Finally…A Non-Bodybuilding Approach to Getting in Great Shape!

Important Message: Although this site has received 25+ million visitors, I am starting from scratch and abandoning it. This site is dated and old school looking, terrible to read on mobile, etc.

It’s like a Ford Pinto compared to my new site…which is like a Ferrari.

I’ve moved my About Me page over there as well.

Click here to see my About page and new site.

Thanks for reading all these years!



----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 56 comments… read them below or add one }

Jordyn January 4, 2012 at 11:27 am

I was wondering if there is any other way to buy your visual impact for women because I am not trusting of the internet?

Ryan January 4, 2012 at 1:22 pm

Hi Rusty, loving the blog – and the abs blueprint most recently, some great excercises there!

A question came out the segment on Training in a Fasted State – what period of time must elapse before you can consider yourself ‘fasted’ for maximum benefit?

Also, I do a lot of kettlebell training and frequently incorporate ladders of cleans and presses in my circuit. Do ladders of cleans and presses produce a sarcoplasmic, or more myofibrillar muscle growth, or is the exercise itself less a factor than weight and reps?

Thanks again!

Cara January 5, 2012 at 2:23 am

Hi Rusty,

I’ve really enjoyed reading your posts and have taken a fair bit of your advice on board (I bought Vis Impact for women last year). So while the idea of doing HIIT then steady state training makes a lot of sense I wondered what your opinion was of classes that use interval training, such as certain cycle/spin classes? They don’t fit with your plan but I really enjoy them and the social aspect of training is part of the drawcard for me.

I also do bootcamp-style training, which I find very satisfying (and, again, it’s a social thing) though I guess that’s more a bodyweight circuit program. My goal is to do bootcamp 3 days a week; and on the other 2 or 3 days chuck in some cycle classes and weights, or HIIT and weights. Do you think this seems a reasonable plan?

Also, thanks for clarifying why training heavy but low rep is more beneficial than high rep and low weight. I’m new to lifting, and as a woman I don’t want to add a heap of bulk, but certainly I noticed that Pump classes seemed to make me insanely sore but provided fewer gains than when I lifted heavier weights fewer times on my own, as you advised. It strikes me that I probably shouldn’t bother with Pump at all.

Anyway, thanks again, happy new year and look forward to your advice.

shaunb January 9, 2012 at 2:03 pm

Hi Rusty,

First of all I would like to thank you for the great work you have put into this site, its so refreshing to have a cool fitness site that doesn’t push the pumped up steriod look!

I don’t know if you have heard of a guy called David Gandy, he’s a model for D&G and is in amazing shape. I’ve been using the visual impact course but was wondering if you think that way of training is the right way to go to attain that sort of physique?

Keep up the good work!


Kirsty January 26, 2012 at 4:22 am

Hi! I am really interested in buying your “Visual Impact for Women” ebook – from what I can see, it really makes sense and I can tell you have a real passion for fitness. I don’t really need to lose much weight but really want to get toned – definitely not bulky, so this ebook seems perfect to me! The only thing holding me back is that fact that I have split abdominal muscles with a 2-3 finger gap (technically known as Diastisis Recti) after having two VERY large babies pretty close together. It’s 3 years on, and the gap still hasn’t closed and I’m worried about working out. I realise you aren’t a doctor, but wanted to know if you have come across this before, and/or if you think “Visual Impact for Women” would still be appropriate? I have the motivation and dedication, I just feel my body is holding me back!

stephanie January 27, 2012 at 1:42 pm

i am a woman with musclar legs and alot of cottage cheese. over my 43 years, i have repeatedly lost muscle mass through periods of severe calorie restriction and now have a problem with a saggy rear end and loads of dimples. This is despite that i am a long distance runner for over a year now and have practiced power yoga for several years. it keeps me from the beach and i love the beach more than most things in life. i know i will bulk up my thighs with biking, stairclimbing, and weights. the muscular legs are genetic, but i hate the look of large knees and do not want to increase the size of my legs, just lose the dimples and sag. i am so happy someone understands women get large muscles! i was also vegan for 15 years, but eat fish, eggs and lowfat dairy now. my diet is very good, 90% whole foods. so i have the diet and exercise part but i do not know what do to about my lower half. i have your ebook for women and have incorporated HIIT training. i also run 3 days a week about 4-5 miles and increase it at times for a race. despite that, nothing has changed, and improving the lower half is my main goal. any suggestions?

Lane February 2, 2012 at 9:45 am

I’d really like to achieve abs like Brad Pitt has in Troy, or Chris Hemsworth has in Thor. These as opposed to bulky abs that stick out, I bought your visual impact course but i can’t seem to find any information on the topic. I would really appreciate your help. Thank You

Falon February 21, 2012 at 9:18 am

Hi Rusty,

We just launched a flash sales site for fitness, wellness and health called Why pay more to get in shape?

Would you please let me know your thoughts?

Sebastian March 8, 2012 at 7:24 am

Hi Rusty,first of all congrats to your great blog.
It influenced me a lot in recent years and put many interesting topics on the table which you dont find normally on other fitness blogs.
I started my own Blog recently where i wanted to share my expirience as a prof. fighter in the last couple of years and wanted to ask you if you have maybe a couple of minutes sometimes for a quick faq?
Would appreciate it

Kindest Regards


andres March 18, 2012 at 1:17 pm

I have a question that i am a bit unclear on. How many days a week should i be working out in phase 1,2 and 3 of the visual impact building?

Adam March 25, 2012 at 11:00 am

Hi Rusty I have a question, I am not sure when I should stop Phase One of VI since this is the building size phase and i have improved but am not where I want to be size wise, despite having finished the 8 weeks. I dont seem to make considerable strength gains from week to week and im kinda unsure whether to move on or not?

Patrick March 25, 2012 at 6:04 pm

Hi Rusty! I’m considering your VI program after following another and getting great results, but now I want to build while staying lean (the program I followed was mostly to get lean). I’m 47, 6′ tall and recently leaned down to @ 11-12% body fat. I am mostly in the ectomorph category. Does your program account for this? I find that I can put on some muscle, but it seems to take forever and I never seem to really grow from a muscular perspective. I just seem to stay about the same (which most feel looks fine, but not to me). I know there are programs out there written specifically for the various body types. What are your thoughts on how your program can help me (or not) vs any of those so called body type programs? Thanks a bunch for your reply. Regards, Pat A.

Mike March 28, 2012 at 10:20 pm

Great site. I get where you’re coming from and understand your intentions. I have to disagree with your comment of “too much muscle is NOT attractive” though.It’s a bit of a generalisation, and it all depends on individual tastes, but I think I get the point you were trying to make. I’ve just started a blog myself which will follow my progress on losing weight. I will definitely be coming back to your site and having a read through all your posts. Good Work

Erik G April 7, 2012 at 12:19 pm

Hey Rusty,

Just wanted to tell you I really enjoyed this site. I used to train in the traditional bodybuilding way but, switched over to more cardio and dropped the useless muscle and pounds.

Now I look and feel 100x better. Being lean and fit is where its at!

Once again great site

Ed April 13, 2012 at 6:32 am

Hey Rusty,

Great site. I believe in modelling someone who is a similar height or has similar measurements such as weight range etc. I my case Marky Mark is fairly close as his physique is in a similar height and weight range as myself. I am not saying I am his twin, in terms of proportion, that is a good guide. There are still plenty of guys who swear by the old style BBer look, a lot seem to train in their own set gyms. MMA types physiques are often very hardcore bodybuilderish as well. I do think Fitness Modelling is becoming more popular and could get a big following as well which is very positive as they have very attainable and aesethic physiques.

Will April 16, 2012 at 10:00 pm

Hey Rusty, I actually had a quick question I was hoping you could answer. I bought your Visual Impact Course and I was curious. I’m really wanting to start Phase III of the program, but I wanted to make sure. Will this plan actually decrease my muscle mass? That’s what i’m going for, I feel some areas of mine, i.e. biceps, pecs, and lats are a bit larger than i’d like, so i’m hoping to trip those areas down and then harden everything thing up. I only ask because i’ve been lead to believe that myofibrillar hypertrophy can increase muscle mass. If you could elaborate for me, i’d deeply appreciate it. Thanks.

Paul April 23, 2012 at 1:16 am

Hi Rusty, I noticed we follow each on Twitter now so I thought I’d checkout your website. It’s very good and bookmarked. Keep up the great work! Paul

Lou P May 1, 2012 at 10:13 pm

Great site! I’m in the process of my own body transformation and I’m learning so much from your website!

Mark May 2, 2012 at 9:08 am


Been doing Visual Impact for a few weeks with great results. If, for whatever reason, I miss/skip a workout day in Phase I…should/could I perform two of the workouts in a single day to catch up? Thanks.

aben0001 May 4, 2012 at 6:42 am

Hey Rusty,
I like the way you explain stuff bro, its all clearly stated on these blogs, and fairly easy to understand, however there’s one thing I’d like to know about a certain workout split i d like to start (been lifting for two years now at about 12% bodyfat and gained a few pounds of muscle along with dropping fat from 16%-ish) i d like to know how to Prioritize the so called show muscles over others which i wouldn’t like to neglect completely…….I’m sure there are loads here wanting to know the same thing with regards to their lagging bodyparts too 🙂 . . . . . . .. my back and legs (dropped leg work now in favour for sprints and calf raises) grow like weeds but pecs arms and shoulders always lag behind, while it seems fitness models and yourself have found a way to make them seem more prominent ……………..KEEP THE GOOD WORK UP !!!!
Adam, from Malta !

Adrian May 6, 2012 at 2:13 am

Hi Rusty,
Hopefully you can answer a question for me. I’m nearing the end of Phase I of Visual Impact Muscle Building. But now I have to travel for work for 6 weeks and will have little to no access to gym equipment. I won’t be able to continue resistance training properly and get into Phase II. When I return home and get back into my normal routine, shall I re-start Phase I again? Or is it ok to just do Phase I for a few more weeks then start Phase II?
Thanks a bunch.

Ross Currie May 30, 2012 at 7:23 pm

It is not easy to convince people that bodybuilding is not the only way to shed the fats on their bodies, but I think your blog posts and photos do a great job of doing so through detailed explanations and providing evidence. Thanks!

Holly June 8, 2012 at 9:52 am

Hey Rusty!

Just wanted to say hello and that I stumbled across your blog a few days ago. I’ve been overweight most of my life and I had lost 60lbs in a few months a couple years ago so I know it’s possible! I gained it back during my pregnancy (truth be told I gained it right AFTER our son was born) and it’s been a struggle ever since. I moved to the UK to be with my husband who is big on fitness and has even made an English Channel attempt (and will be making another go at it in the next year)

We’ve both decided (more so myself) to take some of your advice taken from this blog! I’m even starting a blog myself for my own record.

My goal is to lose 95lbs…. I’m currently 255. I might go for more once I’ve reached my goal, but for now I’m aiming for those 95! Today was my first day of … a very light (healthy) breakfast … and then a dinner in the evening (again very healthy and well balanced) No more snacking! (that’s where it gets me!) I’ve already been going to the gym for the last few months, but it’s time I change my diet as well as my routine for actual results.

Just wanted to say thank you and that I really love your blog and have been doing a lot of reading on it over the last few days!

joe June 8, 2012 at 10:50 am

Hellow rusty.i dont speak english ,there are yours books in spanish? thank you.

Kristin June 21, 2012 at 4:10 am

What if you do like the look of Julian Michaels, with a little more tone?

Karen Owens June 25, 2012 at 2:15 pm

In Visual Impact for Woman are you suppose to rest between sets and if so, for how long?

Dominick G June 28, 2012 at 6:09 am

Hey Rusty I have been following a strong low carb diet and using calisthenics to build my muscle (this is largely due to me being incarcerated in a Juvinal prison and yes I can access the internet.) I follow your blog religiously and it has help me quite a bit. I like to tweak many of your workouts to see the effects I can get. my favorite is the 3 rep, rest 10 I use this workout with explosive pushups the most. I have notices a Significant strength increase with moderate muscle growth. I like that. Your blog is a insperation and I’m glad I found it, also I would like to see if I could talk to you about devoloping a 100% calisthenics based workout that I can use. I have a dip bar and pull up bar I can use. Thanks, Dominick Garner

Thayer July 2, 2012 at 4:35 pm

Hi Rusty! Great blog – I just came across your writings, and wanted to share something I’ve started that you may dig, and that needs help from people like you and your followers. We’re striking a blow against the onslaught of childhood obesity, with animation! We’d love the support of all our like-minded allies out there. Check out ‘Coach Thayer Bear Show’ here!

Every penny counts, and we thank you in advance for your time [:)]

Tom Graham-Watson July 23, 2012 at 9:19 am

Hi Rusty,
I was wondering if you knew where I can find any articles by Pavel Tsatsouline specifically about strength endurance – both with weights and for track and field. Would he say that avoiding failure when training for an event like 400m, for example, would see more improvement than training to fatigue? That’d be pretty against the grain!

Muscle Stimulator Unit August 2, 2012 at 11:59 am

I just wanted to tell you that you have a wonderful blog, you give great tips, advice, and write rather well. Keep up the great work!

Brittany August 2, 2012 at 11:21 pm

Hi Rusty,

I understand that you won’t really be able to reply to this, but it’s just a comment and more for others to read.

I am currently 19 years old and I’ve been an elite athlete for more than 10 years, developing from a very young age. I had the chance to excel at a high level in figure skating, track and tennis (timeline when like skating and tennis, skating track and tennis, 100% time on tennis). One thing I’ve been struggling with was the way my body was composed. I got my strong and fast growing muscles from my mother (and a little from my father), and a petite frame/bones from my father. I didn’t know what was what. I’d consider my body a blessing and a curse. I could run fast, jump high, and push hard, but I never liked the way I looked despite feeling strong. On top of that, my muscles would oftentimes overpower my frame, giving me all sorts of back and knee injuries. I hated running (unless it was a competitive sprint).

Needless to say, my athletic career needed to end. I am now in college and trying to figure out my life, physically and professionally. I finally stumbled upon your free video for Visual Impact for Women after years and years of figuring out how to detrain my muscles, reduce its size and get to a slender figure. At first, I was really skeptical. Having done a lot of my own research and seen many of those sorts of videos/webpages, one could say I’ve become pretty jaded about any fitness solution/diet solution. I don’t know what about your video made me change my mind that night. Maybe it was the sort of “raw” quality of your voiceover, how it didn’t sound like you were a paid voice actor; I don’t know, but I decided to give it a chance.

And boy was I glad I did. As an athlete (I don’t like saying ex-athlete 😛 Once an athlete, always an athlete. If not physically at least mentally), I don’t always take ANYONE’s fitness/nutrition advise. I’m pretty stuck on what I know, what I’ve looked up myself and what has worked for me. So when I read your ebook, it fell in line with everything I wanted and everything I could do for myself. I’ve been able to lose 10 lbs. this summer since starting your program. I’ve got less fat and my legs are finally looking more slender.

Thank you so much. I love your program and I love that you send emails too. Although you aren’t technically “there for me”, it does feel like you are, and finally someone who answered my call to lose muscle mass (even couldn’t help me; apparently there are people there who want to lose mass too!).

As a college student, the price at first seemed like a huge investment, but now that I look back not even half a year ago, it was money more than well spent.


Shaun August 7, 2012 at 6:29 am

Hi Rusty,

I enjoyed reading your book and I just started phase I. I would want to gain more muscles mass and I also want to cut my body fat down. I weight 234 and I want to get to a solid 200lbs. Based on the book I am suppose to intake about 3300 calories a day. Should I adjust my calorie intake so I could reduce my body fat?

Rebecca White August 9, 2012 at 12:30 am

Hi Rusty,

I saw that your site accepts guest posts from other people/visitors of your site from time to time. I have some experience in writing articles related to health and fitness niche. I have both interest and knowledge for writing articles in this niche.

I would be interested in writing a guest post for you on a topic related to health market. Let me know if you would be interested in the article.

Awaiting your favorable response.

Rebecca White

Ralph Parente August 26, 2012 at 2:56 pm

Hi Rusty – thanks for the excellent products! My question is, can I follow both the Visual Impact Muscle Building program and the Visual Impact Cardio program at the same time, or should I do one first (and if so, which one)? I’m 5’10 and about 190 lbs and I want to try to lean out but build/define and not sure which program makes most sense to tackle first or how to combine. Thanks very much!

Nicky Kaaij September 3, 2012 at 1:15 am

Hey Rusty.
I was thinking of combining your shake and salad nutrition plan with Nick Nilsson’s Dirty Little Secrets For Burning Fat and Building Muscle FAST! I’ll let you know how that works out for me. I’ll keep a journal on too. Again Thanks for the motivation…. very much needed at the moment lol

t shah September 9, 2012 at 11:12 am

Dear Rusty,

I have bulky thick legs and they grow very qiuck ” I wasnt sure which book i need to buy as you have covered this subject in visaul impact for women , { very common in women to want slimmer legs}
But Iam a male will visaul impact cardio cover this topic? please advise which book i need , that is my only concern {legs too bulky} my email add .
Your articles make good sense and are realistic,
Kind regards Mr Shah

Liz October 10, 2012 at 6:43 am

It’s nice to see someone who values my philosophy on fitness. I call myself a longevity trainer. I focus more on technique, preventing injury to major joints (ones that are more prone to injury) and maintaining good health in all aspects of fitness way late into life. Thank you for your motivation.
Happy training!

John October 14, 2012 at 7:17 am

Hey Rusty,

Love your common sense man! I will be a frequent reader for sure. I noticed in your “minimalist workout” you are pictured in a boat…. I am guessing that is Lake Powell!! I grew up in Page, AZ and live in Missouri now, but was wondering if you are from Page or near there? Pretty cool stuff.

stephanie October 23, 2012 at 7:39 pm

I didnt know if you had any tips for college students. Everyone wants to be the hottest gal on campus…. hottest not sluttiest.. for dieting if you could throw out some foods that are healthy and relatively cheap? Its hard to eat healthy in college when you have a small budget and the $1 tostino pizza is calling your name. Also workouts that you dont have to do two times a day since we are studying our asses off. Also it would be interesting to know which alcohols gave you the most bang for their calorie intake.. in other words.. what booze can get you messed up without piling on the calories.. and maybe an article to get in shape for spring break.. dont know if you read this anymore but it would be great if you responded!

Carsten Knuffmann November 4, 2012 at 12:07 pm

Hey There!

My name is Carsten and I’m a pretty new blogger in the Health and Fitness Niche!
I just wanted to drop by and say Hi to you All!

If you want to have a look at my site you can find me at

I hope you have a great Day!


Amanda Tarlton December 6, 2012 at 7:48 am


I recently purchased your black book for women. I started this morning with HIIT cardio. However, I currently don’t belong to a gym and was curious if you have suggestions for bodyweight exercises to replace the different weight routines?


I.D.C January 17, 2013 at 8:51 am

Stumbled upon this blog when I typed “Why do I look flabier even after diet and workout” and all I can say here is Thank You! I will not loose hope and continue 🙂 Trying to stay in shape in the 40s is tough but I am optimistic. I’m a new fan and will definitely bookmark this website!

Sachin February 18, 2013 at 12:56 am

Hi Rusty
I am 5’9″, 177 pounds (increased from 165 pounds before phase I), 27 year old male.
I bought this program during the second half of last year. I went with phase I for around 3 months. And I am currently in the first month of phase II but I don’t feel like giving up Creatine lest my fuller muscles disappear for the next 4 or so months! Does skin really take so long to stick to your muscles? Can’t I just take some diuretic like coffee etc. to do it faster?
Also, is it ok to take some Nitric Oxide during the bonus phase to ‘wrap’ my skin around the muscles?
Thanks in advance

Kevin February 23, 2013 at 1:00 am

Hey Rusty,
quick question. I’m currently in phase 2 of your muscle building course. right now, my pecs are still a little rounded. I’ve been doing lots of incline work and looking to incorporate more cardio to try to achieve that full, slab-like look. Should I emphasize more incline work or more cardio? I have some extra body fat that I need to lose, but I’m more concerned about the shape of pecs and how to get that flatter, slab-like look


Rahim March 20, 2013 at 10:18 pm

Hi Rusty,

My question is:

How often should you do bodyweight training (calisthenics)?

Everyday? Every other day?

Also, can you recommend a good bodyweight training program or circuit training course?

Thank you in advance.

lk April 3, 2013 at 3:41 pm

How long do you rest between sets? And are the workouts done circuit style, or do you do your 5 sets of one before moving on to the next.

Jason Chuff April 16, 2013 at 10:19 am

You’re site is really eye opening. I have struggled withhigh body fat for most of my life. In 2011 I decided to really focus on trimming down, since then I have went from 268 lbs to 166 lbs. I am now in the process of trying to get stronger. I have started following your guides to lifts and already experienced a noticeable increase in muscle tone. I wanted to suggest something that may be useful to people who want stronger legs without adding mass. I am a black belt in shotokan karate and I remember how great a workout simple floor exercises were. Holding horse stance (stand with feet wider than shoulder width andknees bent with your back straight and your butt pushed back, basically sit back like you’re riding a horse in a western saddle) if you hold this position for a a few minutes you will begin to feel it work your quads, hamstrings, glutes, abductors, and adductors. (I know there are more technical names for the muscles of the inner and outer thigh but hell if I can spell themoff the top of my head) just thought I would offer this technique. Most of the principle exercises in shotokan require keeping your abs tensed and using a fast twitch of your hips to throw punches and kicks, basically your fist or foot is the tip of a whip and your body is the whip itself with your hips generating the kinetic energy. From shotokan alone at 16 I could leg press over 400 lbs, ive never tried to squat anything that heavy.

Joyce April 28, 2013 at 12:35 am

I saw some comments earlier about people not being able to get in shape or feel that they were still flabby even with working out and dieting. It is possible that we are all made different and that there are some weight loss programs that can suit us better than others. We should explore the different types of weight loss programs, look at what they comprise of and their requirements, to see if they fit our needs and preferences and lifestyles before embarking on them. Ultimately, the crucial first step is to get your mindset right or get yourself into the right frame of mind, and understand your motivations of why you’d want to lose weight. That gives you a better shot at staying in your chosen weight loss programs and achieving the results that you want.

Rohan May 8, 2013 at 5:51 am

Firstly, great website! like the articles. I picked up the visual impact muscle building guide and have read it! Its sounds great and well researched. Now to put it to use! but before i do i have a question. I’m at about 130 pounds and 12.9% body fat. I can see some definition around the abs but i still have a bit of fat around the lower stomach. So should i cut first or move to phase 1 and then cut in phase 2 and 3?

Jenelle Hamilton May 17, 2013 at 2:34 pm

Hi Rusty,

I have been visiting your site and have seen that you cover fitness news in a humorous and real way. I am not sure if you are aware, but YouTube just launched it’s first ever fitness channels, which allows users to access workouts for an affordable price. With over 1 billion unique users visitingYouTube each month, it is an opportunity to introduce fitness to more people than ever.

For the beginner, those with a limited budget, or no time to get to the gym, the iAmplify Yoga Studio and iAmplify Fitness Studio allows you to access the best yogis at anytime. For $4.99 per month, with no long-term commitment, you can access unlimited classes and will receive one new digital workout each week. Classes are taught by leading yogis and expert celebrity trainers (I can send you the list of the well-known teachers) and because YouTube can be accessed via the web on your PC, laptop, or smartphone, workouts are available at your own convenience.

Unlike fitness DVDs which can get boring because they are repetitive or gym subscriptions which are typically very expensive, you can add on yoga or fitness classes to your workouts and enhance your results. We would love for you to check out the iAmplify Fitness Studio’s and if of interest, to share your thoughts on the content with your readers. Is it challenging enough? Does it give you a full workout? Is it worth the subscription fee? etc.

Please let me know if this is something you think your readers would be interested in hearing about.

I look forward to hearing your thoughts.

Thank you!

~ Jenelle

Ken August 2, 2013 at 8:58 pm

You give a lot of controversial advice on this site. My question to you is this:

If you can get the same or better results from XFit and undoubtedly a hell of a lot more gains in terms of performance, then why should anyone follow the advice on this blog when you can do it better with CF?

Heather August 5, 2013 at 6:37 pm

Hey Rusty,

In your research, have you come across anything about fixing PCOS or insulin resistance? I have heard some ripples that a ketogenic diet may improve those conditions, and I don’t believe I’ve seen your review that method. I like the way you present information. Keep it up!


testoril August 22, 2013 at 8:41 am

It’s a pity you don’t have a donate button! I’d without a doubt donate to this brilliant blog! I suppose for now i’ll settle for book-marking
and adding your RSS feed to my Google account.
I look forward to brand new updates and will share this
site with my Facebook group. Talk soon!

John September 7, 2013 at 4:26 pm

Hey, Rusty- Hoping you’ll see this, as I’ve set up a plan for an upcoming vacation- which I may or may not be able to go on, but I need to get lean anyway. I was hoping you could take a look at it, and let me know what you think. Essentially, early in the morning I have a little Mio Energy, then do my cardio from your Intermediate Cycle. I fast from waking until around 4 p.m., whereupon I have 10g BCAA (Leangains style), and perform VIMB phase 3 style lifting for an hour, and then eat dinner, following a low-ish fat version of Carb Nite Solution diet for my nutrition, and make certain I get to bed around on time to get at least 8 hours sleep. Any suggestions or comments would be greatly appreciated. Thanks.

Dino Tassigiannis October 31, 2014 at 1:45 pm

Nice to see people succeed and actually want to help others do likewise. You’ve found your passion it seems.

Kick Boxing San Diego November 7, 2014 at 10:42 pm

Even though the modern gyms are full of fancy and shiny machines, they will not help you build a solid foundation of muscle mass. Dumbbells and barbells are the best when it comes to building muscle and especially for a beginner.

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