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Calls For Dad | #RealDadMoments | Dove Men+Care

Three quarters of dads say they are responsible for their child's emotional well-being, while only 20% of dads see this role reflected in media. It's time to...

Dorian Yates - Face The Pain

A tribute to the SHADOW Dorian Yates. Music: Stemm - Face The Pain Executive Producer: True

Jim Carrey delivered a very inspiring commencement speech to Maharishi University of Management’s class of 2014. He reveals how his late father inspired him to follow his dreams. That advice - to...

Dorian Yates Photoshoot at Temple Gym - Shadow Warrior DVD

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Sagittarius Horoscope for Thursday, June 12, 2014

Thursday, June 12, 2014 - Although you have high hopes for your future, an interesting dilemma could complicate your agenda today. You truly want to make progress toward your goals, but your efforts might not be enough to change the current trajectory. However, you don't have to see this setback as a personal failure; it's not a reflection of your capabilities. Your character is being tested at this time; long-term solutions come from common sense and perspiration now rather than from inspiration.

Fighter Diet

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Fighter Diet

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

Mike O'Hearn

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The 14 Best Things You Can Do for Your Body

Your quality of life is largely dictated by one factor: your physical health . And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out are more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health to the next level, you’ve got to think details, like meditation, flossing, and sex frequency (don't worry: research says the more, the better). If you’re ready to live to 100, start off with these 14 habits.

Lean Legs Pak (Fitness)

"Dear Pauline ,  I feel i must take some time and express my appreciation and say Thanks for creating the Butt Bible ,i have it for a very long time,but was really hard for me to stop heavy leg workouts and trust the Butt bible,out of my despair i did it about 5-6 weeks ago,i only do it ones a week(level 3 ,the next week level 2) and still train my legs 2 times,but i got a extreme new look ...a butt that i never had before . Thanks so much ,here is lil pic that i did for a friend of mine to see where i am . Thanks for this great knowledge !"- Tanja

Transform Your Triceps

The first exercise is a 3-in-1 movement that will quickly produce monster results. It is, however, merely the start of a gruesome but effective triceps routine. Next up is the reverse-grip decline bench press, which allows you to overload your triceps with more weight. Two more traditional exercises round out the routine, but the rep ranges and weight loads keep your muscles guessing. On the dumbbell overhead extension, you'll start lighter (11 reps) and finish heavier (9 reps), whereas on the triceps pressdown or weighted dip (your choice), you'll start heavy (9 reps) and finish light (11 reps).

3 Switch-Up Moves for Six-Pack Abs

The rectus abdominis (the six-pack muscles) is the primary focus, though the obliques will definitely get some work with the knee raises and rollouts. This is a great routine to try if you’ve hit a plateau with your ab training or have fallen into the habit of only using high or low rep ranges, as the abs tend to respond well to both.

7 Must-Dos for Muscle Growth

Stay true to these growth guidelines and your muscle manufacturing will multiply.


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9 Best Exercises You're Not Doing

These muscle-building moves have been absent from your workouts for too long - maybe forever. It's time for a proper introduction.

Hidden Physique-Killing Foods - Part 3

Not every so-called bodybuilder-friendly food is all it’s cracked up to be. Here’s how to make the right choices with 3 staple foods.

Add Two Inches to Your Chest

The rate at which your muscles apply force determines the number and type
of muscle fibers that are recruited, and recruiting them all is the path to complete growth and development. We’re prescribing speed bench presses, done with light weight for maximum velocity, to target your most explosive muscle fibers. (These also happen to be the largest.) Speed training serves another purpose too: training you to blast through sticking points in your bench press so you can lift heavier weights in subsequent workouts and therefore apply a more intense muscle- building stimulus.

Train Like The Rock: Dwayne Johnson's Shoulder Routine

Johnson hits the gym six days per week, usually focusing on one body part per day. At 40, he's a seasoned, instinctive trainer. "I go by feel," he says, and notes that when he's in the gym it's all business. "I have my headphones on. I'm listening to my music. I'm 100% focused. There's no wasted time and no wasted effort when it comes to me and the weights." And The Rock's favorite body part? Legs, which is why he leaves them for Saturday when he has extra time to train them.

The Best Body Recomposition Workout

Hala Rambie, a scientist who defected to West Germany during the Cold War, found that fat loss could be accelerated by raising levels of blood lactate—an energy substrate. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab. The best way to raise lactate quickly is to pair upper- and lower-body exercises, or opposing movements, for reps in the 8–15 range. The sweet spot for sets is three, and rest periods are 30–60 seconds. This approach has since become known as German Body Comp. The workouts that follow are just two of the routines that appear in The 101 Best Workouts of All Time, the new book by M&F ’s training director, Sean Hyson, which offers routines for every piece of equipment and any amount of training time. Pick it up at .

Top Protein Powders on the Market

There are many types of protein from which to choose and they all have their benefits but whey is the undisputed king of proteins for physique-minded gym aficionados. It’s quick to digest, which means that you’ll be getting that much needed dose of its component amino acids in a hurry. This amps up your rate of protein synthesis (read: muscle-building), making it a no-brainer for keeping your gains on track. As a bonus, whey boosts blood flow, helping you get more of those aminos where they need to go. One study showed that those who supplemented with whey for 14 weeks had 25 percent more muscle growth than a group that abstained from the stuff. Oh yeah…whey also supports body composition. Twelve weeks of whey supplementation – two shakes a day – helped one test group lose an average of five pounds of bodyfat and an inch in their waistline.

How to Use Free Weights for Ripped Six Pack Abs

Free Weight Ab Lifts: Lay flat on your back holding a dumbbell. Put your feet together and raise your legs up as while keeping them straight. Engage your abs and use them to pull your upper body off the floor as close to your legs as possible. Hold for 3 seconds before returning to rest position.

FD The Women's Guide (Athlete)

Hello Pauline Nordin & Fighter Diet, I was into sport all my life. I was a tri-athlete for more than 15 years. I still like to go for a run or a long bike ride. It was really important to me to try not to lose muscle during these long hours of cardio . I tried to eat more carbs but it always ended up in fat . I met Pauline and she told me about fighter diet. I tried it and I have to tell I could not find anything like it. It keeps me in shape,no fat at all and also I do not loose the muscle mass I built during years. I have also competed and done it for fitness competition prep. I never feel hungry since the veggies fill me up. The only thing I miss is the desert but this diet let U eat once a week desert and it satisfies me. I love fighter diet! It is simple to follow and combined

Olive Oil: What You Need To Know

“Using a blend of Sevillenca, Farga and Morruda olives, this oil is unique to the regions of Baix Ebre and Montsià where the original Iberians are believed to have planted some of the earliest Catalonian olive groves. The color is a beautiful golden-green with aromas of ripe apple, green almond and olive. On the palate, the oil is light with the flavors of apple and artichoke persisting to an incredibly long finish.” ($30 / 500ml bottle.)

The Most Punishing Man in Fitness

After his workout, De Sena took a quick shower and we drove a mile north to the town’s General Store, which De Sena bought in 2004. “I was on my computer for ten and a half hours yesterday,” he told me in the car. “I fucking hate that. I moved up here so I wouldn’t do that.” Besides the store, De Sena also owns a hotel, a wedding business, a Spartan-themed retreat for corporate types, and half a dozen residential properties around town. Most of the Spartan Race staff—about 50 people—now work at the company’s headquarters in Boston, but De Sena bounces between the store and his kitchen counter in Pittsfield, where he mans a MacBook Air, a cell phone, and a landline, often at the same time.

Super High Intensity Back Workout

M&Fer’s are always looking for a solid back workout . In this video, Mike Chang of demonstrates a high-intensity cardio and back routine! Chang’s workout will not only burn a ton of calories, it will also strengthen your back.

What the Hell Do You Know About the World Cup?

Just how much do you really know about the World Cup? Are you a soccer fanatic who knows everything about the world's most popular game, or are you the guy who pretends to know about soccer for one month every four years? Take our World Cup quiz and find out where you stand!

The Creepy Truth About Keeping Your Food in Plastic

Public health officials recently sounded the alarm in the Journal of Epidemiology and Community Health , saying that the 6,000-plus chemicals in plastic wraps, cap and carton linings, synthetic containers—virtually any packaging—are likely leaking into food and posing long-term health risks. Even scarier: Science is only beginning to expose the extent of those risks.

FD Fat Loss By Mind Power (Athlete)

"Hi Pauline & Fighter Diet As an IFBB Professional Figure Athlete, it goes without saying that getting and staying lean is my job.  My livelihood depends on my physical condition and maintaining a low body fat.  I am, however,  a normal person just like everyone else that battles with overcoming my desire to eat poorly.  I am also interested in finding out how other people are successful with obtaining and maintaining a fit physique.  I personally struggle with the mental obstacles that come into play while dieting just like everyone else.  I had some interaction with Pauline Nordin via email and I asked her how she overcomes her own personal obstacles to maintain her year round lean physique.  She sent me over a copy of her Ebook: Fat Loss By Mind Power. I was very excited!  I

Which Breads Are Best for Bodybuilders?

Dark breads offer more nutritional value -- if they're whole-grain, not just white bread with coloring added. Ideally, the optimal sports diet would have more whole-grain than refined-flour products. That's because refining removes nutrients and fiber, and enriching replaces only four of the lost vitamins, plus iron. Look for the term "100% whole wheat" or other whole grains at the beginning of the ingredients list. Some breads may have only a little whole wheat, bran or oatmeal added, which may not make much difference nutritionally.

Old-School Barbell Workout

If you don’t have a power rack, you’ll want to clean the bar into position, holding it with elbows out, creating a shelf to cradle the bar at your front delts and upper chest. Your feet should be shoulder-width apart. Keep your chest up and back flat, eyes focused forward as you bend your knees and hips as if sitting in a chair until your thighs are parallel to the floor or below. Reverse the motion by driving through your heels and pressing your hips forward to return to the start position. (If you’re uncomfortable getting the bar into the front squat position, you can use a variation where you do squats while holding the barbell behind you — you bring it from the floor to your glutes at the standing position, i.e. a barbell hack squat.)

3 Tips to Save Your Spine

3. STRETCH YOUR HIPS We know you hate  stretching. Suck it up. There’s no better way to prevent back pain. Here’s why: The hip flexors are muscles on the front of your hips that raise your legs; sitting at a desk for long periods makes them tighten up and lose range of motion. Since the hip flexors run from the top of the thigh bone back to the bottom of your spine, their tightening pulls on the spine, increasing the arch in your lower back and putting pressure on it. To stretch your hips, get into a lunge position on the floor and tuck your tailbone. Squeeze the glute on your rear leg and push your hips forward until you feel a stretch on the front of your hip on the trailing leg. Hold for at least 30 seconds, switch sides, and repeat for three sets each side.

6 Ways to Feel Full Without Eating More

It’s time for your  beach body to make its summer debut. That means if you’re still working off some residual chubbiness, now’s the time to up your intensity in the gym and tighten the screws on your diet. The trouble is, hunger cravings can often be convincing enough to get you to cave, and that one sugary or fatty slip up can lead to a devastating domino effect. A solution would be to feel full without eating more. For tweaks you can make to help do that, we asked Dr. Jonny “The Rogue Nutritionist” Bowden, PhD, CNS, author of The Great Cholesterol Myth , and an expert on weight loss and nutrition to pitch in with a few tips.

Top Protein Foods

Protein: it’s what’s for dinner—and breakfast and lunch. Instead of relying on old favorites like chicken and powders (which are great), add a little excitement and variety to your meal. Willow Jarosh MS, RD and Stephanie Clarke MS, RD, registered dietitians and co-owners of C&J Nutrition in NYC & DC, share their top protein food picks. Your taste buds will thank you. 1. HEMP SEEDS

12 Reasons You Can’t Stop Eating

Falling short on shut-eye can make you consume more food throughout the day. In a 2012 Mayo Clinic study, individuals who cut their sleep time by an hour and 20 minutes a night consumed an average of 549 more calories the next day than those who caught their usual amount of Z’s. The results might have to do with the effect sleep has on our levels of ghrelin and leptin, two hormones that work together to stimulate and suppress appetite. What's more, feeling sluggish may cause you to turn to a snack for a quick pick-me-up. “An exhausted person will look for energy in food, and then it becomes a habit,” says Keri Gans, RD, author of The Small Change Diet . Sleep Better Tonight >>>

Dave Tate

Dave Tate and Julia Ladewski on Sport Training (part 2)

Two Steps for Big Time Biceps

Add inches to your arms fast with these two essential tips.


I remember going home and thinking, "I cannot move for the rest of the day." And I remember waking up the next day and I was so sore. And the day after that even worse. I'd sit in the Jacuzzi. I was getting tissue release because I was getting sore not just the first day, the second day, the third day, the fourth day; by the time I was ready to train legs again was the day before I actually stopped being sore. Then it would be time to just brutalize them again. And that's how all my body parts were.

Fighter Diet News

Fighter Diet News, by Pauline Nordin: Get Buff, Get Lean

5 Muscle-Building Summer Salad Recipes

Well, we’re not here to sell you on iceberg lettuce and croutons—or vegetarianism, for that matter. On the contrary, we wouldn’t have even run this story had it not featured at least one recipe containing bacon (that one, by the way—the Chopped Spinach Cobb Salad—packs a whopping 60 grams of protein). These are muscle meals, built around salmon, beef, chicken, and shrimp. And with fewer calories and carbs than a sandwich, you don’t have to worry when you dish up seconds.

Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.


While dropping to 10 percent body fat is an admirable task for many people, an "elite" transformation demands something more. To get in range of 5 percent body fat, I assume you've probably been busting your ass for years in the gym and kitchen. You're not a rank beginner; you know the basics and have already made fitness a substantial part of your lifestyle. I can help you go the rest of the way.


As the saying goes, "It is not how hard you train, but how well you recover." I agree completely. If you don't recover well, you won't experience the strength, power, or endurance adaptations you're in the gym for. Without adequate recovery, your musculoskeletal system, nervous system, and immune system become compromised, which puts you at a greater risk for injury, illness, weak lifts, and, frankly, a piss-poor attitude. Your body's hormonal response to the deterioration of these systems is often a state of sympathetic arousal—your "fight or flight" response—which floods your body with high levels of catabolic hormones like cortisol. None of these things are good for growth.

Super [Set] Man

Ever the student, Arnold continually honed his skills, applying the same rigorous discipline to his gym work as he later would to his film and political careers. Just as important, he was fearless (another common Schwarzenegger theme) in his training. While many of his bodybuilding peers were content to follow the staid dictums that had been laid out decades earlier with blind obedience, Arnold always looked for ways to up the intensity. During the early to mid-1960s, at the start of his competitive career, he followed a rudimentary training plan that had been designed for him by the elder bodybuilders at the gym in Austria where he first trained. The routine was basic and sound enough, but not the kind that would turn a small-town Austrian kid into a world-class success. As his own development surpassed that of his mentors, Arnold realized that without finding ways to increase the intensity of his workouts he’d probably end his career being known only for having won the Mr. Europe title.

Born Fitness Business Newsletter - Born Fitness

In all honesty, being a businessman has become the backbone of my business. Born Fitness consulting specializes in helping companies grow in areas where previous attempts have failed. We work with both large corporate partners and individuals, and the work we do has provided us with lots of insights, thoughts, and strategies that paste the walls and inboxes of the Born Fitness offices.

5 Best Muscle Building Foods

There are hundreds of different foods that can help build muscle . But what if you had to pick only five foods that you could eat for the rest of your life? In that case, you’d want foods that could help cover many different nutritional needs so that you did not lose any precious muscle. Among those needs:

Go Back for Bigger Triceps

The most popular triceps exercises are skull crushers, pushdowns , and dumbbell kickbacks —all of which emphasize development of the lateral and medial heads of your tri’s. Those two form the outer part of the muscle, the area most visible when people look at you from the side. But the long head is equally important, and makes up a considerable portion of the upper arm. If yours is lacking, you can target it directly by moving your arms overhead—and that’s where the overhead cable extension comes in.

Carbs to Muscle

When you eat fewer carbs, your body undergoes all kinds of changes. Interestingly, your muscles start to “crave” carbohydrates. With fewer carbs, the ability of your muscles to utilize them — rather than store them as bodyfat — actually increases. When you return to eating more carbs, virtually all of them are stored in your muscles, making your physique look fuller and more impressive. This increase in glycogen stores triggers and supports protein synthesis, meaning that your muscles grow. So, pulling back on your carb intake for two or three days can actually help you grow. Just be sure to keep your protein intake a little higher during a carb cutback to protect against potential muscle breakdown, which is sometimes associated with a decrease in carbohydrate intake.

8 Foods That Keep You Cool

If you want to beat the heat, skip the ice cream and reach for these in-season eats to cool down your body naturally.

Father's Day Gift Guide 2014

Even if he’s not flying first class, he can still look the part. This five-piece travel kit features Jack Black’s most versatile products. All-Over Wash can be used on face, hair and body alike, while Jack Black’s signature Beard Lube pulls triple-duty as a pre-shave oil, shave cream and skin conditioner. Double-Duty Face Moisturizer provides hydration and sun protection, while Eye and Lip Balms take care of those crucial details. 10 Style Essentials For Spring>>>

Dymatize ISO-100 at

The Highest Level of Purity. ISO-100 uses only whey proteins derived from cross-flow microfiltration processing (cold-filtered) to preserve the many important whey protein fractions including lactoferrin and immunoglobins, which can be lost in other forms of processing. We have carefully formulated ISO-100 to deliver more of what you want, and less of what you don’t: free of gluten and lactose—plus less than one gram of sugars and fat. With only a short list of ingredients, it is easy to see why ISO-100 is one of the purest proteins available. In addition, ISO-100 is produced in our own GMP manufacturing facility and is Informed-Choice® Trusted by Sport certified providing assurance to the athletic community that ISO-100 is free of banned substances.

Training Arms with Dany Garcia

Follow Dany Garcia on the road to the IFBB North American Championships as she shows us the moves she is using to sculpt strong, sleek arms.

Train with Jay Cutler, Episode 5

Hi everyone, my name is Jay Cutler. I started developing a fit physique when I was a teenager, while working for my brother’s concrete business. At 18 I started training. And by 19 I won my first show. Over the years, I’ve won numerous shows and awards, including the most prestigious, Mr. Olympia, four times. At this point in my career, my passion for training has extended beyond myself; and now I love showing other people how to achieve their fitness goals.

New York Meet and Greet with Kai Greene!

Here is your chance to meet The Predator and get an autographed copy of the latest FLEX Magazine* with Kai Greene on the cover!

50 Inside the U.S. Team’s World Cup Training Regimen

Eternal World Cup underdogs, the U.S. national soccer team heads to Brazil this month with a strategy: For whatever they lack in world-class ability, they’ll make up with extreme conditioning, superhuman endurance, and late-game luck.

51 FD Bak 2 The Roots (Athlete)
53 The Biggest Underdogs in the World Cup
54 My journey to shredded
55 IFBB Pro Bodybuilder Victor Martinez Helps To Fight Autism
56 Joint Effort
57 STRONG Life Ep 22 w/ Barbell Shrugged: HOW to Get STRONG. FAST. - Zach Even-Esh
59 Two New Ways to Grow
60 2014 IFBB European Championships: Classic Bodybuilding 180cm
61 Nutrex Lipo-6 Carnitine at
62 Trainer Q&A: How Do I Spot Someone?
63 Arnold Schwarzenegger: Pumping Cardio
65 American Media, Inc. and NBC Sports Group Announce Partnership for the 2014 Mr. Olympia Competition
66 10x BLACKBOMBS Servings FatBurner by DORIAN YATES
67 Insider Secrets of German Volume Training
68 Jump Your Way to Fitness Program
69 Are You Using the Wrong Chest Exercise?
70 4 Great Treadmill Workouts For Anyone
71 Exclusive Interview with MHP's Strongman Brian Shaw (with contest and training footage)
72 10 Key Pieces You Need for Summer
73 Are You Man Enough to Unplug?
74 Trainer Q&A: What To Know About Muscle Soreness