i just wanted to ask you in that comment if you could outline what you eat in one of your typical "maintenance weeks"…and example of a "warrior diet style" and more "flexible/frequent eating" week…it would be very helpfull for me to hear about -not exactly- your eating habits because i am try to maintane my target weight now too (i allowe me to maybe gain 2-5 pounds)…

Yeh i had the same problem… i added a comment and 2days later when i looked to see if you replied already – it was just gone.. So thats why i just added a quick one.. and didnt elaborate much hehe )

Bye bye

btw, month 2 and i am starting to see some upper abs.

Every once in a while a comment gets thrown in the spam folder. I certainly didn't erase any of your comments. I like and appreciate all of the comments.

Sorry if your post got lost in cyberspace!

Rusty

Since Rusty's not doing endurance traning (cardio less than 1 hour), the body doesn't need carbs as an an energy source, and uses the fat stores (as Rusty mentioned).

" " I also carb deplete 2-3 days leading up to these workouts when possible "

dude, isn't this a little extreme? lol "

It's not really extreme.
I've been following a no-carb diet, and find that I can workout the same, if not better than previously.
I've also noticed that I actually lately feel naseous/sick whenever I do have carbs/sugars (fruit NOT including), since my regular diet omits both.
If you follow a similar workout plan as say suggested by MDA, you're not going to be needing much carbs as a fuel source.
Since Rusty's not doing endurance traning (cardio

How you doing?

Im not to bad…

I just want to find out… im doing the warrior diet, and i was wondering if eating at 10:30pm is ok.. since ill probably go to bed soon after 11pm?

Its just that i gym so late at night and then still have to wait an hour before i can eat.

Thanks so much

Doné

i hve BMI of 19 bt i wanna BMI of 21 or 22 so i wanna gain sm muscle mass ,i also wanted to be huge bt aftr knowin ur site i want tht lean mean look like brad pitt or will smith of i m legend ,actually i think brad pitt's physique is very hard to maintain & its bit unhealthy thts y i'll go for will smith's look ..

my 1st Q is tht for gainin mass we sud eat 18-20 times of bodyweight [in pounds] calories & for losin few fat {5-10 pounds}we sud eat 12times of target bodyweight bt if we wanna maintain weight how much calories & protein sud we take?suppose if we r goin for 116 pounds so we sud eat 1400 cal bt aftr havin 116 pounds sud we stick to same calories to maintain tht weight?how much protein to maintain weight?

my another Q is tht cn i do mass gainin exercise in the morning whn im in fasted state since 11 hrs?

i m confused coz in muscle mass vs muscle tone u say 1st for muscle mass 3 day split is a gud routine ,,
1st day chest,delts ,triceps
2nd day back & biceps
3rd day legs & abs here u mean tht coz we r breakin muscle we need rest thts y 1 muscle group

once in a week..

then u say tht for muscle tone 4 days a week
1st & 3rd day chest & back
2nd & 4th day biceps & triceps

bt then agn u say tht u recommend 5 days a week to keep those muscle growing, too much time away frm gym and they will get smaller agn. i wanna ask u 1 thing wht abt tht breakin muscle and all ,i m really confused plz give me a gud mass gain routine wth exercises i'll be thankful to u rememeber im hardgainer!

u know what, the most important thing on ur site is the way u inspire others ,
i used to think we cant get Brad pitt's physique bt aftr knowin ur site i think nothin is impossible
thnx a lot..
u r doin a gud job!!!
bye take care

http://www.youtube.com/watch?v=VK9qfVQ4Z04

Please can you delete my last comment. Thanks.

However, my blog has suffered big time. Before I started working full time I was managing to get a post out every 2-3 days. This month I've only managed one proper post. It's good to see that you have managed to keep up the work on your blog and although your workouts have suffered slightly at least you're still doing the business twice a week.

Good luck in the future. I hope with this blog becomes successful enough to free you from the 'dead end job' and in the long-term gives you a lot more free time.

Tom

P.S. Always love to see the videos you post in your comments. I'm pretty sure I've heard that tune from Shiny Toy Guns somewhere before. They're not my usual type of music but I did quite enjoy the tune you posted. On the subject of bands with female lead singers have you heard of Within Temptation?

They're a little more rocky so I don't know if it will be something you're into, but I found them when doing a browse through YouTube and really liked this tune.

Thanks for everything!

Brad

I check in every day.

This is a good post, in fact in line with a lot of your posts- reaosnable. They admit to the fact that we are human, and more importantly, life is about enjoyment, and striking a balance of being in shape and enjoying the fruits of our fitness.

I am currently studying for the bar. This is keeping me out of the gym and out of my normal suits. Follow me here. I am wearing jeans again, which I never have time for in general. Wearing the jeans caused me to realize that I violated one of my number one gym rules: thou shalt not deadlift of squat.

You see, I have these powerful short-ish legs (6'2 with a 32 inch inseam), and while I have focused for 15 years on building shoulders and back to not much avail, all I have to do is think hard about my legs, and they grow. And every few years, I make this same mistake…I decide that a couple heavy singles a week will not do anything. Wrong.

Well, new firm, gym in the firm, and sometimes for kicks I would go and rack a couple hundred pounds and just do A squat. Or three heavy singles. Twice a week. Thats it. Well, my legs look like pile drivers again.

So, here is the question…how can one use a limited gym availability period to allow muscles to shrink/catabolize? Further, I have read people talking about "muscle shifting" by not lifting the target group, lifting other areas, and not eating sufficient protein. What do you think of this? Whats the best way to get my old legs back? If you tell me, I will promise to never give in to the squat itch again…

Thanks…I'm hesitant to put out these types of posts…but it feels good to explain that I have the same challenges as everyone else. I could easily pretend that I eat perfectly every day, I workout 6 times per week without fail, and that I'm in tip-top shape 365 days a year. I could paint a very unrealistic picture of perfection, but that would hurt more than it would help.

Yavor,

My good friend up in Anchorage Alaska just called me. I didn't get to speak to him very long because of a bad phone connection, but he dropped 30 pounds so far using Intermittent Fasting. It works very well! Hey…I'm excited you started a blog! I love the song Sabatoge as well…Hillarious video. Keep up the great work!

Randi,

I LOVE it that many of the readers are creating their own blogs. I have given you guys glimpses of what it takes to create a high-traffic blog…mainly just caring about people and giving away as much advice as possible. If you do that, then you will eventually become a success.

Side Note: I'm working with two other successful fitness bloggers on creating a powerful network. I'm going to be in charge of teaching people in our network on how to get large amounts of free traffic to their personal blogs. Stay tuned!

Barry,

I don't do much direct leg work. I used to, but it slowed me down a bit and I didn't like the way it made my body look. I visited your site and I know that you do a decent amount of squat and deadlifts…that is cool, I just chose to avoid this stuff these days. HIIT is my leg work, so it is easy to do after lifting. If I tried to do it after a few sets 300-400 pound squats it would be brutal.

As far as carb depleting goes…I keep it simple. Just eat things like chicken salads a day leading up to the workout. I'll fast the day of the workout and sip on Green Tea most of the day. Then I eat 2-3 times after my workout. Nothing complicated…just lower carbs the day before and a flexible version of Intermittent Fasting the day of the workout.

Karie,

I love this comment "i'll never go back to training like a man or a bodybuilder". It isn't a popular thing to say, but women simply don't need to do as much resistance training as guys. You are doing a low volume of resistance training and a high volume of cardio. This is exactly what I would recommend for women who want the Hollywood look. I'm also glad you are following my advice of doing HIIT followed by Steady State Cardio…works like a charm!

Michael,

You sound like you are getting back on track. I hope your hand heals quickly. The great thing is that you can still hit cardio hard…with a leg injury you wouldn't be so lucky. I don't know why people follow the advice from the spandex wearing bodybuilders. It is like the scene from Napolean Dynamite where they decide to take Karate from this guy. I LOVE this scene!

Trevor,

What an amazing success story. I remember all of your comments in the past. You are the resident Mountain Bike Racer. I didn't know you were a musician as well. Love the band! Very good name, by the way "The Modern Elite" Really good main singer (and great guitar playing). There aren't enough bands with great female singers. I like Paramore, Shiny Toy Guns, Tegan and Sarah, Brazilian Girls, etc. One of my favorite song to with a female signer to workout to is this…

[Saw Shiny Toy Guns in concert a little over a year ago. Every song sounds different. Good Stuff!]

3ller,

It isn't that extreme, I just back off on carbs a bit when I know there is an upcoming workout. You will just get more "fat burning goodness" if you go into the workout with less glycogen (carb energy) in your system.

Brad,

You have to live and have fun…this is mandatory. You should play basketball and enjoy all of the food during the upcoming holidays, etc. I fluctuate a bit during the year. If you stay within 5-10 pounds you are just 1-2 months out from looking your absolute best anyway. This sounds like a great game plan. To be honest, the workout you described will allow you to stay extremely fit. When you do decide to drop a few pounds…it will be extremely easy for you. Don't you feel great knowing that you are in complete control over how you look? It is a great feeling! Thanks for the compliments…It is rewarding to know that it is helping people.

Joe,

I love your term "magazine bodies"…because that is exactly what they are. People pictured in the magazines go through great lengths to get prepared for those photo shoots. Then they get pumped up, get great overhead lighting, bring in a professional photographer, etc. I think people are getting a bit fed up with that non-sense. The sites that I like are written by regular people who are exceptionally fit. I also get inspired by readers like yourself who live a well-rounded life while staying in great shape. The Internet is giving power to the small publisher who doesn't have to answer to a supplement company. This wasn't possible until recently. I predict that many many more people are finally going to learn what it takes to get the look they desire.

Thanks for the useful tip as well. I plan on looking great and feeling healthy and energetic as I get older and I take in every word of wisdom that good role models give to me (not that you are REALLY old).

Remon van der Pol,

Couldn't have said it better myself. Yep…that is exactly what I meant

Helder,

I'm all about maintaining. You are right, getting there is the tough part, maintaining it is MUCH easier. Very nice picture on the latest post on your blog by the way.

Until Next Time,

Rusty

On the diet front you hit the nail on the head again. If i do cheat a cookie or two in times of weakness, I don't say "shucks, my diet is shot today so binge and pick up tomorrow." Two cookies won't pack on the pounds but the binge will. "GET BACK ON THE HORSE" and try to walk away from the cookie next time. One thing I did notice is that it is easier to walk away from the first cookie than it is the second. Dont ask why but it is true for me at least. I use that as a motivator.

Lastly this approach has helped me manage weight for the past 10 years. I turn 49 this month and am told I still look like early 30's. No secret just exercise, diet and positive attitude. My 16 year old son and I began KARATE classes together (great for spending quality time)and plan on achieving blackbelts next year. Knowing that I can keep up physically with some of these young studs 1/3 my age is powerfull medicine to keep me going.

I'm more of a lurker here than a contributor but gained alot of insights. Thought I should offer a few. Thanks for the refreshing "REALITY" site, rather than the 6 hr a day workout routines and living on tunafish, protein powder,
and carrots like the "magazine bodies."

Brad

dude, isn't this a little extreme? lol