Kinobody Case Studies – Shea & Jacob
Kinobody Transformations
I always love to share real world physique transformations! Nothing brings me more joy and satisfaction than when I can tangibly see the positive impact I have had on someone else. This is precisely why I do what I do, you know, fitness blogging… Being able to reach out to as many people as possible and improve their life is a very beautiful thing. And something I don’t take lightly.
So I would now like to share two really remarkable transformations. It is my hope that these case studies help instill confidence in yourself.
Case Study #1 – Shea (4 month transformation)
Starting weight – 230 lbs
Finishing weight – 187 lbs
Total fat loss – 43 lbs
Program – Warrior Shredding
Shea is actually my cousin and after hitting rock bottom at a hefty 230 lbs, he decided it was time to take his health and fitness seriously. He was not happy with the way he looked and didn’t feel great about himself either.
I sent him an early copy of my warrior shredding program and after tearing through the program his guilt, resentment and unhappiness was replaced with a burning desire to get into the best shape of his life!
Once he got started on the plan, he had absolutely no problem sticking with it! The intermittent fasting was one of the easiest and most natural things he has ever done. Skipping breakfast and revelling in big meals at night while dropping fat was nothing short of a dream come true for him.
Shea is by no means someone who stays lean effortlessly. His natural instincts and genetics seem to constantly push him to consistent weight gain no matter what. He’s a true hedonist in that regard as he has very little control when it comes to food. That was of course until he was finally ready to listen and heed to my teachings.
When I designed the warrior shredding program, the idea was to make the most enjoyable program to drop fat and get ripped while building strength and dense muscle. With the emails I get each day and all the feedback, I am quite confident that I have accomplished this goal.
Shea Gained Strength While Dropping 40+ lbs
//www.youtube.com/watch?v=–KE6o5OOrY
One of the craziest aspects of Shea’s transformation is the fact that he gained a bunch of strength during his intense cut. In fact, he took his bench press from 165 lbs for 4 to a beastly 205 lbs for 4 reps. He also built his chin ups from a mere 2 reps to 10 strict reps.
Shea isn’t at his goal yet, he wants to drop another 20 lbs of fat and then use my Greek god program to gain 10-15 lbs of solid muscle. No doubt that he will accomplish his goal. I have never seen Shea so happy, confident and motivated in all my life and I am honored that I was able to help.
Case Study #2 – Jacob (3 months)
Starting weight – 160 lbs
End Weight – 135 lbs
Total Fat Loss – 25 lbs
Program – Kinobody Coaching
“Before I was on the verge of being REALLY fat, unhealthy, and unhappy. Now after 12 weeks I feel better and look better than I have ever felt before! It’s insane how simple and easy the program is to follow. Literally anyone can do it. I HIGHLY encourage anyone to take the program and follow the advice. You will be on your way to being absolutely ripped!”
It was a pleasure to work with Jacob! Five days into the program he was completely psyched and was already getting comments from people saying he looked much better. In just over two weeks of the program he had dropped 7 lbs and 1.5 inches off his weight while increasing his lifts.
Jacob is what I call a fast responder. As soon as he shifted to the eating and training plan, fat was literally melting off. For some people the changes are more subtle and that’s completely fine. It’s not a race :). Currently Jacob is focusing on building muscle while getting even more ripped. Can’t wait to see where he’s at in three more months.
Oh and his lifts increased big time!
Bench press: 95 lbs x 6 –> 140lbs x 8 reps
Standing press: 65 lbs –> 105lbs x 8 reps
Chin-ups: 1 rep –> 15lbs x 6 reps
Will my programs work for you?
I get a lot of questions about who the warrior shredding program is for and if it works for people who have a lot of fat to lose. I have set it up so you can tweak the nutrition plan depending on how lean you are. When you have more fat to lose you’ll use bigger weekly calorie deficits than if you’re on your last 5-10 lbs.
This ensures that it works well for people that are 5-15 lbs away from being super shredded and those that have a lot of weight to lose before they will ever see their abs. With that said, the real power of the program is behind the intermittent fasting, meal set up and training program. It’s so damn easy to follow and downright effective that there’s no way you can’t get results.
Furthermore, it will be one of the few cutting programs that you’ll follow while being able to gain strength, sleep like a baby at night and maintain a high sex drive while getting leaner than ever before. Remember, no amount of muscle definition is worth sleepless nights and bonor problems. Don’t ever forget that :)
Now don’t get me wrong, the kinobody programs will take patience and commitment but it will likely be the easiest cut of your life. There are benefits to having me coach you personally but it is quite expensive and it’s only for people that are very dedicated and will follow the program to the absolute tee. I don’t take on many clients but if you want to see if there’s a spot open you can apply here
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Greg, I’m wondering where to start with calories for the shredding program. I am 5ft 10.5in and 191 lbs at 21.5% bf. Should my calorie requirements be based on my current weight or my goal weight which is around 175-180?
Because you’re around 20-22% body fat you can do goal weight. So I’d base your calories off 180 lbs.
Great case studies!
I’ve been following the Warrior Shredding training program and I’m close to what you recommend for the nutrition strategy. I’ve been reverse dieting up to this level but doing a refeed on the weekend.
What’s been amazing though is that i’ve been progressing in strength while on this cut/recomp. I have begun to see why your plans work :) It’s all about sustainability.
Awesome to hear Scott!
What do you think about training the obliques?
I recommend it with isometric movements only. Side planks or renegade rows
What if i train them at the same side with the abs?(With Figure 8’s and Seated Ab Circles) Is that alright?
Hi, Do you recommend eating the same meals everyday/ oftenly?
Yah, keep it simple. Have a few different meals that you rotate through. If you wanna eat the same meals everyday that’s fine. I kind of do that a lot for simplicity sake.
Thank you for everything Greg! I will continue to implement what you have taught me and continue to reach my fitness goals. It has been a pleasure! I will be in touch as my progress moves on. Listen to Greg guys. He knows what he is talking about.
Greg, I was wondering which exercise you think would build a more prominent chest and shoulders: incline bench or weighted dips?
Thanks, man!
Incline bench. Although to really build the shoulders you need shoulder pressing.
Thanks for all you do, man! Your routines are great. I’ve been following the muscle-building course for a few weeks now, but I modified Workout B slightly:
Sumo Deads (RPT 5, 6, 8)
Weighted Chins (RPT 5, 6, 8)
Barbell Curls (3 sets, 6-10)
Front Squats superset calf raises (3 sets, 8-10)
I don’t have time for abs-specific training and I haven’t gotten the form for hang cleans down (the catch part is killing me). Goal is to shrink waist 2 inches while strengthening core (hence front squats) and build my back/shoulders. Is there a more effective way to do that? Maybe rear delt flyes instead of squats/calves?
Sorry for the massive post here. Thanks again; I appreciate your site and your advice big time.
No worries dude. Looks great! I would do front squats on their own then you can superset calves with rear delts
6 exercises in one day seems like a lot. What, if any, would you recommend cutting out? Thanks as always!
Just do 1-2 sets of front squats and calf raises then 2 sets of rear delts. As well, you could probably just do 2 sets of sumo deads.
I have about 20 pounds to lose to bring me to my max body weight (165 pounds). Can I lose weight and gain muscle using the Greek God program or is that to be used once a certain level of body fat is reached?
You can drop fat while building muscle and maintaining your weight but it’s more for refining your physique. So it’s best if you don’t have more than 5-8 lbs of fat to lose. I’d recommend strict dieting. My warrior shredding program is definitely your best bet.
Hey Greg…
i am currently at 10%body fat…5ft11inch and have a waist of 31inch…i am,doing everything…literally everything..like 2carb refeed days a week,2week eating at maintenance..and everything u say to get to a low body fat…it has been 6months and havent got 18%body fat go lower body fat…
the problem with 2 week eating at maintenance I is that my weight goes up by. 1.5-1.75mg…and sowhen I have again my cutting week…first I loose tbis gained weight and then I loose my fat which is for the last 2-3 days…which is really too much to give for…keeping a 500cal deficit..
so I was asking that for now should I star a lean bulk and after 4months I would start cutting again keeping the body fat constant at 10-11%…and then it might be easy to loose so.e mlre fat easily…???
should I start lean bulk,for now sir…bcoz as u say through a lean bulk you would stay within 1%of ur current bf….
You probably don’t have your maintenance calories appropriately set. I think you’re going too high in calories and that’s why you’re not dropping weight. Try reducing your calories by about 200 per week until you see a pound of fat loss consistently.
Hi, Greg. I am a huge believer in IF and what it can do. It obviously has these guys on track.I am strict Paleo and I do Bulletproof Coffee (butter + MCT) and IF. I used to do straight-up coffee-only IF but I understand that metabolically there is no difference between eating ultra-low carb (high fat) and fasting.
BTW, tried to order Greek God but never got my code. Clickbank keeps trying to get me to cancel but I would rather just receive the material.
Also sent you a PT inquiry but I know you are probably swamped with requests.
Take care! / Mario
Hmm that’s strange the order hasn’t gone though. Shoot me an email at gregoryogallagher@gmail.com. We can sort this out.
hi Greg just a quick question for you i am going to get the program i am about 14 present body fat and was wondering how long should it take to see my abs putting in the work as i do work hard in the gym sorry about my typing dave byrne
You could probably do it in about 2 months
How much meals do u recommend in Warrior Shredding Program and how big are they?
2-3 meals per day. Two larger meals and one smaller snack.
Great progress guys! Very inspirational. Props to Greg for the great program. Just curious, how much cardio/what type did these guys do?
Very little cardio in both cases. About 45 minutes of brisk walking 3-4 days per week max.