Ryan Kwanten’s Workout – Jason Stackhouse from “True Blood”

September 27, 2009

Ryan Kwanten is an example of a guy who stays extremely fit without going anywhere near a gym. He also keeps a normal amount of muscle mass for his frame, while keeping his body fat low. The result is a physique that looks great in nice clothes as well as on the beach. True Blood is an extremely entertaining show by the way, me and my girlfriend are hooked. So let’s talk more about Ryan Kwanten’s workout and how he stays so lean.

Ryan Kwanten Workout

[The cool thing about being slim and muscular is that you can look great in stylish clothing. You certainly don’t have to be as slim as Ryan, but there really isn’t a big need to go out of your way to add a bunch of muscle. Being the normal size for your frame with exceptional conditioning, will create a better look than endlessly pursuing muscle mass.]

A Bit About Ryan Kwanten’s Acting Background…

Kwanten is a 32 year old Australian actor who began acting in 1997 in the Australian soap opera, Home and Away. He played the role as Vinnie Patterson in Home and Away until 2002. In 2004 he landed a role in the teen drama, Summerland until it was canceled after 26 episodes. In 2008 he landed the role of Jason Stackhouse in HBO’s True Blood which thankfully is quickly gaining in popularity (it is my second favorite TV show…Always Sunny in Philadelphia is my top pick).

Ryan Stays Fit By Using “Old School” Body Weight Training

I read in a recent interview that he basically stays fit with body weight exercises: pushups, situps, pull ups, jump rope, etc. With the jump rope he likes to do interval training. In additon to this, he likes to go for a run every now and then. He used to compete in triathlons back in Australia. Ryan also competed in boxing when he was younger.

He Follows a Paleo Style Diet When He Needs to Lean Down

When he has a shirtless scene in True Blood that he wants to sharpen up for, he follows a diet based around protein and vegetables. He avoids refined grains and limits carbs during this time to get “extra lean”. He claims that he only needs to do this 2-3 days before a special event. The lower intake of carbs insures that his insulin levels stay stable. Stable insulin levels are the key to burning body fat around the clock, since when insulin is high the body cannot use fat for energy.

There is Something to Be Said for “Real World” Fitness

I admire people like Ryan Kwanten who reach a super-high level of conditioning without going near a gym. Don’t get me wrong…I really enjoy lifting weights…but a true master of fitness should be able to get fit with or without a gym or special equipment. Last winter I spent 3 months just doing body weight circuits in my apartment and to be honest, my physique looked about the same as when I was training in the gym.

Why I Am Canceling My Gym Membership This Week

This week I am going to cancel my gym membership. This is a BIG deal, because I have had an ongoing gym membership since 1988. Honestly, I have had a membership to a commercial gym for over 20 years. Even last winter when I was working out in my apartment, I still paid the monthly fees. I guess it is a safety net, my comfort zone, my security blanket…one that I am going to let go of. I am canceling my gym membership for the rest of 2009.

[I love the idea of getting outside of a comfort zone to evolve in a discipline. This two minute clip from Batman Begins is one of my favorite movie clips of all time. I always love the scenes where the hero goes to an isolated mountain or forest and learns from a master of some sort. I am a sucker for these scenes…can’t get enough!]

Am I Going Away to The Mountains to Learn from a Master?

Not really…but I am dedicating the next 3 months to master the skills of getting ripped with body weight training. Ryan Murdock, who was awarded “Master Trainer of the Year”, by the Martial Arts Hall of Fame…just created a high-level body weight course that I plan on mastering over the next 3 months…

Advanced Body Weight Training

Note: I am just going to be “gym free” for 3 months. I actually enjoy working out in a gym, but want to master the skill of getting fit anywhere…regardless of equipment. Ryan and Adam’s new course uses an approach to body weight training that maximizes tension isometric holds, to create a hard “gymnast body”…while dropping body fat.

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

{ 62 comments… read them below or add one }

Jessica September 27, 2009 at 8:25 pm

I thought to really get “ripped” you had to do more then just body weight exercises. Is that just to say toned or can you actually get ripped just using Body weight?

flowerd September 27, 2009 at 9:14 pm

hey rusty great post..i wanted to ask you..what does your girlfriend do for her fitness?

Bobby September 27, 2009 at 9:51 pm

When I went to the fitness black book private blog I found no where to enter my email address below even though it said to enter the email address below, does this mean the 200 spots are already filled? I’ve also always been a fan of the individual special training scenes in movies, and want to be able to take part in one.

Donkey Lips September 27, 2009 at 11:00 pm

Hey Rusty good article True Blood is an awesome show so is Always Sunny they’re also in my top shows to watch (Most of the HBO shows are good, Hung, East Bound and Down, The Sopranos are all great). I’m really hoping to make it into the Private Blog. I live over in Ballard and do mostly Bodyweight Circuits and Sprints to stay in shape along with IF and psuedo Primal Eating.

Anthony September 28, 2009 at 12:38 am

ALWAYS SUNNY!!!!!!!!!!!!
great choice rusty. i’ve been watching seen since the summer before season 3 myself. season 4 was a let down so lets hope season 5 redeems it!

anyway, great article as usual. i feel like i fit into the boat of being slimmer, and as you know i’ve had my fair share of problems hitting the gym too hard. the fact that you are cancelling your gym membership goes hand-in-hand with my sentiments: even though i haven’t made as good use of the gym as i’m sure you have, i think the main idea is to get fit w/o it, and it is definately attainable because of your very website!

the old school way of doing it has been working for a very long time, from the ancient greeks and romans to marlon brando and paul newman; and i thank you for really bringing it back with this post! thank you once again for giving us different approaches and stressing that “a true master of fitness should be able to get fit with or without a gym or special equipment”
hopefully I can be a part of this private blog!
keep it up man!

Aditya September 28, 2009 at 1:43 am

I myself am a fan of True Blood. Guess you should also give a read of the books Twlight. Dont get me wrong, but do not watch the movie Twiligh for that. The movie is awful and I really detest such teeny romantic movies ALTHOUGH the books from which the movie has been inspired are majorly awesome!

Anyways, heres a question from my side, Rusty, after a long time ๐Ÿ˜€

I follow a low carb, high protein diet (basically Paleo) with 3 fasts every week. Its based on Eggs, Chicken and Protein Shakes. And I have a beer or two at the end of the week and sometimes I have Rice, same at the end of the week. I have managed to come down to 11% bfl over the time. I do not have salt or grains or sugar over those 6 days of the week. Now, If I go eat Chinese or Asian food, I see that my body for the next 2 days look less defined (although I am not ripped yet but I can see my veins over my arms when I am on the diet). Now the question is, if I go OFF my diet over say 2 or 3 days at a stretch, how long should I take to get back to that original defined look? Should I be following a majorly low card diet? Should I be going on continuous 3 days fast following that? Any special workout you would recommend for the same?

Also, I am eager on applying for that private blog of yours, have sent you a mail.


Elliot Wilson September 28, 2009 at 3:07 am

@Jessica just do a Google search for ‘Bar-barians’ or ‘Bartendaz’ and you’ll soon think otherwise! I find it is a lot harder to train your leg muscles using just bodyweight though.

Auzzie Dave September 28, 2009 at 3:21 am

Hey Rusty what would your recommendation be to someone who is 20 years old, light (6’0 and 162 pounds) but does not reveal a good set of abs. My bodyfat is probably somewhere in the 12-14% range. Naturally, I do not think I should try to lose weight yet I want to lose bodyfat and attain a V-shaped body. Is this impossible to do one without the other? Would you recommend building muscle first and then dieting down later? Just a little confused and seeking some guidance. Thank you sir.

syb September 28, 2009 at 8:29 am

I have been doing very light / weak beginner bodyweight training because I want to take up kung fu in the beginner of the year. Sooo, this is great ๐Ÿ™‚

Michael - The Fat Loss Authority September 28, 2009 at 12:50 pm

WOW… big step Rusty saying bye bye to the gym. Kudos to you!
I’ve considered doing this in the past but when it only costs me $9.99 (signed up during a opening gym promo 15 years ago) it’s hard to complain.

Great point about stable insulin levels by the way…


Jaison - Seattle Strength Coach September 28, 2009 at 2:30 pm

I think that at some point, you’re going to need to get your gym membership back.

Good luck!

Kizuwanda September 28, 2009 at 2:32 pm


I want to thank you for all the information that you crank out on this site! You got me back into intermittent fasting and helped to lower my anxiety about eating less in general. I have been following these new habits for the last few weeks or so and have already gone down in my jean size.

I REALLY want to thank you for your recent email and your introduction to Adam Steer and his work. I have the TT manual and enjoy bodyweight exercises but am bored with standard exercises, to be honest. The CST that Adam has going on is awesome! I am exicted to try this out today during my lunch break.


Rafi Bar-Lev at Passionate Fitness September 28, 2009 at 2:35 pm


I have to admit I’m a sucker for body weight exercises. I think part of my fascination with them is you can do so many crazy movements without having to worry too much about injuries. Also, your private blog idea is really cool.



Michael September 28, 2009 at 3:07 pm


For legs, try doing sprints, hill climbs, and pistol squats. I find them all pretty effective.

ken September 28, 2009 at 3:19 pm

cool hope i get into the exclusive blog, sounds awesome.

Adam September 28, 2009 at 4:55 pm

I have been a religious reader here for over 2 years now. I have read every single article you wrote. I have to say my favourite of all is the Blueprint. It sums everything up into a straight forward package that can help individuals who are just starting out to those who are just a few months away from attaining thier goals.

This site is a big part of my life. 2 years ago I was quite out of shape and a fulltime smoker. Then I found fitnessblackbook.com. I began to read all the articles a few times over and over to motivate me. I started to run and jog in the middle of January in 30 degrees below 0. I used hikers that did not fit and snow up to my knees. I quit smoking and have been smoke free for 1 year and 9 months now. I am currently sitting at a comfortable 10-11% BF.

There is no way I can fully explain the impact this site has had on me. Boosting confidence and self-esteem to name a couple. Its like my secret little weapon that I can turn to when I need that extra bit of push. I just wish I had the opportunity to give something back to the site. And I feel being one of the 200 lucky individuals to be selected would give me that satisfaction. I did not write this to persuade my way in. I wrote this because I still have a lot to learn, but I feel I can provide a lot great feedback.

Thanks for your time Rusty,

Trygve September 28, 2009 at 9:07 pm

woow i googled the stuff and all other things linked to this. its amazing. regardless off im making the blog or not, im canseling my gym membership tomorrow after 5 truthfull years.

HOLY #$%! see this guys

im going away to my cabin for a month or however long i feel like so this is just perfect timing. i love the universe ๐Ÿ˜€

M0L September 29, 2009 at 12:10 am

I follow true blood, and I can tell u..that man is stupidly fit!

FitJerk - Flawless Fitness September 29, 2009 at 3:02 am

Rusty, how extreme are you going with this? For example I’ve gone without gyms when away for tumbling competitions for a week or so and grabbed my nifty pair of resistance bands (they can give upto 100lbs resistance).

Let me know. Also, I have little 8 year old athletes in my gymnastics gym who are jacked to the sh*t and hey… no weights for them. Just solid conditioning. If you want some gymnastics conditioning routines then hit me up… should be interesting to see the results on an *ahem* older dude. You know where I reside ๐Ÿ˜‰

Gino September 29, 2009 at 3:10 am

My man, I’ve been following your blog (aka found it and read every single one of your posts in 2 days) for the last few months and you are doing a great thing.
I am 20 years old, 5’11” 150lb. I am in a fraternity and am surrounded by “bodybuilders” who go out there training with supplements and puffy meat head muscles.
I switched my style to yours and have great results. I am in really great shape and very toned.
Also a huge fan of bodyweight exercises as I know how strong you can get. I was into freerunning for a while (until I tore my ACL doing a sideflip…) but what I experienced with bodyweight has completely changed me.
I am currently in good shape but would love to be part of this program as a dedicated collaborator, because we are all in this together.
Already signed up, hopefully i’ll make the first 200, but either way thanks rusty!

Shaun September 29, 2009 at 3:52 am

I saw that you were quitting your membership from the newsletter. It’s never really needed anyhow. Bodyweight exercises with dipping belts and others work just as well.

speed xXx September 29, 2009 at 4:10 am


OMG!!! Thank you so much for doing a post on Ryan Kwanten as I requested you to do so. You’re the best bro!… keep it up! Thanks again! ๐Ÿ™‚

Yavor September 29, 2009 at 5:54 am

Hey – another show for me to check out ๐Ÿ™‚

speed xXx September 29, 2009 at 8:04 am


Forgot to ask, what do you reckon his BF % and wight is in “True Blood” considering his height is about 5’10”? Thanks

Hassan September 29, 2009 at 10:29 am

Ross have you ever been on Ross Enamait site …Rosstraining.com

He has written a whole book just on body weight traning excercises which is excellent its called “Never Gymless”


Jason G September 29, 2009 at 2:13 pm

Call me old fashion, but Mechad Brooks body from true blood is what I am trying to achieve. I am going for the bad a** warrior look without letting myself get into the bodybuilder realm.

Brandon September 29, 2009 at 2:41 pm

Props to you. Its ballsy to quit a gym membership…i just get scared thinking of not going to a gym, and not getting a hard enough workout using body weight. I just dont know anyways to workout my back without a pull up bar. Therefore..dependent on gym.

Jason G September 29, 2009 at 2:49 pm


Just wanted to let you know it has been about four months since my initial sixty pound weight drop from 255 down to 195. I am about 200lbs now and am starting a new calorie restriction diet that I am hoping will take me down to 180-185 by the end of the year. I will be doing a strength training full upper body day every four days. I will also be doing HIIT on the stepmill, core exercises, and pull-ups every other day. Anyway I wanted to voice this goal on your site to increase my accountability.

baz September 30, 2009 at 5:17 am

How much cardio is too much when trying to get lean. I currenlty do high intensit strength training 4 days per week to boost my metabolism and maintain muscle but i also need to do cardio to burn fat. I’m thinking HIIT on one of my off days at least and maybe low intensity cardio after my weights training. Does this sound ok, or should i skip the low intensity after weights and do more HIIT on my other off days? Can too much cardio hinder fat loss?

baz September 30, 2009 at 8:50 am

Rusty, is there a difference between when your body starts to lose body fat and when you actually see a physical difference in change? Ive been training for almost 4 weeks and i havent seen a physical change as yet. My workout and nutririon plan are pretty good so does it take time to see a change physically and if so are things already happening that i juist havent noticed yet?


The Spaniard September 30, 2009 at 11:25 am

as much as I would have loved to be part of your new “experiment”, I am sorry to say that I won’t sign up because I am quitting. I will continue to read this blog, but I am done.
Since the beginning of the year I have been working out regularly and eating extremely well. My goal was to go down to 172 pounds (I started the year at 200) but no lower, because like I told you many times, at 43 I don’t need to look like one of the guys from Abercrombie & Fitch. I wanted to pursue the weight and look I had when I was playing rugby. Well, yesterday I went to the doctor and despite all the good things I have done my weight is now 208. Although they are going to check if my thyroid is hardly working, the main reason why nothing is working is STRESS. I am basically sleeping 4 to 5 hours, I am tired all day long and don’t enjoy working out. I also realised that because all of this I was starting to become obsessed with losing weight (and this is never good) and I wasn’t really enjoy life (not that you can enjoy it too much when you don’t know if you are going to make it to the end of the month).
So I have decided to follow a famous Roman quote: “Mens sana in Corpore sana”. That is, I want be able to look good until my brain is at peace. So from now on I am only going to concentrate in the business, eat well but eat everything and exercise whenever I am in the mood.

Alexis segura September 30, 2009 at 1:13 pm

Hi Rusty, to be honest Iยดm a little nervous about leaving my gym. I cannot afford the membership but I think that without a gym Iยดm gonna lose my actual lean body. (i apologized if my english is not so good, iยดm writing from mexico city and iยดm not fluent un your language.

Barry September 30, 2009 at 5:40 pm

jason g, Ryan looks a lot more athletic than Mechad and would have a higher level of fitness. Mechad obviously pumps his muscles (6-12 reps) and therefore they look soft and in my opinion overdone because he looks like he spends much of his day in the gym. If you are thinking about female appeal and funtionall fitness ryan has the better body. Anyway your fitness regime HIIT,strenght training etc is going to get you a body similar to Ryan rather than Mechad. Good luck with you fitness goals.

Aditya October 1, 2009 at 12:46 am

@speed xXx
I think he is at a bfl of 6 or 7%.

If you are saying Mechad pumps his muscle (6-12 reps) what do you have to say about Jason then? ๐Ÿ˜€ I guess Mechad sure must be on a much higher rep than that. I might be wrong!

Jason G October 1, 2009 at 2:42 am


Thank you for your response. Good looking out. In general I would agree with you. One thing you should keep in mind however is that most actors use the 8-12 rep range for muscle growth and then lean out to get the Danial Craig look in James Bond, Brad Pitt look in Fight Club, and even Ryan Kwantens look in True Blood. You see body weight training can produce myofibrillar hypertrophy when done slow and when your body comes close to failure at five or so reps. However most athletic people, including Ryan Kwanten, probably can do more than ten pull ups, more than twenty push ups, and so on. So Ryan Kwantens body is more a product of higher reps than it is of strength training.

Mechad Brooks on the other hand is a little too large in many photos, but he got really lean for some scenes in True Blood. Mechad Brooks has a well shaped chest and broad shoulders resulting in a more distinct V shaped body than Ryan Kwanten. Ryan Kwantenโ€™s muscle development can be easily produced in a year of weight lifting. If Mechad Brooks performed strength training for three months, cut down on the carbs, and took his body fat down by three or four percent he would have an amazing physique.

I do agree with Rusty that you can get the Brad Pitt/Ryan Kwanten look with strength training and that your muscles will look more defined than traditional approaches. However people need to watch out when they say strength training does this and bodybuilding does this. A person who does 8-12 reps and doesnโ€™t let himself get to big can look very close to a person who used strength training if they have the same body fat levels. Similarly a person who does primarily strength training can get larger if he constantly increases the weight that he is lifting.

I cycle between methods that promote myofibrillar hypertrophy and sarcoplasmic hypertrophy as a speedier way to reach my goals. I will spend the rest of the year lowering my body fat and spend next year developing a little more size and definition to my chest and shoulders by using both high reps and low reps.

baz October 1, 2009 at 6:20 am

To any guys who can answer this. To lose bf and get into single digits im eating about 1500 calories per day. 70% comes from protein and the rest from carbs and fats. Di i really need to eat multiple times per day or is it enough to eat 2 meals and 2 preotein shakes which equal up to 1500 calories? Or will it be a bad thing if i ate less that

baz October 1, 2009 at 6:23 am

less than 1500 calories? ALmost no carbs aside from that which comes from vegetable and fruits and not much fats. I know about the ESE diet but im not following it becasue i want to keep doing what im doing now and see how that goes becafore i change anything. Will it be better if i ate 1000 calories almost all comming from meats vegetable and fruits or will is be a bad

baz October 1, 2009 at 6:23 am

to eat that low i meant.

Thanks alot

baz October 1, 2009 at 7:44 am

Just to add as long as my protein intake is high does it matter how low my calorie intake is to prevent muscle loss and still burn 1-2 pounds of fat per week?

Yash October 1, 2009 at 10:17 am

Hey Rusty,

Congratulations and good luck with giving up your gym membership! I take advantage of the fact that I get to go free at college, but I don’t know how practical one would be in the real world, especially considering I will be very busy in my chosen profession after graduation. I guess I better get my licks in now in the weight room. The private blog idea seems awesome. Group efforts to get in shape work really well. I wish I could do it. I’m still playing rugby and going through fire academy, and I’ve learned from past experiences that trying to lose weight during intensive sport seasons isn’t the best idea for performance or health. That usually gives me the summer as well as a month around christmas time.

wolverine October 1, 2009 at 2:21 pm

Jason G, i agree with you school of thought, i know i have asked this question many times, but i would like to know your view. I am naturally large and despise being big, if i did bodyweight circuit consisting of 70 press up, 70 squats, 70 v ups and 70 burpess, then round 22, 50 of each, then round 3 20 of each, would i put on muscle or lean out, i hate being bulky, my chest is huge and wide and doesnt look good in suits!!! thanks

Jason G October 1, 2009 at 2:56 pm


what is your height, age, and weight? Find out what your Basal Metabolic Rate(this is how many calories you burn when you are inactive) is and use this tool to help you find what calories you should be eating. There are BMR calculators on the web. There is 3500 calories in a pound(3500 divided by 7days in week is=500). If you eat 500 calories less per day than your BMR you will lose at least one pound a week. If you eat 1000 calories under your BMR each day you will lose at least two pounds a week. If you can burn another 500 calories a day by being active than you can lose another pound a week. For every 500 calories you cut out of your diet each day you will lose a pound. This is weight loss made easy.

Anyway eating vegetables will make low calorie days easier because the fiber will make you feel full. Eating meat can work to help retain muscle, but it is risky because calories can vary greatly from cut to cut depending on fat content. Some rib eyes are fattier than even other rib eyes for example. I would get my protein from eggs and well measured scoops of whey protein.

Remember that only a small amount of protein will actually be used to rebuild your muscles if the calorie deficit is to high because your body will be using protein as energy. More conservative calorie cutting with just enough protein to fuel your muscles is the best way to retain muscle and lose fat. This can be done by eating your protein when you are inactive(right before bed for highly active people). This is another reason why Rusty’s no eating before the gym is great when losing weight(this rule is especially important for protein consumption).

Donkey Lips October 1, 2009 at 3:08 pm

@ Baz –

You can eat low in calories for only 3 to 4 weeks without doing much damage. Outside of that and you can really screw up hormones including testosterone. Eat plenty of fat (30% of your calories from fat, remember fat is 9 calories per gram, protein 4 and carbs 4). Fat will keep your testosterone levels up. I would still implement Eat Stop Eat if I were you. ESE allows you to be more felxible with your diet, everyday doesn’t need to be super strict you can fast once, twice even three times a week and eat more on non fasting days and then still average 1,500 calories per day. Plus with ESE if you eat too much pizza or junk food one day it’s easy to fast and make up for your poor eating.

Jason G October 1, 2009 at 3:40 pm


The quickest way to lose that muscle is not to use it. There is a concept called muscle shifting. I am not fortunate enough to be large enough to try it. But basically you work out the body parts you want to maintain and not the body parts that you want to get smaller. Your body will naturally want to get rid of any unused muscle because it requires resources to maintain it. This process will be slow so you can jump in at any time when you are happy with your size. You can speed up the process by lowering your protein intake so that the muscles that do need protein take part of it from the unused muscle mass. So basically just stop working out your chest. You will reach your goals much faster than trying to find some rep scheme that helps shrink it. You can also lose size by doing a lot of cardio or going on large calorie deficits. Combine these three methods and you will reach your goals very quickly.

Aditya October 1, 2009 at 3:48 pm


Dude I will share my experience with you. I came down from 18% to 9.4% in 5 months without losing muscle mass. I used to think about how much protein or how much carbs I should be eating. As time flew and I read stuff by experts like Rusty, Brad, John and Craig I figured out, in a word, realized that counting the nutrient percentage is BS. No matter what you eat ALL that matters is the amount of calories you consume over a period of time. If you consume less calories than you burn you will lose weight in the form of fat IF you are following some kind of weight training.

The amount of protein you consume plays a very small in how big your muscles are. The amount of tension you apply on your muscles while lifting those weights is all that matters on the size of your muscles.

The number of reps and the volume of weights you should be lifting for a particular type of look is something I dont want to talk about because I still have to attain much knowledge on that part.
I know a bit on it, but I wont comment on that part just in case I might be wrong.

Thats all from my experience part. Rusty will be in a better position to correct me or explain it to you in a much better detail!


Aditya October 1, 2009 at 3:58 pm


I have a suggestion. You can put up a forum or something in this site where we can discuss things as we want. We all have a lot of questions which we would love to discuss. That way things dont get cluttered haphazardly. You can moderate it or choose people as moderators too. Our queries will be more ordered that way ๐Ÿ˜€

Just a suggestion, its upto you. Your blog still rocks and I am one of its biggest fans.

PS: I remember you were talking about a forum kind of a thing once.

admin October 1, 2009 at 5:44 pm


Getting ripped is about increasing your ability to generate tension in the muscles while having a low body fat level. While heavy strength training is a great way to do this…body weight exercises done in a specific way can accomplish the same thing. To be honest, the best physiques are normally created with a mix of both weights as well as body weight exercises.


She does body weight training only, along with walking on a regular basis and eats well. She looks fantastic!


Should be fixed now.

Donkey Lips,

Very good…that Olympic Gym in Ballard costs a lot…I would avoid that as well.


Season 5 has been pretty good so far. I loved their attempt at a road trip to the Grand Canyon. I should have my girlfriend, see if she can make me a Green Man costume for Halloween. I like gyms, but love the idea of taking breaks every now and then. This new course that Ryan and Adam came up with is a whole different line of thinking. You will love it.


Eventually you will be lean enough to where the Chinese food won’t effect you as much. I wouldn’t do the ESE style fasts 3 days in a row. What you are going to find is that you will slowly reach your target body fat percentage over the next few months. If you want to get ripped like never before, then at some point you can go aggressive like outlined in the Vacation Body Blueprint. Don’t get overly stressed about carbs at this time…just keep at it and you will do well.

Auzzie Dave,

Yeah…why don’t you try 6 months of building strength in using a 5×5 rep range and a higher volume of lifting than I normally recommend? You will build a bit of dense muscle and it won’t be excessive. Then work on maintaining that while dropping the last bit of body fat. That is what I would do in your position.


I wish I would have taken martial arts of some sort when I was younger. It looks fun.


At $9.99 per month you should never cancel…even if you just went 2-3 times per month it would pay for itself.


I plan on getting back in the gym in January. Just working on mastering body weight work this winter. I will also implement some of these techniques when I get back to working out in the gym. This is just because I do enjoy the gym…I have seen people who never go to the gym with outstanding physiques.


Yeah…the CST stuff is really fun and a great change of pace. I feel like a complete beginner again…which is exciting in a way.


Yep…much less chance of injuries with body weight work…plus you build “real world” strength. I am strong as hell at curls and rows, but it doesn’t really have a lot of use outside of the gym.


Yeah…I plan on making it as fun as possible.


Thanks for the compliments on my site and free ebook. I really do my best to help people understand they can be fit without being fitness obsessed. Love it that you quit smoking and are at 10% body fat. That is outstanding!


Great…all of the gym owners and managers are going to hate me ๐Ÿ™‚ That is cool you are going away to a cabin for a month. Someday, my dream is to live in a fishing village in some remote part of the world each winter with my girlfriend. Maybe live there January through March. This body weight stuff will be a life saver.


Yeah…he looks much more ripped on the show than what it looks like on video.


Yes…I am old, but I won’t use that as an excuse to become soft. I turn 40 really soon and I want to look in better shape at 40 than I did when I was 20.


Wow…you did a lot of reading in 2 days. I think I have 250+ posts now! Very cool. Let those other guys aim for the bodybuilder look…you can be one of the few guys who “gets it” at your young age.


I am canceling the gym membership, but will likely join up again in January (probably at a different gym for a change of pace). I love the idea of not having to rely on a gym and can’t wait to be 100% free to see what it feels like.

Speed xXx,

You bet…thanks for requesting it. I love the show. I don’t have HBO, so me and my girlfriend went through season 1 on Netflix recently. Can’t wait for season 2 to come out on DVD. I love the way they say “sookie”. The New Orleans accent is really unusual.


Rent season one on DVD…you will love it…it is about vampires living in modern times as a minority group. They want equal rights and all of that…it is really well done.

speed xXx,

He seems exceptionally lean to me. In some scenes he looks as low as 4-5% body fat…other times around 6%. He looks like he holds a steady 6% then diets down a bit for certain scenes.


Yeah…I like Ross…one of the guys over in his forum was slamming my site and he backed me up. Great guy, who is also extremely fit.

Jason G,

He looks like he is in great shape as well. Two different looks, but both guys pull it off well.


I feel the fear but I’m letting go. The biggest thing is that this particular body weight workout feels so good on the joints…it is also aimed at joint mobility. I am a strong guy for my size, but I am not as mobile as I would like to be. My goal…have the same look and muscle density, but have the same joint mobility I had when I was in Junior High. This program over the next 3 months should do the trick.

Jason G,

Heck yeah! You can do it.


Too much cardio can hinder fat loss. My suggestion…do HIIT 2-3 times per week after your strength training sessions. On 1-2 off days just try to walk for 30-60 minutes (outside somewhere). That will give you 4 days where you workout each week and 3 recovery days (2 of them are active recovery…by adding in walking). Sometimes you lose fat, but then your muscles flatten out a bit due to less calories…so it “looks” like you haven’t lost fat. At some point after you lose more fat, you will notice the fat loss. I find that it takes 4-5 pounds and from that point forward every pound lost makes a positive visual impact.

The Spaniard,

I am kind of bummed out that you are giving up…If you ever change your mind I am here to answer any questions. I hope you still stop by and comment. I don’t endorse that anyone gets obsessed…I am more interested in helping people live a full and exciting life, which is why I want to help people get this weight loss thing “out of the way”.


I know what you are saying. The thing I have realized over the years is that it is really easy to get back strength even with a full layoff from the gym (haven’t done that, but I’ve observed this hundreds of times). It is also kind of hard to lose muscle if you are active on a regular basis. Staying lean is more about diet. Your English is great, by the way…and I LOVE Mexico…My dream is to live for a year in small fishing village near Puerto Vallarta. Me and my girlfriend visited Yelapa and were hooked. No cars and friendly people riding around on horses…loved it!


Life outside of college is busy…which is why it is nice to be able to get fit at home. I love working out in a gym, but hate how much time it eats up…20 minutes to my gym and 20 minutes back. I am saving quite a bit of time just working out in my apartment. It is really effective to do this in winter…especially if you live in an area where the roads get really icy. Saves on gas as well.


I couldn’t have said it better myself. People need to let go of the concept that “more protein leads to more muscle growth”. Muscle growth is much more about training volume than nutrition. Once people drop their obsession with protein intake and muscle loss, they will find that they will reach their fat loss goals at a rapid pace. A lot of people add many more calories to their diet out of fear of muscle loss. Your response is spot on! Also…I may do a forum at some point, but to be honest…I love seeing all of the comments below the posts. Not something I will do any time in the near future. For now, head on over to passionatefitness.com …we are trying to get that one up to critical mass (which is tough to do with a new forum).

Great comments!


matcha October 2, 2009 at 2:21 am

ryan kwanten interview – he talks about how he keeps fit. interesting to note that he has been doing yoga for several years, aside from a variety of sports.


Yavor October 2, 2009 at 7:38 am

Yeah working out at home saves time and money. Especially if you are just maintaining, it is perfect.

Last year I trained in the winter with the turbulence training bodyweight circuits. This time I bought a set of adjustable dumbbells and am doing some of the stuff I learned from Adam and Ryan…

Bill October 2, 2009 at 9:11 am

Hey Rusty,

Man, I agree, give me a hero who struggles to reach a high mountain to glean knowledge from a master any day. Facing the challenge of truly knowing what we want …then facing the challenge of getting it….now that is Awesome!!

That same feeling comes to me thinking of your new 90 day challenge Rusty…so Really looking forward to getting outside that comfort zone, to become what I like to call adaptively fit. Able to adapt to any situation, get fit with whatever is around you, and Grow in mind and body from the experience. Now that Rocks!!
Especially by doing it the Ole’ School way.

Know these next 90 days will eye and mind opening too..
Looking forward to it!

Best Always,


Jason October 2, 2009 at 7:55 pm


I really love the site. It has been great for me.

With this workout, how often is a pull-up bar needed? I ask only because I am unable to have one in my current place. I’d love to look into purchasing this workout, but I’m afraid I won’t be able to utilize much of it from my place. Thanks.

Valerio October 6, 2009 at 9:01 am

Hi Rusty,

I loved http://www.beastskills.com
There are some really nice bodyweight skills here, I’d LOVE you to have a look, and maybe a post? ๐Ÿ™‚

Cheers from sunny Rome,
keep up the good work


Stews October 16, 2009 at 3:42 pm

He looks small and weak to me. This is the body I’ll get if I don’t go to the gym? No thanks, I’ll pass.

Ty February 10, 2010 at 4:03 am

hi rusty,im 18 i have been following a lot of your tips on working out ince i got to college and i think so far your the only guy that makes sence and doesnt just try to sale a product so i have a lot of respect there for you, with that said..i see you have a lot of celebrities where people want to have a approach to how they work out, if you could ( since i follow your site almost daily) do a backround on ryan reynolds he has one of the best bodies in hollywood and i know me and many other people would like your expert knowledge on how to get a body like this..thank you for all u do!!


Leonid July 20, 2010 at 3:38 pm

I just wonder. Why we’re talking almost exclusively celebrities. Who by default has attractive bodies that
girls like ? Male strippers. The perfect mix of model, athletes and bodybuilders looks. Male fitness models also have nice physique similar to male strippers.

We want to be sexy and strong – to attract opposite sex and dominate competitors. Ego-driven world.

clark October 12, 2010 at 1:48 am

I know this thread is old, but I wanted to comment on The Biggest Loser. (Ironically) 70-544 I’ve caught quite a few recent episodes at my gym where they had the largest contestant they have had to date, (who actually won). While I’m in the gym watching these people on that 70-545 show kill themselves working out, it baffles my mind as to why they chose such a method. I’m a big follower of Warrior as well as Eat Stop Eat and a huge fan of Lyle’s RFL. Isn’t diet 99.9% of the problem? 70-547 Couldn’t they loose just as much or even more weight by simply doing Eat Stop eat or Lyles RFL program? with moderate exercise? I also noticed , that most if not all haven’t been able to keep 70-548 it off.

Shawnlee100 February 12, 2011 at 4:11 am

hi rusty,im 18 i have been following a lot of your tips on working out ince i got to college and i think so far your the only guy that makes sence and doesnt just try to sale a product so i have a lot of respect there for you, with that said..i see you have a lot of celebrities where people want to have a approach to how they work out, if you could ( since i follow your site almost daily) do a backround on ryan reynolds he has one of the best bodies in hollywood and i know me and many other people would like your expert knowledge on how to get a body like this..thank you for all u do!!

Shawnlee100 February 18, 2011 at 2:16 am

hi rusty,im 18 i have been following a lot of your tips on working out ince i got to college and i think so far your the only guy that makes sence and doesnt just try to sale a product so i have a lot of respect there for you, with that said..i see you have a lot of celebrities where people want to have a approach to how they work out, if you could ( since i follow your site almost daily) do a backround on ryan reynolds he has one of the best bodies in hollywood and i know me and many other people would like your expert knowledge on how to get a body like this..thank you for all u do!!

sports March 9, 2011 at 1:33 am


well I have just acquired a domain name and looking to create a blog very shortly on MMA.

I was wondering if you could email me or provide a email address that I could ask you a few questions on blogging etc.

At the moment I am loving the site and also Nate Green’s Experience blog.

Keep up the good work โ€“ I’m loving it!

Best regards,

buying house May 17, 2011 at 6:31 am

Is it just me, or does Ryan seem less cut and has picked up some weight since last season? Don’t get me wrong, he’s a hot and handsome man– but I noticed that almost immediately when some of the first interviews for season 3 were released earlier this year.

wayne martin August 20, 2011 at 4:14 pm

True Blood Fans Check out Ryan Kwanten aka Jason Stackhouse in his new movie Griff the invisible here’s the official FB page with the trailer http://on.fb.me/nyL6LH

paleo September 9, 2011 at 6:32 pm

Is it realy true that he is following the paleo diet?
I’m also on it! Hope one day I’ll have abs like him! ๐Ÿ™‚

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