Solid Diet And Nutrition Tips To Getting Ripped
After you watch the video, head over to www.ShreddingProgram.com to check out what’s coming up…
Now let’s talk about the BIG problem with most people’s nutrition when it comes to getting ripped:
The current mainstream nutrition wisdom is making it next to impossible to lose fat and get lean.
Instead of tracking our calorie intake to ensure that we’re eating at a deficit, we are told to only eat certain foods, to avoid eating after 8pm, to eat smaller meals (but more frequently). We are also told that if we decrease our calories or skip a meal our metabolism will crash and we’ll go into fat storing mode.
What’s funny is the amount of contradictions in the nutrition industry with so many different dietary approaches and with so many conflicting diet recommendations, it becomes impossible to know what to do.
The truth of the matter is that as far as fat loss is concerned, the only thing that actually matters is eating at a calorie deficit. Without a calorie deficit in place, your body will burn food energy for fuel. It’s only when you eat less calories than your body burns, that you are forced to burn your own body fat for fuel. Provided that you get in enough protein and engage in some form of strength training, you will maintain your muscle mass while dropping body fat.
What you must realize is that every single diet works behind the calorie deficit principle. Diet gurus and authors try to trick you into eating less calories by having you eliminate specific foods or by having you follow restricting diet rules. This may work at first but eventually you will get fed up following non-sensible diet rules. Alternatively, you’ll lose some fat but you’ll eventually hit a plateau.
This is because your body has adapted to whatever eating protocol you were following at the time. So at first by restricting carbs for example you cut your calorie intake by a considerable amount. But invariably, you’ll start to eat so much protein and fat that you will no longer be creating a calorie deficit. This will halt fat loss altogether! Therefore the only way to ensure continued fat loss is to track your calorie intake.
Now, even when people start to track their calories and eat at a deficit, I still see massive, self sabotaging mistakes. You see, when eating at a deficit, you want to make it as enjoyable and satisfying as possible that way, you will stick with it. Unfortunately, this is hardly the approach that most people take. Let’s run through some common mistakes that most people make.
Common Nutrition Mistakes
Mistake #1 – Going too low in calories
If you’re eating very low calories you’re going to feel miserable, your sex drive is going to tank and your workouts are going to suffer! Eventually you’re going to have enough and break your diet, undoing much of your progress.
For this reason I like to use modest deficits, 20% under maintenance works great. So if you burn 2500 calories per day, then you should eat around 2000 calories for fat loss. This is a comfortable deficit, provided that you eat lots of filling food.
Mistake #2 – Cutting out fat or carbs
I often see people going super low in fats or carbs when cutting. In fact, a recent trend is to go really low in fat on training days and really low in carbs on rest days. I am far from fond of this approach. Going low in fat makes it next to impossible to stay full, testosterone suffers and food tastes bland.
Would it not be more enjoyable to reduce carbs slightly and have a moderate amount of fat? As long as calorie and protein intake is matched, there will be no difference in fat loss or fat gain. A similar set of problems arise with low carb dieting. Carbs support strength training and when you cut carbs training suffers big time. Further, a diet low in carbs tends to make people restless and agitated. This is because carbs trigger the release of serotonin, this is what makes you feel relaxed, tired and happy.
The best approach seems to be a balance between protein, fats and carbs.
Mistake #3 – Eating Too Frequently
A huge trend in the fitness industry is the whole idea of eating smaller meals but more frequently. Look at any fitness models diet and you’ll see that they’re eating 6, 7 or even 9 meals per day. Who in God’s green goodness has the time to eat so many meals per day? That’s absurd!
If dieting feels like a full time job you will never stick with it. Eventually life will get in the way or you’ll feel overburdened and you’ll throw in the towel. This isn’t your fault. You’d have to be an obsessed food Nazi to prepare 5+ meals per day. If dieting ruins your life then why in heck would you stick with it? It’s not worth it.
I remember years ago I would struggle to stick to a diet eating 5 meals per day. I was constantly having cravings and thinking about food. Once I scrapped the frequent meal approach, and started intermittent fasting and eating 2 to 3 big meals per day, eating at a deficit became a walk in the park. I felt completely satisfied after eating and I was able to get so much more work done. I could also incorporate delicious meals while leaning down.
It’s very often that my clients will express doubt that they will actually get lean when they’re so full on a diet. I prove them wrong each and every time. You see, I focus on making dieting so simple and so satisfying that it becomes impossible not to succeed.
My Approach (That works time and time again…)
For me nutrition is about feeling incredible! I structure the diet to ensure that I feel absolutely fantastic. This is why I eat big meals and keep my macro nutrient intake balanced. I know that if I go too low in carbs or fat, I’ll feel miserable.
I also make nutrition super simple, I eat my favorite foods while fitting them into my macro numbers. I fast for 5-6 hours after rising and I usually eat two big meals per day plus one smaller meal. I frequently drink alcohol and incorporate pancakes and ice-cream into my diet, while getting leaner. I also don’t stress about hitting my macros exactly. The truth is that you can never be 100% precise, so don’t try to be.
I’m going to be breaking down exactly how to structure your diet and nutrition program for maximum effect (and fat loss) in my Kinobody Warrior Shredding Program… Click here for all the details!
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[…] Solid Diet and Nutrition Tips to Getting Ripped | Kinobody … https://kinobody.com/What's funny is the amount of contradictions in the nutrition industry with so many different dietary approaches and with so many conflicting diet recommendations, it becomes impossible to know what to do. … Look at any fitness models diet and you'll see that they're eating 6, 7 or even 9 meals per day. Who in God's ….. ok thanks man, i'm about to follow the visual impact muscle building course but i'm going to do phase 3 first in order to lean down and then do phase 1, 2 and 3 again. […]
What has been your experience with protein intake? and what do you find as an “ideal” number to shoot for?
I recommend around 1-1.2g of protein per pound of bodyweight. Use goal bodyweight if you’re 20%+ body fat.
If you like higher protein to keep you full do 1.2, if you don’t want that much protein do 1g.
https://kinobody.com/diet-and-nutrition/why-i-dont-take-protein-supplements/
Greg here you recommend 0.82 g of protein. What’s the right percentage?
Hey Greg,
You talk a little about intermittent fasting in the video. How does that work with early morning workouts and Post workout nutrition etc. When attempting to get lean should one not worry as much about the post workout protein shake etc.?
thanks
Pre and post workout meals are not necessary. You can train fasted in the morning and then eat at lunch time. As long as you’re getting your calories and macros each day, there’s no need for post workout food.
Hey Greg,
I been having great success with the Greek God program. Really pleased with my muscle gains considering how quick each workout takes and only being in the gym 3 x week. I’m not too sure if I’m doing the Hang Cleans properly. I’m not really sure what muscle group is being worked, it feels like all of them! Would you be able to post a vid on the right way to do a Hang Clean.
Thanks!
Awesome to hear about your great progress. Youtube – power clean from hang. Although I don’t catch the bar with cocked back wrists like most people teach.
Hey Greg,
Just a little question…in the Warrior program do you recommend taking your actual weight for calorie calculation or the weight you would like to acheive?
As for example I’m 5″10 and 210 but I would like to go around 180. Do I calculate my intakes on 210 or 180?
Thanks
A.
If you’re already decently lean (15% bf or less) than use current weight. If you’re above 15% body fat then you can use goal bodyweight.
Hi Greg, quick question. Ive watching all your podcasts on youtube and Im thinking about switching my carbs to night, but I train in the morning fasted currently cutting. So, if I eat my carbs at night like you do should I better train before the feast and fast in the morning? Or can I just have my postworkout shake, then eat mostly portein and fats through day and leave the carbs for night, when they are more enjoyable.
Thanks bro! Nicr work,
Im 5’8 12% bf trying to cut to 9% and build more muscle from there. Currently ln 11 calories per pound and following Bigger Leaner Stronger program. Any advices?
You don’t need to eat all of your carbs at night. I actually prefer to split them between lunch and dinner. You can train in the morning and take some BCAA and continue fasting until your first meal.
[…] Solid Diet and Nutrition Tips to Getting Ripped | Kinobody Fitness … https://kinobody.com/the-kinobody-bible/After you watch the video, head over to http://www.KinobodyBootCamp.com to check out what's coming up… Now let's talk about the BIG problem with most people's nutrition when it comes to getting ripped: The current mainstream … […]
Hi Greg,
I found out today that my body fat percentage is 16.5%. Is this percentage too high to start a lean bulk, or do you think I should get to around 8-10% first? Thanks!
16.5% is definitely too high. I would suggest leaning down to 12%. You never want to go above 15% body fat so 12% should give you some room to play with and you’ll still look decently cut.
ok thanks man, i’m about to follow the visual impact muscle building course but i’m going to do phase 3 first in order to lean down and then do phase 1, 2 and 3 again.
Hi Greg, what are your thoughts on soba & udon as sources of post-workout starchy carbs? Thanks.
Good carb source.
Any idea when you’ll host the next bootcamp? I happened along your site about a week too late ;)
Well if you order the bootcamp now, you’ll get the entire new warrior shredding program, bonus pdf’s, workout videos and the recorded 3.5 hour seminar. So it’s pretty much as good as being there live. Not sure when the next one will be, perhaps a few months.
Hi Greg what do you think of this:splitting upper chest and lower chest 2 days a week ;)
I workout 3 times a week A(LOWER CHEST TRICEPS SHOULDER LATERAL DELTOID) B(SHOULDER FRONT DELTOID,BACK,BICEPS) DELOTOID and A.(Upper chest etc.)
Lower chest workout: flat bench 3×4-6 and dumbbel press 3×8-10
Upper chest:Incline bench 3×4-6 and incline dumbbel press 3×8-10
It’s a good idea?
Try it out and see how it works for you. But you will be hitting upper chest from flat bench and lower chest from incline. Both movements work the entire pectoral region.
Hi Greg!
Im doing your muscle building course right now. I always get excited when ever you write a new article and especially when you release a new ebook. Will your new ebook help in building muscle just like your kinobody muscle building course or it targets just fat loss? I’m about 9-10% bodyfat and my goal is to build muscle. Will your ebook be as effective as kinobody muscle building course in building muscle?
Ive decided to buy the warrior shredding program. I bought it this morning, sept 22 but i havent received anything yet. Just the receipt and confirmation.
All of the program downloads were sent at the evening of Sept 22 so you should have it now :)
My new ebook is mainly focused on getting lean and strong. It’s not aimed at muscle building so I would stick with the current muscle building course.
Another great article mate. Keep them coming :)
Greg–
I also practice intermittent fasting but recently switched my workout routine to early morning instead of the afternoons which puts me at odds with eating immediately after my workout as I’ve only been up for 2-3 hours instead of the 5-6 I usually wait before having my first meal. Curious if this makes that big of a difference? Or does an intense workout speed the process of lowering your blood sugar in the mornings?
Well what matters most is hitting your macros. There’s no reason why you can’t continue to fast 5-6 hours if you’re training in the morning. Make sure to take 10g of bcaa before training and about 2 hours later. Then you can fast until lunch.
Hey greg!
I’ve already saved a spot, But i Wont be able to make it to the live webinar ): Just to be sure, the only thing im missing out on is the possibility to ask questions live Right? Everything gets recorded and i Will be able to watch it afterwards?
Im really Excited for this, your work is always Worth my time!
Hey Thomas! Exactly. You’ll get the entire recording afterwards, which will be very extensive. Thanks for joining.
Hey Greg,
When you say you frequently drink alcohol, how much do you drink at a time? And do you just treat the drinks as extra calories?
I drink very moderately. Usually about 3 drinks and around from 2-3x per week. Yes, I treat these as extra calories and adjust my activity and/or food intake accordingly.
Greg, I do want to join the bootcamp but I feel that you could impossibly provide us with info that you did not previously have written on the site and the Kinobody course. What’s new?
You’re looking at a more effective nutrition protocol than anything else I’ve shared before. This is what I am currently using for myself and on my personal coaching clients. This protocol is going to be much more enjoyable and easy to stick to and you’ll be able to increase strength and build muscle while leaning down. But more importantly, I will be covering everything you possibly need to know to ensure success on your fat loss journey. I already have tons of questions I’m going to be running through during the live webinar so that no stone is unturned. Further, it’s a complete system that will be easy to implement and utilize right away. I know people can get convoluted from all my articles and different workouts and diets. This will really be the most effective training program, nutrition protocol and psychological tactics. So for 49 dollars, it should be more than worth the price.
So this is a fat loss oriented programme ? Will we be able to build muscle as in the Greek God workout for example, or just shred fat? Thanks !
You will be able to gain muscle but this program is focused on leaning down to a low body fat percentage and maintaining single digit body fat.
Broscience is getting knocked out step by step. Greg, you’re the only one I listen to. Even professionel dietists tell you complete bullshit, and here you get it free.
Salute to you, sir.
Amen brother! Broscience? NOscience more like it.
Thanks Greg! Great video as always. You pointed out two of my biggest pet peaves, fat is bad for you and eat a lot of meals.
How much of the your boot camp is female oriented? Putting on muscle seems so much harder for us! Thanks, Lisa
Thanks Lisa! Yes, indeed, gaining muscle is much harder for women. Well pretty much 80-90% of the bootcamp will be applicable to both men and women. Women really have to focus on getting strong to build muscle. So when you have a women that is doing 8+ chin ups, 15 bar dips and lunges with 40 lbs dumbbells, she’ll have a great amount of muscle. Unfortunately, most women don’t push themselves to reach high levels of strength. They get too comfortable with the lighter weights.
Just want to help. A fist of animal protein is 4oz.. And, 2 fists is equal to one cup of rice
I don’t actually do the fist measurement thing. I find it to be highly variable. I would suggest weighing first and then seeing how much it is from a fist or eye ball standpoint for future reference.
Hi Greg,
Quick question. I want to shape up a bit for summer (I live in Australia). The thing is, I’ve been working away from home on a minesite so I can’t track my macros (that is unless I bring a scale with me to the dry mess every day and look like a tool). What would you do in similiar situation? The way I was going to get the job done is to eat only 2 meals a day, and incorporate 16/8 style fasting. The 2 meals will be big enough so that I don’t end up feeling like a zombie. Once a week, I would eat more and have a desert for dinner. Any input would be greatly appreciated. May I add that access to food is unlimited i.e. there’s always chocies of meats, carbs (rices, potatoes) and vegetables.
Thanks for running this site!
This is a very simple strategy. I’d measure out the amount of meat and carbs you can eat when you have a day off. Then eye ball it at work. You have plenty of great options so this won’t be a problem at all. Fill up on meats and veggies and have a moderate amount of potatoes. You can have a smaller third meal at night of cottage cheese or scrambled egg whites with 2 whole eggs. As long as you’re in the ballpark you’ll make terrific results.