10 Simple Keys to Get Under 10% Bodyfat (and stay there) | KINOBODY
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- Опубліковано 12 чер 2024
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Greg O’Gallagher’s Keys to Staying Under 10% Bodyfat Year-Round
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Timestamps ⏱
0:00 - Intro
0:19 - Greg's Keys to Staying Lean Year-Round
4:23 - Eating Out at Restaurants
8:00 - 30% Off Your First Order AND a Free Gift Worth up to $60!
9:10 - Opting for Leaner Cuts of Meat
14:37 - Chocolate
17:37 - Does Greg Train Fasted?
19:28 - Greg's Current Training Style to Stay Lean
23:45 - Greg's Recommended Exercises to Build a Great Physique
25:18 - Training Intensity & Importance of Recovery
29:00 - Greg's Recommended Supplements
33:43 - Where to Find More of Greg's Content
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Greg is an OG. Good for him to staying true to who he is and what works for him.
Great guest -- articulate and very precise in his routine. Hope he comes back. At 72, I’ve been doing 12000 steps every day for years and work-out with weights three times a week. I’ve incorporated rowing to achieve zone 2 at least three times a week.
Have you noticed any rejuvenation please? I am 50 and I have, to av 35.
Wow he definitely had a master breakdown on his regimen, so
Much harder for me to articulate mine.
I’m 47, lean all year round and lift heavy with muscle. Big difference is I don’t eat out and try not to consume processed foods and let me tell you it’s hard as F to do so I tip my hat out on this man.
Some gold info and tips in this video. Thanks guys!
Great guest, easy information to digest! I really enjoyed this one.
Fantastic video!!!!!! This was pretty much a master class on cutting!!!!!!
Great guest. Very helpful simple advice.
Great interview thank you for this! Very realistic and true!
Great video! Highly informative and insightful. Thank you so much for sharing! 🙏
Thomas made a great point that resonates with me. When doing higher volume workouts then it made him more hungry. I’ve had that issue all my life, and if you’re not good with the whole will-power thing, then that’s a killer for staying in that calorie deficit for maximizing fat loss. Soooo concur with that!
Such great strategies thank you!!
I do, OMAD. I do agree with kino about finding something you do enjoy and stick with . That's how I stay lean, and I am following keto Diets.
Love this duo
Damn this was great! Thanks for the info and very enjoyable interview!
He gets right to the point. This is great. This makes me feel like I'm on the right track. Just got to work on the will power.
Will power is a finite resource. Habits are better.
Well said. @@braelon370
@@braelon370 not if you work on it! If cold showers in the morning are good for anything, it’s mental fortitude. Once you build a tolerance (which happens quickly) it gives you this boost in confidence that’s hard to describe. It made little things like not eating a cookie so much easier. Just my anecdotal experience.
@@Itsxmusic I’ve reached my goals for the most part. I have real abs now and I’ve lost 80lbs since 2019. It took me so long because I was trying fad diets, refusing to track calories, and not keeping track of progress. Also, making food choices while very hungry is a losing fight every time. I had the willpower before, but didn’t build those other habits which served as connective tissue and helped me limit my use of willpower. It’s habit for me to track calories, to weigh myself daily, and to workout at least 3-4 times a week.
Great video!!
What a great interview!
I love what you share! Great content! And thank you so much for filtering the bad words, I can listen anytime like that! Thank you.
Think what you want about Greg, but I met him in person and he was incredibly nice and complimentary.
No you didn’t
I have started walking at least 5K steps a day. It makes a world of difference. I like carbs, but whole carbs. No sugar, or sugary crap. I love keeping things to one carb, one protein, and one veg, I am good to go.
What différence did you notice?
@@donlegend1169 Lethargy is gone, I sleep better, I digest better, and I notice I don't have depression like I used to. I also started slimming down. Everything fits better the more I walk.
Great listen !!
Great video guys 😊
Great guest interview
Great video guys thanks slot
Love to see it 🙌🏼
Oh I cannot wait to try your new truffles!
Perfect advice! I follow something similar. It works!
Great tips!
I am not trying to get to 10% but I do want to lose body fat so thanks! I will use this
why not
I loved this so much
This is a great talk! Very practical tips! People don’t realize the vegetables and salads at restaurants are not usually the better option.
My takeaway from this... The leaner you are, the less eye contact you make. (Unless Thomas was laying on the floor off to the side of Greg)
@dinkyflix
Ha! 😅
I hadn't noticed, but only in the 1st few mn of the video, b/4 I felt compelled to join comments section.
😂
I've loosely been following Greg over the last few years and I really like his approach. In the ideal world, he's got the body type I hopefully one day could achieve. He's not skinny athletic nor bulky bodybuilder, he's got the perfect middleground. His skin looks great, soft and glowy and his veins aren't popping so eerily. I like that he incorporates a lot of calisthenics, I'm all about: 'fit, but functional'. Fun to see him pop up on this channel. For healthy eating and lifestyle I always check in with Thomas and Dr. Berg to check their view on things. I agree with Greg: just gather your info however you can and try it for yourself and see what sticks. The proof is in the pudding. And sometimes the pudding is greek yohurt with a scoop of colagen protein apparently. 😜
Greg walks his talk and is a true model for his programs😎
Love. I’m only a few minutes into the video but it resonates with me.
*I love how you got straight to the point!* 👏🏽👏🏽👏🏽
Minute man
Great advice that makes sense without all the BS
Great guest. Greg really knows his stuff and his personal experience + the transformations of folks on his programs really that support that. He takes more of a minimalist approach that works really well for people with busy lives that can't workout 6 days a week for 2 hours each and eat 6 small meals throughout the day. He's also crazy strong for his size/weight.
Summary: Eat 1 1/2 meals a day with dinner of meat and potatoes, and tiny piece of chocolate. Walk 10,000 steps daily!
when you sum it up like that, yeah, not too stimulating 😀
Wrong! He’s said that’s what works for HIM! Not you
Haha true...although that regimen would probably get positive results for most people@@jarroddavid8352
You definitely don’t need the chocolate
quit being a lazy bastard and get to the gym at least 2 times / week.
Love Greg, total savage
I love this interview 😇this man seems so likeable, such an easy going personality, and is very palatable to listen to 💕giving some solid advice too.
These two guys are awesome and this is well worth the watch! Been watching them both for years, Greg's program for a lean physique is fantastic - been using it for years.
Amazing
This! The key point he made for me is when he mentioned “Reward System.” A habit with zero reward causes some people to slip into their old ways. Walking is also the ONE!❤️
Curious what Greg's daily caloric intake/~TDEE is. 10-15k steps and 3 resistance training sessions is actually pretty doable for most people.
I think it’s a range so 2,200 when leaning down and close to 3,000 when gaining. So for him to maintain I would assume he is in that middle ground 2,400-2,500.
About 2600-2800 calories.
Find the most enjoyable way. That's good advice no matter what your goals are. So many people make themselves miserable when it's just not necessary.
Now I’m realizing how much butter they put on my steak last night! Going forward I’ll ask for no butter. It’s those little changes that can make a huge difference. Thank you guys
I’m starting to only go out to dinner if it’s something fancy I can’t cook at home. It helps when you heavily season your food. I don’t use salt on my chicken because it’s so tasty with just seasoning and a little olive oil
Greg the type of guy to be the new mini Mike Mentzer. Facts
I have non alcoholic fatty liver so I have to limit my added sugar intake and red meat consumption.
Another tip is if you have fatty liver you are more likely to have depression or anxiety (anxiety in my case.) it’s a lot better now though
Ty
Greg is the man. This is exactly what I've been doing, and I'll tell you it works. Of course, you get the urge to have big cheat days, but for the most part, you can satisfy your cravings with chocolates and cookies here and there, and get on with it. Even when I've had ridiculous cheat days, i go back to normal eating the next day, and before you know it, your body weight stabilises. One great thing about being lean is that when you have an all-out cheat day (i.e. 8000+ calories once a month), you don't do much detriment to your body because your insulin is in such a good place from being so diligent 95% of the time. All this increases your motivation to go all out disciplined again...
This is great advice to stay lean for anyone out there trying to do it. Fasting, hard resistance training, step count (8-12k), not overly restrcting yourself, eating something you crave in proper moderation everyday...you're good! That being said, build enough muscle before you decide on staying lean year round!
What is a good collagen protein to use?
These to men have a great affinity.
Hitting the same calorie goal every day would make me go crazy. I prefer the balanced approach and look at calorie goals as a weekly thing. If I have 3000 on Monday, then Tuesday will be 1500. What you do in one day doesn't matter as long as the overall running calorie count in consistently low.
Genetics also play an important role. Not everybody can maintain -10% body fat all the time, many guys would be exhausted all the time. Personally, I don't have to do much to stay super lean, I have always been naturally lean, abs since I was 13, I'm 33 at the moment, never lost abs. But I have seen many guys work super hard to get abs and just can't maintain it. That is a reality. Just do the best you can and don't focus on be -10% fat.
@JavierCespedas90
Yah, for sure...exhausted, and Hangry 😡af!
He's also got alot on his side - youth, with all the intact abdrogens & hormones for muscle maintenance these hormones would imply - the body structure- probably quite high metabolism, plus T levels where they should be.
People don't realize there can be natural outliers (& 'gainers' - e.g. - natural muscle gains) who can maintain a lean body with a specific WOE & lifestyle - that works for them & their planotype...
but may not, at all, work for others. It's just a fact.😊
Interesting comment around 24.30. Greg said that he stripped away a lot of volume from his training and he found his " ... strength went though the roof", and this is with him working out only 3 days per week, and with what sounded like a reasonably locked in workout routine, he's hitting the same exercises after probably resting 72+ hours. Then again at 28.40, he say's recovery is key and less is more for recovery. He's not saying it, I am, but it sounds very similar to what Mike Mentzer swore by. As he said, everyone is different, and do what works for you.
@GeeeEm61
Pretty sure Mentzer was quite a bit more extreme (?).
...went much longer btw W/O sessions that were pretty intense🤯
@@barbarafairbanks4578 Yes, the Mentzer channel's clips play Mike saying rest for 4 days, ie, 96 hours, only 1 day longer than O'Gallagher, and yes, the sessions were intense, lifting the heaviest weight possible to reach outright failure within the reps laid out by Mentzer for the particular muscle/body part, which could have been as little as 3 reps to 15 reps.
@@GeeeEm61
O.k. - but pretty sure O'Gallagher is saying he's gone to more moderate workouts, compared to his earlier more intense sessions.
Also, if he has 3 sessions per week - which I believe he did say here - then, no he's not waiting 72 hrs btw sessions - not even -
The math does not work out for the space he's putting btw his sessions, that you've indicated. (unless I've misunderstood?)
This; to me, (if Im correct) means there is a much bigger difference btw Mentzer & O'G in their building strategies, than what you've indicated.
@@barbarafairbanks4578 too long ago for me to remember and I’m not going to down time watching it again to determine this. I guess we all take something different from all the videos we watch.
I have a question. Where does leptin produced in lean and ultra lean people?as we know leptin is secreted by adipose tussue.
Generally I want you if its possible to make a video about leptin sensitivity and tolerance and whats going on from apetite prespective. Thanks a lot.
Leptin is produced in the same place in lean people as it is in fat people.
Anyone know the brand name or that sleeveless cutoff shirt, looks drippy!
I like an interview with professionals. I can always take away something from it even if their diet is different from mine.
I remember Greg Plitt had an amazingly low body fat year round. I would love to see your viewpoint on his “fasting OMAD liquid nutrition” diet. RIP Greg Plitt
He was awesome RIP
If you guys want good cheap dark chocolate, try trader Joe's dark chocolate lover's bar. It's 85% and is my all time favorite.
No it’s not
How would one pack in 1 gram protein per lb of weight?
Man, GREG dropped some gems in this one right out the gate. The first 6 minutes is nothing but bars. He should’ve charged you money to tell you that! Lmao. If you are overweight and watching this, and you dont do something about it after listening to Greg tell you how to regiment yourself each day. Be in a caloric deficit, fast majority of day, an also train, then you are the problem ! Absolutely fantastic information in this one. Bar after bar. If you’re looking to get healthy, this is exactly how i do it also, im also very lean like this. I fast from 630PM until 1PM next day, no breakfast. Never ever eat breakfast. That alone is why most people are fat in my opinion. Then at 1PM have a small lunch, then have a fairly large dinner, and repeat. Its not hard people. A lot of you just over complicate life
I used to skip breakfast, but I read somewhere that protein synthesis is better in the AM
@@monietz true! I mean, if you really have to eat breakfast and are the type of person that likes eating breakfast. I would suggest making it as small as possible. Like me personally i had to ween myself off of eating breakfast and what i did was towards the end of totally cutting out breakfast. I basically just had black coffee, with a daves killer bread brownie (which is basically just a really good protein bar).. an then eventually i just got down to black coffee. Now each morning i just have black coffee and transition to water.. then lunch at 1 PM on the dot
I really enjoy conversations like this. But I do wish there could be some more on women getting lean.
They have a lot of female YT health influencers. Also it’s the same recipe for men and women. Calories in vs Calories out and making sure you get enough protein to support the amount of muscle you are trying to maintain while also being active and consistent.
Can somebody please tell me what shoes Greg and Thomas are wearing?
My end of day dessert is 1/2 cup milk , full scoop vanilla PP and 1 cup frozen blueberries. Turns to ice cream
OMG whos next - Vshred ??
Thomas, change the beeping sound with the duck "quacking" sound. It's so much better 😎
Are any of these two honest about the trt or anabolic stuff they are taking? That has a huge part with how they get their physique I'm guessing.
Matt is open bout taking TRT.
Im curious, cant you just eat a bit more and do more cardio? Its not that hard to burn 500 - 1000 cal from running, cycling or swiming. Im around 15% fat with visible abdominals and looking to cut a bit more.
Can someone please give me a workout routine of what this guy was talking about. Just post in in the reply section
Anyone know exactly what Greg's 3 day split look like with every exercise?
So hard to stay lean when i live in Anchorage Alaska and am stuck indoors 7 months a year
I was at 7% before and I had this weird back pain when after waking up. I went up to around 12% and the issues just faded.
Under 10% is not healthy and it's only sustainable with steroids like OP
Adrenal glands stress?
I'm 65. When I go under 10% body fat my face looks very sickly and drawn. Everyone asks me if I'm ok ? I just can't do it anymore for that reason.
I had the same problem. Eventually broke down and started taking collagen with my morning coffee. It helped fill out my facial wrinkles when I get my bodyfat down. Surprised me, because I thought collagen was nothing but hype. I’m 67.
@@tnewcomb74011 I take collagen peptide also every day
Most important thing that wasn’t discussed is daily calorie intake
Eliminate the lunch and just do the Omad and feast like a king during dinner. Increase the steps too my boys.
26:16 THIS! If you want to get lean, pull back on lifting and don't do any intense cardio over 65% MHR! Walk a lot more! By doing less intensity you will not only be less hunger, you can also back way off on the carbs to almost keto levels (but higher protein, lower fat!). You'll drop like 5% body weight in a month with the majority being fat! To keep this sustainable and to keep 1 intensity session per week, do a crazy carb load once a week the day before your intense session, don't hold back but watch your fat intake! Cinnabon is recommended as is maple and pecan granola with oat milk and home made oven baked chips/fries! 🤤
He says he makes sure he’s in a caloric deficit. But how many calories is his body burning? Judging by his size I’d say about 2800-3000 calories depending on his height. That’s the 🔑 here
What’s Greg’s specific supplement for testosterone?
I know he sells his own called kino mojo, I think it’s the ingredients for that he’s quoting
Trenbolone
@@aokiaoki4238
Trenbolone (acetate) is an anabolic steriod, not T supplement.
Probably just standard test enanthate or cypionate.
30:23 Tongkat Ali and what is the second one he says?
Forskohli
When are you gonna interview Frank Zane ?
It must awkward for Greg when he’s talking about nattys and he knows that Thomas isn’t natty.
He over 40 and takes test. Not really that big of an issue, just brings his testosterone levels back to that of a younger man. He clearly isn't juicing judging from his physique.
@@fakerzdan just injecting testosterone you are enhanced. Doesnt matter if it’s at a normal level. I also wouldn’t supprised if he in something like clen as well. How rock hard his muscles are all the time. Even in podcasts they are pumped. Which is a sign of clen
It’s true. It’s not hard to maintain a lean physique with intermittent fasting and walking. Diet is key so dial that in and then just cruise and maintain. It’s not hard.
Practicing Veganism for 6 weeks and eating out last week gave me anxiety for 1st time in my life. Eating at home and making meals is much easier for knowing the ingredients and correct portions.
Veganism is a scam
Your anxiety c/b due to loss of B-12 & other nutrients missing fm your vegan diet.
Nobody stays on a perpetual deficit, and keeps or builds muscle, unless they are TRT or similar/greater.
Why?
@@ronburgandy3339 to be in a deficit, you are in a catabolic state. When that happens, your hormones downregulate. One is not in a condition to preserve and build muscle in a catabolic state. What people do, to preserve and build muscle while in a long term deficit, which is primarily influencers, is they become enhanced. TRT, thyroid hormone medication, among other medications that help them to hold onto their muscle and strength, while being sub 10 percent.
@@marksweeney5237 very true. The bodies negative feedback loop and adaptive system will not allow you to chronically be in a deficit, and build muscle, while being sub 10. With TRT it may be possible, but not natural.
@@ryankittle3431Both of them are fake nattys 😂😂😂😂, there is no bodybuilding without steroids , but you can't convince fools , let them be
@@ronaknanda6175 Delaur may be natty, in person, he looks like a normal statured dude. Camera angles are great magic for him.
How can you gain muscle if you are constantly in a calorie deficit?
Don’t be in TOO much of a calorie deficit while consuming enough protein to be in a positive nitrogen balance
You can’t gain anywhere near as much muscle compared to when consume surplus calories. You can gain a small amount of muscle so when in a calorie deficit trying to lose fat, people continue to weight train to reduce the amount of muscle loss from the deficit. When weight training, calories are keeping you alive and building muscle, there’s just far less calories available for building muscle in a deficit than in a surplus, and you can’t lift as heavy or with the same volume in a deficit, so the strength loss also lessens your ability to build muscle in a deficit.
Do a healthy bulk (aka clean bulk) to build muscle and keep the fat gain during minimal - that’s just my opinion based on the science
I hear you but 98% of guys are too fat. They need to focus on getting lean.
@@Spizort agreed. A lot of dudes underestimate how happy they would be just getting rid of the majority of their fat.
here's how I got to under 10% bodyfat
1. calorie deficit
What’s number 2?
@@ronburgandy33392. Go back to step 1.
I think some caution should be taken if running a calorie deficit. No more than 5% of maintenance calories or you may set off your body’s starvation/adaption mechanisms including metabolism down regulation and increased hunger. This is my personal experience
They butter the steak because it's been sitting and dry or for that juicy look.
Greg gets a bad rap from a lot of ppl for some reason, but he’s the real deal. He’s definitely natty, practices what he preaches, and has the results to prove it.
He also has always given tons of info for free
He gives great advice. He gets a bad rep because he sells a playboy lifestyle that turns a lot of people off.
I enjoyed this exchange between the two of you. Hearing that a small amount of chocolate is permitted daily is encouraging. I’ve noticed that guys who remain sub 10%, incorporate a bit of sugar daily into their diet, Jeff Cavaliere for example and you two.
This is were things get fun. Under 10 percent
YEARS ago, before I went into the Marines I did some body building. 2 1/2 hours in the gym a day 6 days a week. My bodyfat was unmeasurable by all 3 methods at the time (Tape, calipers and water) I also ate 8,500 calories a day, including 600+ grams of protein. 30 years later I'm holding steady at about 15% with Keto.
Greg never looks people in their eyes while talking 😅
When I go out to diner I just have steak and steamed broccoli
Chocolate so underrated as dessert, I eat around a handful of chocolate chips after every dinner, helps me go to sleep satisfied
I've done enough DEXA scans on myself that I now think any influencer talking about sub 10% BF should prove it. Not a knock on this video or TD. Dude is shredded. I just see these claims a lot without anything ever backing it up.
he's not at all shredded and this is easily possible.
@@markrung8051 I'm not gonna argue semantics. He's very lean for the societal average. Not my point, though. I see a lot of claims around sub 10%, when in reality I think some folks are at a dry 12-13% and getting away with it. There's considerable more effort in achieving and maintaining 9% vs 13%, and people shouldn't advertise the former without showing the data to back it up.