Do Calories Matter for Getting Six Pack Abs
//www.youtube.com/watch?v=ArEdtp-9B9s
Do Calories Matter?
Surely you’ve heard all sides of the story; it’s not about the calories vs. you have to be in a calorie deficit to drop fat. Well in this video I flesh out this very important topic.
The bottom line is that almost every diet works behind the same mechanisms. One way or another these diets try to trick you into eating fewer calories. Whether it’s by cutting out certain foods, restricting carbs or fats, eating small meals, eliminating snacks or eating lots of filling foods to each satiety faster.
Unfortunately, many times these various protocols stop working because you adapt to the different style of eating and are able to eat more and more calories while following the diet protocol. Alternatively, you get fed up adhering to ridiculous diet rules and give into your primal urges, throwing your diet out the window.
This is why my preferred approach is to focus on the numbers first (calories, proteins, fats and carbs) and eat plenty of filling and healthy foods. Afterwards, if I want to fit in a specific food that I really want, I can do so, as long as I am accountable over my total calories. This strategy allows you to eat any food you want, without throwing your diet out the window.
Why people say calories don’t matter?
The reason why people say calories don’t matter is because they don’t know how to properly restrict calories and they aren’t able to stick with it for any meaningful length of time. Knowing you have to eat xxxx number of calories per day is one thing, but actually following through on it is a whole other. And consequently people struggle to stick to their low calorie diet and sure enough give in and splurge.
This is why it’s of paramount importance that you find the most sustainable and enjoyable way to eat at a lower calorie intake. Ultimately this is what dieting should be about and this is the question that almost every diet guru fails to address; how can I make following a low calorie diet as rewarding as possible?
For me this includes intermittent fasting, precise macronutrient breakdowns, specific foods that are filling and satisfying, among many other techniques. This is how I reliably get my clients shredded and why my warrior shredding program is so downright effective.
Nearly ever single properly controlled study in the last 50 years has supported the weight loss effects of calorie restriction. Meaning when they actually feed the test subjects the calorie restricted diet, sure enough, weight loss takes place.
If calories didn’t matter?
If calories didn’t matter then people would likely not starve to death. If you’ve ever heard of prisoners of war or people that were living with little to no food, well they all quickly reached an emasculated state. Furthermore, actors preparing for super skinny roles usually consume very few calories to drop weight.
Oh and let’s not forget that nearly ever single properly controlled study in the last 50 years has supported the weight loss effects of calorie restriction. Meaning when they actually measure and control the food intake of their test subjects, weight loss takes place via calorie restriction.
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Hi Greg,
I’m very interested in your programmes after hearing lots about their success. However, this has all been from men. I’m wondering how you find intermittent success in terms of success in women? I have heard it can be very damaging, especially in terms of hormone health. I feel most of my recent weight gain has been hormone and stress related as my diet is pretty clean and I exercise plenty, so I don’t want to damage my hormonal balance further by starving myself but I am really struggling to lose weight, especially around the middle. Any guidance/advice would be greatly appreciated.
Hannah
[…] Do Calories Matter for Getting Six Pack Abs | Kinobody … https://kinobody.com/the-kinobody-bible/Do calories matter for getting six pack abs? In this post I discuss if you need to count calories and be in a deficit to drop body fat. […]
Hi Greg!
I am just finishing my third month on the Greek God program. Very pleased with the results and so is my lady ;). I havent missed a workout since I been on the program, which is a testament to how easy and enjoyable the Greek God program is to follow.
The first six weeks I followed the regular program, then I did six weeks with the chest specialization routine. My question is what to follow for the next six weeks and what criteria should i use to decide? I am leaning towards the shoulder specialization for 6 then the bicep routine to pump those bad boys up right in time for the gunshow at the beach this summer.
Is that how the program is intended to unfold with time? Obviously eveyone’s situation is unique, but just thought you could give some insight on how you see someone using this great program over the course of a year or two.
Thanks!
You can do the shoulder specialization on Workout A and the biceps specialization on workout B at the same time. That would be a really good protocol. Then you could do the mega workouts for 3 months and then back to strength and density.
Thank you! I hadn’t thought of doing two specialization routines at once. Good idea.
Mike O
Greg which muscles do you think a skinny guy should specialize on to make the biggest visual difference in the shortest amount of time?
Thanks!!!
Chest and Back for sure!
Hi Greg,
I´ve been having some trouble with calorie intake. Most website calculators suggest I should consume 2500 cals to maintain and 2000 to lose weight. In this page i´ve seen many times that you suggest multiplying BW x 10 – 12, which i should be consuming about 1450 – 1700 cals. So my question is, which method should i follow if I want to do IF?
Thanks!
Ps: I think that eating 2000+ cals is a lot for me while trying to lose bf and I have never eaten more than 1800 cals while dieting so i´m a little afraid of overeating
I wouldn’t go above 12 calories per pound of bodyweight for a cut. 1700-1800 should be about right.
Thanks a lot Greg, i really appreciate it.
Greg, your youtube videos and website are very informative however so much informatino from different places is conflicting.
Im training 3 times a week ICF 5×5 and eating clean and enough protein. can i still make muscle gains and lose my belly fat?
Thanks in advance
Yes, it’s possible, if you’re getting stronger in the gym.
you recommend to eat carbs each day. I love to cycle my carbs. If I need to eat 150 gr per day according to your suggestions, is it ok to eat 200 on training days and 100 on rest days?
Thanks
P.S. Great job on podcasts
Yes that works well.
if i have absolute chicken legs compared to my upperbody should I do the Greek God Leg Specialization but with Rest Pause sets for the exercises involving legs instead of Reverse Pyramid and Straight Sets? everything to my calves up to my glutes are pretty much non existent =(.
Definitely do the Leg Specialization but you don’t need to do rest pause. Chances are you just need to get your leg stronger. You can do rest pause on calves though, that works quite well.
Hey Greg,
Quick question: Is it ok to substitute on legged squats with leg extentions on the workout B of your warrior shredding program? I need mass but also looking to define. Especially the upper inner thighs.
If i can, what would u recommend the rep/set be?
Thanx again!!!
Yah you can. I’d do reverse pyramid. Set 1 – 8-10, set 2 – 10-12, set 3 – 12-15
Hi I was wondering if Kiefers Carbnite Solution would fit along with the Greek God program? or would that not be a good idea…
I generally don’t advice very low carb approaches. They suck for training, sleep, mood, recovery and muscle growth. I don’t ever recommend going below 100-120g of carbs per day. But if you feel really good on the carbnite program then it can work. But most people I find do much better with carbs in the diet each day.
Hey Greg!
Can you right an entire article on post workout nutrition? Talking about stuff like the post workout window, what to eat post workout, meal examples, busting myths… like a kinobody post workout guide!
I think it’d be a great idea! xD
The kinobdoy post workout guide – That could be a really cool post. But generally, the post workout window is not something I concern myself with. I generally try to plan my workout to land before one of my meals. This way I train and then within two hours I eat one of my big meals. There’s no need to eat one hour or even 30 minutes after training.
My biggest problem is that my workout and my real post workout meal are separated by aproximately 4 hours. Here’s my workout day:
1:30pm: lunch
3pm: workout
4pm: post workout shake (whey protein, milk, fruit; roughly 400 calories)
8pm: dinner
Do you think that post workout shake is enough for recovery or should I try to eat something after the shake?
Anyways, if you ever feel like writing that guide, we’ll be grateful! x)
Well here’s the thing, if you’re having about 60+ grams of protein with lunch then you’ll have amino acids in your bloodstream well until dinner time so you won’t actually require a post workout shake. You can have one if you prefer. But it’s not necessary.
I’ve been plateauing lately in strength gains. I have 3 guesses for the reason, and I’d appreciate your input:
1. Not sleeping enough: I get 6-7 hours a night
2. Not eating enough: Leangains-style, 2 meals a day (1 pre-workout, 1 post). 1776 cal, low carb on rest days; 2770 cal, low fat on training days. BTW I’m 5’7″ and weigh 141 lb, and work 12 hours, 6 days/week so I’m assuming maintenance of 2100 cal.
3. Too much weight on first set, maybe compromising form
I guess it could actually be a combination of all 3; I really don’t know! Anyway, thanks for all your advice, man!
Honestly, you’re probably getting ample sleep and calories. I’d suggest keeping calories matched each day. This works better from my experience than the big swings in calorie intake. At most do 2000 on rest days and 2500 on lifting days. Also don’t go low in carbs or fats ever. Keep the macros balanced, this is better for testosterone levels.
Try taking 3-4 consecutive rest days before going back to your workout routine.
Thanks for your reply! I’m stuck around 14% bf looking to recomp to 10% or below. So should I do the 2000/2500 calorie thing or switch to a cut and lessen my lifting intensity?
And again, thank you! Your no BS approach is so refreshing.
You’ll reach 10% much faster if you do a straight cut. I’d suggest doing so.
Hi Gregg
Abit unrelated but I just bought your shredding programme but put the email address in wrong, is there anyway we can amend this? Could you send it to the correct email address or reimburse my money to my card so I can buy it again?
I did send an email to you but in not sure if the address was correct so I thought I’d write on here to make sure my email address is charlie.megson@hotmail.co.uk
What email address did you use to buy it?
I spelt my email address wrong, I believe I put in Charlie.megson@hitmail.co.uk rather than Charlie.megson@hotmail.co.uk , thanks for getting back to me on this.
Charlie
Do you need a reference number from when I bought it? Is there anything I can do to speed up the process? It’s just I was hoping to have it by now.
Thanks Gregg
Email me at gregoryogallagher@gmail.com
When did you purchase it? Was it the original shredding program or the warrior shredding program.
Hey Greg, fellow Canadian here!
I purchased both your Greek god product and Rusty Moore’s visual impact. They are both awesome products as I read through both. I’m wondering If I should choose one or the other or customize them both and take a little bit from each. I’m 5’10, 160lb, fairly lean I have a visible 4 pack. I want to gain a little more mass but the harden up and work on getting that 6 pack to pop!
Thanks and great work!
Zach
It’s really up to you. I like my greek god program and find it works better. But you can try them both out and see what works best for you.
Hey Greg, I know you don’t like the look but what would be the best workout to get the massive bodybuilding look? One that actually works in your opinion? Cheers
You’ll need steroids for that. But in terms of maximizing muscle size, well my muscle building work better than anything at maximizing muscle growth in the right areas and keep everything balanced and proportionate.
You could apply the same concepts but hit the legs and other areas harder and you’d get pretty big. But to get massive you need steroids or you’d have to be willing to get very chunky.
Hi Greg,
I’ve got a question about the diet in the greek god workout. I’m 6ft 3 and around 195lbs and in fairly decent shape but basically i’m not sure whether to go with a lean bulk or a body recomp. I want to be more muscular whilst dropping body fat, the Ryan Reynolds look would be awesome but at the same time dont want to lose so much weight i look skinny, which at 6ft 3 is quite easy! What would you recommend?
Thanks,
Shaun
Can you see your abs right now? If you can’t then you’re not ready to recomp. You’ll have to cut down first and then focus on lean bulking.
Greg,
Big fan, I have recently found your material and been tuning in to all of your podcast episodes, great info!
My question to you is about carbs. Both you and Chris suggest 150-200 grams of carbs for the weight trainer/athlete. I have started to take your suggestion along with intermittent fasting and I love it. My first meal around 1pm/2pm relatively low carb (non starchy vegetables) after training around 7pm I have my second meal, is it ok to eat 150-200 grams of carbs at that one sitting or split it up 7pm and 10pm before bed? Of course it will be under a calorie deficit but my concern is if fat loss will be stalled (insulin spike) by taking in 150-200 grams of carbs in one meal? Thanks a ton! and keep up the awesome work!!
It won’t matter if you have all your carbs in one meal or split up. Do whatever is more enjoyable.
Hey Greg. Is there any weekly meal strategy for warrior shredding or Greek God where we could have one or two days out of the week be big cheat days or eat whatever we want without worrying or macronutrient obsessing that day and the other days we follow the plan? Find this to be a good way to stay committed and socialize well with friends.
Well when you get the feel for the program, you should be able to do this naturally. Go out to restaurants and eye ball it. If you don’t hit your macros exactly, that’s fine. Just try and be within the calorie bark park while getting in a decent amount of protein.
Hey which would be a better plan to follow. Recomp for Greek God on (specialization routines) or your warrior shredding program? I have both just dont know which one would be better at this point in time. Maybe explain the differences?
2. Also are the godlike fitness standards at the end of Greek God the indication of when you should move to MEGA?
If you’re trying to get lean doing then do the warrior shredding program. It’s better for dropping fat.
You don’t have to get to the greekgod level to do Mega.
Hey Greg,
Just wanted to know if your current look (selfie picture on the top of this post) is the greek god look.
Keep up the awesome work!! Thanx Greg!!!
That’s around the greek god look, maybe slightly slimmer.
Hey man,
I can see that your approach to fat loss has changed over time and moved towards a smaller sustainable deficit rather than using the 24 hour fasts as you outlined in your previous shredding program.
I was wondering what your approach is now a days is to counteract an event involving a lot of food and drink. i know i have been in plenty of situations such as dinner at friends where eating and drinking is unavoidable without coming off as rude. would you suggest still using the 20-24 hour fast to offset the days of heavy calorie consumption?
I have 10lbs to lose and enjoy eating a slight deficit as your warrior shredding program outlines allowing for the gain of a little muscle while losing those pounds, however one night of splurging can ruin progress.
Still really enjoying the podcasts Greg. Incredibly motivational.
You really shouldn’t have to put yourself in much of a calorie surplus during these events if you’re doing intermittent fasting. Just eat one big lunch that day (800-1000 calories) and you should have 1200-2000 calories to work with before you even go into a surplus. Just be sensible and exercise moderation.
Random question unrelated to this post…
On my B day ( using your greek god program ) when i’m doing weighted chinups ( actually pullups right now ) would there be any problem with, at the end of my workout, doing a set or two of assisted one armed chinups? I’m wanting to work on that but i also dont want to hinder my overall back progress. Do you think that would cause any problems? If so how would you recommend incorporating that right now, if it all?
Thanks!
Actually would recommend doing about 6 weeks of weighted chin ups on Workout B. Then do 6 weeks of assited one arm chin ups on Workout B (3 sets of 2 reps per arm). That’s the best way to go about it.
Hey Greg!
On your greek God Program workouts (all of them: SD, MEGA, Specialization) when should we include ab training: together with the main workouts or in the days in between (presumably rest days)? Also, my abs are too flat for my liking so I’d like to get them to get bigger, what exercises/ routines do you recommend and how often should I train them?
I know it’s a lot of questions but I’d like to develop my abs without tampering with the progressions on the main exercises and muscle groups, so I don’t want to train abs to the point where it hinders my CNS recovery excessively.
Thanks!
You can do abs on your rest or training days. It’s really up to you. Read the Q&A chapter in the program.
sup Greg!
I don’t even know how to begin to thank you for the information you have in this site man.. it really has opened my eyes and i feel really grateful for it.
I just have one doubt:
I’m on the kinobody lean bulk protocol, which i’m consuming 2518 calories on workout days (3 days of the week) and 1828 calories on the rest days (4 days). I’m doing intermittent fasting combined with RPT, and i’ve been drinking a lot of coffe during the fasted state, like you and Martin Berkhan recommend. I already feel the results and I feel great, but the question is, is it possible to build muscle and lose fat at the same time with this routine? I’m at around 14~15% of body fat, and i’m counting all the macros and stuff.
plus, what do you think about taking L-carnitine before workout on work days and when i wake up on rest days? I have it here at home (i bought it a long time ago and i didnt use it). Will it help me burn more fat? Will it mess up my muscle gains?
sorry if the post is too long
thanks again for the information you share here man, i really love your work. keep it up!
Dan
L carnitine has been shown to not be that effective for fat burning. It only seems to benefit people that are very deficient in it. It’s possible you could get more defined but the goal of a lean bulk program is to add clean mass. So don’t expect to drop fat. But if you do, it’s more of a side benefit.
Hey Greg, this question does not pertain so much to this post but rather a personal situation. I recently broke my jaw and received surgery a week ago today. I have been strongly advised by my doctors not to lift or do any exercise that would subject my jaw to any strain for the duration of the healing process, which really sucks. As well I am on a liquid diet for 6 weeks and finding it hard to consume enough calories to maintain my body weight, which is around 172 lbs. I was just wondering if there is anything that you would recommend I do to avoid losing minimal muscle mass during my recovery period? My ability to do cardio is also limited due to my inability to breath heavily through my mouth. Thanks so much, and love the post!!
Liquid diet should be easy to hit your cals. Eat lots of protein shakes and icecream haha.
I got my wisdom teeth out last week and once i was able to eat i had no problem hitting my numbers haha. I made a shake that consists of protein powder, milk, ice cream, and frozen bananas. Ill also add fish oil or creatine if im doing it that day. Stevia and cinnamon for extra flavor… Its good stuff!
I was doing it mostly like this…
3 total scoops of protein, i did both whey and casein
200 or so grams of ice cream
4 ounces of milk
One frozen banana
Just a couple spoonfuls of stevia and a sprinkle of cinnamon
Blend it together and the consistency is just like an ice cream shake but with a great macro split! I lived off these for a few days and oddly enough this is very filling. I even had trouble finishing it most of the time. I hope this helps and for a fast recovery!
[…] Do Calories Matter for Getting Six Pack Abs | Kinobody Fitness … https://kinobody.com/the-kinobody-bible/Fleshing out the Calorie Convolution. Surely you've heard all sides of the story; it's not about the calories vs. you have to be in a calorie deficit to drop fat. Well in this video I flesh out this very important topic. The bottom line is … […]
Hey Greg,
I’ve been following Kinobody for quite a while now, and you really inspired me to try to be healthier and got me turned on to intermittent fasting which I have been preaching to everyone I know for years now. I set a resolution two years ago and thanks to you and your incredibly logical approaches, I lost about 55 lbs. I went from just about 200 to 145 in about 6 months. Unfortunately, I have recently jumped back up to about 160 and decided that this sucks so I want to start one of your workout routines. I have a bit of fat that I need to get rid of (I have about a 34.5″ waist at 5’9″) but, since I didn’t work out during my dieting phase, I lost a load of muscle, and quite frankly, I look pretty scrawny. So, my question is, should I get the warrior shredding program or greek god program? I want the greek god build, but I don’t want to put on muscle but still not have a lean defined look. (I also play basketball about 2-4 times a week. How would that affect my calorie consumption over the course of whichever program you recommend?)
Thanks for what you do man and thanks for all of your help so far. You truly are an inspiration.
Eric D.
Good question Eric. 160 lbs at 5’9 is really not that scrawny. I’d suggest properly cutting down to a 32″ waist. Take it slow and follow the warrior shredding program.You’ll likely see increased muscle development while cutting. Then afterwards you can lean bulk up to 165-170 cut.
In my personal experience i have found that calories do matter but not too much. If I eat maintenance calorie level on a rest day while having my macros favoring low carbs and no sugar, I find success. That being said I don’t push myself to eat more on training days and have not lost strength.
Granted personal experiences are not scientifically sound and my body is no where near as good as Greg’s but I used to really focus on my calorie intake and I have found that I reached a point where if I am hungry I will eat and if I can’t stuff myself anymore I won’t.
My physique is maintained because I drink water, follow macros depending on day, and skip breakfast.
I am on the lean side because I am 5’8 and weigh 148. I been this way for a year but i have increased strength by following the Greek God Muscle Building Program.
What I will take away from this post is that I will try to increase calorie uptake on workout days and follow the +500/-500 calorie plan and see if I burn fat or gain muscle.
Hey Drew,
Trust me, you’re not the only one that has had that experience. A lot of times just by eating more calories and emphasizing filling foods, fat loss takes place. This is because you’re able to really stick to the plan without being stressed. Low stress = less water retention. So you’ll look leaner. Plus, when you’re sticking to the plan then you likely won’t have high calorie days where you eat out of control. Plus, many times people underestimate their maintenance and think they’re eating at maintenance but are actually eating at a deficit.
So no doubt the calories do matter. You’re just having more success with eating with a more balanced set up and not aggravating yourself with low calories.
Hey Greg, this sort of random, but do you feel people should take deloads after a few months of lifting? Do you think it’ll have a negative impact on strength gains?
I don’t use deloads. There’s really never any sense in doing deloads.
My preferred method is to take 3-4 days of consecutive rest. And then either change up the exercise variations or rotate the rep ranges. Training with light loads and submaximal effort is pointless.
Greg – maybe submaximal lifting isn’t pointless when other variables are also being played with:
http://articles.elitefts.com/training-articles/reignite-progress-with-new-science/
for your purposes, its probably pointless…but if you hit a wall after 5-10 years of shredding it up, hey give that some thought!
based on the dose response curve of sets, it would seem you’re right in the front of the sweet spot…which I’m enjoying on your shredding program so you’ve got experience backing you up no doubt.
I just got synch winked by universe when a buddy sent me this link shortly after reading your comment…
Before I discovered this website, I was nearly scared to death of eating carbs unless it was after a workout. I’m doing your Greek God program and I can’t freaking believe I’m eating so many carbs and calories and not seeing my waist or body fat increase. It’s really all about calories! I feel sorry for people that haven’t gotten that yet.
Happy to help Dan :)
Thanks for sharing this
Greg,
Great video. As usual, very insightful and informative. In fairness to Mark Sisson, he does promote a healthy lifestyle with lots of whole foods that man has thrived on for centuries. Not saying I’m endorsing him, but the guy looks pretty good for a man in his 60’s so lets all be together on Team Health here against Team Obesity.
The main point I want to raise has to do with carbohydrates. I would like to suggest that people have different tolerance to carbs, and that tolerance decreases with age. As people get into their 40’s and 50’s, they dont seem to be able to keep weight off as easily as when they were in their twenties. And while I agree with your point that it is essential to track how much you eat, i would say it is just as important to track what you eat.
Mike
Yeah I’m all for what Mark Sisson is doing. He’s definitely creating a lot of positive influence overall. But at the same time his carbohydrate curve needs to come to an end. Or he needs to reframe it and address the entire context. But I’ve also heard from a couple sources that he’s been taking hormone replacement and growth hormone for a while. Obviously I don’t know if this is true or not so don’t take my word for it. Either way he’s doing lots of good and I love a lot of what he’s teaching.
As for carbs and age, well that comes down to body fat levels, activity and genetics. As someone gets older they tend to get less active and they tend to be higher in body fat. This by itself decreases insulin sensitivity. But I get plenty of my clients lean who are in the 40-55 range and I have them eating well above the 100-150 carbohydrate ‘effortless weight maintenance zone’
This moderate use of carbs helps massively with testosterone, training performance and muscle fullness. A lot of clients I were working with that were going low carb in the past suffered from a diminsihed sex drive. With proper intake of carbs, among many other things, they were able to feel like they were 20 all over again. Plus you get way better workouts and your muscles stay more full.
Hey Greg, the ‘fitness guru’ Paul mort says it’s impossible for your body to burn fat for 3 days after you have a big night out drinking alcohol. Ever heard of this?
Surely you don’t actually believe this Jim. Did he pull any research to support such an outlandish claim? Obviously not because that’s just completely not true.
Greg, awesome video. Love the jab to Mark Sisson. His carbohydrate curve is pretty laughable too.
It truly is all about calories. I eat ice cream and cereal almost every night of the week and I’m still ripped and killing it in the gym. You just have to watch your numbers. Keep up the good work man.
Thanks so much Eric! Haha it’s pretty awesome when you can eat ice cream and cereal while staying lean. Soon enough people will catch on :)
Hey greg, I had a question about my diet that I was hoping you could answer for me. Right now im doing the intermittent fasting where I allow myself about 10 hrs or so to eat . Come spring ill be landscaping though and ill be doing more intense labor throughout the whole day. Would you recommend sticking to the fasting? Ill be trying to lean bulk by then also. Just a side note my goal has been to lose weight right now and I am staying in a calorie deficit while doing your shredding workout and the lbs are coming off easy. Thanks in advance dude, you’re the hero that the fitness world needs but doesn’t deserve ha
haha thanks so much Leo!
Fasting can work with labor, but this is more about personal experience. A 10 hour window should be fine, but you might have to consume bigger meals with a couple snacks in the window. I’d say try it out for yourself and don’t be too rigid. If you’re getting too hungry then have your first meal earlier.