10 Simple Keys to Get Under 10% Bodyfat (and stay there) | KINOBODY

04 Jan 2024 · over 2 years ago

Intro

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.

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.

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.

A segment promoting truffles with Thrive Market and offering a 30% discount on orders along with a free gift worth up to $60.

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.

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.

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.

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.

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.

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