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

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.

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.

Chocolate

• 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