The Kinobody Intermittent Fasting Guide

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There are many different approaches to intermittent fasting, but this intermittent fasting guide lays out the most effective approach by far. In fact, my Aggressive Fat Loss Program implements this strategy. Unfortunately, most other approaches overcomplicate your eating patterns making fasting a burden on your life. For example, having to stick to a precise fasting and feasting window can be very difficult. Some other styles of fasting utilize longer fasts lasting 24+ hours.

I have been utilizing what is laid out in this intermittent fasting guide for four years now! It has been hands down the most effective nutrition hack I have ever come across. In this article, I will be explaining how intermittent fasting is the ultimate fat loss, muscle building diet and how you can make it as enjoyable as possible.

I don’t know about you, but fasting for 24+ hours is just not fun. I believe in making intermittent fasting as effective and enjoyable as possible. This intermittent fasting guide is the solution! Push your first meal later into the day. This is when you maximize the benefits of fasting while making it work with your body and your natural instincts. Let me explain.

Intermittent Fasting Benefits

A huge component of learning how to do intermittent fasting is getting used to skipping breakfast and extending your overnight fast into the day. By doing this, some pretty remarkable things happen. Growth hormone levels rise, this helps preserve muscle mass and shifts fuel metabolism to fat burning.

Furthermore, insulin sensitivity in the muscles increases, this sets the perfect storm for lean muscle gains. By having improved insulin sensitivity, you can better direct carbs into your muscle stores and away from fat storage.

Testosterone is also boosted during short-term fasting.

Now if you were to eat first thing in the morning, you would miss out on these incredible benefits. As well, cortisol peaks in the morning. Eating with elevated levels of cortisol can trigger post-meal hunger.

This is why many people find it much easier to control their cravings when they utilize intermittent fasting. Now, on the other hand, fasting for long periods of time is far from ideal. Fasting for 20+ hours will deplete liver glycogen shifting you into a catabolic state. This is when training performance may suffer and muscle building will be impaired.

We want to optimize catabolic and anabolic activity to support a lean and highly muscular physique and get the best intermittent fasting results possible. This means that we want to withstand enough time in the fasted state to experience heightened growth hormone levels, improved insulin sensitivity, and increased fat mobilization without becoming too catabolic.

Therefore I recommend keeping the fasting length in the ballpark of 14-18 hours. Some people will prefer longer fasts and other people will prefer shorter fasts. I have experienced great results with both protocols.

Does Fasting Agree With Your Natural Instincts?

We’ve all been told that breakfast is the most important meal of the day and that we should eat light at night if we want to be lean and healthy. It still pains me to see how widespread this mythical nonsense is.

The truth of the matter is that humans have evolved to eat sparingly during the day and feast at night. In fact, breakfast is a relatively recent phenomenon. The idea that breakfast is the most important meal of the day has largely been pushed by cereal companies to increase the sales of their food products.

If you look at the ancient Greeks, arguably the finest people to ever live, physically and mentally, they ate but two meals per day (lunch and dinner). They were obsessed with digestion and to eat more often was considered a form of gluttony.

By skipping breakfast and eating big and satisfying meals, dieting becomes far more enjoyable than ever before. This is because you are eating in accordance with your genetic code, not against it.

Most people tend to function the best fasting during the day and eating more food later in the day. This is because fasting triggers the sympathetic nervous system, this keeps you alert, focused and energetic. When you eat big meals, especially ones with carbs, you shift your body into the parasympathetic mode.

This makes you feel relaxed and sleepy. By utilizing intermittent fasting your work productivity during the day goes through the roof and you have deep, restful sleeps at night.

But won’t eating big at night cause me to store fat? 

You’re kidding right?! The only way to experience true net fat gain is to be in a calorie surplus. This is when you take in more calories than your body requires. As a result, your body stores the excess calories in your fat and muscle stores.

So as long as you’re eating less calories than your body requires then you’ll be experiencing net fat loss each day, even if you eat a giant meal before going to bed.

What Is The Importance of Calories & Macros?

It’s important to note that this intermittent fasting guide emphasizes proper nutrition. If you’re eating a poor diet and not paying attention to what you eat then fasting will do very little for you. So it’s important that you emphasize healthy meals while being accountable over your total calorie intake.

That said, I have found that intermittent fasting makes eating healthy easier than ever before. This is because you start to crave natural wholesome foods like animal protein and veggies. On top of that, you’re only eating 2-3 meals per day so dieting is a breeze, you barely even have to think about it.

Lastly, with each meal you will have plenty of calories to work with, this gives you a ton of options for incredible and downright satisfying meals. In addition, it affords you the luxury to be able to eat out at restaurants without blowing your diet. What’s more, fasting makes it damn easy to incorporate treats into your meal plan without going over your calorie numbers.

So understand that as far as fat loss and muscle mass is concerned, the calories and macros matter. I recommend thinking of fasting as a way to make everything more enjoyable while also realizing some of the incredible physiological benefits that fasting provides.

effortless fasting

How To Do Intermittent Fasting

So how do you quickly adapt to skipping breakfast and get used to intermittent fasting?

How do you best set up your diet with intermittent fasting and how to structure your meals?

The reality is that with fasting, you shouldn’t be counting down the hours before you get to eat. Instead, you should feel a heightened sense of focus, alertness, and energy.

On top of that, you should feel a certain level of liberation from not having to eat constantly throughout the day.

Let’s dive into the 6 rules of effortless fasting.

Rule #1 – Forget about the Eating Window 

A lot of people have difficulty fasting because they are early risers. They wake up around 5 or 6am and try to fast until the early afternoon because they think they need to adhere to some arbitrary 8-hour feeding window from 1pm to 9pm. The reality is that the game changes depending on what time you rise in the morning. If you wake up earlier, you should be having your first meal earlier. Conversely, if you sleep-in like I do, you should eat later in the day.

The power of fasting comes down to spending a good chunk of the day in the fasted state. This isn’t about some arbitrary feasting window, but rather a tailored approach of eating 4-7 hours after you typically wake up. For example, if you are out of bed by 5am, I recommend having your first meal around 10am-12pm. Alternatively, if you wake up at 10am then I suggest having your first meal around 3-5pm.

4-7 hours is a perfect amount of time to spend in the fasted state each waking day. The sweet spot for me seems to be about 6 hours and some days I’ll push it further. But I recommend listening to your body’s feedback to determine when you should eat your first meal. Some people may prefer to fast well into the day, others will prefer to eat just 4 hours after rising. Whichever protocol you find more enjoyable is the strategy I encourage and keep in mind it may change overtime.

Best of all, because you’re not trying to adapt your life to some feasting window, you don’t have to worry about eating your meals at the same exact time each day. If you have to have your last meal earlier or later than usual, it won’t make a lick of a difference. Keep it simple and keep it flexible, fasting should enhance and liberate your life, not control it.

 

Rule #2 – Use Caffeine Strategically 

If you’re not currently taking caffeine/coffee during your fasts then you are missing out big time! Caffeine is much more powerful when ingested in the fasted state. Moreover, caffeine serves to enhance many of the effects of fasting. Caffeine stimulates the metabolism, blunts appetite, increases energy levels, elevates fat mobilization and also heightens mental alertness. Not to mention, coffee is associated with plenty of positive health benefits.

That being said, I recommend strictly limiting your caffeine intake to the fasting portion of the day. If you drink plenty of coffee throughout the day, you will become more and more desensitized to the effects of caffeine. This will diminish the hunger blunting and energy-boosting effects of caffeine. Reducing caffeine to the fasted state and only the fasted state makes fasting downright effortless.

My advice is to drink 2 cups of black coffee during the fast and at no other point in the day (my absolute favorite is Fasting Fuel). If you want a hot beverage later in the day then go with some herbal tea.

If you hate black coffee then I recommend sucking it up. Within a few weeks, you will grow a fondness for black coffee that will trump just about anything else.

Rule #3 – Workout Intelligently 

Intermittent fasting workouts should be based off low volume strength training to build strength and muscle, like in myAggressive Fat Loss Program. If you want to burn some calories, low-intensity walking is your best bet, which has a neutral effect on appetite. If you want to do some conditioning work, limit it to short sprint/interval sessions lasting up to 20 minutes.

There’s no need for any additional training on top of this unless of course you’re a competitive athlete and need to do skill work for your sport. Drawn out interval sessions, circuit routines, and high volume workout sessions will burn a bunch of energy, rendering you ravenous during your fast. Moreover, these forms of training are completely unnecessary in nature and will only serve to retard your progress from your much more important strength and muscle building sessions.

If you want to do additional exercise, it should be light to moderate in nature. In this case, I’d recommend focusing on having fun or learning and honing a skill, rather than trying to destroy yourself in the gym. Recreation sports and yoga or martial arts are great options. Some intermittent fasting exercise I would not recommend is cross-fit, p90x and hour long-running sessions.

Intermittent fasting is an incredible tool for staying lean, so make use of it! Focus your efforts on building strength and muscle, add some light activity like brisk walking here and there and throw in some short sprints if you feel so inclined. Other than that, well there’s more to life than exercising, and trying to do more intense training is only going to hamper your progress.

Rule #4 – Strategic Fruit Snacking 

If you find yourself getting hungry before your first meal I recommend snacking on a piece of fruit. Fruit is very helpful in the fasted state because it helps to replenish liver glycogen. When liver glycogen levels become depleted from long fasts, a signal is sent to the brain that triggers hunger.

By having a serving of fruit when you get hungry near the end of your fast, you are effectively downregulating hunger signals. Moreover, replenishing liver glycogen helps to shift you back into an anabolic state.

The best time to eat fruit is on a relatively empty stomach when carbohydrate stores are low. This ensures that the carbs from the fruit are used to replenish depleted liver glycogen stores. After a big meal with carbs, your liver glycogen levels will be relatively topped off. Any additional fruit on top of this will have to be burned for energy or it will get stored as fat.

Therefore I recommend eating 2-3 servings of fruit per day to stave off hunger and then getting the rest of your carbs from starches like potatoes and rice, which are better at restocking muscle glycogen. I usually have an apple before lunch and dinner and occasionally a banana before bed.

Banana’s are higher in glucose so they do a better job at replenishing muscle glycogen than most fruits. Further, banana’s stimulate the release of serotonin in the brain, which improves relaxation and helps with sleep. What’s more, banana’s are a good source of magnesium and potassium, which promotes muscle relaxation, further enhancing sleep.

Rule #5 – Eat Big 

If you’re switching to intermittent fasting then you’re going to have to eat much bigger meals than you’re accustomed to. If you don’t adjust the size of your meals accordingly, you will be very low in calories and nutrients and hunger will be pronounced during the fast. Alternatively, you will be tempted to snack on junk to get your calories up, which will likely lead to excessive calorie consumption.

Eat a big lunch and dinner so you’re full and satisfied if you skimp on these meals you’re at risk of becoming very hungry. In addition, you’re going to want to emphasize lots of protein with your meals to ensure you hit your protein numbers and to encourage satiety. When I go out to restaurants, I often order a double serving of meat. One of my favorite meals is to order a big burger (no bun) and ask for two patties. I get the burger topped with bacon and cheese and sweet mary mother of god is it ever good.

Another restaurant favorite of mine is to go to chipotle and get triple meat (only $4 extra), with rice, beans, veggies and lots of cheese. At first, expect to be incredibly full! In fact, nearly all of my clients, mention that they are extremely full despite dieting. Some even have trouble finishing meals! This is a good thing, this is the ultimate diet hack.

When you feel extremely satisfied and filled up while dropping fat, life is pretty damn good! If you’re trying to go too low in calories and eating just two modest meals per day, you’ll be in too big of a calorie deficit, and your fasts will be pretty brutal. So don’t be scared of eating more than what seems reasonable, you have my whole-hearted permission.

Rule #6 – Forget About It 

Forget about the fact that you’re fasting. You don’t have to tell the whole world and your pet goldfish how long you’ve been fasting for. No one cares ;) Besides, it’s not really a big deal! This is how I believe humans should eat anyways, I think it’s crazy eating first thing in the morning.

So don’t think that you’re bending spoons with your mind all of the sudden because you’ve been fasting for a big chunk of the day. By not thinking about how long you’ve been fasting for and by not making a big deal about it, it feels completely natural. It takes the effort and will power out of fasting!

Final Comments

Learning how to do intermittent fasting ultimately comes down to taking action and trying it out in your daily life. I truly believe that this intermittent fasting guide is the best one out there. It took me a good 3 years to hone this strategy down! If you can save someone the pain and anguish then don’t hesitate to share this post with them :). Oh and BIG NEWS, I’m launching my new fat loss course. It’s a much more aggressive protocol than my warrior shredding program. This is if you want to step things up and lose fat at a faster pace.

It is a more extreme approach, but this is just about the most enjoyable way to handle rapid fat loss. For people that are already pretty lean, 8-15% body fat, it should be performed for only about 3-6 weeks at a time. For those that have more fat to lose they can do it for 12-16 weeks, before taking a couple of weeks to eat at maintenance.

Click Here to read more about my Aggressive Fat Loss strategy!

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

 

Kinobody Intermittent Fasting Guide – Part 1

Intermittent Fasting Guide

I have been utilizing what is laid out in this intermittent fasting guide for four years now! It has been hands down the most effective nutrition hack I have ever come across. In this article, I will be explaining how intermittent fasting is the ultimate fat loss, muscle building diet and how you can make it as enjoyable as possible.

There are many different approaches to intermittent fasting, but this intermittent fasting guide lays out the most effective approach by far. Unfortunately, most of the approaches overcomplicate your eating patterns making fasting a burden on your life. For example, having to stick to a precise fasting and feasting window can be very difficult. Some other styles of fasting utilize longer fasts lasting 24+ hours.

I don’t know about you, but fasting for 24+ hours is just not fun. I believe in making intermittent fasting as effective and enjoyable as possible. The solution is downright simple! Push your first meal later into the day. This is when you maximize the benefits of fasting while making it work with your body and your natural instincts. Let me explain.

Benefits of Intermittent Fasting

When you skip breakfast and extend your overnight fast into the day, some pretty remarkable things happen. Growth hormone levels rise, this helps preserve muscle mass and shifts fuel metabolism to fat burning. Norepinephrine increases, this stimulates your metabolism and also boosts mental alertness to a large degree.

Furthermore, insulin sensitivity in the muscles increases, this sets the perfect storm for lean muscle gains. By having improved insulin sensitivity, you can better direct carbs into your muscle stores and away from fat storage.

Now if you were to eat first thing in the morning, you would miss out on these incredible benefits. As well, cortisol peaks in the morning. Eating with elevated levels of cortisol can trigger post meal hunger.

This is why many people find it much easier to control their cravings when they utilize intermittent fasting. Now on the other hand, fasting for long periods of time is far from ideal. Fasting for 20+ hours will deplete liver glycogen shifting you into a catabolic state. This is when training performance may suffer and muscle building will be impaired.

We want to optimize catabolic and anabolic activity to support a lean and highly muscular physique. This means that we want to withstand enough time in the fasted state to experience heightened growth hormone levels, improved insulin sensitivity and increased fat mobilization without becoming too catabolic.

Therefore I recommend keeping the fasting length in the ball park of 14-18 hours. Some people will prefer longer fasts and other people will prefer shorter fasts. I have experienced great results with both protocols.

Does Fasting Agree With Your Natural Instincts?

We’ve all been told that breakfast is the most important meal of the day and that we should eat light at night if we want to be lean and healthy. It still pains me to see how widespread this mythical nonsense is.

The truth of the matter is that humans have evolved to eat sparingly during the day and feast at night. In fact, breakfast is a relatively recent phenomenon. The idea that breakfast is the most important meal of the day has largely been pushed by cereal companies to increase the sales of their food products.

If you look at the ancient Greeks, arguably the finest people to ever live, physically and mentally, they ate but two meals per day (lunch and dinner). They were obsessed with digestion and to eat more often was considered a form of gluttony.

By skipping breakfast and eating big and satisfying meals, dieting becomes far more enjoyable than ever before. This is because you are eating in accordance with your genetic code, not against it.

Most people tend to function best fasting during the day and eating more food later in the day. This is because fasting triggers the sympathetic nervous system, this keeps you alert, focused and energetic. When you eat big meals, especially ones with carbs, you shift your body into the parasympathetic mode.

This makes you feel relaxed and sleepy. By utilizing intermittent fasting your work productivity during the day goes through the roof and you have deep, restful sleeps at night.

But won’t eating big at night cause me to store fat? 

You’re kidding right?! The only way to experience true net fat gain is to be in a calorie surplus. This is when you take in more calories than your body requires. As a result, your body stores the excess calories in your fat and muscle stores.

So as long as you’re eating less calories than your body requires then you’ll be experiencing net fat loss each day, even if you eat a giant meal before going to bed.

What Is The Importance of Calories & Macros?

It’s important to note that this intermittent fasting guide emphasizes proper nutrition. If you’re eating a poor diet and not paying attention to what you eat then fasting will do very little for you. So it’s important that you emphasize healthy meals while being accountable over your total calorie intake.

That said, I have found that intermittent fasting makes eating healthy easier than ever before. This is because you start to crave natural wholesome foods like animal protein and veggies. On top of that, you’re only eating 2-3 meals per day so dieting is a breeze, you barely even have to think about it.

Lastly, with each meal you will have plenty of calories to work with, this gives you a ton of options for incredible and downright satisfying meals. In addition, it affords you the luxury to be able to eat out at restaurants without blowing your diet. What’s more, fasting makes it damn easy to incorporate treats into your meal plan without going over your calorie numbers.

So understand that as far as fat loss and muscle mass is concerned, the calories and macros matter. I recommend thinking of fasting as a way to make everything more enjoyable while also realizing some of the incredible physiological benefits that fasting provides.

How To Do Intermittent Fasting

The Six Rules to Effortless Fasting (Part Two)

In part two of the intermittent fasting guide, I’ll show you how to quickly adapt to skipping breakfast and getting used to intermittent fasting. You’ll also learn how to best set up your diet with intermittent fasting and how to structure your meals.

If you want my full blown course to getting shredded with my fasting, nutrition and workout protocol then head over to shreddingprogram.com 

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

 

138 Comments

  1. James on April 29, 2016 at 3:04 am

    Is it ok to drink a no calorie monster zero ultra during my fast?

    • Kinobody on May 5, 2016 at 4:43 pm

      Yes, but we don’t always recommend it.

  2. Jonel on March 15, 2016 at 7:45 pm

    I have a question:
    I’m 19 year old male 5’6 and weight 154Ib. From the outside you cant really tell that I have any fat at all. Most of my fat is on my lower abdomen, butt and thighs but I have relatively broad shoulders, least I think so. Anyhow, I would consider classifying as having a “skinny fat” physique. I’m using my fitness pal to track my calories and for a deficit it said 1560 calories daily. I’ve gone along this path about 5 weeks and have been getting all my macros in and a very clean diet and doing bodyweight HIIT 3-4 a week for 20-25 minutes.
    Is 1500-1600 calories to little for me? Also, if I were to get one of your products should I get the aggressive fat loss or something else like greek god? I have little experience with dumbells.
    -thanks

  3. Scott McMillan on January 25, 2016 at 4:46 pm

    Hi Greg, my religion does not allow me to drink coffee or tea…what would be the next best thing? I usually drink around 2 energy drinks (12oz each) a day with 142mg of caffeine. Is that ok?

  4. colin larsen on January 18, 2016 at 5:28 pm

    On the program it doesnt show me how many calories, I should be doing daily? Where do I find out this info?

    • Kinobody on January 22, 2016 at 2:38 am

      It does show you how many calories to consume

  5. Joe on September 30, 2015 at 11:36 am

    Would adding creamer/sugar to my coffee ruin my fasting state? I am drinking with stevia now, but would love to add some milk or creamer.

    • Kinobody on September 30, 2015 at 8:08 pm

      yes. if it’s virtually no cals. you should be fine

  6. Mike on March 9, 2015 at 8:24 am

    Greg, just wondering how I would prepare my meals and what to eat since I am away in college monday to friday. The confusion for me comes down to knowing what to eat (chicken, veggies) but not knowing how to prepare it to see me through the week away from home. Thanks for any advice

  7. kshitiz on September 11, 2014 at 9:11 am

    greg, i workout the first thing in the morning at 6 .30 am and after the workout i have to take protein shake and some form of carb. so as per your fasting diet if i don’t take anything after the workout and remain in a fasting state for another 2-3 hours won’t it hinder muscle recovery?

    • Greg on September 11, 2014 at 2:01 pm

      No it won’t hinder recovery as long as you get proper calories and macros for the entire day.

  8. Pal on July 20, 2014 at 1:35 am

    I am a devout piretacioncr of intermittent fasting, but cant consuming fruit juices hinder fat loss? I believe one may lose weight, be we also have to know how much muscle we are losing with it. Juice fasting introduces a lot of sugar to the body, and typicall for us to lose a greater percentage of fat, we want our body’s sugar reserves to be empty. Also, I think juice may be counter productive because the growth hormone surge that pushes your body into intense fat-burning mode does not begin until approximately 18 hours with no calories whatsoever.

    • Greg on July 20, 2014 at 3:30 pm

      Yeah I wouldn’t do juice fasting.

  9. Paul on June 28, 2014 at 4:23 pm

    Greg,Great info!Thanks for all you do.Quick question:Will a preworkout such as MP Assault break my fast if consumed in the morning in lieu of coffee?I plan to drink one serving first thing and break my fast 4~ hours later.MP Assault contains 80 calories with 18g carb.Thanks in advance!

    • Greg on July 1, 2014 at 3:54 pm

      Yes that would break your fast.

  10. mike on May 30, 2014 at 8:19 pm

    what about eating dinner early in the afternoon to extend the length of time of the fast. instead of skipping breakfast, thanks

    • Greg on June 1, 2014 at 7:36 pm

      Not as effective. You want to fast during the morning after you’ve already been fasting all night.

  11. Coolboy on May 22, 2014 at 6:22 pm

    Greg,

    what do you think about soft drinks like Coke zero or Red Bull sugar free?
    As far as I know it’s no good because of aspartam. On the other hand I like some sweet taste during a diet. (it’s easier for me to stay away from unhealthy sugar foods or junk foods during the diet)
    I know for example Lyle Mcdonald has nothing against them in his rapid fat loss program.
    Please let me know your opinion.

    Thank you

    PS: Love to see a nutrition guide from you.

    • Greg on May 24, 2014 at 9:03 pm

      Yeah I personally don’t go near diet drinks, but it’s a personal decision you have to make for yourself. They won’t interfere with fat loss, but I just like to avoid them.

  12. Beth stokes on May 14, 2014 at 8:29 pm

    Hi, Greg! I just wanted to tell you how much I enjoy your podcast and all of the information you and Chris provide. It is very refreshing coming from someone who has fallen prey to the many myths of the fitness/ nutrition world and failed miserably at times. IF is the only method that has worked to mobilize my stubborn body fat stores and enabled me to increase my lifting capacity while also living a more enjoyable lifestyle. You’re a true artist! Thanks so much!
    Cheers!
    Beth stokes

  13. Mike on May 3, 2014 at 8:13 am

    Hey Greg!

    A couple of questions:

    1. I was on a slow cut for 3 months (small caloric deficit, doing leangains style IF and the warrior shredding workout) and I lost all my sex drive. I’ve been on a lean bulk phase for 3 weeks now and it doesn’t show any signs of improvement (I don’t wake up with a boner, I barely think of women, I ejaculate very small amounts of semen and not even porn manages to excite me).

    I used to have a relatively high sex drive (which is normal for a 18 year old teen), so I think those 3 months of dieting completely fuc*** my hormones. Has this ever happened to you and/or any of your clients? Any advice (suplementation isn’t an option right now)?

    2. Do you think eggs are a good pre-bed snack? I’m still following Leangains style IF but I was thinking adding a pre-bed snack made of 2/3 eggs would help me boost my healthy fats intake and potentially help solving my hormonal issue (with the added benefit of having aditional protein available during sleep).

    Thanks for everything!!!

    • Greg on May 22, 2014 at 4:20 pm

      1. Are you getting in lots of carbs and fats? I’d make sure to get at-least 25-30% of your calories from fat and at-least 40% of your calories from carbs. This will help a ton! Sleep is also crucial. Also you want to reduce any stress. Meditation can help a lot, I’d suggest listening to practicing the power of now by Eckhart Tolle. That will be super effective. You can also doing some of the bioenergetics exercises to opening up your sexual charge.

      2. Yah eggs are a decent snack. I usually do cottage cheese and an apple before bed though.

  14. James altria on May 1, 2014 at 3:52 pm

    I can’t thank you enough for preaching intermittent fasting. I didn’t think I could do it but I was surprised how easy it was. Those couple of cups of coffee work like magic. I’ve been doing this for a few weeks now and have actually lost weight and appear more vascular while continually increasing my lifts. Thank you!!!

  15. mike on April 28, 2014 at 6:58 am

    Hey Greg!

    I was wondering what are the main differences between the Leangains IF approach (fasting until lunch and after dinner) and yours (fasting until lunch)?
    Is there any benefit to start fasting right after dinner or is it more benefitial to eat something right before bed and skip that pre-bed fast?

    • Greg on April 28, 2014 at 1:10 pm

      Well I don’t use a strict 16 hour window. Rather it’s about pushing your first meal late into the day and then hitting your macros. This is more flexible. I also don’t believe in cycling carbs and fats. Rather keeping macros balanced and using modest deficits instead of really low calorie and really high calorie days.

  16. Ryan on April 22, 2014 at 5:53 pm

    I was wondering would a teaspoon or two of organic coconut oil in my morning black coffee ruin or alter my fasted state?

    Would it be preferable to save the coconut oil for later in the day or have it at breakfast, or does it not matter?

    Thanks

    • Greg on April 23, 2014 at 12:23 pm

      It’s up to you and yes, it would negatively impact the fasted state.

  17. James on April 10, 2014 at 6:46 am

    Hi Greg, does it matter if you’re fasting in the morning or at night? As in would it make a difference if I finished my last meal for the night early then ate breakfast at the normal time the next morning, and kept the same number of hours for the fast. So instead of the fast in the morning, have the fast at night if that makes sense.

    • Greg on April 11, 2014 at 2:14 pm

      I believe there’s certain advantages to fasting through the morning and having more calories later in the day. Also seems to be a lot more enjoyable.

  18. Jake on March 18, 2014 at 2:00 pm

    I wake up at 5am (because I start work at 6am) what time should I have my first meal? At 10-11am?
    Even if I work out at 1-2pm?

    • Greg on March 19, 2014 at 2:44 pm

      Yah I’d suggest eating around 11-11am. If you’re going to be training at 1-2pm then it might be best just to have a piece of fruit and possibly a little protein around 11. And then a big meal around 2pm.

  19. JJMAS on March 16, 2014 at 11:00 pm

    Is fasting later in the day just as good as the AM? Only time I can workout is in the AM before work.

    • Greg on March 18, 2014 at 1:37 pm

      Definitely you want to eat later in the day and fast for the first part of the day.

  20. JJMAS on March 16, 2014 at 10:59 pm

    Good stuff, Greg? What if I work out in the AM? If my fasting is pushed to later in the day is it still as effective?

  21. Carlo on March 8, 2014 at 9:39 am

    I’m about 14% BF right now. Can Recomping while using the workouts in the Greek God course get me down to 8% BF, even if it’ll take a year? (I know cutting eould be better but just curious.)

    • Greg on March 10, 2014 at 2:09 pm

      Yah you could very slowly recomp down to about 8-9% body fat. I don’t think it will take a year, maybe 6 months.

  22. Trent on March 7, 2014 at 7:23 pm

    What would an example of a menu for a day for one who is 5’1″ and 125? I think I may be eating too much currently.

  23. jason on March 7, 2014 at 2:23 pm

    Oh and I am 43 if that matters

  24. jason on March 7, 2014 at 2:22 pm

    Hi Greg… I have the warrior shredded program but I am tempted to push my calories down further. My current weight is 190 and goal is 165. My waist is 37.5. Could I go 10x goal weight to speed things up without messing things up to much.. So 1650 calories?

    • Greg on March 10, 2014 at 2:00 pm

      I’d start with 11 calories per pound of goal bodyweight. There’s no need to go any lower than that.

  25. Sam on March 7, 2014 at 6:53 am

    Hey Greg, I own both of your pivotal workout programs – Greek God and Warrior Shredding program. I was wondering how to warm up before the workout? I’ll be starting the Shredding program on Monday so if you could just tell me how to warm up it’d be helpful. Thanks.

    • Greg on March 7, 2014 at 1:39 pm

      I recommend doing warm up sets for just the first 2 exercises per workout. 5 reps at 60%, 3 reps at 75-80% and 1 rep at 90% then rest a few minutes and go into your first work set.

  26. Ed Johnnie on March 6, 2014 at 2:57 pm

    Hey Greg,

    Going to be going on vacation to the beach in 16 weeks. I am 38, 5’8″ and weigh 164. I have been using the RPT for six months now and have added around 40 pounds to the main lifts. I am wanting to drop down to single digits for the summer and the trip. My waist is 33in, shoulder circumference is 49in and chest is 41 inches. Wanting to drop fat while slowing adding strenght. Suggestions on calorie intake and sets per exercise?

    Thanks,

    Ed

    • Greg on March 7, 2014 at 1:28 pm

      Two sets per exercise. I’d start with around 1800 calories and adjust from there.

      • Ed Johnnie on March 9, 2014 at 6:08 pm

        Would you suggest two meals per day while fasting each day vs. 3 smaller meals? Also, is it possible to continue to slowly increase my strength while slowly cutting over the next 16 weeks?

        • Greg on March 10, 2014 at 2:17 pm

          I prefer two big meals but some people prefer three. Another option is two decent sized meals and one lighter meal.

          • Ed Johnnie on March 11, 2014 at 4:15 pm

            Is it better to cook my food at home for the most part or can I get away with eating 1 of my 2 meals at Chipotle? My goal is to to do a slow cut over next 15 weeks for a vacation.



          • Greg on March 13, 2014 at 2:05 pm

            You can definitely do one meal at chiptole that works.



  27. James on March 6, 2014 at 8:13 am

    Hi Greg,

    I was just thinking, in theory if you take in BCAA supplements and Creatine supplements daily, can you still build muscle even if you are consuming only a little amount of protein? The reason I ask is because i’m finding it quite an effort to reach the 1 gram of protein for 1 pound of bodyweight target. How low do you guess you could go in protein intake whilst also taking BCAA and Creatine?

    • Greg on March 7, 2014 at 1:23 pm

      I’d say it’s best to get protein from whole food which provides plenty of nutrition. 1g per pound is definitely not hard to hit – add some greek yogurt and cottage cheese and you should be fine.

      • James on March 7, 2014 at 4:29 pm

        I recognise that it is best to get your protein from actual food, but i’m asking that in theory can you effectively compensate for a diet low in protein if you are taking BCAA’s and Creatine supplements? If you simply don’t know then that’s fine, cheers.

        • Greg on March 10, 2014 at 2:03 pm

          lol! If you need to supplement a low protein diet I’d recommend doing it with a protein supplement like whey. Getting more than 10g of BCAA per day is just overkill so you wouldn’t want to exclusively use BCAA to make up for a big protein deficiency.

  28. Carlo on March 6, 2014 at 6:00 am

    In your greek god course, recomp protocol, you recommend using a maximum of 600-800 calorie swings between rest day and training days. Would larger swings in calories between rest and training days lead to more muscle and less fat, just as a month of cutting then a month of bulking lead to better results compared to eating maintenance calories everyday? ( In the end, you’ll still eat the same amount of calories, but you have more muscle and less fat in the other?)

    • Greg on March 7, 2014 at 1:18 pm

      No it won’t lead to more muscle and less fat. I’d assume the opposite. Because huge deficits become too catabolic and huge surplus’s inevitably lead to fat gain. Polar extremes are never a great idea. But you can try both out to see what works best for you.

  29. Gene on March 5, 2014 at 1:53 pm

    Hey Greg, it’s okay to drink green tea while fasting right?

    • Greg on March 7, 2014 at 1:14 pm

      Yes for sure! For some people green tea in the fasted state can make some people feel a little sick. But if that’s not the case for you then go for it.

  30. Jason on March 5, 2014 at 8:06 am

    Hey Greg, I’m wondering if you can offer some diet advice. I have a vacation coming up in July and would like to lose about 5-10 (maybe 15) lbs of fat by June so I can try to use the shrink wrap effect. I am currently 175.

    I have been lifting with your muscle building program (which is working great by the way) for the last couple of months. My lifting schedule is M – W – F mornings. I also have BJJ training M – W evening for 1.5 hours, kickboxing T – Th evening for 1.5 hours and 3 hours of grappling on saturday mornings. I am having trouble figuring out a good diet because if I eat too little I don’t have enough energy to do anything but if I eat too much my weight loss results seem to suffer. Any calorie and macro advice for me? Thanks a lot man!

    • Greg on March 5, 2014 at 12:00 pm

      Good question. I’d recommend about 11-12 calories per pound on lifting/rest days. On days you’re doing martial arts you’re going to want to add about 300 calories at-least.

      • Jason on March 5, 2014 at 5:07 pm

        OK, I will give that a shot. Have any advice for a carb range? I usually try to stick around 150 with a couple of higher days. Thanks again.

  31. Laurence on March 5, 2014 at 5:47 am
    • Greg on March 5, 2014 at 11:58 am

      Read the end of the article before you freak out.

      • Laurence on March 5, 2014 at 5:26 pm

        yeah lol just read it in full when I had time, so much scare mongering in the media!

  32. Carlo on March 4, 2014 at 10:09 pm

    I’m currently sick, and not able to work out. How much calories should I drop, since I can’t workout and burn calories?

    • Greg on March 5, 2014 at 11:57 am

      Don’t worry about it too much. Use you appetite to guide you, you’ll probably find that you’re not as hungry because your sick so adjust your calorie intake accordingly.

  33. GCF on March 4, 2014 at 4:04 pm

    Hey Greg, how long should I wait to eat post-workout (if I work out in a fasted state) to maximize HGH?

    • Greg on March 4, 2014 at 5:37 pm

      Honestly, waiting to eat because you want to optimize HGH sounds cool in theory but it won’t make a lick of a difference. I’d recommend eating when is convenient/preferred. I usually eat 30-60 minutes after lifting.

  34. Mike on March 3, 2014 at 1:43 pm

    Hey Greg!

    Ever thought about writting an article on supplementation? What are your views on it, which supplements you recommend, why you recommend them…?

    • Greg on March 3, 2014 at 2:43 pm

      Yah I’ll get on that. I don’t use supplements so I haven’t bothered but I should definitely write one.

  35. Johny M. on March 3, 2014 at 9:32 am

    Lots of unaware posting in the comment section, which is a good sign! keep it up Greg, inform the masses!

  36. Martin on March 3, 2014 at 2:50 am

    Hey Greg, Great articles man!
    I know you recommend taking bcaa for fasted training, it seems like there are a lot of options with different ingredients. Prograde sounds good, but taking 20 pills to get 10g bcaa sounds like a lot… I know A lot of people recommend Xtend. I’m new to fasted training and bcaa’s, just wondering if you could recommend me a good brand?
    Thanks buddy!

    • Greg on March 3, 2014 at 2:19 pm

      I actually don’t even bother with BCAA anymore pre training. If you want to take it go for it but no it’s going to make the tiniest difference.

      • Martin on March 3, 2014 at 4:15 pm

        Sweet, I can definitely save some money there. One more question: can you recommend a fat burner while cutting? Also could you let me know what supplements you recommend taking and when? I really appreciate it!

        • Greg on March 4, 2014 at 5:40 pm

          Black coffee is the perfect ‘fat burner’. Great appetite suppressant when used in the fasted state. Creatine works for building muscle.

          • Martin on March 12, 2014 at 5:08 pm

            Awesome! Can you recommend a type and brand of creatine? (Monohydrate vs krealkylyn, and a good brand)



          • Greg on April 20, 2014 at 1:23 pm

            The one I’ve found to be the best is hypergain black



  37. Bonnie on March 2, 2014 at 7:16 pm

    Do you have a system for women?

    • Greg on March 4, 2014 at 5:41 pm

      Working on it Bonnie. And all these articles, they apply to women as well. The principles holds true regardless of your sex.

  38. Jeremy on March 2, 2014 at 2:51 pm

    First off, i love IF’ing. Single best thing I’ve ever done with my fitness. It makes literally everything easier. What more needs to be said?? Haha

    Ok now i have a question. When I’m lean bulking i eat about 3100 cal on training days and 2700 on rest days ( maintenance of around 2600 ). What i want to know, is there any benefit to, on my rest days, going on about an hour walk, but keeping my intake around 3000 calories? I know the walk would use that excess so it shouldn’t affect any fat gains, but i also know that walking is supposed to aid in recovery ( correct? ). So would there be any reason to do this, or not to?

    Also when i’m lean bulking i spend saturday and sunday in a 300-500 calorie deficit. If i were to walk these days, could i keep calories at 2500-2600 and it have the same effect?

    I don’t see why this would hurt anything but i wanted to ask because you may know something about this that i don’t.

    Thanks!

    • Greg on March 3, 2014 at 2:17 pm

      I don’t think it will make a huge difference. I’d suggest doing what you prefer. Getting some walking is definitely beneficial but it won’t improve your results noticeably. If you enjoy it do it.

  39. ferran on March 2, 2014 at 11:45 am

    do you do bulletproof when you fast? what do you recommend?

    • Greg on March 3, 2014 at 2:16 pm

      Hell no. Go with straight black coffee. Don’t add any fat to it.

  40. James on March 1, 2014 at 8:10 am

    Hi Greg,

    Is it safe for a 22 year old to take a high strength multi vitamin tablet everyday? Thanks

  41. Imad on March 1, 2014 at 5:54 am

    I’m 15 and I’m not entirely sure how many calories to eat, I’m 5ft 3 and 130 pounds, some people tell me I should eat 10x my target body weight in pounds, which is 1210, some people tell me that I shouldn’t eat below 1600 calories. I’d have no problem sticking to either with IF.

    • Greg on March 1, 2014 at 12:21 pm

      I have no idea what you’re trying to do. If you want to drop fat, then I’d go with around 12 calories per pound of bodyweight. 1500-1600 should be about right.

  42. Juan on February 28, 2014 at 9:29 am

    Hey Greg,
    Greaaat post but i have a question, it would be the same results during fatloss if i do not do fasting? You said everything is about calories in and calories out so if i eat the same calories with IF and without it, the results would be the same? Thanks

    • Greg on March 1, 2014 at 12:18 pm

      The results should be quite similar. Fasting probably has certain physiological advantages that might mean better muscle retention and improved fat mobilization. Nothing dramatic, but you might see a slight improvement. More importantly is that fasting is a downright enjoyable way to eat.

  43. John on February 27, 2014 at 6:35 pm

    Hi Greg, can you do an article about dealing with friends/chicks you like that say counting calories is weird and that you don’t need to lose weight because you are not fat.

    • Greg on March 1, 2014 at 12:11 pm

      Why are you even counting calories in front of them? You should have a good idea of how much you should be eating to hit your calories, so just eye ball it. Don’t talk about how many calories you have to eat. Don’t say calories either, it has a negative connotation with a lot of people because so many people try to eat so few calories it’s crazy.

      Just way, you’ve got to hit your macros. Say that you want to focus on building muscle and getting more definition. Don’t mention calories, just say the macros shit. People are less judgy about that. For all you know, people should have no idea that you’re dieting. And when no one knows, it will just be more enjoyable for you because you’re taking the focus off of it.

  44. Dan on February 27, 2014 at 11:27 am

    Hey Greg, is it okay to consume say 1 tbsp of coffee creamer and a couple tsp of non-dairy creamer in the morning but still eating nothing until post-workout? (12-1pm) Will I still be meeting the requirements of IF?

    • Greg on March 4, 2014 at 5:42 pm

      If you’re accounting for total calories that’s fine. But you won’t be getting the full benefit of fasting if you’re taking in fat/calories during the fast.

  45. Damian on February 27, 2014 at 10:41 am

    Hi Greg,

    firts thank you for taking time and share al your knowledge with us! It seriously the first page which actually make sense to me with all your articles.

    I really wanna go for the warrior programm but firts try out the greek god underground, I`m really excited to start this routine.

    Since 2012 Ì`m a really clean eater and lost about 16KG and pack on some muscles but not enough in my eyes. I really keen on nutrition, fitness and all the facts around the healthy lifestyle. This is the very first time I heard about intermittent fasting, I`m interested but doesn`t know how really to start it.

    I will definately give it a try! Just want you to let know that I really appreciate your website and happy that I`ve finally found somebody how understands all the issues and problems of young people how just want to get a better body.

    Best regards from Switzerland (Sorry for my bad english)

    • Greg on March 5, 2014 at 12:05 pm

      Hey Damian! My next article on fasting will take things further. But for not don’t worry yourself with eating breakfast. Have some coffee in the morning instead, black.

  46. Juan on February 27, 2014 at 10:24 am

    Hey Greg,
    Very good article, i was wondering if intermittent fasting will help you lose more fat even if you are consuming the same calories but without fasting, you said everything calories in vs calories out.
    Thanks

    • Greg on March 5, 2014 at 12:07 pm

      It is about calories in vs calories out. But I find that fasting has certain benefits that may make it more favorable. You might see better muscle retention/gain while dropping fat. Or less fat gain while building muscle. As well, it’s just an extremely enjoyable way to eat. I am the worst dieter in the world and intermittent fasting makes dieting easy.

  47. Stephen on February 27, 2014 at 10:23 am

    Great article and looking forward to part two. While I am not as knowledgeable as you, I do have a bit of advice to offer for some readers who are attempting IF for the first time.

    I have been using this approach for nearly a year and a half. I started at 5’8″ 178lbs with a 33 in waist. I was on a “bulking” diet with 5 meals per day spaced evenly. My key lift numbers were incline bench 205 x 1; standing shoulder press 135 x 1; and pull ups were 10 with my body weight. I was bulky and undefined and stalling out on strength gains.

    In comes IF… Eating larger, MUCH more satisfying meals and not worrying about eating when I wasn’t hungry. I broke away from unhealthy foods (this is key) and began to eat balanced, whole food meals. What an incredible change…

    My current numbers are: 5’8” 163 lbs with a 30 in waist. Incline bench 240 x 4; Standing shoulder press 155 x 5; Chin ups with 100lbs x 4; Deadlift 405 x 2; Squat 315 x 3. Once I achieve 5 reps I increase the weight by 5 lbs.

    My advice:

    1. Read Greg’s posts about macro’s and proper diet and nutrition. This will help you break away from unhealthy foods. This information is invaluable and is not easily found on the web.
    2. Build yourself 10 key meals that you can rely on based on the macro articles. Whole and healthy foods that you can count on to rebuild your muscle and provide energy for your next lifting day. Sounds like there is a Kinobody Cookbook coming out, Greg? This should be a great tool to aid in adopting the IF diet.
    3. Coffee is a great tool to curb hunger. I was not a coffee drinker prior to IF but it has really helped. Water intake also helps when you start to feel it. I also enjoy a Monster Zero Ultra every now and then.
    4. Stick with it. It will take some time to get used to the true feeling of hunger, but it is worth it. You will see changes much sooner than you think.
    5. Indulge in things you enjoy every now and then. If you are under your calorie intake for the day, have some ice cream/yogurt. This will keep you from going on an all-out binge of junk.

    Hopefully this helps at least one reader out there. This diet works for fat loss, strength gain, and you can get a nice lean bulk from it as well. It doesn’t have to be complicated to gain a nice physique. Now invest in one of Greg’s workout programs and you are set.

  48. Carl on February 27, 2014 at 10:00 am

    Greg, thanks for all you do to help people get chiseled.
    I’ve been doing intermittent fasting for about a month now, it’s quite remarkable to watch the transformation. I’ve kept the calories high 2400-2500 my maintenance is 3000. While lifting heavy. Went from 226 to 233 but my waist was getting smaller and muscles were getting bigger. I’m quite pleased with the direction my body is going. Keep up the good work and thanks for everything, your an inspiration to many people.

    Thanks, Carl

    • Greg on March 5, 2014 at 12:14 pm

      That’s absolutely awesome you were dropping fat while building a bunch of muscle! Great work Carl.

  49. Andy on February 27, 2014 at 9:50 am

    Will drinking Monster 0 calories energy drinks make you fat?

  50. Kenny on February 27, 2014 at 9:46 am

    Great post bro. I’m actually starting today.

  51. Christian on February 27, 2014 at 9:38 am

    Hi Greg,

    During fasts, is coffee permitted?

    • Greg on March 5, 2014 at 12:14 pm

      Yes just make sure to drink it black

  52. Donna Pavone on February 27, 2014 at 9:23 am

    Greg,I love your site,your knowledge,your humor and especially the pictures of your chiseled self,but,……you keep calling me “Dude”

    • Greg on March 5, 2014 at 12:21 pm

      Hey Donna the emails are all automated. I’m not personally emailing you, it’s a newsletter. Most of my readers are male so I’ve been using terms like that. I apologize, not sure how else I can do it because I don’t have everyone’s name, just email. I’ll tone down the polarizing dude stuff.

      • Donna on March 5, 2014 at 1:33 pm

        I’m just messing with you a little, Greg. I love your site!

  53. Paul on February 27, 2014 at 9:19 am

    What are you thoughts on drinking coffee with heavy cream in the morning and still pushin lunch midday? Can this still be considered fasting? By not eating carbs you’re not spiking your insulin and technically not breaking the fast. Or are you for all or nothing approach? J. Kiefer made me rethink not eating nothing at all until lunch in favour of having creamy coffee, and I think I’m slowly starting to be a believer. Cheers!

    • Greg on March 5, 2014 at 12:17 pm

      No that’s not fasting. You don’t want any fat during the fast. Even though insulin will be low, it’s not favorable. Fat blunts HGH and HGH is needed to shuttle fat cells into the bloodstream. Not to mention, HGH is what helps preserve muscle mass. Don’t do this fat fasting crap. Learn to actually fast.

  54. Nev on February 27, 2014 at 7:47 am

    Hi Greg,

    Love your work (no homo), & love your content. I followed more of a Carb Nite & Leangains approach in the past, i was always tentative to increase carbs (even with soccer & weight training). Since finding your site i have gradually increased carbs & lowered protein (while still staying in a slight deficit) and i am feeling great while gradually getting tighter, lighter & stronger.

    To my question, what would your recommendations be for my pre-game & post game macros for a day when i have a soccer game?
    My first meal is usually between 12-1 & my game would be at 3pm, my final meal would then be around 6-7 with a snack later on if im still hungry.

    • Greg on March 5, 2014 at 12:19 pm

      I’d keep meal 1 mostly protein and fat and maybe a couple pieces of fruit. Big carb heavy meal for dinner and then a snack later on. You may find that you perform a lot better with limited carbs in the first meal that way you’re using your muscle glycogen as the fuel source which is more efficient.

  55. Mile on February 27, 2014 at 4:55 am

    Hey Greg,

    Could you write an article about supplementation? I know you’ve written an article about protein supplements but I mean an article which covers which supplements you think can be useful and are effective and which have you tried and recommend.

    Just dropping an idea…

    • Greg on March 11, 2014 at 1:39 pm

      Hey Mike, yep! I’ll cover that next week, thanks.

  56. Andrew on February 27, 2014 at 12:18 am

    Greg,

    If I am only having coffee in the morning and training early as well, is there any benefit of adding coconut oil to morning pre-workout coffee or will the fat addition do anything to blunt the benefits of working out in a fasted state?

    • Greg on March 11, 2014 at 1:40 pm

      Yah adding fat will blunt the growth hormone response of exercise and fasting. Don’t use any fat.

  57. Tom on February 26, 2014 at 1:27 pm

    Great website! I’ve been doing IF for a few months with great results. I’ve been doing the lean bulk recomp and closer to summer want to do the Shrink Wrap or Sliced and Shredded program. I want to keep at the same weight (165lbs)- should my calories remain at maintainance? what about carbs since I will be doing a bunch of cardio? Thanks

    • Greg on February 27, 2014 at 1:43 pm

      Don’t do a bunch of cardio if you want to recomp. That will interfere with strength and muscle gain. Yah I’d recommend eating just under maintenance and then having a couple higher calorie days on 1-2 of your lift days.

  58. le on February 26, 2014 at 1:37 am

    i know creatine has a lot of benefits and i have some lying around that i got for free and havent used creatine in over a year. my question is does it blur definition?? i know its great anabolic tool and gets you big quickly (it did for me when i used it) but that was back when i didnt even know what i was doing or what rep ranges to use etc. I just want to know if it will make me appear less “defined or shredded”..last thing i want is puffy flabby muscles even if they are bigger

    • Greg on February 27, 2014 at 1:37 pm

      No it shouldn’t make you look less defined. The lean mass should make you look better if anything.

  59. Julien on February 25, 2014 at 12:50 pm

    Hi Greg,

    What does the body actually require to build muscle? Energy (calories) + Protein= Muscle?

    And, can you gain muscle whilst being in a calorie deficit as long as you take Creatine supplements which allows the calories you do consume to provide energy to the muscles more efficiently?

    And i read somewhere that as long as you have a positive nitrogen balance you can build muscle in a calorie deficit.

    Basically, I want to gain muscle and lose fat by being in a calorie deficit and I find the +/- calorie cycling to be too impracticable.

    • Greg on February 25, 2014 at 7:58 pm

      Well I’ll say the most important factor is that your’e making consistent strength gains in the 5-10 rep range. If you’re lifting heavier then you’ll be building muscle. You need to eat at a modest deficit otherwise it will be hard to make consistent strength and muscle gains. So you need adequate calories and proteins, fat and carbs.

      • Julien on February 27, 2014 at 3:49 pm

        To make life easy could you tell me what my adequate calories, fats, proteins and carbs would be to gain muscle whilst having a slight calorie deficit to lose fat? I’m 152 pounds at 15% body fat, wanting to get to 175 pounds at 8% body fat. If you were to tell me it would just put an end to all the mystery. Thanks!!!!

        • Greg on March 1, 2014 at 12:07 pm

          No this is stuff that I reserve for customers and paying clients. I have tons of resources to figure that out. Check out my beach ripped article

          • Julien on March 2, 2014 at 5:45 pm

            Fair enough! Just read the article, excellent stuff it had everything I needed to know!



        • Jean-Michel on March 3, 2014 at 9:29 am

          You are looking here at a 32 pounds of lean muscle gain. This will take you many many years, and quite frankly you might never get to this point. As of now I’d eat at maintenance, try to recomp a bit, lose some fat and build a strenght base. Then, go on a slow bulk, followed by fast loss phase when you feel you hit a certain ”im too fat” point. Go on for years and years and maybe you will reach 175 @ 8%bf!

  60. randy on February 25, 2014 at 1:41 am

    Ive tried this and ese. Exercised and kept calories at 17 tl 1600 year round with 2 weeks off here and there as refeeds. Still at 205 and still look like shit even though ive trained for years. Ill never have a six pack or be chisled. Its just my dna. 12 years now of a total waste. Idk what else there is i can do. Good post though greggy…

    • Greg on February 25, 2014 at 7:53 pm

      There’s no way that you were not losing weight eating around 1600-1700 calories today. I think you just tried to keep calories too low that it made you miserable and ravenous. I’d suggest taking a more moderate approach and eating around 2100-2200 calories per day and aim for about 1-1.5 lbs of fat loss per week.

    • randy on February 26, 2014 at 2:49 am

      I had my food down to the point of measuring serving sizes weights and even combos of food from a dietician. I lost my muscle and was skinny fat. I even did usmc boot camp and dropped from 205 to 183 and still had a belly. Im 6’3″ . Just my dna i guess. I never got ravenous on calories that low. If i got to low i just uped it the 19 -2000 cal range for a couple of days. Im doing insanity 6 days a week plus weights 3 times a week and have lost w pound in 4 weeks. Is what it is. Thanks for the comment.

      • Greg on February 27, 2014 at 1:38 pm

        You’re doing way too much. Limit strength training to 3 days per week and cut out the insanity. You should be eating around 1900-2000 calories, don’t go below that.

  61. Thomas on February 25, 2014 at 12:41 am

    Awesome job Greg, as always a pleasure to read!
    It’s amazing you have time for all this writing, i love reading your stuff and learning from your knowledge, so its great with this short time between articles !
    and wow i’m pumped for the next two articles, and now i’m really looking forward to the kinobody cookbook!
    I’ve tryed to start IF twice, but i didn’t succeed, mostly, i think, because i tried to get 3k calories. But i think i will try a cut with IF, and then afterwards, bump up the calories a few hundred pr day ’til i reach my desired Calories surplus.
    Oh, and i really enjoyed the two articles about lifting technique for bench and shoulder press, and would definitely enjoy reading more of that kind as well (;
    Cheers man!

    • Greg on February 25, 2014 at 7:51 pm

      Thanks so much Thomas! I’ll definitely do some more technique articles

  62. Chris on February 24, 2014 at 8:47 pm

    Greg,
    When is the kinobody cookbook coming out

    • Greg on February 25, 2014 at 7:50 pm

      Soon my friend :)

      Just a couple more weeks

  63. Trent on February 24, 2014 at 6:04 pm

    Is it possible to still have some of the effects of fasting if you skip a few (at most) days a week due to one’s schedule?

    • Greg on February 24, 2014 at 7:33 pm

      You’ll have some benefits if you’re only fasting a few days per week. For sure! But for best results I recommend doing it everyday.

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