1. Tyson
    March 16, 2012 @ 12:33 pm

    Impressive results! I did Visual Impact for awhile and enjoyed it. I could never get my diet dialed in right though. I am now doing Reverse Pyramid work and a diet plan that seems to yield me good results. I would be interested in going back to Visual Impact if it wasnt for the long sessions of cardio at the end. I just don’t have that kind of time anymore since my workouts occur during my 1 hour lunch break.

    Keep up the great work.


    • Kevin
      March 16, 2012 @ 2:08 pm

      Hey Tyson,
      That’s a good point. I definitely did some cardio after my workouts … I think it would be pretty tough to lose that much weight without cardio.

      I did most of my workouts right after work and they lasted 1 hour and 15 minutes on average … so yeah, not a lunch hour workout.

      Are you following any certain workout or are you putting together your own?


      • Tyson
        March 19, 2012 @ 11:17 am

        Just doing a Reverse Pyramid routine that I put together. It incorporates the major compound movements. I have combined it with a Primal diet, leangains carb cycle, and even some eat stop eat type fasting. Being an endomorph, it takes me a bit longer to lose weight but I am getting there.


        • Kevin
          March 23, 2012 @ 1:55 pm

          Sounds good man, also sounds like you’ve got your diet pretty well figured out!


    • ryan
      June 10, 2013 @ 11:30 pm

      Hey Kev,
      Great Job. I am doing Eat stop Eat and want to try Visual Impact. I just downloaded it. I read through it but I can’t seem to get a grasp on the phase III work out plan. Is it just Day 1 and Day 2 work out and then 3 days of cardio. Or Do you follow the 2 on 1 off plan like in Phase II. Its not very specific. What did you do? Thanks


      • Kevin
        June 11, 2013 @ 8:16 am

        Nope, it’s 2 days on, 1 day off, 2 days on, 2 days off…

        Monday – workout 1
        Tuesday – workout 2
        Wednesday – off
        Thursday – workout 1
        Friday – workout 2
        Saturday – off
        Sunday – off


  2. Jeff Ramsey
    March 17, 2012 @ 10:07 pm

    Wow Kevin! And I thought your last month’s result was da bomb…

    You’re on your way to getting ripped. And this is really motivating. Personally I’ve been slacking off. Not good. You’ve motivated me to get up my arse and do it!

    Thanks for sharing your results.


    • Kevin
      March 18, 2012 @ 6:34 pm

      Absolutely Jeff … I know I get motivated by others so it’s nice to put yourself out there and be a motivator as well!

      My plan is to maintain for a while and then take it another step in a few months from now … I good with these results for a while.


  3. George Super Boot Camps
    March 18, 2012 @ 1:37 am

    Well done Kevin, those are some great results.

    Looking at the pics it looks like you hardly lost any size at all, despite pullin a whole load of fat off your body, I hope that I get the same results from my current use of phase 3 of VI!

    One thing I think we all come to eventually realise is how dependant our results are on our diet. After all, you can’t out train a bad diet.

    Having said that, I think that the approach I’m guessing the previous commenter is taking (the Leangains IF approach) is probably the closest you’ll get to an effective diet for fat loss without any cardio. I personally find that I get to my daily calorie target of 1600 net calories when doing a daily fast and doing my cardio as Rusty recommends, after my training. This means I get to eat about 2000 calories, instead of keeping it at 1600 and that makes my eating and diet much more satisfying, although the compromise is then that I get more tired…

    Hope you manage to keep you shape this time!

    Keep up the good work,
    George SuperBootCamps


    • Kevin
      March 18, 2012 @ 6:37 pm

      Thanks for encouragement George … yeah, I’m definitely going to maintain now!

      You’re right, diet is HUGE and cannot be ignored. I’ve tried the lean gains approach and never really got into that way of eating but I know a lot of people do like it and get great results. I think the biggest takeaway, from any diet or any workout, is that you have to find what works for you.


  4. Berin
    March 18, 2012 @ 7:16 pm

    Great results! I’m starting VI phase 3.
    What kind of cardio did you do? Treadmill intervals?
    Did you do the bonus shrink wrapping phase?


    • Kevin
      March 19, 2012 @ 7:57 am

      I’ve got a pretty bad knee so anything high impact (or even just impact) ends up making things worse than they’re worth.

      For cardio I substituted what’s in Visual Impact Muscle Building with Rusty’s new Visual Impact Cardio course. I did all of my intense intervals and the bike and anything steady state on the elliptical.

      No shrink wrap effect, the after pic is after exactly 8 weeks so I haven’t been at this size for long enough to make the shrink wrap effect as effective as it can be.


  5. Kyle - Tricking Your Metabolism
    March 19, 2012 @ 9:09 am


    Those results look just awesome. I admire that you were able to identify at what point in Visual Impact was best for YOU personally to start and see the best results.

    I’m about 3 weeks into the 1st phase since I’m an ectomorph that’s had trouble putting on muscle (and I’m sort of skinny-fat). The pictures you put up are so inspiring and I’m really excited for my own results months from now.

    Thanks for sharing!



    • Kevin
      March 19, 2012 @ 10:07 am

      That’s awesome Kyle, I’m glad I could help! πŸ˜€


  6. sakkadai
    March 19, 2012 @ 9:13 pm

    Holy Crap Kevin..You look like you jumped out of an Abercrombie Catalog πŸ™‚

    I have small problem in that I have plateaued with my weight loss…

    A bit of background about myself..I’m from India and a big fan of yours..I started hitting the gym since the past one year..i weighed 235 lbs at 6ft…
    Over the past one year I have followed your advice+Rusty’s blog to the t…in the process i’ve lost about 25 lbs..

    I do HIIT (15 mins) + Steady State Cardio (30 mins) thrice a week..the other 3 days I train with heavy weight/low reps as you had mentioned..My job is a bit hectic so though i don’t hit the gym everyday i manage to workout at least 15-20 days a month…

    In the initial stages the pounds simply flew off and the results were clearly visible…but i have noticed over the past few months that though i’ve stepped up the intensity of my workouts there is no change in weight..i seem to have flat lined in the body weight department…

    seeing as i need to lose another 35 lbs to reach my dream weight i’m a bit down in the dumps..appreciate any suggestion you have for me..

    [P.S. I’ve maintained the same diet over the last year…no soft-drinks, very little fried food, meat once a week, eating out twice a week and pack of Marlboros a day πŸ™‚ ]


    • Kevin
      March 20, 2012 @ 11:20 am

      First off, GREAT job man! It can be very difficult when you’ve got a busy schedule … both for diet and for working out.

      Of course … there’s the whole smoking thing (not good), but what about your calories? Do you know who many calories you’re taking in each day?

      Good call ditching soda and fried food … cigs are next! πŸ˜‰


  7. Hans
    March 22, 2012 @ 12:42 pm


    Great work! I’m somewhere between your before and after and have hit a plateau. Your transformation has inspired me to kick it up a notch and implement the Visual Impact Cardio.

    Visual Impact Phase 3 recommends lifting 5 days per week and VIC recommends 4-5 days per week. Did you do your lifting first and then go straight into the cardio, or did you split them into separate sessions? I’m afraid if I lift first and immediately follow with cardio I won’t have enough gas left in the tank to complete some of those cardio workouts. Can you share how you got it all dialed in without getting overtrained? I’m looking to start on the Intermediate level.



    • Kevin
      March 23, 2012 @ 1:54 pm

      That’s great Hans, I’m stoked your fire is lit again!

      I did follow Phase 3 just as it is laid out in VIMB. I did strength training for 30-45 minutes, 5 days a week and did my cardio right after that. I even went into my training in a semi-fasted state — not eating 3-4 hours prior. All I did was drink a large cup of black coffee on my drive to the gym (20-30 minutes).

      As far as over training, just make sure you get rest on rest days and listen to your body. If you start getting depressed and OVERLY tired, maybe back off a little on the intensity. Hit harder in the beginning of the week and you can back off a little as the week progresses as long as your diet is really dialed in.


  8. Jeremy Smith
    March 22, 2012 @ 7:03 pm

    Kevin, you are the MAN! That’s awesome. I couldn’t believe the difference between the first and second picture you posted. Not only did you look a lot better, but the size of the first picture was 64KB and the size of the second was 68KB. You gained like 4KB of muscle!


    • Kevin
      March 23, 2012 @ 1:43 pm

      Of course, coming from a web guy. Seriously … that has to be the funniest/best comment EVER, awesome! I never even noticed that … strange.


  9. Dave - Not Your Average Fitness Tips
    March 25, 2012 @ 4:08 am

    Congrats on the great results! You did an awesome job documenting everything and should be really proud of the accomplishment. A lot of the “life distractions” certainly hit home with me so I’m glad you were able to focus and get these results. Now the fun part is staying in great shape, right? Are you going to stick with Phase 3 of VIMB and do the maintenance VI Cardio routine?


    • Kevin
      March 25, 2012 @ 12:46 pm

      Thanks Dave! It definitely took cooperation on my wife’s part … going to the gym for an hour or more after working a 10 hour day isn’t something I’d recommend long term. Like you said though, now that I’m here it’s just a matter of maintaining.

      So far, my plan is to do a 5×5 style workout plus maintenance cardio.


  10. Iam Corfield
    April 1, 2012 @ 5:50 am

    You really crushed it! I am 20 days in phase 3 myself, and your results has really motivated me to make it happen. What are you doing now that phase 3 is over?


    • Kevin
      May 4, 2012 @ 8:45 am

      Thanks Iam! Yeah, I definitely worked my butt off.

      My “go-to” program is 5×5 with cardio as needed. Since summer is one month out for me I’m hitting the cardio a little harder again to get really sharp for the beach.


  11. Angel
    April 3, 2012 @ 5:59 pm

    You’re right, diet is HUGE and cannot be ignored. I’ve tried the lean gains approach and never really got into that way of eating but I know a lot of people do like it and get great results. I think the biggest takeaway, from any diet or any workout, is that you have to find what works for you.


    • Kevin
      April 10, 2012 @ 8:21 am

      Agreed … on both points πŸ™‚


  12. tyler
    April 8, 2012 @ 4:42 pm

    Hey man I had no idea it could be done that fast with Visual Impact! I just started bonus phase now and need to peak in a little over 3 weeks. I just have a few questions:

    1. Did you use creatine?
    2. Did you use any fat burner?
    3. At the bonus phase, did you do the hanging leg raises and ab wheel again or did you just stick with the 2 minute planks plus renegade rows?


    • Kevin
      April 10, 2012 @ 8:19 am

      No creatine, no fat burner, no bonus phase πŸ™‚

      These results are purely from the weight lifting in Phase 3 of Visual Impact Muscle Building & Visual Impact Cardio. I did do hanging leg raises, swinging side to side bent knee ups, front & side planks and renegade rows.


  13. Jay
    May 19, 2012 @ 5:16 pm

    Great Results. I’m currently on Phase2 of VIMB and I plan on useing VIcardio with Phase 3 too. Just curious: Did you measure your chest and arms pre and post your amazing results? If so, what are they? I’m just curious.



    • Kevin
      June 1, 2012 @ 7:40 am

      I wish I did but nope, just weight & fat %.


  14. Jay
    May 19, 2012 @ 6:00 pm

    I also wanted to ask: During your VIMB, did you notice a stall in gains in phase1? Seems to me that I got some size in phase 1 in the first month and a half, but not so much after that. Did you notice any signifigant size increase in phase 2?



    • Kevin
      June 1, 2012 @ 7:39 am

      For this round I skipped straight to phase 3. I have done the other phases in the past and made good gains. As with any program, once you stop making gains (or losses) it’s probably a good idea to mix it up. So for VIMB, like you said, after a month and a half of making gains, it’d be time to move onto phase 2.

      Phase 2 actually worked out great for me. I’ve talked to a few of my friends and they didn’t get much size from it but I actually did. It all comes down to your personal body and where you are strong and where you are weak.


  15. Jess
    May 25, 2012 @ 5:09 pm


    Thanks for the great info here. You note that you combined both the muscle building and cardio VI programs. I’m considering purchasing both, but wanted to ask you how you combined the two; did you have to substitute/add the cardio workouts? Thanks again.


    • Kevin
      May 25, 2012 @ 5:37 pm

      Hey Jess,
      Visual Impact Muscle Building actually has a full cardio plan built into it (which is actually pretty darn good) but I just swapped it out for the new one in Visual Impact Cardio. If you do get it, you should head over to my little review site and purchase it through one of the links over there … then I could hook ya up with my dieting/workout bonus where I outlined EXACTLY what I did and ate for the full 8 weeks: http://visualimpactcardioreview.net/bonus/

      Also, Rusty just started offering a special when you buy one of his courses. So, if you buy either VIMB or VIC you’ll get a one time offer to get the other for $20 off! Shhh … it’s kinda’ a secret though πŸ˜‰

      Let me know if you have any other questions.


  16. matt davies
    May 31, 2012 @ 1:49 pm

    Great results. Great site as well. Im currently at 12 percent fat so am going to do phase 2 for 2 months then 3 until October. In regards to leg lifts. Did you drop them as rusty recommends and deadlifts? Thanks


    • Kevin
      June 1, 2012 @ 7:24 am

      Yes, I ended up dropping legs and deadlifts … I actually rarely do either of those lifts.


  17. Wilbur
    June 1, 2012 @ 11:23 pm

    Those are some crazy results . I’m an 18 yr old. and Im starting my cutting phase ( hase 3 of visual impact) Any tips about the diet? i m planning to g ahead with the 2 shakes a day and chicken salad fo dinner as rusty recommended. But were there any cheat days or meals involved during your 8 weeks? I do also want to reach below 8 percent bodyfat however i maybe at 16 or 15? I m planning to add interval by running and low itensity skipping.


    • Kevin
      June 4, 2012 @ 3:37 pm

      The 2 shakes and a salad diet is pretty tough. I’ve tried that in the past but couldn’t hang with it.

      What I did is I watched my calories and kept them to about 10 calories per goal weight Monday – Friday, cheat day on Saturday (3,000 – 3,500 calories usually) and then did an Eat Stop Eat style fast on Sunday. But a couple of the weeks I didn’t really feel like fasting so I just went back to my low calorie day for Sunday.

      The high/low intervals should work good. Even walking is fine for the low intensity phase of the workout too.


    • Vankataraman
      November 25, 2014 @ 1:02 am

      Hi: You mean you dropped Squats and Deadlifts for all those gains? I thought these 2 exercises were the corner stone of functional training?

      Congratulations on your transformation bud! I can see the hardwork you put in!


  18. Ryan
    June 6, 2012 @ 4:57 pm

    Kevin, great job first of all and you truly are motivational. I had been doing 5×5 training for several months before finding Visual Impact. I did Phase I for 2 months and I am currently in the middle of my 3rd week of phase III. I’be been following it exactly, I count calories on myfitnesspal and do 15 mins of HIIT followed by 15 mins of LIT after each workout. I workout M-F and sometimes Saturday as well. My first week I noticed slight but noticeable improvement in my physique. I’ve lost 12lbs while in this phase so far but looking at myself in the mirror its just hard to see 5 more weeks giving me the end results you got. My stomach was pretty flat (at least standing up) to begin with. At what week during phase III did you look in the mirror and say “hey look at that, things are popping through!”


    • Kevin
      August 16, 2012 @ 7:56 am

      Hey Ryan,
      It sounds like you’ve been really focused and dedicated … AWESOME!

      Honestly, the last 4 weeks showed the biggest difference in my physique. The last 2 weeks I lost 3 pounds but that made a huge difference. Just keep pushing!


  19. Kureiton
    August 3, 2012 @ 11:32 pm

    Hey i have A LOT OF questions to much to put on here so i was wondering if we could talk over email so that way i can get direct and fast information sine you’ve done the program


    • Kevin
      August 16, 2012 @ 7:57 am

      Kureiton … email sent. πŸ™‚


  20. Jordan
    August 29, 2012 @ 12:10 pm

    They are some good results man! I have been following the visual impact muscle building program phase 1 for a couple of months now from the sample workout provided,but really don’t see any results,it’s frustrating! I’m a beginner so I don’t know if I need to change my plan to get the most effective results,eg do I keep the same set and rep scheme?? Same amount of exercises?? how heavy should the weight be?? Any input would be greatly appreciated! Thanks


    • Kevin
      September 11, 2012 @ 7:43 am

      Hey Jordan,
      Which sample workout are you following? I’m just curious to make sure it’s the right one because the program does talk about set/rep scheme, amount of exercises, how heavy to lift, calories you need to eat, etc., so I just want to make sure you’ve got it all.

      Basically, the weight you lift in phase 1 should put you at failure on the last rep, with the limited rest period. In addition to that you need to make sure that you’re consuming enough calories.

      I’ve found that you can follow a good routine for 12-16 weeks (not months) before needing to worry about switching things up. If you do want to though, I’d recommend a 5×5 workout (or phase 2 in VIMB) for a month or two and then you can try phase 1 again.


      • Brian
        June 10, 2013 @ 3:02 pm

        Is this a typo?

        Did you mean 12-16 *weeks*?


        • Kevin
          June 11, 2013 @ 8:14 am

          Oops, yes it was. Thanks for catching that!


  21. Mike
    September 25, 2012 @ 10:48 am

    Hey. Just starting VIMB today. Do I do all sets for each muscle group before moving onto another? For example 3 exercises for chest, then shoulders, then triceps. Or alternate them like chest, shoulders, tris, repeat?



    • Kevin
      October 12, 2012 @ 6:01 pm

      Hey Mike, if you are doing phase 1 then you should do all sets and exercises for each muscle group before moving on. Phase 2 better to do all sets first but you could get away with not. Phase 3 is completely fine to alternate.


  22. David
    October 15, 2012 @ 12:10 am

    Great results mate. I’m getting into visual impact cardio as we speak!. I’m going to be training lunchtimes as it’s the only time I have to do it.

    I’m thinking mon/tues/wed visual impact muscle building, tues/thurs/sat visual impact cardio. Carbs at lunch after workout and low card on cardio days

    Do you think eating the larger meal at lunch after training and following this regime will be ok?


    • Kevin
      October 19, 2012 @ 8:37 am

      That sounds like a solid plan to me. I would suggest you monitor your results for a week or two and then adjust if needed after that.

      Have fun and I hope you kill it!


  23. Tracey
    October 15, 2012 @ 12:55 pm

    Hi Kevin,

    I have been researching the workout strategies that you have employed to get fantastic results! Well done!!

    I would be interested in getting more detail from you, if possible. Could we speak via email?


    • Kevin
      October 19, 2012 @ 8:36 am

      Sure thing, I’ll send you an email!


  24. WENZ
    October 29, 2012 @ 12:26 pm

    Hi Kevin,

    Fantastic! Great Job man!

    Id like to share my case, im 2 weeks into the VSI PH1 and doing exactly as outlined. But as ive began with 17% bodyfat which is concentrated on my belly and love handles!

    Thus I was advised to follow Ph 1 workouts and do Ph 3 diet to burn the fats and show the 6 pack, hence i think ive started to cut and and not to gain for PH1! 16 days of Ph1 actually ive lost 4.5 lbs and 1 inch of belly and now down to 15% BF. Reg Diet, just not sure about daily cal intake but im eating less rice and portions. Id like to see myself at 9-10% BF to probably see flat belly.
    My direction is to hit the figures above to show the six pack and then to grow mass on the remaining PH1, Do you think this will be logical or should I just start eating more calories to gain now , coz I ve seen in your result, that getting ripped is achievable at the end of Ph3?But my worry should i gain now , maybe the 6 pack wouldnt show.

    Thanks Again!


    • Kevin
      February 13, 2013 @ 7:41 am

      Hi WENZ, If you’re currently at 15% body fat I suggest you not up the calories too much. Also, you can always skip to phase 3 first and then move to phase 2 and/or 3 after that. That’s what I suggest a lot of people do.


  25. carl
    April 7, 2013 @ 2:06 pm

    hi kevin what would your typical daily diet consist of ? many thanks carl….


  26. Falk
    May 24, 2013 @ 7:00 am

    Hey man,

    Interesting read, I’ve just started rustys workout. I’ve been working out 2 months before with little to no gains. With VIM I’ve added an inch to my bicep and chest in 2 weeks!

    My problem is this, I hate counting calories and I have been following bad advice due to the fact that I’m skinny-ish and all the ‘wrong’ methods online that i’ve read tell you to over eat, so i am used to shoveling 3000 cals down my neck in the form of food, shakes etc. Now I notice my stomach has added a further inch to my waist too. I was wondering if there is a diet plan available to follow for this? I don’t eat poorly, lots of lean meat and eggs, nuts, fruit etc.

    You help is appreciated, if you can point me to any diet plans or some advice that would be boss mate.


  27. Shredded
    July 4, 2013 @ 2:22 am

    Awesome results kevin, i know phase 3 is about making the muscle fibres stronger but it seems that you may have also added some muscle mass or it couldbe an illusion of low body fat, whats your take on this?

    also did you manage to finish the bonus phase


  28. Misha
    July 18, 2013 @ 9:22 am

    Those pics speak for themselves. Awesome Kevin.


  29. Paul
    August 13, 2013 @ 4:19 am

    Amazing results…amazing!!

    I’m having trouble figuring out the visual impact cardio LT chart. Any help would be great


  30. Mike
    August 30, 2013 @ 10:05 am

    Hey Kevin, really looks like the program is working for you. I have a few questions. First off, I’m 20, 5 foot 8 and 166 pounds, and am not convinced I want to lose much weight. In fact I’ve been trying to get to 170 for awhile. I’m very happy with my strength as well however i definitely wouldn’t mind getting more toned. So my first question is could I do this program, tone up, but not lose too much weight? Also, can you still make strength gains?


  31. J Tyler
    November 6, 2013 @ 10:25 am

    Hi Mike,

    I can anwser it for you. I already have Visual Impact course, and what I can say is that you must begin with Phase 2 for 2 months than go to Phase 3 for 2 months too.

    It will make you more strenght plus tone a little bit your muscle and whole body.

    Than Phase 3 it will be the SYSTEM to you tone your visual muscles.

    It will make impact like Kevin results.

    Just give a try a put this 4 months in a line, and I bet you will get a good
    asthetic body.


    J Tyler


  32. Trevor
    November 25, 2013 @ 12:37 pm

    Awesome before and after pictures Kevin!

    Those are brilliant results and in only two months you must have busted your ass to get there :). Perfect example of what consistency and dedication can get you.

    Glad to see your still posting. I started to follow along again over the past month.

    – Trevor


  33. Parry
    May 6, 2014 @ 1:00 pm

    Great result Kevin !!
    I just looked through both two programs and thinking the exact same way – skip straight to phrase 3. But I still have no idea how to mix VI- Cardio into phrase 3. Wouldn’t it be so long for a whole workout session?

    Cheers ! Keep it up!


  34. vince
    December 7, 2014 @ 5:59 am

    hey Kevin I am 65 years old, and in pretty good shape. I want to follow your workout,can you se en me the free ebook and the arms routine. I seem to have lost it and can’t download it again.

    Thanks Vince


  35. Cam
    January 2, 2016 @ 10:40 am

    Hi Kevin, you look amazing, great job! Thanks for all your posts and answering everyones questions, I know it is much appreciated. I’m a girl so it’s a little different for me too but I’m in nursing school and I’m working so there isn’t a ton of time for workouts… I guess maybe can I email you a few quick questions? Fine either way I’m sure your super busy and I know this post was ages ago! Thank you for your help πŸ™‚


Leave a Reply

Your email address will not be published. Required fields are marked *