"The Vacation Body Blueprint" – My Free 56 Page Report is Ready for Download!

Truly the route to fitness success.. I know firsthand Thanks for having me in here Rusty – I'm sure this will help everyone achieve the same success as it did for Matt and myself.

I downloaded the ebook and brisked through it an hour back. Thank You Rusty for this free book. I was waiting for this since long. I liked how you compressed everything into such a wonderful book. I bet this book will be famous like the stuff from Brad, Mark or Craig, not saying your site isnt famous already but this would just be one step ahead in that path.

Amazing stuff! I continue to take inspiration reading your material and I must tell you in the last 2 months or so I am seeing incredible change in my physique. I am lean at the moment, just not sharpened or what you call ripped, maybe cos I am hovering around 13-15% of bfl. I am determined to reach 6% by November and your stuff just keeps instilling that confidence in me. I cant believe a single day in the last 2 months when I havent gone through your website atleast once.

Keep it alive! Keep it Up! And Thanks again!! I will constantly update you my progress through this.

Aditya

yay!! was really looking forward to this! (i actually came on everyday this week just to if you've finished this e book). thank you again, its 6am here in thailand and i think im going to read this right away.
by the by rusty, im sure your tips have a big impact on working out habits for many people including myself and many friends who reads everyone of your post… im not quite at the same level as those two guys yet but hopefully one day soon…

p.s. hoegaarden definitely, although i prefer lager; i find that if i don't polish a stella asap, its tastes really weird when it starts getting warm. =]

Thanx thanx thanx waiting for that report since yesterday

Congrats Rusty! Got my copy and I'm going to give it a thorough reading this weekend and start implementing it as soon as possible. If I can get results like Craig and Matt at my advanced age (smart money says I'm at least 15 years older than most of your readers), then expect another glowing testimony.
But not in a radioactive way
Keep up the great work!

- Bill

Sounds good Rusty.. and fun to be the first to comment…
I'll download asap and get started…

I can't help myself from pointing out your timing though…
Not sure about everyone else, but summer in Denmark is ending about now Could have used this a few months ago…

Anyway, once agian just want to thank you for your super tips and am glad to know there are people out there that get a kick out of helping other people reach goals in life.. Sometimes we all need a little advice, tips and guidance..

Keep up your outstanding work!

All the best from Denmark

Thanks Rusty! I'm downloading it right now. Can't wait to read it.

Hey Rusty–Started reading this site avidly a few weeks ago, and have logged some serious hours browsing the archives. Truly appreciate the posts that link and summarize primary source research studies.

I've mostly been a runner or jogger for the last 20 years or so. But in the last year or so I've been feeling my joints and tendons getting more stiff and creaky–and I've had a nagging case of jumper's knee that a sports med doc tagged as coming from extremely flat feet.

To make a long story short–I realize I'd been doing HIIT without calling that — usually on the elliptical or in outdoor sprinting. Just don't feel right unless I pant heavily for a good 10 minutes–afterwards you feel like you're insides have just had a nice shower, you know? But your posts about following HIIT with steady state cardio is quite useful, think I'll follow it.

I'm a 49 year old female who recently completed menopoause (a bit early). I just recently took up weight training, and even thought I haven't changed my eating habits, wound up rapidly losing about 10lbs. I'm 5'2" and weigh 117 lbs. Thing is, I don't look as good or fit into clothes as well as I did in my 30s, even though I was about 10 lbs heavier then. I assume this is probably due to age-induced loss of muscle.

I wonder if much of what and you and some of the people you link to–the turbulence training stuff, for example–is more applicable to people under 40, especially men who already have a history of weigh training and thus, even if they haven't hit the gym lately, have 'muscle memory' to fall back on. I say this because much of what I read here seems to be basis on maintaining conditioning–but I'm not exactly sure what program works for someone like myself, who just got serious, if you can call it that – LOL- in her late 40s. I feel like I need to DEVELOP muscles, not just REVEAL through diet or REBUILD muscles.

Anyway. My final FYI: a few months ago I took up jump rope. Now i love it, though it's taken a while to get my rthym down so I don't trip over the rope. Can go about 15 minutes without stopping–usually put in about 40 minute sessions. Honestly, my energy level is better than almost anyone I know and most people who meet me think I'm 10 years younger than I am.

Cheers–Jennifer

Another FYI:

Somehow in the last few months I developed my ab muscles. Not exactly sure how–haven't done any sit ups, and only occasionally done planks. Perhaps it was the jump rope and glute bridges? Whatever, I can easily do a side and full plank for a little over a minute, and have gotten all the way to 2 min, though the last 30 seconds or so are agony. Anyway, I'm living proof that a 49 year old woman can strengthen her core without crunches and the like.

Rusty,
I'll have something more intelligent to say once I read the report but kudos to you for cranking out two reports in one year. We should be paying for this stuff so a big thanks to you from all the readers for providing it to us free of charge.

Santorini? I know this place very well. That video doesn't even do it justice. Such a wicked place and I'm still trying to figure out a way to go back there.

Mike

Rusty, just downloaded the book man, will definitely read it this weekend. Also, thank you for keeping this site lady-friendly, makes the world a better place no?

What do you do if you are quite a bit away from being lean?
Say you have 4 months left for event. Would you do something different for 3 months and then do the vacation ready the last month? Can I email you to discuss? I can be a testimonial if you want. I would then use your program to help other women and men lose fat and maintain all year round. Most of the professionals in my field don't get the desired weight loss results for their clients I'm hoping to change that.

Hi Rusty. Found your site recently and like your no BS, common sense approach. Downloaded your new book tonight and have already read it. Great stuff!
I have been working fairly hard the past few months on fat loss with resistance training and eating less overall with more of the good stuff. Started following ESE as well, and like the progress. I'm a 41 year old female, and have gone from 155 in early June to 141 today, height 5'6", around 18% BF, with definite added muscle. I plan to continue this progress, and have the added motivator of a holiday Caribbean cruise in Dec. My question to you is am I too early in my "journey" to use your approach for the 3-5 weeks before the trip? I'm not super low in intake, and keep my current workouts brief but intense, with short interval cardio and some walking. Obviously won't have the chance to "maintain" for a few months this fall, as I'm still working toward the goal of 15% BF or even lower. Your thoughts?

Hey rusty,

Been following your site since spring. Very good info and it's been extremely helpful. I registered for the e-book and I got my confirmation email but I haven't received a download link yet? It's been a couple hours…is something not working? I'm eager to read it!

Rusty,

I had a thought and I just wanted to check to see if my reasoning is flawed or not. I think most people agree that everyone has a certain amount of calories they can eat without gaining or losing weight, the basal metabolic rate. Which means basically when we get a physique we like we can do just enough to maintain the desired condition. If thats true couldn't we then get in "event ready" condition using all your methods and then switch back to normal calorie consumption that is at an equilibrium and maintain that forever. The only thing that might have to be changed is salt and water consumption affecting how much water we retain; therefore, yes we lose some definition because we can't keep water weight off forever, but wouldn't that be pretty much the same as "event ready." I mean thats the way I see it because I am at the point now where all I would have to do is implement that last 10% like you said and I could be there but I don't ever have events that I feel like I need to do that for. Basically, I feel like if I could get to that state I could just keep it forever and not have to worry about it. If anyone else has any thoughts on this I'd like to hear about it.

Hey Rusty! just wanted to say I think the e book turned out great and thank you for helping me to get to where I am today makes working out much easier! also thanks for letting me share my experience with you

Thanks for the book Rusty, I'm going to get into it right now!

Oh, wow. I just melted looking at Matt's hot bod.

Rusty, this is just what I need and exactly at the right time. I can't wait to devour it and start making the changes I am in dire need of. Thank you so much for keeping this site going and for all your hard work.

matt and Craig are as ripped as I aiming to be. Rusty did they get their sixpacks just from doing planks(as you recomend) or did they do something else as well to get that level of ab definition

Cool Rusty. Looking forward to the read!

Rusty,
you totally rock!

Hey Rusty,

Thank you for al the motivation and advice. Can't wait to go through the e-book.

Fantastic — thanks so much. Looking forward to reading this and getting even more ripped! Tamara

I've just downloaded, i'm going to start reading it, but thank you in advance for sharing all your knowledge, and for taking the time to write it.

Greece is a paradise on Earth, awesome choice for the video.

first off..the frosty mug does sound great!

secondly….i swear your gonna be on Oprah one day with your stuff..haha

Hey
I just stumbled upon your site the other day and i must say it is fantastic. While most sites offer a ton of information that just contradicts what they said previously, you site is great its consistent and doesn't focus on getting freakishly BIG. i have just read the report and i cant until i can wait to implement it.

Just a quick question, i have been following a low carb plan for the last six(ish) months and i have seen some fantastic result however i am still fairly out of shape, would it be advisable to mix in information from the report such as the fasting with the LC plan or should i stick to the LC plan untill i am within goal range?

Thanks

Hey Rusty,

I've been a reader of your site for quite a while now and I'm really glad you are so dedicated to this site! I've never seen a site like yours with such helpful information. I agree with practically everything you say, but I have a few questions..

I'm currently 143lbs and wish to get a bit bigger.. Right now I look a little "small" for my height (5'11") and was wondering if you think I should gain some weight? I know your vacation body blueprint says that you don't believe in bulking and cutting but I don't know what to do. You also said in the blueprint that instead of doing 8-15 reps of a workout cut it down to 3-5 sets of 3-5 reps, but should we up the weights accordingly?

Thanks Rusty and keep up the good work!!

Starting in April or March would be too late anyway, now you can look great in Janury . Haha!

hey rusty i just found your site and its prob the best site ive found so i read the vacation blueprint book its great man im gonna start doing it but i gotta question for you in the book you said you follow a two day split for three total workouts a week does that mean you workout 6 days a week or just 3 days a week

hey Rusty,
just read the report and it was great, just 1 question though. If i follow eat stop eat and fast from 12pm till 12pm the next day, can i still eat dinner at like 7pm the same day, if so how many calories should that meal be? thanks

Rusty,

I checked out your eBook and it was incredible, especially the part about maintaining muscle mass on an 800 calorie diet!

Anyway, I need your help. I notice you mention often how well you can tell a person's body fat % by judging the leanness of their face but I will have to disagree with you here on one level: Water retention.

I am fairly lean but my face never looks lean until immediately after a workout. I wish I could have that same level of leanness in my face all the time but it seems that I can't. My diet is healthy with lots of roughage and sufficient protein and water intake so I don't know what to do to get rid of all this extra fluid that remains in my face.

When I wake up in the morning it is the most absurd. I wake up lean but with a chubby face which gradually diminishes slightly as the day progresses but never to the extent of which occurs after a work out.

Any tips?

Thanks to this site I’ve been able to get that lean look I always wanted.

I went from 145 pounds (muscly but bulky, ala pro wrestler) to 128 (I’m 5'4 btw) this summer…

I did this without some crazy diet, with the occasional alcohol mixed in, partying, etc. and now I look better than ever. I retained most of my muscle (It was in my original plan to lose excess muscle), have 6 pack abs, have a v shape, the definition on my muscles is incredible and I have veins all over my ribs, abs, biceps, near my v shape, etc. I wouldn’t have been able to achive this if I haven’t found this site. Oh, I also feel more athletic, healthy, and energetic?

Couple months ago researching how to get the lean look I wasn’t finding what I wanted. All main sites were geared towards the bodybuilding look, which wasn’t what I was looking for, not only that but the couple of people that did ask questions like how to get lean like gigandet or pitt would get idiotic advice from the users of those sites. The whole 6 meals a day was just too structured and consuming to keep up with for a high school/college student like me. I didn’t want to make my life the gym, I wanted it to enhance my life.

I was about to give up until I found this site. After reading a lot of entries I found myself agreeing with a lot of the stuff you said on the site. Over the next week I took out all the important info and made a new routine and eating plan, not only that but It would’nt consume my life, It was a pretty casual workout/diet.

Your site was a breath of fresh air, not only did your advice work on getting lean but also allows you to actually enjoy life and not be a gym slave. For me clothes feel better and the compliments are coming none-stop. Thanks!

Thankyou so much Rusty……awesome work.

As you know i've been following your work and fitness ideas pretty much since you developed this site.

For me Rusty, the info etc in this fantastic e-book was also like a trip down memory lane in some ways.

It was like every chapter was a reminder of all those fantastic posts you have provided us over the last couple of years, as too the pics.

Congrats again mate.

Cheers,
G.

Hey Rusty-Love your site and ebooks. I had a question about your workouts. You say you do the 2 day split 3 times a week, and 5-6 times a week while getting vacation ready. Does this mean 3 days a week normally, so chest & back-arms-chest&back for one week. Im just a little confused. Any help from anyone would be appreciated. Btw-This site and the readers who follow and comment are the best. I have got so much inspiration from you and everyone here. Its so awesome. Thanks!!!!!!!!!!

i really admire your work and the time you putt in to help people reach their goals. i am in the best shape in my life thx to u.

i wanted to ask u a few questions about my workout.

i workout 3 times p.w. where i do full body workout for about 45min. followed by 15- 20 min hiit.

my question is:
1: is it ok to do full body workouts?

2: my hiit workouts is very different from the one u posted in this new book. My workout goes like this:
3 minuets at medium pace warmup, then i sett the treadmill upp to 18, and to 30 sec sprints in an incline, after those 30 seconds i rest for 30 seconds( recover my breath) and repeat this 6 times.
after this i rest for 5 min, and then i jogg for 5 min in slow pace.

this is a really intense workout that really makes me sweat and gives me a hgh flush, which is the point of this workout and i just wanted to know your opinion about this hiit workout?

other than that i have found my fat loss goals by creating a calorie deficit by eating 3 small meals per day, fasting before this workout i outlined and eating healthy.
thx.

Craig really does look good. He has that sharp jawline which looks great and is only attainable when we reached single digit body fat levels. 155lbs does not seem like a lot at all but he really does look good. Great stuff. Just on cam gigandet, i thought he might have needed a bit more muscle in never back down (just a bit) but his body fat was good, however, i saw him in a topless scene in twilight recently and im not sure what it is but he seemed to have gotten smaller. It looks like he lost muscle and he is not as ripped as he was in never back down. I'm not sure if its just me but i was actually a little dissapointed.

Did anyone else realise this?

Hey Rusty – Just checked out your ebook. Fantastic stuff. I'm going to share the link with my readers in the next couple of days. I just have a couple of questions for you.

1) In the diet section you say you pretty much live off chicken breasts and vegetables in the 3-4 weeks leading up to your vacation. Is there any reason you go for just chicken breasts or is it OK to mix it up a bit with salmon, tuna, lean beef etc?

2) Will this routine still be effective for someone who has been off resistance training for quite a while? For the last couple of months I've been doing mainly jogging for exercise. I am going to Brazil for 2.5 weeks at the end of September. After reading your ebook I was wondering whether it would be worthwhile me starting back at the gym and following a routine like the one mentioned in your book for the next 3 weeks bearing in mind that I have not done resistance training for a good 2 months? Obviously I won't expect to come out of it looking like a movie star but can I still get noticeable improvements doing this routine after a big break from resistance training?

Look forward to your input. Thanks again for such a great freebie.

Tom

Thank you so much Rusty – for your time, effort and generosity and for telling the truth about getting and staying in shape

I like to travel, and i like to keep fit when I'm away. I'm pretty sure this will be much more valuable then my one 600-700 word article. Great stuff Rust!

do you use the rice vinegars that are seasoned? i noticed the calories are really low but there is sugar in them. is that a problem?

Hey Rusty, quick question about the lifting "low volume". How low is low volume? If someone could benchpress max 150 x3 reps struggling, would low volume be somewhere like 100? Or is it the most you lift 3 reps without struggling ie.140? Thanks for the amazing site.

I appreciate everyone's feedback on this post and on the "Vacation Body Blueprint." As we all know, Rusty has got this stuff down to the T! Because he's a busy guy with constant emails, if anyone has any questions on the advice he gave me to get where I am now, I'm going to "pass it forward" as Rusty did for me on this study, and I'll be around to answer personal email and free coaching for anyone who wants to achieve a higher level of fitness. And please keep the feedback coming, it's extremely motivational!

email: craigcalicoffee@msn.com
myspace: http://www.myspace.com/craigavera

"Maybe a Hoegaarden or Stella…or one of each?"

Definitely one of each. I had a great czech beer a while ago that I've been trying to find again for ages. I remember drinking it while watching In Bruges. I don't know what was better, the beer or the movie, but I think they both complemented each other and now they're my favorites in their respective categories. If I could only find it again…

Anyway, can't wait to read the book!

Great booklet Rusty…a before photo of the guys would have been great..also, what Ab routine did they do? this is the one area i struggle with…maybe if they read this they can answer! cheers, the download was great!

Btw rusty,

I just got back from a vacation in Myrtle Beach that was a little over a week long. Didn't really have any time to go to a gym or anything, and had better things to do than work out in my room [though it works for some people, which is fine]. Plus, with all the eating out and random schedule, I can't say my diet was the best either. The good thing once you're in shape though, is that you can take a week or two to lay back and not have worry about letting your hard work go to waste from a week of fun. I'm pretty much the same as when I left! With the advice to get in top shape for an "event" from your book, the break of a vacation will be even more well earned for anyone who tries it, and I doubt they'll regress too far in just a few weeks.

Yash

man your ebook was sweet, thanks. I've been following your site since the new year and have lost 104 pouds since following your traning and diet methods and have done so with a knee that needs surgury. Anyways Rusty I would like to thank you you have helped me greatly and I haven't stopped seeing results yet.

rusty if I weigh 170 how do you figure out what your maitenance calories are

First off, thanks for the free report.

I was wondering if you had any tips for my current situation – I'm 6'3", ideal weight is 185-190, probably 180 to be in "fight club" shape (never been below 187, six pack shows up when weight

I was only the tiniest bit sad that the two testimonials were from guys. I guess I'll just have to become a female testimonial! Actually, you would get one without the book, your advice is so solid. I only commented once, back in May, because following your advice made me drop weight I didn't know I could drop. Well, thanks to HIIT, bodyweight training, eating paleo most of the time, ESE, working out in the morning so I'm in a fasted state… you know, all the things you suggest… I've kept my weight as low as it got those first two weeks when I freaked out. I don't even feel like i'm trying anymore! I binged for two days about a week and a half before I went on vacation to Florida, but one week of serious working out and massive calorie restriction with an emphasis on low carbs, and I was right back down to where I wanted to be. I let myself go on vacation, then when I got back, went right back to eating and exercising and within the week got back down. This past week I increased my calorie intake (but not my carbs) to see if I could maintain on a higher caloric intake, and the short answer is yes. I am convinced now that if people have weight issues, it's because they just don't have the determination to search through all the b.s. and find the stuff that works. Your ideas work! I am going to maintain this for about a month or so, and then closer to the Christmas season, before I go home to visit family, I plan on implementing your vacation guide just to see what happens. I'd be happy to send a picture if you need a female testimonial!

yash… im not sure about this but could it be the czech budweiser?? its called budvar, one of my personal favs… thats the only one i know, if its a local i have no idea…

rusty, really enjoyed reading your e book… thank you. will start to do this in a few weeks, going down to the similans islands this december… you should try the beaches in thailand sometime too… =]

pitt

Great Job Craig and Matt! Your achievement just instills that required extra edge in the confidence we put on Rusty. You guys are now role models for guys like me. Good Luck and Keep updating us and providing us with whatever info you guys have! We look forward to your help

Thx so much… before this i can only follow the concept of this site(high intensity cardio + low resistance training) with shaun t's insanity for my interval and one on one with tony horton for the resistance.. now this has came out i ma throw them away!

I downloaded and read your book twice and then went back for details, as I made up my 5 week program. My oldest os getting married in 5 weeks, so this book came out at the perfect time! As a matter of fact, some of your other articles had some good timing too! When I needed some new info or some motivation, out comes another good article!
Anyway, I made up a new program based on your book's recommendations. I did have to make some tweaks so it will work for me.

Diet:
I am eating low calories (good foods of about 900 per day-Im short 5'2") but I have energy for everything. I will monitor the calories, how I feel and tweak if needed.
Exercise:
1. 3 days: high energy, combo of aerobic and body weight exercises for 50 minutes.
2. Two days: modified HIIT followed by steady state on my treadmill.
3. Two days: 2 forms of moderate aerobic work on my Spin bike and treadmill.

I am hoping to get my body down 10 lbs in 5 weeks and be ready for my daughter's wedding!

Rusty, thank you so much for your time and effort in putting together all this info. It's so generous of you to provide such a valuable source of condensed info for free to the public! Keep up the great work…your articles (& photos!) are the best!

Thanks for the book! One question – you've discussed low rep/high intesity (weight) training and it's effect on muscle tone instead of Mass. BUT, then you said you avoid Squats and DL's totally because they increased your leg mass. Do you think Squats and DL's still produce mass (bulk) even if done only in the 4-5 rep range? Thanks.

rusty ive been following you ever since you did that bulky legs post. I love the site man. I just wanted to say youve helped me get from 180 to 166 7% bodyfat. I just been reducing calories. Now I am taking your advice and finally switching over to the eat stop diet. I feel like thats a great way to stay lean all the time. right now I am just trying to maintain. I mean I am college student and I like dollar nacho nite, wings and of course hitting the bars.
But I had a few questions about the the book if you could help me out.
1. Can I do a fast on a monday and a wednesday?(how many days should be in between the 2 fasts.. I dont think it mentioned how far the fasts should be apart)
2. How do you determine what your maitenance calories are?(iam 6 ft 166)

Keep up the posts man solid stuff

Wow!! Thanks again, I was really looking forward to this. I'm gonna read it now. Thanks again Rusty for all the hard work

There are many methods. A simple approach is to take your weight x 14-16. Use 14 for a slow metabolism, 15 for average and 16 for fast.

Simple, but fairly accurate.

was Ryan Reynolds really down to 3% body fat, how and how much do you think he weighed approximately??
thx =) ;D

really love your book, i have one question tho. Isnt it better to just eat less instead of train more? like go lower in calories? since to much running can raise cortisol wich isnt good. Like eat chicken and some broccoli 3 times a day would get you down to 1000 calories easy and even lower. And add a spike day once pr week so your metabolissm doesnt lower itself ?

RR was 7-8% in blade & he was ripped. 3% is super-freaky lean

BY THE WAY, WORD OF WARNING

Don't take all of this stuff too far, once you are happy with how you look go into maintenance, I took it a little too far and started looking kinda sick. (This was btw because of my fault and restricting way too many calories for too long a time, NOT from a flaw in rusty's method)

So get into it but do it smart, dont over force it for too long a time, results WILL arrive.

I can't wait to see what this book does for me Rusty:-)

Hey Rusty, just got finished reading the Vacation Body Blueprint. Awsome work man, I can see you starting to get a lot bigger in the fitness world, and I hope you go far! You've always given solid advice and I was able to drop 6% BF and get my first six pack just by reading your site over a 4 month period. Congratulations, cant wait for the next one!

-Kane

Awesome ebook Rusty. Just in time for my trip to Brazil in 4 weeks time!

As you may remember i got pretty lean in early 2008 solely using your advice on this site. I went from "skinny fat" 198 @ 17% bf to 168 @ 6%bt before adding a little muscle to settle at 180 @ 7%bf in the middle of 2008.
Then around xmas 2008 I had a bad health scare and couldn't do much exercise (no intense HIIT type stuff and no resistence training).

Anyway, I finally got a clean bill of health about 2 weeks ago and I have started back on the track to geting even better than I was in ealry 2008. I'm starting from only around 181 but it is a little deceptive as I've lost a bit of muscle and a lot of strength.

Anyway I'll go down to 175 or so I reckon and see how I feel and look.

Keep it up

Hulbs

when you do eat stop eat and your happy where your body percentages are at do you do any fasts during the week?

Awesome book man. Nice to have all your advice compiled in one place. I've used the methods on your site to lean down to 6%bf so I can vouch for them working great. Thanks for all the info!

I have a question about where to go now though. You're right about people underestimating how much weight they have to lose, because I've ended up at around 148lbs @ 6'1.5". What approach would you recommend to get myself up to 180-190 as quickly as possible? I'm interested in mostly strength for the long term, but for right now I just want some size on me and I'm not sure what amount of sets or reps I should be targeting.

Thanks man!

Thanks for all the positive comments. I really hope you guys have enjoyed this ebook. I had fun writing it (even though a few really late nights were involved). Okay…I have about an hour to respond to comments today, so I'm not going to be able to respond to everything. I will just rapidly answer questions as quickly as possible.

Here Goes…

Craig,

Thanks for assisting in helping answer people's questions. Hopefully a few people e-mailed you. I'm a little swamped with spreading the word about my free report and doing a few guest posts, so I appreciated it!

Aditya, pitt, suat, and William,

Thanks for the kind words. I'm hoping you get a lot out of it.

Denmark,

Yeah…not the best timing for a lot of folks, but I do have a lot of readers where Summer isn't too far away. Plus a lot of people travel in winter.

Paildor,

Enjoy! If you like it, then spread the word

Jennifer,

Anyone with a history of training is going to get quicker results despite the type of training. That being said…TT gives novices and advanced people great results. Congrats on jumping rope…not the easiest thing in the world!

Michael,

I'll have to consult you before I go to Greece. I don't want to miss anything fun.

frank,

Women are a huge part of this site…over half the readers. Someday when I get around to changing the header graphic I'll get even more. The thing butt shot isn't really my favorite…but I like the text.

Sue,

I'd love to help out personally, but I'm simply overwhelmed right now. I wish I had 72 hours per day…because I would love to help each and every person.

Connie,

You can go 2-3 weeks hard followed by a week or two of a bit more moderate. Your last 3-5 weeks should definitely be the toughest, so a good solid 2-3 weeks right before you begin that back down to 3 days per week…then crank up for the final run.

Brian,

I emailed you with the ebook.

Kyle,

That is actually what I am saying in the ebook. Look great year round, have a six pack, etc…but for special events get even a little bit leaner (if you feel like it).

Matt,

You and Craig are a big reason this book turned out to be helpful for people. It helps to see actual case studies to understand and believe that certain techniques work. Thanks a bunch.

Kirill, Stella, Jen,

Hope you guys enjoy!

Marcus,

Ab definition is largely a result of being at a low body fat percentage. I was at the gym today and a 14 year old boy was showing off his six pack abs to his friends…the kid had super sharp abs and said it was his first week working out. We all have abs…you just got to get lean enough to show them. Craig and Matt do planks just like I do, since it does sharpen them up a bit.

Grok, Anders, Rahul, Tamara, & Helder,

It feels nice to hear from so many regular readers that they are excited to read this. Thanks…this has been very rewarding for me.

Brandon,

If I get on Oprah, money will never be an issue in my life ever again. She turns people into mega-stars overnight. That would be nuts

John,

Go over to Marksdailyapple.com…he is one of my friends and a fellow blogger. He advocates low carb with intermittent fasting and is in better shape than just about anyone I know!

Brian,

If you want to get a bit bigger and add dense muscle…aim for 5 sets of 5 with heavy weights. Go higher volume of sets with a little less rest in between sets. Do 15 total sets per body part…so 3 exercises per body part. If you have a muscle group that is larger than the rest, then 10 total sets for that muscle group is fine. Just increase the reps and sets a hair and fatigue the muscle a bit by compressing rest periods. It will get the job done!

C2H5OH,

You are right…now anyone should be able to look great by next June…a lot of time to hit their goals.

leonard,

I am not sure that would be the easiest or best strategy, but just keep the total calories down on the fasting day…so a small lunch and dinner would be key.

ronald,

You just probably naturally hold a little more water than most…nothing to worry about. Also, your face sometimes will lean out even a bit further when you hold a low body fat percentage for an extended period of time.

ThatDude,

I may e-mail you at some point to see if I could use this testimonial for a future ebook. Thank you very much for those well-written kind words. Very nice of you to say that stuff.

G,

You are very welcome!

C.Wo,

I just alternate between workout #1 and workout #2 three days per week. So the first week it would be #1, #2, and #1. The second week would be #2, #1, and #2. Hope that makes sense.

gus,

You are doing everything right. I like how you customized your workout while sticking to the proven principles. That will work well for you.

baz,

The pics I saw from Twilight it looks like he just gained a bit of fat…kind of blurring his muscle definition. Also…he had to look pale and that never helps.

Tom,

You can use any food that is low cal with the right nutrients. I just keep it super-simple. It would be fine to add in resistance training and will help especially if you are eating less calories than normal.

Monica & Shaun,

Thanks for the compliments. Enjoy!

Burritokid,

I'm an obsessive maniac for 3 weeks before a vacation…I use just regular rice vinegar.

greg,

Use a weight you could do for 4-5 reps and do it 3 times slowly…so closer to 140 in your example.

Craig,

Heck yeah buddy! I am guessing you are going to get a lot of questions. Thanks for the assistance!

Yash,

You will have to tell me the name of that beer when you find out. About your comment on not training while on vacation I totally agree. In fact, sometimes you will find that you look better a week into a vacation, even when eating high calorie foods and doing nothing but relaxing and sipping on tropical drinks…especially if you train and diet the intense way I describe in my book.

Greeno,

They did planks for the most part, but to be honest abs are more about just having low body fat percentage.

dust,

You lost 104 pounds? That is outstanding. Love hearing massive results like that.

gunner,

I rarely calorie count (at all)…I just eat good most of the time and then fast until dinner twice per week. If you want a ballpark figure aim for 12-15 calories per pound of bodyweight…then adjust up or down from there.

Matt,

Just follow the advice in the report and you will be good.

Deanna,

Yes…I do need a female testimonial at some point. Your testimonial towards the end of the year would be ideal. I am going to promote this ebook hard in January, since that is when most people attempt to lose weight and get in great shape.

chuck,

Those other guys have decent programs as well, but the ones I suggest in the book are simple direct approaches without making it more complicated than it needs to be. Glad you liked it!

michieb,

No doubt you will look great for your daughter's wedding. That is a solid plan of attack.

Tony K,

You are welcome. I try hard to pick out good photos. I actually pay for most of the photos you see on this site.

JKO,

Doing low and low volume of squats and deadlifts can work well for some people without adding mass. When I have tried this approach in the past my legs always grew like crazy…but some people seem to be able to do these with very little increases in mass. Give them a try for a while, but just monitor what your lower body looks like. Works for some, but not for others.

Tim,

Doing your fasts on Monday and Wednesday will work well. I typically do them on Monday and Wed or Monday and Thursday. Heck…you could even do them back to back, but that isn't easy or probably the ideal approach. I don't mess too much with maintenance calories, because if you eat below maintenance a bit but continue to strength train you will maintain muscle but drop body fat. You will instinctively at some point just know how much to eat day-in and day-out after a while. If you want to track calories until that time…just take your bodyweight and multiply it by 12-15. It is a rough range, but a place to start.

cyan,

You are welcome…I hope you enjoyed it.

James,

Yep…pretty much the same starting figure I gave those guys.

gus,

It is hard to know how low he went. He could have been around 4-5% or closer to 6-7% (but made sure he wasn't holding any water).

Trygve,

When in doubt when losing body fat, people should first look at eating less before adding in more exercise. Diet is definitely the most important thing to focus on. That being said, people do need to do some exercise to maintain muscle…and for added effect some intervals to aid their diet in burning more fat.

ThatDude,

Thanks for saying that. I do try to warn people in my ebook a few times…but it helps to have someone else say this besides me.

Rahim,

I'm sure you will find something helpful from the report…even just 1-2 new things will make it worth your time.

Kane,

Thanks for being such an active commenter these last 4 months as well.

Hulbs,

What is up buddy? Long time since I have heard from you. So great to hear you are doing better. You are one of the first people to comment on my site on a regular basis. I always remember those people, because it is tough when you first start a blog and only get 2-3 (or zero) comments per post. Hope things are great in OZ!

Gunner,

I'm hooked on Eat Stop Eat and plan on following this eating pattern for life. It is just flat out effective for having a 6 pack year round without having to obsess over food. I like simple and effective solutions…and this approach to eating works wonders.

Sam,

Aim for a higher volume of sets and reps with compressed rest intervals. When training for mass and muscle size you are aiming to fatigue the muscle a bit…to do this you need to shorten the rest periods. Aim for 5 sets of 5 reps for a total of 15 sets for muscle group (higher volume than I normally recommend). When doing sets for mass, each set "builds upon" the previous set. So set #4 will be tougher than set #3. You are aiming for cumulative fatigue with each and every set.

This is different than training for strength only. When training for strength you want to avoid fatigue…because a fatigued muscle can't contract as hard as a fully recovered muscle. You do a low rep set then rest long enough to recover before doing the next set. When strength training often times set #4 will feel easier than set #3…this is because your nervous system is primed and is able to generate a stronger contraction than the previous set.

Hope that makes sense. You could go even higher reps, but I like the lower rep heavier work to develop firm and dense muscle mass…instead of the pumped look.

Awesome Comments,

Rusty

Hey Rusty,

Thank you SOO much for your advice. Thanks to you, I went from being 5'11" and 192 pounds 24% bodyfat down to 155 pounds 12% bodyfat in only 4 months. But now I have found that I am a lot more skinny than I would like to be. Your site has a lot of great tips about how to get exceptionally lean when you have a muscle base, but do you have any tips about just gaining that small amount of muscle base? And ESPECIALLY tips that can be done at home. Nothing personal, but generally I don't favour gyms.

You've been such huge help though. Thanks!

Rusty, Thanks anyway. I'll just incorporate all your great advice and finally get to goal.

Hey Rusty,

first of all, thanks so much for the great read! As for me, who has already mostly read your entire site, there weren't too many new things in it, just a couple of minor tweaks, but it's nice to see a routine composed like this in one piece. I might do this routine before I'm visiting back in my home country. :-p

Jason,

I'm in the same situation as you are… I was somewhat overweight, being 5'10" and 182lbs, in just 4 months using Rusty's info I went down to 147lbs and around 10% BF (I'm small framed). As I've never really had much muscle mass before, I became a kind of too skinny. Anyway, I just wanted tell you about an article on this site, on the right side you can find it under the "Muscle Building" category, and it's called "Build Muscle Mass With Body Weight Exercises". I've been using this method for a little while, and I love it, I feel like it's working for me, so you could give it a try too and see if it works (just put a bodyweight routine together that includes different kinds of push ups, pull ups, chin ups and squats). As for 'how to eat while trying to gain muscle mass', there are so many different opinions and views that I don't even want to get into it. Me personally, when I switched from 'trying to lose weight' to 'trying to put on muscle' mode, I had a problem with eating enough calories on a healthy way, so I added 1/2 gallon of whole milk to my every day diet… this way I eat a little less, so I think I'm not in a too big calorie plus compared to what I burn a day, we'll see how it works out.

Craig,

I thought I'd shoot you an email with some questions, but I figured it might be beneficial for the others to see your reply too (for example Jason above). First of all, congratulations on your results, I do think you look as ripped as Cam, which is goood. Anyway, I've been a true follower of this site from the very beginning of my 'journey', and I managed to drop 36lbs of BF in 4 months, where I was at around 10% BF (I'm small framed). But the difference is that I had never had a bodybuilding period earlier, so I winded up being quite too skinny. I figure I'm not the only one in these shoes, so I was wondering if you could tell us a little more in details about you and the transformation in numbers? For example: your original height / weight / BF if you know, how long it took you to get down to your current weight / BF, how much of this time was the "hardcore" part, and how much was the "Walking to the Startline" period? Although I don't know your height, but you seem to have a very similar physique to me, so it'd give me a great perspective of things. One more thing: do you plan on 'keeping' this body? I mean, most people say maintaining such a low BF is extremely difficult, while a couple percent more is much more feasible on the long run. If you will, I'd love to know in the future what it takes to do so.

Thanks so much in advance,
Norbi

Hey Rusty,
Thanks to your recommendations, I am followin ESE now, plus I am doing Turbulance Training. Lost 5 kgs in 8 weeks, and I love hearing from people how much leaner I look.
Love your site, and enthusiasm.
Thanks,
Amy

Hi Jason,

In early 2008 I was in the same situation as you describe. I found the principles set out in the below post by Rusty awesome for putting on about 12 pounds of mostly muscle in a couple months from memory;

fitnessblackbook….quickly-gain-the-ideal-amount-of-muscle-mass/

It's filed under the Muscle Building section of Rusty's site along with some other good related posts

p.s. Hey Rusty oz is good mate – a bit cold still but slowly warming up. I'm flattered that you remebered me with all the traffic you get these days!

Rusty, this book was great. I actually stumbled on some of my own results similar to what you have in the book. For the past 6 weeks I've had this cough, runny nose thing going on. Anyway, I wanted to keep up my workouts to some extent, but at the same time my calories have been low because I can hardly taste my food because of my nose, so who wants to eat when the food doesn't taste good. Anyway, I thought I would stick with heavy weight workouts and try to increase my weights. I've been doing this about 3-4 times a week. I can't believe the muscle definition I have in my upper body. The first few weeks, I lost about 4-5 pounds, but I have maintained my weight for the past 4 weeks and increased the weights I'm lifting. Anyway, I think this mimics some of your thoughts in your book. The only downfall is that I've lost a little bit too much of my booty. I'm going to try to follow your recommendation for 5×5 heavy weights for my butt to see if I can increase the size. I just don't want to look too thin. One side note, I've gotten my waist to the size it was before having 3 kids -lost about 1 1/2 inches. I've been doing the isometric oblique exercise you did an article on a few weeks ago. I'm now doing them with 20lb dumbells. The guys in my gym are really impressed Love this exercise!

Let me know if you think this is what I should do or if you have another suggestion.

Sorry Norbi, I forgot to answer your last question.

I do plan on maintaining 5-7% bodyfat year round. I think my genetics allow me to cheat a little more and stay lean so that's advantageous. People always ask me at the gym the same question. But really, my struggle has always been putting weight on. Although I will admit, I could probably eat whatever I want, and as much, and maintain 10% bodyfat or so. But to stay at 5% it is a much bigger challenge. Diet has to be much stricter obviously.

It's now easy to eat clean and healthy, as I've adapted to eating this way. Don't get me wrong bro, I cheat All-you-can eat Sushi once a week or two, where I'll put down an easy 2000 calories in one sitting. But I'll usually fast that day until that point, so its Warrior Diet (Eat Stop Eat) style that day. Not the best idea, but we all have our food vices! Reese's peanut butter ice cream too.. don't put the carton in front of me or it'll be gone

Dangit Rusty, this is really valuable stuff!
This will have a pretty big, positive impact on my life and surely plenty others‘, so I just wanna say Thank You for sharing it with everybody!
Hang Loose !;-)
Markús.

Craig,

thanks a lot man, although I think the first part of your answer is missing from here? Rusty, help please!

ps.: I'll answer to everything in one when it's showing

Hey Rusty Ive been reading on your site for about 2 months now and it has truly changed my life. I really hadn't known too much about what kind of a body i really wanted to have but everything on your site simply nails it. Your awesome man and all your philosophies are outstanding too.
After reading your ebook, i am now incredibly excited to get to a lower body fat percentage. I am a 19 year old male in college and my body fat is probably around 9-10%. I started training based on your ebook to get really ripped like craig and matt and already i have seen some results. Thanks so much for all your posts and the time and effort you put into your site
Cheers,
Mike

Norbi-

Hey man, thanks for the congrats, and I think you're right, it's good for all to see. I've been having trouble keeping up with the emails… I can only imagine what Rusty goes through on the daily!! The guy is a champ

To answer your questions:
I couldn't agree more with what you're saying. I know firsthand how frustrating it is when you feel "skinny-fat" like you need muscle but have too much bodyfat. It's like you don't know which direction to go. Based on each individual's situation, I think, partially determines which route to go..

I'll start off where I was in high school. I was about an inch shorter, so 5'8 1/2", and graduated weighing about 142. I was an athlete but never focused on weights. My main sport was soccer so I ran a lot but was skinny and not muscular at all. I had definition but not much muscle to support it so it didn't look great. I'm mostly an ectomorph body type (hardgainer) with a little mesomorph.

After high school I went to college for a year and "bodybuilding" became an interest. I was in a fraternity and didn't go to class much that first year because it was all basically review from high school lol so I was a bit of a slacker, but I'd work out 1-2 times a day 5 days a week and learned to love it. Also started eating cleaner, well it wasn't that great a diet but better than Taco bell everyday in high school! I added protein shakes, cleaner foods, kinda following a bodybuilder routine because thats how i learned at first.

I gained a little weight but still struggling. No cardio, just weights. But I wasn't really lifting efficiently so my muscle gains were probably only happening at all because I was young and hadn't put much muscle on to begin with. That initial muscle will add a lot easier than when you actually have some later on. I moved to California about 2 1/2 years ago, weighing 152 when I first got here. Thought I needed to weight 185 to look good! Lol, well I would eat over 5000 calories a day, force feeding the last 2500, hated to eat, always felt bloated, and still having a hard time gaining weight. It was slow but I kept lifting hard and smarter and eating like a horse! And got up to my peak weight of 178 about 8 months ago.

I wish I had pictures from that point, I dont, but I was about 12-15% bodyfat, the most I've been, remember I'm a hardgainer, and muscular but not defined… kind of just "thick looking" Not good. Face was chubbier, still got girls thank God but less attributed to looks then! Couldn't see ab definition. Gym buddies thought I was on the right track, saying "Yeah! gain another 15 pounds and you'll be badass!"

That's when I realized how wrong my direction was going. So I said screw it, I don't care about being big, it feels horrible, I used to be the quickest guy at my high school, but at 178 definitely not so! So I decided to care less about numbers, pounds, and just start slimming down til I was happy.
Continued…

the comment thing isn't working Norbi, i'll try and ge the rest posted but it won't show. sorry.

But to summarize,

-Figure out a direction to go and focus on that route, don't stray from the path. Don't try and do everything at once or you'll go crazy.
-Diet truly is 80% of the equation for fat loss, but for muscle building, training is equally important.
-Intensity of workouts is KEY to gaining muscle. Ever since I picked up the intensity, muscle gains have increased and muscle quality as well. I have some new workouts I'd love to share with you all!
-Rusty's style of eating is the way to go for fat loss, bar none. I eat Paleo (meat, eggs, nuts, veggies, fruit) with a little dairy, and do Eat Stop Eat once a week
-Consistency is also a big role in both fat loss and muscle gaining.

I also am a firm believer that if you train like an athlete, an athletic body will be a byproduct of that. If you eat healthy, you will be healthy and have a healthy body. Don't get too caught up in the technicalities of it all, there's too much bogus advice floating around. That's why this site is great, there are basic principles to live by and follow, that produce amazing results. I'm only 22 so I'm still young, but I think I have a pretty good idea of fitness by going off these principles. Simpler is better

Hey Craig,

wow man thanks so much for the detailed answer. I really wanted to ask you here, because I'm sure many people will have interest in it, and it saves some work and time for you too. BTW you wouldn't believe HOW MANY things we have in common. ) First of all, I've always been a hard gainer, I had always done a lot of cardio, SOCCER mainly, but no weightlifting, etc. I'm 5'10", 23 years old, and moved to Cali (LA) about 1,5-2 years ago. ) The difference is, I've never had a 'bodybuilder period', so I don't have the mass.. on the other hand right after I moved I had a 'lonely period' with lots of alcohol and junk food included, combined with zero activity (literally), that made me pick up some weight I never thought I'd ever be able to gain, but no muscle… Anyway, I agree with everything you said, really. The reason why I was asking these 'technicalities' is simply because the idea of gaining a bunch of BF again, even though if it's while I'm increasing muscle mass, just really not something I like right now… I'm happy that I just got rid of most of it recently… Because of this I'm trying to find a perspective, so I can set a goal, like "go up to 170lbs, around 10-12% BF", and that should be about a good amount of mass, so I can start going for some crazy low BF levels like yours, which I can't wait to get to. Anyway, currently I'm trying to slightly eat above what I need, mostly healthy, I'm working out 3 times / week for mass and strength with bodyweight exercises, and other 3 times / week I train in Krav Maga (self defense), so if this won't result in an athletic body then nothing will (practically I'm already quite athletic, just skinny athletic ). )

As for your comments on Rusty and this site, I agree, he's got great style, great advices, great articles, when I decided to to get over myself and start going back to exercising, I found this site after about 1,5 – 2 weeks, and never looked back, and I also know first hand how good his advice works, I'm just not done yet with my 'transformation'.

Anyway, you wrote so many things, I won't comment on them one by one, I agree. Thanks again man!

Hi there Rusty! I have read your blueprint and it´s quite good! Since I´ve always liked a strong yet sexy and ripped body I get always frustrated searching in that bodybuilding forum.

I get a copy of "Power to the people" of Pavel and it makes so much sense that I want to give it an honest try because I´ve become interested in these "feats of strengths", crushing grips, bending nails and so on… .

I want to incorporate your concept of strength training followed by an High Intensity Interval Training.

Have you see these "Power ropes" as a form of cardio? It seems to be lots of fun yet very intense. Here you have some links to take a look:

http://www.powerropes.com/index.htm
http://www.artofstrength.com/ropes/video.html

Also I´ve been searching a valid method of dumbell as a stand alone tool and the only thing that have convinced me is the "Superior Dumbbell Workout" by Eddie Lomax. It would be great if you could convince him to let you try and review his system for free Here is his webpage:

http://www.superior-dumbbell-workout.com/

By the way sorry for my mistake since I´m not an english native speaker.

Kind regards

Rusty, love the website and the new e-book, thanks for all of your hardwork. I have one question pertaining to both. You make numerous references to Body Fat % throughout the website and the e-book. Do you know of a fairly accurate method to determine BF%? Thanks again.

just curious before i look further, would this work for a 16 year old?

Hi Rusty,

I read the post that you did about women putting on too much muscle and looking manly. A lot of the replies said that 'real' women would have a tough time getting a physique like that. I've been working out everyday of the week (for the past two weeks), alternating weights and cardio – so it's about 3.5 days of lifting a week. I do put on muscle quite easily, and I've noticed my arms and shoulders getting bigger….

I was just wondering how much fitness models typically work out – so that I can gauge if I should cut down my schedule.

I want to avoid ever looking like that – that's just scary.

Hey Rusty,

I am pretty lean right now with decent 6 packs but my triceps are kind of oversized. Is there a way that I target loosing muscle only on my triceps area?

I just read this book you wrote. It's like a compilation of all your major posts and important ideas. I felt like I read everything already before I laid eyes on them. For someone who haven't been following your site it's an EXTREMELY educational book to read. When my friends ask me how I get so ripped/lean I should just show them this. Good job Rusty!! kudos to you!!

this book is a nice intro to your style of dieting and training, but it is all about cutting fat? but how about folks that want to become more muscular(just because they are thin??)

i was wondering, i read the comment from you to Sam, but could you be more specific for the rest interval for the workout?(both size and set training??)

Size:
5×5
mid-to heavy
work to failure
fatigue a bit
Compressed rest time:?

strength:
3×5
heavy
no work to failure
no fatigue
longer rest time?

ps. i dont have a chin up bars, except for row what can i do for back?

wow, nice book man!!! awesome, both picture's guy have bicep vein…how can i get that?

Hey Rusty you say this is for when planning to go on a holiday or something like to the caribbean, but what if you live in the caribbean already, is this ok for a general workout fitness routine for just overall fitness and getting that good look

lol sorry but one more question, you said that this is for the male with a 4 pack or close six pac, and I have that but only when i tighten my stomach, just like i only see any muscles in my arms when i flex, not even a bulge when i'm not, 1'm 16 and i was just wondering if theres any advice you could give, thanks if you can.

Hi Rusty!

I´ve just read your e-book and I must say that it is indeed a great manual: clear, concise, straight to the point and without all the BS that characterized this type of publications. Also, I liked a lot your pure altruism approach, where you do not sell yourself praising the benefits of the supplements, and giving notice of the sort of "unpolitically correctness" of your work.
Dietwise, your system works perfectly well, and you also provide us with excellent additional resources to keep on investigating (Sisson, Pillon, etc.).
Anyway, as I commented a couple of months ago, I´m a Spanish guy (hence the occasional typos in the paragraph) weithging 72,5 Kgs with a height of 190 cms. I got this following mainly your scheme and I´m grateful for that. I´m going to Argentina and to the South of Brazil in a couple of weeks and hope that all these will pay off!!
Off topic, if you ever thought about going global and have a Spanish version of the site let me know and I´ll be pleased to translate your posts and articles.

Congratulations and good luck!

All the best,

Juan Pablo

james
sure it is ok for general fitness, actually it is great because you save your plenty time by doing this type of workout! the six pack issue is because you still have some body fat to lose also, do planks to help your stomach contract at normal times, for arms do bicep curl and close grip bp just the way rusty recommended(3×5style, go see his detailed spring routine). hope it shed some light!

ps i dont recommend 16 yr old to fast (ok a lil bit) because your body are still in growth and need more nutrient than old folks

rdgs
f**k my a** h*le

hey rusty, i just read he whole book and i like how you done it, im applying this for the next 3 weeks while fasting as well because its ramadan, my aim is to workout everyday using strength training splits that you recommend and also bodyweight circuit 2X followed by 20 mjin exercise bike cardio, i do this all in a fasted state before i eat my meal, and as its ramadan im just doing it warrior diet style, i eat one meal which just consists of chicken and chick peas and kidney beans, what do you think of this? will it help me to cut down on some fat?

fmah
thanks, yeah i figured for the fasting thing i'd just eat a little less, but thanks for the info, but how long of doing planks ( and the other ab routine I do) until i can see my abs without tightening? thanks though.

First off, GREAT work Rusty, same goes for Craig and Matt. Last month I was on an extreme muscle building workout, thinking I needed to put on more weight to get the bulky gym look. Well, eventually I did increase my muscle mass but it came with two side effects. The skin on my biceps cracked open which does not look good at all (hope it's gonna fade soon). In addition I lost my lean look, abs (esp upper ones) got big and all in all less toned. So this workout came to me at the perfect time.
I'm gonna follow it and keep you guys posted on the results.
Just one quick question (referring to page 24):
Are you doing a HIIT after each day workout or is the HIIT meant to be the third week workout?
If not so do u start over with Day #1 exercise as the third workout in a week?

Thanks in advance.

Rusty Thanks for the report and thanks for making it free. I burnt myself out trying to lose 20lbs & it slowed me so much cause I couldn't give it anymore, bt now I slowed down & have been losing weight gradually, I'm 5'10 @ 189lbs. Lost 5lbs from 193. I'm aiming for 175lbs & taking it step by step now & the weight is just chipping off…"yea baby!!!". Once again, this was a real eye opener for me & thanks, u really are making a positive impact on pplz lives man!!! God bless

damn you!iv just come back from greece an could have done with this a while ago haha!
still awesum stuff tho, keep it coming!

It's B-E-A-UTIFUL haha.. What an amazing job of the author!! :b

Finally no more excuses for me not to get in great shape.. It all just fell in to place reading "The Vacation Body Blueprint" But one thing though.. would you still fast twice a week during this period :/ ? That's the only thing that's left for me to know and then I'll be on my way to the GOLD

loved the ebook rusty.. i agree with every single word man.great,great job

thanks for the gator ebook,your to cool brother.hats really nice to hook us up with free ebooks.i get all exited and share these with all my friends and family

hi rusty, i’ve been doing ESE for about 2weeks now. i went from 158 pounds to 150. do you think ESE is good for someone like me who already weighs little. my muscle’s haven’t got smaller so thats encouraging but i keep thinking that i might get too small. what do you think? also will my muscle size keep increasing with ESE or does it just maintain it?
thanks!

great book btw!!

GREAT Book! I finished it two days ago printed it and put in a binder. Love your blog as well. I may have commented a time or two on some other blogs of yours. I'm a SAHM and it was your blog that is responsible for the great shape I am in now! I'm still pushing for even more (are we ever satisfied?) I am a big warrior follower, however unlike you descibed I never went nuts when it came to the overeating phase (stuck with clean eating and never overindulged) I got fantastic results. Now I'm in the exact phase you describe in the book with the last 10lbs and a desire to go for a real low body fat% the book could NOT have come at a better time! I've been doing strict Warrior for 6 months meaning I don't eat anything substantial until about 8PM sometimes a protein shake mostly green tea and water. I'd like to switch over to Eat stop Eat, but I wonder if my body will freak out when I do eat during the day save for the two days that I fast. I'm at 125lbs with 20% BF (most trainers guess my BF% is about 13% (thanks to Warrior I don't look at all like I have BF that high) I tend to have some water retention in the legs (don't get much sleep with a 2 year old who doesn't sleep) so perhaps that effects the %? I'd like to be 115lbs with BF% in the low teens possibly single digits I'd settle for 120lbs if the BF% could be drasticly reduced. I do have a question. I've been power walking (90min to 2 hrs) as part of my workout because I read it is the best way to reduce your thighs, that doing workouts that require high pumping of the legs only makes the thighs bulk up (which is the LAST thing I need) it is the one area of my body that I really want thinner and tighter (besides the old ABS which thanks to Warrior look good) so things like jogging, bicycling, sprinting, hill sprints would cause bigger thighs. Are you familiar with this school of thought? Thanks for all your hard work there are many of us out here that are very grateful to your blog it changed my life!

Vacation blueprint is exactly what I was aiming for and it it is very detailed. I'm 19 and I'm going to give this a shot next week. I have a question though on CH.4 "Strength Training +HIIT", Is HIIT the third day or the third workout , or is this done 3 times a week right after strength training?