10 Simple Keys to Get Under 10% Bodyfat (and stay there) | KINOBODY
- Greg Gallagher discusses staying lean year-round and maintaining a body fat percentage under 10%.
- Emphasizes focusing on enjoyable ways to eat at a calorie deficit, including intermittent fasting and having a big dinner feast.
Greg's Keys to Staying Lean Year-Round
- Caloric deficit is crucial for staying lean.
- Enjoys intermittent fasting and prefers saving most calories for a big dinner feast.
- Prefers foods that satiate him, including lean meat, fruits, potatoes, and a bit of chocolate.
- Cooking at home allows control over oil and butter usage, making it easier to stay lean.
- Eating similar things day in and day out helps in staying satisfied and full.
- Avoids huge deficits and focuses on making the diet enjoyable and sustainable.
- Regular walking and key lifts aid in maintaining muscle while losing fat.
Eating Out at Restaurants
- Tracks the first meal and pays attention to portion sizes when eating out.
- Prefers lean options like shrimp cocktail or oysters and focuses on the main course, such as steak and potatoes.
- Avoids calorie-heavy appetizers and salads to stay within caloric limits.
- Controls portion size and signals when to stop eating to avoid overindulging.
- Recommends being active and listening to the body to avoid excessive calorie intake.
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Opting for Leaner Cuts of Meat
- Lean proteins are preferred for reducing calorie intake.
- Choosing lean meats like filet or strip loin over ribeye can help in managing fat and calorie intake.
- Requesting to cook burger patties well-done can reduce fat content.
- A balanced intake of fat, protein, and carbs is found to be the most satiating.
- Including milk chocolate in the diet for enjoyment and to stay consistent with calorie deficit.
- Practical approach to consuming chocolate for pleasure rather than strategic reasons.
- Preference for milk chocolate over dark chocolate due to caffeine sensitivity.
- Introducing variety by rotating different dessert options to maintain adherence to calorie intake.
Does Greg Train Fasted?
- Enjoys training fully fasted or after a small meal for improved well-being.
- Training preferences include fully fasted sessions or training after a smaller meal.
Greg's Current Training Philosophy
- To maintain a lean physique, focus on hitting daily calorie targets and getting in 10,000-14,000 steps.
- Build strength through three workouts a week focusing on progressive overload and key lifts.
- Training split: Upper body days (horizontal and vertical pushing, back, arms), leg day, and traps after leg day.
- Stay focused on your goal physique and avoid getting "goal hijacked" by other fitness goals.
Greg's Recommended Exercises for Building a Great Physique
- Recommended exercises: incline press, weighted pull-ups, shoulder press, Bulgarian split squats, and Romanian deadlifts.
- Strive to consistently increase reps and weight, but adjust volume based on what works best for your strength progression.
- Focus on adding reps and increasing weight as you build up to your goal physique.
Training Intensity & Importance of Recovery
- Higher training volume may lead to increased hunger and difficulty maintaining a deficit.
- Greg's leanest physique was achieved through walking and minimalist lifting, as training more led to increased appetite.
- Necessary to track progress, experiment with different strategies, and prioritize recovery to improve fitness and avoid burnout.
Greg's Recommended Supplements
- Essential amino acids help prevent protein breakdown and have a hunger blunting effect
- Magnesium, zinc, and Boron support testosterone levels
- Collagen protein is filling and less insulinogenic than whey protein
- Test and find what supplements work best for you
- Cutting to a low body fat increases risk of muscle loss and makes it hard to hold onto strength and muscle
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