From 23% Body Fat… to 8% and Chiseled

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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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