Kinobody Transformations! I Hate It When I Lose My Cheese Grater And Have To Use My Abs
Kinobody Workout Transformations
Screw building mass! Nothing trumps a well muscled physique with chiseled abs, pecs and an angular face.
In this post I am going to share with you two awesome kinobody transformations! In both cases these men lost considerable body fat revealing insane muscle tone. Abs became permanently visible and jaw lines became chiseled.
Kinobody Transformation #1 – Maurice
Duration: 12-14 weeks
Workout Routine: Warrior Shredding Program
Diet: Warrior Shredding Program
Maurice took his average built physique and completely transformed it in a matter of 3 months! His physique is completely shredded and his face resembles that of a male model now. Maurice was using my regime from my kinobody shredding program.
He lowered his cals and carbs 4x per week to allow for steady fat loss and utilized strategic carb refeeds on his lifting days 3x per week. In addition he followed the intermittent fasting schedule to allow himself to eat bigger, more satisfying meals and thus make fat loss much more fun!
Maurice also incorporated 2 interval training workouts per week. As well he added in some low intensity walking on his rest days to assist with fat loss.
Kinobody Shredding Program: Kinobody Shredding Program
The Interval Workout: //kinobody.com/1741/cardio-abs-workout/
Kinobody Transformation #2 – Cedric
Duration: 8 weeks
Workout Routine: Hollywood Style Workout
Diet: Warrior Shredding Program
Cedric took lean to a whole new level coaxing his body fat percentage down into single digit range using the shredding program principles. He is now as ripped as he could ever desire and is ready to slowly build more muscle and strength to further enhance his physique. Great work Cedric!
What you can take away from this?
1.) You can dramatically enhance your physique by cutting to a low body fat percentage in a short period of time (2-3 months).
Most guys who lift already have a decent amount of muscle. Their problem isn’t that they need to build more muscle but rather it’s that they need to get rid of the fat covering up their muscle. By doing so you can completely transform your physique to the point where people can’t keep their eyes off you!
On the other hand gaining muscle is a very long and slow process. You can drop 10-15 lbs of fat in 2-3 months but in the same time frame you’d be lucky to gain 5 lbs of muscle.
2.) Diet is of Utmost Importance
In both cases these guys were already lifting weights and doing some cardio! The reason they completely transformed their bodies is because they focused their attention where it counts -> their diets. They tracked their calories and macros (protein, fats, carbs) to ensure they were eating at a caloric deficit to lose fat while getting in enough protein to maintain muscle and maximize satiety.
They were also cycling their calories/carbs to boost leptin levels and enhance training performance as outlined in the kinobody shredding program. This becomes more important the leaner you get.
Final Comments
Don’t put shredded abs up on a pedestal! It will take time but you can get there and when you do hit your body fat goal not much will change. The more you obsess about being insanely lean and ripped the more challenging it will be. Every time I hit a very low body fat percentage I didn’t even realize it. Stick to a diet, hit the weights, track progress and have patience. Go on with your life and keep your shredded quest in the background. If you make a mistake or cheat a bit forget about it and carryon.
Wanna learn my method for getting the lean and muscular physique? Check out my Warrior Shredding Program… You can learn what took me years to discover all in about an hour!
(Talk about an unfair advantage…)
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Hi Greg! I’m a vegetarian and i find it hard to hit the macro’s without lots of whey! Do you got good tips for veggies??
I don’t but I know there’s other options out there.
Hey Dk…there are options for vegetarians (I guess it depends on how strict your diet is). There’s eggs, legumes (beans), quinoa, nuts, etc. Here’s a link to 10 Vegetarian Sources of Protein: http://coachwoot.com/10-great-vegetarian-sources-of-protein I hope that helps!
Hey Greg..
i have been cutting and have been on a diet since 6 months now…i started at 86.5kg and 36inch waist..at the start it was really simple i kept doing cardio and eating 10cals perbw…
then i rached 13-14%bf…when everything sucked…then your post about eating at at maintenance for 2 weeks and then again ona deficit alternatively…
last 3 weeks i have also incorporated some carb refeeds every fourth day…be it a training day or not…
i am not able to understand what is going wrong with me…coz…as i can see the clients every body is doing great within 12-14 weeks and i am trying to reduce to single digit bf and i am not able to get there…..my initial bf was also,not that high that i should take 6months…
please help Sir… I am strength training and maintiang my macros now…my bmr is 2500cals ..and currently i am eating 2000cals…please sir help…
It’s possible you need to reduce your calories more. If you’re not dropping fat after two weeks then you need to cut calories by about 200 or so.
Congrats!
You do have a perfect male body and you’re a great coach.
Keep on the good work.
Thanks!
So Greg im a completr newbie who is wants to change his physique to that of someone like Kerry degman search him on google. So im 20 years old im about 5 8 weight 180. So i got your Greek God article and i was wondering if i should bulk up with program or lean out first with the sherdding program. Im lost i want to maxiumize my begginer gains without going to big. But also keep my body @ 8% so my face.would look chiseled any suggestions?
At 5’8 and 180 lbs you have a much bigger build than Kerry Degman. You’re probably going to need to cut down to 160 lbs to have the male model physique. Even models who are 6’0-6’2 tend to only weight around 145-165 lbs.
Hey greg i bought ur shredding program a while ago. I just want to know if either of these guys slowed their fatloss down towards the end or did they follow the 2 lbs fatloss protocol all the way through? Thanks Greg.
Last 5 lbs may have been around 1-1.5 lbs per week. I prefer slowing fat loss down as you approach your goal body fat. This also makes it easier to transition to maintenance.
[…] Shredded Transformations: […]
Did Maurice only use the workout from this? Or did he do his own?
He followed the workouts from the Shredding Program.
Thanks for letting me know. One last question. If you’re fasting a day after a weight day, doesn’t that mean your body will feed on your protein stores instead of healing/growing your muscles? Example, Say I work out at 7 PM to 8 PM, then I eat chicken and veggies. Then I don’t eat until the following night around that time… Isn’t that bad for recouping muscles?
Thanks!
Henri
First, I’d add some starches to your post workout meal and some fats. Chicken and veggies is lacking in fats and carbs. If you’re doing the intermittent fasting and eating 2-3 meals per day you can afford more balanced meals while staying in a caloric deficit. Chicken and rice cooked in 1tbs of coconut oil is more like it. Or Beef and potatoes.
Secondly, the type of fasting that I prefer is daily 16-18 hour fasts. So if you finished eating at 8pm you would resume eating around 12-2pm the next day. You’re getting plenty of nutrients into your body after training there is no need to eat again the morning after. A prolonged fast into the early afternoon will maximize fat burning and won’t have any negative effects on recovery or muscle mass, provided you eat the appropriate calories in your feeding window.
That is a great new look you have there. I need to pick up the pace a bit as my transformation is going pretty slowly at the moment.
What was your workout routine to get the body you have in that picture?
Same as usual! Weight was around 181 there.
Hey Greg,
The holy month of ramadan started and I was wondering when should I workout, And what to eat. Thank You.
I don’t have any experience with Ramadan fasting so I don’t feel comfortable giving much advise. With that being said here is what I would recommend. I would make sure to keep strength training (3x per week) and get some activity (walking) on non lifting days. Diet is completely up to you. Try and fill up on meats and veggies first and then go for the carbs. I would stay away from sweets/junk as this can be easily over consumed if you’re not very careful.
Intervals, circuits and hard cardio should probably be left out. If you want to try it then it’s at your own risk.
How much carbs do you recommend having on lifting days 3x week, as carb refeeds?
It really depends… If your goal is fat loss then you can go as low as 1 gram per pound of lean body mass and up to 1.5-2 grams per pound of lean body mass. Some people do better with lower carbs and more fat and other people do better with more carbs and low fat. I tend to fair somewhere in the middle. I like to keep my fat intake around 25% of total calories when my carbs are high. When I’m keeping carbs lower I’ll let my fat intake come up to 30-35%. This tends to be the sweet spot for me.
I recommend you experiment with it. I actually prefer more moderate fluctuations in carbs and calories on lifting / non lifting days. When I’m in full fat loss mode I might only increase carbs by 40-60 grams on lifting days.
Hey Greg, I just recently purchased your program and it says to find out my maintenance calories I multiply my weight by 15. However, I know there are other formulas out there but I’m not sure if I should just stick with your formula or use the others because the other formula states I need about 2500 calories to maintain and the multiply by 15 formula says I need about 2280. My current weight is 152 and I am 6 feet and have a bf % of 12.5. I plan to cut till I see a good amount of my abs then do a slow bulk. Thanks for the help!
Most online calculators considerably overestimate your maintenance calories. If your getting an hour of exercise per day then 15 is a good multiplier. I use 14 for myself because I am usually quite inactive for most of the day.
Hey Greg, i am around 173lbs at 14% bf and 5,11. i feel before i get as lean as i want to be, that i should gain at least another 10lbs of muscle as i dont feel i suit being so skinny.
i have access to adjustable dumbells that go from 5kg to 32.5kg. but i have no bench, and im already strong enough to lift 32.5’s anyway. My question is,do you think that you can effectively build muscle by choosing a body weight exercise, for example pushups, then perform it in a way that you go down to the half way position, and hold it for say 10secs then perform 8 reps in the muscle building rep range, then repeat this 3 more times. and then when 4 sets of 8 can be completed you increase the time you perform the hold to say 15 secs, and continue in this way. your view on this would be appreciated.
thanks man!
It is very difficult to build muscle without adding resistance. Progressive overload is key and resistance training makes everything much simpler. Building strength in the 5-8 rep range is the sweet spot for building dense, strong muscle.
Greg what are you thoughts on bodyweight exercises with a weight vest for mass? I was thinking about buying a weight vest that holds 60-80 lbs then adding 5 lbs to it a week. I know that doing this will add mass everywhere as opposed to just my upper body but once I’m done with your shredding program I have a feeling I’ll be below 150 lbs which might be a little skinny for being 6 ft tall.
Great idea! I particularly like weighted chin ups, weighted dips and full range handstand pushups for building strength and mass.
Greg when trying to build muscle without fat, how much weight should you generally be gaining a week? is your recommendation of 0.5-1lbs total weight including water or should there be a slightly larger increase increase, where the 0.5-1lbs ins taking into account pure muscle weight?
0.5 lbs per week for pure muscle gain. 1 lbs per week for 50/50 muscle/fat. Anyone gaining a pound a week for 3 months + tends to gain a equal ratio of muscle to fat unless they are going through puberty or taking roids.
When adding mass should one drop cardio? So lets say I’m doing strength training Monday, Wednesday, and Friday would it be ok to do 15 minutes of intervals on Tuesday and Thursday? Or should I just drop the intervals all together. I have a feeling to put on 10 lbs of mass I’m going to have to work at it for like 4 months but I’m worried about losing my cardio.
There is no need to stop performing cardio as long as you account for the calories burned. Cardio will not slow down muscle gains like some guru’s would have you believe. Many athletes train several hours a day and still manage to gain muscle while staying in great shape.
The only time cardio is an issue is if it’s over done, makes it impossible to eat enough calories to gain weight and interferes with strength workouts and recovery. Two 15 minute cardio sessions per week is completely fine.
Hello I have some time on this and I think I haven’t understood the concept of “Rep” and “Set”…
When you say:
‘4 sets of 4-6 reps with 3 minutes of rest between sets’.
You mean for example on a bench press:
Lift down and up – that’s a rep. So if I lift down and up 6 times without stopping that’s a set. So I wait 3 minutes and do that again until doing the 4 sets?
Thank you for the inspiration and help, keep it up.
Yes Daniel you have the right idea.
Thanks. I think it’s not much compared to Visual Impact, VI has a Rep Scheme and not here? I’m confused but thanks for your answer.
Visual Impact is only 4 workouts per week and optional 30-45 minutes of cardio at the end of the workout.
Hey Greg,
I just bought the kinobody shredding program and as i was reading through, i noticed the diet includes a lot of beef and since i’m Hindu, beef is a big NO NO so can you suggest any substitutes (vegetarian would be ideal) for flank beef and ground beef
Cheers
Eggs or whole eggs mixed with whites would be a good substitute.
Use 4 whole eggs with 1-1.5 cups of egg whites.
Perfect thank you
Hey Greg! What are their body fat percentages before and after?
I am just wondering. what was their before and after weight. I am intrigued to know. Also how much carbs and cals did they cut from their diet
This is a pretty motivating post Greg! I had a question too by the way. I’m getting VIMB tomorrow and I was curious, while dieting, I should only stick to the Density phase correct? Thanks
Yah phase 3 is best geared towards dieting. The first phase is pretty high volume and won’t work very well in a large calorie deficit.
I like your “supplement” program. In addition to hard work and consistency, I might add positive attitude. Consciously projecting a positive outcome to all your hard work will consistently make you feel awesome. And all the fuel you need for lean strong muscles comes from food and knowing how use it. Sounds like a recipe for the kind of people I like to be around (and look at lol)!
Hey Greg,
These guys made some awesome transformations. Do you have any before and after specs on them? You know starting and ending body fat percentage and stuff like that. Also, what program would they do next if they wanted to add more mass like in Cedric’s case? Thanks.
Thanks Alot!… I have around 3 months of consistent gym going 3 – 4 times per week, a good diet, and before those 3 months I did other 2 months between a rest of 2 months… I’m not that big but I have some muscle under my skin wich is covered with a little fat. I’ll start with your book and let’s see what I can accomplish in 2 months (:
Great Inspiration as usual.
Those are awesome results. Your very right in that it is easier to get a better physique through losing fat since fat loss is way more easier than building muscle.
Muscle building is a slow process especially in people who train already. Hopefully your guys have your knowledge now and keep it up instead of fucking around and trying new things.