Caught the latest season of White Lotus?
Good f*ckn show.
Set in Thailand, incredible scenery, the usual dose of drama and dark humor.
Walton Goggins absolutely kills it as Rick Hatchett.
Troubled guy, sure, but what stood out to me?
The guy nailed that lean, weathered, effortlessly cool look.
This is the exact opposite of what most guys end up doing.
Most guys fall into two traps.
- The Permabulk: Chasing size at all costs, living in the gym 5-6 days a week, eating constantly, and ending up looking doughy and soft. High body fat kills testosterone and makes you look average.
- The Cardio/Skinny Fat Route: Obsessing over cardio, maybe cutting calories too hard, and losing muscle along with fat, ending up looking weak and skinny fat.
Goggins avoids both.
He looks:
- Lean: Probably sitting comfortably around 10-12% body fat. Sharp face, defined midsection without looking starved.
- Naturally Muscular: He has muscle, clearly works out, but isn’t overbuilt. Good shoulder width, decent chest and arms – proportionate. Likely a solid 24-25 BMI.
- Effortless: He doesn’t look like he spends 3 hours a day in the gym or obsesses over seven precisely timed meals. He looks like fitness complements his life, it doesn’t consume it.
This is a physique that commands attention.
And guess what?
It turns out Goggins himself used some familiar strategies to get dialed in for the role.
He talked about his “extreme White Lotus diet” – skipping breakfast, eating his first meal around 1 PM.
Sound familiar?
It’s similar to what I’ve been recommending with Kinobody these past 13+ years.
His go-to meal is too strict, in my opinion.
Two hardboiled eggs with avocado.
There’s really no need to skip carbs like that.
But I do like that he keeps the calories down in that first meal (I do the same).
And while we don’t have his exact routine…
You can achieve and maintaining that look naturally following the Kinobody principles:
- Intermittent Fasting: To maintain that leanness effortlessly, especially while enjoying Thai food and wine. Fasting keeps calories in check easily, boosts HGH, improves insulin sensitivity, and keeps you sharp and focused… perfect for exploring while on vacation.
- Minimalist Strength Training (2-3 Days/Week): He doesn’t look like he’s doing marathon gym sessions. You get this look by focusing on intensity and strength on key lifts, 2-3 times a week. Reverse Pyramid Training on incline presses, weighted pull-ups, shoulder presses builds that dense, proportionate muscle without the fluff or overtraining. No garbage volume, no pish posh isolation work. Just the stuff that matters.
- Lots of Walking (NEAT): Characters in White Lotus are always walking – exploring towns, resorts. Getting 10,000-14,000+ steps daily is the secret weapon for burning fat without jacking up hunger or cortisol. It’s effortless calorie burning that keeps you lean while you live your life.
- Enjoyable, Satisfying Nutrition: You don’t get that lean by eating rice cakes and boiled chicken. You do it by mastering your calories while eating food you actually enjoy. Big, satisfying dinners (think steak, fish, potatoes, quality local food), maybe some dark chocolate or a controlled dessert. Enough protein (around 0.8g/lb goal weight), sufficient carbs and fats to keep T levels high.
- Optimize Hormones: Maintaining that lean, energetic look, especially as you get older (Goggins is in his 50s), requires optimized testosterone. Avoiding toxins, getting good sleep, managing stress, and potentially using natural support like Kino Mojo makes maintaining this physique year-round almost automatic.
He not only has a great physique…
He has killer style and presence.
Yeah, he rocks some wild Hawaiian shirts throughout the season, part of the character’s disgruntled, edgy vibe…
But notice how the character dresses otherwise?
Sharp, tailored, classic pieces. Nothing overly flashy. He pulls off that high-end linen look in the finale like a boss.
Pure Riviera style.
The lean physique makes the clothes look incredible.
When you’re chiseled, you don’t need loud logos; simple, quality clothing does the talking.
It all adds up to a certain presence… confident, relaxed, in control (even when things are chaotic around him).
That’s the byproduct of mastering your physique the right way.
The Bottom Line
Forget the extreme bulking or endless cardio.
If you want that lean, strong, effortlessly cool “White Lotus” look that Walton Goggins’ character nailed.
The Kinobody approach is the blueprint.
Definitely check out White Lotus Season 3 on Max if you haven’t.
Great setting, killer performances, especially Goggins.
Talk Soon,
Greg O’Gallagher
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