Barbell Shrugged - Gregory O’Gallagher - The Guy Who Made Intermittent Fasting Cool — Real Chalk #93

Episode Date: September 17, 2019

Greg is one of the first people I ever remember using Facebook ads to sell a lifestyle diet. I remember seeing them and thinking his style was a little ostentatious, but also thinking that he was kind of a genius. Hell, he was just doing something he believed in and he decided to market the hell out of himself. And you know what?? He’s KILLING IT.    There’s a lot of negative press about him here and there, but you know what they say... “If you don’t have haters, you’re probably not that successful.”    In this podcast I try dig into the roots of where kinobody came from, I try dig a little into Greg’s personal life, and we talk a little business. He’s a rare guy to get on a podcast, so I’m excited for y’all to listen. Enjoy!   ------------------------------------------------------------------------------ Show notes: http://www.shruggedcollective.com/rc-ogallagher ------------------------------------------------------------------------------ ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/ barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

What's up, guys? It's Tuesday. It's time to fire you guys up, get some new podcast content in your ears. And this time, I've got somebody very special for the podcast. I've got Mr. Gregory O. Gallagher. If you guys have been on Facebook in the last, I don't know, 10 years, at some point, you have seen this guy's ads for the Kino Body. I remember seeing this guy's ads before ads were even a thing. I was just like, man, this guy's everywhere, and he's chasing me with his ads, you know? So his big thing is selling the intermittent fasting lifestyle. He does a very good job of marketing himself. A lot of people might have something negative to say, say he's kind of douchey or something like that, but sometimes douche sells, and the guy does really well. So what I talked to him about during this episode is kind of like how it all started

and what he really is doing right now for himself and how he works out and how he eats. And if he ever messes up or what's a little bit more about Greg, because there's a lot of negativity stuff out there. There's a lot of really, really funny stuff out there, uh, comparing him to Patrick Bateman and Batman or some hysterical, hysterical YouTube videos with this guy in it. And just so much drama, like his name just, you know, has so much drama connected to it. He calls people out for being on drugs and he's, you know, sleep with people's girlfriends and then making discount codes for people to buy his stuff. He's just such a great character to follow.

I wasn't following him all the time. I just remember seeing his ads, and then I talked about him with a friend of mine, an old videographer. He was always like, oh, dude, you got to see this. You got to see this. I saw that it was him, and I was like, oh, wow, it's that guy. I remember him for sure on all of his ads. I got him on the show. He was in Venice Beach, California. So I drove down,

got to chat with him a little bit, and we sat down and we got this podcast in. So I hope you guys are stoked on it. If you guys love it and you want to share it, make sure you guys tag me, make sure you guys tag Greg. If you want to send me your private message or anything about the show, you're welcome to do so. Before we get into the show, it is Tuesday and this is the start of my carb cycle challenge. So if you guys didn't sign up yet and you've been thinking about signing up, I would go ahead and go to jimryan.com, which is G-Y-M-R-Y-A-N.com and you guys could still sign up. And just for future reference, you guys can always buy the carb cycling information and kind of be part of the challenge, but you just can't win cash if you sign up anytime but the start date. Because I need before and after photos with a

timestamp on them, but that's just to win the money. So the top three people get $1,000 cash. But even if you don't want to be in that actual challenge and you want all the information, you want to be in the public group that we have, then you can just buy it anytime. And you'll get an invite to the Facebook group where you'll be in there for life. I go on there every week, no matter what. And I go over questions, whether they're part of a challenge or not. And we all help each other out. And it's pretty amazing. And there's some people in there who've created spreadsheets to get people bigger and get people leaner and maintenance phases. And they've really simplified everything. And the group has taken off on a whole new level that I never, never expected. I just thought it

was going to be cool to kind of help everybody at once. And now it turned into like a legit real community. So you'll have access to that forever. You'll also get a free ebook that's $30 value. None of the more expensive ones, but the $30 value ones, which is high intensity interval bodybuilding, dumbbell books, kettlebell books, all those you guys get for free. One of those for free. And then you get a month of Chalk Online, which has the CrossFit, the sweat and the daily deprogramming on there. You get all three. So you get the book and that you'll get the guide and you get access to me and the group and emails and all that stuff all for 30 days and some of it for life. And you guys get to keep your eBooks obviously. And at the end of the month,

your subscription is done for the Chalk Online. But you guys get so much stuff. It's such a cool challenge. And then for any of the other books in the store, if you do Real Chalk in all capital letters, you get 20% off of anything in the store for being a Real Chalk listener. I don't put that code out there for anybody else

except the podcast listeners. So go ahead and take advantage of it. It is a rare code, and it always works. All right, without any further ado, let's get into the show. Mr. Gregory O'Gallagher, make sure you guys tag us if you love it. I'll see you on the other side. All right, Chalk Nation, I am in Venice Beach, California, sitting down with Gregory O'Gallagher. If there's for any reason you don't know who this

guy is, I guarantee if you've been on social media or you've been on Facebook at any point in your life, you've seen an ad for Kino Body. If you don't know what Kino Body is, it's the fasting diet. And I think it was made extremely popular by this man. No matter what, no matter how you want to look at the word fasting, he's definitely involved in it. So I think when a lot of people look up the man behind the diet, there's also all sorts of like, I don't know, animosity. There's also like, there's always like some, something good, something bad, but that's about all of us at any point in time. And I think one of my most memorable moments was, um, when somebody was talking about, you know, he looked it up and we

found the Batman movie. Yeah. Batman, like parody between the parody one. Yeah. It's funny. It's funny. It's insane. It's so good.

But I think my favorite part is not the video. What was that line? It's like, and I want everyone to know I bought this Lamborghini myself, my own inheritance. I always drink sparkling water to glass bottles. Yeah. It's plastic. It's for poor people.

It's just outrageous. So funny, though. We were actually on the way here. I was like, I really wanted to bring up some of the comments that people say. Because I think the comments are almost funnier than anything. And somebody was like, Greg, the type of guy to fill his pool only with sparkling water. I was dying. The comments are pretty clever. You could make a whole Curb Your Enthusiasm,

Larry David style show out of these comments and these crazy scenes they come up with. It's intense. But for me, actually the reason I reached out to you was because I had always followed your stuff. I thought it was really cool and I'm in the midst of now, I have a huge bunch of stuff that's exploding.

But one day I was cruising on my story and I saw that you saw my story and I was like oh I was like well if he looked at my story and he knows me in any aspect maybe he'll want to be on the podcast and I reached out and you said yeah and then obviously took a little bit of extra texting to get you here because you're like I don't know if I can make it I can know blah blah blah back and forth and I'm like I'd really love to get this guy on the podcast and understand his story because I think a lot of people don't really know the real Gregg O'Gallagher. I feel like you're like a snow leopard. It's like you hear about it and you see them, but you never actually see one in person.

You know what I mean? So when I actually saw you walk up, I was like, holy shit, he's a real person. And then so now we're up here in this hotel. It looks like the movie Blow. And I feel like Johnny De depp's gonna walk in any minute and give us a kilo but uh it really does actually it feels exactly like that i used to stay here for the first time i had long hair and everything and the big green hat so it was fitting yeah that's one of my favorite movies ever so who is greg and how did all this start? So I read some things about, basically, you started school, you dropped out of school, you had a mentor, kind of another

bodybuilding-esque guy. And then you started doing your research and kind of creating what is Kino Body at the time. But you started when you're like 19. Yeah, I started Kino Body when I was 19. And the one thing that people might forget and not realize is that I was the kid at 11, 12 doing push-ups every day. I was the one that was insanely passionate about working out. I was buying these books online like way back when. If you guys remember Fitness Air in like 2006, a long time ago. I was reading these books by Ross Enimate, buying all kinds of work and stuff. I was doing martial arts.

When I'd go on these family trips and I was like, when we went skiing, I was upset because like, oh, I couldn't work out. And so there was like a playground in the snow and I was just doing pull-ups after I finished snowboarding. And when I'm on family trips, I was like doing these like little circuit workouts in Hawaii when my family was like tanning at the beach. So ultimately, like fitness has been my passion since day one. I love the idea that you can work out, you can improve your body.

It's a beautiful thing. It's a gift that a lot of people, we take for granted. We take for granted the fact that we can actually change our diet. We can, we can, we can start pushing our body, working out and things start to happen. We get confident. We create the look that we want. And that's what really like gets me excited. That's what like really turns my crank. And you know what? People get upset because, oh my God, I'm plateauing or I'm not seeing results. That's the fun part. When you need to go back to the drawing board and be like, okay, you know what? I'm plateauing on this lift or I'm stuck at this body fat percentage. And like a lot of people, that's when they give up. That's when I get really, really excited. Like,

how do I, how do I get around this? And a lot of times, like the answer you think isn't really, um, the real answer. And so I, this is like my love and my passion. And, and, uh, and then as Kino body developed, um, I started that in 2011 because really, because I was reading a lot of different fitness people I was probably following a lot of the same people that you followed a mix of like football coaches bodybuilding and martial art work like like people are training mixed martial arts fighters I just like to learn from a lot of different things but no one was really creating the fitness approach that I really wanted to see and so in 2011 I was like know what? Ultimately what I really want is I want to look like that, that actor that gets shredded for a movie like Brad Pitt and Troy. And it's just that physique is just lean and it looks good.

He's not massive. It just has that breathtaking look where he walks on the camera, the camera, you're like, Whoa. Um, and so I wanted, I wanted a fitness protocol that really spoke to, to achieving that look, but also it focused on getting strong, getting really strong on key lifts, doing weighted pull-ups, getting your incline press up to, you know, 225, 250. And I wanted something that really integrated with my lifestyle because, you know, for a long time I was, you know, the kid that was working out all the time, going to do cardio in the morning going to lifting weights and and just kind of getting caught up and then once i got into that four or five six meals a day it was just exhausting you know so sort of take we've all been there for sure yeah yeah i mean i have like the same childhood as you too by the way like i was insane with working out and like riding my bike and like i was all over the place like all the time and i was a nerd in college i was exercise physiology and nutrition degree.

Wow. I actually was a helicopter pilot for a little while and then went into all this athletic stuff. But like super nerd too for sure. And it sounds like you did like a lot of research and stuff back in the day. I'm wondering though how you ended up on fasting of all of the – Did you ever do anything else or were you always kind of a faster? I tested a lot of things. But ultimately, I was always very good at the strength training. It came really naturally to me.

I loved it. I got so excited. And I hit some really solid lifts even in my teenage years. I was really, really consistent. I think I benched at the end of high school. I was a late bloomer, but I was able to bench like 22 25 for reps at like 17, which is, you know, pretty solid. At the time that's crazy strong. Yeah.

And do, doing weighted pull-ups with, I don't know, 60 pounds or whatever. Um, so I was, I was the strength training really came easy to me. What did not come easy to me was the dieting. You know, when it, when it like, I stayed pretty lean pretty easily as a kid. Um, just cause I was really, really active and I tended to eat pretty well. Um, but when I, so I went to college at first year, I trained with some bodybuilders and we were eating like 4,000 calories a day and the weight just came on, weight just came on and I lost a lot of that definition. And then when it came time, when I really wanted to get lean and chiseled, when I was like 19, I started trying

everything. And what I really struggled with was dieting, eating chiseled when I was like 19, I started trying everything. And what I really struggled with was dieting, eating small little meals. I just be like, this is not, I'm not satisfied. I'd be thinking about food all day. I'd start binge eating. I'd go and I'd do these low carb diets and I had good willpower. So I'd, I'd push through, um, like long enough to see some results, but I would always end up breaking and I'd feel guilty. And I, it was, I was, it was a really rough period to be in because I so badly wanted to be lean and I put in so much work and it just wasn't – when you're going really low carb, really low calorie, you're training a lot, you're probably going a little bit too much in a big deficit. You're being a little too restrictive. Life is pretty miserable.

And when you break because you can't do that forever, when you break and you start – then when you break, cause you, cause you can't do that forever when you break and you start, then you, when you break, you feel guilty. So you overeat and then you feel horrible about yourself. And so I had years of just trying different diets and not really finding something that really, that I really loved. You know, I did paleo, I did low carb, the small little meals. Um, and I did tried really low calorie diets and, and, uh, I tried a lot of extreme stuff that people tend to go to when they want to lose fat quickly. And then I was reading some article and some content by a guy named Rusty Moore, a fitness black book. And he did a lot of, you know, he was learning a lot from like Brad Pilon, Martin Burkham.

Rusty Moore, that's who I heard that you were. He's like one of your original. Original mentors. Yeah. Yeah. And so he kind of really went against the grain. And one of the things he talked about was fasting and then i end up buying this this book by brad pilon on fasting that bought the warrior diet i i read a lot of of articles on fasting and and i started doing it and i loved it i just it like once i realized what's really going

on when you're fasting and once i realized fasting is a good thing it's not a bad thing and i was able to see all the benefits and how you're not going to lose muscle it's really going on when you're fasting. And once I realized fasting is a good thing, it's not a bad thing. And I was able to see all the benefits and how you're not going to lose muscle. It's not going to reduce your metabolism. It actually is going to increase fat mobilization. It's got these health benefits. Then I got so excited. I did it. And I was like, Oh my God, like it's so much easier for me to control my diet and I can eat two big meals. And Oh my, I just had 2000 calories and I feel satisfied. And now I'm doing the black coffee during my fast and my workouts at the gym. I felt like this amazing energy and intensity at the gym where it's just fast and I just felt sharp. Um, and once I switched to fasting, I was like, this is the diet I can stick to. This is the diet I love. Um, and I was able to fast and lose fat. I was able

to fast and recomp where I'd get leaner and with the training get like put on muscle too. And I was able to fast and do a lean bulk. And I just fell in love with it. And you know what, frankly, I wasn't sure if other people were going to like it. I wasn't sure if it was for other people. And, and at that time when I was really promoting it, like 2011, yeah, 2011, 2012, like in the mainstream fasting was not a good thing. People were like, you can't skip a meal. You're going to lose, you know, you want to eat your biggest meal in the, in the morning. And so everyone was very anti-fasting. When I started putting out information, I'm like, I think this, I just want to share,

cause I'm like, I love this. This works for me, but I thought that people were going to have pushback. And sure enough, I started reading the comments on my blog. Cause I first started mostly on blogging and people were doing like, oh my God, I did fast for the last two weeks and followed your advice and followed your meal plan. And oh my God, the weight is coming off. This is the easiest diet. And all I heard was like these crazy, you know, was a lot of positive, positive results and not too many people really speaking to fasting. And so it just really, people just really loved it. And the way I paired it with the training to really, um, build a certain physique type, um, people just started getting really good results. And, you know, some of my family members

have, have followed like what I taught them and, and, you know, got really, really lean and it just was crazy. And then I just found myself, wow, like this is the first time I've stuck to a diet for not even just three months, six months, a year, but like several years. And, you know, since 2011, like I probably had breakfast like a few times. I was going to say, is there any times that you break through it and kind of like do a regular diet for a week or two to just kind of break out of it? Yeah, I don't really want breakfast. There's been some times where my life got so – like we're not – we had a really crazy day. And then I end up like missing my last meal dinner. And I woke up just like, like way too hungry. Um, and I need to eat, but like, yeah, I, uh, I, uh, I, I was seeing,

I was dating this one girl and like, she was like, we're on vacation. She's like, come on, have breakfast with me. I'm like, Oh God, no, but I did, but I've only had breakfast like a few times in the last seven years. And I, I just, I don't, I don't like, I feel, I actually feel I genuinely prefer just fasting and then I can look for that big meal. And sometimes if I have the breakfast, then you get in this lazier mode where you're like thinking about, okay, now I need a snack. Now it's almost like opening the floodgates for some people. Um, if they have, uh, if they have like a breakfast, especially if they're not if they have like a breakfast especially if they're not like if you have a breakfast and you're busy and everything that's one thing but like if it's

on a saturday and you're just like chilling you eat breakfast and you're like oh no we want a snack but that's also a benefit of fasting is it breaks that attachment to food where you get used to fasting then you're not you know i've done it for a little bit it's it's it's i'm such a big eater that for me it's it's hard and I lost a lot of weight really fast. I don't know if it was all just body fat. I just like got – I was like, oh, I can't do this anymore because I'm working out quite a bit, especially as a competitor or whatever I'm doing. And it was very convenient. Once you get used to it and you don't have to eat, it's amazing but i've done a lot of research recently on because a lot of people are arguing like a motherfucker about this like trying to gain muscle and lose fat at the same time type of thing

but the studies out there right now are showing that if you are really lean your body's more anabolic like way more anabolic than somebody who has more body fat and the ability for you to actually gain muscle is way higher right so they're kind of like starting to get all the scientific evidence now that like you can do lean bulks like like way more than people think. It's not, you know, you're not gonna step on the scale after a couple of days and be like, Oh fuck, I put three pounds of muscle on. But after a few months or a year, like, yeah, for sure. You can gain like a couple of pounds of muscle if you're lean. Yeah. I, uh, I mean, I, I see this all the time with people that go through my programs and they do six month program. A lot of them are, are, are get leaner and bigger. Um, people do my work cut. There's, I mean, you know, this because

you know, their body fat will go down. Maybe they dropped 15 pounds of fat, maybe 20, but their strength went up beyond what is, you know, neurological adaptations. Um, people that are already, that were already like decently strong, they would gain strength while leaning down. And, um, and so that's a clear indication of fat loss and muscle growth. But they're not losing 20 pounds of fat, gaining 20 pounds of muscle. They might cut 15, 16 pounds of fat and put on 4 pounds of muscle.

Or I have people that go on my Greek God program that some of them come in at like 10% and they'll gain strength and muscle. But with the fasting, and some of the days we'll do lower calorie, like a little bit in a deficit on the rest days and they just come in harder. And, uh, um, not everyone has the genetics to really pull that off. Um, you know, but, but a lot of people, I've seen it all the time. And, uh, and it's, it's easier to do that when you're less, when you're, if you're really close to your maximum muscular potential, um, like me, we'd have a much harder time because we've already gained so much muscle.

We've been training for over 10 years. Like the idea of gaining more muscle while being in a deficit is not that realistic. But for people that still have quite a bit of room to work with, I've seen it quite a bit. What's your take on, on protein? Some people say you only need your body weight and protein. Some people say that you need significantly less. Some people say you need shit ton of protein.

What do you, what do you think? Yeah. Um, well I, I kind of sit in the low, um, lower to moderate range based on like other like lifters.

Um, so I, are you getting at least your body weight no no less no i i probably get uh about see you know when i used to eat like eat my hit my body weight or higher 180 to 200 grams i actually found it harder for me to stay in a calorie deficit so eating eating like forcing myself to eat a little bit more protein because when i fast i'm only eating like one or like one big meal a day and like a smaller meal. So if my big meal has like 90 or a hundred grams of protein and then my smaller meal might just have 20, 30 and more just carbs and fats,

like I'm probably hitting 130 grams of pro and I'm about one 80, 130 grams of protein, um, uh, max. And, but I'll, I've been taken, I'll, I'll take one scoop of amino acids, um, 10 grit, which has 5,000 milligrams of leucine and, and all the, you know, essential aminos. And so that's like the equivalent, like getting 5,000 milligrams of leucine is equivalent to eating like a 40 gram serving of protein. Um, but, but, uh, I got a question on that. Yeah. The leucine, have you, do you take that while you're fasting, the BCAAs? Yeah, so you know what? Do you know the leucine argument?

Apparently leucine is supposed to trick your brain into making you think that you're consuming food even though you're not. I didn't even know that. So apparently the neurological pathway that's happening right there could potentially be breaking a fast. Yeah, you know what? I don't get too caught up in the, am I really like 100% fasting thing? I think people get a little too focused on that. It's more about being in that deficit.

And making eating, if you're on 2200 calories a day, how do you make that really enjoyable? And so when I take amino acids before I train and I'm fasted, like, yes, it is it like, is it affecting the fast? Yes. But ultimately, is it 5560 calories for those on the bottle always see zero calories, but really amino acids are about actually a little bit higher calorie per gram than pure protein than just regular whole food protein so about 60 calories but okay i've been fasting all day i'm taking 60 calories of amino acids that's going to help you know prevent protein breakdown you know trigger the protein synthesis and i'm lifting and training intensely like how like you're getting you're getting more like

you're getting your it's it's a net positive um and actually when I take amino acids, like it actually blunts my appetite. Like just like you said, oh, it tricks your brain. You think you got food. Like I'm not hungry. I can train harder. There's some research showing that pre-workout protein, especially when you're fasted, will increase your metabolism a little bit versus not. So I just feel like the benefits outweigh the downsides.

And I usually work out in the afternoon. So I've already like the benefits outweigh the downsides. And I usually work out in the afternoon. So I've already gotten a decent amount of fast and they'll take the amino acids, have this crazy workout. But I've actually seen, and that's actually one of the things to kind of talk about is that because my protein isn't that high, it's like maybe 0.8 grams per pound at most 0.7, 0.8. Some days will be a lot higher from doing, you know, from doing two big meals and eating like maybe I'll hit 180 grams, but that might be a reason why adding in more amino acids, I've seen like a really noticeable, um, improvement, but, uh, but I kind of fall in the vein of the most important thing at the end of the day, if you want to get lean is being in

that calorie deficit. And if you, if you're forcing yourself to eat a lot more protein, it's making it harder to reach that deficit. Um, then, then you're losing out, but I've experimented with 180 grams protein, 240. And I've, when my, when my physique looks, looks its best, I've had, but it's also been because it's easier for me to lean down. I've been at 130 grams and I had my strength. I pretty much experienced the same, you know, similar strength gains. So I think that, you know, if you want to do one gram per pound of body weight, you know, then go for that. But if you find like, you know, going a little bit lower makes it a lot easier to hit the deficit. That's a good thing. And also my issue is that when I was doing, when I was cutting hard and I was going high protein,

well, if you're doing high protein, you got to drop the fats or carbs. And my testosterone levels are very sensitive to dropping fats or carbs. So when I started cutting out carbs or cutting down fat, my sex drive would go down. And I don't, I never really got, like I've only done a few testosterone tests, When I started cutting out carbs or cutting down fat, my sex drive would go down. I've only done a few testosterone tests, so I don't know how much it was affecting my testosterone levels, but absolutely my mood, my satisfaction, and my sex drive and everything would go down once I started cutting back too much on fats and carbs so hitting like 100 and you know 0.8 grams per pound uh you know per pound of body weight actually helped me help me a lot um just maintain higher like better hormonal performance and there's some good research on that um where they yeah dave osprey and some of these like bulletproof and uh biohacker guys are all

about like the low protein yeah but yeah but they're also about very low carb too and actually they have, um, there's, there's actually a nice, like, you know, one of the studies that I've looked at, um, basically controls for fat. So fat in both diets is about, uh, 30%. And then they had one group be like really high protein, um, lower carb. And the other group was moderate protein, higher carbon. And the, the, there was a 30% decrease in testosterone from having kind of lower carb. Um, so, so yeah, so some of those guys get caught up in like, they think that it's just the fat that you need to boost testosterone, but, but, um, going low carb is going to, you know, start to increase cortisol levels. And when you get very, you know, depleted in glycogen,

your body's not going to be as much of a, much of an anabolic state so i always recommend balance you know get about you know 25 30 percent pro like i mean it depends on what your where your calories are at because if you're eating super high calories you don't need necessarily 30 but you know i i get a i hit my protein i get a balance of fats and carbs i never go too low in either one and some people like a little bit more carbs a little bit more fat but i love low carb do you really when i do i one and some people like a little bit more carbs a little bit more fat but i love low carb do you really when i do i did high carb just like a month or two ago for after like two or three weeks i was like fuck this up i like gained so much body fat not like so much but like for me i was like i'm not as lean as i normally am so for me like how low carb do you go like

grams a day i'll have like between two to three 300 grams of fat a day and 200 to 300 grams of protein a day. And then? And my carbs are like between 50 to 100 grams at most. Wow. Yeah, it's crazy. Yeah, you know what? Some people, they do really well with that. You know?

Some people do. I remember experimenting with – but that's actually – that's actually – My challenge that I run is – Is that like 4,000 calories? I'm usually eating like 300 to 3,500. Yeah. My challenge that I run is – Is that like 4,000 calories? I'm usually eating like 3,000 to 3,500. Yeah, because 300 grams of fat is like – is that like 2,700 calories? Yeah, right there, yeah, times nine. Yeah, wow.

Wow, and then, yeah, that's – you're up there. Yeah. Yeah, that's – But that works for me. Yeah. And I think that like everybody has their thing for sure. Do you do a once-a-week carb refeed or no? I do have like one day a week where I just crush carbs like hard.

Nice. And I'll eat like three or 400 grams of carbs, which for me is a lot. Wow. Which for you is probably normal. Yeah, no, for me, I, I, I probably, my carbon takes probably around 200 to two, six, 200 to two 50. I don't even crave carbs at all though. Like I literally like the sound of like fatty meat sounds amazing like i'm obsessed with like primal kitchen you know the primal kitchen brand

yeah they have like this mayonnaise it's called chipotle mayonnaise i put it on like everything it's so good it's like all fat like things like that like really really get my brain going like that's what i want yeah then that's actually an interesting thing for the viewer to kind of kind of uh try and try and test and see. Do you do better lower carb and higher fat? And then do you do better kind of right in the middle? I'm kind of a middle-of-the-road person where some of these guys that go low fat, they'll do 40, 50, 60, 65 grams of fat a day, which for me I cannot do. That's what I was doing, 60 grams max and then like 300 grams to 350 carbs a day, which for me, I cannot do. I'm more like- That's what I was doing, 60 grams max, and then like 300 grams to 350 carbs a day,

and then I was just getting soft. I can't do that. No, no. I'll do more like 80, 90, 100 grams of fat, and then I'll hit my 130 protein, and then I'll have, I don't know, 200, 240 grams of carbs right around there. And that usually is somewhere between 2,100, 2,400 calories. And then if I'm doing a higher calorie day, I try and keep my fat around 80, 90, 100 grams. But people get way too caught up in like, oh, you know what? If you're eating a lot of carbs, then you want to avoid fat storage. So you need to keep those fats lower at 50, 60 grams.

When I did that, I hated it. Like food, you can't enjoy food if your fat is too low and I wouldn't feel as good from going that low fat. And ultimately it's like, all right, well, what's really going to keep you lean as you gain muscle is, you know, training properly and then eating at the right calorie surplus. You can keep your fats at 40 grams, but if you're eating too many calories, your body's going to have to store something. Um, so just by, just by just keeping that smaller surplus where, all right, I'm not trying to gain a pound or two every week. I'm trying to gain maybe two pounds a month. Um, and, and the fat gain is going to be pretty minimal, um, at that, at that level. Um, you know, if you're more advanced, maybe you try and only

gain one pound a month, but, but so people get so caught up in like the nuances of, Oh, the carbs are going to be stored or, Oh, you know, it's just like, really, it's just like, hit your pro or plus or core. Yeah. Yeah. Focus on. And that's what my fitness philosophy evolved from. I just got really, really simple. Okay. What levers do we need to pull? You know, if nothing else, what are the two things we need to do to achieve our goals? It's like, hey, the calories got to be dialed in, you know, and of course there's the protein too. And then you got to get stronger in the gym on your lifts. And if you're.

That's what I wanted to segue into. Okay. What's your favorite styles to train? Like as far as methodologies go or just like regular periodization or do you like, you know, going super heavy one day, light another day? Me personally, I love like these like super high intervals with bodybuilding movements wow i like doing cardio and lifting together that's intense yeah that's like what i'm most known for shit those are tough workouts they're super hard those are not those are the least the most uh the most brutal well uh my my lifting philosophy is pretty simple. And generally speaking, what I do is I will, it's a little bit more in the low to moderate volumes side. I'll work out

three days per week for each session. I'll pick four or five exercises, maybe two like big compound key lifts and a few accessory movements. And I will typically do reverse pyramid training, where if I'm doing incline press, I'm going into the gym to hit a personal record. I'm going there to add one rep or to get up to add the five pounds. Every time. Yes, but there's a caveat because that's the goal. And so I'll go my first set heavy, four's the goal. And, and then, um, and so I'll, I'll do, I'll, I'll go my first set heavy

four to six reps. I'll rest three minutes, drop the weight 10% and then go six to eight, rest three minutes, drop the weight 10%, go eight, uh, whatever, eight to 10. And so I'm hitting that whole rep range and I'm getting that really intense PR set first. And by only doing it once, you can really push yourself and put every warmup before you hit that heavy set. Yeah. I'll do, I'll do like two, three warm-up sets that ramp up the weight. And then, you know what? So my style of periodization is more so kind of what Westside Barbell does. I'll do incline barbell press for three, four weeks,

and then I'll make some PRs, and if I keep doing it, I'm obviously going to plateau. You can't just keep adding five pounds. Um, and then I'll just switch the movement up and I'll, I'll do now I'll focus on dumbbells. I'll do the floor press and it makes training really, really fun. I like to, if I'm going to the gym, I want to push myself. I don't like to go and take 50% and just, you know, I'm, I'm there to push myself. That's what I like. And, uh, and then, you know, as you get more and more advanced, like in the beginning, you might be able to do the same, the same exercise, the same routine for

12 weeks of consistent strength gains. And then as you get more advanced, you might just pick an exercise. You might do, you might do it for three weeks and hit, you know, a few PRS and you need to change it and you need to come back to it in a couple of months. Um, right now I'm kind of in a deficit. I'm in a bit of a deficit. So most of my key lifts I've been doing for a long time, they're not getting stronger. Like it's, it's not realistic. Um, and, uh, but you know, if I'm doing a new exercise, trying to new bicep exercise, I'll make some progress on that. And as long as I'm getting a little bit leaner and maintaining my strength, my physique is improving. So now I'll just, you know, I'll do an exercise, you know, two, I'll do maybe do the same exercise for like

three, um, three workouts and then I'll mix it up and I'm not trying too much to hit the PRs. I'm just, you know, I might hit the PR on my third set. So if I'm doing, you know, two 75 incline set one, then two 50, and then go down to two 25 for my last set, then maybe that's the, you know, maybe that's the third set. I just try and add one more rep. So you can get very, you can get very granular how you actually achieve progressive overload when you're more advanced. But that's generally what I do. I'll work out three days per week.

Are you ever doing like five days a week ever? Never. You only work out three days a week all the time? Right now I'm doing two workouts a week. Well, two lifts. I might do some boxing. Yeah. Oh, then do you do cardio any other days or something? The thing that helps me the most is a lot of a lot of walking and just being active.

Like if I'm on a business call for two hours, I'll pace back and forth and I'll add like eight thousand steps. So I just try and get my steps up when I want to lean down faster. I try and stay over ten thousand steps and that that works way better for me than doing like a lot of cardio. Just because of cardio, you know, so sometimes like when you're already in a deficit, adding cardio, it's going to make you hungrier. When you're already in a calorie deficit, adding a lot of cardio might just make you conserve your energy later in the day where you're not moving as much.

So I really, when I'm getting lean, I just do my, you know, two or three intense lifting sessions per week to maintain muscle. And then I might do like one day or two days of just like 20, 30 minutes of just boxing, just some skill work for fun. But then what I'm really trying to do is stay active without working out. So it's your, you know, it's your neat non-exercise activity thermogenesis. Like that's what you really want to focus on. If you're, you know, if you're working all, if you can, you know, park 20 minutes away and then get that, get those steps in. If you're

watching TV and you can just like, you just kind of, you want to keep your body kind of in this constant active state where you're almost training yourself to lose fat and you're training yourself where, Hey, if you have a day where you overate a little bit, then you're going to burn it off without like just having to go to the treadmill and be like, Oh, I got to burn off these 300 calories. Um, so I, I've noticed in the last few months, I've really made like my, I've really started to make myself a little bit more active just in those little moments. And you know, if you're awake for 16 hours a day, um, then just adding a little more activity over those, you know, 16 hours will add up. And, uh, and, uh, and it's cool. Cause when you're a bit more moving a bit more,

you're active a bit more than you're, you're, uh, you're not gonna, it's, it almost controls your appetite better than going to the gym and then doing this big workout, pushing yourself, creating that fatigue. So this, this is my style is very minimalist. It's very, very minimalist. And it's all about how do we keep your body in that calorie deficit without spiking your hunger? How do we get you lean? How do we get you lean as easily as possible? Um, so it's, it's, uh, it's, it's, it's very, it's more minimalist. Are you always in a deficit? No, no. Okay. So sometimes you just like maintain and then sometimes you're doing, well, it depends on what you want to do, but you're always working out

three days a week. Um, I'm three or sometimes two. So right now I'm doing two intense lifts per week just because I find that it makes it easier for me to keep my appetite lower. I'm terrified to do that. I've always wanted to work out three days a week. And the thought of it to me is like – I think it's more mental than anything. There are so many studies that say that you can work out twice a week. I actually had a really gnarly exercise physiologist on one time. We were in Austin, Texas at this thing called Paleo FX. It's just a giant convention. I don't think you've ever heard of it.

But he was talking about all the science, and he's like, you can work out twice a week and not even go for max numbers. Just maintain what you have very easily. But everyone thinks you need to work out five, you know, five, six days a week to keep staying the same. And then you're like three days a week. But then the thought of it, even though I know it, I'm like, Oh my God, three days a week. I feel like I would look like shit. Yeah. You know what? I have a lot of people ask me that, um, that, that are working out five, six days a week and they're like, Oh, I want to do your program, but I can't get my head

around three days a week. How is it that being in the gym three days a week is – and like what I experienced and what I think the power is of just doing those three workouts a week is it depends. Like if you're going to push yourself really hard – You have to be able to push yourself hard. Yeah. And if you're going to be – if you're doing three days a week, you got to come in.

You got to be on. But on the same token, like if you are the person that wants to go in, you want to hit that personal record. You want to go for that extra rep. You want to challenge yourself. You're intense in the gym. Then by working out three days per week, you are going to be blown away at how much stronger you come in. Because as far as I know, your nervous system, your central nervous system, when you do a big session, maybe you do on Monday, you did some heavy, heavy, heavy deadlifts on Tuesday, your nervous system that's going to fire your

muscle fibers into action is still a little bit depleted, you know, and you can build your conditioning, build your work capacity up. But you're, if you're training intensely five, six days per week, you're always training somewhat under your potential. Um, but you're, if you're training intensely five, six days per week, you're always training somewhat under your potential. Um, and you can experiment with this, go for, go do a big, uh, session on Monday of whatever it is, heavy squats. Um, and then on Tuesday, go for a bench press personal record. And the stronger you are, the more you'll notice the discrepancy. Um, if you're, if you're, if you're not that strong, then your central nervous system isn't as powerful. You're not able to use as many muscle fibers.

You won't notice as much. But do a heavy squat session on Monday. Then go and do a bench press on Tuesday. And you'll be weaker than if you were to take Monday to completely rest, go and then go do a Tuesday bench press. And so I really noticed this phenomenon because I used to do five days a week and then I went to three. And what was really cool was that I was starting to – my strength was going up faster. So I was hitting personal records more consistently because my central nervous system was always really, really recovered. And the rest helped. I guarantee everybody would be stronger if you went three days a week for sure.

Yeah. I think it's just the mental aspect of if you'll look good. And then, but you know what you have to, then I, what I realized is like, you know, going for a certain physique type, you kind of pick your punches. So yes, you know, if you're working out three days a week, you can't do as many total sets and exercises if you're in the gym six days a week. But you know what you do? You kind of, you kind of, so I, I do a lot of, I do probably more shoulder training than, than a lot of people. Um, and I,

and I, when I do my shoulder work, like I'm, I have all that recovery. So I, I keep the, I keep quite a bit of volume on my shoulders and that's why people, they see my physique. They're like, well, we've been away. Like, like you had to build those shoulders. Um, and, and then I'll, I'll kind of dial down the training on, on things that I don't need. So, um, so you really want to kind of adapt the training kind of to your physique and your goals. And you may be you're like, for me, my back blows up so easily. Like it gets so wide. I, you know, I built myself up to doing 120 pound weighted pull-ups for four reps, um, like a nine or a hundred pounds for eight reps actually. Um, so my back just grows like a wheat. So I can just do like once a week, just do two, three sets of pull-ups, you know, like,

and I'll do them, you know, up to the chest, get a bit more of the thickness. And that's like all I really need for my upper back lat development, um, for my goals. Um, but I'll do a lot more work on my, I'll get a lot more, keep my, my biceps require a lot more volume. Um, and I'll do a lot more work on my shoulders, not cause they need it, just because I like that look. But then – so what you kind of realize is that you can kind of dial back your training on muscle groups that are overdeveloped or just grow really easily. You'd be surprised. You probably have two muscle groups that would maintain really easily. And then you put more work on the stubborn parts or the parts that you really think will improve the look of your physique and what's amazing is that when you is that like if you were

to do a lot on everything you will get worse results than if you dial back certain things and then keep the same amount of volume on something um because your body your your body like when you at the point that we're at at the point that we're at, once you've been doing it for a while, for sure. I agree. Yeah. So like people, if people that really want to, you know, they really want to grow, grow, grow, grow their shoulders. Well, you know, it works better if you're specialized and you're like, okay, you know

what? I can maintain my biceps on, you know, three, four sets a week. And I can, you know, just do, you know, for my leg training, I'm just going to, you know, focus on these few key lifts and maybe just do two sets here to maintain. And so when you're able, yeah, when you're at advanced lifter, you want to really build a muscle group. If you focus on maintaining other things and doing the minimum dose and then really focus on that muscle group, it happens faster because now your body's like, okay, you know what? I can just maintain these muscles, uh, these muscle groups and all that, all that growth we're going to target here. But if you do it on everything, then your fast-to-grow muscle groups get all the attention and get all the resources.

So three days works well for me because I adopted around that. So now you have this whole philosophy. You got it all down. You know exactly how you want to do it. What made you get into the point where Kino Body was on every single person's page everywhere? In 2011, people weren't even doing ads. You know what I mean?

Right. Like not the way that you were doing them. Like, I don't think I ever saw anybody else as much as I saw you. Maybe Mike, maybe Mike Chang. He was big on ads in 2012. I think.

Is that guy? He was the Chinese guy. YouTube guy. He's on the YouTube ads, eating the burger up, eat whatever you want and all that stuff, right? Oh, okay. I know what you're talking about.

Yeah. Yeah. I saw him a few times on YouTube. But like when I was on Facebook or – I mean, well, you just kind of started Instagram, huh? Yeah. Recently, like this year. Actually, you know what? No.

I've been on Instagram for quite a few years. But like – You just started using it. Yeah. The last couple of years has really blown up. Yeah. And YouTube is like your main source uh now instagram is is far more bigger than well not from it's similar numbers but it's it's uh instagram's far far more action engagement and and when you get your sales and stuff do you see reports is it coming mostly from instagram yeah

instagram is is like one of the biggest it's insane dude yeah like for me it's changed my life completely. Wow. I love the way that Instagram has all the analytics that are connected through Facebook and the way the ads work and all that. And I'm sure you know all that. But yeah, so now you have a company that actually works for you. They're a partner, correct?

Yeah. That's what I read. Yeah. So these people, they do all the ads for you correct they do yeah i know it started organically like i started when i was blowing kino body up after the first two years i was working with these two individuals they were doing a lot of the marketing and everything and then um and then uh after a few years we formed a partnership and that side of the company grew they hired more people add people

um so they're so yeah they're they're doing a lot of that stuff but i'm also very involved with them and i get on the calls and um right now like we're we're getting really focused and uh where do you see everything kind of going from here um with with kinobody yeah uh so right now you know right now it's doing well um and we're gonna like we're getting a lot of people joining, doing programs. But in the few months, I just want to get a little more clear and specific. Just like everything is really about like – Because you've been doing kind of the same thing for a while now, right? Yeah.

It's time for you to like maybe add something to it. Oh, actually, you've added clothing and supplements now. Yeah. So I mean, what I'm going towards and I'm going to be working on doing it, taking my programs and the three main programs are aggressive fat loss, warrior shred, Greek God. Um, but I'm going to incorporate them into an app. So, um, you can, you know, you can go on your phone, not right now, but eventually you go on your phone, you download the Kino body app, and then you, you join your, the program and the aggressive fat loss is a three-month program to drop 20 pounds of fat and you sign and you get the week

one of the workouts and the calories and it's just on your phone and it's just a lot more and you get the graphs you get to see your physique change so i just want to take um the keno body programs um the people are getting really good results on it and i want to take it to the next level and get more and by improving the experience so you just do it on your phone you don't have to go on the website and yeah you can you can you know you can meet new kena warriors in your area so i want to bring that whole thing to the phone um and then right now i'm pretty i'm like i'm i've you know i've been doing this since 2011 so um like you know we have we have the we have the uh i was but there's a lot of time and energy going into these programs. I'm really happy with the programs.

I just want to put it on the phone. And then we have the supplements. So if you're doing the Warrior Shred, you take the Shred stack with octane and aminos. If you're doing the Greek God program, you want to gain more size, you can add our gain supplement with creatine. So we have the programs. We're going to have the programs in the app. You're going to have that. You're going to have your supplement stack to get the best transformation possible. And then, um, what's, what I'm really been working on is the clothing line,

bamboo based streetwear clothing that really compliments your physique. And, um, and, uh, I think that's cool. Having the bamboo. Yeah.

That's a cool little, so mention there. Yeah. We've, we've, we've launched some pieces and it's sold out super, super, super fast.

Now we just got to, um, take our manufacturing to the next level to keep up. So that's something that's going to be coming in hot in the next couple months. And people wear these shirts and they are addicted. They end up buying 10 because they look – when you have a shirt that just looks amazing on you, a Henley, a Pocket, a Raglan shirt, and it looks good and you want to wear it all the time. You don't want to wear anything else because you're like, damn, I look so, you know, so it's, so the whole, you know, the whole Keno body is really about improving yourself, becoming more confident, you drop the fat, you gain the muscle, you have this lifestyle where you're fasting,

you're feeling amazing every day, and it fits with your life, and then you're taking the supplements to improve your results, and then you're wearing the clothing, and look amazing, so it's basically Keno body. Anyone can come here. And in one year, in 12 months, just completely changed their life and feel so much more confident. That's really what I'm focusing on. And, you know, I've been lifting for my whole life. And I'm still doing these workouts.

I'll do little modifications. And I'm still making progress. I've actually, you know, I was at Gold's Gym. And I'm probably right now my best physique ever because I've leaned down a little bit more. And I've maintained um, I've actually, you know, as at gold's gym and I'm probably right now, my best physique ever because I've leaned down a little bit more and I've maintained my strength and muscle. And so it's, it's amazing. And you're how old now? 20, almost 28, 28 next month. It gets, it gets a little rate. 28 is when I feel like when things change just a little bit, really, I think like hormonally wise, like recovery, I would just say, I would just say

recovery. Like 28 was when I was like, shit, this is a little bit harder now. Really? I was still competing. But do you look better? Do you have more muscle now? I look better now and I'll be 33 next month. Your birthday is the 22nd. 21st.

21st. And I'm 24th. Are you still Virgo or are you Libra? Libra. Libra. Yeah. I'm on the cusp though. You're still on the cusp.

Yeah. So, yeah. All right. So now we're like pulling together who greg is getting it all together now and there's a lot of people who listen to this podcast for sure and uh i think people might want to know besides like if they follow you they obviously know you like to party and have a good time what else do you like to do like what else are you into any sort of activities? What gets you excited? You know what? Actually, I've been mostly just working. I like to go out for dinners and drinks with friends. How often do you drink?

People love knowing stuff like that. With that smile, I'm going to go for at least once a week. More than that. We'll say at least once a week. Drinking doesn't really affect my my progress what type of drinks are we do we like i'll do i'll do uh i like old fashion old fashion's a good one i love old fashions i love like a nice mezcal cocktail i don't like it's sweet but i like cocktails that aren't that sweet mezcal old fashions um and uh like you know if i'm out of the bar a little

tequila soda yeah tequila soda but um you know drinking for me it's if you know if you just have a few drinks you know it doesn't doesn't throw off my training uh at all but i actually find that sometimes like you know if i'm if i don't drink for two three weeks i just want to eat more but having a few drinks i don't know like two three drinks at night just like you know i don't i don't i don't drink every day just for the record but having a few times a week i have a few drinks and you know just like for me it just keeps my you know just uh keeps my mind off food but it keeps me like in a i i i drink moderately but if for some people you know what if you have the personality type where if you just if you're gonna drink you just it's to turn into a crate.

Binge drinking is not good. My philosophy around drinking is obviously limited as much as possible, but if you're in a scenario where you could potentially hook up with a new chick, you absolutely should be doing it. If you're in a hotel room with Greg McGallagher and it's just you and a couple of dudes and a camera guy, you probably shouldn't be drinking. Right.

There's got to be an ROI. Yeah, there has to be an roi like that you got to get the roi so uh yeah so i i drink but um but uh yeah just try and keep it moderate and what about traveling anything like that anything really interests you besides working and uh doing your thing yeah no. No, I like traveling. I travel a lot for work. So I'm in LA, Colorado, my team. What about Europe and stuff like that? Yeah, I haven't done that. Really?

Yeah, no. I went to Europe when I was like a family trip when I was like 17. I went to Greece with six. And it doesn't interest you to go? No, it does. I've been talking about doing it. I just haven't pulled the trigger. I'm leaving on Monday. I'm going to Spain.

Good for you. I heard Barcelona. Yep. Oh, I heard it's amazing there. Yeah, I'm going to, you know what, right now I'm just, I'm so driven, so focused on building this and getting the empire rolling so you can be an empire rolling. So cruise control later on. Yeah. Yeah.

So, you know, I have some really, you know, I got there's so much room for improvement right now with the way we're doing things. And that's my that's my focus. And, you know, I like to have fun. Like I, you know, I'll go out with friends and, you know, watch some movies here, listen to podcasts. But, you know, I've kind of – when I veered too much from, like, you know, focusing on my goals and trying to, you know – I'm happier when I'm just really driven and focused and – In your own little bubble. In the gym and, yeah.

So I like beach volleyball. I like playing sports. I like joking around. Like, if you hang out with me, the first thing people will be like, oh, my God, Greg, like, they'll – yeah, Greg, Greg just constantly, like, he's just, like, you know, he's funny. He just, I wouldn't know. I wouldn't know that. So I'm pretty, you know, I like to have fun.

Yeah, for sure. I don't take things, you know, too, too, too seriously. But those are the people who do the best, I think. If you're, like, too stressed on everything all the time, it's too much. Yeah, that's not me. I'm not the type a personality but um but yeah i i could be doing i'm gonna start doing more traveling too it's good to you know it's good it's important to like if you know you get it you're on instagram it's big part of your business so i also run the gym too so like i'm literally at work like 24 7 like

my like like working for me never stops like i'll be in stops. I was in the gym this morning. I got my podcast stuff. I came here. I'll go work on all my personal stuff. I still post for the gym. I post for myself. You're busy as heck. It's crazy. I have so many things. I own a bunch of different companies.

I own a company that helps other followers create revenue for themselves. I have all these things going on where if i if i don't leave and do something for myself like i'm gonna go crazy you're gonna go insane yeah i think i think like i'm i'm not probably quite quite as busy or like as you like i have many things and i have all my calls every day and i have things i'm doing and everything and i post and doing a lot but it's it's not as um it's not as like it's exciting like it's not it's not too overwhelming where i don't feel like oh i need to go take this

break like what i really need to do is just like shut my phone off for like two hours yeah and that's an amazing feeling yeah it's amazing um but i put it on airplane mode but now now i'm feeling a little boring i'm like but you know i want to take you to newport bro i gotta come to newport i gotta do the beach volleyball but you know what actually like my work life is very exciting and stimulating and there's a lot like a lot like i i i like it networking with people is the best network travel and meeting people you know so uh and so uh and i was i was learning the piano back in toronto so that was like fun so you know but um yeah but i want to do i want to do greece and italy and i did italy barcelona really cool yeah um and uh and start like if i'm looking at

getting a place here right here and you know near venice near marina um and then if that's the case like i want to go and get do like the weekly volleyball games um and like going hiking and i wanted to do like a like an improv class oh that's right because i had like my personality type i've always loved like when i was in high school or school i love always love drama and stuff it'd be fun to do an improv class it's too easy to get caught up in this like as an adult and just going to work you know going to the gym which is a really good thing but work gym and then you just you just go home and watch TV. I want to keep more of that excitement.

But I generally have like – my life is pretty exciting. I don't do a lot of just traveling just for pleasure yet. Yeah, I think you will in the future. I think you'll get into it. Once you go to Greece, you just need to go somewhere that blows your mind and you're like, shit. I want to do Mykonos. I should have done it this summer. to greece like you just need to go somewhere that blows your mind and you're like shit i want to do mykonos i was actually that's the party island you would want to go there is it really oh yeah it's the biggest party well because i go on instagram and i just see these beautiful women at mykonos all the time

like all right santorini is like the instagram island okay that's like the one where everyone's like always like in all white and stuff and then mykonos is like party hard and then also um even it or what is it uh off of spain the party island the hell is it called uh oh yeah yeah yeah uh uh ibiza ibiza yeah that's it right yeah i'm gonna go there for a day i heard it's crazy i gotta check it out for a day the thing the thing with me is that i'm like kind of like i'm once i find my momentum and i'm really focused and i'm working hard and like you know i'm getting results and like once I find my momentum and I'm really focused and I'm working hard and like, you know, I'm getting results. Like I'm making really good progress in the gym, with my business, with my mindset and everything. Then like I've kind of realized, I've learned that for me it's all about momentum.

And so once I have that, I just want to stay in that groove. Yeah, for sure. But other people are the opposite. When they're like really dialed in and everything, they they're like, they, they're working towards that. They need that break that off time. But you know, when I have momentum and then like, then if I take like a vacation, everything, then I come back, I just want to stay in vacation mode. Yep.

So for me, it's all about that, that momentum. So that's good. I don't think it's a bad thing at all. Yeah. But you know, if I, but if I, if I do those trips, I like to kind of integrate like a little bit of work into it, you know, go and do some school, do a cool shoot, like go to Greece and do like a two day shoot and bring it you know go and do some do a cool shoot like go to greece and do like a two-day shoot and bring my film guy and then spend like four days like kind of

chilling relaxing but doing a little instagram stuff so i think everyone's hearing you right now like all relaxed and stuff like that but then they see on instagram there's like all this like animosity and all these things going on i absolutely love the one thing that you have going on it's like the natty movement yeah where you're like calling out some of these guys who are like super jacked the natty verified yeah that dude it's fucking ridiculous i get so mad because there's some people that are i'm like there is no possible way like i'm not gonna say their names i don't feel like getting into it but like there's just and there's a lot of them work out at gold's right here actually yeah so i. So, I mean, are you, like, still attacking this little movement, or is it something you just kind of brought up and people are like, eh? I took a break from it.

I couldn't believe how fast it blew up, and that was really good. Because everybody wants these people to fail. Yeah. It just took off, like, insane. Some of the people you called out actually don't have natural uh all-time natural in their profile anymore really yeah it worked it actually worked one of them in particular i was like oh it's not anymore who in who in okay it's not in his profile anymore wow it actually it actually worked but julian maybe um yeah it actually and you know some people even came

clean about using stuff prior to so So it generally had a good impact. But the idea was basically to create a testing event where you go and you do a series of tests over a period of time or randomized in order to prove that you're natural. So if you're on Instagram and you're into fitness and you're working out, that's fine. But once you are really at a high level and you're selling a lot of stuff and you're putting yourself out there and it becomes a business, then it makes sense that if you're going to claim that you're natural, why can't you back it up? And so I wanted to create a testing event for these people. And you know what? My selfish motive was that I knew that if I, if I, if I was able to join and do it and show, um, and show those results that I'm natural, it would be really good for my business. Um, I think it would have to be a random event. You're like, all right, we're all going to go to this event. And then like, whoever does this or that, like wins a bunch of money and like everyone comes and then you test them randomly. But I think if they know

that they're going to get tested, they then, yeah, for sure, they're going to do everything they can to be as natural as possible. Maybe you just throw a huge party at your house in Canada and everyone comes and you're like, oh yeah, and everyone's getting drug tested. Everyone's getting drug tested. Everyone who pees in the toilet is like someone comes in and just shuts off the water so they can't flush it.

And they're all just getting randomly tested like that would be that would be the move but but i stopped i stopped kind of speaking towards it just because i talked to a few experts and about what it'd really take for this to be to be uh pretty accurate and unfortunately it just meant that you have you'd have to get you have to create an organization and then you'd have to get uh you have to go through wada uh world's anti-doping association and um and then you know it so it's a big project a lot of steps um and uh and i just don't have the time to yeah no for sure yeah so like it's it's i've bigger it's a governing body like of people. Like I was, I've been on Olympic teams before and like, it's a lot, it's a lot, it's a lot, you know? And, uh, it's something that I would love for someone else to take on with social media nowadays though.

I think just calling somebody out is enough. Yeah. Like it's enough for like people to be like, Oh yeah, fuck that guy. You know, like if it's the right person, you know, you have like half a million followers, you say something like that, you know, it has guy. If it's the right person. You have like half a million followers. You say something like that. It has some merit behind it. It's not like some guy with a thousand followers, a hundred followers,

and he's like, oh, this guy's an asshole, like a complete troll. That doesn't matter. But when it's someone who's up there and respected, I think if people want to hate on you, that's totally fine. But you have a good business that's doing pretty well. Dude, thank you.

Well, it would be cool. What I really felt could be accurate is if you just get someone to do over like every four to six weeks for like three times in a row um just get them to show your their whole blood panel and finding a way to validate that it's it's their it's it's their actual blood profile and with doing it alongside a dexa scan uh just because if if if if you get someone to maintain their muscle mass, their body fat percentage, and they're doing these three, four tests, and their blood markers are all pretty within the normal range, then it's like, it's pretty conclusive. Yeah, I think, I think, and I'm not, I'm no expert at this stuff but but if someone is going

off drugs for three or four months your dexascan would reveal probably that there is some muscle loss the physique didn't improve um and and it also might show that if someone's cycling off i believe it might show um some some blood markers might be um might like estrogen might be high just in that just just uh so i think that would be cool basically and i might i'd like to do something like that where i just do three tests over a period of time as i you know stay in my best shape um and uh but you know again people can you know they could say oh this was you used your use someone else's blood you know how do we know this is your blood how How do we know?

But if you do it at a clinic and stuff like that, that would be really cool. It would be really cool to set something up that does this. But I think to some extent the movement had some positive effects. Yeah, I think that was really, really cool. When I saw that, I was like, that's pretty dope. Because nobody who has that in their profile is ever aggressively telling people that they are or they're not aggressively calling other people out. And I just feel like it's pretty ridiculous.

There's some people that are just, it's just too much for me. There's one giant black guy over there that works out there. You know what I'm talking about? No. Maybe, maybe. Like giant? Like how giant? Like he's a humongous human is he like millions of followers

is he like but he's not like six seven or eight no six two oh yeah i know who you're talking about yeah i'm like there's just no way i know unless you think so but i mean he's no i i uh yeah no that's if someone's like 220 pounds shredded six foot, even, like, 6'1", and 220 shredded, like, dude. Is there anybody in the space that you respect pretty well, that you look at their stuff, and you're like, this dude's dope, and, like, has great physique, and I've met him, and he's cool, and... Well, I haven't met too many... Or girls, he could be girls. You know, I actually, like, this is the thing, is I don't really engage too much with the fitness personality community, the Instagram community.

So I don't, like, I don't really, I'm not really, I don't really connect with a lot of them. And I haven't really met that many of them. And I kind of just, I'm like the, I'm like the, I'm like the outsider. Like, I'm in fitness and I have a big fitness brand and we're, we're impacting hundreds of thousands of people, but I don't really, I'm not really in that little circle and I don't do the collabs. I don't have like, not,

not all my friends are these fitness influencers. I don't really have any. Um, so I don't really know a ton of me there. Um, I, I usually am friends with athletes more than I am like the, like the right people.

Yeah, that's cool. Yeah. Yeah. I don't, so I don't, I just, I don't, I'm not never really cared to like, you know, I always get like really am like the, like the fitness people. Yeah. That's cool. Yeah. Yeah. I don't, so I don't, I just, I don't, I'm not never really cared to like, you know,

I always get like really bummed that I meet a fitness person. I'm always like, fuck, this person sucks. And I'll have them on the podcast and I'm like, well, I guess I'm talking because they don't, they don't even know how to talk. Wow. I mean, they're just so bad. And some of them are making millions of dollars and it's not even them. It's like, you know, their crew is like doing everything for them and they don't have a whole lot to say and they're not very interesting or I'm like, you know, their crew is, like, doing everything for them, and they don't have a whole lot to say, and they're not very interesting.

I'm like, oh, damn. This is like, I'm so bummed right now. Yeah, that's kind of like, yeah, some of those fitness people, yeah, they're just so caught up in, like, you know, obviously on my Instagram it looks like all I do is work out because I'm posting mostly fitness content. But on my posts, not the stories, stories I show more stuff. And boxing.

Boxing, yeah. But, yeah, I don't, like, you know, not the story stories, I show more stuff, but, and boxing, boxing. Yeah. But yeah, I don't, I don't like, you know, when I'm hanging out with people and friends, I don't really talk about, Oh, my chest day yesterday. Yeah. I hit a new personal record. Like, but some of those fitness people are very much caught up in that. And, uh, and yeah, I don't, I don't really, you know, I don't, I don't go to those fitness events and, but I'm, you know, I'm sure this, uh, some of them that i respect and there's some of them that are working really really really hard and doing really cool stuff and impacting quite a bit of people um but there's also a lot of shady shady stuff in that industry um so i'm not kind of uh i think it's admirable on your part i think it's cool

that you don't actually know a lot of the fitness people i think i actually did not expect that at all yeah i thought you're like oh yeah i know so and so and he's like this whatever and blah blah blah but you're just like uh i don't know i don't know i don't i don't yeah that's cool yeah i like to meet really cool people and outside of my fitness and outside of fitness industry and like uh the music industry and film like in uh business people i love i love meeting business people business people um so a lot of my friends are kind of like complete doing completely different stuff i like that if you're just in your own little world you know it's you're not really you're not really learning like i think the joe rogan lifestyle is dope he gets to talk

about anything he wants on his podcast it could be like he has a comedian on one day and then the next day he's talking about gut health and like crazy stuff with some scientists and then he'll have elon musk on who owns tesla so i just listened to him last night you know he's insane that's my like and he's a comedian he's a comedian yeah that's top of it that's my daily routine i'll at night when i'm winding down i'll just throw on like some i don't listen to his podcast podcast like i listen to i watch the videos yeah i just i'm yeah i i just pull up a video and i like the jo show rogan clips and just see like a cool little headline and because his freaking podcast are three and a half hours long it's too long too much yeah too i know i usually try to go an hour and i'm good so we're actually

at about an hour right now before i know you have to catch a flight is there anything that you'd like to tell the people right now they're going to listen to this that maybe we didn't get to hit or anything that you have going on in the future that you're excited about besides the app or um if you wind up moving to la that would be really cool i gotta i gotta have to come out to newport a lot um well i think we covered some good stuff is this is this is this audience looking more for like fitness tips or like business a little bit of both i mean right now they're probably wondering you know i like the way this guy sounds. Where can I find him?

Yeah, that's where the, so you can go and find me at, uh, I'm on Instagram. So you can go to, uh, Grego Gallagher, G R E G O G.

Um, on Instagram, that's where I'm really active and I'm posting daily, posting stories. Um, so if you, which are funny, the story is usually pretty funny.

I try, I try and inject like, I try and inject some humor and some craziness just to kind of keep things exciting. Um, so if you're funny, the story is usually pretty funny. I try, I try and inject, like I try and inject some humor and some craziness just to kind of keep things exciting. Um, and I'll, if you want to see me beat up this rubber boxing dummy I have in my backyard, I do it about at least once a week. Uh, how many bedrooms in that house? Oh, uh, that house is my family's house.

Um, does anyone still live there besides you? Uh, it's mostly me. you uh it's mostly me yeah it's mostly me but uh it's it's like on the top floor there's six bedrooms and then in the basement there's two guest bedrooms so eight eight eight yeah and then it's just you walking around in there it's me walking around but my family My family's there sometimes, but I have a place downtown Toronto. I like to hang at the house. My father, before he passed away, he wanted to build this dream home, this Irish castle. He built this business for 20, 30 years or 25 years. This was his personal

statement and so it's irish castle uh and it's surrounded by this beautiful ravine and so it's a very inspiring place for me to be um and it means a lot and uh yeah so i we have everything is everything was like like there's a library with a secret door you walk in and it's just everything is intentional um and uh so it looks insane i'm always just like man that place looks so cool that's why i want to hit you up i was like dude you can come to newport i'll go to canada like gladly oh man no i couldn't you know when i moved to that house i was 10 years old i just came home from summer camp and i was like couldn't believe it i was like this is this is insane we had the hot tub had this this imported lion's head on on the like in this built-in stone hot tub and the lion like

you hit a button and like it just sprout out water oh that's so cool as a kid i have like girls over and i hit the button like go right here and right here. That's awesome. I can't imagine a setup like that as a kid, for sure. And then the people always freak out about in the basement. There's this massive wall. It's a chalkboard. So you can just draw things. Oh, that's cool.

So people can find you on Instagram. What about YouTube? Is it Greggle Gallagher's name? Kino Body on YouTube. Oh, it's Kino Body. And the overarching hub would be my site, kinobody..com k-i-n-o body.com and um these next few weeks and few months we have some really really cool stuff um happening um and with some some cool clothing coming out um with the doing these um doing some cool program launches

and uh and uh it's exciting new programs coming out well yeah i'm doing i'm doing an update so you know that right it's the next few days we're doing this aggressive fat loss relaunch with some cool bonuses in it and we're doing like a like a coaching thing so it's a group coaching where every week we're getting on a group coaching call answering your questions and we have a private facebook group with a couple of my uh trusted coaches that are going to be answering everyone's questions. So it's a way to follow my program, but get the VIP experience. And you're going to be on some of these calls too? Yeah. That's cool. Yeah. I'm going to be, I'll be on the call. I'll

do my Owen Wilson accent. Wow. We're having a ball. You look beautiful. I mean, wow, the weight's coming off. That was really solid. Thank you. Owen Wilson will make an appearance on the group coaching. I have a group like that on Facebook, and it is so, so fun. I absolutely love it. People get super into it. Well, that's awesome. Everybody can check you out on Instagram. You guys can check him out on KinoBody on YouTube,

which is you guys almost have a million followers now, huh? Yeah, if you combine Instagram and YouTube, it's a million. Yeah, that's crazy. That's a lot. And then KinoBody.com? KinoBody.com, yeah. All right. And thanks so much for having me on.

Dude, I'm pumped. I finally got to meet the man, the myth, the legend. Yeah, too bad we didn't have more time to hang out for this flight. Yeah, but at least we got some good photos. We got some good content. We're in this really cool hotel in Venice, and hopefully we'll see you another time. Everybody, I hope you guys love this episode. If you do, make sure that you tag me and Greg in the episode.

You guys always tag me and you're like, I love the episode. But Greg wants to know too. I do want to know. Yeah, so make sure you tag. Make sure you put if there's a particular moment that you guys love, go ahead and quote that up. And if you guys buy any of his programs at any point in time, make sure you tag him as well and let him know how it's going. I'll see you guys next week. Over and out.