My NEW Refeed Strategy to Accelerate Fat Loss
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- čas přidán 14. 02. 2022
- Today, I explain my most effective refeed strategy to accelerate fat loss and get to 6-8% body fat without any side effects. Enjoy :)
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Much Love Greg...Best Fitness Channel ♥💪❤
Always a pleasure getting your insight on different dieting strategies. For me personally I’d love to see more training CZcams videos. I love your content and it adds value to my life plus motivates me to keep consistency up. Appreciate ya’ Greg!
I have disagreed with a few things about your advice throughout the years but i always found your diet advice to be some of the absolute best out there because it worked in practice.
Diet advice is useless if it doesnt work in practice.
hes right about everything...no i mean everything...i doubted him also
Greg the type of guy to have a speech about intermittent fasting held at his funeral.
LOOOOOOL
Greg the type of guy to have his BF% on his tombstone
Great content. Most authentic fitness dude out there for sure.. thanks Greg
Cant speak for others and the vlogs are kinda nice, but this is the OG kinobody content that really helps me dial in. Appreciate it !
Greg the type of guy to get married shirtless and declare he is 6% bodyfat in his wedding vows.
Killin the vids bro! Keep changing lives!
Perfect timing! Great information, thank you
Loving the vids Greg keep them coming
Gregg always killin it💪. Have a great day kino octane
The Goat been listening to your advices for almost a decade now :p
I have found for me that staying in a slight calorie deficit 5-6 days per week, and eating at a small surplus 1-2 days a week works best. Allows me to stay single digit body fat year round with ease.
Same!
How slight bro? 100-200 kcal deficit?
Sam
Great video, keep up the amazing work
know you are not a youtuber as u stated but I CANNOT FREAKIN BELIEVE YOU ONLY HAVE 500K SUBS!!! YOU ARE THE BEST!!
Love your advice brother
Salute my fellow
Shredded bro
🔥💯💪
Never was interested in your channel but i saw you on More plates MD and on an other interview and i like what you said.. So new sub here and will check out your program 💪
Whose the crusher over your right shoulder? Bomb ass Boogie Nights style stash.....killin it!
Greg, I just want to say that your videos are fucking awesome. It’s been so helpful and enjoyable to watch your fitness content. I’ve started doing intermittent fasting and using the principles you discuss in your videos 10 days ago.
In 10 days at a 200-400 calorie deficit with your approach, I’ve already gotten back to clearly seeing the bottom line of my abs again for the first time in years. The intermittent fasting works perfectly for me because I am not a morning person at all which makes it require a lot of discipline to wake up with enough time to make a decent breakfast before work. I was in the habit of drinking meal replacement shakes in the morning since I didn’t have the time for a traditional breakfast. I would have nausea and counterproductively low appetite doing this.
Now the nausea is pretty much completely gone, my energy levels are the same or better, and I’m really loving a more fit lifestyle again.
Thanks a ton man!
Do you know your bf%? I'm thinking the refeed MIGHT be what I need to push yo under 12%. I know I'm close.
Great stuff, dropping body fat with your advice. Thank you
Love your videos Greg. I'm following you from Yorkshire, England. Keep up the great content 📹. Peace and love ❤️.
nice! I was born in Yorkshire (Hull). Live in Cornwall now though but visit once every year or so
Greg the type of guy to cut his hairline to cut calories.
I like this format like we just talking
Greg the type of guy to tell us a secret he’s supposed to keep secret
3 days in a surplus makes a lot of sense honestly.
Great video. Greg is so passionate about getting lean.
I’ve been lean for 3 years now. I dont count calories with numbers. I look at food and imagine what it might be at. If i feel weak i add calories, if i gain more fat than usual i eat less. If you do this way you eventually get so use to it that in doesnt really mattera if you go surplus on weekends for example. I think i do it often on weekends. Everyone is different but this calorie count is extremly hard because you have to count everything in numbers and pretty much make your own dinner everyday. Some days i walk 10k steps and another day i work hard and one day i sit by the computer all day long. I drink beer every weekend to. Maybe if i wouldnt do that i might get better results. But as long as you get stronger and reaching your goal, you are going the right way. It’s actually so much easier to control when you get to the lean point you want to be at! The part i find hardest is to actually gain muscle when you reach plateus, and still want to be lean because you simply look amazing!
Cheers 🍻
I don’t count calories with numbers either, I currently use letters.
@@ronburgandy3339 lmao 🤣
i am following the same approach right now. Do you eat anything you want or do you try to stay clean?
@@rolfrau5743 I just try to make my own dinner and stay away from semi-finished products. I love the italian kitchen so i eat alot of pasta with high protein etc etc! Try to just eat as delicius as i can! I fast to and i find that i can eat more enhoyable food with that method! 😀
Thanks brother cheers from toronto
Greg can you please tell me what was your all time max reps on one arm push ups? I am trying to get a hang of what's possible in terms of max reps, a realistic lifetime goal, as well as a guideline to get to your approximate size (of your horizontal press muscles) and relative strength.
Also I purposefully slow down the negative phase of the movement, just enough to keep my torso parallel to floor. Is it a good way to go about it? For hypertrophy?
Thanks.
Hello Greg. I have a question, you said that you only do weighted pull ups for the back, is it enough to build lower, middle, and upper traps? Or do you include rows? Thanks!
Great advice. I maintained for 2 months because of the binges and I thought hey cheat days are good right…. Nope! Made it so much harder to keep to the aggressive deficit I need. I am very overweight though so I don’t feel much hunger fasting
so now that you have a girlfriend are you breaking your fast earlier? If you know what I mean
Greg the type of guy to count toothpaste calories
You should update your other programs. I think warrior shredd could be your best one yet if you just fix the nutrition tactics around a little bit
On this video you can see that Greg is natural!
He is. Anyone who doesn’t think so is foolish. Then I guess anyone who has an impressive physique is on PEDS, that’s BS. If someone thinks that low what’s the point of working out if you don’t believe an impressive physique is attainable
Jason Blaha has your former client Isaac. Possibly Ezekiel, too.
I'd like to challenge Greg to an armwrestle. Then again in a year. On camera. Goals!
yes i got headaches switching calories too much! been doing an aggressive fat loss approach and has been great seeing the scale go down is very motivating and i let my body tell me when i need a refeed.
I’m just started AFL program still learning not sure on exact protein intake I’m just over 300 pounds
@@devingreen1853 for a male a safe bet would be anywhere from 150g - 180g of protein will be plenty. just know that more protein will either mean less carbs or fat but i dont mess around with fat too much mostly stick to around 30% of calories from fat. then the rest protein and carbs how ever you want to divide that up. hope that helps. you got this!
@@andrewgregoire3370 awesome thanks
Watching this as Im already making my dinner. And it’s a refeed meal lmao
How about some muscle gain from Kinobody? Been looking the same or smaller. I think he was at his biggest when I first heard about Kinobody
so if my maintaince is around 2600-2700, your basically saying to jack up calories from there to 3200-3300 for 3 days??
Greg the type of guy to have 32k video quality
Can you make a video explaining that psychological break when you’re above 12% body fat
Should you be doing this type of strategy at 21%?
Any credit to the Goat Lyle McDonald? He talked about this exact thing, longer refeeds have now been proven to be more efficacious than single day refeeds
this guy may be not the best strenght and hypertrophy trainer but for sure is the real deal on cutting
He's strong as shit
And combining fitness goals with lifestyle.
Thought the exact same. Maingaining and lean bulking is a meme when it comes to muscle building. Your not accurately gonna track a 200 calorie surplus daily
You have to accept fat gain to get jacked. The irony is that greg built his base bulking and getting to 17%ish body fat.
@@m74d3 Good luck getting to a 3 plate bench while lean bulking and doing 3 sets of chest per week lol
@@m74d3 He does this for a LIVING. Of course he is strong. He has dedicated his entire life to it. Its harder for people that have other shit going on
I figure if I just get myself to 75. Lift heavy Mon/Wed/Fri and do cardio on other days some Pilates so I don’t get sore I can get body shape back
Do you do intermediate fasting everyday?
What if you're at maintenance and trying to stay 8% all year long, but still hungry? When would you then have a refeed or ''cheat''?
Amazing video 🔥
10k calorie cheat day and then fast all day, next day
Personally, If I feel that my appetite hits me hard, I can stop being in a deficit for a day and even double the calories and then just pick it up next day in the deficit again...
The thing with hunger is to trick it. You dont walk around hungry all day if you getting use to something. If you are somewhere below your daily recomended intake and still hungry after two weeks. Then try eat more filling calories. Its easier to be ”hungry” in the early day and get filled later and specially when going to sleep.
Embrace the suck it’s worth it if your at 8% body fat. The showing off benefits and the confidence I feel at 6 % year round is heaven for me. Who doesn’t want to have shredded abs, obliques and separations all over the body, it is fascinating to look at yourself at that body fat.
What carbs ..is 100g white rice a good source or 100g of sweet potatoes
I love this refeed strategy, I will be using it.
Great content. What do you think about oatmeal for fat loss. Personal I think it’s overrated. My first meal used to be oats and low fat cottage cheese. Now I have swapped the oats for potatoes ( total calories for the meal is the same 500 cals) yet the potatoes keep me fuller way longer. Much easier for me to cut on potatoes what do you think about oatmeal would love to hear. Great content. Thanks
Oats are for bulking IMO as they are calorie-dense. potatoes are way better carb choice for cutting
Thanks for getting back to me yeah I agree. Potatoes have more volume and less calories per 100 grams. And oats just aren’t that filling for me at least.
Real shit right here honestly
18 days cut then 3 days refeed so you can keep the refeed on the 3 days the same (for me it's Friday-Sunday)
Golden!
Greg the kind of guy to yell out the last word in every sentence
I am on the Greek god 2.0 program around 17% body fat
I usually gain body fat pretty easily and was looking to follow the below modification:
Rest Days (4 times per week): -100 calories under maintenance
Lifting Days (3 times per week): +500 calories over maintenance
Two questions:
1. Is this still the most effective way for me to lose fat and gain muscle?
2. I am still fasting for the first 5 hours of my day after I wake up - should I continue doing this?
Thank you Greg!
The total calories you eat per week is what’s going to impact your goals. I would suggest deciding if you wanna lose fat, gain muscle or maintain.
If you’re 17% bf and have a significant amount of muscle, then I’d say go into a caloric deficit to get your body fat percentage down. The kinobody Facebook group is a big help and you get access to it when you purchase a program.
It's the best way to gain a lot of strength, and in my experience muscle too. The superhero progarm is just specializing each body part to maximize growth. Depending on your height, at a certain weight, with the correct distribution, you'll look great
in order to lose fat and gain muscle, on GGP, try a daily 200 cal deficit, with protein atleast 1gm/pound bodyweight. will be a very slow process, you'll be losing a couple of pound of fat each month, and hain around a pound of muscle each month, however give it 6-8 months, and watch your physique transform.
great strategy...stay in a slight deficit...and then 3 days baam!!!
Blueberry collagen ever coming back? That was honestly the best protein I’ve had ever. The vanilla and chocolate don’t do it for me.
Love you Greg❤️😍🦍
You'll watch an entire Netflix show even when the first episodes are slow and boring just because someone told you "it gets better." *But what if you looked at your goals like that and watched your life get better instead?*
Uh no if the show is boring from the first episode on I ain’t watching shit
started eating tacos with corn torillas and guac for my feast, as well as using hot water for my protein shake (super set a rice krispy). I have never been so satiated and dialed in.. IN MY LIFE.
Idk why Kinobody is cutting to low 170s when he is 5’10.5 with 10+ years of training.
If he committed to a long lean bulk up to around 195lbs and 13-15% BF then cut to like 185lbs 10%BF. He would look even better then he does now.
I don’t think he is at his natural muscular limit he just cuts a lot. And maybe if he adds in 1 more day in the gym to hit lagging body parts.
I’d love to see him run that bulk trial for like 6-8months would be awesome.
He was about 10% in the greg doucette video at 185 lbs
Greg, you should try this out, because it helped me go from 192 pounds to 164 over the span of 4 months with no slow down in weight loss:
I did basically your warrior shredding program at 2100 food calories every day but drank as much beer as I wanted every Friday and Saturday night. I did not drink Sunday through Thursday unless I counted it in my 2100 calories. When I say as much beer as I want, I’m talking 1,500 calories worth of beer per Friday and Saturday night. It was crazy how the weight melted off, and I am the same height and age as you. There’s something about these refeeds that keeps your metabolism going!
So you drank 3000 calories a weekend? Your deficit during the week must have been insane.
I’m getting ready to purchase movie star body program, can anyone tell me if it’s all body weight or is the body weight just an option?
Has both
Nice
GREAT VIDEO 👍
Mr Anthracite PA 2021 NATURAL PRO
💪🏽✝️💪🏽
I wish u would post studies. I’d like to read the literature
You're on a low dose test and increase sometimes along with prolly var and gh.
It's time to do some teeth whitening Kino
Mark my words, the fitness industry will jump on this band wagon..but we heard it here first. 👏🏻👏🏻..
Yes
Every reefeed day after I cut my calories in half and weight loss stays moving the best then not having the reefeed day .
anyone dealing with any mental side effects? I find my mental clarity is slowly decreasing and I can't concentrate as much. My overall work capacity is decreasing the leaner I get...
I also either gain weight too fast or lose weight too fast even though on paper my progress should be a slow and steady downward trend...
Personally I just like having a range of calories to hit. A 200-700 calorie deficit. Some days you're hungrier and some days you're not. A 200 calorie deficit is literally like eating at maintenance.
*Greg the type of guy to run a photo enforced red light just to flex on camera*
Não consigo entender nada coloca a legenda em português (Brasil)
Learn English. It's important
eating 1500kcal beeing 6ft1 and stalled at 80kg going 4 times to the gym walking 10000 steps everyday on gym days i also do 40min cardio on off days i walk 20000 steps. maybe i need diet break cuz i went from 100kg to 80kg and it took like 4 months so maybe too long. i feel like shit in the gym .
Too low calories
@@jigglybandito9505 when i go higher i weigh more so idk
@@superyellowfirecar3158 Bump them up into maintainance or slight above and stay there for 3-4 weeks then go into deficit again.
@@claudiopenaaguilar2994 what maintanance 1500kcal is my new maintanance if i eat more i only waste my time
Believe me you won't it will benifit you long term. If you keep lowering them what you think will happen when you start eating normal again? Bump them up to 23-400 cals for 3-4 weeks.
🙏
You are an inspiration, would you consider a video on what to eat when meat is unappetizing and tummy is suddenly upset by meat?
you need meat to be healthy and get positive results from the gym. figure out why youre feeling sick from meat, usual cause is lack of stomach acid which is fixed by taking Betaine HCL.
Soo a 3 day Re-feed a week or month?
Are you Stupid?
i have a cheat day every 2 weeks then don’t eat 2-3 days after cuz i have no appetite 😂
The weight gained on a refeed is water, mostly, you're still losing fat. This is the whole point lol
200 mg benzo on empty stomach and lots of water.
Crazy how much muscle I’ve gained while doing intermittent fasting. The whole “protein synthesis” agenda needs to stop.
AGREED PROTEIN SYNTHESIS ALONG WITH ALOT OF OTHER FAKE FITNESS INDUSTRY DOGMAS HAVE TO STOP!!!
have you started finasteride? your hairline has retreated a lot since I last watched a few years ago
That hairline tho
dude timestamp
your videos ffs
what do i have to do to look like a skeleton? i mean i actually want no skin and look so ripped so i look like a skeleton? is that hot? i was thinkin bout suicide, die then have friends take picts of my corpse and posting them for ripped or shredded mag? would i make the cover? would u be jelly? luv ya greg wheres sara? playin barbies? lol
Now strict at 1200 calories finally seeing weight shift. I’m using gelatine not collagen… is there more benefits to collagen than me just using the gelatin powder from health shop? I have it with hot water each 2pm 🕑 to help me get to 530 dinner fasting. I started at 96kg (pregnancy weight 3rd kid) down to 84.0 now
I hate the concept of cheat days. You’re never going to get lean if you have cheat days. One cheat day can undo a whole week of progress… Great video bro. You’re a nutrition genius. 🦾🔥
Greg the type of guy to buy his date dinner but not get anything for himself.