re: Kinobody Programs

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LSU777 you are literally the best. Very quick recap. I use to be in very good shape then I got married and had two kids under two and started drinking IPAs pretty much daily. I have gained 35 pounds and I’m sluggish, unmotivated and unhappy. I don’t want to be that for my kids so it’s time to get after it. I have a full garage gym set up but with two little ones it’s tough to find consistent times so I like the minimal approach. I was leaning towards GSLP but my main goal is get rid of fat and just be healthier. So these workouts sound good but I enjoy squats and deads. So main question is how can i incorporate them best? Seriously thank you for all this.

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whcih program are you looking at specifically? I would suggest AFL if you have that much to lose and doing something like below

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Monday: Upperbody
1. Seated DB Shoulder Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
2. Lat Pull Down or (weighted pull ups): 2 sets – 4-6, 6-8 (RPT)
3. Weighted Dips or (close grip bench): 2 sets – 6-8, 8-10 (RPT)
4. Incline Dumbbell Curls: 2 sets – 6-8, 8-10 (RPT)
5. Lateral Raises: 12-15 reps + 4 sets of 4-5 reps (rest pause)

Wednesday: Lowerbody
1. Squats: 2 sets - 4-6, 6-8 reps (RPT)
2. Sumo Deadlifts (Barbell): 2 sets - 2-4, 4-6 reps (RPT)
3. DB Bulgarian split squats: 2 sets - 8-10, 10-12 (RPT)
4. Weighted Calf Raises: 1 Set DC Style (RP) LINK

Friday: Upperbody
1. Incline Bench Press: 3 sets – 4-6, 6-8, 8-10 (RPT)
2. Flat Bench Press: 2 sets - 6-8, 8-10 (RPT)
3. Cable Rope Push Downs: 2 sets – 6-8, 8-10 (RPT)
4. Hammer Curls: 2 sets – 6-8, 8-10 (RPT)
5. Bent Over Flyes: 12-15 reps + 4 sets of 4-5 reps (rest pause)

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also you could still do gslp doing the aesthetics template with the kinobody diet.

either way, remember to get a 60 min walk in daily or 10k steps.

easy way to get extra steps in if you have a garage gym is instead of sitting between sets, walk to the end of the driveway and back for the 2-3 min.

What i do is time how long there and back is and use that to time my rest periods.

this method works well for chin ladders too as you can go to lines in the driveway and back to adjust time for different sets.

as far as time, I get it. I have 2 in travel ball and one starting tee ball this year on top of building a house and my wife starting a business. I do best when I set 8pm to be my time to workout. Kids are in bed, wife is relaxing, so i get in and knock it out before bed. I do not use a pre workout that has caffeine because of this.

Oops yeah I should have clarified. Where I've written 3x3+ or 3x10+ I actually mean 3 sets of RPT, using 3 or 10 as the dependent reps.

Thanks

Def gonna try AFL. Like the simplicity of it and I’m one of those people that can eat the same thing every day. I was thinking warrior or the movie star body but I think that one is for more in shape people. However I really like the look of the workout you posted and the walking between sets works. Back in the day I would jump rope in between upper day workouts.

I def want to incorporate some volume BW work but I need to get the body use to all this again.

My only real pause with GSLP is that I am two years removed from working out and I’m slightly nervous my body won’t be able to handle the heavy weights right away. Kino seems like an easier transition back into working out. If that makes sense.

At the end of the day I don’t care about how strong I am or having insane abs. Just want the fat gone, healthy, be and pretty good shape( looking good is a bonus) but more importantly be able to keep up with my boys and set a good example for them.

So kinobody and leangains recommend fasting as a diet tactic. I'm going to experiment with fasting at least half a day every day, maybe some days pushing it until dinnertime. This would mean training fasted goo as I train after work.

We shall see how this goes. Anyone have experience similar?

Nice, is that because youre cutting right now etc?

So I finally settled in after two weeks. Diet is pretty in check, still playing around with food choices but very clean. Workouts have been solid, still weak from long lay off. I have two questions for you.

1. Want to add a light 4th day for some more leg work. I have what is scientifically called chicken legs. Just want a bit more volume. Is this a smart move? How should I structure it?

2. I want to start adding some BW volume work. Is it push-up and chins every day? Or on off days?

Thanks brother!

So figured I would update. Need something to keep me honest. I’m 2 and a half weeks in on my diet/workout(week and a half following AFL) only down 1 pound so far but I feel great. Haven’t missed a workout or went over target cals yet. Hell, I haven’t had a beer. I’m a little bummed about my weight but not sweating it yet. Might have to play around with diet. Had a lot of success with RP back in the day so might go to that.

Started incorporating the BW stuff this week and incline walking. See what the scale says next week. Sorry for the useless post, I thought about joining the Kino Facebook group but need a damn password. I figured who guys wouldn’t mind too much. Thanks for all the help!

Eating 1900 cals and 3 days a wk 45 mins walk. Should I do hiit instead and just add shorter walks?

About to get started again with RPT after back was temporarliy injured.. which split to go for and why?

Standard leangains RPT or A/B split?

Standard leangains from website:

A - Squat, Chins
B - Bench, Press
C - Deads, Rows

Or A/B split (looks like GSLP):

A - Squat, Bench (and bodyweight chins)
B - Deads, Press (and bw chins)

Training 3x a week.

Each workout followed with added arm work. My guess is it really doesnt matter, the leangains one just hits back more and has less frequency. Seems like it hits lower body less too. Just interested in any recommendation here. Thanks