Kinobody: My Self Expression of Extreme Physical Perfection
Kinobody is my self expression of what I feel the ultimate physique is and how to build it. This goes beyond aesthetics and also includes athletic attributes including strength, power, flexibility and agility.
You see, I want to have the body of a Greek God and also be a true master of fitness. Lastly these goals need to be accomplished without having to consume my life. Therefore my training and diet approach have to be absolutely brilliant. I have set the bar very high for myself and those of you who wish to join me on this journey of self improvement.
If you want to rise above mediocrity and become a super human being then welcome aboard!
Kinobody Aesthetics
“Shirtless, I scrutinize my image in the mirror above the sinks in the locker room at Xclusive. My arm muscles burn, my stomach as taut as possible, my shoulders steel, pecs granite hard, my eyes white as ice.” Patrick Bateman, American Psycho
The kinobody physique requires a beautiful combination of mass, definition and proportion. These three qualities must work together in harmony. You must first and foremost maintain a low body fat with a slim waist. The next step is to add muscle strategically to the body. Wide back, masculine square chest, powerful delts, rock hard arms and deep dense abdominals. Lastly the legs and glutes must enhance the physique by being lean and defined not bulky and curved. The end result will be absolutely breath taking. However this is a very difficult condition to achieve. Rarely do people ever reach the trifecta of mass, definition and proportion.
Kinobody Performance
^ Picture of me performing muscle ups on a playground beam.
It is not enough to just be another pretty physique! We must be strong, fit and capable. Aesthetics and performance must go hand in hand. Therefore we must train for strength and power and accept muscle growth as a side benefit. In addition we must supplement this training with speed and agility work such as sprints, intervals and jump rope. Lastly we must ensure our bodies are limber and mobile by practicing bridging, L sits and dynamic stretches.
This may seem like overkill but believe me the last thing you want is a physique that looks great but lacks functionality. I can’t help but laugh at meat heads at the gym who are all buffed up but can barely bang out 8 chin ups. That’s like driving around in a Ferrari with a Honda Civic engine. When shit hits the fan you don’t want to be the dude who is all show and no go. Unfortunately typical bodybuilding training accomplishes just that. To hell with that! We want the best of both words and accept nothing less.
Kinobody Perspective
While all this training and self improvement is all fine and dandy it is certainly not everything. Therefore we must not let our training and nutrition take over our lives. You see fitness is meant to enhance and better your life not detract from it. Mastering your health and fitness is to make staying in top shape as effortless as possible. You should never have to give up any of life’s great pleasures because you’re worried it will interfere with your training and diet.
Once you have everything dialed in you will only need three intense workouts per week to make continual progress. As well you will be able to maintain your shape with as little as 2 workouts per week with minimal equipment. In addition once you adapt to intermittent fasting you will be able to go hours without food. That means you can spend more time on getting shit done and less time eating, preparing and cleaning. In fact I usually eat only two meals per day. A light afternoon meal and a large evening feast.
The Kinobody Revolution is Here!
I will be developing a series of articles explaining the entirety of my approach to fitness and nutrition. As well I am developing my full in depth fitness/nutrition program that will take things much deeper. I haven’t set a release date for this program but I plan to have it finished before Christmas. Stay tuned for up coming articles.
PS – Here is a video of me showing a little diversity in fitness and reenacting an iconic scene from American Psycho.
//www.youtube.com/watch?v=8zpFEhjYwQ4&feature=relmfu
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Awesome work! (Also love the podcasts) – Quick question – Which website do you use as a calorie calculator? And 40P/35C/25F for cutting?
That’s a good ratio for cutting. I don’t use a calorie calculator. I make my own calculations.
dude, awesome awesome article and posts. thank you for the time and effort you take in providing us with useful insight and motivation.
in one line, what does it take to get there(your built)? i understand that the on a whole it takes discipline, nutrition, working out(dedication), and consistency but please expand. Keep in mind a guy that works 8-5 behind a desk with studying and children
time required to train-40-60minutes per day everyday? (3days strength,2days cardio)
time to get the built- on average one year(i know this is subjective)?
nutrition? how strict? like only one cheat meal per week?
am i missing anything? im asking because we need to know what it takes so then there’s no excuses, and this is based on that fact that you have it
You need to train 40-60 minutes 3 days per week for strength. And focus on hitting proper nutrition (calories, proteins, fats and carbs.)
Hi Greg, why there have to be haters? I purchased your Greek God routine and love your website and emails. Quick question: I’m 5’11” and 197, and I’m trying to get lean. . . I am doing T25 and am doing your Christian Bale “American Psycho” workout, Mon and Fri. I eat pretty healthy at around 2000 cals on regular days and maybe about 2500 on Mon and Fri. The thing is, I’m not seeing any movement really on the scale. . . Is it possible for me to get a lean transformation with what I’m doing? It has only been 2 weeks, and I started at 200lbs.
It’s possible that you’re building strength and muscle and so your weight has plateau’d. I’d keep it going for a few more weeks, I bet there’s a positive difference in your physique.
I have been watching you since Rusty mentioned you years ago. You came along way. And you have a way of making everything simply and easy to understand plus you have the body to go with it. I like that you prove it works but using it on yourself you look great. Keep going :) and ignore the haters if they feel that way why are they on your website lol
Thanks James!
You seem to talk directly out of my mind! After a year of strength training (with muay thai as cardio) I realized that I reached my dream weight. I now struggeled adjusting my workout plan because I lost my goal which was: Weight and muscle gain. This is really setting new goals for me thanks!
This is some great and inspiring stuff man
I kind of have a quick question of my own, if thats ok.
I have a maintenance of 2000 calories, and so on workout days what would be the minimum caloric requirement? And what about on rest days? (I feel like i remember you saying in one of your articles that if your on a lean gains kinda program, you should aim for going 300 calories over maintenance on workout days and on rest days go 300 below maintenance) Idk, correct if im wrong.
Thanks man
Love the work.
It really depends on what your goals are; fat loss, muscle gain or recomp.
If your goal is fat loss then you should probably be in a 300-700 calorie deficit 5-6 days per week with 1-2 maintenance days. If your goal is recomp then go +400 on lifting days and -300 on rest days.
Just curious, do you have like an actual job as like a personal trainer at a gym. Or are you currently working on getting a degree or something?
I do personal training in my city Toronto but I limit it to only a few clients due to time constraints. As well I do online training and nutrition coaching.
1 your not in that good of shape.
2 the girls your posing with aren’t hot
3 your flacid and fake
4 your philosophies suck you should stop coaching people on getting in shape or giving advice. Your a rich little twit who can afford to eat whatever be wants without having a real job, and what are you 20-21!? Can’t tell people what to eat and what not to eat and it works for you. You could eat whatever you want and stay in shape at your age moron I’ve been there. Show off when your 40 and you will get respect. Also stop acting like your in and whatever you just come across as a douchey frat guy
Thank you for sharing your thoughts. Now if you don’t mind I would like to do the same.
You’re very bitter, almost overly so. If I was a psychologist I would say that you probably have some deep rooted insecurities. Otherwise you wouldn’t give two shits about what I’m doing. In some way or another you are unsatisfied with your life and feel the need to take it out on me. That’s cool because I could careless what you think and if venting out here makes you feel better about yourself then great :)
With that said I do feel you would be happier and more successful in life if you offered value instead of trying to take it away. You see if you feel inferior then it’s natural human tendency to try and undercut people to make yourself feel superior. On the contrary if you are a high value, positive guy then you’ll tend to boost people up about their accomplishments. And so I wish you all the best and hope that you can overcome your insecurities.
I would like to leave you with a quote from Bruce Lee
“I wasn’t put on this earth to live up to your expectations and you weren’t put on this earth to live up to mine.”
Live by your own set of standards. Value, confidence and happiness comes from within first and foremost. If you seek it by looking to those around you then you will have a very empty, bitter life my friend. I don’t take live too seriously at all. If you’re ready to move past any of the issues you have with me then I am here for you dude.
Peace, Love and Happiness.
Greg,
Great posts and the pics of you performing those bodyweight exercises alone are motivating. Will you coming up with a muscle gaining course also? Currently I’m avidly following your shredded program and so far have discovered a new found love for greek yogurt lol..incredibly I am also eating more following your shredded program than I was before and slowly seeing better results (I say slowly, because I have approx a final 5-8lbs to lose and those are incredibly hard to burn off as I’m sure you know)! Cheers mate, keep ’em coming!
Ammar
I actually do have a muscle building program coming out soon. It’s pretty much finished all I have to do is edit and refine it.
Looking forward to it Greg, thanks for the update!
(And please ignore those ridiculous unsubstantiated and unwanted personal comments, just low-ball hits from some clown with too much time on their hands – would like to see what he has done with his physique that makes him such an expert)
Hi Greg,
I just came from my dentist who removed one of my teeth. He said that I should stop working out for at least 2 weeks. Now I am wondering how many muscle I will lose in that time and what I can do to prevent it?
Thanks!
2 week break isn’t the end of the world. Everything you lose should be regained in only 2 weeks of training.
Ultimately I agree that a guy should have functionally strong muscles, but if a guy is not an athlete, then how does it matter? When I am with a girl she feels my rock hard abs and not how many crunches I can do. She feels my bulky pecks, not how much I bench. In the end if you are not competing in a sport, I don’t see a big difference between size and strength unless you think you will need to defend yourself in a fight.
If you’re content with having the ‘looks’ only part then that’s cool. To each their own. My inner self wants me to be very strong and fit as well. I would hate to be all show and no go like a lot of guys.
I know what you mean, I do want to have the strength too but since I injured my back I can’t play sports anymore so I don’t have a real need for the strength anymore. Also due to the injury I can’t really go super heavy to the point where I am only doing the 2-5 reps like you recommend. I have to go more like 5 to 8 so I don’t hurt myself more.
5-8 reps is great! I actually prefer that rep range. As long as you keep rest long (3 minutes) you will build plenty of strength.
Hey, Greg,
You have any suggestions on what to eat if you don’t have ready access to a stove/other cooking equipment? I live in military housing so we have the dining hall (which has very little in the way of healthy) and the only thing we have in the house is a microwave. Stupid gas regulations. I’m 6-1, 195, not really cut or fat, just untrained. Starting the Kinobody Shredding Program — I want to cut down to around 180 lean, but it’s hard when everyone eats take-out crap every day or fried DFAC food. Protein shakes get really old too. Any advice on a good way to eat for my goals when I can’t really cook much?
See if you can do most of your cooking one day per week. Then you can store any chicken/beef in the fridge. You can eat a bunch of rice cakes (chocolate quaker yum) to meet your carb requirements. You can also get some beef jerky.
Hey man
iv been trying to gain muscle and im 6 weeks into the program .iv been sticking with the 5-8 reps range for 4 sets per exercises, my strength has been increasing nicely every week.i feel i have been gaining muscle but just recently i have started back at university and have been drinking and eating alot more. This has caused me to shoot straight up form 170lbs- 180lbs. a lot of this is due to fat gain. My goal was actually to gain 10lbs of muscle to be around 180lbs and i dont really want to keep gaining while iv got all this extra fat, in risk of gaining anymore.
i read in one of your posts that you can gain muscle and lose fat while remaining at the same weight. by eating 20% over maintenance on workout days and 20% under on off days. will this work effectively if i continue to gain strength in the 5-8 rep range. or is it a very long process when done this way?
Thanks buddy appreciate all your advise
That is a longer process and I only recommend it when you’re already pretty lean (6 pack abs). Cut your calories down for a few weeks. Get down to 175 and take things from there. You’ll probably need to reduce sets down to 2-3.
Thanks for the advice. another quick question. i find that when it comes to trying to build muscle i over shoot alot, i think its due to the fact that, i dont like the idea of doing the workouts and not eating enough to make them worth while. If you were in my position at 170lbs and body fat relatively low. how would you go about calculating your daily calorie needs, there are so many exaggerated numbers out there. im not looking for a quick fix but 0.5 lbs a week would do nicely. Thanks again man
Eat at a very modest surplus -> 200-300 average daily surplus. Maintenance is usually 14-15 calories per pound of bodyweight. Add 200-300 cals on top of that. If you’re gaining too quickly reduce cals by 10%. If you’re not gaining increase cals by 10%.
Hey Greg,
I am 16 and 135 pounds, lean
I currently take a 45g protein shake before bed, because i’ve heard your body builds muscle while it is sleeping, but tht is not where I focus on getting my preotein from, I do eat a lot chicken breasts throughout the day, the protein shake is just an extra.
Protein shake is Titan by Complete Nutrition
I wanted to ask if the protein shake before bed is necessary?
No this is not necessary. What matters is total protein intake over the course of the day. Aim for 1 gram per pound of lean body mass. If you aren’t getting enough protein in ur diet along then eat more meat or include a protein shake.
I am totally aiming for those kind of abs. I been intermittent fasting and I am on phase II of Visual Impact. Hopefully in a month when I go on the third phase some of my deep lines would set in. Right now I got six pack but it is not noticeable in some lights or after a big meal. I work my abs everyday in my workout would that help my progress or hurt?
No need to train abs everyday. 2-3 sessions per week is perfect. 90% of your results will come from losing weight covering up your abs.
Greg,
Awesome philosophy man! Can’t wait to see your in-depth program!
Alykhan
Greg,
Thanks for your website. Absolutely amazing advice with all the bases covered. I am training hard for 2 months now in combination with the right food and it is life changing. Is it possible to mail and get some personal advice on where to go next? I want to do it right all the way.
Regards,
Christian
The Netherlands
I don’t offer personal advice sorry. I don’t have the time in my schedule.
Awesome article Greg! The muscle up picture is pretty badass.
Bro i bought your kinobody shredding program i’ll follow that until i get SHREDDED as FUCK !! I will send you the results after that it will probably be sometime next year. Thanks for motivating me.
Hey. I just found your site off of a search on the internet. You have a an awesome physique man- powerful but not bulky. Very cool. Would you mind sharing what you eat in a typical day? I understand you IF, but what is each meal typically consist of?
I will usually have an afternoon meal consisting of greek yogurt, fruit and nuts OR a big salad with lean protein and fruit. My evening meal usually consists of plenty of meat (usually beef), potatoes and veggies. Occasionally I will have some desert like low fat icecream.
Very nice, in addition to this do you use a protein powder or other supplements?
Very seldom do I use protein powders. I prefer to chew my protein because this is much more filling. I will have 10g of BCAA before fasted workout though. When I do use protein I will stick to casein protein because it’s much more filling.
You’re the man.
This is some classic sh*t mate. Really good read and glad to have struck a friendship with you.
Even though you are a couple years younger than me, I am humble enough to get your opinion on things regarding fitness. You give good advice, and I have mentioned you in some projects I have cooking up.
Keep doing your thing buddy, and I look forward to the rest of the series. P.s. as of writing I have the dirtiest flu bug, so no gym today, sucks