Project Beach Ripped
Project Beach Ripped
The Five Key Strategies for an Effortless Beach-Ripped Body
By:
Greg O’Gallagher
Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
2
The Five Key Strategies For An Effortless Beach-Ripped Body For many of us, getting lean for summer is on the forefront of our minds. We want to look our physical best with impeccable muscle definition, chiseled facial features and six pack abs (without flexing). We want to sport this killer physique all summer long; at the beach, pool and boardwalk. We also want to achieve this physique before summertime hits. That way we can enjoy the summer in maintenance mode. Having to diet during the summer months with barbeques, pool parties and nights out on the town is not fun. So get ready to get your cut on and be beach ripped for summertime! In this guide I will teach you how to cut effortlessly while retaining muscle and building strength. Let’s get started! Note: The protocol I will be sharing with you is my latest and greatest fat loss program - Aggressive Fat Loss 2.0 . I won’t disclose the full strategy. But I’ll give you enough to get started and to begin seeing results. If you want to pick up the AFL 2.0 program and get access to the exclusive beach ripped program, then you can join here:
KinobodyFatLoss.com
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
3
What it takes to get lean Here’s the bottom line: getting lean is all about creating a calorie deficit – that’s it! Eat fewer calories than you burn, and bam, you force your body to tap into stored body fat for fuel. That said, this is easier said than done. We’re emotional creatures and we enjoy our food. Having to restrict our food intake can actually be really, freaking difficult. That’s where the AFL Program comes in. I’ve been able to use some extremely effective diet hacks to make eating at a deficit, super easy. But first:
How many calories do you need to drop fat and get beach ripped? For most people, a foolproof strategy to lean down is to set their calorie intake around 11 calories per pound of goal bodyweight. This is an aggressive calorie deficit and usually transpires in about 6-10 pounds of fat loss the first month. Then, typically, it stabilizes in the 5-8 lbs range per month. This is pretty much as good as you can hope for. Now there’s no sense in going lower in calories than 11 per pound of goal bodyweight. That’s where you’ll be putting yourself into an extreme deficit. You’ll mess up with your hormones, you can sacrifice lean body
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
4
mass, and you’ll make the whole process to your goals unenjoyable. If there’s one thing I learned, the key to having a beach ripped body all year round, is to learn how to enjoy eating at a calorie deficit, so let’s begin!
The Five Key Strategies For an Effortless Beach Ripped Body Intermittent Fasting: Intermittent fasting is the foundation of this program. The idea is to save most of your calories for later in the day. By doing so, you liberate yourself completely. You can eat massive meals, composed of your favorite foods while dropping weight. My suggestion is to push your first meal roughly 6 hours after rising in the morning. This will give you a ton of room to eat big meals later in the day. As well, the morning fast will maximize fat burning, boost growth hormone (helping spare muscle protein), and it will keep you alert and focused. What’s more, by oscillating between a fasting phase and a overfeeding phase everyday, you can simultaneously support both fat burning and muscle growth.
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
5
This is because, technically the body can’t be anabolic and catabolic at the same time. This strategy allows you to support fat loss during the fast and help with recovery, anabolism and muscle growth in the afternoon and evening.
Strategic Coffee for Appetite Suppression To assist with intermittent fasting and blunt your appetite, I recommend using black coffee during the fasting phase each day. Black coffee is a potent source of caffeine, which blunts appetite and increases energy. You’ll also increase cognition and mental performance with coffee. I recommend only drinking coffee during the fasting portion, this way you maintain a sensitivity towards the appetite suppression. Once you start your eating phase, you won’t need to use coffee for appetite suppression anymore.
Two Meals Per Day I recommend eating just two meals per day. This will allow you to eat really big meals and feel fully satisfied each day, while being in a calorie deficit to drop body fat. There’s no need to eat low fat or low carb. In fact, doing so will make getting ripped harder. This is because both fat and carbs are vital. Fat helps keep us full and support optimal health and hormonal functioning. Fat also makes food taste way better. Project Beach Ripped – Kinobody.com| Greg O’Gallagher
6
Carbs are important to training performance, metabolism functioning, testosterone levels, mood and sleep quality. Cut out carbs and you will be miserable. Remember, as long as you’re in a calorie deficit, you will lose weight!
Filling and Satisfying Foods I recommend basing your meals off of filling and satisfying foods. This will make fat loss a breeze. Lean meats, potatoes, veggies… These should be your staples. Find the foods that make eating at a deficit (11 cals per pound of goal bodywegiht) as easy as possible. In the AFL 2.0 course, I show you exactly how to hit your calories and the best meal set up to make hitting your calories as enjoyable as possible. I also share my favorite meals for maximum fullness and satisfaction.
Strategic Fruit Snacks To make eating two meals per day effortless, I recommend using 1-2 strategic fruit snacks. You can have a serving of fruit before one of your 2 meals. Fruit is high in fructose which helps replenish liver glycogen. When liver glycogen reserves are low, hunger can be triggered. It doesn’t take much fruit to replenish liver glycogen and stave off hunger. 1-2 servings of fruit per day does the trick.
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
7
What’s more, fruit is actually quite satisfying for a low number of calories! This makes it the perfect diet food.
Bonus Tips To ensure you maintain your muscle mass and drop exclusively body fat, you’re going to want to strength train three days per week. Three days per week is the perfect number of training sessions for natural lifters. It will optimize recovery and allow for you to make the fastest strength gains. In the AFL Program , I have crafted together a workout program that works beautifully at developing a chiseled physique. Think - square pecs, rounded delts, v shaped back, lean proportionate legs and well built arms. It’s also based around getting stronger at the key movements for an aesthetic physique. These are (Incline Presses, Weighted Pull ups and Bulgarian Split Squats).
Final Note This report should provide you with some serious diet hacks that will make leaning down and achieving a chiseled summer physique, more enjoyable and achievable than ever before. It may sound simple, but once you put it into action, your mind will be blown! Now, there is still more to the entire Aggressive Fat Loss Approach.
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
8
If you want the full blown strategy, you can pick it up right now here - AFL 2.0 . For the next few months, I’ll be inviting all of the AFL members into an exclusive Beach Ripped Facebook group for daily support and motivation! I want you to hit your leanness goals, once and for all and find out how enjoyable being chiseled can be. To get your copy of the program, click here now.
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
9
The Five Key Strategies for an Effortless Beach-Ripped Body
By:
Greg O’Gallagher
Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
2
The Five Key Strategies For An Effortless Beach-Ripped Body For many of us, getting lean for summer is on the forefront of our minds. We want to look our physical best with impeccable muscle definition, chiseled facial features and six pack abs (without flexing). We want to sport this killer physique all summer long; at the beach, pool and boardwalk. We also want to achieve this physique before summertime hits. That way we can enjoy the summer in maintenance mode. Having to diet during the summer months with barbeques, pool parties and nights out on the town is not fun. So get ready to get your cut on and be beach ripped for summertime! In this guide I will teach you how to cut effortlessly while retaining muscle and building strength. Let’s get started! Note: The protocol I will be sharing with you is my latest and greatest fat loss program - Aggressive Fat Loss 2.0 . I won’t disclose the full strategy. But I’ll give you enough to get started and to begin seeing results. If you want to pick up the AFL 2.0 program and get access to the exclusive beach ripped program, then you can join here:
KinobodyFatLoss.com
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
3
What it takes to get lean Here’s the bottom line: getting lean is all about creating a calorie deficit – that’s it! Eat fewer calories than you burn, and bam, you force your body to tap into stored body fat for fuel. That said, this is easier said than done. We’re emotional creatures and we enjoy our food. Having to restrict our food intake can actually be really, freaking difficult. That’s where the AFL Program comes in. I’ve been able to use some extremely effective diet hacks to make eating at a deficit, super easy. But first:
How many calories do you need to drop fat and get beach ripped? For most people, a foolproof strategy to lean down is to set their calorie intake around 11 calories per pound of goal bodyweight. This is an aggressive calorie deficit and usually transpires in about 6-10 pounds of fat loss the first month. Then, typically, it stabilizes in the 5-8 lbs range per month. This is pretty much as good as you can hope for. Now there’s no sense in going lower in calories than 11 per pound of goal bodyweight. That’s where you’ll be putting yourself into an extreme deficit. You’ll mess up with your hormones, you can sacrifice lean body
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
4
mass, and you’ll make the whole process to your goals unenjoyable. If there’s one thing I learned, the key to having a beach ripped body all year round, is to learn how to enjoy eating at a calorie deficit, so let’s begin!
The Five Key Strategies For an Effortless Beach Ripped Body Intermittent Fasting: Intermittent fasting is the foundation of this program. The idea is to save most of your calories for later in the day. By doing so, you liberate yourself completely. You can eat massive meals, composed of your favorite foods while dropping weight. My suggestion is to push your first meal roughly 6 hours after rising in the morning. This will give you a ton of room to eat big meals later in the day. As well, the morning fast will maximize fat burning, boost growth hormone (helping spare muscle protein), and it will keep you alert and focused. What’s more, by oscillating between a fasting phase and a overfeeding phase everyday, you can simultaneously support both fat burning and muscle growth.
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
5
This is because, technically the body can’t be anabolic and catabolic at the same time. This strategy allows you to support fat loss during the fast and help with recovery, anabolism and muscle growth in the afternoon and evening.
Strategic Coffee for Appetite Suppression To assist with intermittent fasting and blunt your appetite, I recommend using black coffee during the fasting phase each day. Black coffee is a potent source of caffeine, which blunts appetite and increases energy. You’ll also increase cognition and mental performance with coffee. I recommend only drinking coffee during the fasting portion, this way you maintain a sensitivity towards the appetite suppression. Once you start your eating phase, you won’t need to use coffee for appetite suppression anymore.
Two Meals Per Day I recommend eating just two meals per day. This will allow you to eat really big meals and feel fully satisfied each day, while being in a calorie deficit to drop body fat. There’s no need to eat low fat or low carb. In fact, doing so will make getting ripped harder. This is because both fat and carbs are vital. Fat helps keep us full and support optimal health and hormonal functioning. Fat also makes food taste way better. Project Beach Ripped – Kinobody.com| Greg O’Gallagher
6
Carbs are important to training performance, metabolism functioning, testosterone levels, mood and sleep quality. Cut out carbs and you will be miserable. Remember, as long as you’re in a calorie deficit, you will lose weight!
Filling and Satisfying Foods I recommend basing your meals off of filling and satisfying foods. This will make fat loss a breeze. Lean meats, potatoes, veggies… These should be your staples. Find the foods that make eating at a deficit (11 cals per pound of goal bodywegiht) as easy as possible. In the AFL 2.0 course, I show you exactly how to hit your calories and the best meal set up to make hitting your calories as enjoyable as possible. I also share my favorite meals for maximum fullness and satisfaction.
Strategic Fruit Snacks To make eating two meals per day effortless, I recommend using 1-2 strategic fruit snacks. You can have a serving of fruit before one of your 2 meals. Fruit is high in fructose which helps replenish liver glycogen. When liver glycogen reserves are low, hunger can be triggered. It doesn’t take much fruit to replenish liver glycogen and stave off hunger. 1-2 servings of fruit per day does the trick.
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
7
What’s more, fruit is actually quite satisfying for a low number of calories! This makes it the perfect diet food.
Bonus Tips To ensure you maintain your muscle mass and drop exclusively body fat, you’re going to want to strength train three days per week. Three days per week is the perfect number of training sessions for natural lifters. It will optimize recovery and allow for you to make the fastest strength gains. In the AFL Program , I have crafted together a workout program that works beautifully at developing a chiseled physique. Think - square pecs, rounded delts, v shaped back, lean proportionate legs and well built arms. It’s also based around getting stronger at the key movements for an aesthetic physique. These are (Incline Presses, Weighted Pull ups and Bulgarian Split Squats).
Final Note This report should provide you with some serious diet hacks that will make leaning down and achieving a chiseled summer physique, more enjoyable and achievable than ever before. It may sound simple, but once you put it into action, your mind will be blown! Now, there is still more to the entire Aggressive Fat Loss Approach.
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
8
If you want the full blown strategy, you can pick it up right now here - AFL 2.0 . For the next few months, I’ll be inviting all of the AFL members into an exclusive Beach Ripped Facebook group for daily support and motivation! I want you to hit your leanness goals, once and for all and find out how enjoyable being chiseled can be. To get your copy of the program, click here now.
Project Beach Ripped – Kinobody.com| Greg O’Gallagher
9
