I’d be surprised if you haven’t stumbled across Greg O’ Gallagher yet.

Greg O’Gallagher is the founder of Kinobody and a YouTube personality. He has released various workout programs and has helped hundreds of people to get in better physical shape. Greg is indeed a big cheese in the fitness scene. He’s well-known for his special approach on nutrition as he enjoys chocolate, french fries, ice cream and other foods which are considered as unhealthy while maintaining a muscular body. Moreover, not like most fitness enthusiasts, Greg doesn’t supplement protein. Doesn’t matter whether you want to gain muscle or lose body fat, Gregory O’ Gallagher provides a workout system for everyone’s desire. The most popular training systems are called Aggressive Fat Loss Program and Greek God Program. Recently, the Kinobody Bodyweight Mastery Program has been released and with that, he has entered the world of Calisthenics, Freeletics, and other bodyweight based Sports.

Greg was willing to answer some questions about training and diet, and also provides an in-depth view into his daily everyday as business man.


Greg, tell us how you got in the fitness industry and more specifically, how you made a living from the hobby you like most, which is fitness?

I’ve always been passionate about fitness, since I was a child. Once I learned that you could charge people to help them workout, aka, be a personal trainer, I knew I wanted to work in fitness… I started a personal training business at 18 years old. That said, it wasn’t completely fulfilling, I knew I needed something more. The answer was to share my fitness approach with the world. I started sharing my workout and nutrition advice on my blog and youtube channel. Eventually people wanted me to create books.. I did.

As you design workout programs, write fitness articles and record podcasts, you’re not only a fitness enthusiast, but also a business man. People see you as someone more than just a personal trainer. You’re kind of a mentor for them, a lifestyle coach. As what do you see yourself?

The longer I work in the fitness industry, the less and less I’m interested in fitness. Once you figure things out and get a handle on how to achieve your fitness goals, it becomes a little redundant. I know how to help someone get down to 6% body fat, and absolutely enjoy it. I know how to help someone reshape their mental model to succeed. I know how to get someone to develop great muscle proportion and gain strength while staying lean…

I’ve accomplished all my goals in the fitness field. So I find myself more keen on growing in different ways and sharing knowledge that goes beyond fitness and nutrition. So in the next couple years, I definitely see Kinobody evolving further, and becoming more of a total lifestyle brand. Which makes sense, because, my motif has always been fitness should enrich your life, not consume it. And I strongly believe in growing in multiple ways, and even making fitness a secondary goal. But beyond just sharing really great fitness and nutrition strategies, there’s so much more that goes into that. As far as building Kinobody, I’ve had to learn to become a great writer, speaker and motivator.

Greg O'Gallagher

I’ve had to learn how to motivate and inspire people and how to deeply connect with them. I’ve had to learn how to make people downright pumped up to start one of my programs. Now as things go on, I want to open the doors to helping people in more ways. In teaching them how to achieve the life of their dreams. Not just the perfect body, but the total package. So I don’t really have an identity I have given myself yet. I’d rather not define it.


Quite frankly, I consider yourself as a successful person. You have not only created a body which is admirable, but also a business out of it. What has been the hardest part on your way to success?

There hasn’t really been a hardest part… Nothing really strikes me as extremely hard about it. I absolutely love what I do and I have a strong vision of where I want to go… When you love what you do and you have a powerful vision of where you are going, there’s nothing really hard. There’s no struggle. That said, the hardest thing I have achieved, hasn’t been in business directly, but rather in fitness.

Greg O'Gallagher2

The hardest thing I have achieved was learning how to stay at 6-8% body fat, while absolutely loving live. It took years of struggle, years of failure, years of self-hatred, until I finally found the light. It wasn’t just a fitness / nutrition thing, much of what I learned was taking on the mindset and outlook. This is also, what largely, has led to the success of my brand. When people are introduced to Kinobody, they fall in love. They tell their friends, their entire life is improved. They’re reaching their goals and enjoying life to the utmost.

Let’s now speak about your workout programs. From Aggressive Fat Loss, Warrior Shredding Program, Greek God Program and more, you offer a wide variety of different programs. What are the differences of them and how do I know which one I should buy?

I think it’s important to preface that I created each program for myself. I had a specific goal, and I crafted a full blown program together for myself, to achieve my goals… So I’ve used each and every program for several months to achieve a specific result. And to this day, I’m always following some program or a variation of it…. The Aggressive Fat Loss Program is great if someone’s main goal is to lean up quickly, and they’re not as concerned with gaining muscle or strength. If someone wants to lean up, but optimize strength and physique development at the same time, the Warrior Shredding Program would be the better bet. If you’re already lean and you want to gain strength and great muscle size and proportion, the Greek God Program is the best program. My most advanced muscle building program is the Superhero Bulking Program, which I love. I’ve used it to add a ton of size to my shoulders and arms, two areas I’ve struggled with. But it’s best to wait until you develop a good level of strength and size first. Hence, why I don’t talk about it as much as the Greek God Program. Each program is similar in a lot of ways, but also different. The calories and macros, change with each respective goal and program. The amount of training volume is adjusted in each program… And frankly, it’s good to have different workout program set ups, for long term progress. Your body needs

Could you give us an overview on your current training regime?

I’m in the process of adjusting my program for fun… But recently it’s been two workouts per week, like so…. On Monday I do the following:

  • Incline Bench: 3-4 sets Reverse Pyramid
  • Overhead Dumbbell Triceps Extensions: 3-4 sets Reverse Pyramid
  • Cuban Presses: Rest Pause
  • Forward Lunges: 3 sets of 6

On Thursday I do the following

  • One arm chins: 3 sets of 2 reps
  • Standing Press: 3 sets Reverse Pyramid
  • Barbell Curls: 3 sets Reverse Pyramid
  • Weighted Pistols: 3 sets of 3-5 reps
Greg O'Gallagher3

You’ve recently published a new workout system called Bodyweight Mastery Program. Are bodyweight exercises something you have been doing for a long time? What do you like most about training with your own bodyweight?

I’ve been utilizing bodyweight training quite extensively, since I was 13 years old. I remember training for the muscle up and one arm chin up and nailing them both when I was 15. So yes, it’s been something that I’ve been using for a long time. I like the fact that with bodyweight training, you can do them absolutely anywhere. As well, I like that bodyweight training rewards leanness. If you want to become a master at bodyweight training, you must be very, very lean. For this reason, people that implement bodyweight training, usually stay a lot leaner than pure lifters.

What’s the main difference between working out with weights and working out using your bodyweight only in your opinion? What do you prefer?

There isn’t much different. Resistance is resistance. The main difference is in the progression. To progress weight weights, all you have to do is add weight.. To progress with bodyweight, you need to work up to more advanced variations.

What’s your diet like? For someone who hasn’t known you before, can you tell the difference in your nutritional approach compared to other personal coaches?

I fast each day… I’ll wake up, for the first 2-3 hours, I’ll drink water and sparkling water. Then I’ll have two cups of coffee, slowly, over the next few hours. Next thing I know, I’m well into the afternoon and I’m not even hungry..

Greg O'Gallagher4
I’ll have a couple pieces of fruit. Then a massive dinner. And at night, usually a big 100g (570 calorie) chocolate bar and pop chips or cheese quesidilla’s. I also have drinks quite a few nights per week. Old fashioned’s and whiskey club soda’s are my favorite. My nutrition approach, is all about structing the diet in the way that is absolutely most enjoyable. If you need to eat 2000 calories to lean down, I want to find the approach that makes eating 2000 calories as rewarding and sustainable as possible… I don’t believe in super high protein. I don’t believe in low fat or low carbs. I beleive in balanced macros.

I also believe in eating the foods that satisy you and fill you up the most. This doesn’t necessarily mean the clean foods. Just foods that keep you full and satisfied. Meat, potatoes, fruit, chococolate, pop chips, cheese quesidilla’s are definitemy my favorites… And fried plaintains, a new addiction haha.


What supplements to you take and why did you decide not to supplement protein?

I don’t take any supplements. I haven’t used supplements in a couple years now. I don’t bother with protein supplements because they encourage overeating. I don’t use supplements because I feel they are highly overrated.

What’s more important for you, Performance or Aesthetics?

Both. I don’t want one without the other.

What three tips do you give to someone who’d like to get a body like yours?

  1. Be patient, strive for weekly progress, enjoy the journey, don’t obsess about the end destination
  2. Be prepared to get very, very strong, track those workouts and constantly be pushing for personal records
  3. Learn how to eat at a calorie deficit, effortlessly

Martin Blättler   I hope you enjoyed this post as much as I did. More interviews with other athletes are already on their way. Feel free to leave a feedback in the comment section. Martin Blättler, Founder of GymPerformance

× How Can I Help?