VISUAL Impact

Muscle Building by Rusty Moore

 Disclaimer and/or Legal Notices
The information provided in this book is for educational purposes only.
I am not a doctor and this is not meant to be taken as medical advice.
The information provided in this book is based upon my experiences
as well as my interpretations of the current research available.

The advice and tips given in this course are meant for healthy adults
only. You should consult your physician to insure the tips given in this
course are appropriate for your individual circumstances.

If you have any health issues or pre-existing conditions, please

consult with your physician before implementing any of the information
provided in this course.

This product is for informational purposes only and the author does
not accept any responsibilities for any liabilities or damages, real or
perceived, resulting from the use of this information.

VISUAL Impact 2
 Table of Contents

Introduction: The Meat-Head Movement is Strong! 5

Why training to look and feel better has better is
frowned upon by “real” lifters.

Chapter 01: Concentrating on “The Big 3”? 8

Building a body based on the dead-lift, squat,
and bench press creates imbalances for most.

Chapter 02: The 2 Main Types of Muscle Growth 13

Sarcoplasmic Hypertrophy Vs
Myofibrillar Hypertrophy

Chapter 03: “Cumulative Fatigue" 17

Building fatigue in the muscle from set-to-set
to increase muscle mass quickly.

Chapter 04: A High Volume of Sets and Reps 19

A high volume of sets and reps is ideal
when building muscle is the main goal.

Chapter 05: Hybrid Muscle Building 20

Mixing different muscle building and strength
training principles for your ideal results.

Chapter 06: How Much Muscle Can You Gain? 22

The answer to this question is largely determined
by how much muscle you have already gained.

Chapter 07: Eating for Muscle Gains 24

You want to eat just a little over maintenance while
getting enough protein and without becoming obsessed.

VISUAL Impact 3
Chapter 08: Only Proven Muscle Building Supplement 29
There is only one muscle building supplement
worth taking. Everything else is unnecessary.

Chapter 09: Setting Up Your Workout Routine 31

Discussing the need to customize routines
to make them ideal for you and your goals.

Chapter 10: Phase I - Sarcoplasmic Hypertrophy 33

Rapid muscle growth by using the principles of
high volume and high fatigue.

Chapter 11: Phase II – Increase Muscle and Density 41

A combination of increasing strength, muscle density
and muscle size simultaneously.

Chapter 12: Phase III – Max Density and Definition 48

Hardening up the muscles to the max while
dropping excess body fat.

Chapter 13: Bonus Phase – Shrink Wrap Your Muscles 57

Replicating the method that Taylor Lautner and others
have “accidentally” used to look ultra sharp.

Chapter 14: Building Mass on Upper Body Only 61

Just focusing on building size in the upper body
or specializing on a particular body part.

Chapter 15: Final Thoughts 64

Questions and Answers 65

VISUAL Impact 4
 ~Introduction~
The Meat-Head Movement is Strong!

Okay, time to rant a bit...

There was a time not too long ago, when it was okay to train to improve the
look of your physique. It was fine to not only focus on strength and
functional fitness, but it was cool to actually care about the appearance of
your body as well.

A nice looking body? What a Novel concept!

Many guys at “muscle building” sites care more about raw numbers rather
than appearance. Total body weight & how much someone can lift in one of
the BIG exercises is what many guys focus on these days. This isn't
necessarily a bad thing, just don't take advice from these guys if you want to
look your best.

Go to any hardcore weight lifting forum...

The guys who command a lot of respect are, more times than not, the ones
who have a build like a professional wrestler. Even many of the fitness
experts on these massive sites have nothing close to an aesthetic
physique...but many of them are strong. Again...not bad if that is your
goal...but a terrible approach if you want to look sharp.

I believe a fit & muscular guy should have at least some ab definition.

If you don't have at least a little ab definition, then I won't take fitness advice
from you...end-of-story. Gaining muscle and gaining fat at the same time is
easy as hell. Strength will come along with the increased leverage that the fat
provides, but that is NOT impressive...at all.

VISUAL Impact 5
The “Go Big or Go Home” Syndrome

It is too bad that much of the sites dedicated to building muscle have this
strange aura about them. Many of you reading this will know exactly what I
am talking about. It is like they are detached from the outside world. Some of
these sites almost have a “prison yard” feel to them...not that I know from
first hand experience!

Appearance and style is only for pansies in “Muscle Building Land”

You would have to be a wussy to care about style and appearance, right?
“Real men” don't care about these things...at least this is what is spoken of in
muscle building circles. In these same circles, guys like Brad Pitt, Daniel
Craig, Cam Gigandet, Taylor Lautner, and Ryan Reynolds...aren't in
impressive shape, because they can't bench 300+ pounds or squat 405 pounds
for reps.

The Irony in all of this!

Outside of this strange muscle building community, things are 100% the
opposite. Men would rather look like Daniel Craig or Ryan Reynolds than
bench press 350 pounds. Younger guys want a physique like Cam Gigandet
and Taylor Lautner and could care less if their squat totals are over 400
pounds.

I pulled out of Meat-Head world many years ago

I never really became a true meat-head, but I did get caught up in some of
this madness about 20 years ago. My goal was to gain as much muscle as
genetically possible...and I went from 175 up to 225 pounds in a little over
two years. After slimming down, I cut down to 215 pounds.

I gained 40 pounds of muscle in a little over 2 years and looked terrible!

To be honest, the first 25 pounds were gained within 6 months. I should have
stopped there. The remaining 15 pounds were added to my hips, butt and

VISUAL Impact 6
thighs as I worked my squat from sets of 6 with 225 pounds, up to sets of 6
with 405 pounds.

I received a lot of compliments in the gym on leg day back then.

A lot of guys claim to squat with 4 plates per side (or more), but I rarely see
this done on a regular basis. I'm 6'3” with some seriously long legs. When I
was squatting 405 for sets of 6 rock-bottom reps...people would stop what
they were doing and would watch. The bar had to travel a long distance.

Unfortunately that leg, hip and butt mass didn't create a great look.

I had a hard time fitting into jeans or dress pants. I was also more sluggish.
Squatting strength doesn't necessarily translate into athleticism. If I could go
back in time, I would have squatted for possibly the first 3-6 months to build
up a little base muscle and then would have never done that lift again.

My Advice?

Squats and dead lifts are extremely effective at building mass, but you
probably only need to do them for a few months when you first begin lifting.
Even then, you should be careful. Yes...they will put on muscle mass...but
often times in the hips, butt, and upper thighs. You really don't want a lot of
excess mass in these areas if you are looking for a pleasing physique.

This leads us to the next chapter...

VISUAL Impact 7
 Chapter 1
“The Big 3”
Don't Say I Didn't Warn You!

If you have read any muscle building books, you know about the “Big 3”

 Squats
 Dead-lifts
 Bench Press

They will build your physique, but you have to be cautious. A physique
focused on building big numbers in these lifts, will quickly become
imbalanced...

Here is a picture of a lifter who is powerful

in the Big 3.

Notice how he is thick in the mid section?

This is partially due to the trunk strength and

mass necessary for heavy squats and dead-
lifts.

His hips and upper thigh mass, create a

rounded lower body look and take away
from his physique.

No doubt this guy is strong as an ox and has

a lot of mass, but he could look 2-3 times
better with a more strategic approach to his
muscle gaining workouts.

I know what people are going to say...

VISUAL Impact 8
If he simply dieted down and lost his excess body fat he would look a lot
better. This is true, but those imbalances would be just as strong without that
layer of body fat...and this guy does have a tiny bit of visible ab definition, so
it isn't like he is way overweight or anything.

Let's look at a ripped guy who is strong at the Big 3

This guy can probably squat and dead-lift

some pretty serious numbers...as is evident
by his massive lower body structure and
trunk.

...but in my opinion he has overdone the

muscle mass over his entire physique.

The thighs, hips, and mid section could use

much less muscle. The thighs rub together
and also create that rounded sweeping look
that take away from the upper body.

He is a freakishly muscular guy, which is

valued in bodybuilding circles, but has a
look way over-the-top for the tastes of most
people.

The Big 3 basic movements build muscle and do it well...

The problem is the fact that they make certain parts of your body grow at a
quicker rate than other parts of the body. If your thighs grow 4 inches in
circumference, but your arms only grow ½ of an inch, then you will look
heavier and thicker on your lower half. If that is something you are aiming
for, then that is great...if not, then you need to do something different.

I'm NOT saying that you need to avoid the Big 3 altogether

VISUAL Impact 9
Some people probably really do need to squat and dead-lift for at least a little
while to build up some base muscle. An extremely skinny guy or someone
with exceptionally skinny legs could use a bit of time on those lifts. The
problem is what those lifts can do to the look of the body over the long-term.

...and you are not committing a crime by skipping these lifts entirely

I don't care who says “squats are the king of all exercises”! If your legs are
the size you want, then avoid this exercise. Doing squats will make your legs,
butt, and hips bigger...and are extremely effective at doing so. They are the
king when it comes to putting mass on your lower body, so avoid them if you
don't want to add size to these areas. Makes sense, right?

Are Gyms really filled with guys that have large upper bodies and thin legs?

A common thing you will read about in bodybuilding forums is that gyms are
supposedly filled with guys who have big upper bodies and skinny legs. I
rarely see this phenomenon. The legs tend to reach a proportionate size to the
upper body by simply carrying that weight around. I do see a lot of guys
lacking definition in their thighs and calves, but that is simply due to high
body fat levels more than anything else.

What I see in my gym? Big guys with almost zero definition.

While I don't see too many guys who are way out of whack in the leg
department...I see a ton of guys who seem to have just as much fat as muscle.
Body fat helps guys lift a little more and increases the weight when stepping
on a scale, but creates a terrible look. It may fill up a shirt, but certainly
doesn't look impressive on the beach. Another bad thing about excess body
fat is that it makes the face appear rounded and chubby. To get an angular
“GQ” type of look to the face, you must get the body fat levels down to a
reasonable level.

Are you sold on the idea of building really big legs?

The reason I'm harping so hard on lower body size is because that is what is
being pushed so hard in fitness magazines and bodybuilding sites. Sure it is a

VISUAL Impact 10
great way to add to your body weight, but there is a strong possibility it will
create an imbalanced look. The body of a typical athlete isn't massive bulky
thighs. Let's take a look at one of the top athletes in the NBA, Kobe Bryant.

Like most athletes, Kobe

Bryant has thighs in
proportion to the rest of his
body. His thighs and calves
are dense and defined,
largely from explosive
sprinting and jumping.

Do a Google Image Search

for any of your favorite
athletes. For the most part,
their legs are slim and
dense...and nowhere close to
the size of a guy featured in
the pages of a typical fitness magazine. You have been sold this idea that you
need to build the legs up to unnatural levels. I have not been impressed by
large legs for many, many years. It is not a hard goal to accomplish...quite the
opposite. Do a high volume of squats while pushing the pain barrier and
eating a high calorie diet. You will get large legs.

Here is the “ideal” created by the bodybuilding

community. I actually think this guy has a great
upper body (a little on the large side) but has way
overdone the mass in the lower body.

I believe he would have a much more impressive

look if his lower body were slim and dense instead
of huge. The eyes are drawn to these tree-trunk legs
instead of his impressive chest, shoulders, and abs.

Many guys in the bodybuilding world would simply

say that he needs to add more mass to his upper
body, but I do not agree! No matter how big his

VISUAL Impact 11
upper body gets, these legs are simply too big. Guys with legs this large have
a hard time walking, let alone running. Again, my goal is not to slam this guy.
He has achieved an impressive physique as far as bodybuilding competitions
go...I simply would not recommend that you take this same path.

Note: I realize the pictures of these big guys depict extreme examples. I don't
want people to get the wrong impression that it is easy to get legs the size of
a big bodybuilder.

We talked about Squats and Deads...what about the Bench Press?

I think that most guys will do fine using bench presses on an ongoing basis
when working out. The big challenge with the typical flat bench press is that
it does develop the mid and lower pecs at a faster rate than the upper pecs for
a lot of people. This creates a droopy rounded looking pec, instead of a
square masculine chest with a line down the middle that goes all the way up
to the collar bone.

To create square masculine pecs, incline presses need to be emphasized.

We will discuss this in further detail later in the course, but most guys need
to spend a lot of time working on various incline presses and incline flyes to
insure nice pecs. Upper pec development will also create that line down the
middle of the pecs that goes all the way up to the collar bone.

Take a look at that picture again of the bodybuilder with huge legs.

This guy has perfect chest development. Notice how it is close to the same
thickness from top to bottom? This won't happen overnight...and some of this
is great genetics...but I can teach you exactly what it takes to get close to this
type of chest development. Occasionally you will have to back off on flat
bench presses, but you can re-introduce them after your chest gets more even
development from inclines.

VISUAL Impact 12
 Chapter 2
The 2 Main Types
of Muscle Growth

I am going to start this chapter by killing a myth...

Bigger muscles do NOT necessarily equal greater strength. In fact, if you are
after rapid muscle growth, then your main goal isn't to increase
strength...your goal is to workout in a way that creates “cumulative fatigue”.
Often times I see guys after muscle gains who are making very slow progress
due to their obsession with gaining strength.

Increasing the weights used is secondary to creating muscle fatigue, if

training for mass is your goal. Over time it will take heavier weights to create
the same level of fatigue, so it does pay to add weights at that time. The best
approach is to increase the weight when the current weight feels too light,
NOT adding weight because you are trying to reach a specific number.

Your ego is your biggest obstacle when it comes to gaining muscle.

To create cumulative fatigue, you need to decrease the rest in between sets.
Each set, builds upon the previous set when you are aiming to fatigue a
muscle. This is different than strength training. When you are working your
muscle in a way that creates fatigue, you will have to back way down on the
amount of weight used. It will “appear” that you are weaker than the guys
who are resting 2-3 minutes in between sets, but this isn't the case. When this
brief mass building time is over, I will teach you how to train for strength and
firm up that newly gained muscle.

Hard Muscle VS Soft Muscle

Many people would have you believe that looking defined is all about how
much muscle you have and how low your body fat levels are. Body fat levels

VISUAL Impact 13
do play a big role in how defined you look, but this is just part of the
equation. There are two types of muscle growth that also dictate how sharp
your body will wind up looking once the body fat levels are low:
Sarcoplasmic Hypertrophy & Myofibrillar Hypertrophy

 Sarcoplasmic Hypertrophy: This is an increase in the muscle cell fluid

(sarcoplasm) within the muscle cell. This is a fast way to increase the
size of a muscle, but since sarcoplasm is a fluid and can't contract...it
won't make the muscle significantly stronger. This is why sometimes a
huge body builder isn't as strong as a smaller Olympic Lifter.

 Myofibrillar Hypertrophy: This is actual muscle fiber growth. Since

muscle fibers can contract, growth in this area leads to dramatic
improvements in strength. This leads to very limited gains in muscle
size. Think of a water-balloon...to make it bigger it would be much
faster and easier to fill it with water than to make the rubber
thicker...but thicker rubber would probably make the balloon stronger.
Not the perfect example, but hopefully you get the idea.

So which type of growth are you after?

This is actually a complex question, because it depends upon the condition of

the muscle being worked. Also...you can lift in a way that targets different
degrees of each type of growth. It all comes down to rep ranges to target the
different types of muscle growth.

1-3 reps: This targets strength and Myofibrillar Hypertrophy. This

would be used by someone who is happy with the size of their muscle,
but wants to add definition and density to that muscle.

4-5 reps: Now you are getting a bit of strength as well as a bit of size.
This is still a bit geared towards increasing muscle density, with just a
bit of size increase as well. A lot of “5 X 5” programs are popular
because it builds functional muscle for athletes that want a bit of muscle
and a lot of strength to go along with that muscle.

VISUAL Impact 14
 6-10 reps: This is a good sweet spot in between the two types of muscle
growth. The closer it gets toward the low end of the spectrum, the more
it focuses on density and strength...the closer it gets to 10 reps the more
it focuses on muscle mass.

12-15 reps: Nothing but muscle growth in this range. Very little gains in
the way of strength. I think it is helpful to throw in a set or two of this
rep range in the context of a pyramid set.

There are circumstances where each rep range is useful.

Here is an example...Have you ever seen a skinny guy with literally no pec
muscles hop on a bench and put up 275 pounds no problem? If this person
wanted to build their pecs, they would need to decrease the weight and do
multiple sets in the 10-15 range until they added the mass they desired. At
that point they could go back down to medium to lower reps.

Here's another example...What about guys with big arms, but little definition.
For these guys, I would recommend that they works triceps and biceps in the
3-5 rep range to “harden up” their arms and add definition. There is also a
good chance that they would need to go on a fat loss program. If they did
both at the same time, they could transform their arms in short order.

Here is an example of a man

with good muscle density.
Notice how the shoulders and
arms in particular have a hard
detailed look? This is because
he is strong as well as has a
good amount of muscle mass.

It helps that his body fat is

low as well. This guy has a
good amount of muscle, so
from this point forward would probably just want to focus on increasing
strength and muscle density even further with lower reps. Once a natural
amount of muscle is attained no need to add more mass.

VISUAL Impact 15
Different rep ranges for different body parts?

It is rare that a person has equal development across his entire body. I will
use myself as an example. I have big biceps with good definition. Ultra hard
shoulders and calves that are slightly undersized. I also have a large chest that
still has a slightly softer look than I would like. Here is what my game plan
would look like...

✔ Biceps: Keep doing what I am doing (5 reps).

✔ Shoulders and calves: Decrease weight and increase reps (10-15).
✔ Chest: Increase weight and decrease reps (3-5).

See how you can customize your workout to add muscle mass or muscle
density to the parts that need it by tweaking rep ranges?

Now I won't lift in each of those muscle ranges forever. I will adjust the
weights up or down and adjust the reps up or down depending upon how my
body responds.

Over time you will gravitate towards a certain rep range.

Once you are satisfied with your size, I would recommend sticking around
the 3-5 rep range. The reason for this is that this is going to harden up your
muscles and create striking muscle definition when you are at low body fat
levels. It is also fun to gain strength and increase the strength-to-weight ratio
in your body. You will eventually feel quite a bit more athletic when you
train in this manner...but it is not written in stone that you need to work in
this lower rep range once you gain enough size. Some people prefer higher
reps and still look great training in the 6-10 rep range. I will also talk in the
“Bonus Phase” about 3-4 weeks of higher rep sarcoplasmic growth before an
event.

But rep ranges are just part of the whole muscle building story...

VISUAL Impact 16
 Chapter 3
“Cumulative Fatigue”
When Each Set and Rep Builds
Upon The Previous Set and Rep

Please read this chapter carefully...

The principle of cumulative fatigue is where the muscle building magic

happens. If you understand this simple concept, you will know more than
99% of the people in your gym when it comes to building muscle. I dare say
that the majority of personal trainers don't understand this concept very well
either...at least not at this level.

When you lift for muscle mass, each set needs to “build upon” the previous
set. If you are doing 5 sets in a lift for instance, they are all working toward
fatiguing the muscle. Each set and rep will get harder as you progress through
the sets...this is what I call cumulative fatigue.

Too much rest in between sets is the enemy of cumulative fatigue.

If you rest too long in between sets, your muscle will “recharge” all the way.
This is great if you are just training for strength, but is a bad idea if you are
trying to fatigue the muscle. To fatigue the muscle you need to hit the next
set before the muscle has recovered all the way from the previous set. This
typically requires a short rest period of 45-60 seconds in between sets (this
rest time will vary a bit depending upon the lift).

Pausing in between reps also is the enemy of cumulative fatigue.

When you are strength training it makes sense to pause in between reps and
reset before each rep. This NOT a good idea when you are training for mass.
You want to hit each rep, so it builds upon the fatigue from the rep before it.

VISUAL Impact 17
Mass building workouts work best with a faster rep tempo.

For pure strength training, the reps need to be slow to allow the nervous
system to build tension. When training for muscle mass and fatigue, you want
to lift the weights with a faster tempo. The movement should be somewhat
fast without throwing the weights...almost rhythmic in nature. This will also
allow you to get more work done in the gym (getting in a lot of volume in a
shorter period of time).

Many guys make the mistake of chasing heavier weights which requires a lot
of rest in between sets, pausing in between reps, etc. It is fine to add weights
as long as you stick to the rules of cumulative fatigue.

✔ Short rest in between sets.

✔ No pause in between reps.
✔ A fast “rhythmic” tempo.

Remember, these tips are purely for fast muscle growth...

Like the rest of this course these variables can be tweaked a bit. If you are
after just a little bit of muscle and a lot of strength, then you can pause a little
longer between sets, add more weight, and you can pause in between each
rep, do less reps, etc. Avoid fatigue for pure strength, aim for fatigue for
muscle mass...and tweak this in either direction depending upon your goals.

Pushing on to the next set,

before fully recovering from
the previous set, takes a lot of
self-discipline. Your natural
tendency is to rest more in
between sets.

Ignore your instincts and hit

the next set before recovering
for the best mass building
results.

VISUAL Impact 18
 Chapter 4
A High Volume of Sets and Reps
Equals An Increase In Muscle Size

If you are after size you need to do enough sets and reps to slightly damage
or stress the muscle. The fastest way to quick muscle growth is to fatigue the
muscle over a decent amount of sets and reps. Doing one set to failure is a
great way to increase muscle density, but not the best for rapid muscle
growth.

A high volume of lifting especially helps stubborn muscles.

The typical advice to increase the size of a stubborn muscle is to try and lift
heavier and heavier weights targeting that muscle. This is terrible advice!
What usually causes a muscle to be stubborn as far as mass or strength is
concerned, is a weak mind-to-muscle link. The fastest way to increase the
mind-to-muscle link in a stubborn muscle is to practice contracting that
muscle as much as possible without over-training. A high volume of lifting
gives this stubborn muscle a lot of practice.

A high volume does not mean you will increase your time in the gym.

The typical strength training session I recommend on my blog is 30-45

minutes. It uses a low volume of sets, with a lot of rest in between the sets.
Although a muscle gaining workout uses many more sets and reps, it uses
reduced rest periods. The total time spent lifting is roughly the same...30-45
minutes.

Compressing more work into the same time period.

One way to increase fatigue is to do more volume of work within the same
period of time. This works especially well if you are unable to increase the
resistance of the weights being used.

VISUAL Impact 19
 Chapter 5
“Hybrid Muscle Building”
Mixing Different Principles

The place where many muscle building programs fall short is the ability to
customize the program. Don't worry, I do plan on giving a program to work
from...but I fully expect for you to make tweaks and adjustments based on
your current level of development and your specific goals. Let's talk about
some specific tweaks and ways of mixing principles to get the precise desired
results you are after.

A High Volume of Low Reps:

So we know that low reps mainly increase strength as well as microfibrillar

growth. We also know that a higher volume of lifting increases fatigue more
than a lower volume of lifting. So this approach would slowly build dense
muscle. It would be for someone who was after muscle growth, but was also
interested in strength and density. This growth would still be slower than the
typical “cumulative fatigue” approach.

A Low Volume of High Reps:

A lower volume of lifting equals less fatigue than a higher volume of lifting
and would limit muscle growth. Higher reps do increase sarcoplasmic
hypertrophy which is great for increasing mass. This combo would lead to
maintaining muscle size. This would be a good routine for someone who
wanted to maintain muscle mass without spending much time in the gym
(like when life gets too busy to spend as much time training).

More Rest In Between High Rep Sets:

More rest in between sets will allow for a greater weight to be used in each
set, but will not create the maximum cumulative fatigue as a strategic muscle

VISUAL Impact 20
building program. This is a great way to increase strength in a muscle while
slowly adding a bit of mass in the process. Since this is a strength approach
using higher reps, the muscle growth will be sarcoplasmic in nature...a bit
softer than when strength training in the lower rep range.

Less Rest in Between Low Rep Sets:

We know that less rest creates a bit of cumulative fatigue. We also know that
low reps increase strength and muscle density (myofibrillar hypertrophy). So
this is another way to slowly add a bit of dense muscle while gaining
strength. You won't gain as much strength as when resting longer in between
sets, but you will add a bit more muscle than a traditional “pure” strength
training workout.

This gentleman is much bigger than the

typical examples I use on my blog...

...but is a solid example of a muscular

athlete with low body fat and good
vascularity, but not great density.

In my opinion he has overdone the

sarcoplasmic muscle growth a bit and
would do well to cut back in sets, reps, and
overall volume of lifting.

Perhaps low volume strength training with

a decent amount of rest between sets
would do the trick!

Note: Again, this guy is much bigger than what I think looks natural. I don't
think you should really aim for this size. It looks a bit overdone for the tastes
of most people (plus...good luck finding clothes that fit).

VISUAL Impact 21
 Chapter 6
How Much Muscle Can You Gain?

You have a genetic limit on how much muscle you can gain.

This isn't anything to stress over. To create the lean “Hollywood” look you
typically can be well under your genetic upper limits for muscle gain. I have
found that guys look best and most natural when they stay under their natural
limits as far as muscle mass goes, but spend their time and efforts getting lean
and sharp.

You can reach 60-75% of your genetic upper limit in less than a year.

Of course this isn't true for everyone. Some of this has to do with age. Most
guys can typically make their biggest gains between the ages of 17-25.
Someone who has never trained, regardless of age will obviously put on
much more muscle than someone who hasn't. Taylor Lautner for instance,
gained a bunch of muscle in about 6 months. He was untrained as far as
gaining muscle went and was the perfect age to put on a decent amount of
muscle. If Taylor Lautner is smart, he will stick to that same size and not
keep trying to add mass. He has already reached his ideal size.

Quick gains can happen when people are well below their normal range.

Your body was meant to carry a certain amount of muscle from just being
active. Some people haven't been active in years and because of that their
muscles have shrunk. When you read about an older person putting on 20+
pounds of muscle this is typically the case. There is a good chance they were
15 pounds under what they should have been carrying in the first place...and
that the weight lifting only added 5 pounds above and beyond their set point.

If you are active and have already put on a decent amount of muscle.

It is very unlikely that you are going to add a whole lot more muscle if you

VISUAL Impact 22
have already added a decent amount to your body. Experienced lifters are
lucky to add 3-5 pounds of pure muscle to their frame in a year (unless roids
are involved). Since you are limited in the amount of muscle you can gain, it
makes sense to target where you will add this muscle mass.

Gaining 3-5 pounds of muscle on 1-2 body parts makes a HUGE impact...

If you are experienced, the only way to make a positive visual change as far
as muscle mass goes is to only focus on gaining mass on 1-2 body parts at a
time. You can spend the next 2-3 years adding muscle evenly over your
entire body and people won't notice a difference...but focus that muscle
growth on a few key areas and people will notice!

Even a beginner can benefit from specializing on muscle groups.

I wouldn't recommend just focusing your attention on 1-2 muscle groups, but
maybe reduce the volume on an especially strong muscle group and add a
little more to a weak muscle group. Back in college I trained with a guy who
naturally had huge calves and forearms. He had no need to do a single
exercise for calves or forearms. Instead he focused his attention on back and
chest (his weak points). Within 6 months he put on 15-20 pounds of muscle
and the rest of his body caught up with his calves and forearms.

A big mistake I consistently see in the gyms I have trained in.

What if Brad Pitt wanted to gain as much muscle as Duane Johnson (The
Rock)? What if Hugh Jackman wanted to be as slim as Cam Gigandet? These
are ridiculous notions, but I see this all the time in gyms. Your body has a set
amount of muscle it likes to carry around. Trying to gain a lot more muscle
than this or lose the muscle that your body likes to carry around is madness.
In 6-12 months (max) you are going to get an idea of how much muscle is a
natural amount for your frame.

The typical thing I often see...is guys getting to the level of Taylor Lautner
or an Abercrombie Model, but then become addicted to gaining more and
more muscle. What was once an amazingly aesthetic physique becomes
bulky and the guy winds up with that cheesy “muscle head” look.

VISUAL Impact 23
 Chapter 7
Eating for Muscle Gains

There are two schools of thought when it comes to gaining muscle.

One group believes that you eat your way to muscle mass...that it is your diet
that determines how much muscle you gain, not the set and rep scheme you
are using. Another group believes that muscle gains are largely due to the
type of training performed...with nutrition being less important.

Where do I stand?

It depends upon the experience and condition of the trainee. If the trainee is a
skinny novice, then I will recommend more calories than a beginner who is
soft and chubby. An experienced lifter whether they are chubby or slim will
require less calories than a beginner, since their potential for muscle gains is
less than a beginners.

No need to be completely protein obsessed, either...

Get over the notion that you need crazy amounts of protein to gain muscle.
Guys who use steroids can utilize large amounts of protein, but if a natural
guy does this, he will likely get fat. Here is an amount that is probably more
protein than you need, but just to be safe...eat 1 gram of protein per pound of
body weight per day. Again, you could likely get away with 60-75% of this
amount.

How many calories in a day?

The short answer is 200-400 calories per day over maintenance, but again
this depends upon how experienced the lifter is and the age of the lifter, etc.
There are so many variables and so many ways to make this complex. So
here is a rough estimate of daily calories.

VISUAL Impact 24
Goal Weight in Pounds X (hours working out per week + 9.5) = Calories

To figure out how many calories per day, this formula is a good starting
point. So lets say you are 175 pounds, workout 6 hours per week, and want
to gain 10 pounds of muscle. We would take 185 pounds X (6 + 9.5). So 185
x 15.5 = 2,867 calories. A 175 pound person would start with this number but
pay attention to body fat percentage and weight from week to week. I
actually believe that this is more than needed, but it is a good starting point.

If body fat goes up then back off in calories a bit.

This isn't an exact science, so back off by 400-500 calories or as close as you
can get to that if you are getting chubby. It is hard to estimate calories within
this amount, so simply eat a little less than the amount you have been eating.
It is better to gain a little less muscle and to gain it slowly by eating too few
calories than it is to gain excess body fat. When in doubt, error on the side of
eating a little less if you have been gaining body fat.

Do NOT go low-carb when trying to add

muscle mass...

Grandma was right! Great whole food

meals like this, with balanced protein,
fats, and carbs...are ideal when trying to
gain muscle.

You need those carbs to fill the muscle

cells when in muscle gaining
mode...especially if you are doing a full-
blown “cumulative fatigue” type of
workout.

That low-carb paleo and primal diet is

great when trying to get lean or
maintaining, but hold off for now. I'll talk
about when to use that way of eating later.

VISUAL Impact 25
The more I learn about nutrition the smarter I realize my Grandma was!

My grandma was one of my best friends in the world and she passed away
this year. I believe she was 92 years old and she had a great life. My grandma
was an outstanding cook. When she made dinner there were always
vegetables, salad, salad dressing, rice or potatoes, butter, and some type of
meat. The nutrition industry has moved away from these whole foods over
the years.

The nutrition and fitness industry acted like Grandma was wrong.

First they came up with the idea that all fat is bad. They replaced butter with
margarine. They took fats out of foods that had good portions of natural fats.
Then they attacked carbs. Then they claimed that vegetables didn't have the
same amount of vitamins as they used to have. They suggested people take
vitamins instead of vegetables. Even fruits were attacked for having too much
sugar.

Grandma has been right all along!

Perhaps the only thing that grandma did wrong was want you to eat until
you were stuffed. But besides portion size, grandma's cooking with whole
foods blows away all the processed and genetically engineered foods. Go to
a local farmers market if you have one near you and get away from boxed
foods. You will be much healthier in the long run...and your body will thank
you.

You can also gain muscle without being a Saint.

My advice is to eat balanced meals with whole foods whenever possible. Try
to get vegetables along with your carb, fat, and protein source...but if you like
nachos or hot wings with beer (like me) then go for it on occasion. I won't be
a hypocrite. I gained most of my muscle mass in college at the age of 19...and
I drank a decent amount of beer from time to time. I was fortunate to be in a
fraternity with a great cook that made balanced meals each night, but my diet
was not perfect.

VISUAL Impact 26
Aim for balanced meals about 75% of the time.

If you can eat balanced meals around 75% of the time and stay within your
calorie range...you will make great progress. Your body is smart and it will
put on muscle if you train in the proper way. Your diet is important, but you
don't need to be obsessed with being perfect. Just get in an adequate amount
of calories and protein each day and you will be good.

Here is a grocery list for people who don't cook a lot (like me).

✔ Protein: 6-8 chicken breasts, 1 big carton of eggs, 1 block of cheese, 2-3
large containers of yogurt, 1 steak, 2 big containers of non-fat milk (to
make a special protein shake I will talk about later).
✔ Carbs: white rice (I have a rice steamer), tortillas, granola, potatoes,
yams, croûtons, halibut
✔ Vegetables: broccoli, bell peppers, avocados, cauliflower, kale, cilantro,
jalapeño peppers, lettuce, carrots, tomatoes, squash, celery, zucchini,
spinach, onions, peas, etc. (I spend most my time in the produce section
of the grocery store).
✔ Fruits: honeycrisp apples (the best apple ever), fuji apples, oranges,
grapes, pineapple, and bananas.
✔ Fats: butter, olive oil, coconut oil
✔ Other: Ice Cream, Salsa, Salad Dressing, and a 6 pack of Corona Light

Note: This is a sample muscle gain grocery list. You can get more desserts
besides ice cream, as long as you don't go way over in calories. The Corona
Light is a good beer to drink with dinner. I like to sip on one when I am
cooking and it barely feels like I had a beer. It tastes much better than regular
Corona and I actually recommend drinking it without a lime in it. A great
bonus tip :)

So what could you make from this grocery list?

When I was gaining muscle I ate a lot of omelettes loaded with vegetables.
This is a cheap and easy meal. Add salsa and cheese on days where you need
extra calories. You can also make power salads with a bunch of chicken cut

VISUAL Impact 27
up and vegetables, cheese, croûtons, salad dressing. You can eat meat, rice
and a vegetable of choice...or meat potatoes, and veggie. I also like to make
chicken fajitas, which is a great way to get vegetables (tasty too). I make
every configuration of breakfast burrito possible. I also put salsa on just
about everything...potatoes, in my soup, on my omelet, in my eggs...I have a
problem!

More things to eat...fish tacos. I also like to mix in granola with yogurt for a
snack. In fact stock up on yogurt...it makes for a great protein source. Fruit
and yogurt along with a cup of coffee makes for a great breakfast. You can
also make a power soup. Get some chicken broth at the store, cut up and add
1-2 chicken breasts and a ton of vegetables.

So what about the large quantities of milk?

Most of the time I am not a big fan of milk, but you will want a decent
amount on hand when gaining muscle. The reason you should get non-fat
milk is that I am going to have you use it for a post workout protein shake.

I want you to get chocolate milk powder

as well. I like “Nestle Quick”.

Two large glasses of this classic chocolate

milk drink after lifting is as good as any of
the expensive protein shakes when you are
trying to add muscle to your body. I know
it sounds nuts, but trust me on this.

My friend Craig Ballantyne is a fan of

chocolate milk after working out as well.

The reason you want non-fat milk is so

that the nutrients absorb quickly into the
muscle cells. Fat slows down the digestive
process, which is great most of the
time...but after working out you are after
quick digestion and absorption.

VISUAL Impact 28
 Chapter 8
The Only Proven
Muscle Building Supplement

Let's get this out of the way.

Creatine is the only proven muscle building supplement worth investing in. It
has shown to build muscle in the absence of extra calories. Honestly, nothing
else comes close (despite what the ads tell you). Here is the brand I'm
recommending these days (late 2012-early 2013)

A few of you may have read my book “The Supplement Conspiracy”

I offered this book for free for a limited time over on Fitness Black Book. I
pulled it, because at some point I will release it as a bonus for a paid product.
This product was unique, because I interviewed two scientists who in the past
were Heads of Research and Development for large supplement companies.

Here's a response I got when asking about muscle building supplements.

"Creatine is the best muscle builder by far, and it’s cheap. 1000 grams of
creatine monohydrate will probably only run you $50. That’ll last you
months. After that you might look into some protein, and maybe some
glutamine. I can’t point to any research that proves glutamine or protein
helps with muscle building, but guys still seem to want to take them. You’ll
most likely be given a sales pitch for some sort of “nitric oxide” stimulating
product as well as branched chain amino acids and testosterone boosters. For
true scientifically proven effectiveness for muscle building I can only
recommend creatine."

Both of the scientists in this report actually created supplements.

They did the research, lab tests, developed formulations, etc. One of the

VISUAL Impact 29
gentleman still owns an entire supplement company. It is not in their best
financial interest to tell you just to take creatine and forget about most
everything else, but it is the truth. Although I pulled this off the market a
while back, I would like for you guys to read this report...

You guys will get a lot out of this. The

supplement industry isn't always honest with
you, so I created this with the hope that readers
of my site wouldn't waste their money.

In my opinion this is the most honest report

written about supplements to date.

Enjoy :)

You could take a protein supplement to save time...

You don't really “need” a protein supplement. It is just a way to insure you
are getting enough protein if you don't get enough from your meals. So if you
wanted to, you could get a decent protein powder and make a shake for
breakfast instead of cooking a meal. Alternatively, you can do what I did
back in college...drink a couple of glasses of non-fat milk.

Don't take creatine from day #1 of your mass building program.

I have an approach to taking creatine that works wonders and will make a
huge difference in the way you look once you get extra lean. Begin taking
creatine 3-4 weeks before a vacation or special event when calories are
lower. This will add a bit of muscle size and “shrink wrap” your skin around
your muscles to insure maximum definition. When you lean down a bit your
skin gets loose. Lose any extra fat...add creatine to add some size and insure
that there is absolutely no loose skin blurring muscle definition. Works well!

VISUAL Impact 30 End of Free Chapters

 click “Download Now” button below to

Get Visual Impact Muscle Building

Complete Package

VISUAL Impact
 end of free chapters...

click “Download Now” button below to

Get Visual Impact Muscle Building

Complete Package
 Contents

Welcome! “Smiles Everyone, Smiles!”.....................................................3

I Was a Big Supplement Sucker a Few Years Back ................................4

The Story of “Mongo Lloyd”.....................................................................5

The Supplement Conspiracy. No One is Safe!.........................................6

Fitness Magazines + Supplement companies = BFF...............................7

The Power Back Into the Hands of The People .....................................8

The Law of Reciprocity............................................................................9

Introducing Two Scientists from the Supplement Industry..................10

Do You Need Supplements? The BIG Interview....................................11

The End. Yep, The Very End!.................................................................31

____________________________________________________________________
2
 Welcome!
Have you ever been hesitant to do something you knew was right?
What about something that would negatively effect you financially?

Well, I am in that exact position!

Let me explain...My name is Rusty Moore & I run a little fitness blog
that gets a crazy amount of visitors each day. Last month I had over one
hundred thousand visitors and a Quarter Million page views.

I'm Not saying this to brag. Heck, I'm as surprised as anyone that my site
has grown to this level.

So why am I hesitant to write this supplement report?

As you will soon find out by reading this report, you probably don’t
need supplements the majority of the time. There is A LOT of money to
be made by selling supplements...and my site gets enough traffic for me
to earn a Full-Time Income if I chose to sell supplements.

What I am doing by writing this report is severely limiting my money

making options in the future as far as selling supplements goes.

I do a lot of things wrong as far as making money online goes, but this
might just be the dumbest move yet. The good thing is that I believe
'Karma' will pay me back by telling you the truth.

Sincerely,

____________________________________________________________________
3
 Supplement Suckers Unite!
I was a big-time sucker when it came to buying supplements, especially
when I first began working out.

Maybe you can relate to my story...

I grew up in the 80's and reached my teenage years just as Arnold

Schwarzenegger became popular. I turned 14 when The Terminator
(1984) came out.

I wanted to get as big as Arnold...As Fast As Possible!

That is when I found out about Protein. I

read in the fitness magazines that all the Pro
bodybuilders got big by taking protein.

NOT just any protein!

These guys got this big, by taking protein

powder that had magical ingredients not
found in food.

Obviously these guys didn't take steroids.

They were 265 pounds of pure natural
health. Why else would they be in a Health
and Fitness magazine!

Of course you couldn't get Really Big, without Amino Acids!

When Mongo Lloyd packed on 40 pounds in a year, he obviously took a

lot of protein powder (a given fact in the 80's). His real "secret" was
amino acids!

____________________________________________________________________
4
 The Story of "Mongo Lloyd"
So Mongo Lloyd outlined his workout routine, what he ate, and most
importantly the supplements he took. He did photo shoots and interviews
for all the big fitness magazines.

Mongo Lloyd looked massive and had tons of teenage guys aiming for
that look. Not only was he massive, the guy was ripped! Sure he worked
hard in the gym, but the difference between him and regular guys in the
gym were all those fancy supplements he took.

...but he always forgot to mention his "best" supplements.

You see, Mongo Lloyd had a special batch

of supplements that worked better than
anything he talked about in the magazines.

He didn't mention them for this reason...

As a 25 year old man, it was apparent to

Mongo's doctor that Mongo needed a bit of
"hormone therapy".

[Note the sarcasm above. This is an example

of a serious "steroid hookup".]

Mongo and others like him were the start of something bigger...

I like to call the bodybuilding magazine era of the 80's and early 90's the
start of the big Supplement Conspiracy. It started with young men trying
to get big, but then slowly targeted every demographic.

____________________________________________________________________
5
 The Supplement Conspiracy
"Does my butt look too big?"

If you thought the "gaining muscle" market was big then wait until you
see how many supplements they have for fat loss.

Fat loss is a HUGE market for the supplement industry!

Think about it. Almost everyone you know wouldn't mind being a little
leaner. So, the weight loss and fat loss market includes everyone.

Eating fewer calories each day? It can't be that simple!

While the main way to lose weight is to eat fewer calories each day then
what you burn, people don't want to hear that. They have a "feeling" that
there is a quick fix that they haven't heard about.

The Supplement Companies have marketing down to a science.

Make no mistake about it, supplement companies have amazing

marketers and copywriters on their side. They are trying to make money
like everyone else, so of course this makes sense. Unfortunately, many
supplement companies use tactics that are a little "grey" in my opinion.

• Claiming a supplement creates "steroid like" results

• A pill that burns 6X the fat compared to diet & exercise alone
• Citing company sponsored studies as "real research"

But Misleading Advertising Alone isn't a "Conspiracy"

The Definition of Conspiracy: A secret agreement between two or

more parties to perform an unlawful or unethical act.

____________________________________________________________________
6
 Fitness Mags + Supp Companies = BFF!
As Rob Base and DJ EZ Rock Would Say "It Takes Two...". If you are
too young to get the 90's reference consider yourself fortunate!

Fitness Magazines Used to Give Out "Unbiased" Info

I had a subscription to Ironman Magazine from 1988 until 1991. It was a

pretty solid place to get training advice. They outlined workouts that
produced results without using steroids. There were helpful articles in
that magazine that didn't mention a supplement at all.

In the early 90's, magazines began having more ads than content

When fitness magazines were at their peak,

they cashed out in a big way. Instead of
having ads and articles separate...they
combined them as one.

These ads became 3-4 pages and were

disguised as articles at first. The line between
ads and articles were blurred.

In addition to that, many of these magazine

and supplement companies formed one larger
conglomerate. The money was flowing in like
clockwork.

These mega-companies continued to flourish in the "Internet Age"

In the first 10-12 years of the Internet's existence, companies with deep
pockets still held the power to influence the masses. It was smooth
sailing for these guys until 2004...

____________________________________________________________________
7
 Power Back to the People!
In 2004, Myspace reached critical mass. The site became so successful
that it ignited a storm of other social sites. Today these social sites are
growing at an exponential rate and have changed the face of the
Internet...forever.
Good news gets spread at a rapid pace, so does bad news!
In the past, when you received bad service or a crappy product, you were
mad and maybe would tell 1-2 friends about it. Today, you can reach
thousands and even hundreds of thousands with the push of a button.
Do you have a Facebook Page?

As of this time, Facebook has 175 million

users and each user has an average of 120
friends.

If you really wanted to you could probably

spread news to over 100,000+ people within
hours. It would be hard to track, but we are so
connected it is certainly possible.

Even Google is beginning to take notice of

user generated content on these sites, so news
gets spread quickly and becomes permanent!

Good Ole' adverting just isn't working as well as it used to

Slick advertising is becoming less and less effective. Why listen to a

company talk about their product, when you can ask a friend? If you
were researching a supplement, ads aren't going to give you real info.
People have a voice online and that is good news for you and me. The
good companies will thrive and the bad ones will wither away.

____________________________________________________________________
8
 The Law of Reciprocity
The Law of Reciprocity states "whatever you do will be returned back to
you". This is how mankind has worked since day one. I am a firm
believer in the "give first and give often" philosophy.
I'll take it a step further...

I believe that to really thrive online, one

must give much more value than one
expects in return. If a supplement doesn't
help or work like it should and the
customer paid money for that supplement,
then that supplement company is headed
for failure.

Too Much Yin and Not Enough Yang!

The supplement companies that thrive in

the future are going to need to provide
great value for the money. Exaggerated
claims and fake models aren't going to cut
it anymore.

There needs to be a balance between give and take. The Supplement

Conspiracy was doomed from the start. The Universe never fails to
achieve balance over time.

So the BIG Question is this..."Which Supplements Work?"

The whole point of this ebook is to help you understand which

supplements are worth your money. You could read "biased"
information from a magazine or website -OR- you could talk to the
scientists who actually formulate and produce these supplements...

____________________________________________________________________
9
 Two Scientists Who Aren't Afraid to Talk
Before I introduce these two gentleman, I need to explain a couple of
things. The first thing is that no actual supplement brand names will be
mentioned. They also won't mention any supplement company names.
Introducing expert #1: Brad Pilon
Brad is best known for his groundbreaking online
diet course, Eat Stop Eat . Many of you may
recognize Brad, but what you may not know is that
he worked for a number of years as Head of Research
and Development for a large supplement company.
He was involved in product development, designed
formulas, designed patents, etc. This makes him a top
notch expert when it comes to supplements and
nutrition.

Introducing expert #2: John Barban

John is best known for his men’s online course on
symmetry, The Adonis Effect . John is currently a
director of R&D for a supplement company. He is a
sought after expert on nutrition and supplementation
and also does consulting work for many supplement
companies. He has up-to-date insider knowledge
that few posses.

This is NOT a pitch fest for a magical supplement!

Sometimes these so-called unbiased reports and interviews wind up

being a promotion of a special supplement. This is nothing like that
whatsoever. These guys give their honest view on every supplement
question asked of them.

____________________________________________________________________
10
 The BIG Supplement Interview
How the Interview Was Constructed: Brad and John were
interviewed separately. We agreed that it would be best if they
would reply without hearing the other guy's answer. Then we
would list their answers next to each other to compare.

This simple method worked out extremely well...

I liked the fact that both Brad and John

could take their time and really think about
the question before responding. I was going
to do an audio interview, but decided
against it.

This e-mail format allowed me to time to

come up with better followup questions.
With an audio, I tend to feel rushed.

The result is a report that lets you compare

thought out replies between two scientists
who have spent a large amount of time in
the supplement industry. Enjoy!

Question #1: If someone eats a balanced diet, do they

really "need" supplements. What I asking is this...is it
possible to get all the nutrients someone needs from
food alone.
John: I don’t believe there is one perfect diet, or even what you could
call a ‘balanced diet’ that can be recommended to all people across all
cultures, even if we are only speaking of people in north America as an

____________________________________________________________________
11
example. I would think the better way to say it would be as follows: In
modern industrialized countries it is difficult to become nutrient
deficient if you are living above the poverty line. Much of our food is
fortified with nutrients to ensure we do not become nutrient deficient no
matter how ‘bad’ or ‘unbalanced’ our diet seems to be. For example,
you’ll notice that table salt is called “iodized” salt, this is because iodine
deficiency used to be a major problem. The simplest and most effective
way to get everyone to take enough iodine every day was to put it in
with our salt and commonly consumed goods like bread, and this was
adopted in the USA as far back as the 1920’s to ensure that iodine
deficiency would be wiped out in industrialized countries. Just to put
this into perspective as of 2003 the WHO (Word Health Organization)
reported that there were still 1.9 billion people with insufficient daily
iodine intake across the world. Take a moment and thank your lucky
stars you’re not one of them.

So bringing this little story back full circle to answer your question. It is
virtually impossible to become nutrient deficient in modern western
countries no matter what you eat. Even if you think you eat a ‘bad’ or
unbalanced diet, organizations like the WHO are way ahead of you. If
you live in north America or any industrialized country, and you have at
least a few dollars to spend on food in a day, you will most likely never
become nutrient deficient no matter what you do.

If you have a specific goal you are after then maybe there is a
supplement that can help you get there for example: Creatine to help
build muscle.

We also have not taken into account genetic variability. In some rare
cases people will find they don’t absorb a certain nutrient very well and
supplementing it might help. But make note of the word I used, RARE
cases. This is not that common, and requires extensive testing to
determine.

In general you can eat what you like and not worry about nutrient

____________________________________________________________________
12
deficiency.

Rusty (Follow-up): John…I have to be honest, I never considered the

WHO. Do they have other nutritional standards that western countries
must meet when producing a certain food. Where do people go to find
out more info on the WHO’s role in the way we eat?

John: Most people in north America wouldn’t consider what the WHO
is up to because as far as the WHO are concerned we don’t have any
problems that are really difficult for them to solve. For example there are
still millions of people around the world that are malnourished and can’t
even get clean drinking water every day. Our problems aren’t so dire,
our major problem is having too much to eat, kind of a nice problem to
have compared to being so poor that clean water is an issue. If you want
to learn more about the WHO you can go to this link
http://www.who.int/en/ and browse around and see what’s going on in
the world and with their organization, I’d bet you would be really
surprised what is going on right now.

Brad: There are lots of examples around the world of people thriving
without eating what we would consider the ‘traditional North American
balanced diet’, so when people do eat with lots of variety I see little need
for additional supplementation. Unless we are talking about people in a
disease state, or possibly the nutritional needs of growing children, I see
little reason why a fully gown adult human would absolutely NEED to
supplement their diet, with the exception of convenience of lifestyle.

Rusty (Follow-up): Brad… I love nachos, pizza, hot wings, etc. I eat
them every so often and feel great and stay lean year round. People
assume that I eat nothing but salad and chicken breasts when they hear I
have a fitness site. What are your thoughts on eating a variety of foods?
Is it just fruits, veggies, and healthy fats and proteins –or- can people eat
“normal” food in moderation and stay healthy.

Brad: I think ‘variety’ can include foods that North America doesn’t

____________________________________________________________________
13
consider to be super healthy – pizza is a favorite example. Made
properly, I think this can a be a food that fits easily into a life style of
variety. The preoccupation we have in North America of criminalizing
food is ridiculous. Good foods, bad foods...I mean...is a chocolate
cupcake the Darth Vader of the food world? I’ve heard people say that it
is ironic that the populations of the world who are most obsessed with
healthy eating are also the ones who are quickly becoming the most
obese and most plagued with chronic disease.

Often times the protective benefit of simply eating less trumps the effect
of eating more ‘healthy foods’.

Question #2: What is your personal outlook on

supplements. Do you think everyone should take
them?
John: I think it should be based on your personal goals. For example, if
you want to put on as much muscle as possible it would make sense to
take creatine. Creatine is well researched and shown to help increase
muscle mass. The available research indicates it is very well tolerated,
effective and safe for use. If your goal is muscle mass or strength, you’d
be short changing yourself if you didn’t take creatine.

With that said, not all supplements are as well researched and as
effective as creatine, and this is where the confusion about supplements
come in. Even though two supplements can sit on a store shelf side by
side, there is no guarantee that they have the same level of research
supporting their efficacy and safety. So you really are left to the mercy
of each supplement manufacturer hoping that they are honest people and
won’t try to screw you. And I would say most big brands are doing their
best to produce a quality product. After all, it is not in their best interest
to make a product that makes all of their customers sick. It wouldn’t be
long until they were out of business and being sued by everyone and
their dog.

____________________________________________________________________
14
Rusty (Follow-up): John…It sounds like creatine is a unanimous
winner when it comes to gaining muscle. Back in the early 90’s when it
exploded onto the scene it was popular to mix it with grape juice. What
is your recommended approach to using creatine? Do people really need
to load it for 5 days?

John: Loading isn’t necessary, you can just start taking one dose per day
and you’ll see results after a week or two, loading might get you there a
few days faster, but by the end of 3 or 4 weeks it won’t make any
difference if you loaded or not. If you are going to load creatine you
don’t need to do it for five days, you can get the same result just loading
for 1-2 days tops and then drop down to one serving per day, five days
of loading is total over kill and totally unnecessary.

Brad: No not at all. I think they are an industry that have grown by
leaps and bounds over the last decade, and as they become bigger and
more regulated their products will probably do very little harm, but for
now there is always a small risk associated with supplements. As
supplement companies become more and more profitable they have
more and more money to spend on investigating new and novel
ingredients that I believe are really beginning to touch on the realm of
pharmaceuticals. Yet, despite this advanced technology they do not need
to conduct pharma style phase trials, and do not need to do tetrogenicity
or drug interaction studies prior to marketing their product (this is not to
say that some companies don’t do this, just as this time, to the best of my
knowledge it is not required). The bottom line is I think it is only a
matter of time before one of them stumbles upon something very potent
that could possibly have very dangerous side effects.

Rusty (Follow-up): Brad & John…I heard a rumor a few years back
that the FDA was going to regulate all supplements like
pharmaceuticals. It takes years for a drug companies to get a drug
approved, do you think anything similar will happen in the supplement
industry? Do you believe that legislation will tighten up at all when it
comes to supplements?

____________________________________________________________________
15
Brad: I hope so, but I have my doubts. Firstly, the supplement industry
has some very effective lobbyist groups working for them. Secondly,
with the exception of the ephedrine scare, supplements haven’t really
hurt too many people. Sure, there is the empty promises and hit to your
wallet, but to my knowledge its not like they are killing hundreds of
thousands of people. The sad thing is that regulation would make the
industry better. I know with 100% certainty that many of the big
companies already have excellent safety assurance and quality assurance
programs in place. They could easily survive in a more regulated
climate. It’s the small “look what we made in Jim’s basement”
companies that wouldn't survive – and that’s not necessarily a bad thing.

John: Trying to predict what the government is going to do in this area

is tough. I don’t expect them to regulate them as strictly as drug simply
because most of them aren’t anywhere near as effective as drugs and
therefore the demand just isn’t there. My guess is that the few products
that show true drug like effects will get regulated on a case by case basis
and perhaps get removed from the supplement category and moved into
the drug category of regulation. The rest of the products that don’t seem
to do much but are also basically benign will remain in the obscure
category of dietary supplement, not a food, not a drug.

Question #3: Here is a scenario: Let's say I eat a well

balanced diet, but also have a monthly budget left over
for supplements...

$200 and want to drop 30 pounds. How do I spend this

money each month?

John: First I would start by doing some background research on

products that are promoted to help with fat loss. Then decide if you think
any of them fit with your lifestyle, medical history, goals etc. Then

____________________________________________________________________
16
gather some information from your local supplement store on the ones
that sell best, ask about customer feedback on which ones people seem
to like. Also as the store clerk for the ones to stay away from and see
what they say. From there you can make a semi informed decision on
what you might want to take. If you wanted to spend the whole $200
they will find $200 of stuff in the store to sell you. You could walk out
of there with a fat burner, an appetite suppressant, protein powders,
protein bars, etc etc…

A typical fat burner/appetite suppressant capsule product won’t be more

than $50/month. After that I can’t really think of what else you would
want to take to help with weight loss. You’ll probably end up with a
protein powder as well to make smoothies with. Some people really like
doing this as way to cut down on calories. They replace one bigger
higher calorie meal per day, with a lower calorie protein smoothie. A
good protein powder will probably run you about $40/month.

So I don’t see any way to really spend $200/month on a weight loss

supplements. You and I both know the rest of your weight loss will
come from eating less food and a good workout program.

Brad: Books, night classes and martial arts class. Anything to keep you
busy and not thinking about food.

Rusty (Follow-up): So, It sounds like less food is the answer…and

possibly some Meal Replacement Powders as a way to reduce daily
calories. The fat burner is just the “icing on the cake”, the big results
come from eating less calories with a strategic workout.

John: Less food is always the answer. The trick is finding a way to do it.

$200 and want to gain 10 pounds of muscle. How do I

spend this money each month?

____________________________________________________________________
17
John: Creatine is the best muscle builder by far, and it’s cheap.
1000grams of creatine monohydrate will probably only run you $50.
That’ll last you months. After that you might look into some protein, and
maybe some glutamine. I can’t point to any research that proves
glutamine or protein helps with muscle building, but guys still seem to
want to take them. You’ll most likely be given a sales pitch for some
sort of “nitric oxide” stimulating product as well as branched chain
amino acids and testosterone boosters. For true scientifically proven
effectiveness for muscle building I can only recommend creatine. There
is one other testosterone boosting ingredient that has got some recent
research showing it might actually boost testosterone so that might be a
product worth trying out, but then you’re getting into hormone
manipulation that some people might not be comfortable experimenting
with. On top of that, just because it might boost testosterone there is no
evidence that it will cause an increase in muscle mass the way creatine
does.

So for muscle building I think creatine approx $25/month, some protein

$40/month, glutamine if you like $40/month, and testosterone booster
approx $60/month.

Rusty (Follow-up): John…So really, someone could just invest in

creatine and make sure they get enough protein from food or adding in a
good protein powder. That sounds like an affordable solution, since
creatine only costs $25 per month. For someone who wanted to gain
muscle, without adding a bunch of fat…what would you suggest their
protein intake be? I hear so many different answers, but what do you
think is a good starting point?

John: Most people in north America already eat more than enough
protein for muscle building so chasing some mythical amount of protein
in hopes that you will build more muscle isn’t a smart investment of
your energy. I just finished editing Brad’s new book on this very topic.
The book is called “How Much Protein” and it’s the definitive answer
about protein and muscle building.

____________________________________________________________________
18
Brad: Take the 200 dollars and give it to the biggest guy in the gym.
Tell him all you want to do is train with him for the month. Try to lift
the same weight as him. Become as competitive as possible. Strive to
beat him in a lift. Imagine there are millions of people watching the two
of you in competition and YOU are the underdog. Do everything you
can to keep up and eventually best his lifts. It will be the best 200 you
will ever spend.

Rusty (Follow-up): Brad…That is funny, but competition certainly is a

great motivator. It also never hurts to workout with someone one step
ahead of you. A related question…after the workout is complete, do you
recommend a post workout shake or anything of that nature for someone
looking to add size? The common advice is a fast absorbing protein
shake after working out and then a well balanced meal an hour after that.
I used to drink Nestle Quick mixed with non-fat milk after working out
when I was younger and it worked well.

Brad: I’m just not sold on the whole post workout nutrition idea. Sure it
has been shown to transiently increase markers of protein synthesis
through measurement of surrogate endpoints...but what the hell does that
mean? It’s also been shown to reduce protein breakdown and free radical
production and possibly cortisol – but how do we know these are not
necessarily components of the muscle building adaptation? Lastly,
we’ve seen that you can increase the size and weight of muscle by taking
creatine after your workout, and creatine supplies no known nutrient
value, so muscles CAN grow without immediate post-workout calories.
The timing story is interesting, but the panic-driven need to eat right
after your workout otherwise you will get ZERO results seems to be
driven more by marketing than logic.

Question #4: Let's say I am just interested in getting

all my vitamins and minerals. What do I look for in a
multi-vitamin?

____________________________________________________________________
19
John: I’d say take a multi that is in capsules instead of tablets. That’ll
ensure you at least can absorb all of them. Tables are pressed together
and have binders to hold them together. There is some research to
indicate that you may not absorb everything that is in a tablet before you
end up excreting some of it. But like I said before, it’s difficult to
become nutrient deficient in north America anyway, so I would view a
multi vitamin as an insurance policy or icing on the cake.

You could also look at a multi vitamin that has something extra added to
it so at least you’re getting something else in there.

Brad: Avoid mega dose multi-vitamins. Especially the ones with super
high doses of the fat soluble vitamins A and E. Look for a vitamin that is
formulated in-line with the recommendations of the national academy of
sciences, and not one that simply tried to put 100% or more of
everything into their formula.

Rusty (Follow-up): So if the label says 200% of the Recommended

Daily Allowances, is that a bad thing?

John: It might not be bad per se, but it’s unnecessary. Mega dosing
vitamins and minerals hasn’t proven to do much of anything as far as
promoting any health related outcomes. Vitamins and minerals can also
be overdosed to a point where they have negative consequences. Most if
not all people in north America should be able to get all of their vitamins
and minerals from their diet. If for some reason you still feel like you
need a multivitamin supplement then I’d say take one that is at 100%
RDA or lower.

Brad: I just don’t see the value, and depending on the nutrient in
question, see more risk than reward. There are a lot of things in life (and
especially diet and nutrition) where the rule of “more is better” fails
us..so micronutrients are possibly no different.

____________________________________________________________________
20
Question #5: I got the audio cassette tape (showing my
age) a while back called "Dead Doctors Don't Lie". Is
it true that many vitamins in pill format don't get
digested in the stomach?
John: Like I said above, tablets are pressed and use binders to hold them
together so there is the potential that they are not fully absorbed,
capsules break down very quickly and the full dose is readily available
to be absorbed in your system.

Brad: Completely depends on the the way the vitamin tablet was
pressed, and the coating and binders that are used in the manufacture of
the pills. We’ve become very good at drug delivery over the last five
years. If they are using the right technology, this is no longer an issue.

Rusty (Follow-up): So the bigger more reputable companies will most

likely have a product that is absorbed well? Here is a related question
about the same tape “Dead Doctor’s Don’t Lie”. This gentleman
mentioned that our soil is depleted of minerals, so the vegetables we are
eating now have only about 20% of what they did 50-60 years ago. Any
truth to that?

John: That is a broad generalization he is making. Without doing the

background research on all of this my guess is that there is a grain of
truth to this statement but it doesn’t apply to all soils everywhere on
earth. Even if this statement was proven to be true across the board for
food grown in all corners of the earth we would still need to do research
measuring if this has any effect n people at all. Our population as a
whole is healthier and living longer than it ever has, so my completely
unscientific guess is that it’s not that big of a deal at the moment.

Brad: I wouldn’t go as far as to say the ‘bigger more reputable

companies’ have products that always absorb well. It’s only the
companies using the right technologies. Being bigger doesn’t always

____________________________________________________________________
21
mean your better. As for the soil question. Really, I have no clue, but
more importantly it obviously would have to vary by geographic
location...so it surely can’t be right everywhere.

Question #6: Does bright colored urine mean that the

nutrients aren't getting absorbed into the system?
John: It means the opposite. Anything that ends up in your urine would
get there through the filtering process of your kidneys. This means it was
in your bloodstream first, then filtered through your kidneys, then ends
up in your urine.

Brad: You know, off the top of my head I honestly do not know.

Question #7: Are some substances unstable in liquid

form?
John: That is a pretty vague question. I’m assuming you are referring to
creatine as there is a marketing angle that some manufacturers take that
states creatine is unstable in liquid form and breaks down to a useless
byproduct. This is however a half truth so to speak. In order for creatine
to breakdown to its inert by product creatinine it needs to be in a very
acidic liquid at a very high temperature. I highly doubt this is how you
are storing your creatine so it is not an issue unless you routinely store
your creatine in boiling cups of acid!

In other words, putting creatine in a cup of water or juice and leaving it

there for a week will not have any significant effect on it because it is
not hot enough or acidic enough to really break the creatine down. And
let me make it clear that the liquid must be both hot AND acidic at the
same time for it to break down, of both conditions aren’t present the
creatine will be fine.

Brad: Absolutely. When you break food down to its chemical

____________________________________________________________________
22
components they all have their own unique heat sensitivity, light
sensitivity PH sensitively, some can even be degraded by agitation or
nutrient-nutrient interactions. It’s not as simple as everybody seems to
think.

Rusty (Follow-up): Brad, John…Are there any products on the market

you can think of right now that are sold in liquid form that you would
avoid?

John: I’ve never purchased any supplement in a liquid form. So I guess

you could say I avoid them all, but I’ve never gone looking for one
either…does that answer your question or just make it more confusing?
The only supplement I take is creatine and it is a powder form.

Brad: The clear whey protein drinks. It takes a huge amount of

phosphoric acid and malic acid to keep the protein in suspension (that’s
what gives it that crazy dry aftertaste)...just not something I am
comfortable with. If you need to drink a ready to drink protein, I’d stick
with the milk based ones until the technology gets a little better.

Question #8: I'm going to list the top selling products

on the biggest supplement selling site online. I won't
give out specific product names. I will also just list
each type of product just once, so if one product is
listed as number 1 and number 7, I will only list that
one first. Can you give us a 1-2 sentence comment on
each product...whether you think it is good, neutral, or
not worth the money?
*Brad: I’m assuming for all of these we are talking about fully grown
adults, who are training but are no longer growing. If we are talking
people in their teens or early twenties then its a whole different ball
game, but for adults these are my answers.

____________________________________________________________________
23
Whey Protein
John: If you want to buy protein whey is a good option. Look for a
product that has some isolate as well as concentrate in it. Also pay
attention to the number of grams of protein per scoop compared to the
total grams in a scoop. If it comes out to 80% protein or higher then you
know you’ve got a good product.

Brad: The flavor systems are getting better all the time, as are their
dispersability and mouth feel. If you want a milk shake that is low in
calories then whey protein shakes are your best bet.

Rusty (Follow-up): I have heard of recipes where people mix whey

protein powder into their cake mix, make pancakes with it, etc. Does it
still keep the same nutritional properties when cooked?

John: Yup. Cooking whey protein doesn’t change its nutritional

properties. For example cooking a piece of chicken doesn’t change the
amount or quality of the protein, it just kills off bacteria so you won’t get
sick eating it. Oh and cooked chicken tends to taste better than raw!

Brad: Yep, just like cooking eggs, it may change the way it looks...but
you still digest it and you still absorb it.

Nitric Oxide Product

John: There is no scientific evidence that these products do anything as
far as muscle building. These products are based on an effect seen in
cardiac patients and then extrapolated to muscle building. The research
is taken completely out of context, don’t waste your money.

Brad: Depends. In my opinion unless they contain creatine I wouldn’t

bother.

____________________________________________________________________
24
Rusty (Follow-up): I always thought this product was questionable. It is
hyped pretty hard right now.

John: Yes they are hyped because there hasn’t been a true innovative
breakthrough muscle building product since creatine monohydrate over
15 years ago. The supplement industry is just grasping onto anything
marketing story it can to sell something new. And the nitric oxide story
is a good one, unfortunately the research shows that it doesn’t do
anything. That is why nitric oxide products are becoming combination
products mixed with creatine as Brad mentioned. By mixing the two
products together supplement manufacturers know the creatine will give
the customers some real muscle building effects but they can charge
more than regular creatine because they’ve also added the nitric oxide
boosters in there.

Milk Based Protein Powder (supposedly replicated

mother's milk)
John: No magic to these compared to whey protein. Whey protein is
also a milk based protein. If you like the taste of these proteins go ahead
and use them, but don’t spend any extra money because they say it is
like mothers milk.

Brad: Getting awfully close to just taking apart milk and putting it back
together gain. Take milk, break it down to whey, casein, lactose and fat.
Add whey, casein, fat and a little bit of the lactose back together. Add
special ingredients. Create 70% profit margin on ‘new improved’ whole
milk. In my opinion I just don’t see this being much different than whey.
I can’t imagine a person would see massive gains in their muscle mass
Simply by switching to this kind of shake.

Rusty: Good to know! I think they do charge quite a bit more for this
type of protein.

____________________________________________________________________
25
A Vitamin "Pack" (Vitamins, Minerals, EFA's and
Aminos - 11 tablets per pack)
John: I can’t say there is anything inherently wrong or dangerous or
unsafe with these products, but I can’t really justify why you would take
so much stuff without a good reason. So I guess I would say these mega
packs fall into the ‘don’t waste your money’ category.

Brad: I’m on the fence with this one. It really depends on who we are
talking about and what the exact formula is..neutral

Rusty (Follow-up): Brad’s answer reminded me of another question to

ask. Does a high level Olympic athlete need more vitamins and minerals
than a somewhat active adult. I realize that the calorie requirements
would be different, but what about the RDA for the basic vitamins and
minerals?

John: A high level athlete probably does need a bit more vitamins and
minerals because they are simply using up resources faster. But only a
BIT more, and this can usually be taken care of by more food or a
simple multivitamin, I just don’t see the necessity for a huge pack.

Brad: Really depends on the athlete, the type of activity, etc. This level
of athlete at this time in their career is much different than the rest of the
population..probably in the top 1% of the world in terms of human
performance and nutritional needs. So while these people may need a
different nutrient intake, remember that unless someone has said “You
know, you might just win gold” to you in the last six months, this is not
a reason to think you need more vitamins and minerals just because you
are working out hard.

A Whey - Casein - Milk - Egg Protein Powder

____________________________________________________________________
26
John: Same rules apply for these as the whey or milk protein. Make sure
you’re getting a high dose per serving (at or above 80% protein per
serving) and, then just go on taste and well it mixes.

Brad: Add in some flour and you have pancake mix. Again, it’s no
different than whey protein..or whey protein is no different than this. I
still do not think you will see any difference between this or whey.

Rusty (Follow-up): It sounds like the supplement companies work hard

advertising the differences of their “whey based protein” to sell it as a
superior protein but in reality the differences are negligible. Am I on the
right track?

John: Yup. Whey protein as well as the other dairy based protein are all
good. If you’re going to use one I would just go for one that mixes well
and tastes good. Casein protein seems to taste better because it tends to
mix up a bit thicker and creamier than whey but a certain portion of the
population is allergic to casein and will get an upset stomach from it. If
you’ve tried casein and it gave you indigestion then you might want to
try whey protein as most people can handle whey without an issue.

Brad: I would hazard a guess that the difference in your physique will
not be remarkable by any stretch of the imagination.

Fat Loss Liquid Capsule (Guggulsterones Z&E,

Yohimbine HCL, Caffeine Anhydrous USP)
John: I can’t see a reason why guggulsterones will do much for fat loss.
Yohimbine and caffeine will definitely give you a buzz and can kill your
appetite for a bit. So I’d say if you’re looking for a stimulant caffeine,
yohimbine and ephedrine are still the best.

Rusty (Follow-up): John...the ephedrine and caffeine stack does work

well. This is pretty controversial because people claim it is dangerous.

____________________________________________________________________
27
What are your thoughts?

John: Ephedrine is one of the most well researched ‘supplements’ out

there. The controversy comes in when you mix in politics, insurance
companies and health risks and side effects. I’ll try to make this example
as simple as possible. Many people who are overweight or obese and
interested in losing weight probably have some degree of hypertension
(high blood pressure) and a higher heart rate which puts them at a higher
risk for a heart attack. These people might want to take ephedrine to help
them lose weight, but the side effects of ephedrine are high blood
pressure and increased heart rate! So you end up in a catch 22. The
people who are most interested in taking ephedrine to help them lose
weight are the same people who should never take ephedrine because of
its side effects. Now I’m sure you can imagine how easy it was for
lawyers to sue companies who were marketing ephedrine as a weight
loss supplement to overweight and obese people. It was the constant
lawsuits over ephedrine that got it pulled off the market. As a matter of
fact, most companies that sold ephedrine pulled their products off the
market before the government ever banned it simply because their
insurance companies couldn’t afford to insure it anymore.

Brad: The plus is it’s cheaper than a month worth of Grande

Americanos from Starbucks. The negative is in my opinion the
effectiveness would be about the same. I just can’t imagine anyone
losing 50 pounds of fat just by taking a pill.

Rusty (Follow-up): Brad, good call on the diet pills these days. Since
they don’t contain ephedrine anymore aren’t they just basically a jacked
up version of caffeine?

Brad: Caffeine and green tea are the main components in the vast
majority of supplements on the market right now. Sure, they will all
have their own unique ingredient...or their own DOZEN unique
ingredients, but for most of them, caffeine is where the kick comes
from.

____________________________________________________________________
28
Creatine Fruit Punch
John: Creatine is creatine, this is just a version mixed with flavoring,
nothing special, but it drives your cost per dose up. I say stick with a
basic creatine.

Brad: I have no problems with creatine, you could probably skip the
fruit and the punch.

Rusty (Follow-up): So no benefits to the creatine being absorbed with a

simple sugar? In the early 90’s I remember the guys going out and
buying grape juice and mixing it with creatine.

John: Creatine monohydrate absorbs fine without anything added to it.

Adding sugars to help with absorption was an interesting idea but not
worth the extra calories. Even if it did help a bit with absorption you
would probably just get super fat from consuming all of that extra sugar.

Brad: The research clearly shows that if you can get your insulin up into
the supraphysiological range (higher than is physiologically normal)
then it will speed up creatine update into the muscle. Of course, this
typically takes more than 100 grams of glucose. To me this is just a little
on the scary side, and definitely on the unneeded side.

Chromium Picolinate
John: I can’t come up with any reason to recommend this ingredient to
anyone for any reason. It’ll be marketed for insulin mimicking properties
and absorption enhancing properties, even muscle gaining, but there is
little research to show it can do any of this. I would put this in the ‘don’t
waste your money category’

Brad: It’s not the 1990 anymore. Bel Biv Devoe aren’t making top ten

____________________________________________________________________
29
hits, the 49’ers aren’t super bowl champs and Chromium isn’t cool
anymore...let it die.

Rusty (Follow-up): So no need for anyone to buy this, which is what I

thought. I’m a Seattle guy and back in the early 90’s I’m sure Bel Biv
Devoe wasn’t even allowed to be played in the city. It was nothing but
Nirvana, Pearl Jam, Soundgarden, Alice In Chains, Primus, The
Presidents, etc. Good place to be in the 90’s for live music!

John: Definitely a good time and place for music. I’ve seen Pearl Jam
and Alice in Chains in concert and I went to lollapalooza the year
Nirvana was headlining but unfortunately by the time the tour got to our
city Cobain had already decided he’d had enough of this world. The
Smashing Pumpkins and Beastie Boys ended up headlining the show, it
was still awesome.

Brad: Ok, so we have clearly illustrated that Seattle Washington has

given the world better music than Burlington Ontario. No surprise there
(However, we did give you finger eleven). You also gave us the movie
“singles”, whereas we gave you some scenes from the first X-men
movie, so I’d consider this one a draw.

____________________________________________________________________
30
 Thanks to Brad and John
I'd like to thank Brad and John again for taking their time to write
detailed answers to these questions. It is obvious that they are experts
when it comes to all aspects of diet and nutrition.

These are two “stand up” guys that I've quickly grown to respect in the
short time I've known them. This Interview is just a small snapshot of
their teaching style. If you want to learn more from these guys, here are
the links to their sites.

Eat Stop Eat – Brad's Pilon's breakthrough course on flexible

Intermittent Fasting for rapid weight loss.

The Adonis Effect – John Barban's course for men on how to attain the
sleek and lean, perfectly-proportioned physique.

Hope you enjoyed this report!

Cheers,

Rusty Moore
Visual Impact Muscle Building

____________________________________________________________________
31