Client Updates – Kinobody Consultations
Kinobody Coaching and Consultations
For many of you, it may be news to hear that I’ve been offering workout and nutrition consultations to a growing number of clients. I apologize if you just learned this now. As it turns out, I’ve been doing these for well over a year now and have had the pleasure to work with many interesting and highly dedicated individuals. It has been very rewarding to coach these men to their goals, simplifying the journey in the process. You see in this day and age, there is an overwhelming amount of conflicting information available at our finger tips. Because of this, we are often left confused, lacking a clear path to our goals. For this reason, getting lean and building muscle becomes overwhelmingly convoluted. Which is absurd because once you have everything dialled in properly, building an incredible physique is actually very simple. Yes, it takes hard work and patience, but much less than you would think.
Diet and training should be set up to enhance your life, not detract from it. This means that you shouldn’t be killing yourself in the gym everyday and you shouldn’t be suffering through brutal diets that are making you miserable. Your diet should be simple and easy to follow, highly satisfying, while providing you with the appropriate amount of calories and macronutrients according to your goals (cut, recomp or lean bulk). It should be set up in a way that works well with your lifestyle, allowing you to eat out once in a while and have the occasional few drinks. All the while bringing you closer to your goal by the week!
As per training, well your workout routine should be geared, first and foremost, at building up your strength on key movements. If you’re setting personal records each workout, you are going to be building muscle. When you train this way, you’ll make your best progress training three times per week, with just a handful of exercises of only a few maximum effort sets. This is exactly how I’ve developed my physique and how my clients have transformed theirs while building incredible strength.
Why Online Consulting?
I used to be a personal trainer. However, I have shifted entirely to working with clients online. Once you have developed the proper exercise technique, then a personal trainer becomes a rep counter and motivator, a very expensive one at that. And you are forever reliant on your trainer to keep you in shape. It is my goal to make you self sufficient, to teach you how to get lean, build muscle and develop a kinobody physique. After completing my 3 month plan, you will have the skills and experience to continue getting leaner, building strength and gaining muscle. Moreover, you’ll learn how to maintain your shape when you are ready.
Why work with a coach?
Many of us put a ton of time, money and effort into our health and fitness, but for various reasons we see a lack of a return on our investment. Sometimes we need someone to show us the ropes, steer us clear of the inevitable mistakes that are ahead of us and to most importantly keep us accountable. When you have invested into a coaching program, you are in it with both feet! If you don’t follow through on the workouts and nutrition plan, you are not only letting yourself down, but you are making me very unhappy. Sometimes that’s the extra push you need to keep you on path.
Why work with me?
I know what it takes to get lean and shredded. I know how to set up a diet that will be practical, sustainable and damn right filling and satisfying. If fat loss is your goal this will make getting lean a breeze! Many of my clients initially complain about having to eat too much food, despite dropping fat. This very strategy is what also makes it very possible to gain muscle and strength as you get leaner. I also am open minded and understand that personal preference is a huge component of what is going to work the best for a particular client. Some clients will do better on more fat and less carbs and other clients, the opposite. Some clients may prefer longer fasts and two big meals per day, other clients will prefer shorter fasts and 3-4 meals per day.
I am a believer in flexible dieting, hitting your calories and macronutrients for the respective day, training or rest, is of macro importance. This allows you to eat your favorite junk food every now and again, so long that we include it into your calorie and macronutrient intake. Personally, I am deeply infatuated with chapman ice-cream bars and have them regularly. I just make sure to drop the carbs and fats slightly in one of my meals to make room for it. This is something that you will learn in my plan. If getting lean meant only eating “clean foods” and going to bed hungry every night, I would never be anywhere near 10% body fat. But lucky for us, this is not the case!
And of course, the training routine is systematically designed to build an aesthetic physique, with kinobody proportions. The routine will be tailored towards your current physique development, taking into account your strengths, weaknesses and what muscle groups require most priority. This allows you to create a much bigger visual difference than just adding muscle all over your body. Generally speaking, most men will require more attention on their upper pecs and shoulders and less work on their legs. That being said, this is not always the case and genetics and training history will be taken into account.
Recent Client Updates
Paul P – 4 week cut
Before – 138 lbs and 9% body fat
After – 136.8 lbs and 6% body fat
Paul dropped 3% body fat in 4 weeks – from 9% down to 6%. He only dropped 1.8 lbs on the scale but he dropped a full inch off the waist from 29.5″ to 28.5″. This suggests about 5 lbs of fat loss and 3.2 lbs of muscle gained. What’s amazing was that this was accomplished in only 4 weeks time. Paul has the Cam Giagandet, Never Back Down physique. Paul’s next goal is to fill out and add some muscle while maintaing low body fat. I’m going to be upping his macros and adjusting him into lean bulk mode so we can accomplish just that.
Phil S – 16 Week Cut
Before – 173 lbs and 14% body fat
After – 169 lbs and 7% body fat
Phil initially had my kinobody shredding program and muscle building course. He was getting great results with the programs but thought he could benefit even more from hiring me as a coach. In 4 months, Phil dropped 12 lbs of fat and gained 7 lbs of muscle. This created the unbelievable recomposition effect as shown below. Phil is enjoying a nice two week vacation and reaping the rewards from his hard work. When he gets back he is going to be starting a lean bulk program with me to stay at 7-8% body fat while adding muscle and getting stronger.
Paul S – 8 Week Cut
Before – 168 lbs and 16% body fat
After – 154 lbs and 8-9% body fat
Paul made some very impressive results in only two months. Not only did he slice his body fat from mid teens to single digits, but his lifts increased substantially. Paul is now focusing on gaining more muscle to build the greek god physique.
Julian W – 10 Week Cut
Before – 190 lbs and 14% body fat
After – 175 lbs and 9% body fat
Julian cut down from 190 lbs to a very lean and wiry 175 lbs. What’s more, Julian actually gained strength on this cut. He is currently lean bulking up to the 180-185 lbs range as he feels too slim. I think he looks pretty awesome but with 5-10 extra pounds of muscle he will look incredible!
Kinobody Consultation
I’m not going to be doing these consults forever, so if you want to get a consult, go here – consultations.
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Hey Greg, do you have room for one more? I don’t want to sound like I don’t believe you, but would it be possible to talk with some of your clients to see what their experience was with your coaching? Currently I’m not employed, and so $500 is a lot, and I can’t afford to spend it without having first to see what your clients have to say.
I hope you aren’t offended,
Roger
Yes I have room starting next week. I had one of my clients and followers of warrior shredding program on a podcast recently. You can watch here – https://www.youtube.com/watch?v=MIKscm5qZWY
If you want to talk to any of my clients, email me at gregoryogallagher@gmail.com. And I’ll put you into contact with one of my recent clients. That said, my programs are not magic. The success of my clients results are largely because they follow my orders and stick to the program.
Are the before and after pics flexed or relaxed? And also with the client transformations in your recent articles are they flexed or relaxed as well?
Thanks!
You can flex. Depends on the client, some are relaxed and some are flexed.
Hey Greg
i sent you my whole data ..with my pictures..and all the requirements for the kinobody consultation..
but it has been 4 days i haven’t heard from you..
dont take it in other way bro…but…i am eagerly waiting to hear from you regarding my workout and nutrition..as u promised me with an email that u would gimme one..
waiting to hear from u soon
Hey Greg,
Sent in my email the other day. Hopefully you will have room for one more man!
Thank you.
Cool! Shot you an email just now.
Alright
Do you think I’ll have more success at sprinting faster and being more explosive for track if I do pistol squats, squat jumps, depth jumps like you did or if do direct leg work such as front squats, leg presses and sumo deadlifts?
Thanks!
That’s a good question! You could try both programs out for 3-4 weeks at a time and compare your results and progress.
I would add in some power cleans with pistol squats and depth jumps to maximize power.
Just saw your 34″ inch jump where you grab the rim video. Nice Job. You don’t look as cut and ripped as you did after the bonus phase of visual impact. Why is that?
I prefer not to stay so lean for long periods of time. It’s not quite as enjoyable.
I’m going to lean down like 5 lbs and maintain that leanness.
Is there anyway I can “blunt” the insulin release that i suppossedly get when I take BCAA, whilst still getting the amino acids? Since i’ve heard from Brad Pilon that BCAA may break the fast, via elavating your insulin out of the fasted state.
Well if you’re going to be lifting fasted you actually want the insulin release. If you’re doing cardio then no need for pre workout BCAA. Don’t over-think it. Fat loss is really all about the calorie deficit. Spiking insulin with 10g of BCAA won’t make a lick of a difference. It’s so insignificant. Focus on what actually matters and don’t obsess about the tiny details.
Thanks again for clearing that out!
Hey Greg,
I know in kinobody getting big legs isn’t really a focus, but due to genetics i have extremely skinny calves. Living in Scotland, we wear trousers most of the time anyway so iv given more focus to the upper body with some dead-lifting which has allowed me to build up the upper part of my legs. What would you suggest is the best course of action to build up very skinny calves?
I’m under the impression the calves respond better to higher volume but i don’t just want a little pump,i really need to build up the base muscle. Any advice on reps and set schemes to progress through would be awesome!
Your doing a great job man. Loving the podcasts!
Calves are very much genetic. They are really hard to grow that said, you should be able to add 1-2″ to them. I’d recommend a mix of lower reps and higher reps.
Ex:
Standing weighted calf raises – 3 sets x 6-12 reps (2 minutes rest, reverse pyramid)
Seated calf raises – 5 sets x 10-15 reps (1 minute rest, same weight)
you can do this routine 2x per week.
Hey Greg love the blog.
I’ll be going to Ghana for ten days to volunteer in mid August so I probably won’t be near any weights for a while.
I’ll probably just do lots of sets of pushups Everyday because I dont want to lose strength. And probably take my creatine powder with me.
Why do you think?
10 days out of the gym won’t have much of an impact on strength or muscle mass. It won’t take longer than 1-2 weeks to get back to where you were. If you can, do 2 bodyweight workouts but that’s sufficient.
“three intense pushing movements is just too neurally demanding.”, then why does the superhero a routine have three?
again thanks for the reply
With the superhero routine you’re eating at a surplus so you can handle more volume/intensity. Also, weighted dips are a lot more demanding than close grip bench. So if you’re going to do dips 1-2 sets.
Hi Greg, just wanted to ask how you got started in all of this? Maybe if time permits, you could do a blog for all of your loyal fans out here? I really enjoy reading your articles and look forward to the next one.
Thank you for all of your help, you’re a great man Greg, Regards Mick from Australia.
I actually did a podcast where I cover all of that. Here’s the link – http://lgnaccelerator.com/session3/
Thanks for the kind words and support
Hey Greg do you believe that its ok to lose 25-35 pounds in two months or 15lb a month
That’s a lot of weight in a short amount of time. It depends on how much weight you have to lose. But anything more than 8-10 lbs per month is too fast and you’re going too low in cals.
Hey Greg where can I reach you to ask about the rates of your consultations?
shoot me an email at gregoryogallagher@gmail.com
I’ve recently bought your muscle building course ( which is awesome), and have been thinking about following your strength and density routine, normally i’ve been fellwoing your warrior protocol. I also just started my cut yesterday, so i don’t if should changed my workout routine just yet, but my main question is: what can i replace hang cleans with? Since both legs and traps, dont need any further development. Thanks in advance.
If you’re legs and traps don’t need more size then I would suggest doing a horizontal row movement. Consider doing seated cable rows or bent over dumbbell rows.
Thanks! Also any alternative to skullcrushers?
You can do dumbbell skull crushers on an incline bench, cable push downs, overhead extensions…
thanks, though i meant does it have to be isolation? i’d prefer dips or close grip bench
That can work for a while. When you get very strong, three intense pushing movements is just too neurally demanding. You can probably manage one max effort set of dips but that’s it.
Hey Greg,
I’ve been wondering, almost all of your clients were already stronger dudes, but just had a high bodyfat percentage. So I want to give you little perspective: what if I’m scrawny as f*ck and just want to pack 20 lbs of solid muscle while maintaining my single-digit bodyfat?
To give you an idea, I’m 5’11, 140lbs at around 7% bodyfat. And I want to look exactly like Bryden, but since I’m a little taller, I’m assuming I should probably go for 155-160lbs to look like him. Considering that I not in the position to have a good diet, do you consider Whey Protein Powder essential for guys like me building muscle?
(As a side note: what you said about enjoying life *because* of the gym and not stressing over is true. I’m not enjoying eating as much as I enjoyed anymore, considering that since I joined the gym, I had to eat tons of food (and was not used to) in order to gain muscle.)
Also, I’ve been in the gym for two months and gained around 8-10lbs while (probably) maintaining my single-digit bodyfat, eating around 3000 kcal per day. But soon that will become unsustainable… I can’t eat that much. So I ask you again: considering my situation, is taking Whey Protein Powder essential to build lean mass?
PS: I hope this gives you some ideas i.e. posts/programs for guys that don’t need cutting that much, but have some serious trouble gaining mass ;)
Yah if you’re 5’11 then you’ll probably need to get to 155 lbs.
A protein supplement is only necessary if you can’t get sufficient protein in your diet. If you’re struggling to get around 130-150g of protein from food alone, then I’d suggest taking a protein supplement. 3000 calories per day is way too much. That’s over 20 calories per pound of bodyweight. I’d suggest 16-18 max. Alright dude, I’ll make sure to address more articles/programs for people that have trouble adding weight and size. This is definitely an important topic to address.
Hi I sent an email, for consultation.
Awesome article. I noticed that in the pictures posted above, most of the guys were pretty fit to begin with (by my standards anyway). Do you have consultation programs in place for people that are 40+ lbs overweight?
Generally speaking, most of my clients are around 12-20% body fat and looking to get to 6-10% body fat and build muscle. I tend to draw in people that take their fitness/nutrition pretty seriously but have hit a sticking point and are having trouble getting leaner, and want to build more muscle and get a lot stronger. These are the clients I work with mostly and I break them through their previous plateau.
I have worked with quite a few people that are at that 25-30% body fat range. Obviously in 12 weeks, I can’t get them ripped but I can take them down by about 6-8% body fat. I actually have some clients I’m working with now who are in the 20% range. Their progress has been very good. I definitely take on people of all ages and sizes, so long that they are dedicated and willing to follow my instructions.
Hey Greg!
I’m about to start the superhero routine and have a question about cardio. If I decide to cut down cardio a bit, let’s say burning 200 cals instead of 400, do I cut 200 cals from my diet every day ( rest and lifting days)?
Thx!
Yes, if you calculated your energy requirements off doing 400 calories of cardio and now you’re only doing 200, then you will have to reduce your calories on those days by 200
Hey Greg! How big should neck size be for the warrior physique? I’m 5’7.
Oh and one more question. I know Power Cleans help building traps but do they also help building up a thicker neck?
Irrelevant. The size of your neck is a matter of genetics and body fat. You can’t do much to make it bigger without adding fat. So I wouldn’t even worry about it. You can get your traps bigger but that won’t mean your neck is going to get thicker. How big are your arms in proportion to your neck? Ideally you want your neck to the be same size as your arms. This usually means adding size to your arms.
Hey Greg! I have a question about bridging. I’ve been plateauing in my progress. I can wall walk like nobody’s business but I still can’t seem to be able to go from a stand to bridge. As soon as i get low, my body drops and i hit my head really hard.
How can i progress to a stand to bridge? I can already wall walk really well.
Okay well first of all, safety first. Don’t practice it if you are going to fall on your head. That’s very dangerous. I wouldn’t want you hurting your neck or anything.
Try to find a platform about 6-12 inches high. Do a bridge but with your hands elevated on this platform. You should be able to easily push up to standing. As you get more comfortable you can gradually lower this surface. Eventually you should be able to work up to doing it off the floor.
This is great. I take it we have to email privately for rates? Or can you tell us publicly? Also I wanted your opinion about milk. I drink a cup a day of whole milk. But I get the milk from a dairy farm. And I compensate for the fat with my meals that day.
Yes, you can email me for the rate. Nothing wrong with having one cup of whole milk per day if you are accountable of the calories and macros. I assume you are talking about a standard measuring cup not like a tall glass of whole milk. If it’s the ladder you will need to cut back as that is a lot of calories with little effect on satiety compared to solid food.
Sick results! Great marketing for your site. Your method speaks for itself.
I sent an email with all the info that you wanted. Hopefully you arent full. Cheers
Thanks Zach! I’ll shoot you an email back now.
Tell the guy up there ^^^^^ that he stole my name ;). Good he didn’t steal my body as I’m considerately older than he is!! :). Great job Phil S.