"Getting In Shape for a Vacation" Report Almost Ready!

Looking forward to it Rusty.

-Rafi

Very excited Rusty!
You mentioned this e-book in your email to me last night and I am very excited to read it!

I'll definitely be looking out for it. Great looking cover too. I have a friend who moderately works out, but whenever an event or vacation comes up, she becomes a gym rat. This will most certainly interest her.

I'm really looking forward to reading the book as are I imagine most people who read the site on a regular basis.

Can't wait!

Sounds great Rusty…looking fwd to the info!

Sounds cool, and a good concept. Most books deal with making huge strides in fitness and weight loss. Sounds more like a tune-up.

Cam Gigandet body here i come…Im almost there

Speaking of e-books Rusty.. I just got finished reading "the supplement conspiracy" a minute ago.

My question is..

I am down to 8% body fat now (16 years old) and want to build larger defined muscles.
I lift 5 days a week and am currently using the "evil russian's" workout routine.

My question is.. I take whey protein and carbs post workout (not post-cardio workouts) and your e-book mentioned creatine as being the best for building muscle.
If i am still trying to cut my fat down to 5-6% while building muscle, should I implement creatine into my post-workout meal? Or will that cause fat gain?

Rust, thanks for the teaser …. i mean trailer !! looking forward to it ! !

You should really have a donation option on your site. You can say it was my idea. A lot of the guys you promote might give good information, but there programs seem a little over priced yet you are here giving such great information for free. I am still waiting for Eat Stop Eat to come out on paperback.

so excited thankyou!!!!

haven't posted in a while Rusty, but i still read every time you post and i look forward to this.
we all appreciate it. and you always manage to post great information. that recent one about the bar-barians was great.
keep doing your thing!

looove you. hahaha

need it…RUSH happening right now..and been impressing sorority girls with abs..like to keep it after some beer…

wow, getting warmed up now!!! can predict that more and more books will be put out by rusty, way to go rust!

Hey Rusty, first-time poster here. I am positively addicted to your site and just wanted to thank you for your pearls of wisdom. I decided to take my health and fitness more seriously about 6+ months ago and have droppped from 165lb @ 23% bf to 160 lb @16.9% bf (last week's weigh in). I'm 30 yo and 5'6. The whole 6 meals per day, protein at each meal approach has made my progress quite slow as I kept finding that my cals were not low enough and found myself going up and down in bf constantly.. very frustrating! Your no nonsense, 3 meals/day (or whatever suits), just make sure you're in a deficit, don't do a billion workouts approach has really given me renewed motivation. I think I was way over thinking it and you have given me some great perspective. My aim is to get down to 10-12%, (hopefully a lot quicker now) and then to put on some more muscle for a bit more size. No particular goal weight, just want the right proportions. I would really like to put some more size on now but I really do want to drop some more bf. Any hints or tips? I have been trying to find more info on the whole 'nutrition plays a negligible role in muscle mass' theory so that i might be able to AGAINST ALL ODDS add some more muscle whilst in a cal deficit but there's not much out there. I understand you have a billion other people to reply to, so I look forward to your response when you get the time. Any other posters who want to give advice, please feel free to Thanks again for the fantastic resource Rusty, Cheers!

Just in time :p I am IF-low-cal- PSMF+some fats'ing my way to a vacation in Sharm el Sheikh in december… Usualy I don't do the vacation resort thing, but family is family and they don't suggest going to great diving spots that often.

I have plenty of fat to get rid off, and I am soooo out of shape that your HIIT protocol (which I discovered during my teens by myself) is a bit oo demanding to me righ now (hence the PSMF)… So… Looking forward to your book!

Hi Rusty

As long as it's in e-book format i'll give it a shot, as i'm an iphone/ mobile device kinda guy.

Shaun
SFB

Looking pretty sweet Rusty. Looking forward to the collection of tips and tricks you have stored in the report and I am sure it will be a huge hit! Coffee time sounds good I just got some Organic Ecuadorian Coffee amazing way to start the day!

Look forward to it sounds like something I'd be into with a massive trip coming up

Finally Rusty! Finally its coming. Cant wait for the pdf now.

CAM GIGANDET!! HELL YEAH!! Exactly the kind of body I am working on right now. I have a vacation in GOA this December(New Year) so I want to get to my 5% BFL by October end.

Dont tell me Beer will be an untouchable in the course

Well Rusty,
I will be looking forward for the new book, but still need to get in a “pretty decent” shape. I am 34 years old, 6' ft / 96kg- 16.3% body fat. There is a long way I have to walk, teaching myself how to eat healthy. You help quite a lot and want to ask you – if it is possible to give us some info if there is actually some supplements that help. Like Ginko Biloba or Acetyl L-Carnitine…. etc. etc. I just do not believe there is nothing in the world of the supplements that is healthy and working, not just loosing weight, but recovering or energizing. People have been using herbs for thousands of years. What about the Bulgarian Tribulus?
Thanks

Awesome Rusty! Looking forward to reading this. You consistently turn out super high-quality information and I'm sure this report is going to be more of the same.

Cheers,
Adam

I can't wait until Thursday when we can read your report! I'm looking forward to it.

I havnt commented in the last 7 posts… been really busy with uni work, but ive been reading closely!

Hope your doing well, and in good health!

Cant wait for this Rusty!

-Kane

Looks very good Rusty!

I like the cover work – reminds me of one of the Bond books!

David – (hope rusty doesnt mind me responding to you about creatine post workout)

I am a long term user of creatine, have used it for many years in my powerlifting and you can rest assured it will be a great addition to your post workout drink. IMO no need for a loading phase, just take 5g daily.

You may need to increase water intake a little due to the creatine causing an increase in water being held within the muscle.

You may also notice a slight increase in weight initially of around 1-2lbs. This is perfectly normal and is merely more water being held WITHIN the muscle. As a side effect, you may notice increased "pumps" due to the increased volume within the muscle.

Creatine will NOT cause an increase in body fat what so ever.

Hope that helps.

Really looking forward, i'm sure it will awesome

Rusty,

I'll look forward to reading it! My wife and I are celebrating our one year wedding anniversary October 18th and we've booked a VACA for Key West. We started our "8 Week fitness plan this week"…so any added tips and tricks would be more than welcome. Thanks!

Thanks Rusty, I'm really looking forward for all your gr8 information!

If you ever come to India, dinner is on me. Seriously.

cant wait to get as lean as Cam Gigandet did in never back down!!!!!!!
looking forward to reading this new post !

Rusty, I appreciate your drive. I look forward to reading it.

P.S. Can I guest-subtitle a photo for you? I promise brilliance.

~Elle

Awesome!!! I'm excited to read the new e-book as I have upcoming events in 2 weeks and then again in another 5 weeks. I would like to lose about 8 pounds over those 7 weeks.

Rusty,

Your knack for finding interesting pics for your post is awesome. Looking forward to Thursday.

Mike

Thanks Rusty for more information coming, I really appreciate all your posts and information that you produce.

Looking forward to it Rusty!
BTW, whats your recommendation for measuring body fat? I understand ease of use usually means less accuracy, but there's got to be an option that's both easy to use and fairly accurate.

Thanks again!

Can't wait. I am getting married in July 2010 so this new info will be super helpful to me I'm sure.
Thanks!

Hey Rusty
I can't wait for it. Your amazing in choosing your topics of your posts, it keeps me interested.
Btw the pictures that you add with each post are also very good. Would it be possible to give people the possibility to get them in high resolution?

Thanks for all the effort you put in this site!
Greetz

Alright Rusty! Looking forward to it.
And thanks for making it free; you're awesome.

Rusty,

I was wondering if you have read or heard anything about NFL tight end Tony Gonzalez. I guess he totally changed his way of eating, going I think all vegetarian? He also changed his way of lifting & working out. He even wrote a book, maybe you could write a post????

See what you think.

Thanks

Mindbodygoal-

Thanks for the help.
Just bought two huge crates of a new gainer supplement today, each serving contains 3 g's of creatine.
Lookin' forward to it.

Interesting, Looking forward to see what you have to say.

Exciting stuff, Rusty! Looking forward to reading it. I've been hovering around 14.6% bodyfat for a little while now and would really like to get down to 10% before year's end. Will be great to get more awesome tips from your report.

Rusty, I have a question for you (or anyone who can help). I used to go to a friends gym many years ago and there was a guy there who used to tell me that you didn't need cardio in order to be ripped. The guy was really ripped, never did any cardio and lifted really hard (6 sets of 3 reps). Can you actually lose weight just doing body circuits and weights with no type of cardio involved? (oh, and no supplements, like Hydroxicut).
The reason to ask this is because I am pretty sure I have broken the meniscus in my left knee, so good bye to cardio. I am amazed how long it has taken for it to brake. When I broke my right one I was in my 20's and I was told that the left one wouldn't last too long. I still haven't gone to the doctor but it is the same pain. The difference is that back then I broke it playing rugby and I didn't find out until a year later. Now, my excuse is very pathetic…I broke it swinging a golf club (and there was no golf ball involved). I would like to know if by doing bodycircuits and weight circuits (and all upper body) there is a chance of losing weight. I told you before things are pretty tight due to the economy, so surgery for now is out if the question…I have a six year old and he is way more important than my knee (and I don't think my leg is going to fall down). Also, I can live with the pain.

Thanks Rusty!

Your info is always helpful and motivating. Getting really lean is what I am aiming for and has eluded me in the past. Hopefully, this ebook will do the trick! Keep up the great work. Thanks for making it free. We appreciate it!!

On a completely unrelated note: as hot of a topic Cam Gigandet is for fitness sites, a really funny film blog I read calls him movie kryptonite. It's kind of a running joke that anything with Cam will bomb. I hope the guy has a decent movie sometime [No. Twilight does not count.]

Hey Rusty,

First-time poster, long-time visitor. Really looking forward to it.
A request if you could please: Do a post on Ryan Kwanten (True Blood's Jason Stackhouse) like you did on Cam Gigandet. I believe he's got that body that you aim for on this website. Thanks and keep it up!!!

Spaniard: Yes, bodyweight circuit training can help you lose fat. Also, intensive strength training like you mentioned can also help you lose fat if you keep maintenance calories. Also, if you cannot do cardio, altering your diet to lose fat, while weight training to maintain muscle, can also be a good way to lose fat. Outside of sprinting and other interval work that sparks larger adaptive mechanisms in the body, circuits and long cardio is just a way to induce a calorie deficit. Even if you were able to do cardio, reducing calories through your diet is much easier than through cardio.

Hey Rusty,

sounds very interesting, looking forward to its release!

ps.: I did download your previous e-book several months ago, but I don't reacall ever receiving any emails from you. (?)

Spaniard,

Just want to let you know that I lost 65 pounds just weight lifting and by maintaining various calorie deficits. You could lose weight at a slow and healthy rate by just eating your basal metabolic rate and not compensating for calories lost at the gym. You could definitely make your upper body workout more cardio orientated by trying to use supersets, body circuits, or taking little to no rest in between sets. Doing numerous reps(15+) with fast motions should not be completely frowned upon because this rep range increases both the power and endurance of your muscles and I think anyone who cannot do full body cardio could benefit from using this rep range from time to time. Sorry about your bad knee, but now you can become a master of upper body exercises. Perhaps you can become a Bar-barian!

Another great post! I have a ? tho, i am wanting to lose a little size from my chest and tone it up, while keeping my strength. Can you please help lol

Hey Rusty. Like the cover. Looks like a James Bond image

David,

Creatine will not make you gain fat… you will, however put on a couple of pounds, but that's only water weight. Once you get off of it, you'll pretty much lose that weight. If you make a search on Google or bodybuilding related websites, you'll find tons of information on it, including what and how it does, theories for how to take it, etc. But only one thing: make sure to drink enough water when on Creatine!

Spaniard: I totally agree with Yash and Jason G, you only need to be in a cal deficit to lose fat/weight. As Rusty has pointed out, the easiest way to lose weight is not by exercise but by nutrition. Weights will just help you to maintain/ build muscle, depending on your goals. Lower body exercises tend to burn the most cals as they recruit bigger muscles but if you stick to upper body compounds you'll still get fantastic results. Best of luck mate, totally understand your priorities, I have a couple of boys too. Cheers, T

Hey Dude

Well this will be coming from you – so i know its gonna be good!

Cannot wait!!!!

Im gonna get stuck into it straight away – ive got holiday coming up in December!

Yash, Jason G and Tristan: thanks for the answer and all the information.
Now, about becomin becoming a Bar-barian…I wouldn't mind, but I have always been terrible with pull ups. I don't know why. It must run in the family because my father told me he was always bad at pull ups and climbing the rope.

Yeah, Cam's body was so sick in that movie! After seeing Never Back Down I got even more motivation to try to get lean and ripped.

David,
I'd save the money on a gainer supplement and just use a good whey protein powder and creatine bought individually and mixed with some milk and sugar post workout to get the same effect. Or substitute chocolate syrup for the sugar and get a flavorless/chocolate flavored powder. Supp companies overcharge for weight gainer supplements that are basically just whey + sugar + some fat. Mix the individual ingredients in the right or even relatively close quantities and you'll be good.

Spaniard,

A lot of people are bad at pull-ups because they neglect lat exercises. Lats are the most neglected muscles of the upper body hands down. Try some close-grip and wide-grip pulldowns and try to progressively increase the weights as often as possible without using bad form.

Trying to increase your pull-ups by just doing pull-ups is not the most effective way to improve performance for people who cannot do more than eight pull-ups. The reason for this is that adding a ninth rep is the same as having more than a 10 percent increase in performance which is hard to achieve from one workout to another workout. Its like climbing a ladder and each step is eight feet higher than the next one. If you are doing pulldown exercises(which work the same muscles) you can manipulate the weights and reps so that your improvement goals are 5 percent or less per workout(for example adding five pounds to your hundred and fifty pound pull down) making it easier to take many small steps towards achieving new strength in your lats. Bottom line is that you don't have bad genetics the truth is you probably haven't been challenging your lats so that they get progressively stronger.

You will be a barbarian!

Looking forward to reading it… and putting it to the test!

hey rusty can't wait for the book. thanks for making it free. you're too generous! you should charge something for your trouble. how do you get money? either way keep up the great work.

Thanks for your guys' tips.

Yash- Too late.
Already bought a gainer that was on sale.

"X-Rated Xtreme Rapid Weight Gainer"

Suggested by the guy at Hi-health.
Tastes horrible.

Jason,

In my opinion and experience the best way to get better at pull ups is to do multiple sets with low reps. This is what the marines do, usually with the Recon or similar program (see http://en.wikipedia.org/wiki/Recon_Ron_Pull-up_Program).

All I know is that I wasn't able to do more than 10 pull ups and now I can do 20+

Jason GA,

the thing is that I do lat pulldowns (wide grip, close grip, you name it)…in fact, it has always been one of my favorite exercises and clearly my favorite when it comes to working the back…but for whatever reason pull up's is my demon. I am going to concentrate more on my lats (I am not even going to try a pull up) and I will let you know what happens.

I got it! Don't bother me. I'm reading…

yep, I'm reading and also don't want to be bothered.

Rusty,

Thanks so much for putting this report out. I'm going to start reading it in just a couple minutes but I already know it will be an amazing informative perfect blueprint for getting "event" ready. You've been dropping hints about this for awhile so by now I'm pumped to read it. Thanks again, I know you must have put a ton of work and time into this and to put it out for free seems crazy but you're the best for doing it.

Thank you so much for creating this report! I am exactly at the point you describe ……..5 pounds from being "event ready". I am going to follow your suggestions for 3 – 5 weeks and am looking forward to the results!!

Well Adi K you can do more pull ups then me so Spaniard should keep that in mind. I personally went from 0 to 16 pull ups in under six months of training by losing sixty pounds of fat(I did no pullups). There are multiple approaches, but the main thing is that people are challenging their muscles with either more reps or more weight. I am sure that multiple sets could make it easier to add another rep or two in each workout so I am sure that method would work also.

Wish I had found this report earlier! Well I know its winter so I am glad I got it for this coming summer! Thanks

Susan