How to Customize Your Kinobody Journey
Where Should You Begin Your Epic Journey?
The first step to building a downright aesthetic physique is and always will be getting lean.
It’s tempting to want to begin the Superhero Bulking Program since it’s new and exciting, but unless you have a slim waist and low body fat, adding more muscle won’t do much to improve your physique.
*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.
My Superhero Bulking course beautifully addresses how to gain muscle while staying lean or even slowly dropping your body fat. That said, if you have more than a few pounds of fat to lose, I would recommend doing a deliberate cutting program.
This is where my Warrior Shredding Program would be the most logical path. Learning how to eat in an enjoyable way that promotes single digit body fat levels (over time) is the first step to physique mastery.
*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.
Keep in mind, while cutting it’s imperative that you focus on building up your key lifts. As you strip off the fat and build strength, you’ll reveal incredible muscle tone. This will create the ‘Warrior Effect’.
The next step would be to methodically eat more calories to support muscle growth while working on brining up your key lifts to a whole new level – incline bench press, weighted chin ups, standing presses and heavy curls.
This is what my Greek God Program is honed in on: gaining godlike strength and supporting amazing muscle proportion and density while staying lean. It’s only once you’ve build up a solid base level of strength and muscle mass should you consider my Superhero Bulking Program.
*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.
Can you cut with the Superhero Bulking Program?
The short answer is yes, you can… But here’s how:
If you want to cut with the Superhero Bulking Program, I’d suggesting dropping the reverse pyramid training sets from 3 per exercise down to 2. This will ensure you don’t overtrain on a calorie deficit.
As well, you’ll need to follow the nutrition protocols from either my Warrior Shredding Program or Aggressive Fat Loss program.
By reducing the sets down to 2 per exercise, you’ll stay clear of overtraining. Essentially, with the Superhero Bulking Program, you will work through different phases each honed in on one to two key muscle groups. This protocol works incredible for advanced muscle gains.
Furthermore, when you’re cutting, specializing on 1-2 muscle groups is very effective at making physique improvements while getting leaner. It’s very difficult to gain muscle on a cut. That said, when you focus hard on 1-2 muscle groups, you CAN make physique progress while leaning down.
This is a strategy I have been using for months with my personal coaching clients and it works gangbusters. I’ve even followed the Superhero Arm Phase while cutting from 10% body fat down to 8% body fat. During that time, I made noticeable improvements in the size and development of my arms, despite dropping weight.
Want A Complete Program To Get You To Your Goals?
After reading this, if the Superhero Bulking Program sounds right for you, then pick it up today! The doors will be closing August 27th for a few weeks before the official release (and more expensive release at that).
Click here to grab your copy now.
BUT – don’t feel like you have to start here if it’s not the best move for you. My Warrior Shredding Program and Greek God Program are incredible at helping you chisel down and build strength while staying lean. If it makes more sense to begin with either of those, then start there.
Read more about the Warrior Shredding Program here.
Read more about the Greek God Program here.
If you have any questions about what would be the best program for YOU, leave them in the comments below!
102 Comments
Leave a Comment
You must be logged in to post a comment.
Hey Greg,
So I am a college student that is looking for a workout that not only will make me stronger but will also make me look amazing. I have been working out for about a year now but haven’t seen much gains. I go 3 days every week. I am wondering what program you would recommend for me. I am on the slim side, I don’t know my body weight percentage. But I am about 129 and I am 5’3″. I am just curious to see what program you would recommend.
Thank You
Hey Greg,
Ive been doing a GG style approach for the last 3 months and want to move on to the superhero program to build more size. I am currently 5’10 156lbs with 9% body fat. I have recently hit a wall and have been rotating exercises to keep things fresh to break through it. Would doing the superhero program be good for me to do? Or should I keep with the GG to keep building strength then switch? Ever since I heard about all your programs I have wanted to start the superhero program but thought I should start with the GG first. When would be a good time to start superhero bulking?
My lifts are:
Iincine bench 175×4
Overhead press 115×4
Pull ups 72.5×4
Barbell curls 90×6
Thank you so much!!
Hi Greg,
I’ve started your AFL programme. At what time of day do you recommend the recommended workout. During the fasting window or between the two meals?
Thanks
You can workout anytime.
Hi Greg, does all your programs recommend gym access?
yes. but He’s working on a calisthenics program.
Hey Greg, my goal is to cut down to about 10 percent body fat. i read that you recommend to get lean before starting a lean bulk. I am right know losing about 1 pound of fat each week and following the strength and density split from the Greek god muscle building program. Should i drop the sets to 2 sets instead of 3 on both the compound and isolation exercises?
Yeah that’s probably a good idea. But you can let your body be the judge. If you feel fine doing 3 sets and you’re making gains keep it up. Eventually if that becomes too taxing then drop down to 2.
Hi Greg! I’m about to finish a 8 weeks cut and wonfer if I should go for the greek god or the super hero program. In fact, I was wondering if there is a certain level of strengh required before going super hero.
I’m 5,10 and 175 pounds, maybe around 9%-10% body fat.
Incline bench ; 195 for 5 reps
Pull-ups: 90 attached for 4 reps
Standing press: 160 for 5
Deadlift : 320 for 5
Squats: 215 for 5
Thx!
Yah you’re pretty strong so you could do either or. My superhero program will be re-released next week. Up to you which one you want to do.
Thx! I already bought the super hero program when it fisrt came out so I’ll go with that.
Another question, I just included for the first time in my routine the close-grip bench and felt it a lot in my upper chest the next morning (which is a good thing for me). Do you keep an arched lower-back like other bench press exercises? Do you also have to lock your elbows at the end of the movement since it is suppose to be a tricep excercise?
Yeah I keep my low back arched for close grip. You don’t have to fully lock, I stop just before lockout.
What do you think about setting your proteins at 0.82g per lbs? On a Cut and bulk?
That can work, that’s about all you need. Going higher may help keep you full and further help maintain muscle on a cut, but doubt it will make much difference.
Hey Greg, I’m 16, 5 ft 8″ and I’m about 15% body fat. I want to be leaner at about 10%, but I’m only 128lbs; so I want to build some muscle, I’ve been lifting for about 11 months but that was mainly for fat loss. If I eat at a 300 kcal surplus on training days, then eat at a 300-500 calorie deficit on rest days, will I lose fat and gain muscle and strength. I am doing about an hour of lifting 3x per week.
Yeah you can lose fat and gain muscle and strength. Just make sure you’re making gains on your key lifts and you’ll see solid progress.
greg,i workout 4-5 times a week and do only body weight exercises.currently i am about 15% body fat.what do you think would be the best programme for me.
currently i am doing weighted pull ups with 8 kg and push ups with 17 kg bag.
I’d suggest the warrior shredding program. You should focus on leaning down to the 7-9% body fat range.
Hey Greg,
Just signed up for the program and started the “pre-cutting” program. 31 years old, 5’9″ tall, and a putrid 220lbs. Used to stay in great shape but I guess life happened.
That being said, I really like the program. One quick question: using your quick and dirty method of determining base calories and then how many calories to eat to achieve a proper deficit, I’m supposed to eat 2600+ calories. That is based on my current weight. Should I be basing the caloric intake off of my goal weight instead? I’m struggling to eat that many calories in a day, given the amount of protein in the diet.
I’d appreciate any advice. Thanks again for the program.
Rudy
Yeah 2600 cals for a cut seems very high. I’d suggest starting at 2200 calories and adjust upwards or downwards depending on fat loss. Aim to lose at-least 1 pound per week and no more than 2 lbs.
Hey Greg, I have a question; I’m 16 5″ 8 and 130lbs, sitting around 15% body fat, with waist of 28″. I’ve lean bulked the past few months and gained about 3 or 4 lbs, I’m sure most of it was muscle, and I’m happy with my strength, but I’m not exactly that lean at 15% body fat, I want to lower it to between 10% and 9% body fat, but while still gaining strength and muscle. Can you tell me how I could do this, I was thinking that I should eat at a 300 calorie surplus on training days, then at a 300 calorie, lower carb day (not too low) on rest days; would that work?
28″ waist and 130 lbs at 5’8 is actually on the very slim side. I would eat around maintenance and lift hard and get strong as fuck. If you build up your relative strength and work up to strong lifts, you’ll look great. But you’ll definitely want to bring your weight up to the 150 lbs range. Slowly.
Greg I am 5’11, 74kgs age 32 and bodyfat around 15-16%.
Have been doing body weight training for almost an year.
Right now I am doing normal pushups with 17 kg weight(12reps) and pull-ups with 8 kg(8reps) plus other body weight exercises and cardio in the end.
Should I start with the Greek god training programme ?
I don’t have a very dense muscle mass and want it.
But I want to stick to body weight exercises.
Plz advise
Greek god program is not entirely bodyweight. You will need to do incline presses, weighted chins and standing presses among other movements.
Hey,
I’ve been doing your strength and density program for a while now and have built my incline upto 90kg for 5 reps, shoulder press. 65kg for 5 reps and weighted chins with 35kg. I am 6 ft at 167 lbs. However I’m finding it hard to progress now. Would adding some volume like the superhero programme lays out have any advantage for breaking a plateau? As In could I then go back to the strength and density and find my muscles have a new lease of life and can steadily make gains again?
Also
2. I’ve been eating at maintenance and I am around 12% bf. will eating a slight surplus make much of a difference in regards to avoiding strength plateaus or is it more about the progression scheme?
Thanks man, I know there’s a lot there, but if you get a minute to answer it would be much appreciated. Thanks!
Ben
Yeah you built some great strength, now it’s time to switch routines or rotate movements. Do dumbbell incline bench or flat bench instead. Dumbbell shoulder presses instead of standing presses. And pull ups instead of chin ups. Or you could go to the superhero program, that would work great, especially at building more muscle.
Slight surplus can help. But you should be able to make gains around maintenance.
I heard you on the movement podcast really liked it, does your program to gain mass work for women as well?
Thanks
Thanks man! It’s tailored for men, so I wouldn’t recommend it for women.
I’m doing another program right now, but depending on where I’m at when I finish, I’m seriously considering getting this program. It’s nice to see someone that actually has a good body and can back up what they preach give advice.
Hey Greg, I have been following the strength and density program for a while in your Greek God course.
Right know i been doing 2 back workouts without any progress on weighted chin-ups and hang cleans. Feels like i have stalled on these lifts. What would you recommend i do?
Stalls happen. Substitute the movements. Go with pull ups instead of chin ups and sumo deads instead of hang cleans. Do this for 6 weeks then go back to the original movements and you’ll progress nicely.
http://s1374.photobucket.com/user/Oliver_Lee_Gutierrez/media/Oliver4_zpsadeda677.jpg.html?filters%5Buser%5D=141318698&filters%5Brecent%5D=1&sort=1&o=1
Hey Greg!
Just wondering where you buy these long sleeved shirts like the one in this pic: http://instagram.com/p/gVt0lBlnZU/?modal=true.
Thanks!
Urban outfitters man, they’re awesome I know ;). I have like 3 of them.
Just a quick question Greg. You are clearly a fan of bodyweight movements like chin-ups (including weighted chins), handstand pushups, one arm pushups, etc. However, I don’t think I’ve ever seen you mention inverted rows (aka Australian pull-ups), where you’re basically rowing your body weight horizontally (rather than vertically like with a chin-up). I find them to be an excellent horizontal pulling motion. In my humble opinion they are to horizontal rowing what chin-ups are to vertical rowing, especially since you can implement progressive overload by elevating your feet and using a weighted vest. I was just curious what your thoughts were on this exercise. It seems you prefer cable rows for your horizontal pulling movement from what I’ve seen, but I just want to confirm. Do you dislike inverted rows for your horizontal pulling exercise for some reason? I love your site and I respect your fitness advice, so just wanted to get your take on this. Thanks.
Yeah I think inverted rows are awesome. I especially like the one arm variation – killer. The reason I favor chin ups and cable rows is because you can control the weight. Meaning you can add 2.5-5 lbs. With inverted rows you can’t exactly use a belt. And you have to set the bar at the same distance and have the same foot position each time to have an honest reference point. So inverted rows are awesome, it’s just more difficult to track progress.
Do you need to cut before bulking or vice versa? I’ve been told it’s easier to add muscle by eating a calorie surplus and lifting lots and then trimming down the fat after you’ve built up the size your happy with?
Thanks
Yeah I actually recommend getting lean first. A lot of people that do the full out bulk approach, end up taking a long ass time to lean down. Leaning down isn’t that easy. Eating less is hard to do. Much harder than lifting and eating lots. So a lot of people end up getting stuck with muscle but fat. And during their bulk they’re giving themselves more work.
Get lean first, then build muscle slowly and there’s no reason why you’ll ever have to cut again. Plus you’ll look awesome every step of the way.
Hey Greg.
Jason Statham was in awsome shape and funcional codition in Transporter (1-3). Could You write somothing about him. He is a badass.
Also Clive Standen in Vicings. Article about him will be interesting.
Hey Greg.
How is it possible, that actors workout are so diffretnt than Yours?
It’s written that Ryan Raynolds worked out 2 hours a day six days a week for Blade Trinity and Green Lantren.
Henry Cavill for Superman : “I’m training two-and-a-half hours a day, pushing my body beyond its normal limits, putting on a lot of muscle mass and just making myself look like Superman,”
What’s more he did some crossfit. If minimalistic routin is so good, why the hell profesional trainers like Mark Twight use high volume training mix with crosfitt??
Yes, no doubt the workouts are different than what they actually did. I teach people how to get the hollywood body the most efficient and effective way. With the actors actual routines, a lot of it is psychological. I’ve talked to hollywood trainers about this. If they’re not training two hours per day and eating chicken breast and broccoli 6x per day, then they don’t feel hardcore enough.
So a lot of time actors train excessively and follow limiting diets because it makes them feel intense. I have a feeling this will eventually change as the education gets more mainstream. But this is also the same reason why actors tend to go back to their initial shape very quickly. The protocols they’re following, they can’t possibly keep it up after filming. It’s torturous.
Hey Greg,
I’m still working on increasing my core lifts. I am 5’8″ and measurements are shoulders-50, chest-40, waist-33, and arms-15.25. Would it be ok to structure my A and B workout like this?
A: Incline Press, Bench Press, and Barbell Curls
B. Weighted Pullups, Standing Barbell Press, and Pistol Squats/calf raises.
Thanks,
Ed
Great question! I think that approach can work quite well. I would add some direct lateral raises or rear delts to really bring up your shoulders but it’s not necessary. Now one downfall is that doing heavy barbell curls two days before a heavy pull up session can compromise performance. But this actually may not be an issue.
Greg I am doing a modified version the Warrior programme. Instead of Incline press I am planning on doing Incline dumbell flyes (I have a home gym with an incline bench and adjustable Dumbells only) – would you use RPT or rest-pause with this exercise or would you do Incline dumbell presses?
Thanks
Flyes will probably work best done rest pause style. Just make sure to do bench press first and then incline flyes.
Greg,
awesome programs, man. Is there any chance your aggressive fat loss program can be bought via paypal?
I’d love to try that as well, but I don’t want to get a credit card just for that …
Thanks!
This link is for clickbank – https://kinobodyelite.com/shop/afl-cb/
There yah go!
Thanks!
Awesome – gotta try that out now :)
hello,
i have been doing you worrier program for quite some time now(it is great!) but since my gym is temporarily in renovations i was wondering what bodyweight workouts i should do. i remember you righting that its hared to make a book for bodyweight but still just wondering what can i do(the gym will be closed for 2 month so i want to do something).
thank you
I have a bodyweight routine in the kinobodyelite membership community. You can sign up for 20 bucks and get access to all past months. I would do that.
this is great! i am about 8% body fat but i never strictly cut because i am lean (5’8 – 150 lbs).
How about cardio? or abs training?
You can do abs training a couple days per week. Cardio isn’t necessary for fat loss. I just do brisk walking on my rest days actually.
to that Greg i would say a lot depends on the body type also. it was extremely difficult for me to loose fat with just exercising. cardio ( running 3-5 kms 3-4 days a wk) helped. what greatly helped in cutting fat was HIIT. hiit worked instantly for my body with a slow metabolism.
Nice!
So Greg,
I’m lean enough (about 10% BF, I guess, 5 ft 10 in, 170 lbs, 31 inch waist) for now.
I can incline press my body weight for 3 reps. (Not very strong)
My question, should I continue to do the GGP 2-day split until I get stronger?
Or start the Superhero 3 day split?
Can I still increase strength with that one?
Thanks
I would do the greek god for a good 3-4 months. Then go to superhero. But yes, you can gain strength with superhero but not as fast.
Hey Greg, what bodyfat percent wold you someone to reach before starting the greek god program?
Anywhere between 8-13% body fat.
Hey Greg.
Does matter what kind of food You eat or only calories are importent no matter if it is from bread, fruits or chockolate?
What do You think about Montignac diet??
Well to promote health and stay satisfied on a cut it’s important you eat filling, satisfying healthy foods. Eating breads and chocolate probably won’t keep you super full. That said, if you were to eat low caloreis with junk, you would lose fat and lean down.
Is intermiten fasting nesesery or when I eat proper amount of calories it,s doesn’t matter if I eat 2 or 4 meals?
I ussually eat 4 meals and I like brekfast. Can I continue it with proper amount of calories and You workouts??
Yeah if you have the right intake of calories you will do fine with 2 meals or 4 meals. Find the meal pattern you enjoy most. Don’t force yourself to fast if you don’t like it.
ok so Im at 20% body fat and i bought the greek god workout plan, how can i go from 20 to 12 in three months, following greek god or warrrior shred program.
You’ll definitely want to follow the warrior shredding program for the 12 weeks. I’d also just do one refeed day per week.
Hey Greg, I purchased both your Warrior Shredding Program and your Greek God Program a few months back. My reasoning was to complete the WS program first than move into the Greek God program later but I seem to have hit a snag in my weight loss in the WS program. I’m 6 feet and currently weigh 186 (started at 196 lbs) with around 12-14% body fat and my goal is to get down to 175 with 10%body fat but its been real slow going in the weight loss. My macros are 2100 cals 210P/70F/158C and I’m using one refeed day at around 2720 cals with the extra coming in by way of more carbs primarily. I’m following the training program to the letter and my lifts have increased overall (some days are better than others)but I weight loss has stalled. I added two days of running/incline walking for 30 mins on my off days but don’t know what else to try, Any suggestions?
Okay so you’ve hit that ‘set point’. I would go on the greek god strength and density program with a recomp nutrition plan for the next 8 weeks. You’ll probably gain 4 lbs of muscle and drop 4 lbs of fat. So you’ll be more around 10-12% body fat and 185 lbs. Then I’d suggest going back on warrior shredding program to cut down to 178-180 lbs and go for 8% body fat.
Hey Greg. I work out at home with a bowflex for now also pull-up bar and dip stations and free wieghts. Can I use super hero bulking with the equipment I have. Eventually i plan on getting a powe rack. I know now flex is lame but it’s what I got for now. You look great and I want that as well.
You’ll need a power rack with a barbell and plates. Then you’ll be set.
Hi Greg,
I have been following your website for a while and it’s one of the few that I actually enjoy. Yours will be the first investment I make on an online product for getting in shape after successfully doing it a couple of years ago (Went from 25% to 11% body fat).
I am currently probably back in the 20% range and I want to go back to 12% without looking to thin. I also want to focus on more on bodyweight exercises as I want to grow more into calisthenics rather than lifting.
I don’t know with what program to begin. There is a lot of material here,but I am at lost in which one to invest into.
Definitely warrior shredding program. You want to learn how to eat to promote effortless fat loss. Your biggest priority should be getting and staying at 8-12% body fat.
Good thought out logical material
Thanks
Hi Greg,
I’ve been using your Aggressive Fat Loss Program and I had a scary situation happen to me the other day. I’ve been using your Superman Henry Cavill workout plan, I was deadlifting last week and after my second set of heavy deads I sat down and experienced a huge panic attack, where I had to leave the gym. (I actually had to sit down for a good 30 minutes before I left) I’m wondering if this is because I went too low on calories the day before or because Im taxing my cns too hard? Have you experienced anthing like this before? Any help would be greatly appreciated. I stayed hydrated throughout my workouts and take 3-4 min rest periods as well. I’ve had a similar situation happen with heavy squats a while ago while on a cut. Thanks. Great post.
First of all, you should not be following the henry cavill workout while cutting. That’s crazy! I’d start raising calories slightly and reducing training volume.
I’m 6ft4 and i’m about 14% body fat.I know that I’d look better shirtless with a single digit ,but I’d also look way too skinny with my clothes on. I need more mass before thinking about it.What would you dou if you were me ?
thanks Greg
Get strong as fuck. Follow the greek god program strength and density for a good 8 weeks. Do the recomp nutrition plan. You’ll probably build muscle and lean down to 12% body fat. Then I’d do some muscle specialization for 8 weeks. Followed by 1 month worth of MEGA training. Then you can either choose to get lean – warrior shredding program. Or focus on building more muscle – superhero bulking program.
Hi Greg,
one quick question: at 1,81m height with 71kg weight and 13% bodyfat, can I start with the greek god programme, considering that I already have some previous gym experience?
Thank you very much for your help and keep up the awesome work :-)
Jack
yeah definitely start with the greek god program. You’ll want to build up your key lifts for 6 months before progressing to superhero.
Hi Greg!
What do you think would be an ideal program for athletes? This question largely stems from a physique such as Tim Tebow as he has a great build and is fairly lean. Would he be under the Super Hero umbrella?
Thanks, Greg :)
It depends on the athletes. For athletes that would benefit from more size I’d say superhero. For athletes that need to stay leaner and stronger with less mass then I’d say greek god. And for athletes that aren’t quite lean and need to drop fat – warrior shredding program.
Should i bulk (lean bulking) or should i cut first? I have 18 years old, 186 cm and 78 kg. Here is two pictures with me : http://i1369.photobucket.com/albums/ag216/obogdan23/_forumdownload_zpsa656963b.jpg
http://i1369.photobucket.com/albums/ag216/obogdan23/IMG_20140823_061356-1_zpsfdde9ed1.jpg
You look pretty great! But you’d make the biggest visual change cutting about 2.5-3kg of fat. So cut first then focus on muscle.
What about skinny guys? Superhero program?
Most skinny guys just plain and simple aren’t strong. Get strong first and then do superhero.
Good article. Haven’t read the last 2 or 3 articles you wrote. I cut my calories back to 1600 and im doing insanity twice a week followed with a 1 mile run right after that. Im down to 205 and the cutting has stopped and ive been getting light headed during the cardio. Any types on how to get back to making progress again? Ive been on this cut for 10 weeks now and lost 18 lbs.
You’re not eating nearly enough food. Bring the calories up to 2000, lift 3 days per week and walk for 45 minutes on the other days. That’s it, no additional workouts.
Hey greg great stuff!
I’m 161lbs 16% bf I’m gonna do your superhero program on a cut but if I put my refeed days on my lifting days do you still recommend doing only 2 sets RPT or can I go all out I did ur aggressive fat loss program for the summer and lost 15lbs but I’m eager for a change
Thanks
Nick
Good question. Well it’s going to be hard to cut if you did 3 refeed days. Two would be the absolute max. And yeah, I’d still do 2 sets on most of your RPT movements. Just the muscle groups that you really want to build could you possibly do 3.
Hey Greg,
I know you recommend dropping the sets from 3 to 2 when cutting using the basic workout routine from the Greek God Program, but is this necessary when cutting above 10% body fat?
Say for someone at 17% bf wanting to go down to about 11-12%.
Thanks!
Yeah I’d still suggest doing 2 sets. Simply you’re not going to get any benefit on the extra volume when calories are set to fat loss.
Hello Greg,
Very timely article. Some quick background. I am currently 6′ and about 210 pounds at about 21% body fat. I have been following your Greek God program for three months. I had been lifting for a about a year. when I started the Greek God program, I went straight to the Mega workouts as I didn’t feel the basic Greek God was enough. I am up to Level 3 workouts and have made a lot of progress. I have cut at least 5 pounds of fat with the Greek God Mega workouts. I have also gained some serious strength (around 45 pounds on my incline bench and went from barely doing one pull up to around 8 now).
I just recently (about three weeks ago) started counting calories and I am trying to target 1,900 net calories per day. I feel that is when I really started burning some fat. I can feel it overall specially my waste. I’d like to get to at least 12% body fat. I feel as if I can still cut with the Super Hero program. Or should I do the Warrior first?
What are your thoughts/recommendations?
Great progress man and congrats on adding so much strength dude, that’s killer. Well if you already have your nutrition handled for fat loss then you can go to my superhero program and just do 2 sets for the RPT exercises instead of 3.
Hey Greg,
I’m 5’9″-155lbs at approx 12% bf.
My goal is to go to 160 -165lbs at 8-9% bf. Which of your babies do you reccommand first?
P.S. I already bought superhero but haven’t started yet.
Thanks!
12% body fat is lean enough to focus on building size. I’d do the superhero program with the 2 low calorie days. You’ll build muscle without fat. Get yourself up to 170 lbs and then cut down to 8-9% body fat.
So, in terms of maintenance calories, is that about 15 calories x goal weight? I’m trying to bulk up to 180, and I’m currently at 172. But I have about 3-4 pounds of extra fat and a decent amount of musculature. I’m 6’2″, I can do 75 pound weighted chin ups for 4 (been using RPT and results are awesome).
What physique am I shooting for here?
maintenance will be current weight x 15 (well around that). 180 at 6’2 is still pretty lean. I’d say that’s more around the ‘warrior physique’. I’d say 185-188 would be more like greek god and 195 lbs would be more superhero.
Greg, did you know that sunglasses create a certain distance between you and your viewers, atleast that was what I felt.
Otherwise it was an article that I was waiting for some time now, excellent way of keeping things clear and simple.
Thanks Greg!
Yeah I kinda know what you mean about the sunglasses effect. It was bright tho and I like doing videos outside. I’ll try to do some where the lighting isn’t too strong.
The link to your greek god program doesn’t work, just giving you a heads up.
Anyways, great article as always
Thanks so much for informing me. It’s fixed now!
Wow Greg, it is getting very difficult to decide what physique is best when all three are badass!! Lol..
Question. Im at about 20% bodyfat, so I know I have awhile to go to get to my goal of 7-8%. If I diet aggresively at 10-11 calories per pound of goal bodyweight (160lbs), how long can/should I diet this aggresive??? Also, if you can give me a rough estimate of how long would it take me to go from 20% to 7%, what would it be??
Finally, do we need to keep re-calculating macros as we drop fat?
Thanx Coach. Kinobody For Life!!!!
Yeah going from 20% body fat to 12% body fat can be done in around 3 months. Then I would maintain for a month – boost up leptin and build up your maintenance. Then I would slowly lean down from 12%-7-8% over several months. There’s no rush. Take your time, get stronger and enjoy it.