Nutrition Plan Introduction
Movie Star Body Nutrition Plan
Welcome to the Nutrition Plan for the program! Now, the goal is for you to look your
absolute best 12 weeks from now. This means we are going to be doing things a little
differently. You see, we are going to eat at the perfect deficit to lean down to single digit
body fat while recomping (gaining muscle strategically).
You see, when the goal is to get exceptionally lean (6-9% body fat), we must emphasize
a little more patience. Go too low in calories and you will spike hunger and impede
muscle growth, hormonal levels and metabolic function. My goal isn’t just to strip you
down to a low body fat. That’s the primary goal, however, I also am going to ensure you
feel your absolute best.
I want you to be able to maintain your leanest physique for life! I want you to enjoy high
powered hormonal levels and a roaring metabolism. And of course, I want you to pack
on some muscle over these next 12 weeks. So, we will be eating at a smaller deficit
than you may be used to.
To lean down to a low body fat while also improving your physique and strength, I
recommend doing a 400 calorie deficit per day!
Creating The Perfect Caloric Deficit for Single Digit Body fat
Calculating The Deficit - Take your bodyweight in pounds and multiply it by 15! This is
your maintenance calories. This is how much you need to eat to maintain your current
weight. We are going to cut this number by 400.
For example; lets say you weight 180 lbs...
180 x 15 = 2700 calories (maintenance calories)
2700 - 400 = 2300 calories (cutting calories)
A 400 calorie deficit will enable you to lose about 3.4 lbs of fat per month! Now this may
not sound like a lot, but this is the absolute best strategy when we are striving to get
super lean (and reveal great muscle size too).
When cutting to single digit body fat, a bigger calorie deficit will cause hunger issues,
drops in performance and muscle mass and hormonal output and metabolic function.
We must side step these issues altogether! So, that means we must take our time! But
best of all, not only are you going to strip off fat each month, you will be increasing
strength and lean body mass.
Now interestingly enough, once you are under 10% body fat, your body is very limited in
how much body fat you can burn off each day. The 400 calorie deficit seems to be the
upper limit. So if you eat at a larger deficit, the extra calories are burned typically
through muscle. (So by going in a bigger deficit, you actually are getting no extra
benefit, just a drawback).
Those that cut too hard when they want to get super lean, inevitably plateau really fast
and never reach their goal of achieving and maintaining a perfectly chiseled physique.
Important Note
Now, if someone is 20-30+ pounds overweight, dropping 3-3.5 lbs of fat per month may
not be very noticeable. But if you only have 6-15 pounds to lose, that’s a HUGE
DIFFERENCE. If you rush it, you are setting yourself up for a tortuous rebound.
Every time I’ve gotten to 6-7% body fat, I’ve always focused on hitting a 400 calorie
deficit and I end up looking solid when I get lean (good strength and good muscle). In
the past, when I’ve tried to do a bigger deficit, I ended up either screwing up, or losing a
good chunk of strength and muscle.
If there’s anything I can impress upon you in this module, it’s to embrace patience!!! And
trust me, at the end of the 12 weeks, you will look better going a little slower. More
strength, more muscle and a better all around physique.
Simply put, it’s a massive mistake to do a bigger calorie deficit (when the goal is to
reach single digit body fat). Basically, I’m looking out for yah man!
But trust me, I know the temptation. In the past, I remember wanting to get shredded
quickly. I wanted to get my diet over with ASAP. So I did low calories and lots of cardio!
It never worked. It was fkn misery and a disaster.
What I Learned from One of My Mentors
Movie Star Body Nutrition Plan
One of my mentors, he runs on of the biggest Hollywood studio’s. They make some of the best
movies every year. Knives Out was one of them!
I remember when we were chatting back in 2013. He gave me business advice. But it is just as
viable for you physique! He said, Gregory, “Take the long road, it’s faster.” Some of the best
advice I’ve ever received.
You see, you can’t rush the process. Especially when we are talking about the human body and
the intricate hormonal feedback loop designed to keep up alive and thriving.
If we eat too little and exercise too much we create a massive stress response that makes life
BRUTAL. Leptin levels plummet and ghrelin shoots up. This triggers us to conserve energy and
it also triggers massive cravings. What’s more, cortisol levels increase and testosterone drops.
Essentially, we are making achieving our goals of building a Movie Star Body, nearly
impossible! So, cutting on a smaller calorie deficit will get you shredded faster! Simply because,
you won’t be running around in circles, falling off the horse and getting back on the horse. This
is a common situation for a lot of guys in the 10-15% range.
So, my goal is to make you look absolutely incredible 12 weeks from now. To get you leaner,
stronger and improve proportion. I don’t just care about weight loss. I care about the total
package. Strength, muscle development and leanness.
Here's the beauty...
Now, when you are cutting on a 400 calorie deficit, combined with a specific style of fasting
each day (proper macronutrient intake), strategic supplementation and the lethal lifting program
I’m going to teach you; crazy things happen!
You see, you are turning your body into a recomposition machine! You are turning your body
into a fat burning and muscle building machine!
We are sending powerful impulses to your body! Impulses to strip off fat, increase strength and
muscle tissue! So week by week not only are you going to look leaner! You’re also going to
become stronger, harder, more dense and look way better. Movie Star Body Status baby!
Fasting boosts growth hormone, increases fat mobilization, improves insulin sensitivity and
nutrient partitioning! As well, the intense lifting program we are doing is going to allow you to
add 5-10 pounds to your key lifts each month! As you get leaner and improve your strength on
key lifts during the first 8 weeks of the program, you are going to look FREAKING AWESOME.
(oh and that doesn’t even include what we will be doing for the final 4 week shrink wrap phase).
The Goal
In 8 weeks the goal is for you to cut 6-8 pounds of pure fat. That will slice about 4% off your
body fat. So if you’re currently around 12%, you will be at the coveted 8%. If you’re around 10%,
you will be about 6%. That’s very nice! As well, we will be able to increase your muscle mass by
2-3 pounds and key lifts by 10-20 lbs . That doesn’t sound like a whole lot, but it is! Those are
phenomenal gains and the difference in your physique will be profound!!!!
This sets the stage for the Break Away Effect. When you go from being in solid shape to
standing out like an absolute Movie Star. Chiseled beyond belief.
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Proper Protein Intake
Movie Star Body Nutrition Plan
Now that we have your calories set. We must find the proper intake of protein! I recommend
eating 0.8g of protein per pound of bodyweight. Take your bodyweight in pounds and multiply it
by 0.8g. That’s your protein intake.
Ex: 180 lbs x 0.8 = 144g of protein per day (140-145g for simplicity sake).
Now I used to stress out about hitting the perfect amount of carbs and fats and protein - but that
made things way too complicated! By no means do I do this anymore!
I focus on hitting my calories and protein and eating a balanced diet! It’s that simple! I don’t try
to cut out fats or carbs whatsoever. I simply hit my protein and calories and enjoy wholesome
tasty foods!
Calories & Protein Review For Getting to Single Digit Body Fat
Here are calculations for 140 lbs to 200 lbs…
200 lbs = 2600 calories and 164g of protein
190 lbs = 2450 calories and 152g of protein
180 lbs = 2300 calories and 144g of protein
170 lbs = 2150 calories and 136g of protein
160 lbs = 2000 calories and 128g of protein
150 lbs = 1850 calories and 120g of protein
140 lbs = 1700 calories and 112g of protein
Typically, with this approach your protein intake will be around 25-28% and your fat intake
around 35% and carbs around 37-40%. Eating more carbs and fats will help support your
natural hormonal function! This means you will be able to enjoy healthy levels of testosterone
while cutting to a low body fat.
What’s more, carbs are also protein sparing and help replenish muscle glycogen and fuel
intense exercise. So many people, that were going lower in carbs pervious, may even enjoy
greater physical performance. Now it’s time to discuss the mechanisms that we will be using.
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Intermittent Fasting
Movie Star Body Nutrition Plan
Now one of the key strategies we will be utilizing is intermittent fasting. I’m sure you are very
well versed with fasting, but we are going to do a quick run through so you know exactly why
and how we are doing this!
Intermittent fasting is when you don’t eat for an extended period of time. In our case, we will be
fasting for the first 4-6 hours of the day. It’s that simple 😃
Fasting increases fat mobilization, boosts growth hormone and has an extensive ray of health
benefits. Fasting can boost mental focus, improve cellular repair (autophagy) and even trigger
the growth of new brain cells via increasing brain derived neurotrophic factors (BDNF).
I’ve found fasting to be extremely helpful when the goal is to increase muscle and decrease fat.
By having a fasting period each day, you get to focus on fat burning. While the eating phase
helps with growth and repair.
Plenty of research has shown great recomposition effects with a fasting based plan. For
example, this study shows superior body composition to the fasted group https://www.ncbi.nlm.nih.gov/pubmed/1... …… As well, this study shows that the fasted group
beat the high meal frequency group on nearly every paramater (body composition, exercise
capacity, insulin sensitivity, glut4)... As well, this study, showed the fasted group beat out the
high meal frequency group with better composition. - https://www.ncbi.nlm.nih.gov/pmc/arti........
Now if the goal is to gain as much muscle and strength as possible (with no care for leanness),
then fasting offers little to no benefit! But when the goal is to build an incredible physique that is
lean and chiseled. I believe, this is exactly where fasting shines. It allows people to experience
concurrent muscle growth, while stripping off fat (when done correctly with proper calories,
protein and training).
Now by no means do the benefits of fasting stop there. The real benefit of fasting is how it can
make getting lean truly enjoy.. By fasting for the first 4-6 hours of the day, you give yourself the
ability to eat big meals while dropping fat.
What’s more, for some people, eating first thing in the morning can cause more hunger
throughout the day. This is because cortisol levels peak in the morning. When you eat, you
trigger insulin, (high cortisol levels and high insulin can cause a rapid spike and fall in blood
sugar leading to hunger).
Fasting during the day makes getting lean effortless. You can simply focus on work and the
things you have to do and look forward to an epic meal at night.
So, if you wake up at 8am the goal will be to fast until 12-2pm for your first meal!!! (4-6 hours
later)
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Eating to Get Super Lean (The Secret)
Movie Star Body Nutrition Plan
Now, here is the deal, we have discussed the calories, the protein intake and eating a
balanced macronutrients (proteins, fats and carbs), and we have even discussed the
power of fasting.
Now, it’s important to discuss the real issue stopping people from getting really lean,
especially when it comes to getting to single digit body fat. The issue my friend is
TRACKING and ADHERENCE.
You see, most people fail to get very lean because they aren’t tracking their calories
correctly (therefore they are not actually eating in a calorie deficit). Alternatively, they
mess up their diet and never see the results they are looking for.
To achieve a Movie Star Body in 12 weeks, we want to control for these two variables.
We want to make the Tracking and Adherence downright Effortless. (I’ll be supporting
you on the coaching calls and in the Facebook group on these two variables).
This means there will be a precise eating system for this program. In fact, I recommend
eating very similar each day! I know, I know, variety is the spice of life.
But here’s the thing, too much variety and it becomes really, really hard to track
calories. When we are trying to reach the highest level of leanness and physique
mastery, there’s little room for error.
What’s more, keeping your diet SIMPLE is a hack to achieve more success and
productivity in your life. Simplifying your life serves to eliminates decision fatigue and
allows you to be more effective for more important matters. Some of the most
successful people in the world, eat the same meals everyday and wear the same
clothing.
When I’ve gotten my absolute leanest I’ve been hyper focused on being simple and be
bang on with my tracking. The same holds true for my clients!!!
The Eating Structure
So on this plan we are going to be fasting for the first 4-6 hours of the day. Sparkling
water and black coffee baby. Then, we will be keeping our first meal very light. I
recommend sticking to the same thing everyday. For me, it’s 1.5 scoops of collagen
protein (135 cals, 30g of protein) and a delicious rice crispy square (240 cals). All in, I’m
looking at 375 calories.
Collagen has advantages because it’s very filling per unit of calories (especially when
consumed in hot water), and it’s great for your joints, skin, hair, nails and gut health.
Alternatively, you could have 3-4 eggs (200-300 cals and 20-30g protein), and a
banana. But again, I recommend keeping this simple and consistent.
The first meal is our light meal and the goal is to tie us over until dinner time. This way,
you can enjoy an epic dinner everyday. Depending on your calories, you’ll be able to eat
a 1000-1500 calorie dinner each and every night. Pretty damn unreal RIGHT?! I’d say
so!
Dinner should consist of lots of filling protein lean meat, moderate amounts of fats and
some carbs (potatoes or rice). My go to meals consist of flank steak and potato wedges.
Burgers made with extra lean ground beef and some sweet potato wedges. Or breaded
crispy chicken breasts and rosti potatoes. OR my personal favorite haha a triple steak
chipotle bowl with lots of cheese and guac and beans and rice (small scoop). I have a
meal plan you can reference if you need help here! Make sure to check it out.
If you are someone that doesn’t like to cook, it is great to find 2-3 restaurants that you
can eat at and perfectly hit your calories and protein. Again, the most important thing is
keeping this really simple and easy to track! I need you to hit your calories every day
with ease. It SHOULD not be complicated. After these 12 weeks you can have more
variety and mix it up. But I want to guarantee MASSIVE SUCCESS over these next 3
months.
Now, finally, you will get to enjoy a light night dessert everyday on this plan. Just like the
other meals, the goal is to keep this super simple and to enjoy something that satisfies
you perfectly. This meal should be around 300-600 calories depending on how many
calories you have left.
Historically, my favorite option has been a 100g green and blacks chocolate almond bar
(550 calories). I’ll put it in the freezer and it’s incredibly good. After I eat one of those
bad boys, I’m full as heck and have zero cravings! (even if I’m in a calorie deficit).
Alternatively, I’ll have 1-2 magnum icre cream bars.
Now, it may sound absolutely crazy, eating chocolate/ice cream bars every night, but if
it helps you stick to your calories and stay in the calorie deficit then t’s an absolute
game changer.
Now getting a chocolate bar (that’s wrapped with the calories on it), is very different
than eating cooking or scooping ice-cream. Almost everyone that does the latter is
going to go for a little bit more. But with the chocolate option, once the bar is finished,
YOU’RE DONE. There’s no temptation. It’s gone!!!
Every single time I’ve gotten my leanest, I’ll usually eat about 1600-1800 calories from
my light meal and big dinner. Then finish off with 400-600 calories of late night dessert.
It’s a fool proof system and it’s the easiest diet in the world.
My clients that do this option get INCREDIBLE results! It just makes hitting the calories
so easy. Pretty much everything has the calories on it. All they have to do is cook a
1000-1500 calorie meal everyday. (or find a similar option for eating out. This may
require asking for double meat, depending on restaurant portions).
Now for the last meal, if you’d rather eat something else go for it! You could have some
eggs and an english muffin with butter (make sure to track the butter though). Or you
could have greek yogurt with some banana’s and almonds. But simply put, I find the
chocolate option gets the job done LOL. I always am satisfied after.
Now, your big meal should be about 55-60% of your total calories. You should break
your fast with about 20% of your total calories. And your final meal / dessert should be
about 20-25% of your total calories.
So if you’re 180 lbs, you would be eating 2300 calories per day.. Here’s what it would
look like
Meal 1 (break fast) - 400-500 cals (collagen protein, fruit.. or eggs and fruit)
Dinner - 1300-1400 cals (Epic Dinner - lean meat, potatoes, tacos…)
Dessert - 500 (Dessert ;))
Important Note
The whole goal of this nutrition plan is to give you the easiest and most satisfying and
simple approach to hit your calories and protein everyday.
If you don’t need such a big dinner, then eat a bigger lunch and make the dinner a little
smaller. But focus on finding the most satisfying approach for you!
Now that we covered this strategy, lets do a more streamlined recap to really drill this
new eating style down!!!!
Breaking the Fast (and every meal after)
Movie Star Body Nutrition Plan
So lets say that you wake up at 7am. You’d have plenty of water, a few cups of coffee
and you’d want to break your fast around 12pm (4-6 hours after rising)…
For maximum fat loss, I recommend keeping this meal relatively light. In fact, I keep my
first meal around 300-500 calories.
My favorite option is 1.5g of collagen protein (135 cals and 30g of protein). And a 240
calorie rice crispy square and a banana (100 cals). That’s about 475 calories. I find this
fills me up nicely for a relatively small amount of calories. Alternatively, you could have
an omelette with (3-4 eggs) and some fruit. Or you could have 1-2 protein bars and an
apple or banana.
Regardless, I recommend keeping things simple and breaking your fast the same way
each day. Find your favorite way to break your fast and stick to it!!! I’ve experienced the
best results when I focus on simplicity and consistency.
Part of the reason for this is that tracking calories can be difficult. My clients get the
absolute best results when they keep things as simple as possible! The simper, the
better! For the next 12 weeks lets keep things really simple and focus on achieving the
best results possible!!!!
BONUS: You can drink a cup of coffee after your small meal to blunt any hunger you
have until dinner time. This works quite well. Or if you’re working out before dinner, you
can take the recommended supplements (kino octane and kino amino’s).
The Big Meal (Dinner): 1000-1500 Calories
Okay so this is the very fun part!!! On this plan, you get to eat a massive and deeply
satisfying meal every single day. This is the big meal. .
This meal will be between 1100 and 1500 calories, depending on your calories. I
recommend consuming a large portion of meat, veggies and potatoes - for a highly
filling and nutritious meal.
For example you may have between 12-16 oz of meat (steak, extra lean ground beef)
and 12-16oz of potatoes or sweet potatoes and butter/oil for cooking and taste and
some veggies. Alternatively, you can have an epic Mexican style feast with corn
tortilla’s, steak/chicken, salsa, cheese, guacamole…
These are my two favorite options. If I’m going out for dinner I’ll have steak and fries or
a double burger and sweet potato fries. The main key is getting a large serving of
protein (12-16oz) and hitting your calories. (1100-1500)….
You can have the big meal around dinner time or whenever is best for you!!! One secret
hack is to fill up on the protein and veggies first. And consume potatoes wedges 30-60
minutes after. This extends the meal. This is more of an advanced strategy for those
that are trying to get down to the final level of leanness (5-7% body fat).
The Daily Dessert (Or Late Night Meal): 300-600 calories
This is what makes the diet absolutely effortless to stick to!!!! Every single night you get
to finish off with a delicious and satisfying dessert. Now remember, by no meals will
eating dessert affect your fat loss negatively. As long as you hit your calories, protein
and workouts you are 100% set.
I’ve found that allowing myself dessert each night, makes fat loss easier. This is
because I stick to the diet with absolute ease. I also find that dessert satisfies my
cravings nicely.
Now of course, the key is to pick a dessert that will fill you up. I find chocolate works
best!!! When I got my most shredded I was eating a 100g Green and Blacks
chocolate/almond bar every single night. Recently, I’ve been having a penchant for
magnum ice-cream bars. I’ll have 2 for a total of 540 calories. It’s insanely satisfying.
Remember fat loss is about the calorie deficit!!! Hit your calories and you will lose fat.
You can eat nothing but chicken breast and brown rice and gain weight if you go over
your calories.
Now by no means do you have to consume chocolate or ice-cream bars. (these two
options are great cuz you can easily see the calories)…
If you’d rather have something else that’s totally fine. I recommend having whatever
keeps you the most satisfied and makes the diet the easiest to stick to. In fact, another
option is to have 2-3 eggs (140-210 calories) and a 2 pieces of toast with butter (250300 cals).
Alternative Eating Options
Now I have an alternative option if you find eating light until dinner time to be very
difficult. Some people may prefer to eat a larger lunch! This is purely preference. In this
case, here is what I’d recommend.
Morning: Fast (black coffee, sparkling water)
Lunch: Moderate Meal (700-1000 calories)
Dinner: Moderate Meal (700-1000 calories
Late Night: Dessert (300-500 cals)
In this case, you wouldn’t be having a massive dinner every night. But you can eat a
moderate lunch and dinner. For this strategy, I like to eat a chipotle bowl inspired meal
for lunch! Steak, beans, rice, cheese and some guac. For dinner I’ll enjoy an omelette
and some potato or toast. And for dessert I may have a scoop of collagen protein and
rice crispy square or a chocolate bar.
The BONUS Two Hundred Calories
Movie Star Body Nutrition Plan
Now, we have one more order of business to discuss! You see, I have changed my
stance on refeed days! I no longer do them every week. What I found with myself and
many of my clients is that doing a high calorie refeed day once per week, not only did it
slow me down but it made my hungrier the next day.
I’ve realized it’s best to just stick to the nutrition plan and cut a little bit slower. This
works a lot better actually! Increasing your calories by 500-600, makes you want to eat
more the next day too! So it can made getting lean harder than it needs to be.
You see, the power really comes when you get locked in. When following your diet is
effortless! This is where I want to get you. I want to get you completely locked in where
you enjoy the fast each day and you’re satisfied every single night on this plan.
So I’ve learned it’s better to drop the refeed day! Now with that said, it’s okay to bump
calories up by just 200 once per week. Only if you really need it! Maybe you had a really
active day and you’re hungrier than you usually are. Or your body is telling you that you
need to eat a little more to fill up! This happens. Especially when you reach single digit
body fat. I’ve found adding 200 calories 1-2x per week to do the trick! This could be as
simple as eating more food at dinner or adding in a quest bar! Whatever works best!!!
The idea is to get you locked in on this plan!
Debunking any questions, concerns, and
objections!
Movie Star Body Nutrition Plan
Will this really work GREG? I mean what about carbs?! What about sugar?!
YES! Absolutely this will work!
What creates fat loss is a calorie deficit. When you consume fewer calories than your
body burns, fat loss ensues. As long as you get sufficient protein and you lift heavy (you
will maintain all of your muscle and on this program, even gain some nice dense
muscle).
In no way does eating carbs or a little sugar stop fat loss. It’s physiologically impossible!
Don’t get me wrong, you’ll be getting lots of nutritionally dense foods like fruits, potatoes
and meat on this plan. (you can add some veggies to the big meal if you want). We
simply are designing and structuring this diet to make it SO EASY to stick to.
As well, there’s huge benefits to fasting daily! And eating at a modest calorie deficit is
good for your health. It up-regulates anti aging mechanisms and hormones. So yes this
will work!
I’ve seen tremendous results with myself and my clients using this approach. In the
past, when I tried to follow too many rules and eat so clean, I ended up overeating my
calories and I’d look worse! This works GANGBUSTERS!!!!!
But I’m 40+ or 50+! Are you Sure this is going to work? My Metabolism isn’t what it used
to be?
Yes! This will work! If you used to have a super fast metabolism and could eat whatever
you want?! It isn’t that you can’t eat burgers and fries or chocolate anymore. It’s that you
can’t eat as many calories as you used to!
Remember, no food causes you to store fat and no food cause you to burn fat. That’s
not how the body works. Its’ energy in vs energy out! If you are in a calorie deficit, YOU
WILL LOSE WEIGHT! Simple as it gets.
And it’s also important to state that age does not have a direct bearing on your
metabolism. Your metabolism is based on your lean body mass and activity level and
thermogenic effect of eating (calories burned through digestion).
The reason why you or some people can’t eat as much as you get older is not because
your metabolism slowed down. It’s because you either lost lean body mass or became a
lot less active or both! That’s it!!!
As well, usually people that thought they ate a TON didn’t eat as much as they think.
Sure, they’d eat some HUGE meals.. But their leptin levels would usually kick up and
they would not feel like eating and they’d move a lot more (triggering them to burn off
the excess calories).
Greg I’m a bigger guy and have 20+ pounds to lose (this seems like a lot of calories)
If you’re following this program and you have 20 pounds to drop. Then I recommend
basing your maintenance calories off goal bodyweight. So lets say you’re 200 lbs and
the plan is to drop to 180…. Take 180 x 15 = 2700 and subtract 400. You can also use
this goal bodyweight to determine your protein intake (0.8g per pound of bodyweight).
This is because excess fat beyond 16-17%, won’t have a huge effect on your
metabolism or your protein needs. This will ensure you hit the proper calorie deficit.
Of course, this program is aimed at people in the 9-16% body fat mark. But this is how I
would adapt it for someone that is around 18-25% body fat and needs to cut 20-30+
lbs.
Final Points - YOU WILL GET SHREDDED
WHEN?!
Movie Star Body Nutrition Plan
To finish off, you will get shredded when you find the easiest way to eat at a modest
calorie deficit and hit your protein each day. When your tracking is 100% dialled in and
you know without a shred of doubt that you are hitting your calories and protein correctly
That’s it!
That’s what this coaching program is designed to help you do. If I can make hitting your
calories and protein effortless and help you design the BEST strategy to do so, you will
be able to master your leanness for the rest of your life.
It’s really that simple!!! Heck, one of my more extreme friends took this a level deeper.
He eats the EXACT same thing when he’s trying to get lean EVERY single day! He
doesn’t mix it up at all! Now that’ a little too extreme for me. But I’ve tracked this
extensively with myself and my clients. The simpler the better.
In fact, many times we think we are hitting our calories, but a close and detailed
inspection will tell us otherwise! We must make this so simple to follow. Once we get
awesome momentum, we can get a little more variety. But for the first 3-4 weeks, make
this simple!
What you’re going to find is that there are probably a few meals that make hitting your
calories a breeze and satisfying. And other meals make things trickier or you’re left
hungry. I recommend doubling down on the former! Can’t wait to see how you transform
your body with this simple YET massively effective approach.
Actionable Steps to Get to Single Digit Body Fat
First, you have your calories and protein set!!! Write those numbers down. That is what
you are hitting each and everyday. Here are calculations for 140 lbs to 200 lbs…
200 lbs = 2600 calories and 164g of protein
190 lbs = 2450 calories and 152g of protein
180 lbs = 2300 calories and 144g of protein
170 lbs = 2150 calories and 136g of protein
160 lbs = 2000 calories and 128g of protein
150 lbs = 1850 calories and 120g of protein
140 lbs = 1700 calories and 112g of protein
Now the next step is to set up your meal plan and fasting! Find out what time you wake
up each day. Interestingly enough, our mood is tied to our circadian rhythm. So for
mental performance and mental health it’s best to wake up and go to sleep at a similar
time each day. You want to have your first meal 4-6 hours after rising!!! So if you wake
up at 9am, your first meal will be around 1pm!
The next step is to determine what your daily first meal is going to be!!! Stick to it
everyday!!! And pick your daily final meal/dessert. Get those locked in, keep it simple
and get rid of all decision fatigue!!
The final step is to give yourself 3-4 simple options for your main dinner!!! Whatever
calories and protein you are consuming from your first meal and your dessert, you will
subtract from your daily total.
The remaining calories and protein are what you need to hit for your dinner each day!!!
Here are some awesome options that you will LOVEEEEE!!! Oh and if you are eating
out, ideally find restaurants that provide calorie and protein info online. Then it will be
SOOO EASY :).
The Workout Routine (First 4 Weeks)
THE WORKOUT ROUTINE: Phase One
Now for the Moment You’ve Been Waiting For! Hopefully you’ve read everything up until
this point (and not just scrolled down to this section). You see, there’s a lot of super
important concepts at work! I always love explaining the strategies and the ‘WHY’
behind everything we are doing! That’s what gets me super motivated and excited.
But without further ado, here’s the workout routine!!!!
So the first 8 weeks of the program is our low volume minimalistic phase. The goal is
simple - to increase strength - specially on our Incline Press, Standing Press, Weighted
Chin up and Bulgarian Split Squat.
Week by week, as you hit personal records, you are going to look better than ever.
Combine that with leaning down from the nutrition plan and your physique is going to
become dense, defined and hardened.
On this routine we will be lifting three days per week on Monday, Wednesday and
Friday! This is as optimal as it gets for maximizing performance and recovery.
Remember, our muscles DO NOT build when we are training. Rather, they build when
we are resting. Lifting just three days per week allows for amazing recovery and
maximum intensity.
On Monday, we will be hitting our shoulders, lats and triceps! On this day we will be
hitting overhead presses, weighted chin ups, triceps extensions and lateral raises. Now
it’s important to note that we will also be hitting our chest indirectly from overhead press
and our biceps from weighted chin ups.
On Wednesday, we will be hitting our legs and traps! I’ve been incorporating more trap
work into my routines and I’ve seen awesome results. I believe the traps can really
make your physique look more dominant and powerful. For this workout we will be
hitting bulgarian split squats, romanian deadlifts, hip thrusts and shrugs. Getting
stronger on these exercises will develop a powerful and perfectly proportioned lower
body. Note, I’ve left calf training out. Training calves is a very, very low ROI (return on
investment) activity. The calf muscle is highly genetic. Some people have amazing
calves naturally and barely train them. Others have super average calves and train
them 3x per week.
On Friday, we will be hitting Incline Presses, Pinned Hammer Curls, Bent Over Flyes
and Hanging Knee Raises. We will be training our chest, biceps, rear delts and abs. As
well, we will be hitting our triceps and shoulders indirectly from the Incline Press. Now, it
may seem crazy that we are just doing one chest exercise - the Incline Press. But trust
me, this works crazy well! The Incline Press does a killer job at developing the upper
chest. In fact, it does an amazing job at turning your chest into something that
resembles a greek gods plate of armour. I’ve actually found I make more consistent
strength gains just focusing on one chest exercise. (Don’t worry we will be doing a lot
more chest volume in the shrink wrap phase.. For this phase, we are going to focus on
getting, really, really strong!!!
Now many people focus way too much on flat benching and chest flyes. They end up
developing these oversized, droopy, puffy - bodybuilder pics! Not a good look. If you
want to have the movie star chest! Similar to Chris Hemsworth, Brad Pitt and Henry
Cavill - you want to focus on getting really strong on the Incline Press.
The Workout Routine for a Hardened Physique:
Monday
Standing Barbell Press: 3 sets RPT (4-6, 4-6, 6-8)
Weighted Chin-ups: 3 sets RPT (5, 6, 8)
One Arm Overhead Triceps Extensions: 3 sets RPT (8-10, 8-10, 10-12)
Leaning Lateral Raises: Rest Pause (12-15 reps + 4-5, 4-5, 4-5)
Wednesday
Bulgarian Split Squats: 3 sets RPT (6-8, 6-8, 8-10)
Romanian Deadlifts: 4 sets x 10-12 reps (Kino Rep Training)
Single Leg Hip Thrusts: 3 sets x 10-12 reps (Kino Rep Training)
DB Leaning Shrugs: 4 sets x 10-15 reps (Kino Rep Training)
Friday
Incline Bench Press: 4 sets RPT (4-5, 5-6, 6-8, 8-10)
Pinned Hammer Biceps Curls: 4 sets (4-6, 4-6, 6-8, 6-8)
Bent Over Flyes: Rest Pause (12-15 reps + 4-5, 4-5, 4-5)
Hanging Knee Raises: 4 sets of 8-12 reps (Kino Rep Training)
Training Notes
THE WORKOUT ROUTINE: Phase One
Some notes for the routine...
RPT reverse to reverse pyramid training. After 2-3 warm up sets (only for first two exercises of
the workout), you will perform your heaviest set first. Rest a full 3 minutes between sets. For
your second set reduce the weight by 10% (use weight added plus bodyweight for weighted
chins). Rest 3 minutes. For your third and final set reduce the weight by 10%.. For biceps curls
simply reduce the weight by 5 lbs per set.
Now for most exercises there is a rep range to work towards. The goal is to hit the top end of
the rep range on all three sets. Once you hit the top end of the rep range, the next workout you
will increase the weight by 5 lbs. For weighted chin ups, I recommend increasing the weight by
2.5 lbs per workout (add 2.5 lbs to your chin up belt).
For rest pause training pick a weight you can perform for 12-15 reps. This is your activation set.
Just rest 10-15 seconds and using the same weight perform 5-6 reps. Rest 10-15 seconds and
perform another set of 5-6 reps. Rest 10-15 seconds and perform 5-6 reps. Finished. Aim to
build up to 15 reps on your first set and 3 sets of 5 on the mini sets, before increasing the
weight.
For Kino Rep Training, start with a light weight. Increase the weight each set. For example, for
Romanian Deadlifts you may perform 135 lbs for 12 reps, 165 lbs for 12 reps, 185 lbs for 12
reps and 205 lbs for 10 reps.
Kino rep training is a good way to train when you don’t want to go too heavy. I like doing this
style of training for romanian deadlifts and shrugs.
For single leg hip thrusts perform bodyweight for 10-12 reps. For your second weight you can
add a light dumbbell and perform 10-12 reps. For your third set you can increase the weight
again. Same with hanging leg raises (start with bodyweight, then add 5-10 lbs and increase the
weight on your third and fourth set if possible). Make sure for Kino Rep Training that you don’t
go too light in the beginning. Your last two sets should be very challenging. Your second set
shouldn’t exhaust you but you should definitely feel it.
Mark As Complete
What’s to Come in the Future
THE WORKOUT ROUTINE: Phase One
Now this first routine is our bread and butter!!! This will set the foundation for an
incredible physique! We will be developing a perfect and proportionate lower body. We
will be adding incredible muscle density throughout your upper body with flawless
proportion.
Now for the second month, I will be sharing the version two of this program! If you hit
any plateau’s on by week 4 or 5 or 6. I will adjust you onto the new training program!
This will utilize exercise rotation to allow you to keep building strength and muscle. It
works crazy well and we’ll be throwing in some really awesome exercises!
Then, for month three, I’ll be teaching you the Shrink Wrap Program. This is where you
will experience the fastest pure muscle growth of your life. This stage works so damn
well after 8 weeks of intense low volume lifting! It’s crazy powerful….
Phase 2: Introduction
PHASE 2: Size & Strength
Welcome to Phase Two of the Movie Star Body Program!
The second phase of the program is designed to build off phase one. In this phase, we
are increasing the training volume by 20%. This will serve to increase muscle size and
fullness. As well, we are performing new exercises to spawn incredible strength gains.
You see, when the goal is to get super lean and strong, the body needs to be
challenged each month. If you perform the same routine, for weeks on end, you will
plateau fast. In some cases, you may even burn out and become weaker.
The second phase we will be focusing on dumbbell presses and adding weighted dips
into the equation. This will produce a complete plate of armor chest and thick, powerful
arms.
After completing phase two, you will become leaner, stronger and more muscular. New
veins will appear, abs will begin to poke through your shirt and you will be stronger and
more powerful.
PHASE 2: Monday Workout
PHASE 2: Size & Strength
DB Shoulder Press: 5-8, 8-10, 8-10 (RPT)
Pull-ups: 2 sets 6, 8 (RPT)
Sternum Pull ups: 2 sets of 8-12 reps (RPT)
Triceps Cable Pushdowns: 6-8, 8-10, 10-12, 10-12 (RPT)
Upright Rows: 4 sets of 10-15 reps (Kino Rep Training)
For this workout we are going to be starting with dumbbell shoulder presses. This is a
great shoulder exercise to perform. As well, after 4 weeks of heavy barbell presses, it
works well to switch to seated dumbbell presses. Perform 2-3 warm up sets for
dumbbell shoulder presses. When you can perform the top end of the rep range for all 3
sets, increase the weight the next workout. Rest 3 mins between sets.
Next, you will perform weighted pull ups. Perform 2 warm up sets. Bodyweight for 6
reps. And half of your intended work set weight for 3 reps. Then you will perform two
sets of weighted pull-ups reverse pyramid style. First set for 6 reps and second set for 8
reps. Increase both sets by 2.5 lbs each week. Rest 3 mins between sets.
After completing your two sets of pull-ups, you will perform sternum pull ups. This is
where you do a pull up but instead you focus on pulling your chest to the bar. This is a
hybrid of a pull up and a row and does an amazing job at building back thickness and
overall development. You can do both sets bodyweight, or if you’re very strong, perform
these weighted (reverse pyramid style). Rest 2-3 mins between sets.
Then, we will be performing triceps pushdowns for four sets reverse pyramid style. Rest
2 minutes between sets. When you can do the top end of the rep range for all sets,
increase the weight on all sets the following week.
Finally, we will be performing upright rows. Kino rep training style… Make sure to lean
forward to really target the delts. Perform your first set with a light weight ex: 30’s for 15.
Increase the weight each set. Rest just 1-2 minutes between sets. ex: 30’s for 15, 35’s
for 15, 40’s for 15, 45’s for 15. When you can do all four sets for 15 reps, increase the
weight the following workout.
PHASE 2: Wednesday Workout | Legs &
Traps
PHASE 2: Size & Strength
Machine Calf Raises: 4 sets of 12-15 reps (Kino Rep Training)
Sumo or Trap Bar Deadlifts: 5 sets of 6 (Kino Rep Training)
Walking Lunges: 3 sets of 8-12 reps per leg (Kino Rep Training)
Leg Curls: 3 sets of 10-12 reps (Kino Rep Training)
One Arm Cable Shrugs: 4 sets of 12-15 (Kino Rep Training)
For this workout we will be starting with machine calf raises. Either standing machine or
on the leg press machine. Starting with calves is a great way to warm up and hit your
calves when you’re fresh. This is my preferred strategy for training calves. Perform 4
sets. Start light and increase the weight each set. Rest just 1-2 minutes. When you can
do all 4 sets for 15 reps, increase the weight the following workout.
Now, we will be performing deadlifts. If you have access to a trap bar, I recommend
doing trap bar deadlifts, which are safer and hit the quads harder. Make sure to do trap
bar deads with the handle pointed down (for maximum range of motion). Perform 5 sets,
starting light and building up to a 6 rep max. Lets say you can do 275 lbs for 6 reps.
Here’s how it would look. 135 lbs x 6, 185 lbs x 6, 225 lbs x 6, 250 lbs x 6, 275 lbs x 6!
Each workout increase the weight by 5 lbs total. Rest 2 minutes between build up sets
and 3 minutes before going into your final set. If you don’t have a trap bar, then perform
sumo deadlifts.
Next, you will perform 3 sets of walking lunges for 8-12 reps per leg. Start light and
increase the weight each set. Ex: 20 lbs x 12 reps per leg, 30 lbs x 12 reps leg, 40 lbs x
8 reps per leg. When you can perform all three sets for 12 reps per leg, increase the
weight the following workout. Rest 2 minutes between sets.
Then, you will perform leg curls. Start light and perform 10-12 reps. Increase the weight
each set. Rest just 2 minutes between sets. When you can perform the top end of the
rep range for all three sets, increase the weight the following workout.
Finally, you will be finishing off with one arm cable shrugs. Focus on pulling your arm up
and in. Start light and increase the weight each set. Rest 2 minutes between sets. When
you can perform all four sets for 15 reps, increase the weight the following workout.
PHASE 2: Friday Workout | Chest & Arms
PHASE 2: Size & Strength
Incline DB Press: 5-8, 8-10, 8-10 (RPT)
Weighted Dips: 6, 8 reps (RPT)
Incline Curls: 5-8, 6-8, 8-10 (RPT)
Reverse Ez Curls: 3 sets of 8-12 (kino rep)
Cable Face Pulls: 15-20 + 6-8, 6-8, 6-8 (Rest Pause)
Hanging Straight Leg Raises: 4 sets of 6-12 reps
For this workout we are going to be starting with dumbbell incline presses. This is a
great chest exercise to perform. As well, after 4 weeks of heavy incline barbell presses,
it works well to switch to dumbbell incline presses. Perform 2-3 warm up sets for
dumbbell shoulder presses. When you can perform the top end of the rep range for all 3
sets, increase the weight the next workout. Rest 3 mins between sets.
Next, you will perform weighted dips. Perform 2 warm up sets. Bodyweight for 6 reps.
And half of your intended work set weight for 3 reps. Then you will perform two sets of
weighted dips reverse pyramid style. First set for 6 reps and second set for 8 reps.
Increase both sets by 2.5 lbs each week. Rest 3 mins between sets.
After completing your two sets of dips you will perform incline dumbbell curls.Perform
your heavy set first for 5-8 reps. Drop the weight by 5 lbs per arm and perform another
set of 6-8. Drop the weight by 5 lbs per arm and perform 8-10 reps. When you can do
the top end of the rep range for all three sets, increase the weight the following workout.
Rest 2 mins between sets.
Next for biceps you will be performing reverse ez-curls. Start light and perform 12 reps.
Increase the weight and perform 10-12 reps. Increase the weight and perform your final
third set for 8-12 reps. Rest 2 mins between sets.
Then we will be performing cable face pulls rest pause style. Select a weight you can do
for 15-20 reps. Then rest 10 seconds and perform 6-8 reps (same weight). Rest 10
seconds and perform 6-8. Rest 10 seconds and perform 6-8. When you can do 20 reps
+ 8, 8, 8 then increase the weight the following workout.
Finally, we will be performing hanging leg raises. Perform four sets of 6-12 reps. Lift
your legs up to form a v. Slow and controlled. Rest 1-2 minutes between sets.
PHASE 3: Introduction
PHASE 3: The Shrink Wrap Phase
Introducing the Shrink Wrap Phase
Congrats for making it this far!
This is when things get really, really fun! Up until now, we have done a tremendous job
at developing strength, muscle density and sharpness! We’ve got leaner, stronger and
more dense and defined.
Now with that said, our body is primed to increase muscle size very quickly with two
simple changes! The first is with a strategic increase in training volume. You see, the
primary driver of muscle growth is getting stronger and lifting heavier weights overtime.
That said, we can increase muscle growth in the short-term by rapidly increasing the
amount of work we do each week. This serves to increase muscle fullness and works
best for short periods of time.
There are two drivers of muscle growth! Tension and volume. To maximize muscle
growth, we want to lift heavy (tension) and perform sufficient volume (reps and sets).
Now, we must be careful not do perform too much volume, as doing so can slow down
our strength gains as it’s hard for the body to do two things at once. ex: recover from a
tremendous amount of training volume, while building strength.
The shrink wrap phase works incredibly at increasing muscle growth. As well, it's
structured perfectly to allow you to continue developing strength while increasing
muscle rapidly. As well, we are only performing this phase for a short period of time
(one month). This is optimal.
If you were to do this routine for 12 weeks straight, you would burn out and eventually
your strength gains would stall. But for a four week period of time, this is an incredible
strategy to milk out as much muscle as possible and get you into shrink wrapped shape!
Best of all, your body will be a machine after you finish this phase and be able to handle
anything that you throw at it. Then, when you go back to lower volume, you will notice
that your strength shoots up super fast since your recovery and work capacity will have
sky rocketed.
Let's dig in! Keep reading through this section to learn some more phase 2 strategies ;)
PHASE 3: Kino Density Training (Brand
New!)
PHASE 3: The Shrink Wrap Phase
Welcome to the second strategy... Introducing Kino Density Training!
Now, the second strategy, we'll be implementing Kino Density Training, a more intense
version of kino rep training. With kino density training the goal is to produce big
increases in sarcoplasmic hypertrophy.
You see, there’s two types of muscle growth we can trigger. Myofibrillar hypertrophy is
from lifting heavy weights with long rest periods (this accounts for most of your muscle
building potential). Sarcoplasmic hypertrophy is muscle growth from lifting lighter
weights with short rest periods (this accounts for 15-20% of your muscle growth
potential).
Myofibrillar hypertrophy is our bread a butter. By lifting heavy our body responds by
increasing the size of our muscle fibers! This makes us stronger and more powerful and
better able to handle heavy loads! Reverse pyramid training is incredible at producing
this type of muscle growth. This is the most important training we can do.
Now sarcoplasmic hypertrophy is the icing on the cake for your physique. It doesn’t
account for as much muscle growth as as myofibrillar hypertrophy, but the good news is
that this muscle can be built fast! And it’s quick muscle gains will help produce the
shrink wrapped effect.
With sarcoplasmic hypertrophy we are lifting lighter weights with short rest periods and
our body responds by increasing the fluid (sarcoplasm) within our muscles. This gives
our muscles more size and fullness and helps our muscles adapt to the metabolic chaos
from exercising with short rest periods.
Now I have designed Kino Density Training to perfect develop this type of muscle
growth.
How to Do Kino Density Training
For Kino Density training you are going to be doing 4 sets of 6-10 reps with 30 seconds
rest. You are going to start by lifting a weight for 10 reps. I recommend stopping a rep or
two shy of failure so pick a weight you can do for 11-12 reps.
After performing 10 reps, rest 30 seconds and go for 8-10 (second set). rest 30 seconds
and go for 6-8 (third set). Rest 30 seconds and go for 6-8 (forth set).
You see, by only resting 30 seconds your reps naturally decrease due to cumulative
fatigue. If you need to drop the weight during this, that’s okay. The key is that you keep
the rest short and challenge your body by performing a lot of work in a short period of
time!
Ex: 50 lbs x 10, 8, 7, 6 (30 seconds rest between sets)
Now, if you’re not used to this style of training, you are going to find that you are
incredibly weak performing 4-5 sets with just 30 seconds rest. That’s a good thing. It
means your muscles are going to soak up the fluid like a sponge as you work through
the shrink wrap phase. The more sarcoplasm you build in your muscle tissue, the better
you can handle training with short rest periods.
PHASE 3: Shrink Wrap Protocol
PHASE 3: The Shrink Wrap Phase
The Shrink Wrap Phase
Now it’s important to mention, that in the third phase we are bringing back our original
key lifts. Standing barbell press, incline barbell press, weighted chin ups and bulgarian
split squats. It’s important that we go back to our original fits so we can continue to
excel at them.
That said, we are going to limit the heavy intense lifting to mostly two sets per exercise
with slightly higher reps (6-8 reps per set). This will get the job done at encouraging
more strength development, while leaving room for the new training protocols that will
serve to get you into shrink wrap shape. Skin tight muscle pumps baby!
Now for most muscle groups you are going to be doing two intense sets of reverse
pyramid training on an exercise, followed by 4 sets of kino density training on an
exercise for the same muscle. This will maximize overall muscle development by
producing myofibrillar hypertrophy with a greater focus on sarcoplasmic hypertrophy (it
is the shrink wrap phase after-all).
Let’s begin 😃
Monday
Barbell Press: 6-8, 6-8 (Reverse Pyramid Training)
Bradford Press (or Arnold press): 4 sets of 6-10 reps (Kino Density Training)
Weighted Chin-up: 6-8, 8-10 (Reverse Pyramid Training)
Pendlay Rows: 4 sets of 6-10 reps (Kino Density Training)
One Arm Rope Pushdowns: 4 sets of 6-10 reps (Kino Density Training)
Incline Lateral Raise: 4 sets of 6-10 reps (Kino Density Training)
Wednesday
Calf Raises: 4 sets of 15-20 reps (Kino Rep Training)
Bulgarian Split Squats: 4 sets of 8-10 reps (Kino Rep Training)
Romanian Deadlifts: 4 sets of 8-10 reps (Kino Rep Training)
Leg Extensions: 4 sets of 6-10 reps (Kino Density Training)
Leg Curls: 4 sets of 6-10 reps (Kino Density Training)
DB Leaning Shrug: 4 sets of 6-10 reps (Kino Density Training)
Friday
Incline Barbell Bench: 6-8, 6-8 (Reverse Pyramid Training)
Flat DB Bench Press: 4 sets of 6-10 reps (Kino Density Training)
Concentration Curls: 4-6, 6-8, 8-10 (Reverse Pyramid Training)
Pinwheel Curls: 4 sets of 6-10 reps (Kino Density Training)
Incline Flyes or Cross Overs: 4 sets of 6-10 reps (Kino Density Training)
Rear Delt Flyes: 4 sets of 6-10 reps (Kino Density Training)
Notes:
For reverse pyramid training... Rest 3 minutes between sets. When you can do the top
end of the rep range, increase the weight the following workout.. Make sure to warm up
for the first exercise of a major muscle group for each workout.
For Kino Density Training... Select a weight you can do for 10 reps (leaving 1-2 reps in
the tank). Rest 30 seconds between all sets and perform 4 sets of 6-10 reps. If you can’t
get 6 reps on one of the sets, drop the weight. Each week aim to get more reps in the 4
sets. If you can do 4 sets of 8-10, increase the weight.
For Kino Rep training... start light and increase the weight each set so that your last 1-2
sets are intense!
The Fat Loss Accelerator
MOVIE STAR BODY BONUSES!
Movie Star Coaching - Fat Loss Accelerator
This module is going to be short, sweet and highly actionable. I’m going to be giving you
the strategy you will be implementing to maximize fat loss on this 12 week program.
What’s more, these are strategies you can utilize for life to make staying lean easier…
As well, if you’re in a point of your life where you’re eating a little bit more, or travelling,
this can help to minimize any damage.
Now first we need to uncover what the fat loss accelerator is designed to do. We are not
training you for a marathon or to break any endurance records. This is is not designed
to kill you and be a workout that you absolutely dread.
The goal of the fat loss accelerator is to ensure your daily calorie burn is exactly where
it needs to be. About 15-16 calories per pound of bodyweight. This ensures that every 3
weeks you can drop mininum 1% body fat. So by week 12, you’re slicing off minimum
4% body fat. That means, if you’re at 12% body fat, this program will get you down to
8%…This is when you go from looking good to looking like a MOVIE STAR.
What Contributes to Total Daily Energy Expenditure
Now, it’s important to understand all the activities that contribute to your daily energy
expenditure. First, we have our resting metabolic rate. This is how many calories we
require daily, if we were to be bedridden all day. For most men this number will be
around 1800. If you have more muscle mass this number will be closer to 2000. This
number is highly based off how much lean body mass you have.
We also have the thermogenic effect of food. You see, your body burns calories through
digesting food. This number seems to be around 10% of total calories consumed.
Meaning 10% of calories consumed are burned through digestion. (do not subtract this
from your calorie intake, just a fun note). We also have non exercise activity
thermogenesis (or NEAT). This is incredibly powerful.. This is how many calories you
burn just going about your day and moving around. And finally we have exercise
thermogenesis. This is how many calories you burn from exercise...
Now because you are going to be lifting heavy weights and getting strong on this
program - that will serve to naturally increase your resting metabolic rate. The more
muscle you build - the greater your metabolism will be. Now this doesn’t make a
massive difference, but it does make a difference. Every pound of muscle you gain
burns about 7-10 calories per day at rest.. As well, by having more muscle you also
expend more energy moving (so that number would actually be quite a bit higher.
Now as for the thermogenic effect of food, there’s not much you can do there to
increase calories burned. You can eat more food, but that’s a losing proposition (ex: eat
an extra 500 calories just to burn 50 extra calories, doesn’t make sense). That said,
eating higher protein will burn more calories (since protein has the highest thermogenic
effect at 20-30% vs 10% of carbs and sub 5% of fats).. Everyday, on this program, we
will be having a huge serving of protein - that will serve to ramp up thermogenesis. But,
there’s no benefit to overeating protein.. 0.8g per pound of bodyweight seems to be the
sweet spot.
Now finally we have exercise and non exercise activity thermogenesis. This is what we
will be operating on to improve fat loss! Again, it’s not about killing ourselves and doing
a brutal cardio workout. And it’s not about training you for a 5 mile race. This is simply
about ensuring optimal daily energy expenditure. For maximizing fat loss, I really like to
focus on improving NEAT… We will already be crushing three intense strength training
workouts per week. The next step is to ramp up our NEAT (non exercise activity
thermogenesis.
The Real Problem for Getting Lean
Now, with all the said, I want to outline the real problem as to why a lot of people
struggle to get lean or gain weight easily. Now, lets control for diet. Lets say that your
diet is relatively good (you’re not overeating)… Well, the problem is that our society has
largely become more and more inactive.
Plain and simple, outside of going to the gym, most people are sedentary all day. They
go to work and sit down at a desk, they go for food and sit down at a table and they go
home and watch tv and sit down on a couch… Most people in this day and age are
incredibly sedentary. The answer isn’t to go to the gym and run on a treadmill for 30
minutes.
The answer is to build a life that promotes activity. The answer is to effortlessly increase
your calorie burn everyday. This is also when you get way more in touch with your
body.. When you are more activity and you’re moving around more - it’s easier to be in
touch with your bodies needs.
Now interestingly enough, hard cardio/running workouts tend to elevate hunger. This is
especially true when you’re already eating in a calorie deficit. This can actually backfire
and make it harder to get lean (since your appetite can get jacked up making it harder to
stick to your diet).
To maximize fat loss, the answer isn’t to do hard cardio sessions. The answer is not to
do intensive interval training. Interval training can be a great way to improve ones
stamina and aerobic and anaerobic performance. That said, interval training will not
elevate your metabolism to any significant degree (this has been debunked and best
case scenario you burn an extra 14% of calories). So if you did a hard 25 minute
workout that burned 400 calories, you may burn an extra 40-60 calories. Nothing to
write home about. As well, that doesn’t even address how intensive interval training can
interfere with recovery for your far more important strength training sessions.
The Power of Walking 10k for a Chiseled Spartan Physique
Now, the solution is to develop a lifestyle where you are moving daily… The goal is to
do 10 000 steps per day!! This is equivalent to about 1.5 hours of walking daily. Now,
it’s important to note that everything counts towards this number. Walking to your car
(counts).. Walking around your apartment counts… So it’s not as hard as you think….
That said, walking 10 000 steps adds significantly to your daily calorie burn. 10 000
steps is roughly 5 miles or 8km’s…. To find out how many calories this burns take your
weight in kg’s and multiply it by 8 (total km’s walked)… For me, I’m 176 lbs (80kg)…
80kg x 8 = 640 calories burned.. This puts my daily energy expenditure right where it
needs to be to achieve the perfect rate of fat loss on my nutrition plan. (Now don’t adjust
the nutrition plan based on the calories burned, I’ve already taken it into account).
I like to use the health app in my iPhone to track steps taken, this makes life very easy!
My favorite way to get my 10k steps in is to break it up throughout the day…
ex:
-20-30 minute walk in the morning
- 20-30 minute walk at lunch break
- 30 minute walk in the evening….
That said, you can structure it in a way that works best for you. You can go for a 1-2
hour long walk with a friend. Or throw on a podcast or audio book. Sometimes, i’ll even
toss my headphones in and have a business call while going for a walk. Funny enough,
you can often think a lot clearer when you’re walking. You can also, start walking to
places that are close by (1-1.5 miles away), instead of driving/ubering or taking the bus.
Here’s What You’ll Notice
When you start increasing your steps to 10k per day, you’re going to notice a few
things. First, you’re going to feel better. Human beings, we are not designed to be sitting
down all day. Even if you’re exercising hard several times per week, being highly
sedentary outside of your workouts is far from optimal. By walking regularly, you’re
going to notice that you feel better. More energy, improved mood and more mental
clarity. As well, walking is a great way to naturally reduce stress. As well, you’re going to
notice better appetite control. Unlike intense cardio, walking does not spike appetite. It
seems to have a neutral effect on appetite and sometimes can modulate appetite.
Option 1 - you can do a very hard 45 minute workout and burn 600 calories and be
hungry and tired and conserve energy for the rest of the day and be weaker for your
strength training workouts.. This is a common phenomenon that happens when people
do lots of intense cardio while eating at a deficit. They become extremely lazy outside of
the gym and their NEAT becomes lower to compensate for the calories they burned
from exercise. This strategy will not get you shredded effortlessly.
Option 2 - you can get lots of walking in that improves recovery, mood and lowers stress
- and you will have a downright effortless time hitting your calories. This is how you get
a ripped physique effortlessly.
Final Comments on Walking 10k Steps Per Day
I believe walking for 1-2 hours per day can have massive benefits. Getting lean
happens a lot faster and easier and staying lean becomes way easier. As well, you feel
a heck of a lot better when you’re walking for 1-2 hours per day. Walking can also be a
great learning opportunity by connecting with a podcast or audiobook. In fact, I love to
go for a 1-2 hour walk on the weekend and listen to an audiobook. Power of Now is a
favorite!
I challenge you to walk 10k steps per day for a week and see what happens! You’re
going to find that you get leaner easier, have an easy time hitting your calories and
you’re going to feel a lot better… Walking is one of the most underrated activities to
promote a lean body.
In fact, our hunter gatherer ancestors walked for hours per day. Cars and transportation
has largely eliminated walking. But this is not ideal! We must start walking more each
and every day if we want to maximize our health and achieve a lean body with ease.
In fact, here is an awesome article on 17 health benefits of walking, courtesy of Mark
Sisson —> https://www.marksdailyapple.com/17-reasons-to-walk-more-this-year/
Mark has a nutrition/fitness philosophy around getting back to our natural activity.
Intense lifting 2-3 days per week, sprinting every 1-2 weeks and lots of brisk walking.
This naturally promotes a strong, powerful and lean body.
Incline Treadmill Option For Rest Days
Now there is an alternative, if you aren’t able to get your 10k steps in! Perhaps, you’d
rather go to the gym. Or maybe weather conditions has made walking a non-option.
Well here’s what I recommend. I recommend walking about 2.5 miles on the treadmill
on an incline. If you walk at around 3.7-3.8mph this should take about 40 minutes. This
is about half of the distance of doing 10k steps - but that’s perfect. Since, you’re likely
still getting a fair amount of walking in, anyway.
Movie Star Incline Walking Workout
This is a fun and engaging incline walking workout you can do! Incline walking is a great
way to challenge yourself. Walking on an incline will burn more calories than walking on
a flat surface. Incline walking will also build the calves and improve your core stability.
Incline walking is a great workout to do to burn calories and keep you fit.
1) 5 minute walk at 1 degree incline
2) 10 minute walk (increase 1 degree each minute from 2-10 degrees)
3) 20 minute walk (2 mins at 1 degree, 2 minutes at 6-12 degree incline)
4) 5 minute walk at 1 degree incline
This is a really fun way to get your walking in. Simply walk for 5 minutes… Next
increase the incline to 2 for 1 minute, then 3 for 1 minute, then 4 for 1 minute.. All the
way up to 10 degrees (hold this for 2 minutes)… This is when things get really fun! Next,
you will go back down to 1 degree for 2 minutes. Then go up to 6 degrees for 2 minutes.
Then back down to 1 degree for 2 minutes. Then 8 degrees for 2 minutes. Then back
down to 1 degree for 2 minutes. Then 10 degrees for 2 minutes. Then back down to 1
degree for 2 min. As well, after finishing the 40 minute incline walking workout, you can
finish off with some stretching/yoga for mobility and flexibility.
The Full Movie Star Coaching Cardio Protocol
The best strategy would be to aim to get 10 000 steps daily!! Including your lift days…
Then twice per week, instead of getting the steps in, perform the incline treadmill
workout. Ex:
Monday - Lift plus 8k-10k steps
Tuesday - Treadmill Incline Workout
Wednesday - Lift plus 8k-10k steps
Thursday - 10k steps
Friday - Lift plus 8k-10k steps
Saturday - Treadmill Incline Workout
Sunday - 10k steps
Final Comments
Don’t freak out if you don’t get your 10 000 steps in per day. You will absolutely still lean
down and drop fat on the nutrition program, even if you don’t come close to your steps.
That said, getting your steps / incline walking in, will ensure you lose fat at the fastest
rate.
Neck Work
MOVIE STAR BODY BONUSES!
The Missing Link to Looking Like a Movie Star - Neck & Traps
If you want to look like a Greek God, there’s one more thing we need to do. You see,
you can build an amazing physique. You can build an incredible upper chest, well
developed shoulders and muscular legs. That said, that doesn’t absolutely guarantee
that you will look incredible.
In fact, in many cases there can be something missing. I’ve noticed this myself. I’ve
seen really muscular guys and thought something was off.
Now sometimes it’s because their upper chest or shoulders is lacking. But sometimes
they have amazing shoulder and upper chest development, but something is still
missing.
Something is making them look less powerful and less masculine and less alpha. What
is it. You see when you look at someone, you’re looking at the total package and there
are two areas that can make you appear far more powerful and masculine.
Enter the Neck & Traps
You see, you can have all the muscle in the world, but if your neck and traps are
lacking, it’s going to throw off your whole physique. You’re going to look noticeably
smaller. What’s more, if you gain muscle, but your neck and traps stay roughly the
same size, it’s going to make you look smaller.
You see, your neck can actually be a force multiplier. If you add a little size to your neck
so that it’s thicker, your face looks more masculine and attractive. Your physique looks
bigger and more powerful. It really makes that much of a difference.
Check out this pic to see what I mean
Here’s another example
As well, here’s Jeff Nippard. A fitness youtube. He used to have a slim neck. Notice how
he looks so much better with a thicker neck. In fact, the skinny neck had a negative
effect on his physique and even his facial attractiveness.
What about the Traps?
The same holds true with trap development. If your traps are too small, it’s going to
throw things off. You will look smaller and less jacked. There will also be something
missing between your body and your face.
For example, this guy has a very muscular physique, but he has a relatively small neck
and minimal trap development. It naturally makes him look less powerful and dominant.
Crazy enough, if he was to wear a button down shirt, the small neck and traps would
make him seem much less jacked and powerful.
What is the key?
Now of course, you can overdevelop your neck and traps and that’s far from ideal
either. The key is balance. The key is to add the perfect amount of size to your neck
and traps.
A lot of hollywood movie stars that play superheroes, naturally have the perfect neck
and traps size. In fact, Chris Hemsworth is a great example of this and that’s why he
looks so damn good on screen.
Interestingly enough, the neck and traps have a large degree of androgen receptors.
This means that people that naturally have higher testosterone levels will naturally have
bigger neck and traps. This is an indicator that well developed neck and traps portray a
more powerful and masculine image.
Here’s brad pitt in fight club. Notice how he has a well developed neck? As well, you
can see how his traps pop nicely and make him look overall more jacked. Now crazy
enough, Brad Pitt was only about 155-160 lbs in Fight Club. Yet, he looks much bigger.
The neck and traps my friend 😃
How to Supercharge Your Physique with Neck and Traps
Now make no mistake, it’s not hard at all to add the perfect size to your neck and traps.
In fact, we actually need to be careful not to overdo it.
Some movements will actually naturally strengthen and develop your neck and traps in
the program. For example, overhead presses and pull ups will build your traps.
Lateral raises have been shown to activate the neck to a pretty large degree. So all we
are doing is throwing in a little more direct work to the neck and traps to add the icing on
the cake.
Now, in this program, you will be hitting traps hard on Wednesday with shrugs. This is
perfect…. So all we need to do is add a little direct neck training! What I recommend is
finishing off the friday workout with a simple neck routine finisher!
I recommend performing this routine once per week at the end of one of your workouts.
For example, every Friday at the end of your workout you can add this to your routine.
That would be perfect.
The Movie Star Body Neck Routine (once per week, friday workout)
Neck Curls: 4 sets of 15-20 reps (Kino Rep Training)
Reverse Neck Curls: 4 sets of 15-20 reps (Kino Rep Training)
Workout Notes
The workout begins with neck curls. This is performed by lying on your back on a bench
with your head off the bench. Hold a light plate on your forehead and perform neck
curls. Start light for 15-20 reps. Next, you will perform reverse neck curls. This is
performed by turning over on your stomach.. Perform 15-20 reps on reverse curls.
Rest 1-2 minutes, increase the weight and perform 15-20 reps of neck curls and reverse
neck curls. Rest 1-2 minutes, increase the weight and perform 15-20 reps of neck curls
and reverse neck curls.
Rest 1-2 minutes, increase the weight and perform 15-20 reps of neck curls and reverse
neck curls
Ex: Neck Curls & Reverse Neck Curls
10 lbs x 20
15 lbs x 20
20 lbs x 15
25 lbs x 15
I recommend not pushing too close to failure or your neck can cramp up. Don’t over do
it. Make sure to control the weight. When you can do the top end of the rep range (20
reps) for your last set, then increase the weight the next week.
Final comments
This routine is simple and effective. Crazy enough, you will actually notice results in the
first 2-3 weeks of performing this routine. It really is that effective. Just a little extra
direct neck work will make all the difference in the world.
You will start to get more compliments on your physique. In fact, when your neck and
traps are thick, you will look way more jacked and get way more attention and notice
from your hard earned physique. Even more than someone that is actually bigger than
you.
Now, if you start to get your neck to a good level, you can train them once every two
weeks. This is a good plan for maintenance mode. But until then, you can train them
once per week (every friday).
Looking forward to seeing your gains : )
Gregory O’Gallagher
The Recomposition Strategy
MOVIE STAR BODY BONUSES!
Movie Star Body Recomp
The goal of the 12 week movie star program is to get you downright lean. Incredible
definition, perfect proportion and chiseled abs and facial features.
This is when you stand out like an absolute movie star. The 12 week program, will get
you leaner, stronger and better looking!
For the most part, the nutrition protocol we are using focuses on the perfect calorie
deficit - 400 calories below maintenance.
This allows you to strip off fat perfectly, without the downsides. Drops in strength and
muscle, negative affects on hormonal output, and disrupting metabolism function.
Now, on this program, you’re going to hit a point when you’re perfectly lean. For some
people this may be about 9-10%. That’s what I call the Daniel Craig bond look.
Some clients will want to get to the 7-8% gold standard. That’s going to be your
American Psycho Christian Bale look or Brad Pitt in Troy.
The final stage of leanness is going to be 5-6%. This is exceptionally lean and this is
when your physique stands out incredibly. This is your Ryan Reynolds in Blade Trinity
or Zac Efron in Bay Watch or Brad Pitt in Fight Club.
Now, the best way to measure your body fat is simply by pictures. You decide how lean
you want to get. Don’t worry about a number or a measurement. You determine the
physique you want to strive for. Everyone is going to look a little different at a given
body fat. This comes down to different levels of muscle mass and different genetics and
fat distribution patterns.
As well, many body fat devices, even the most accurate can be off by 2-3%. So don’t let
a device control you. One of our coaching clients, Oli, is lean as heck and probably a
true 5.5-6%! He makes Ryan Reynolds look fat. But his DEXA was at 12%. Surely that’s
a glitch. Now he’s bulking and looking even better.
Now for me, I find I look my best around 6% body fat. This is when my face gets really
chiseled. For other people that may store a little more fat in their legs and naturally have
leaner faces, they may want to be around 8-10%. The point is that it’s about hitting your
desired level of leanness!!!
Introducing the Recomposition strategy
Now the recomposition strategy is incredibly effective! It works best when you are
already lean - around 8-10% body fat. Now if you are always in a 400 calorie deficit, and
your body fat levels are very low, it’s going to be extremely hard to gain muscle and
strength consistently overtime.
In fact, at a certain point, you may feel smaller and lose some strength. This is
especially true for men that have a great deal of muscle and are close to their maximum
muscular potential. The bigger and stronger you are, the harder it is to maintain that
size getting to a super low body fat.
In this case, you may not notice any drops in strength or size for the first month. But
eventually, you will hit a wall. As well, being in a deficit week after week, you may also
notice hormonal output seems to drop. As well, your energy levels may take a nose dip,
and you may begin to feel less energy and you may find your sex drive becomes
reduced.
The great news is that we can solve this and actually capitalize on your lean physique
and the calorie deficit that you’re in and actually create a recomposition effect - fat loss
and muscle gain.
You see, when you get very lean and you are in a calorie deficit, some very interesting
things happen. Insulin sensitivity increases and nutrient partitioning improves.
When you are burning more calories than you consume, all kinds of anabolic receptors
get up-regulated. When calories increase, your body is essentially primed to direct
excess calories into muscle tissue.
There is also a very powerful anabolic response when you shift from being in a calorie
deficit, to going into a calorie surplus. Now, it’s important to state, this window isn’t very
long. You can’t simply eat at a surplus for months and expect to maintain this effect.
Interestingly enough, many times actors shred down for movie roles and get hyper
skinny. Well, they can pack back on muscle way faster than what should be expected.
Christian Bale starved himself down to a sickly 125 lbs for the Machinist. No one could
believe how he was able to get back to 175 lbs of muscle in just a few months, then
pack on an extra 20 pounds for Batman.
Similarly, Michael Fassbender starved himself for a movie role and gained 15-20 lbs of
lean mass back in just 2 weeks. And often, you’ll see people shred down for fitness
competitions. Often, they will look a lot smaller. But after then finish the competition,
they will fill out very quickly for the first week. There is a temporary window where you
can gain a lot of lean mass pretty quickly. Of course, if you continue to eat at a big
surplus you will soon spillover and gain fat.
To summarize, underfeeding heightens the anabolic response when you overfeed.
Similarly, eating in a surplus, primes your body to drop fat quickly when you shift into a
calorie deficit. This is also why people lose fat the fastest when they just start a diet.
Their body and metabolism and hormones (leptin) are primed to lean up quickly once
they shift into a deficit.
Movie Star Body Recomposition
With the recomposition protocol. We will be capitalizing on the anabolic effects of
underfeeding and the fat burning benefits of overfeeding to allow you to reach your
leanest, sharpest and most incredible condition.
The strategy we will be implementing is downright simple. You see, Saturday to
Wednesday will remain exactly the same. You will be eating at a 400 calorie deficit for
five days in a row. The goal is to tighten up and get leaner over these five days.
This is sufficient to produce just over half a pound of fat loss. Now, that may not sound
like a lot, but when you’re under 10% body fat, that makes a substantial difference,
especially in just one week.
Now, as stated previously, if you’re always in a calorie deficit, and you’re super lean,
well my friend, you’re going to hit a wall! Strength is going to stall or drop and you’re
going to start to look smaller. This is simply inevitable, not matter how good your
training is.
You see, eating at a deficit is catabolic. You’re in a catabolic state and fat burning
occurs. But it becomes increasingly hard to gain muscle tissue in such a state and
sometimes even, hold onto muscle tissue. Fortunately, being in a calorie deficit helps to
create the perfect environment for an anabolic rebound once calories increase.
So, after five days of being in a deficit, and shedding on a good chunk of fat, we will
then shift into two days of strategic overfeeding.
Now, eating at maintenance can be helpful. But to really capitalize on the anabolic
rebound, we actually want to increase calories by 400 over maintenance.
This will allow you to fill up very nicely… As well, by doing a big surplus on Thursday,
you are going to feel incredibly strong for the Friday workout. And continuing the high
calorie eating throughout Friday will help to maximize muscle growth from your workout.
Now, in the past, I experimented with doing high calorie days only on a workout day, but
this wasn’t quite optimal. I’d never benefit from the high calories for my actual workouts.
By doing the high calorie eating days back to back, you replenish yourself the day
before your most important workout and continue the muscle building nutrition the day
of the workout. I find these two days of overfeeding produces a very powerful anabolic
response. The 5:2 method is amazing at optimizing fat loss and leanness - with a
greater emphasis on getting leaner.
What the Recomp Accomplishes
The recomposition strategy will enable you to systematically cut 1.5-2 lbs of fat per
month while producing strength and muscle gains. In fact, your weight will drop 1-2 lbs
per month, but you’ll look bigger and stronger. So keep in mind, this strategy is not
designed to allow you to drop 4-5 lbs of body fat per month.
This is also why I recommend utilizing this strategy once you are under 10% body fat.
Then we can take things slower and take a full month to cut 1% body fat. The beauty of
this strategy is you can eliminate the downsides of cutting and getting super lean. You
can capitalize on the anabolic rebound and produce solid strength and muscle gains.
Oh and best of all it supports the Kino Warrior lifestyle. Thursday and Friday you will
feel like a superhero. And the anabolic rebound will ripple into the rest of the weekend
(Saturday and Sunday). Just as you’re entering the weekend you’re going to feel
unstoppable and your testosterone levels will be operating in high gear and the benefits
will continue for the next few days.
How it Looks
Saturday to Wednesday: 400 calorie deficit
Thursday & Friday: 400 calorie surplus
So lets say, you’re doing 2200 calories on your cut (400 calorie deficit). Well, my friend,
Thursday and Friday, you’d get to enjoy a whopping 3000… Not too shabby.
Now, I recommend increasing your calorie intake predominately from carbohydrates.
Carbohydrates will have the most impact on more muscle growth and training
performance. This is due to their contribution to muscle glycogen and increasing insulin
to improve muscle storage.
So on these days you should be getting at-least an extra 100-150g of carbs. And protein
and fats can increase slightly due to a greater number of total calories.
The Best Way to Add the Calories
Now my favorite approach is to simply go massive for dinner and a late night meal. I’ll
go crazy and double up on the carbs for dinner and have a bigger late night meal.
Now, it’s important to keep in mind that the extra 800 calories can add up quickly.. It’s
easy for 3000 to turn into 4000-5000, if you’re to being careful. Now if you go too high in
calories, you will pretty much halt fat loss. So don’t over-do it.
All the good habits you’ve built getting lean on the 400 calorie deficit, you need to
continue. Continue to fast, track your meals/calories and eat at designated times vs
snacking throughout the day. As well, focus on predominately filling and satisfying and
health foods. This will ensure best results.
ex: steak, chicken, eggs, collagen protein, potatoes, sweet potatoes, corn tortilla’s, low
fat cheese, chocolate, rice crispy squares… Fruits…
Final Comments
So to summarize, 400 over maintenance on Thursday and Friday. Now if you’re training
on tuesday, thursday and Saturday, then you can do the higher calories days on Friday
and Saturday. Essentially the day before and the day of Workout C.
Maintenance is calculated as bodyweight x 15.. You can use your original maintenance
calculation from your starting weight. Then for the surplus days add 400…
Ex: weight = 180 lbs.. 180 x 15 = 2700. Deficit days = 2300.. Surplus days = 3100.
Make sure to get sufficient protein. 0.8g per pound of bodyweight and a balance of fats
and carbs. If you want to go a little higher in protein (+20g), you can.
The Lean Bulk Strategy
MOVIE STAR BODY BONUSES!
The Movie Star Body Lean Bulk Protocol
The goal of the movie star body lean bulk protocol is to maximize muscle growth without
fat gain. Done correctly, you should experience very impressive strength and muscle
gains while staying lean.
In fact, on a lean bulk protocol, your training will be amplified. You will make faster
strength and muscle gains than you ever experienced before.
You see, this program is designed to get you stronger and more muscular in a small
calorie deficit. Now just imagine how effective this program is for strength and muscle
gain when you’re eating in a calorie surplus.
You’re going to experience incredible strength and muscle gains! It’s pretty damn crazy.
In fact, last year, I followed this lean bulk system and got to my biggest and strongest
physique of my life. It was absolutely insane.
At my best, I was doing 140 lbs Incline Dumbbell Bench Presses for 6 reps. Then, after
crushing my chest on incline press, I could still do 315 lbs flat bench for 5 clean reps.
Oh and my shoulder presses got up to 120 lbs dumbbells. Safe to say, I felt like an
absolute superhero.
Now, the lean bulk protocol is actually - very, very simple. There’s a very finite number
of surplus calories your body can utilize for muscle growth. Going higher than this
number and fat gain will be inevitable.
The number tends to be around 200 additional calories per day… This is about a 1400
calorie surplus and can help to support half a pound of muscle gain. Or 2 lbs over the
course of an entire month.
The Maximum Rate of Muscle Gain for Natural Lifters
The maximum rate of muscle growth for natural lifters tends to be around 2 pounds per
month. Eating to gain 4-5 lbs per month will result in a lot of fat gain.. This will diminish
your physique and your strength to weight ratio. To build muscle while staying lean and
to be able to fully enjoy your fuck me now physique, you want to keep the surplus
calories dialled in. Now, the exception to the 2 lbs of muscle per month are people that
are drastically underweight. As well, people that are regaining muscle that was lost.
Teenagers can break the 2 lbs rule. And finally drug enhanced lifters. But for the most
part, gaining 2 lbs of muscle naturally per month is simply out of the cards.
And this is for very good reason. Imagine gaining 2 lbs of muscle per month for 3 years
straight. That’s 72 lbs of muscle… That’s impossible to do even naturally. So remember,
gaining 2 lbs of muscle per month for 6-8 months is freaking fantastic!!! If you strive for
more, expect to gain a bunch of fat and lose your aesthetics.
Calculating the Lean Bulk
Take your bodyweight in pounds and multiply it by 15. Then add 200 calories. This is
your lean bulk protocol. So, lets say you are 180 lbs.. x 15 = 2700. +200 = 2900.
Therefore you will be eating 2900 calories per day to maximize lean muscle growth! You
are going to feel incredibly strong at this level. It’s also important to get sufficient
protein. I recommend 0.8-0.9g of protein per pound of bodyweight. So if you’re 180 lbs,
that’s about 144g to 162g of protein per day.
Since you’re eating a lot more calories, you can go a little higher in protein. That said,
most of the extra calories should come in the form of carbs. As carbs help fuel intense
lifting, replenish muscle glycogen and has the greatest impact on anabolism due to it’s
insulin-genic effects. This of course is true when protein and fat intake is sufficient.
Typically, you’d be looking at about 25% calories from protein, 30% calories from fat
and 45% calories from carbs…
Lean bulking with a 200 calorie surplus is a much more effective strategy than doing a
very high calorie bulk and putting on fat. You see, you can only gain strength and
muscle so quickly. By overeating, you are simply increasing fat gain with no benefit to
strength and muscle.
This becomes a problem because after your bulk you look worse. What’s more, you’ll
have to spend months cutting to get back your lean physique. Those are months that
you aren’t going to be maximizing muscle growth. So the person that did the lean bulk
will be several steps ahead of you.
As well, the strength you developed at a higher body fat, isn’t real strength. Since when
you have more fat, it gives you improved leverage. For example, when doing the inline
press, the more fat you have, the less the range of motion becomes. As well, the lighter
the weight is relative to your bodyweight. So putting on additional fat is not only not
necessary, it’s at a detriment.
Fine Tuning the Lean Bulk System
Now nothing is 100% set in stone. The 200 calorie surplus is a great starting point. The
goal is to gain 2 lbs of lean mass per month. Now you should only calculate your weight
gain after 7 days of your new diet plan. This is because you can gain 2-3 lbs from
shifting into higher calories.
So after 7 days of the lean bulk calories, that’s your starting point. The goal is to gain
about 2 lbs per month. If you’re gaining weight faster than this and there’s noticeable fat
gain. You will want to cut calories by about 200…. If you are gaining 3-4 lbs but by
some stroke of god, you are just as lean as you usually are, well you genetic monster,
keep going!!
Now if after a month your weight is stuck, then you can bump calories up by 200. Some
people have very adaptive metabolisms and when they overeat, they tend to burn it off.
So in this case, you can increase your calories by 200. If your weight stalls again and
doesn’t go up by 2 lbs, you can increase by another 200. The idea is to take it slow and
calibrated. This will produce the best results. Leaner, stronger and a better physique!!!
Important Points
Now it’s important not be to TOO obsessive about fat gain. If you’re doing a 6 month
lean bulk, and you gain 12 lbs. It’s okay if your body fat goes up a little bit 1-2%. That
can simply be cut out in just 4 weeks. If you’re too neurotic about gaining a ‘tiny’ bit of
fat, you will go crazy and stop yourself from doing the necessary work to gain muscle
adequtately.
This is a common phenomena I see with people that used to struggle with their weight.
They are scared to eat at maintenance, let alone a small surplus. The main goal is that
80% of the weight you gain is lean mass. So if you gain 10 lbs - worse case scenario,
you’ll have to cut 2 lbs. This can be done in 2 weeks.
But again, this is after about 5 months of lean bulking. So not a bad trade off. Now some
people will gain entirely muscle during a lean bulk. Others may gain a little bit of fat.
I find that when you get down to a very, very low body fat (6-7%), the body fat tends to
settle 1-2% higher on a lean bulk. So if you finish your cut at 6%, don’t stress if your
body fat settles at around 7-8% on your lean bulk. That’s totally okay. This is especially
the case for people that are very lean. The same isn’t necessarily true for someone that
starts a lean bulk at 9-10%. It’s easier to stay at that level while lean bulking.
The reason is the body fat set point. The body wants to stay around a moderate body
fat of 9-12% or so. Athletes tend to be around this level even though they don’t track
their calories. When you’re physically active and eat healthy, your body will gravitate to
a pretty lean state.
So if you’re 6-7%, you are certainly under your bodies natural set point. So realize, you
might come up a little bit on the lean bulk, but it will come with a lot more muscle and
size. So if you go up 1-2% body fat, you’re looking at packing on some serious size with
that. 8-12 pounds!
The Movie Star Lean Bulk: 5:2 Method
Now if you want to take things to the next level. I recommend optimizing the lean bulk
with five days of overfeeding and two days of underfeeding. Remember, overfeeding
sets the stage for awesome fat loss once calories are reduced. Similarly, underfeeding
sets the stage for an anabolic rebound, once calories are increased.
Interestingly enough, fasting in and of itself, works similarly. During the fast, there is a
period of underfeeding (fasting) and a period of overfeeding (eating phase). This helps
your body optimize body composition and allow your body the ability to burn fat and
gain muscle tissue. With proper training and nutrition, your body is going to gain muscle
and lose fat.
Now, for the give two method, we will be doing a 1400 calorie surplus per week. But we
will partition the calories differently.
Monday to Friday, you will be eating at a 400 calorie surplus each day. This will create a
2000 calorie surplus. Saturday and Sunday, you will be eating at a 300 calorie deficit,
this will produce a 600 calorie deficit. Altogether you will be in the perfect 1400 calorie
surplus. Monday to Friday your body will be a muscle building machine. Saturday and
Sunday, your body will burn off any excess fat.
Calculating the Movie Star Lean Bulk
Maintenance calories = bodyweight x 15
ex: 160 x 15 = 2400
Lean Bulk Days: 2800
Cutting Days: 2100
Lean Bulk Notes
You can use whichever variation, you prefer. Either the daily 200 calorie daily surplus,
or the five two method. If you want to keep things simple and effortless - go with the 200
calorie surplus option. This may be a great protocol to do for the first 1-2 months of lean
bulk. If you want to get a little more streamlined and push things into high gear, do the
five two method. But make no mistake, what’s most important is hitting your calories
and being consistent. This is most important.
How to Know if I’m Ready for the Lean Bulk
The best time to lean bulk is when you are at your desired level of leanness. Or if you’re
within 4-5 lbs of your desired leanness, but you want to gain more muscle size before
getting super lean. By no means, if you have 10-15+ lbs of fat to lose, should you
consider starting a lean bulk.
Remember, your body is more efficient at gaining muscle when you are leaner (8-12%
body fat). If you are heavier than this, insulin sensitivity is reduced and estrogen levels
are higher. Your body will have a harder time adding purely muscle without fat, when
you’re not lean.
How Long Should You Lean Bulk For?
I recommend doing a 12 week lean bulk minimum. This will work best for people that
finished the 12 weeks of the movie star program while cutting and want to do it again,
but in a lean bulk. In 12 weeks, you can add 5-6 lbs of lean muscle. With the extra water
weight and glycogen storage from higher calories, this number can be closer to 8 lbs.
Doing a lean bulk for 1-2 months isn’t sufficient to maximize muscle growth. So you
want to lean bulk for minimum 3 months and up to 6-12 months. Make sure to not get
carried away on your lean bulk and overeat. This will result in fat gain and you will have
to terminate the lean bulk early. Best case scenario is to limit fat gain and to lean bulk
for long-term - 6 months… And remember, it’s okay if 20% of the weight that is gained is
fat. 8 pounds of muscle and 2 lbs of fat is not shabby! And we can burn off fat easily
;).
How to Crush the Lean Bulk or Recomp
Now, it’s extremely important to state that even though you will be eating a lot more
calories on a recomp (to some extent) and a lean bulk (600+), it’s still very easy to get
carried away and go over this number.
In fact, an extra 500-800 calories is really not that much in the grand scheme of things.
It could be 1-2 extra servings of carbs lol. Two extra bowls of cereal. It’s really not a
huge amount.
Therefore, I recommend exercising the same discipline and eating habits that you do
during cutting, while lean bulking!!! This will make things far more effective.
So, first off, I recommend containing to fast. Fasting has a tremendous array of benefits.
Fasting will help to optimize a period each day for burning of fat. As well, it will optimize
an anabolic period for promoting muscle growth (eating phase). Fasting also is a great
lifestyle hack and makes things much easier to follow and adhere too.
So, I recommend fasting daily, even on a recomp or lean bulk. As well, I recommend
following a similar strategy where you eat 1-2 structured meals per day and 1-2 lighter
meals.
Ex: Light meal to break the fast, huge dinner, late night meal / dessert
or : Big lunch, big dinner and dessert/late night meal
I follow a very similar eating strategy on a lean bulk. I’ll keep my first meal light and it’s
the same everyday and around 500 calories. This is the same for my dessert, around
600 calories at night.
Then I’ll have about 1600-1800 calories for a big feast. Sometimes I’ll break this up with
a big 1200 calorie meal then I can have an extra 400-600 of bonus carbs hehehe….
This is an incredible way to eat.
ex: HUGE FEAST OPTION
1) Rice Crispy, Collagen & Banana to break the fast
2) Huge feast - steak, potatoes or chipotle bowl
3) Bonus carbs or cheese quesadilla’s (1-2 hours after big feast)
4) Dessert (chocolate almond bar baby)
or Two Big Meals Option
1) Big Lunch (sandwich…)
2) Big Dinner (steak potatoes)
3) Dessert or collagen, rice crispy & banana
Self-Hypnosis Drill
MOVIE STAR BODY BONUSES!
This is known as the Self-Hypnosis drill. You're talking directly to your own
subconscious, and it's one of the most powerful drills I've ever performed in my life.
More powerful than visualization, affirmations, vision boards, reviewing goals... etc, etc.
This drill is the real deal.
You see, the biggest issue people face in terms of smashing their fitness goals is
behavioral change. It's hard to change our behaviors!
Now, when we train and eat in the most effective and efficient way to reaching our
goals, you know, the strategy I laid out in this coaching program will take care of almost
everything.
Suddenly, leaning down and building a great body becomes almost effortless. That say,
until you handle the psychological issues, you'll almost always revolt and sabotage
yourself, usually on an unconscious level...
Most people don’t want to lean down!
You might think you want to lean down and get to a chiseled state, but most peoples'
self image does not support their goal. And until you rewire your self-construct, you will
continue to give in, fall off and self sabotage.
It’s simply inevitable. For many people I have worked with, including myself, I had no
problem getting down to 10% body fat. But as soon as I tried to go below 10%, I would
shoot right back up in the blink of an eye.
I would get too relaxed or I couldn’t take it anymore, and I would eat my way back up
very, very quickly. I thought it was a physiological thing. I thought it was my body
unwilling to drop down to a low body fat.
But I was wrong. It was psychological in nature. I truly didn’t believe I could do it. Being
at a very low body fat wasn’t a part of my reality. So when I got close, I started to give in
and get more cravings.
Once I started doing the following hypnosis exercise, this was no longer an issue!
How often to perform hypnosis
At first, you’ll want to perform this drill everyday, for at-least 5-7 days. Afterwards, you
can perform it 2-3 days per week and you’ll maintain the positive momentum, allowing
you to make forward progress with ease.
What’s interesting is that when I first started performing this drill, I noticed my cravings
were gone, after my first meal, I felt completely full and satisfied and had no impulses to
continue eating.
Before doing this, often times I would just want to continue eating. And unless I was
very busy, it was hard to push through that. Even on a program that was near effortless
to follow!
The Recording
I will be attaching a recording of myself talking you through the drill. You can either
listen to this, or if you prefer, you can record your own version with the script that I will
paste below. For now, we'll walk through how to create your own recording...
Using your own recording might sound weird at first, but the bottom line is that your
subconscious will be most open, receptive and trusting to your own voice. So take an
hour out of your day, to record the script. You can use your iPhone or your computer.
You can read one section at a time, pause the recording, take a minute to regroup, then
continue on.
Once you have recorded the recording, that’s it. All you have to do is plug it in at night
and listen to it as you allow yourself to relax completely.
Why traditional success tools don’t work
Many traditional success tools like affirmations and visualization don’t work very well
because they are performed through the filter of the conscious mind.
If you don’t see yourself as successful, you won’t accept it and it won’t become
programmed into your mental reality. You will reject it.
The advantage of hypnosis exercises is that the first 15-20 minutes is slipping you into a
deep state. It turns off the conscious mind, and brings you into a more and more relaxed
and receptive state.
This is where powerful things happen. This is when affirmations and visualization
exercises are truly powerful. In this recording, we’re not even going to be doing a ton of
affirmations.
We don’t even need it! Just by going through a quick visualization at the end, and
imagining yourself as the person you really want to be...
Picturing yourself, lean, chiseled and confident. You’ll be accepting this new reality. And
then in the following days, your choices and behaviours will be aligned with that person
you are now becoming.
You’ll be more driven to workout, stick to your diet and stay on the path!
The Script
These are the personal meditations/self-hypnosis exercises I use myself. Record
yourself reading them out loud. Do your best to smoothen out your voice.
At night put on your headphones and listen to your recording. You are programming
yourself as you drift off. Record it as many times as you want too if you feel you can
improve your delivery.
Give yourself enough time between directions to actually do it. Do not go too quickly
thru these or your recording will feel rushed. Though it is still quite effective even that
way.
Now let's begin.
1)
First I want you to stand up and take a good, complete stretch. Get all the kinks out.
That's fine. Now just sit in the chair and relax. Close your eyes and take a nice deep, full
breath and exhale completely, all the way to the bottom of your lungs. All out. Do it
again now. Just relax and let it all out. One more time time, and this time hold your
breath when you have filled your lungs with clean, refreshing, relaxing air. Hold it in.
Keep your eyes closed. Now let your breath out slowly and feel yourself relaxing all
over.
2)
Focus your attention on your knees now and relax everything below your knees. Relax
your calves. Relax your ankles. Relax your feet. And relax your toes. Everything below
your knees now are loose and relaxed. Now relax your thighs as completely as you can.
Let your thighs just droop limp and loose and heavy into the chair. Relax your hips and
relax your waist. Now relax your chest as completely as you can. Allow your breathing
to be easier and deeper, more regular and more relaxed. Relax your shoulders now. Let
the muscles in your shoulders be heavy and loose. More and more completely relaxed.
Relax your neck and throat. Let your head just droop as all the muscles in your neck
just relax. Now relax your face as completely as you can. Allow your face to be smooth
and loose, relaxed and easy, your jaws all loose and relaxed, your teeth are not quite
touching. Everything smooth and loose and easy. Now relax as completely as you can
all the little muscles around your eyelids. Feel your eyelids growing heavier and
smoother. More and more deeply relaxed.
In a moment, I am going to ask you to open your eyelids. When I ask you to open them,
your eyelids will be so relaxed and heavy they will just barely open and when I ask you
to close your eyelids again you will allow yourself to relax even more completely. Now
try to open your eyelids. now close your eyes and feel yourself relaxing even more.
3)
I want you to imagine now that all your tensions, all your tightness, and all your fears
and worries are draining away from the top of your head. Let it drain down through your
face, down through your neck, through your shoulders, through your chest, your waist,
your hips, your thighs, down through your knees, your calves, your ankles, your feet,
and out your toes. All your tension, all your tightness, all your worries and fears are
draining away now from the very tips of your toes, and you are relaxing more and more.
4)
We are going to do this relaxation exercise again. This time I want you to allow yourself
to relax even more fully and completely than you did the first time.
Focus your attention on your knees once again and relax everything below your knees.
Relax your calves. Relax your ankles. Relax your feet, and relax your toes. And now
relax your thighs even more completely. Allow your thighs to droop limp and heavy into
the chair. Relax your hips and your waist. Feel the relaxation flowing into your chest
now. Relaxing the vital organs within your chest, your heart, your lungs, allowing your
breathing to be more intense, more regular, more and more completely relaxed. Now
relax your shoulders even more. Feel your shoulders heavy and loose. More and more
deeply relaxed. Relax your neck and throat. Relax your face even more. Feel your face
all smooth and loose, completely easy and relaxed all over. And now relax even more
all the little muscles around your eyelids. Feel your eyelids heavy and smooth, more
and more deeply relaxed.
In a moment when I ask you to open your eyelids, your eyelids will be so relaxed, so
lazy, that they may not even work. But whether your eyelids open or whether they do
not open, in either case when I ask you to close your eyes again you will allow yourself
to relax even more completely. Open your eyelids. Now close your eyes, and feel
yourself relaxing even more.
5)
We are going to do this relaxation exercise once again. This time I want you to allow
yourself to relax completely. There is nothing to fear, you will always hear me, so just
pull out all the stops and allow yourself to sink into perfect relaxation.
Focus your attention again upon your knees and relax everything below your knees.
Relax your calves, relax your ankles, relax your feet, and relax your toes. Now relax
your thighs completely. Feel the deep and heavy relaxation flowing into your hips now.
Feel it going up through your waist, flowing into your chest, to your shoulders, heavy
and loose, completely relaxed. And now this heavy relaxed feeling is going into your
neck and throat, all over your face. Your face is all smooth and loose, completely easy
and relaxed, and the heavy relaxation is flowing into your eyes and eyelids now. Your
eyelids are so heavy and so smooth. Ever more deeply relaxed.
6)
In a moment when I ask you to open your eyelids, I want you to believe very very
strongly that your eyelids are glued together. I want you to imagine that your eyelids are
one piece of skin. Like one piece of skin. Don't be antagonistic or skeptical and say that
you can open your eyelids. Just believe, just imagine that your eyelids are glued
together. And if you believe and if you imagine that you cannot open your eyelids, you
will really not be able to open them. Believe now very very strongly that your eyelids are
glued together. Imagine your eyelids are like one piece of skin. Now try to open your
eyes. Now let your eyes relax. Feel yourself relaxing all over.
7)
I want you to imagine now that you are looking at a blackboard. And on the blackboard
is a circle. Into the circle put an X. And now erase the X from inside the circle. And now
erase the circle. Forget about the blackboard now as you just go on relaxing more and
more deeply.
In a moment, I am going to count backward from 100. I want you to count with me
silently to yourself. Say each number to yourself as I say it, then when I ask you, erase
the number from your mind and allow yourself to relax even more deeply. 100...say the
100 to yourself. Now erase it from your mind and go deeper. 99...and erase it all away.
98 and erase it. 97 and now erase it so completely there is nothing left at all, just deeper
and deeper waves of relaxation.
8)
Focus your attention now on the very tip of your nose just as we practice before. Keep
your attention gently focused on the tip of your nose until you reach a point where your
entire attention is on my voice. And when you reach that point, you can forget about
your nose and just go on listening to my voice and allowing yourself to relax more and
more deeply. And as you keep your attention focused very gently on the tip of your nose
I am going to take you down through four progressively deeper levels of relaxation.
9)
I will label these levels with letters of the alphabet, and when you reach the first level,
level A, you will be ten times more deeply relaxed than you are even now. And then
from level A we will go down to level B, and when you reach level B you will be ten
times again more deeply relaxed than you were before. And from level B we will go
down even further, down to level C. And when you reach level C you will be ten times
again more deeply relaxed than before. And then form level C we will go all the way
down to the deepest level of relaxation, level D. And when you reach level D, you will be
ten times again more deeply relaxed than before. You are drifting down now, two times
deeper with each breath that you exhale. Two times deeper with each breath. Your
hands and fingers are so relaxed and heavy, and they keep growing heavier. Feel the
heaviness growing in your hands and fingers. Heavy...heavier still until now they are so
heavy it is as though your hands and fingers were made of lead. And this deep relaxed,
heavy feeling is flowing up through your forearms now. Feel it going up into your upper
arms. Flowing through your shoulders, into your neck, over your face, over your eyes.
Flowing up to your eyebrows, your forehead over the top of your head. The deep
relaxed, heavy feeling is flowing down the back of your head and down the back of your
neck. You are now approaching level A.
10)
You are on level A now and still going deeper. Five times deeper now with each breath
that you exhale. Five times deeper with each breath. Your mind is so still and peaceful.
You're not thinking of anything now. Too relaxed to think. Too comfortable to think. And
this heavy relaxation in your mind is flowing into your face and eyes. It is flowing down
through your neck and into your chest. Flowing down to your waist, down through your
hips, your thighs, your knees, your calves, your ankles, your feet and your toes. You are
now approaching level B.
11)
You are on level B now and still drifting deeper. Floating smoothly and gently into
perfect relaxation. your arms and legs are so relaxed and heavy they feel like logs. Your
arms and legs are stiff and numb and heavy...simply immovable. your arms and legs
are like planks of wood. You are now approaching level C. You are on level C now and
still drifting down. Sinking into the chair. Sinking deeper and deeper into perfect
relaxation. And as you go on drifting even deeper, I am going to count backward from
15 to 1. Each number that I say will take you deeper and deeper still, and when I reach
1 you will be on level D. 15, deeper, 14, deeper still, 13...12...11...10...9...8...7...6, let it
all go now, 5...4...3...2...1...1...1, so deep, so dreamy, so heavy, so misty. You are now
on level D and still drifting down. There is no limit now...no limit. Go on floating, drifting
deeper and deeper into perfect relaxation, deeper with each breath.
12)
As you go on floating, drifting smoothly and gently more and more deeply relaxed with
each breath, focus your attention on the tip of your nose. Keep your attention now
focused gently and lazily on the tip of your nose until you reach a point where your
entire attention is on the sound of my voice. When you reach that point you can forget
about the tip of your nose and just relax more and more deeply.
As you keep your attention gently focused on the tip of your nose, I want you to imagine
for a minute. Imagine yourself as you really want to be lean, strong and powerful. Full of
confidence, energy and vitality, wearing well-fitting clothes that look so good on your
proportioned, chiseled body. This is you. This is the handsome, masculine man you are
now becoming. Every day from now on you will be more and more completely the man
you really want to be. You will be relaxed and calm no mater what is going on around
you, and anything that does happen you can handle it in a relaxed and sensible
manner. And you will feel so good. You will have all the energy you can use every day,
and you will find it very easy to stay on your regimen strictly every day, no matter where
you are and no matter what you are doing.
13)
You will continue to practice the self-hypnosis exercise every single day, and each time
you go through the routine in self-hypnosis you will relax completely. You will go just as
deep as you are now, and whatever suggestions you give yourself will be stronger and
go deeper all the time.
By continuing to practice your self-hypnosis faithfully every day, you will have perfect
control over your own mind. You will feel the power and energy circulate through your
body. For you are in control now, and whatever you set your mind to do, you can and
will do it. You will be completely successful and you will enjoy your success. You will
enjoy looking better and feeling better, and making others feel better, every single day.
14)
I want you to imagine now that you are standing on the top step of a heavy wooden
staircase. Feel the carpet under your feet. The carpet can be any kind and color you
wish...create it. Now extend your hand out and touch the railing. Feel the smooth
polished wood of the railing under your hand. You are standing just ten steps up from
the floor below. The stairs are curving very smoothly down to the floor below. in a
moment we will walk down the stairs. With each step down you will allow yourself to
relax even more deeply. By the time you reach the floor below you will be deeper than
you have ever gone before. Take a step down now, down to the ninth step smoothly
and easily. Feel yourself going deeper. Now down to 8, deeper still. Now down to
7...6...5...4...3...2...1. Now you are standing on the floor below. There is a door in front
of you. Reach out and open the door. And from the room beyond the door a flood of
light comes streaming out through the open doorway. Walk into the room, into the light
through the open door. You are inside the room now, look around you. This is your
room, and it can be anything you want it to be. Any size, any shape, any colors. You
can have anything in this room that you want. You can add things, remove things,
rearrange things. You can have any kind of furniture, fixtures, paintings, windows,
carpets, or whatever you want because this is your place...your very own private inner
place and you are free here. Free to create, free to be who you are. Free to do whatever
you will, and the light that shines in this room is your light. Feel the light all around you,
shining on the beautiful things in your room. Shining on you; feel the energy in the light.
Let the light flow all through your body now. Going in through every pore in your skin.
Filling you completely. Pushing away all doubt. Pushing out all fear and tension. you are
filled with the light. you are clear and radiant, glowing with the shining light in you room.
15)
While you are standing in the light in your room, I want you to build an image. An image
of yourself as you really want to be. Not as someone else wants you to be, but as you
really want yourself to be. See your image standing in front of you in the light. Your
image is lean, chiseled, strong, handsome, calm and free, wearing clothes that fit to
your image and masculine physique. This is you. This is the real you. This is the man
you are now becoming. Walk closer to your image now. Walk closer. Now walk into the
image. Let it blend into your very body. Your own best self- a living part of you now.
Stronger every day.
16)
You will continue to practice your self-hypnosis exercise faithfully every single day. And
each time you go through your little routine in self-hypnosis you will relax completely.
And very, very swiftly. Within just a few seconds you will go just as deep as you are
now. Even deeper. And whatever suggestions you give to yourself will be stronger and
deeper all the time. For you are in control now. Whatever you choose to do, you can do.
however you set your mind to achieve, you can and will achieve. You will be completely
successful, and you will enjoy your success. And you will enjoy becoming more and
more attractive every day. You will enjoy feeling lean and powerful, more and more your
real self every day.
Welcome to Movie Star Bodyweight
Training!
Movie Star Bodyweight Training (BONUS!)
Welcome to Movie Star Bodyweight Mastery Training!
This program will teach you step by step, how to carve out a breath-taking physique, with just
your own bodyweight. I have perfected this program over the years and simply put, this is the
most effective bodyweight training program in the world.
Now, it’s important to understand that you can build an incredible body with weights or with
using your own body. You see, your body only knows resistance.
Whether you’re doing shoulder presses with 80 lbs dumbbells, or doing handstand push ups you’re muscles are going to be experiencing a great deal of tension.
The key with bodyweight training is to progress to elite level movements that require a great
deal of strength. This is when your physique will transform before your eyes!
Don’t believe me? Well take a look at olympic gymnasts. They have some of the best physiques
imaginable and most of their training simply utilizes their own bodyweight.
The Goal of This Program
Now my goal with this program is to do a few things. Firstly, I’m going to be teaching you step
by step how to build up to advanced bodyweight movements that will develop incredible
strength and muscle size. These movements will give you an awe inspiring physique.
I’m talking about movements like one arm push ups, side to side pull-ups, handstand push-ups
and pistol squats. These exercises are downright killer and most people that lift weights, can’t
even do one rep of these exercises.
Now, I’ve also designed this program to allow for the perfect amount of volume to promote
maximum dense muscle size. Simply put, there’s rules we need to adhere to in order to support
the perfect amount of muscle growth! With Movie Star Bodyweight Training, I’ve designed the
program to do exactly that.
I’ve also designed this program in three phases. Each phase gets progressively more intense
and high volume than the previous phase. This will allow you to build produce the shrink wrap
effect.
You see, the shrink wrap effect is accomplished by focusing on getting very strong and dense
with a low volume training approach. This is phase one and it’s the strength and density phase.
The next phase, training volume is increased to produce more muscle size (strength and size
phase). Finally, the last phase we focus intensely on high volume and sarcoplasmic hypertrophy
(the shrink wrap phase), this will get you into Movie Star Shape!
12 Weeks From Now
My goal for you 12 weeks from now is for you to achieve your leanest and strongest physique to
date (pound for pound). My goal is for you to accomplish exercises you never thought you could
ever perform! I’m talking one arm push ups.
My goal is for you to feel downright empowered, knowing you can get a workout in wherever
you are! All you need is your own bodyweight and a level of intensity and focus and you can
build an incredible body wherever you are.
Now what is very interesting is how bodyweight training can carry-over to weight training. In fact,
some of the strongest lifters I know, had a deep background in bodyweight training.
I believe bodyweight training is a more superior way to develop neural coordination. You see,
bodyweight training focuses exclusively on closed chain exercises. During a push-up or dip,
your hands are fixed to the floor/bar and your body is moving through space. This is different
than lifting weights where your hands are moving freely to move an object.
What we know is that closed chain movements allow for greater muscle activation. Our bodies
are better able to generate force in a closed chain position. Funny enough, one of the
techniques to bench heavier is to focus on pushing your body into the bench. (this is essentially
trying to mimic a closed chain movement).
So even if you want to go back to lifting weights 12 weeks from now, my goal is for you to come
back to the gym and be stronger than ever! You are going to feel like a powerhouse. If you build
up to one arm push-ups you are going to have incredible strength.
Mark As Complete
The 7 Unique Advantages of Elite
Bodyweight Training
Movie Star Bodyweight Training (BONUS!)
1) You Can Workout Anywhere
At the time of typing this, gym’s all over the world are being closed down. People are instructed
to avoid big groups and social gatherings. We are in the midst of COVID-19 and everyday it
seems as things are getting worse.
I understand how devastating this is! I also understand how in times of uncertainty, it's more
important than ever to take care of ourselves.
Using this opportunity to put our energy somewhere productive and continue to strengthen our
bodies and boost our health. After-all a stronger, leaner, healthier body is one of the best things
we can do to stay healthy.
Now, the power of bodyweight training is we can workout anywhere! We can train outside or in
our home or apartment. All we need is our body! If the gym is closed or the commute is too far,
no problem, we can transform our own bodies right from our home!
If we are traveling for work or vacation, there’s never an excuse not to workout! If the world is
afflicted with a devastating virus and we can’t go to the gym, well we can workout right from
home!!!!
You see, training is one of the best things we can do to boost our health, lift our mood and even
support great cognitive function. It simply is unacceptable to let life or events or conditions stop
us from working out. We must continue to sharpen our bodies so we can be the strongest
version of ourselves. With bodyweight training we can always workout.
2) Develop a Lean & Chiseled Physique
Lets face it, if you want to get downright lean, bodyweight training is incredible powerful! Here’s
why.. When you’re lifting very heavy and trying to continuously add weight to the bar - it’s in
your bodies best interest to eat more and get bigger and heavier..
Eventually, you may even notice that as you continue going for personal records, your appetite
ramps up and you get hungrier. This makes your goals of getting to a super low body fat harder
to achieve.
You see, we are adaptive creatures. If our goal is to lift heavy, we will be more efficient at this if
we are heavier (even if that means having a little more fat as fat can improve leverage). I’ve
noticed that when I’m lifting weights heavy 3x per week and chasing my strength goals, it can be
harder to lean down. This is also an explanation why so many guys in the gym that lift weights,
tend to be around 13-15%.
Now if you contrast that with a gymnasium the difference is staggering! Gymnasts are all
insanely lean. Their abs are literally poking through their shirt. The reason is simple - in order to
become as proficient with your bodyweight, you must eliminate every ounce of excess fat.
Now, ultimately it’s your nutrition that will dictate how lean you are. But here’s the thing, a
bodyweight focused program encourages better dietary adherence…
You see, many times in the past, I would find myself overeating the day before my big workout. I
did this unconsciously to help myself lift more. Or many times, I would find myself overeating
telling myself I need to recover from training.
Well, with bodyweight training it’s in your best interest to stick to your diet. Heck, even being two
pounds lighter will make a big difference for advanced exercises like one arm push ups and one
arm chin-ups.
So, if you’ve struggled leaning down, I encourage you to perform bodyweight training for 12
weeks. What you will find is that your appetite tends stay a little lower. This well help you lean
up and become incredibly chiseled.
But what if I want to gain weight and muscle?
Don’t worry, if you are already very lean and you want to get bigger and pack on muscle, you
absolutely can do so with bodyweight training. In fact, it will be in your best interest to gain
muscle. You will likely need to add a good chunk of muscle to be able to do elite bodyweight
movements.
Again, take a look at gymnasts, they have incredible muscle development. My point is that if you
have excess fat, then bodyweight training will help encourage getting to a low body fat and
sticking to your deficit. If you are focusing on putting on muscle and eating at maintenance or a
surplus, bodyweight training can fit the bill perfectly. The incentive will be to add pure muscle
without fat so you are as strong as possible with your own bodyweight.
3) Develop Insane Relative Strength
This is an extension to the previous point! Bodyweight training encourages incredible relative
strength. Relative strength is how strong you are in relation to your bodyweight.
Relative strength is the greatest indicator of how good you look (muscle to fat ratio). Those with
amazing relative strength have a high level of muscle mass and minimal fat.
When you progress with bodyweight training you are directly increasing your relative strength.
Interestingly enough, in all my programs I give strength standards to aim for. They are all
focused on relative strength. This is because relative strength is the key to looking amazing.
For example, if someone can do 10 full range handstand push ups I know two things:
First they have incredibly strong and muscular shoulders.
Secondly, they have a low body fat (since it would very hard to do handstand push ups with
excess fat).
Lets face it, the better you get at bodyweight training, the stronger you become relative to your
bodyweight, and thus the better you look!
4) Look Like an Absolute Weapon
Lifting heavy weights is awesome. I love it! It’s intense and you feel powerful. But when a
director wants to make his movie character look like an absolute weapon what does he do?!
Does he film the actor shoulder pressing dumbbells or bench pressing?! Nope.
Instead he has the actor doing an intense scene of pull-ups, one arm push-ups and bodyweight
moves. Simply put, bodyweight training looks so much more impressive and stylized than lifting
weights.
Heck, not everyone knows how much weight is a lot of weight to move… But everyone knows
that doing a chin-up with just one arm is absolutely insane. Or doing a push-up with one arm is
a massive test of strength.
You see, once you get into bodyweight training, people are going to freak out. They are going to
be way more impressed watching you crank out muscle ups, than seeing a big bodybuilder
bench 315 lbs.
Bodyweight training looks freaking breathtaking! Heck, I remember missing my workout one day
to meet my friends at a pool. I hated the fact I didn’t hit my workout so I did a few sets of feel
elevated one arm push ups...
I did this workout purely for me! I was itching to get something in. Sure enough, all of the women
at the pool started howling and going crazy and looking at me like I was some sort of superhuman. It was epic haha….
Lifting weights does NOT create this reaction.
5) Develop a World Class Core
Bodyweight training is incredible at developing a super strong and well developed core. Some of
the best core exercises in the world are bodyweight only. In fact, one arm push-ups require
unbelievable core stabilization and strength in order to balance yourself on one arm.
Interestingly enough, this type of anti rotational strength carries over beautifully to punching
power (since punching requires incredible core power. Getting strong on bodyweight
movements will create a super strong core.
If you look at gymnasts they have some of the best abs development of anyone in the world. In
this program we are going to be developing an incredible core with one arm push-ups, hanging
leg raises and L-sits! Safe to say, you will have an insane core.
6) Build Incredible Functional Strength & Athleticism
Look, it’s by no mistake that bodyweight training is favourited by elite martial artists, boxers and
the armed forces. Bodyweight training sets the stage for a functional and athletic body. The
more proficient you become at doing pull-ups, and one arm push ups and pistol squats - the
more ready you are to take on anything that life throws at you. In fact, being able to do 20 pullups is an elite standard for soldiers. I will build you up to doing pull-ups with ease and being
strong, limber and highly athletic.
7) Accelerate Your Physique & Strength Development by Focusing
Now, it’s a common scenario that when we’ve been lifting weights for years and years, it
becomes harder and harder to keep progressing. Eventually, plateau’s set in and we get stuck
at a certain weight. This happens! Sure, we can work towards busting through our plateau’s, but
nonetheless, plateau’s do happen and set in.
Well, when you switch over to bodyweight training you’re going to experience the novel effect.
Because you’re new to bodyweight training or haven’t performed a bodyweight routine in
(months or years), you are going to progress so fast. And because you’re progressing so fast,
you are going to see dramatic changes to your physique and muscle definition and
development.
An incredible awesome long term strategy would be do focus on bodyweight training for 3-6
months each year. Of course, you can do bodyweight training year round. That said, if you love
lifting weights too, you can incorporate a 12 week bodyweight training program. When you go
back to the iron you are going to feel so recharged and fresh and begin smashing personal
records again.
Mark As Complete
Fundamental Bodyweight Movements &
Progressions
Movie Star Bodyweight Training (BONUS!)
Now that you know how awesome and effective bodyweight training can be, we will now
discuss the best bodyweight training movements to craft a movie star body. Lets begin:
1) Push-ups
Now the first exercise is the standard push-up. This exercise develops strong pecs,
front delts, triceps and a tight core. In this program you will be working up to feet
elevated push ups, side to side push-ups, assisted one arm push ups and one arm push
ups. As you build up to the advanced variations you will experience tremendous
strength and muscle gains throughout your chest and triceps.
Progressions
1) Regular push-ups
2) Feet Elevated Push ups
3) Side to Side Push ups
4) Feet Elevated Side to Side Push ups
5) Assisted One Arm Push ups
6) Feel Elevated Assisted One Arm Push ups
7) One Arm Push ups
8) Feet Elevated One arm Push ups
2) Handstand Push-ups
Handstand push-ups are an amazing exercise to develop powerful and muscular
shoulders and strong triceps. The most advanced version is doing handstand push ups
against the wall with your hands elevated on blocks (for full range of motion). Now don’t
worry, the starting point for this exercise is the pike push up. I will be showing you step
by step how to build up to handstand push ups against the wall.
Progressions
1) Pike Push ups
2) Feet Elevated Pike Push ups
3) Feet Elevated full range pike push ups
4) Handstand push-ups against wall
5) Hands elevated handstand push ups against wall
3) Chin-ups and Pull-ups
Chin-ups and pull ups are the best exercises in the world to develop your lats, upper
back and biceps. In this program I will be building you up to side to side pull-ups and
assisted one arm chin ups! These exercises are incredibly powerful.
Progressions
1) Chin-ups
2) Mixed Grip Chin-ups
3) Assisted One Arm Chins (with bar)
4) Side to Side Pull-ups
5) Assisted One Arm Chins (with towel)
6) Assisted One Arm Pull-ups (with towel)
7) One arm Chin-ups (mastery
4) Pistol Squats
Pistol squats are great for developing your lower body. This is an advanced movement
that requires a great deal of leg strength, balance and flexibility. I will show you exactly
how to build up to doing pistols with absolute ease.
Progressions
1) Pistols onto knee high box
2) Pistols onto low box
3) Assisted Pistols (holding object for balance)
4) Pistol Squats
5) Weighted Pistol Squats
5) Single Leg Hip Thrusts
The single leg hip thrust is an incredible exercise to develop your posterior chain and
hip power. This exercise is simple to perform and only requires your body. This exercise
will help develop strong and well developed glutes.
Progressions
1) Regular Hip Thrusts
2) Hip Thrusts with One Leg Negative
3) Single Leg Hip Thrusts
6) Hanging Leg Raises
The hanging leg raise is an incredibly powerful core exercise. When you can build up to
doing 15 reps (forming a V), your abs will be incredibly well developed.
Progressions
1) Hanging Knee Raises
2) Hanging Knee Raises (straight leg negative)
3) Hanging Leg Raises
4) Hanging Leg Raises (into V)
5) Hanging Leg Raises (into V, not all the way down)
Bonus Bodyweight Movements
Now those are the essential bodyweight movements that will develop a rock hard
physique. That said, it’s best to incorporate more exercises for variety and maximum
physique development. In this program we will be incorporating more exercises and
variety to master your physique and muscle development. There will even be an option
to use bands for strategic training to maximize your arm and shoulder development.
Just keep in mind, those six exercises are the key lifts to get into Movie Star Shape and
the better you get at them the better you will look!
What You Will Need for a James Bond
Workout
Movie Star Bodyweight Training (BONUS!)
Now, when I imagine James Bond, I picture him having a stylized gym at his condo/loft.
A minimalism gym of just a few pieces of equipment.
I’m talking a pull up bar, jump rope, a set of dumbbells or bands and some cinder
blocks. Heck - he probably has a few pieces of boxing equipment like a heavy bag, a
bob or cobra bag.
James Bond is a world traveling secret agent. He needs to be able to workout efficiently
from the privacy of his own home. In the drop of a hat he may be sent on a mission.
This means bodyweight training is the perfect modality for James Bond. I want you to
create your James Bond set up and get into top physical condition.
That means you will need to set up a pull-up bar at your place. You will also need two
cinder blocks or two blocks for L-sits and to put your hands on for pike push ups /
handstand push ups.
Finally, if you want to emphasize more arm/shoulder development you will want a set of
adjustable dumbbells or a few pairs of exercise bands. These can be used for biceps
curls and lateral raises.
If you want to take things to another level you can purchase a weighted vest and some
suspension bands. This is for more elite level training! But the essential is simply a pullup bar, blocks and some bands.
The Movie Star Bodyweight Program in
FULL!
Movie Star Bodyweight Training (BONUS!)
I have designed the most bad ass bodyweight training program. I have had this program
designed for months now. But it’s time I let the beast out of the cage for you! I was
initially going to release this program for summertime, but since so many people’s gym
are closed (due to global COVID-19 outbreak), I decided to come out with this clutch!
This routine is on another level to my original bodyweight mastery course. The original
program was amazing at building up to elite exercises like handstand push ups, one
arm push ups and one arm chin ups.
But simply I was leaving muscle growth on the table by not including some higher rep
training on easier movements. This routine is designed brilliantly to maximize your
strength and physique development.
The first two exercises of each workout are designed for strength and power and skill
development with longer rest periods. Then we go into some rep training to support
more hypertrophy (muscle growth)!
This routine is killer for the chest. Since, we will be hitting the chest with higher reps on
Monday (after handstand push up work). And we will be doing intense one arm push up
progressions on Friday. This routine will build a godlike chest, an incredible back and a
great set of shoulders arms and legs!
You see, I designed this program to maximize your muscle development. With this
routine, you are hitting your chest, back, biceps, triceps and shoulders hard 2x per
week.
On Monday you are doing handstand push ups (hitting shoulders hard), on Friday you
are hitting your shoulders from one arm push ups and lateral raises (band).
On Monday you are doing rep training for the chest and intense one arm push up
progressions on Friday.
As well, on Monday you are doing elite one arm chin up progressions and on Friday you
are doing rep training on sternum chin-ups. Safe to say, your physique is going to
develop beautifully on this program.
By hitting your muscles twice per week, you are going to experience elevated rates of
muscle growth and physique development. This works well because one workout will hit
your muscle group intensely and one workout will hit that muscle group lighter with more
reps. This will optimize muscle development. Now, what’s very cool is that recovery
tends to be better with bodyweight training. For this reason, hitting your muscles twice
per week will work super well!
This may be the best bodyweight training program ever designed. Best of all, I’ve
structured it to support the movie star body philosophy!
Phase one is minimalistic. We are performing less volume and we are highly focused on
developing a sharp, toned and dense physique.
Phase two we add more volume to encourage more muscle growth!
And finally, for phase three we take muscle gains into overdrive for the shrink wrap
affect. This is when we are implementing some intense kino density training.
Movie Star Body Weight Program PHASE
ONE
Movie Star Bodyweight Training (BONUS!)
Movie Star Bodyweight Training (Phase One - 4 weeks)
Welcome to the full-blown program. This program will build a sharpened physique. On
Monday we will be hitting handstand push up progressions, one arm push up
progressions, feet elevated push ups, biceps curls and side to side knee ups. This is an
amazing upper body workout.
Wednesday we will be getting into some pistol squat progressions, squat jumps (for
power), Bulgarian split squats, hip thrusts, calf raises and L sits. This will be an amazing
lower body and core workout.
Finally, on Friday we will hitting one arm push up progressions, sternum pull ups, lateral
raises, biceps curls and hanging leg raises. Now, don’t worry about doing one arm push
ups and handstand push ups if you can’t do these exercises. I’ve built a series of
training tutorials for these movements. Simply put, you preform the version you are
comfortable with. Once you build up to 3 sets for the top number of reps, then the next
workout you will progress to the next variation.
Important note, for the first two exercises of each workout, you are going to want to
perform 2-3 warm up sets. The best way to do this is to perform the easier exercise
progressions first for 6 reps. This will help warm you up to the advanced movement.
As well, I recommend avoiding training to complete muscular failure with bodyweight
training. In fact, it’s best to stop 1-2 reps shy of muscle failure. You will be strongest for
all three of your working sets with this method. I call this the quality set method. A
quality set is a set that is taken up to 1-2 reps before failure.
It’s important that you track each and every workout and make note about what exercise
progression you did and how many reps you got for all three sets. Each week, you want
to improve performance on your exercises. Aim to work up towards the top end of the
rep range on all sets, then the following week, perform the next tutorial.
Monday
Handstand Push up Progression: 3 sets of 6-10 reps (2-3 mins rest)
One Arm Chin-up Progression: 3 sets of 4-6 reps (2-3 mins rest)
Feet Elevated Push-up (regular or side to side): 2 x 10-15 per arm (1 min rest)
Biceps Curls (DB’s or Bands): 2 x 10-15 (1 min rest)
Side to Side Bent Knee ups: 2 x 8-12 reps per side (1 min rest)
Wednesday
Pistol Squat Progressions: 3 x 6-8 reps
Squat Jumps: 3 x 8 reps
Bulgarian Split Squat: 2 x 8-15 reps
Single Leg Hip Thrust: 2 x 8-15 reps
Single Leg Calf Raises: 2 x 15-20 reps
L-sit Holds: 3 x 5-30 seconds (1 min rest)
Friday
One Arm Push ups Progressions: 3 x 6-10 reps (2-3 mins rest)
Sternum Chins or BW Rows: 3 x 6-10 reps (2-3 mins rest)
Lateral Raises (DB’s or Bands): 2 x 10-15 reps (1 min rest)
Biceps Curls (Db’s or Bands): 2 x 10-15 reps (1 min ret)
Hanging Leg Raises: 2 x 6-12 reps (1 min rest)
Movie Star Body Weight Program PHASE
TWO
Movie Star Bodyweight Training (BONUS!)
Movie Star Bodyweight Training (Phase Two - 4 weeks)
Now phase two is identical to phase one except that you will be performing more
advanced variations during this phase. As well, we are increasing the number of sets of
our accessory movements from 2 sets to 3 sets. This extra volume will help encourage
more muscle growth. Finally, we are switching up the leg exercises to induce some
more variety.
Monday
Handstand Push up Progression: 3 sets of 6-10 reps (2-3 mins rest)
One Arm Chin-up Progression: 3 sets of 4-6 reps (2-3 mins rest)
Feet Elevated Push-up (regular or side to side): 3 x 10-15 (1 min rest)
Biceps Curls (DB’s or Bands): 3 x 10-15 (1 min rest)
Side to Side Bent Knee ups: 3 x 8-12 reps per side (1 min rest)
Wednesday
Pistol Squat Progressions: 3 x 6-8 reps (2-3 mins rest)
Lunge Jumps: 3 x 8 reps (1-2 mins rest)
Step-ups: 3 x 8-15 reps (1 min rest)
Single Leg RDL: 3 x 8-12 reps (1 min rest)
Single Leg Calf Raises: 3 x 15-20 reps (1 min rest)
Friday
One Arm Push ups Progressions: 3 x 6-10 reps (2-3 mins rest)
Sternum Chins or BW Rows: 3 x 6-10 reps (2-3 mins rest)
Lateral Raises (DB’s or Bands): 3 x 10-15 reps (1 min rest)
Biceps Curls (Db’s or Bands): 3 x 10-15 reps (1 min rest)
Hanging Leg Raises: 3 x 6-12 reps (1 min rest)
Movie Star Body Weight Program PHASE
THREE
Movie Star Bodyweight Training (BONUS!)
Movie Star Bodyweight Training (Shrink Wrap - 4 weeks)
The third phase is the most advanced phase. For this phase you will be performing
more advanced progressions. As well, we are going to be doing kino density training.
For kino density training you will be performing 5 sets of 8-15 reps (depending) with just
30 seconds rest. The goal is to reach complete fatigue and to encourage more muscle
growth via volume/fatigue training. This type of training is fun and absolutely brutal!
Now this training phase is going to help produce the shrink wrap effect.
This is when you have that skin tightening effect. The way we get into shrink wrap
shape is by progressively increasing training volume over 12 weeks. The rapid
increases in muscle growth from higher volume training will help you get into shrink
wrap shape. You see, most of your muscle growth will be a direct result of getting
stronger. That said, we can build quick muscle size with higher volume training. This is
just the icing on the cake. There’s a very strong limit to how much muscle we can build
from this style of training and diminishing returns sets in after a couple months. Then it’s
best to go back to phase one and focus predominately on strength and lower volume.
Monday
Handstand Push up Progression: 3 sets of 6-10 reps (2-3 mins rest)
One Arm Chin-up Progression: 3 sets of 4-6 reps (2-3 mins rest)
Feet Elevated Push-up (regular or side to side): 5 x 8-15 per arm (30s rest)
Biceps Curls (DB’s or Bands): 5 x 8-15 reps (30s rest)
Side to Side Bent Knee ups: 4 x 8-12 reps per side (1 min rest)
Wednesday
Pistol Squat Progressions: 3 x 6-8 reps
Squat Jumps: 3 x 8 reps
Bulgarian Split Squat: 4 x 8-15 reps
Single Leg Hip Thrust: 4 x 8-15 reps
Single Leg Calf Raises: 4 x 15-20 reps
Friday
One Arm Push ups Progressions: 3 x 6-10 reps (2-3 mins rest)
Sternum Chins or BW Rows: 3 x 6-10 reps (2-3 mins rest)
Lateral Raises (DB’s or Bands): 5 x 8-15 reps (30s rest)
Biceps Curls (Db’s or Bands): 5 x 8-15 reps (30s rest)
Hanging Leg Raises: 4 x 6-12 reps (1 min rest)
Training Notes For Advanced Lifters...
Now, if you want to make the workouts even more challenging, you can invest in a
weighted vest. You can perform the feet elevated push ups with a weighted vest with an
extra 20-60 pounds.
Alternatively, you can put a few weighted plates in your back pack! This works just as
well. You can also use the weighted vest for exercises like calf raises, pistol squats,
bulgarian split squats or step ups…. And if you are super elite you can use the weighted
vest for handstand push-ups, but only if you are an absolute maniac!
Nutrition Tips for Bodyweight Training
Movie Star Bodyweight Training (BONUS!)
Nutrition for Movie Star Bodyweight Training
The nutrition for Movie Star Bodyweight training will be downright simple and effective. I’m going
to keep this streamlined and to the point.
There’s two simple nutrition options. The Movie Star Cut & The Movie Star Lean Bulk!
For the cut you will be eating 400 calories below maintenance. The goal is to lose 3-4 pounds of
pure fat each month while increasing strength and muscle development. I recommend a small
400 calorie deficit to optimize pure fat loss. You see, when the goal is to be as lean as possible,
it’s important we don’t go into big calorie deficits. This can lead to muscle loss, diminished
hormonal levels and metabolic slow down. What’s more, big calorie deficits can be very hard to
stick to, especially when you’re already pretty lean. 400 calories below maintenance is the
sweet spot.
For the lean bulk you will be eating 200 calories over maintenance per day. The goal is to gain 2
pounds of pure muscle size per month. This is the perfect level to gain pure muscle without fat.
If you are gaining 3-4 pounds each month on the scale it’s very likely that half of the weight you
gain is body fat.
The best way to calculate maintenance is by taking your bodyweight in pounds and multiply it by
15. If you are 180 lbs then you will do 180 x 15 = 2700….
Now, if you have 20+ pounds to lose, I recommend using your goal bodyweight x 15… This is
because the extra fat you are carrying will not have a big effect on your calorie requirements.
So if you are 205 lbs and your goal is to be 180, you can simply use the maintenance calorie
requirements off of 180. Now, for protein, it’s best to get 0.8g of protein per pound of
bodyweight. This is the optimal intake according to the research. Focus on hitting your calories
and protein and you will lock in on your goal physique.
Mark As Complete
Hybrid Workout
Movie Star Bodyweight Training (BONUS!)
Hybrid Training for a Movie Star Body
The hybrid workout is a personal favorite to combine the greatest elements of weight
training with the greatest elements of bodyweight training for a strong, powerful,
functional and perfectly proportionate physique.
This program works gangbusters. All you need is a pull up bar and some dumbbells and
either a dip bar or a barbell and plates. This program follows an incredibly effect design.
Every muscle group in the upper body is going to be hit twice per week. One workout for
heavy lifting and the other workout for light volume work. This will encourage maximum
muscle growth while ensuring optimal recovery.
Hitting a muscle group extremely heavy and intense two times per week can be too
taxing. So this method of hitting a muscle group with high tension on one day, and high
volume on the other, optimizes recovery and gains and encourages amazing muscle
growth. This also works amazing because we are utilizing bodyweight training and
interestingly enough, recovery tends to be faster and more efficient utilizing bodyweight
training.
Now this heavy/light method is a great strategy to have in your arsenal to accelerate
muscle growth and optimize for strength gain and maximum muscle growth. I like to
utilize different protocols for long-term progress year round. This routine can be
performed for 12 weeks for amazing results.
Monday - Heavy Shoulders & Arms (light chest and back)
Close Grip Bench or Weighted Dips: 4-6, 6-8, 6-8 (Reverse Pyramid Training)
Handstand Push up Progressions: 3 x 6-10 reps
Concentration Curls: 6-8, 6-8, 8-10 (Reverse Pyramid Training)
Feet Elevated Side to Side Push ups: 3 x 8-12 reps per side (1 min rest)
Sternum Pull-ups: 3 x 8-12 reps (1 min rest)
Bent Over Flyes: 12-15 reps + 4-5, 4-5, 4-5 (rest pause)
Notes
Rest 3 minutes between sets for close grip bench and handstand push-ups. Rest 2
minutes between sets for concentration curls. For RPT reduce the weight by 10% each
set. Perform 3 warm up sets for bench and 2 warm up sets for concentration curls.
Workout B
Pistol Squat Progressions: 3 x 4-6 reps
Bulgarian Split Squats: 3 x 6-8 reps (kino rep training)
Single Leg Hip Thrusts or Single Leg RDL: 3 x 8-12 reps (kino rep training)
Calf Raises: 3 x 10-15 reps (kino rep training)
Hanging Leg Raises: 3 x 8-15 (1 min rest)
Notes
For pistol squats rest 2-3 minutes between sets. For Kino rep training rest 1-2 minutes
between sets. For Kino rep training start with a light weight and increase the weight on
each set.
Workout C - Heavy Chest & Back (light shoulders and arms)
Incline DB Bench Press: 4-6, 6-8, 6-8 (Reverse Pyramid Training)
One Arm Chin-up Progressions: 3 x 4-6 reps
One Arm Push-up Progressions: 3 x 6-10 reps
Standing Hammer Biceps Curls: 4 x 6-12 reps (30-45s rest)
One Arm Triceps Extensions: 4 x 6-12 reps (30-45s rest)
Leaning DB Lateral Raises: 4 x 6-12 reps (30-45s rest)
Notes
Rest 2-3 minutes for the first three exercises. Perform 3 warm up sets for incline
dumbbell bench. For RPT reduce the weight by around 10% each set.
For the last three exercises, you will be performing kino density training. You will select
a weight you can do for 10-12 reps stopping 1-2 reps before failure. Rest 30-45 seconds
and perform 4 sets total. Since the rest is so short, your reps should naturally come
down. Ex: 12, 10, 8, 6
The Movie Star Diet Structure
Movie Star Bodyweight Training (BONUS!)
The Diet Structure
Now my favorite method for getting lean and sharp is to fast each day! I’ll fast for the
first 4-6 hours of the day. During the fast I drink just water, sparkling water and black
coffee.
I keep my first meal nice and light. This is in the afternoon. I’ll have 400-500 calories.
Usually collagen protein, banana and a rice crispy square. Alternatively, I might have 4
eggs and a banana.
I’ll have my big meal around dinner time. This meal will consist of a large portion of
steak and potatoes or a big chipotle style bowl (steak, rice, beans, cheese, guacamole,
tacos).
Finally, my late night meal will either be 400-500 calories from a delicious chocolate
almond bar. Believe it or not, I find finishing my day with chocolate to be amazing for fat
loss. Makes the diet super easy to stick to. And also improves fat loss by effortlessly
being able to track your calories with ease.
Fat loss is all about being in a calorie deficit. Alternatively, you could have 3-4 eggs for
your final meal with some fruit or toast, or you could have greek yogurt with a banana
and some nuts.
Funny enough, I get the most ripped on the chocolate option because I always hit my
calories when I finish with chocolate. Oh and bonus tip (I actually freeze the chocolate
before eating and it’s more filling this way)….
Here’s How it Looks
Wake up - 8 am
coffee, sparking water, water
Breaking the fast - 12-2pm
400-500 cals (collagen, fruit, rice crispy)
Big Feast - 6-8pm
Steak, potatoes… (1000-1400 cals)
Late night - 10-12am
Chocolate 😀 (400-500 cals)
Notes
If you find that you are ravenous breaking your fast with just 400-500 calories, it may
take a few days to adapt. I love saving most of my calories for dinner time. I find this to
be most enjoyable and satisfying.
That said, if you prefer, you can do a bigger lunch to break your fast. And keep dinner a
little smaller. That will work best if you find you need to eat more calories for the first
meal. The idea is to do what works best for you and makes hitting your calories and
protein most enjoyable for you!!!
P.S. for collagen protein, I recommend our kino collagen protein! It’s from high quality
grass fed cows and it tastes downright incredible (blueberry muffin flavour). I like to
drink it with hot water and a little bit of unsweetened almond milk.