Cam Gigandet’s “Never Back Down” Workout Aproach

November 26, 2008

So I rented a pretty bad movie the other night, called Never Back Down. It had terrible acting and cheesy lines, yet I was completely entertained. I am a sucker for movies where a guy gets beat down and then trains hard to learn some fancy fighting technique. I prefer it when they go to the mountains or jungle and use extreme training techniques with a “master”. In the movie Kick Boxer, Van Damme had raw meat tied to his legs and had to run away from German Shepherds…now that is the type of corny action I get into!

Cam Gigandet – Also Has a Big Role in the movie Twilight

Okay back to Cam Gigandet in Never Back Down. The guy is seriously conditioned! This is the type of look that many guys would aim for and believe me…women dig this guy and his physique. The ironic thing is that the mainstream bodybuilding sites tear guys up in the forums for asking how to achieve this type of look (which is one of the reasons I was driven to create this site in the first place).Β I guess I think the ideal look for men is to be slim and in good shape, while still looking great in clothes…and women to be in great shape while still looking like women (kind of like the men and women in James Bond movies).

Why Most People Fail to Achieve This “Refined Look”

Cam has a degree of definition that few people achieve. It is obvious that he spent a long period of time on fat loss and less time on building muscle. After doing a bit of research, I did find this to be the case. They wanted him to be lean and slim and Sean Faris (the good guy in Never Back down) to be a bit more muscular. They wanted Sean to look quite a bit bigger than Cam. While Cam was working on slimming down, Sean Faris lifted heavy and put on 15 pounds of muscle.

Cam Gigandet vs Sean Faris

It is hard to look extremely sharp, when you first get lean. You need to stay lean for a while to look razor sharp.

While Cam was working on getting lean during the entire preparation for Never Back Down…Sean spent a large portion of that time gaining muscle. They both wind up in great shape, but Cam’s physique is more refined. He abs are crisp and sharp, his face has a lean look like a model in GQ, etc.

Sean winds up a bit less refined, due to less time devoted to getting sharp. While he has more muscle than Cam, he looks much less conditioned. It would probably take him another 2 months to get that sharp look that Cam has achieved.

Too Much Focus is On Building Muscle…

It should be obvious that Cam Gigandet doesn’t have a body like the typical guy in the gym. His body is much more athletic looking and refined. If anything he looks more like a soccer player or a surfer. A routine based around HIIT with low volume resistance training is the key to this look. A clean low calorie diet is also mandatory to tighten up the physique.

It Takes Very Little to Maintain Muscle Mass

Just a few brief resistance training routines each week is all it takes to maintain muscle mass. Don’t believe the hype that you have to lift 4-5 times per week and eatΒ  protein every few hours to maintain muscle mass.Β  This is a myth that has been perpetuated by supplement companies for years. Brad Pilon addresses both of these points (backed by scientific research) in his book, Eat Stop Eat.

A Lot of Your So Called “Flaws” Disappear When You Get Lean

A mistake a lot of young guys make is that they keep trying to gain muscle to “even out” their physique. Their lower pecs are bigger than their upper pecs, they don’t have visible side delts, cant see their abs, don’t have a “v” shape, etc. What I recommend is to work on getting to 6-8% body fat and hold it at that level for a few months. I’m betting that 80% of what people think is muscle imbalance is just body fat.

[Here is the trailer to Never Back Down…kind of like The OC meets Karate Kid]

People Vastly Underestimate the Time it Takes to Get Lean

Most people start WAY too late in their quest to get in great shape for the summer.Β  A lot of young guys spend 9-10 months out of the year trying to gain muscle and 6-8 weeks trying to lose body fat and get lean. I would suggest working on getting lean 6 months before summer. Of course the ideal situation is to stay lean year round, which is what I chose to do…but the reality is that most people “let themselves go”.

Staying Lean Over a Period of Months for the “Refined Look”

If you want to look your best for summer or a vacation, hit your target weight 2-3 months before that time…your body will sharpen up dramatically if you can keep lean for a period of time. Get stronger during the last 2-3 months while maintaining the same weight and body fat percentage…and you will reach a very high level of definition. This is why gymnasts look so ripped…they improve muscular function without an increase in size (something that very few people focus on…but a way to look outstanding).

You Don’t Need Tons of Muscle to Achieve This Look

This look isn’t about bench pressing 315 pounds, lifting to failure, doing heavy deadlifts, etc. You will get this way by dieting correctly and doing intervals to torch body fat off of your body. You will need to do some resistance training to maintain muscle, but you don’t necessarily need to gain a bunch of muscle for this look. No need for crazy amounts of protein or calories either. Think about increasing muscle performance while dropping weight…and you will be on the right track.

A Cam Gigandet “Case Study” – The Vacation Body Blueprint

I just created a $49.99 (Free Beta Release) 56 page course case study where I helped two guys achieve the lean look that Cam Gigandet had in “Never Back Down”.

cam gigandet never back down workout

[I took two guys who were in decent shape, but slightly flabby, and taught them how to get ultra-sharp and lean. Head on over to the free download site by Clicking Here.]

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

{ 67 comments… read them below or add one }

Josh Basara June 4, 2009 at 10:57 am

and if anyone could tell me a good diet to stay lean which will benefit me in soccer thanks

daniel June 6, 2009 at 10:35 am

Its specifically Cam Gigandet in this film that turned me off traditional bodybuilding for good. Its about as peeled and shredded as Ive ever seen anybody and whats cool is the fact that he still looks strong and fit and healthy. He also looks great in clothes as well, and his leaness makes his face very chiseled and masculine. Ironically he looks ten times more manly that the average bodybuilder, most of which carry a bit of a gut, have a fatter face and some have an “hour glass” shape – big chest, wide waist and hips, and a huge butt and thighs. If they’re not in contest shape its not a good look.

Craig June 11, 2009 at 6:34 pm

Rusty –

This guy’s physique is my current fitness goal and I feel like I’m within reach of being there.. I’m not sure if my pic will show up on this post or not, but I still have work to do.. anyways I’m very determined and motivated, just a bit confused..

I don’t know how accurate the electronic body fat monitors are at my gym, they are new but are they accurate? Because I have been leaning out noticably within the past 2 months following your site, it’s like my second bible! Thank you by the way! Everything here is so useful and I visit this site at least twice a day. But anyways those devices are showing me at 4.1% BF on a constant basis, which at that number should be as lean as Cam, but I still feel like i have too much fat and not enough definition. Maybe because I just got this lean I need to wait for the skin to tighten up? Or is it something else? More muscle? I’m not sure what I should be focusing on right now.

I hope my pic comes up so you can compare Cam to myself. If it does, any info on attaining that last bit of definition would be greatly appreciated, from anyone on this site. Thanks and keep up the helpful posts Rusty!

Craig, 22

aks June 14, 2009 at 12:22 pm

i got this look…………..
all i had to do wz just gain a little weight…..
coz i used to be slim and lean already

Gabriel June 15, 2009 at 2:49 am

Hey rusty,

first off love the site!

so like most, i am trying to obtain the cam gigandet look. i started working out to get bigger, i was 6 feet 135 pounds, and now i am at almost 160 pounds with 7 percent body fat. I am still lacking the definition and size that cam has though. i feel like i am still maybe a little to small. should i continue to get bigger while keeping a low body fat percentage? maybe say 170 pounds? or should i stay at my current weight and gain strength? another issue is that i have a small waist, which i think gives off the illusion of being skinny. i have pretty good definition, i just dont want to look like a stick. any help would be very much appreciated.

thanks rusty.

Gabriel June 16, 2009 at 12:34 am

oh and craig, i think i saw your pick on your profile thing, do you think i can get your email and ask you a few questions or something?

Daniel June 16, 2009 at 4:38 pm

as above craig – is that you taking the pic in the mirror with the phone? you look awesome. How much more ripped do you want to be?? how long did it take you to get like that and whats your current routine?


aks June 18, 2009 at 10:16 am

I also have a small waist
don’t know what to do with it
and Ii want to gain size for my waist
any ideas………….?plz help

John June 24, 2009 at 3:53 pm

Hey! Im John, im just 15 years old, my weight is only around 55 kilos, i have problem with my body, a year ago i had a weight about 65 kilos, but i lost weight during winter and im trying to get back but it’s so hard! First, whats the best i should eat to gain as much weight as possible, is there something special? I dislike my body, was way better before but now im just skinny.

David July 3, 2009 at 11:19 pm

Rusty, when you said that losing weight evens out your physique, does that include ribs that “Jut out” too far?

I am lean with about 12% body fat. (Still working on it)

But my ribs still come too far out, is that just my natural build or is it fat pushing them out?

Cameron July 6, 2009 at 1:00 am

Hi Rusty, a question about HIIT.

Since HIIT is all about burning calories, and I hate performing HIIT, I have a quick question.

Would a guy who eats 1500 calories a day but performs HIIT to burn 400 of those calories benefit more than a guy who ate just 1100 calories a day? Or would they have equal fat-loss benefits?

I’m ok with eating less, but I’m not a big fan of HIIT.

Help would be appreciated!

Chris July 8, 2009 at 3:10 am

Hi Rusty,

I am 6′ 0′ with about 12% body fat and have been that way for awhile.
I work out 5 days a week and do HIIT on Mondays and Wednesdays, but I have yet to get a six pack.
I’ve been on a very strict diet and am naturally pretty lean, so what should I do other than dieting and HIIT for a six pack?
Help would be much appreciated!

Sinjin July 8, 2009 at 3:15 am

Is it possible to gain muscle/size/definition while trying to get ripped and slim like this?

lio July 8, 2009 at 4:11 pm

dude anything is ossible with the right workout

Jon July 9, 2009 at 11:07 pm

How would one go about getting a body like the picture in the “Body weight training for fat loss” link?
(Mainly the pecs)

Craig July 12, 2009 at 6:54 pm

Gabriel and Daniel:

Thanks for the compliments guys! And of course I’ll share any information you might be able to use to help you reach your goals. You can email me at


Craig July 12, 2009 at 7:56 pm


My workout follows much of what Rusty recommends in this article. Mon Wed and Fri I do resistance training. I am only focusing on chest and back right now, so I’ll do supersets of 5 reps Incline dumbell press followed by 6 pullups. Then I’ll do a 1 minute plank and immediately jump into incline dumbell fly for 8-10 reps, supersetted with neutral grip pullups for 6 reps. I repeat this entire routine 5 times total.

Tues Thurs and Saturday I do HIIT circuits, 8 100 yard sprints with about 2 min rest inbetween each set. Sometimes I’ll throw in a set of 25 pushups inbetween sets. Then after all 8 sprints I jog a mile and that’s it for the day.

Sunday I do the Crazy 8 bodyweight circuit through three times, it’s in another article on this site and thats it.. kinda my rest day but I still like to do something.

Planks I try and do every night for about 10 minutes, 2 forward, 2 right, 2 left, 2 forward, 1 right, 1 left all in a row. But I slack on those sometimes.

Diet wise I eat clean for the most part, mostly eggs, broccoli, fruit, almonds and meat. I never eat before workouts and my workout is usually around 10 am. Planks I do at night around 8 or 9.

Anything I forgot, email me and I’ll clear it up

Adam July 19, 2009 at 5:45 pm

Hey Rusty i just had a quick question about kinda losing the last little pooch on my stomach… i have a clean diet and work out 5 times a week alternating two different workouts… i run about 2 miles a day some days a little more and do HIIT tuesday and thursday as well as play pickup basketball mon wed and fri… ive lost 70 lbs in the past year and am finallly getting that six pack ive wanted but i have a feeling with how hard ive been working i could even get closer to a little more… people can see six abs on me but i can tell i got a tiny bit of fat at the bottom of my abs as well as my sides to get rid of still… any tips on how i might be able to do that and get a little closer to cam’s look?? also i just started taking protein shakes looking to build a little more muscle and get toward Taylor Lautner’s look… i know those are a couple different looks but i wanna try to get more ripped abs as well as gain muscle at the same time
thanks alot

Alex August 6, 2009 at 6:09 pm

I read something on Brad Pitt getting in shape for Fight Club, and it said that keeping 5-6% body fat is unhealthy. Is that true?

Gabriel August 19, 2009 at 4:25 pm

Hey Rusty, i read this article, it’s great and with much information.
But, i watched the movie…and to be honest i want to look like Cam…my body constitution is like hes….
I do swiming one time per week and do some sprints 3 times a week….
Now i have a little question and i hope you have time to answer it please please please ^_^
I have 60kg….and I am 18 years old…like i said i play sports and stuff but i have a little little fat on my abs…
Well, i’m not that slim as cam but i wanna be…
So what should i do…i mean for the gym part….i want to start to go to the gym to workout….?
And about the food…?
By the way…i only eat chicken breast and fish(meat) and in the rest many vegetables and egs with potatos…..
I need some advices please to be slim and ripped πŸ˜€
Cheers and thanks in advance.

james August 21, 2009 at 10:12 pm

This movie was fantastic, I’ve been looking everywhere for a way to get this type of body, and I’m happy I’ve found this site, though you only explain things vaguely, or it seems that way to me atleast, I was hoping you could help me in attaining this kind of body, if you have the time.

I’m 16 slim build, and I wouldnt even know how to begin going to get this body, the only exercise equipment I have available are a pair of dumbelss and a very old bowflex machine with one part missing, if you can help, please reply

James August 23, 2009 at 6:21 pm

i like your suggestions, your site, your warming text haha. ill take your advice on everything ive read on this site and hopefully ill show great improvement. im 15, gonna turn 16 on the 5th of sept. and i hope to get teh body i wont before the end of the year, i doubt it will happen but its a goal to push for.

Rhys September 2, 2009 at 1:02 pm

Sorry Dude, but at points here your wrong. Number1. This is a god damn good film. 2. I can almost guarantee supplements were taken here. This is for James, take steroids..nah im kidding, reasearch into creatine. There is a current product on the market called N-Gorge look it up, it is a blend of creatine and nitric oxide. Ive been taking this for a month and am already noticing big differences. Creatine not only builds muscle mass its helps keep you slim aswell. Creatine is not a muscle booster it is an energy booster but not in the sense of a red bull. Creatine is something that naturally occurs in the body in your creatine phosphate system, it provides you with energy when you need it, for example those extra couple of reps at the end of a set when you are struggling you will push it to the max. Nitric Oxide open up your cappilaroes and gives you a longer feeling of “pump”. This is just my input but james this will make your goal alot more realistic. It has no bad side affects is a completely legal supplemet just as legal as a protein shake its harmless.

james September 3, 2009 at 1:25 pm

Ah thnx for the advice, i actually hadn’t posted that, a friend of mine did for me, and after reading that i’m not trusting him again to do stuff for me lol. But no thanks, i’m not really into using any kind of supplement, I want to get a good body like this the old fashioned way, even though I don’t have any proper weight machines or any gyms, I’d still rather do it the original way.

Adam September 3, 2009 at 1:40 pm

Hey if anybody has any ideas for me it would be great…. i lost about 75 lbs the past year pretty much the old fashioned way… i went from 225 down to 150 but was real skinny… now im gaining muscle and im back to 160… im tryin to get down to about 155 but with solid muscle and a body fat percentage of about 5-6%… right now im at about 9ish%… i have a very clean low carb diet and always make sure to have vegetables and protein with every meal and also eat 6 times a day in small portions (some meals consisting of just an apple or something to keep me goin).. ive been doin a workout like cam’s in the sense of reps but throwing a few of my own exercises in there… i do HIIT training 5 days a week as well as lift 5 days a week…. i can see six abs but i dont look quite as ripped and defined as cam.. any ideas how i could drop these last couple percentage points and finally accomplish my goal ive been following for a long time?

james September 4, 2009 at 7:48 pm

From what I remember of a previous story Rusty did, you should work out on a empty stomach to get rid of some of that last hard body fat, and he said that he would go a day without eating anything or much atleast, a protien shake or two i think he said.

And then one big meal at night, he then gave a post from some other guy about how were we made to eat at night or something, I’ll try and find the post if you’re interested?

Adam September 5, 2009 at 11:28 am

yea man for sure im interested… i tried the 24 hour fast thing and i didnt think it was really for me… but i have been not eatin within 4 hours of my workout which is quite a while with the 6 meal a day diet im on so my stomach is pretty empty at the time

jarrod October 22, 2009 at 8:58 pm

hey just wondering when doing the day fasting are you meant to have a morning protein shake or strictly nothing at all! thanks alot

Adam October 26, 2009 at 3:29 am

Creatine is water weight….you lose it days after you stop working out….Sad to say the best thing out there, all though it is one of the most unhealthy things out there, is testosterone producing supplements. You can purchase them legally at GNC and they work wonders. I was 132 pounds as a senior in highschool skinny as it gets, and I worked my ass off taking 6-OXO and another test supplement for 4 months and got up to 170 after a 4 month period of being on the supplement. If you don’t want to waste your time, and are willing to sacrafice the “risk” that everyone says is there (which I think is total bs) then take a test booster. I have seen 0 side effects and I took it 3 years ago and have not lost a single pound that I gained from the supplement. Trust me, don’t waste your time. Do it right;)

arshpreet November 3, 2009 at 3:29 pm

I’m a thin guy, i’ve 66kg weight and 180 height. Should I use your recomendations of HIIT, diet plan etc. to build a tioned phisique? or I should try to earn more weight before?

thanks alot… from brazil

Bill At Modern Vanities November 5, 2009 at 6:13 pm

Creatine is mostly water weight when you first start taking it. However Creatine let you push harder and heaver allowing you to work out longer and better, stimulating muscle growth.

The main 2 things people need if they want to get bigger is Creatine and a good whey protien.

Adam November 28, 2009 at 5:49 pm

I have a question for anyone who will listen/answer… i got down to 155 and 6.5% body fat but then recently decided i wanted to put a little more muscle on… its not like im real scrony i just wanted to add a little more because i feel cam has a little more than me.. i decided that for the next 2 months until like end of january i will pack on the pounds with good foods! that way i can gain muscle mass and then it will give me 7 weeks before spring break to get cut back down… do you guys believe this is the right way to go about gaining a little muscle and then cutting up if i want to gain a little more muscle to look like cam?

Alex December 18, 2009 at 3:08 pm

Is it better to just lean out even if you don’t have the size to look like Cam? Should you just lean out then build up strength to try to achieve this look?

Mars December 20, 2009 at 2:06 am

This was an eye opening post when I read it about a month ago. For years myself(started workingout at the age of 13,I’m almost 21 now ) I focused primarily on building muscle with a limited amount of cardio involved. While I have gotten excellent results from building a pretty great amount of muscle mass over the years something was to be desired still. I wanted better abs. This post along with the beta fitness book has helped me to acheive that and still getting even more defined all over. I have taken up the 800 calorie a day diet, I fast twice a week. I have spartin diet days( props to the post by Rusty for that)which consists of nothing but fruit and veggies, along with sprints and jog interval runs and all around ab workouts my core is steadily and rappidly getting the look I wish for it to have.
I found it to be that lifting weights to increase strength and mass along with resistance rope to gain and maintain definition and cardio for shaving and burning fat also with hiit as well is the best way to go if you are trying to build muscle and get defined as well and it builds strength.
All it takes is a few days a week along with fasting to get awesome results. If u overworkout your muscles don’t get to rebuild as effectively so do not try to over compinsate with 5 6 wrkouts a week. Only a few times a week will work. If you are already skinny,focus on building muscle, if you are a little flabby,focus on shaving pounds and fat first. And then vice versa. I’m a fitness trainer and believe strongly that one must be open to new ideas in order to improve themselves.

Coty December 20, 2009 at 3:55 pm

Ok what if your already slim but have a super hard time gaining weight im small but very cut and lean. just need advice to gain the weight.

Justin January 1, 2010 at 3:30 pm

Hey Rusty,
Im 175 lbs and 5’8″, I was just wondering what kind of low-price diets could you offer to someone that was trying to obtain the same look that Cam has? I have this little pouch that I have been trying to lose for the longest time covering my lower abs. What would be your best solution to that?

Also, what kind of resistance training should I do to obtain that look?

If you could help me out a little, I would greatly appreciate it.

Vince January 27, 2010 at 12:45 am

Hey Rusty,

Great article i’m so glad I found it, but i’m having some confusion. I’m going to start following your article. Though do I do both HIIT and interval training or could you send me a routine of some sort. Either would work fine and thanks your article has changed my way of working out. I have access to a gym, so i’m a bit confused on how does my daily chest, back, abs be any machine in the gym? Much appreciated if you could help.

Adam February 22, 2010 at 1:07 pm

i would appriciate it if someone could explain what planks are.
thanks a lot.

earl February 28, 2010 at 10:11 pm

hey rusty,

I’m just wondering, what happened to Matt’s and Craig’s body, those two guys above? Any updates on their recent level of fitness and pics? Thanks.

justin March 5, 2010 at 10:37 pm

I have the muscle in my stomach but how can i chape them to look like Cams?

DragonMatt April 1, 2010 at 5:27 am

@ Justin:

Hey buddy,

In answer to your question:

You can’t ‘shape’ your ab muscles to look like Cams, unfortunately.

Whatever they look like once you have burnt off the bodyfat, that is what they look like for life.

NOBODY’S Abs look the same!! (Cams don’t look like Brads, Brads don’t look like Rtyan Reynolds etc…)

Learn to accept your abs the way they are! πŸ™‚



ben April 26, 2010 at 12:43 am

hey bro,
i have a good cardio routine that im doing but i am wondering what kind of diet i should do, like a layout of the week diet wise, i saw one post said he ate fruits and veggies for a whole day and stuff like that .. any suggestions you have would be nice

Joe April 26, 2010 at 7:54 pm

Hey so i’m trying to get fit by doing 3 days of lifting, 3 days of HIIT running a week and sunday off. I Feel like i’m getting in better shape but i want to find a accurate, available way to check my body comp/ body fat. Do you guys know any thing or way that can help me out with that?

Geoffrey May 3, 2010 at 2:24 am

Dear Rusty.

I was wondering if you could help me with a new diet and workout plan. If you could email me back I would appreciate it.

It’s prob. going to be different from what you usually hear.


burke May 15, 2010 at 7:55 pm

while it is easy to maintain muscle. but to actually gain muscle and get fit you have to eat every 2 1/2 – 3 hours and work out 4-5 times a week with a mix of conditioning and weights. if you don’t eat every 2 1/2 – 3 hours your body goes into starvation mode and the first thing it will start eating is muscle and store the fat because it thinks it needs to. in order lose fat and gain muscle diet like that is very important, also the human body is meant to be active not lazy, our metabolism is to slow to just eat 3 times a day and not do anything eating 6 – 8 meals is really what one needs to do to burn fat and gain muscle

Daniel May 26, 2010 at 1:27 pm

@ burke

“if you don’t eat every 2 1/2 – 3 hours your body goes into starvation mode and the first thing it will start eating is muscle and store the fat because it thinks it needs to”

This is actually a myth that this site is about exposing. Try reading some of the articles on here. I can tell you from experience that you wont loose any muscle by going without food for up to 36 hours provided your are doing some kind of regular resistance training

Molly June 13, 2010 at 12:21 pm

When I saw Never Back Down, I thought Cam was incredibly hot and toned ect. But the second time I watched it I realized, although he had muscle and whatever, he looked rather thin. There were some fight scenes where you could see all his ribs exposed. I was wondering if this was like, normal or did he get too skinny?

Namman July 11, 2010 at 7:17 am

I weigh 110 pounds and my heights around 5 10 , I wanna know how do I get the Cam body, should I bulk up more or work on training harder, and should I focus more on heavy weights or reps and how do I get Abs like him?

kyle July 22, 2010 at 1:49 pm

i am 5’10 and weigh about 160lb, i run crosscountry in the summer and fall and play soccer in the spring- but my body fat is still at 20%. how do i lower it

Dale August 1, 2010 at 9:06 am

Kyle, you sound quite active. So if your bf% is still quite high then i would suggest sticking to a diet as well as doing what your doing. And when your not playing soccer or running cross country i would suggest doing some H.I.I.T training at home by doing something such as running or skipping or jumping/jogging on the spot (High knee running on the spot is a good one)

Anyway H.I.I.T means High Intensity Interval Training. And in simple this means to do an excercise at high intensity for x ammount of time and then rest for half of x.

For example running for 2 minutes then resting for 1. Or high knees for 1 minute then resting for 30 seconds. Do this in about 20 minutes groups and make sure to push yourself, if you do this and eat right you will sure quckly shed off that extra weight you dont want. Google weightloss diets to find what type of nutrients you should focus on.

Hope this helps.

kyle August 7, 2010 at 11:48 pm

on the muscle building subject, my chest has like a triangle gap in between pecs, anyway i can close that gap

Frederick September 18, 2010 at 4:48 pm

Hello i’m 5’10 and 131lb i have pretty little body fat..not sure what the percentage is..but i want to achieve this type of look. My question is am i too light? do i need to gain more mass?

Randy September 23, 2010 at 5:20 pm

Hello I’m 5’9 135 pounds. According to my body fat scale i have about 10 percent body fat. I want to achieve this lean look like Cam Gigandent. I am not sure what my approach should be diet wise and workout rise. Can you help me out?

Eric Leijonmarck January 13, 2011 at 7:39 am

HEY greetings from sweden!

love love love the article.
Thumps up for making me realize how stupid everyone is =)
it makes you feel way better too if you do cardio workout then muscle building.
Low caliorie diet GOOD FOOD like a fresh fruit and some vegetables a day keep the fat away!

Vijender Jangra February 7, 2011 at 8:20 am

i have running for the last 2 years, and lost considerable weight but its not the thing that i wanted.
I meant to say that my propotion of different part of body is still same as it used to be 2 years back, or more aptly i can asy that my body is somewhat slim but without shape.

I request to you to help me out to have a good body. i always longed to have a body like Cam Gigandet.
Vijender Jangra

Dylan February 24, 2011 at 9:25 pm

Hey Rusty,

Wanted to say great article, no bull. A lot of sites water down info for ya.
I had a question in which anyone can answer for me. I’m 6’4 175 pounds. I don’t know if I should put on more muscle first, or start trimming down. I don’t want to look weak and trim, and I’m a little nervous that this might do that if I do the program too soon. What do you guys think?

james tevlin March 6, 2011 at 11:08 am


im 6’1 and about 10 and half stone. i started doing weights about 5 months ago now and iv been seeing minor results now for bout 1-2 months, but iv still got baby/ loose skin, just wana know how to get ripped like cam, because of we both have same body type,

thanks, james.

David Edwards March 6, 2011 at 7:11 pm

Great article, I’m looking to start a training programme soon.

I’ve bookmarked your site!.

Chris March 15, 2011 at 6:54 pm

Im nearly 6′ and about 10 stone. I’d love to achieve a look like this guy. Having low body fat already i suppose would help but im super skinny and just cant put on any kind of weight.
At the moment i do martial arts twice a week and nothing else for the reason below.
My diet is crap but I dont really know where to start with my body type, all the things you read are for bigger guys and follow the same formula of bulk up then lose the fat, this hasn’t worked for me because i cant bulk up at all. Please help!

Carl April 26, 2011 at 7:43 pm

hey im trying to get a lean body, maybe not as lean as cams but i want to be pretty lean. i am 6′ and i weigh around 80kg. i have a big chest and shoulders but i have alot of fat on my body and need to lose it asap. i do martial arts classes 3 times a week and i know what exercises to do in order to lose the fat but diet is the problem. could u give me some examples of foods and meals that i could eat in order to help lose the fat?

thanks alot, Carl.

Greg - Kinobody Fitness Systems June 5, 2011 at 5:08 pm


This is the first post that I ever read on your blog. I must of initially came across your site back when the movie came out around 2008. Didn’t really become hooked until last year when I realized the lean and muscular physique was really what I wanted.

Larry June 11, 2011 at 4:59 pm

I’d have to say that I have a more ripped muscular looking body them cam but I’m not as heavy. I’ve had a six pack since I was about 5 and never really went to the gym. I’m 5,11 146 lbs so I’m not big but I have a body that every girl likes πŸ˜‰

Carl@ hip exercises August 11, 2011 at 10:57 am

You definitely right on target on this one:) Love the post, the movie maybe crap but the guys are inspiring to keep us looking good.

Jon March 28, 2012 at 8:16 am

Hey Rusty I’ve been questioning now for a while on whether to gain more muscle or lose fat and tone up. I want the cam gigandet look that he has in never back down which isnt a lot of muscle but is the look I want. I’m 5″9 160lbs 17%bf . Im 19 and hope to be a personal trainer soon. Plz help me out on this


devd July 26, 2012 at 10:56 pm

sir,m 5’6″ nd weight around 60 ..m nt bulky bt i want to achieve a physique lyk dat of CAM’s .. wht exactly should i do fr tht?

carolyn August 9, 2012 at 4:31 am

I appreciate this article and from a woman’s point of view, i prefer a man’s body to be more like Cam Gigandet’s. Not all woman like men with huge muscles. Actually, i despise that look, especially on a shorter man. Where both taller and shorter men look amazing with a build similar to or like Cam’s. You are right in saying, he looks like he is in good shape, more athletic looking, with the body of a soccer player. Please keep promoting a body type like his. I truly think it is healthier, and appreciated by more (women) Thank you. Get rid of the meatheads πŸ˜‰

Paulo August 27, 2012 at 4:16 pm

Vacation body blue print doesn’t appear with any kind of download option and I’ve pressed like about 6 times please could you email me with the e book, I have all your other books i can’t have a gap in my library πŸ™

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