredded program?
2) If I want to order, I want to do it with other means than paypal (some issues in India). Can you set it up?
Thanks. Your pics look tremendous
@Rajat
Looks like you’re pretty set with Rusty’s programs. My shredded program is more about using a dieting strategy to get and stay ripped. Whereas visual impact doesn’t give out very many specific dieting strategies. If your fat loss has plateau’d it is almost always due to your diet. IF this is the case I would recommend getting my shredded program.
I just bought the shredding manuel, I really like it. Forgive me for sounding a bit naive, but there is no abdominal excercises in here so how exactly can you get a shredded 6 pac? Even followig the diet exactly, and fasting twice a week? Just curious, thanks.
@Paul
Feel free to add in additional abs training. To be honest though training your abs will make very little difference. Many people have shredded abs only because they have a low body fat.
Hi Greg,
I have placed the order through paypal and I did not receive your email yet, it is has been more than a day, I checked the junk folder and there is nothing, could you please check?
Thanks,
Nader
@Nader
Sent you an email with the program.
This looks interesting, Greg! I’m currently in pretty decent shape, at least enough so that I can power on through my workouts. However, I’m still around 11%-12% body fat. No matter what program I try, I just can’t seem to shake off this last little bit of junk around my midsection! I want to go down to less than 8% body fat soooo bad, but nothing has delivered so far.
So my question is- what makes your program different from a lot of the others out there? I can name some I’ve tried if it helps, but trust me- I’ve done quite a few.
I’m 28, 5’11 and I weigh 165 lbs, if that helps.
Awsome, I am going to start the program this monday and follow the diet exactly so Ill send you the progress photos as I go through this program.
@Paul
Awesome man! I’m looking forward to your progress.
Hi Greg,
Everything is going very well with the program, awesome, thanks!! I have reached my desired level of leanness, and I have moved my diet into the maintenance phase. But I have one question: How much “above maintenance” should I aim for on the strength training days?
Thanks again,
Kristian
@Kristian
Start with 10% over maintenance for the first few weeks. Eventually you can go up to 20% over maintenance. Just make sure to offset the higher calorie days with the lower calorie days.
Hey Greg… I recently ordered the program and all the info. you’ve packed into it is awesome! Just wondering, if I plan to do the strength workouts in the morning, would you suggest eating a little something for energy, etc. prior to working out instead of working out and still not having the first meal until later in the day? Thanks!
@Ryan
10g of BCAA before and after training would be a wise idea.
Hey Greg,
Ive been doing the shredding diet for a week now, followed your meal and workout guidlines and I….. Lost two pounds just as you stated.
I have a question. I work at as security and they are about to bring out the bikes, so Ill be riding for a few hours a day will burning all these extra cals make any huge difference ? Or do I need to alter my cals based on the extra cardio.
@Paul
Awesome Paul! Great to hear. Yes you will be burning more calories from biking daily. Add an extra 50 grams of carbs on your non lifting days. You will be getting an additional 200 calories from the 50 grams of carbs. This should give you more energy while still increasing fat loss.
Hey Greg,
Do you plan on offering a mass building plan in the future? Thanks.
@Chris
Definitely.
Greg, Just want to let ya know Ive been doing your plan for about a month and a half now with a few setbacks however I’m about 9 percent body fat right, Can I just continue this shredded manual to get to around 6-7% Or is there something slightly different I need to do to get that extra 4-5lbs off?
thanks
You can continue to get to 6-7%. You may need to cut down on the full 24 hour fasts days. This is too extreme when you’re already very lean.
Hey Greg,
So I’m following the Adonis Index workout right now but want to adapt your dieting plan fro the “Get Shredded” manuel. The two tweaks I would be doing in that case are have four maintenance days of calories (since with AI you workout 4 days a week as you know) and then doing only one 24 hour fast a week on Sunday. You think I could still loose this final bit of fat with this plan? I’ve been doing a calorie deficit of 1350 a day for the last five weeks and dropped from 165 to 151 and have the last bit of fat to loose on the lower abs and in the face.
Thanks for the program, it’s simple and sick!
-Alec
@Alec
Seems like your doing very well! I recommend switching one of your weight training days to a low calorie day. This way you’re doing 1 fast, 3 maintenance cals and 3 low cals. This will allow you to better lose the last bit of fat.
Greg,
I sent you an email the other day asking about a consultation. When I added my name and email address to your fitness course it gave me a confirmation email that took me to a site that asked for me to send an email to your for an “initial consultation” I can no longer find that email and I was just wondering what all info you needed in that email to get something started as far as a personal routine, and furthermore if you received that first email?
Thanks
~Andrew
Hi greg. I just purchased your manual, but am having trouble grasping where the fast days fit in.
I have tried to make sense it and came up with this, would you say this is basically correct ?
147 pounds male, 5ft,5, age 35, 13% body Fat, Parillo 9 point caliper method.
Maintenance Day 147×15=2205 kcal
Low Day 147×10=1470 kcal
fast Day 147×5=735 kcal
Mon, Maintenance Day! Weights + cardio. First Meal 12pm last meal 8pm kcal 2205
Tue, Low Day! Cardio. First Meal 12pm last meal 8pm kcal 1470
Wed, Maintenance Day! Weights + cardio First Meal 12pm last meal 8pm kcal 2205
Thur, Fast day! First & last meal 7:30pm-8pm kcal 735
Fri, Low Day! Cardio. First Meal 12pm last meal 8pm kcal 1470
Sat, Maintenance Day! Weights + cardio First Meal 12pm last meal 8pm kcal 2205
Sun Fast day! First & last meal 7:30pm-8pm kcal 735
@Gavin
You can put the fast days on any day as long as it’s not a strength day! It works best the day after the strength days since you will be eating more on those days. One or two per week maximum. You may actually want to start with just one fast day per week and go from there.
Ok greg great info, and thanks for the response :-)
Hey Greg,
Would it be better for me to complete all three phases of VIMB or just phases one and two and instead of three, do your Get Shredded program? Thanks in advance for he help.
@Chris
Yes. That would work quite well since my program and VI phase 3 are both trying to accomplish the same goal.
Hi Greg,
I have just started phase 3 of visual impact, is this a similar type of routine? Aiming for good muscle tone aswell as fat loss?
I’ve found Rusty’s VIMB great so far but i’m struggling with the diet in phase 3. He is a bit vague on what to eat and what to avoid. Does your Get Shredded program give specific foods to eat and daily calorie targets?
Cheers!
@Pete
My program emphasizes diet more than visual impact SINCE diet is the most important factor in getting absolutely shredded.
Greg – Love the Shredded work, the focus on 3 meals + fasting and changing calorie needs to align to workouts has been a mind shift and a great theme for my health! Question: Pre/post-workout nutrition and workout timing, what do you recommend? I tend to stick to the three meals and try to time Meal 1 or Meal 3 around a workout. But, working out first thing in the morning, either do it fasted or have an apple + half-a-scoop of whey + BCAAs which I consume before/during workout. Thoughts?
@Logan
If you’re lifting in the morning then I recommend training fasted with 10 grams of BCAA before the workout. If you are going several hours after your workout until your first meal it would be a good idea to take another 10g BCAA 1-2 hours after your workout.
Hi,
Who is this program for? For guys already in low body fat who want to drop even more? Or for anyone looking to drop body fat?
I’m 41, 5’11″, 212lbs and probably 22%bf. I want to drop and get lean. I read the article on the Ryan Gosling workout and started that program. My diet follows the TNT plan which is low carb, high protein, lots of veggies, healthy fats. I’m fine on the diet and it has worked for me before. I used to be at 188 and got off my diet and exercise and now back in to it again. I want to get back down to 185 or so. So my question is, would this be the program for me? Or am I good with sticking with the RG workout on this site combined with my existing diet?
Thanks!
This program is for someone looking to drop into the low body fat range (6-10%) while maintaining muscle and strength levels. This would be a good routine once you hit 15% body fat.
is there an alternative to the rope extensions I can do? I don’t have the machine or the money for a gym right now.
also, what time is the best to work out?
Whatever works best for you and fits your schedule. I have experimented with morning, afternoon and evening workouts. There really isn’t any difference.
Dumbbell lying tricpes extensions or barbell skull crushers are a great substitute
As a follow up, reading about the visual impact program that you endorse I’m even more confused.
To lose fat and get lean do I follow the rg workout, the get shredded workout, or the visual impact workout? They all seem to say they get you to the same objective, the lean Hollywood look.
Thanks for any advice.
Hey Greg I know this program is a diet and workout program but can I use a different workout while still following this diet? I’m having a little bit of trouble getting the diet dialed in to get super lean. I don’t have issues following a diet program so I’m thinking about buying this tonight to start on Monday. Keep up the good work!
Paul recently posted..Setting Up The Man Cave
The strength training program works hand in hand with the diet. Of course you can change the workout program up a bit as long as you keep it on the higher calorie reefed days to maximize results.
Also man great job creating a program specifically for people in that 12%-14% body fat range. A lot of people who actually stick with training get to that range and then get kind of stuck there, me included in that so it’s great to have something to follow for that specific goal. Buying the program now!
Paul recently posted..Setting Up The Man Cave
Hi Greg, I just purchased this Kinobody Shredding Program.
I really want to get 8-10% body fat. Right now I’m at 23-24%, 169 pound and 173 cm.
My questions are:
1. Is this program suit for my body now? Or I should go for another program to get lean first?
2. Why I didn’t find any of protein shake/powder/milk/whey in your diet menu plan in this program?
Thanks before mate. By the way, you have a very good and informative site, really like it.
Hey John,
The program will work well for you now but it is geared toward people that are around 12-15% body fat and want to get down to 6 or 8 percent. I don’t think you need the high carb maintenance calorie days. Since you are at a higher body fat percentage regular refeeds are not necessary.
If I was to change it for you I would only have one maintenance calorie carb reefed (perhaps on friday) and I would do the low carb / low cals for the other two days.
Protein shakes are generally not very effective at blunting appetite like whole food protein. If you want to substitute in protein shakes for the protein meals you can.
Greg.
Thanks for your reply Greg.
After finished 15 minutes interval, do I have to take a rest or just go to 30 minutes low intensity cardio at 60-70% of my heart rate?
Because I found very hard to get 60-70% on my 30 minutes cardio after 15 minutes intervals. It just stays on 70-75% of my heart rate.
Take a 5 minute break then do the low intensity. At first your heart rate may not drop below 70 even at an easy pace. As you get in better shape you should have no problem getting down to 65%.
Hey Greg,
Im 16, 11.6% body fat and im not very big (quite skinny) but im wanting to add muscle and become defined(dropping body fat). Im just wondering whether this will help me gain muscle AND reduce body fat %?
Also, was this based on the Visual impact prgram?
Cheers
This is more similar to the phase 3 visual impact program. You will see muscle gains overtime with this program. I have added 10 lbs of muscle with the workout program in this program.
Hey Greg,
I’m about 175lbs, 172cm and 24% body fat. I’ve been doing this Kinobody Shredding Program for almost 2 months.
Next week I’m going to do moslem fasting for 1 month. First meal would be at 4 am, can not eat or drink until 6 pm. 6 pm to 4 am free to eat and drink.
I’m planning to do the workout on the evening, and do the low intensity cardio an hour before 6 pm.
Can you suggest meal diet plan for me? My first goal is to burn more fat while I’m doing the fasting.
Thanks Greg.
Hi! I was wondering, is it possible for a person who is somewhat skinny to use this program?
Yes. Email me after purchasing the program and I will give you a couple tips to improve your results.
Hey Greg,
I was just wondering what you thought of products that claim to have zero cals? Coke Zero, Mio water enhancers, etc?
From a fat loss standpoint they won’t make any difference. However some people find that consuming artificial sweeteners increases their cravings instead of quenching it. If you get more cravings from artificial sweeteners then I would stay away from it. If having them takes your cravings away then I don’t see a problem with having 1-2 of those drinks per day.
Thanks for getting back to me! I’m only on day 4 of my first week but already I love this system over my normal low cal / low carb diet! I’ll keep in touch if it works for me as well as it did you you and the others on here!
Great Mitch! Really looking forward to seeing your progress.
Hi Greg,
Love the program! Good stuff.
I just started and at the moment I’m busy creating a well balanced diet based on the macros your program prescribes.
Maybe you can fill me in on the fast days., since the program doesn’t specify what ratio’s apply.
I read in a comment above that protein intake should be around 0.5grams per lbs bodyweight, but what about carbs and fat?
Also, do we take lean body mass for bodyweight or total bodyweight?
Regards,
@Pascal
As long as you stick to the calories on fast days (5x per pound of bodyweight) and get 0.5 grams protein per pound of goal bodyweight than you will be fine. Fats and carbs can be included to fill the rest of the calories to your preference.
Thanks for getting back to me so quick, Greg.
Currently I’m about 180lbs at 5’10″ (82kg at 179cm) and since I have no or slightly visible abs I really like to get leaner following your program.
I’m pretty muscular though, since I’ve been training compounds for over 2 years now. I’ve been overeating during that time to spur growth, but now it’s time to lose some of the fat!
I do think however I’ll be somewhat on the slim side after reaching a single digit body fat, so will I be able to add muscle using your maintenance program?
Cheers,
Hey Greg,
I just read through your Shredded program and it is very well thought out. A quick qs, as you go through the program and you start to drop weight, do you also have to re-calculate the macro quantities as well?
Meaning if I started at 160lbs, than dropped to 150lbs, should I re-calculate the cals needed on the maintenance/fasting/low-carb days as well?
Thanks,
You can re-calculate after every 10 lbs of weight loss. However if you are eating the same number of calories and still losing weight at a fast rate then I would keep calories the same.
Do you need to fast in order for this to work?
I’m around 15-16% bf, I personally like to do IF but living w/ other people who can’t even understand the concept of dieting is hard, so much more if they find out your trying to not eat.
I’m on the skinny fat side of things so can this still work w/o doing such? Personally I don’t find it hard to lose weight cause I easily sweat profusely. A 30 minute cardio can soak my shirt off. But can you gain while on this program? Or is this a purely cutting program?
But I find it really hard to go down below 15% though. My body seems to fight off what little fat percentage is on my body!
Yes, this program strongly uses IF. You would really have to change the program if you are not willing to follow an intermittent fasting program.
Greg,
I’ve purchased this program and was wondering about adding Optimum Nutrition’s Glycomaize(carbs) product to my protein shake post workout?
I was reading somewhere in one of your articles around here about having carbs & protein in your post-workout shakes.
So is adding about 35g of carbs to my post work out shake (which consists of about 30g protein total) okay while trying to lose body fat.
I’ve been doing the “Build Muscle like a Greek God” workout for the past month and a half while using diet plan once every other week
I’ve only lost about 3 lbs total, but have noticed a little bit of some muscle definition in my physique.
BTW, I just turned 40, 5’8″ @ 153lbs.
Paul
If fat loss is your main goal then I would advise you against using post workout shakes in general. These do nothing for satiety and don’t improve results. As long as you are eating a meal within 2 hours after your workout then I would skip any post workout shakes.
hey grey, was just wondering how long this programme lasted or how long it would take to get from 18% body fat down to 10% body fat im 6ft tall and 185lbs?
Thanks
Sean
It will take 2-3 months to get down to 10% from 18%.
would your shredded manual get me down to 10% in the quickest time possible, im considering purchasing it! great website man keep it up!!:)
I am currently working on a new program which has been much more effective. Most people following the ‘get shredded’ program have been losing 2 lbs per week and gaining strength.
great man sounds good i might try the shredded manual first and see how it goes for me then your new programme if i feel i need it! thanks for all your help!!
is it possible to do 30mins of cardio along with the weight lifting as i can only go to the gym 3 times a week 4 max?
Yah, do the cardio after the weights.