Stop the Weight Gain Before You Become a Yo-Yo Dieter!

July 24, 2008

I’m going to get completely real with you in this post. It is summer and my workout program has been kind of lame.

I’m not apologizing, because life happens. I just don’t want anyone to think I’m some workout machine who never skips workouts. The point of my site is to discuss getting and staying in tremendous shape, while leading a full life. At times your life will be so busy that workouts will have to be cut back for a period of time.

I’m going through one of those times and would like to discuss it with you. I also want to discuss why I will stop this from turning into a yo-yo diet.
hammock on beach in Hawaii
[I day dream about napping on hammocks all day long. I rarely get to nap or slow down these days, so this looks amazing to me!]

I Wish There Were More Hours in a Week!

I’m not going to go into too much detail here, but between work and my Internet projects I put in 65-70 hours of work per week on average. I am not just estimating this either, this is actual hours worked consistently over a period of 12 months.

The month of July, my job has been brutal…requiring me to put in 60+ hour work weeks. That has bumped up my total time worked to over 80 hours per week. If I add in the commute time, I’m probably pressing closer to 90 hours per week.

90 Hour Work Weeks Will Kick Your Butt!

I don’t know how people hold down two full-time jobs or a full-time and a part time job. I feel for you guys! I work a demanding dead-end job and I’m doing my best to work my way out of it.

I see the light at the end of the tunnel, so it helps me push when I’m feeling tired or sleep deprived. I take constant criticism from my family and friends telling me that I don’t spend enough time with them, but they don’t understand the big picture of what I’m trying to accomplish.

My Current Workout Schedule is Less Than Ideal

Under perfect circumstances I like to workout 5-6 days per week. This is my ideal, but in reality I average closer to 4 times per week most of the year.

I typically hit the gym 5-6 days a week in early spring to look extra sharp for summer. So far in July, I have made it to the gym about 1-2 times per week.

Exercising once or twice per week is really just considered “damage control”…at best you will just maintain your current fitness level…more likely than that, you will “slide” a bit and have to play catchup at some point.

The Less You Workout, The Stricter Your Diet Needs to Be

I believe that 75% of how lean you are comes down to diet. Diet can be a boring subject, but it is important if you want six pack abs or a sleek look. Since I have been missing workouts, you would think that I would be watching my diet closely.

Well…I have been a bit too “loose” on the diet as well. When I get really busy, I seem to justify rewarding myself with a big meal or going out to eat instead of cooking.

Stopping the Downward Spiral Before It Gets Out of Control

The big difference between a fit person and a yo-yo dieter is how far they let themselves slide. I’ve put on 7 pounds in a 4-6 week period of time. I’m guessing that all of it is fat! I still “kind of” have nice six pack abs, my arms look great, etc.

The bottom line is that I could justify this and tell myself than I’m still in much better shape than most Americans. The problem with this is that I would probably put on 7 more pounds thinking like that!

The time to attack weight gain is when you have only put on 5-10 pounds…don’t wait until you put on 30+.

Being Extremely Busy is Not an Excuse to Gain Weight

There is a good chance that you won’t be able to workout as much if you are busy, but you aren’t too busy to eat well. The great thing about eating healthy foods is that you will have more energy to perform at a high level. Your mind will play tricks with you especially when you are sleep deprived.

Don’t give in and eat high calorie food. When I’m tired my mind tells me that high carbs and processed foods are the way to go. This is wrong…opt for the healthier choices whenever possible.

Prepare for Your Workouts as Much as Possible

Since I have only been able to hit the gym 1-2 times per week, I want to make those workouts count. I have actually had a few incredible workouts this month. Since I know that I may not get to the gym in 5-6 more days, I do a higher volume of lifts followed by intense HIIT and at least 45 minutes of Steady State cardio.

My workouts last around 1.5 hours, which is a bit longer than most of the year. I also carb deplete 2-3 days leading up to these workouts when possible. I have only done this about half of the time, but it is a great way to insure maximum fat burning results.

Yo-Yo Dieting is More “Mind Based” than “Diet Based”

I actually believe a lot of people become yo-yo dieters because they ignore a small problem until it adds up to a big problem. Think about it…if someone gains 5-10 pounds they still probably look great. They think things like…”I looked too skinny at that lower weight anyway”.

Add 5-10 more pounds and they still look much better than when they were 50 pounds over weight. In fact, they are still getting compliments from people who haven’t seen them in a long time.

A 5 pound weight gain is a small problem, but ten of these small problems add up to a major weight gain!

Note: I wrote this post because I read a few comments where people were “beating themselves up” a bit for gaining a bit of weight. Every extremely fit person I know, slides a bit every now and then…including myself.

The key is to stop the weight gain before it becomes a major challenge.

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

{ 27 comments… read them below or add one }

Hulbs July 24, 2008 at 5:06 am


Great and really honest post mate. Having finally gotten into great shape myself only early this year (thanks to this legendary site mate!),I totally relate to the small weight fluctuations of around 5-8 pounds that are a fact of life.

Lets face it eating perfectly and working out religiously is not always possible (and indeed not really desirable if you want to enjoy life and relax a bit!), but the trick is to be honest with yourself when it is time to get strict again re. diet, cardio, lifting etc.

Knowing how hard (but simple) it was for me to initially go from an out of shape “fat skinny” 15-17% bf @ 198 all the way to a really lean 5-6% bf @ 168 and then still lean but slightly more muscular 6-7% bf @ 180, I definitely need no further motivation to stay in shape.

So i guess we have to use the unwanted weight gain or unwanted muscle loss etc as a source of motivation to get back to where we were or to even improve on our previous best ever shape. Whereas I guess yo-yo dieters tend to loss motivation and give up as soon as they get some negative results. This is a big mistake.



Yavor July 24, 2008 at 7:22 am

This is a good post as always. P.s. I am giving intermittent fasting a test run and so far it works (and feels) great! I will soon get some of the guys and girls I train on the program!

Randi July 24, 2008 at 8:22 am

What a great post – i understand exactly how you feel – I put in a good 75 hour work week myself – I did let myself slide way to much over the past year – I wanna say i gained about 12-15lbs but since jan I have made it a priority to get back into shape (not that i was that bad at all – much fitter than the average american ha ha) I am actually very happy with the progress although not completely where I want to be yet – I am at about 18%bf and I really wanna be at 17% – it is so nice to be back in “shape” again I am determined not to let it slide again and I will def look for the warning signs and not let myself get over 5lbs where i want to be – it takes a lot of hard work to lose and i dont want to do it again!! keep up the great work – I absolutely love your site – am hoping to create my own soon (per your advice from fitconnect – i absolutely love helping others and learning new things along the way) when I have the time needed to devote plus I feel that it is important for me to be in the best shape i can be in if I expect others to read and learn from my blog – like you said in a previous post – who wants to take advice from someone who is out of shape – plus i need to come up with a really catchy name seeing as how fitness blackbook is taken πŸ˜‰

Barry July 24, 2008 at 8:43 am

How on Earth can you do HIIT after lifting weights?

Can you make a post on the carb depletion process you follow? I cycle carbs and calories (almost no carbs and half of maintenance calories on cardio days, which is four days a week, and plenty of carbs around training and maintenance + 10% on training days). If I could get even more fat burning that would be awesome. I’ve got maybe five pounds to lose.

Your post also relates to people who bulk up for too long, getting too fat while pursuing maximum muscle.

karie July 24, 2008 at 9:10 am

another great post. I usually get in 5 workouts per week. 2 full body strength routines and 3 45 min cardio sessions. on 2 of the cardio sessions i will do 20 min of intervals then finish with steady state. since cutting back on the weight training and upping the cardio like recommended by you rusty, i have seen a great change in my body. i’m looking less bulky! i’ll never go back to training like a man or a bodybuilder.

Michael July 24, 2008 at 10:51 am


Love the site, I’m definitely addicted. It’s great to have some down to earth advice on staying in great shape…otherwise we’d all have to listen to those imbeciles with mohawks wearing spandex (i.e., the guys you post YouTube videos of).

This post hits close to home. I’m 25, 6’3″, ~190lbs. I have always been quite slender and blessed with a health metabolism…until this past year. I started a three-year graduate program and, not only did my exercise routine get away from me, but my diet as well. Add to that the stress of school and I was practically paralyzed with anxiety and stress about school, my fitness, and my future. I easily gained 30 lbs. of unwanted belly and upper chest.

All I have to say is praise the summer! Since I let things slip so much I don’t quite have a bathing suit body I’m happy with, but I am getting my fitness goals back on track. The entire summer has been an incredible change of pace: I reached a fantastic equilibrium between work and fitness, lifting weights 5 days a week and doing cardio on my 2 off days. After recent hand surgery however, I’m now focusing more on cardio until my hand can recover.

But I felt awful throughout this past year. Reaching for pizza or a burger every time I had to grab a quick energy boost was actually counterproductive and my body is now thanking me for having returned to my diet of primarily veggies and protein. I *was* a great example of a “yo-yo” dieter, but I refuse to let that happen again. As you say: “You only live once, so you might as well go through life with great abs!”

These two and a half months alone have been nirvana-like and I aim to continue my routine once school begins again in August. Your site has definitely kept me motivated while I lay around immobile for a week!

Thanks again for the candid content, Rusty!

Trevor July 24, 2008 at 12:18 pm


This is off topic (though a great post as always), but I just wanted to thank you for sharing your knowledge. Earlier this year, I was developing a workout plan to drop weight and become leaner and fast for mountain bike racing. Your site was a very large contributer to this plan. Two weekends ago at the East Coast National, I raced slalom for the second time since 2002…and I won. The following weekend, at the US National Championships, I qualified 1st and ended up finishing 2nd, narrowly missing my long awaited stars and stripes national champion jersey.

I know your site focuses more on weight loss than performance training, but it was losing 23 pounds that allowed the performance training to be as effective as it could be. I just wanted to give you credit and another success story.

Also, I know you are a music fan. My band has a song that has been getting some rather good feedback up on .Check it out if you have time, though I know you are a busy man.

Thanks a ton again for opening my eyes


3ller July 24, 2008 at 12:37 pm

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

dude, isn’t this a little extreme? lol

Brad July 24, 2008 at 2:05 pm

Hey Rusty, it’s been a really long time since I last posted! Summer has been great as far as staying shape goes. All along I told you my goal was to be around 172-175 and that is exactly where I have stayed all summer long! I’ve spent most of my summer on the beach and I always felt good about the way I looked.
I’ve been able to maintain that weight by eating three normal sized meals each day, around 500-600 calories each. My workouts consisted of 30 minutes of cardio 6-7 days a week and weight lifting 3 days a week for 25-30 minutes. Probably a little to much cardio but I’m addicted to starting my day with a good workout.
Anyways, I’ve been reading your posts still and as always I’ve enjoyed them.
This post about slipping a little hits home with everyone I’d imagine. Who hasn’t gained 5 or so pounds at times?
I have a question for you.
I enjoy being a the weight I’m at right now, especially during the summer months. But its also a lot of work, especially when it comes to eating right.
When summer is over I’m considering relaxing a little bit more on my diet. Right now I eat right about 95% of my meals. I’m thinking of cutting that back to about 75% of the time and keeping up with my workouts, about 4-5 days cardio, 3 days weights, and pickup basketball games 2-3 days a week as always. I’m assuming that I will end up gaining around 7-10 pounds by eating a more relaxed diet. At 185 pounds I will still look fit in my clothes, be in great basketball shape and still feel good. I just won’t be as sharp and have as good of abs during this time.
But when summer rolls around again, or a tropical vacation comes up, I will only be 3-4 weeks away from my best weight and look.
What do you think of this plan? Have you ever purposely just stayed 10 pounds away from your best weight for a while just to give yourself a break?
Thanks Rusty, your posts are great and have helped me so much.


joe July 24, 2008 at 2:22 pm

I hear you Rusty on the busy life. My work out time is usually 5:30 am -6:30 am. After a busy day and getting to bed at 11:00, 5:30 comes around awful early. Sleeping in is very tempting knowing that I’ll be huffing and puffing in 15 Minutes. One thing that has helped me on the exercise front is that if I oversleep I don’t say the hell with today’s workout. I always figure a light or shortened workout is better than none. I am currenty trying to pare my workout down to an intense 1/2 hr by alternating weight days & running/ stretching days rather than longer slower paced workouts.

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

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

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

Remon van der Pol July 24, 2008 at 2:28 pm

3ller: Not as extreme as it sounds. It simply means that he will pretty much avoid all foods that contain a truckload of carbs, so that he will have next to no carbs in his system. I’ts not like he’s chewing on lettuce for days. πŸ˜‰ That’s pretty much how I understand it. I think he also has a post about carb depletion somewhere.

Helder July 24, 2008 at 2:55 pm

Good post Rusty, no doubt the easier way to get lean is to stay lean all the time. When someone who’s lean loses good shape, usually has a lot of work to get back in shape, it’s only hard to get lean once, to maintain is easy, that’s another good reason for not getting out of shape

admin July 24, 2008 at 3:43 pm


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


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


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

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


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

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


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


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


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

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


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


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


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

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

Remon van der Pol,

Couldn’t have said it better myself. Yep…that is exactly what I meant πŸ™‚


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

Until Next Time,


Michael July 24, 2008 at 5:07 pm

Great site man,

I check in every day.

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

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

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

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

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

Brad July 25, 2008 at 3:00 pm

Hey Rusty, thanks for the response. It is a great feeling to be in control of my weight and appearance. I am excited to relax a for a little while with my diet and backing off just a bit with the cardio. My body is pretty tired and could use some time to refuel and recover from all the HIIT. Which works great by the way!
Like I said, I will still eat healthy, 3/4’s of the time and still keep up with my workouts and playing bball. But I know it’s inevitable that I will gain 5-10 pounds, I’ve learned a lot about my body the past couple years!
But, I’m excited because this will be the first time I don’t completely fall of the wagon and gain anywhere from 20-30 plus pounds after having been in great shape during the summer. I used to just completely binge for a while after the summer and then I would be around 200-205 pounds before I decided to cut up for the summer. NEVER AGAIN!!!!!!!!!!! thanks to your site!! I will keep with my workouts and eat right most of the time, just not all of the time. I actually really enjoy eating my oatmeal with protein powder mixed in, and a piece of fruit in the morning. And I like my chicken, sweet potato and broccoli for lunch everday. Those are to healthy meals right there that I will continue to eat everyday.
In the past, when I fell off the wagon, I stopped eating these foods completely and just ate anything and everything I came across and only did cardio a couple times a week for 15 minutes.
You’ve helped me realize that fitness should be a lifestyle, not just something I do to look good for 2-3 months out of the year. Sounds crazy but I can’t wait to gain a little weight, hold it there for the fall and winter, and just stay within striking distance of my best weight, rather then be 3-4 intense/stressful months away from best weight.

Thanks for everything!


Tom Parker July 26, 2008 at 9:21 am

Don’t know how you manage to squeeze it all in Rusty. I started my first full time, graduate job a little over 2 months ago. I’ve generally been pretty good at maintaining my workouts and eating healthy whilst making the transition to full time employment. I find that if I prepare the food I’ll be eating at work the night before and then hit the gym straight after work (no going home first) I can keep it up.

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

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


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

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

Tom Parker July 26, 2008 at 9:24 am

Sorry Rusty. I don’t know what is happening. Here’s the direct link to the video I was trying to post.

Please can you delete my last comment. Thanks.

Ankur July 26, 2008 at 10:52 am

hi Rusty
this is ankur
its a gr8 site i used to think i hve lot of knowledge abt bodybuilding & fat loss bt aftr knowin ur site i think my knowledge was jst like a drop in the ocean u hve really gr8 information .
i ve sm qns & i know only u cn help me ……
actually i had abt 15 qns to ask bt i dint wanna disturb u coz i know if i read carefully ur site i will get most of the answers & i got it bt here r few qns left..

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

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

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

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

once in a week..

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

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

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

thamas July 27, 2008 at 10:54 am

rust y
I am going on vacation 5 days . I was wondering do you eat strict or do you just enjoy yourself and not worry about diet and enjoy the food and work it off when you get back

Done July 28, 2008 at 8:10 am

Hi Rusty,

How you doing?

Im not to bad…

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

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

Thanks so much


romesaz July 28, 2008 at 10:43 am

3eller, with regards to this:

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

dude, isn’t this a little extreme? lol ”

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

romesaz July 28, 2008 at 10:45 am

my comment seems to have gotten cut off, so I’ll finish it here:

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

eric July 28, 2008 at 10:54 am

did you erase my last comment?! i am a bit confused

admin July 28, 2008 at 7:45 pm


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

Sorry if your post got lost in cyberspace!


3ller July 29, 2008 at 4:03 am

Thanks for clearing that up Remon, romesaz and Rusty.

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

Done July 29, 2008 at 5:35 am

Hi Rusty,

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

Bye bye

eric July 31, 2008 at 6:52 am

no problem rusty!

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

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