Another killer transformation.
By a Kino Warrior named Adrian.
This was posted a couple of days ago in our Kino Facebook Group (free to join, by the way).
He went from 23% body fat down to 8%.
I was going to write how Adrian accomplished this, but he wrote out such a nice thread in our FB Group I’ll just cut and paste it here.
“Hi guys,
I want to share with you my journey to inspire people who are barely starting the programs or are already in the process.
I started the Kino Journey back in January 2019 at 180 lbs and 23% BF, right now I’m at 156 lbs with 8% BF in anthropometry.
The programs I did were Aggressive Fat Loss, Greek God, and Movie Star. Some of the key principles that helped me get here and that I consider most important when doing the programs are:
- Find a goal: As Greg says, if you don’t have a clear vision of where you want to go, you’ll never get there and you’ll be unmotivated during the journey. Mine was to look bigger, but I’m not finished.
- Cardio: Walking the 10-12k steps daily really helped. You don’t even notice how much calories you can burn just by walking. I did 50 minutes of walking on the treadmill or in a park.
- Fasted exercise: Doing an intense exercise fasted definitely helps mobilize more fat and oxidize it for energy. The caffeine also helps you mobilize fat so try to drink a form of caffeine before your workout.
- Protein: Always dial in your protein intake because it’s the most thermogenic macronutrient (also helps with the satiety during cuts) and helps preserve all the muscle you’ve built.
- Enjoy the process: It took me 4 years and a half to get here and I don’t regret it. I never rushed into the process and never suffered, I knew it was going to take time. Some guys take 1 year to do an awesome transformation and others take more time, so don’t compare yourself with anyone. Everyone’s journey is different.
Final Note: Thank you Gregory O’Gallagher for sharing your knowledge and passion, and to everyone else good luck on your journeys.”
Thanks, Adrian!
Looking f*cking dialed in.
To meet other Kino Warriors crushing it like Adrian…
Join our Kinobody Facebook Group.
Talk Soon,
Greg O’Gallagher
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