It looks like you answered your own question. Just kidding. I think a couple of days ago I must have put your name in the name box. Sorry I will try not to steal your identity again.

Thanks I appreciate the encouragement. Your site looks like its a great resource to.

You can get Mederma at Walgreens or on amazon.com. Good Luck!

Yes thanks to you we have started adding more bikini clad women.

…that and any excuse I can have to get up a picture of Jessica Biel I will take….now only if I could get rid of that restraining order….(kidding of course)

I have in the past, struggled to shift the last few lbs, but thanx to your site, i learnt about fasting and HIIT etc, I really have had no problem reaching my goal. I cant stress enough to other people out there who end up so depressed and lacking in confidence because of their size, how easy it is to lose those seemingly stubborn lbs so easily by following your posts such as this one. I really hope to god this catches on, and with your dedication to inform us on these lifestyle changes, i think your onto a winner . its certainly done me the world of good. so a personal thanks from me. xx

Just wanted to say that you have a knack for giving simple yet amazing advice. It's pretty impressive!

I love this site and was really excited about it when I found it. I was a somewhat muscular heavy set guy who then got motivated by this site and as a result I am very close to looking very impressive. All humbleness aside this site seems to be more geared towards people who either need to lose weight or maintain their current body size. I sometimes find that Rusty has trouble saying “workout in the eight to twelve rep range and eat as much as possible without getting fat”. This is when I like to come in so Rusty doesn’t have to commit fitness black book blasphemy.

That being said I would recommend that you either cycle between periods of strength training (Rusty’s style training) and bodybuilding (eight to twelve reps to failure) or focus solely on body building. Planks are great for your abs when you are happy with their size but the abdominal machines at the gym can help add new size. You are also a person who could benefit from some deadlifts and/or squats until you reach your ideal size. Furthermore because you lost thirty pounds you probably have a little less muscle than before your diet. I believe that bodybuilding will activate muscle memory better than strength training so you will get some of your old muscle back (theory based on the nature of sarcoplasmic hypertrophy). However the growth hormone advice here is still applicable to bodybuilding . When you are happy with your size there is no better fitness site out there then this one at showing you how to become more cut and lean looking.

I have stretch marks and asked a few different doctors about them. I got prescribed a skin steroid from a doctor that helped a little. Mederma also helped get the red out. I would recommend taking Mederma for six months which is supposed to be where you stop getting results. Then I would use a cocoa butter lotion there after. Just remember that scar tissue is sensitive to sun light so a day out in the sun will get them red again for a day or so.

Thanks, I'll go for it and see what happens. Should I also reduce cardio a bit? Currently doing 3 days a week HIIT + Elliptical +Abs…

Thanks,
Rahul

Just remember to intake plenty of fat though (at least 30% of your daily caloric needs) because fat is the most important nutrional component for testosterone in men. Lots of fat and a balance of carbs and protein for optimal testosterone levels. Too much protein in the blood or not enough fat will lower levels. So even if you avoid it around your workout just get it during other parts of your day still.

great article.I know that intake fat before and after workout can lower your hgh level..they don't love each other

ciao
Sandro

thanks! Yeah, I'm a 5"10 23yo small frame guy, and I went from 182lbs to 154lbs. I have a personal question (I haven't had one for a 'long' time anyway ): I remember that at the end of High School when I was extremely lean, I was about 140lbs… now as I said currently I'm 154lbs, but I'm already getting a kind of 'scrawny' (and not just by 'bodybuilder definition'). On the lower abs there's still some fat that I can see should be lost (although it looks very very minimal and barely visible), but I can't see 4 packs or anything. Your answer to another reader a kind of scared me ("if you see your 4 pack you're 5-10 pounds away from the 6 pack"). I mean, if I can't see anything right now, that would mean I have to go all the way down to 140lbs? I'd look like a tiny toothpick (I know, I've been there only a few years ago). You see I'm 'originally' lean and ectomorph, losing weight isn't difficult for me, but I'm afraid of how I'm gonna look like at such a low weight, and then even more importantly, how much time it will take to put on some mass in the form of muscle (I read somewhere about 5lbs/year mass is realistic for a 'hard gainer', IF he follows a bodybuilding type of diet, exercise program, etc). What tactics should I follow in your opinion?

Thanks!