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Fighter Diet Pak (Athlete)

#Characters: Jay Cutler, Bodybuilder, Trainer & Entrepreneur | Part 1

Jay Cutler (born Jason Isaac Cutler) (born August 3, 1973 in Sterling, Massachusetts) is an American IFBB professional bodybuilder. He is a four time Mr. Oly...

Live, Learn Pass, On - Dave Tate's Most Popular Lecture The first 16 minutes of Elitefts.con Inc founder Dave Tate's Live, Learn and Pass On lecture. This has become Dave's most popular lec...

Josh Haden at the 2014 Jr. National Championships in Chicago, IL

Josh Haden talks about becoming a body builder and his upcoming competition at the 2014 Jr. National Championships in Chicago, IL with Muscular Development's...

James Grage's Rewired Fitness Trainer - The Socializer -

Get the full program here: You're a Socializer! Here are the pitfalls associated with your fitness personality and how to overcome the...

Learning How to Use A Power Belt Learning How To use A Power Belt Dave Tate founder elitefts™ instructs and coaches IFBB Pro Amit Sapir how to use a belt. This was fi...

Power Squat

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Sagittarius Horoscope for Friday, June 13, 2014

Friday, June 13, 2014 - Your intensity can be a lot to handle today and others might tiptoe around you so they don't trigger your temper. Today's Full Moon occurs in your exuberant sign, prompting you to go the extra mile when making your point. You're not interested in being placated; instead, you want your partners and friends to understand your truth. Just remember that everyone doesn't think like you, and your opinions may not be perceived to be as important as you believe they are. You can be the life of the party if you turn off the rhetoric and tone down your volume just a notch.

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.

Best Moves for a Bigger Back

Sumo deadlifts, conventional deadlifts , beyond the range (from a deficit), rack pulls - it doesn’t matter, just do them. The back not only works antagonistically to stabilize the torso (and spine) it works to lock out the weight to finish the movement. Deadlifts, by definition, are an exercise where you can move big weight .

Beginner's Training Tips: Do Protein Types Matter

is a lifetime natural athlete with over 15 years experience in the fitness field. He's the creator of the iPhone/Android app Nutritionist, the revolutionary app that's transforming lives around the world. He's also an Optimum Nutrition athlete where he helps in the formulation of their supplements. In addition, he's an internationally published cover model and a former United States Marine.

Trainer Q&A: Why Does My Shoulder Crack and Pop?

A snapping, popping, or other annoyance that starts to radiate, say from the shoulder to the neck or through the arm, may be a pulled/torn muscle. A snap or crack in the shoulder can also mean the bones could be rubbing on themselves, which could be a developing arthritic condition or a loose joint creating a “grating” sound.

Two Steps for Big Time Biceps

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

8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains , or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

Build Your Chest with Functional Training

Think functional training can't add mass? Try this pec pounding workout and see for yourself.

The M&F Man of Steel Workout

But just because you weren’t blessed with Kryptonian genetics doesn’t mean you can’t achieve the same out-of-this-world proportions as Superman. Henry Cavill, star of this summer’s Man of Steel, was able to do it. And while you may not have access to an elite trainer and personal chef as Cavill did, you do have a secret weapon just as powerful: this specially designed six-week Muscle & Fitness Man of Steel routine. It’s got everything you need to look like a hero, save for the sweat and determination—that you’ll need to provide. So, grab it and run, not to a phone booth, but to your nearest gym, to become a real-life Man of Steel!

6 Signs You're Lifting Wrong

If you're experiencing any of these things, it may be time to change the way you train.

Protein Face-Off

This fight will be decided in 10 rounds, or categories, each with a separate but distinct focus that goes to the heart of protein effectiveness. Unlike boxing's 10-point must system, however, we're going for golf scoring - low score wins. The winner of each round is awarded one point, second place gets two, third gets three and, if you're still following, fourth gets four. We'll tally the points from each category, and the protein with the fewest points will be crowned the M&F Protein Powder Champion. If all the challengers are ready, it's time to touch gloves and fight it out. You wanna ring the bell?

5 Upgrades For Better Steak Sandwiches

Among the superior ranks of sandwiches, found hobnobbing with elites such as The Muffuletta , The BLT , and The Po’boy, there stands The Steak Sandwich. Traditionally, this Philadelphia favorite sports thinly sliced steak, “whiz” (known in the trade as “performance cheese”), and onions. No marinara sauce, no bell peppers, no freakin’ ketchup. It’s gooey, it’s meaty—it’s quite possibly perfection on roll. But that’s not to say you can’t improve upon a classic—or, in the case of the following recipe, reinvent the sandwich altogether. Chef Jeff Mahin of Stella Barra in Hollywood, CA, skips the whiz in favor of Gruyere sauce, lightly pan fries the onions, dresses it further with bacon aioli and arugula pesto, and he even manages to add some leafy greens. It’s not a steak sandwich you’d find in Philly, but he’s not looking to unseat the king. It just makes are really damn good sandwich. Meal Upgrade #1: Meat up Buy a package of Steak-umm and you’ve already conducted sandwich sabotage. A steak sandwich is only as great as its steak. Mahin uses prime filet mignon (1 lb will make about 4 sandwiches), which he seasons simply with salt and pepper.

FD The Men's Guide (Athlete)

My wife has purchased many of your Fighter Diet ebooks and she loves them!!! She recently did her first physique competition and she helped me by using your Men's Guide to FD eBook. Thanks for help!!   Think Fighter Diet is all about girl power? Well you thought wrong. It’s true Pauline knows a thing or two about women's health and fitness, but her FD concept can be applied to any "body" male or female. To bring a little focus back on the Y chromosome, she's created the Men's Guide to Fighter Diet. An excellent ebook, the Men’s Guide is a Fighter Diet Concept book, workout plan and meal plan all wrapped into one. One section could also be considered the nutshell version of Cardio for Leanness. In fact, for that reason, you could think of the Men’s Guide as the male version (though

Geek Cred - A comedy in a comic store


CrossFit Physique: Butterfly Pullups

Every trainer recommends pullups. But ask what kind, and the arguments start. There are those who believe you should do only dead-hang pullups, to work the lats and arms. Then there are those (especially CrossFitters) who use kipping pullups—not to isolate muscles, but to accomplish more work in less time, turning pullups into a conditioning tool. But the debate is pointless: There’s a place for each technique—the right tool for the right job. To that end, keep both tools, and add a third that’s even more intense: the butterfly pullup, which moves the body in an elliptical pattern so you can rapidly string together reps. To do it:

How Much Fat Should I Eat? - Born Fitness

You have a lot more freedom to eat “fatty” foods than anyone would have thought 10 years ago. When I  design diet plans  for my online clients, I do so by giving them a wide variety of options that they can plug into meal templates. This means enjoying everything from steak, pork, chicken with skin, eggs and fish, as well as dairy products, avocados, nuts and seeds and nut butters. When it comes to cooking, don’t sweat it: butter, olive and coconut oil are all great options. While each individual is different, a good rule of thumb is that you can eat upwards up .4 to 5 grams per pound of your target body weight. (So if you wanted to weight 180 pounds, you could eat as much as 90 grams of fat.) The number might initially seem like a lot, but when adjusted for how many calories you should take in per day, it’s exactly right.

10 HIIT Workouts to Get You Shredded for Summer

High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for whipping yourself back into beach-body shape. To capitalize on the benefits of HIIT, we reached out to George “Hit” Richards, celebrity fitness trainer and calisthenics expert, and Pete Bommarito, C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems, for a variety of interval workouts designed to burn fat, build muscle, and enhance sports performance. Get in the best shape of your life (and look like it, too) with these 10 fat-blasting interval workouts.

The Truth About Nutrient Timing - Born Fitness

The only benefit I see in terms of nutrient timing is due more so to being a diabetic, and that is actually eating BEFORE I train. Easy way to control blood glucose levels for me. I’m not sure how much of an effect training before I eat has on insulin sensitivity, and more importantly, how that translates to glucose control. I do both, but I don’t kills myself for the window, though training at home affords me the ability to cook the meal while I am training. I tend to follow the eat THEN train format more so when traveling just because it’s convenient and works out well logistically. Eat, walk from restaurant to hotel, get changed, and train. I don’t do shakes/powders/etc. Only supplement I take is creatine, beyond that I prefer real food.

Trainer Q&A: How Do I Spot Someone?

Q1: How do I spot someone doing a barbell bench press? Sean Hyson: Stand behind the head of the bench. Hopefully it has a platform of some kind you can stand on that will elevate you a bit and give you better leverage to hand the bar to the guy you're spotting, but make sure you’re behind him and centered to the bar. If he wants a liftoff, agree when you will give it (on the count of 3, for example). Make sure the bar is positioned at the front of the J hooks to reduce the distance it has to travel to be in position.

Kick-Start Your Metabolism: Part 1

In order to lose weight and put on lean muscle, the formula is pretty basic: Follow a healthy and balanced low-fat diet, rid your program of processed foods and preservatives, control your portions, and adhere to a solid workout program that includes both resistance and cardiovascular training. It sounds uncomplicated, and in most cases it is—as long as you stick to the program you’ll receive the desired results you’re looking to achieve. However, what do you do when your body and metabolism have had enough and your system shuts down, and no matter what diet you follow, no matter how long and hard you train—you simply can’t lose weight and all progress has halted? Whether you’re a serious athlete who has come off a long, intense preparation, an athlete who had to go into “system shock mode” and basically starve yourself to achieve your results, or if you’re an individual who has gone from one extreme to the other with your body and are experiencing a sluggish or what seems like a nonexistent metabolism—you can get back on track. In this article, I’ll lay out the necessary steps to recharge your metabolism to have it running more efficiently than ever.

Big Meals vs. Small Snacks: What's Best for You? - Born Fitness

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

Do High Protein Diets Cause Early Death? - Born Fitness

Let’s get the worst news out of the way. It’s irresponsible to blindly claim, “High protein leads to premature death.” Or say it’s as bad as smoking. That’s not what the study found. If it were true I’d run around the streets screaming at the top of my lungs, and try and go door-to-door and let the world know I’d made a mistake. But that’s not the case. Why? For starters, the study was epidemiological, meaning the design made it impossible to make that type of claim. For those of you who don’t have a background in research (or simply don’t care), this how these studies work: They take information (“data”) after the fact and then try to draw conclusions.

The 5 Biggest Workout Mistakes - Born Fitness

Thanks to the Internet, there’s more fitness information available today—right now—than there ever has been in history. With that much to look at, it’s no wonder you’re confused about what to do. The solution is to pick one thing and block the rest out of your mind, at least for a few months. (Don’t worry, it will still be here when you get back.) You’ll never make progress if you doubt what you’re doing or continually hop aboard the latest trend. A flawed program—and ALL of them are, to some degree—that you commit to is better than a superbly designed one that you’re unsure about or want to tamper with.

Getting Shredded - Born Fitness

Hey Adam, sounds like fun! Even though I will not be a part of it (I enjoy strength training and the lifestyle of 12-14% BF unless Im going on a beach vacation) it would be awesome if you could keep some kind of a blog. Daily, weekly or whatever. With your meals, workouts, BF tracking, strength tracking, cardio etc. Not to mention before and after pics. The thing I don’t like about “shredded lifestyle” is it is so much work for something so temporary. Meaning,the minute your intensity changes (lifestyle and exercise), you lose your gains and shreds. I just don’t see it as sustainable. Unless you are going on stage or are a model, why go thru it? Good luck! Excited to hear more about it.

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.

Amaranth Hot Cereal with Raisins and Walnuts

Try this easy-to-prepare recipe for a delicious and healthy breakfast option.

Reload, Retrain, Recondition...Realization!

Beyond the increase in genetic material (more nuclei), alterations in how the genes themselves are expressed, without a genetic change (e.g., amputation) per se , appear to play a role in how muscle cells know (remember) how to adapt. The study of these mechanisms, called epigenetics, has blossomed recently and likely plays a role in the “muscle memory” phenomenon (24). Processes that involve how DNA is packaged with protein (e.g., chromatin remodeling or histone modification) or even adding methyl groups to the DNA itself play a role in satellite cell behavior (proliferation and differentiation) (25). These kinds of epigenetic processes are actually set in motion in skeletal muscle after just one exercise bout (26). Satellite cells from the same animal, although identical in DNA sequence, store an epigenetic “memory” of the muscle fiber type from which they were harvested (27). Indeed, it seems that the activity pattern (and simply the manner of innervation) during growth and maturation (24), in addition to the training stimuli a muscle encounters (28), pre-program these satellite cells to express contractile protein and behave metabolically like the muscle of their origin (27).

Size Secret #6: Train Each Muscle Group Twice a Week

PHIL HEATH: “For me, legs were always a body part that I felt could be better. I found that training them twice a week, every three or four days, worked out best for adding size and detail. Many guys tend to think you only need to train a specific area once per week, feeling it leads to more growth. I disagree, as when it comes to bringing up lagging areas, training them twice per week will not only yield gains in size but also in detail, especially during contest prep.  Eight-time Mr. Olympia Ronnie Coleman trained everything twice a week for the majority of his career, so it’s kind of hard to debate against someone who carries his muscle mass.”

Fighter Diet News

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

Publishing, Social Media, Marketing, and Growing Your Business - Born Fitness

Publishing, Social Media, Marketing, and Growing Your Business This isn’t your typical blog post. It’s more of a mission statement and a call to action. I’ve spent the last 13 years of my life trying to help more people with their health and fitness. My books, articles, and talks have reached tens of millions of people. And I continue to try and influence, guide, and help more. But this isn’t about me. This is about empowering you. Giving you more control of your goals, offering to broaden and grow the platform for your thoughts and ideas, and helping you discover all ways you can help. For the last 5 years I’ve been working with people to help them: Become better writers and editors. Reach more people. Have a distinct voice. Teach and improve their social media. Infuse their brand with an approach that allows them to build a relationship with their audience. Identify shortcoming or oversights in their business.

A Damn Good Egg White Omelet Recipe

Looking for a healthy breakfast? This low-fat recipe from chef Bobby Deen is packed with vegetables and lean protein.

Get Triple-sized Legs

For this routine, we will be working out five days per week: three lower-body days and two upper-body days. While overall volume of training for your upper-body will be low, it will be plenty enough to maintain your current muscle. In fact, by using larger muscles each workout, you produce more growth hormone and testosterone, keeping your metabolism high. So expect some fat loss and a better-looking upper-body by default.

Mike O’Hearn

Mike O’Hearn is a real-life super hero. Like the bodybuilding greats before him, Arnold Schwarzenegger and Lou Ferrigno, Mike holds 4 Mr. Universe titles and was voted one of the 12 greatest physiques of all times by the fitness industry. Undefeated in the Joust competition, Mike will be back for Season 2 of NBC’s smash-hit television series AMERICAN GLADIATORS where he is know as “Titan.” Mike is a true champion and well-rounded athlete with a background in natural bodybuilding, strongman, power lifting, and mixed martial arts. Before winning his 4 Mr. (Natural) Universe titles, Mike was Mr. California, Mr. USA, Mr. American and Mr. International. He is also a 4-time Power Lifting Champion, and 2-time Iron Warrior: Decathlon of Strength Strongman Champion. Mike has graced the covers of over 500 magazines worldwide earning him the title of 7-time Fitness Male Model of the Year and putting that title in retirement. His 2008 magazine covers include Muscle Magazine International, REPS and Iron Man Magazine. Women around the world will recognize Mike as the cover model for Topaz romance novels.

10 Grooming Products Guys Should Steal from Their Girlfriends

10 Grooming Products Guys Should Steal from Their Girlfriends

Protein Power: How to Make Salmon Six Ways

Want some omega-3s with that lean protein? Whether you’re a fish-cooking virgin or simply need some salmon recipes that don’t feel stale, we’ve got you covered.

The 8 Scariest American Health Facts

Nothing’s scarier than these chilling health facts that are preventable through a healthy diet and exercise.


HOW TO: Adapt this old prison-yard exercise and enjoy it out in the fresh air and warm sunshine. Find a bar that meets you at about waist height. Using a slightly narrower-than-shoulder-width grip, get into a position which mimics a push-up. Now, kick your feet a little farther back and extend your arms so the bar is out past your head. Bend at the elbow and dip your head under the bar. Extend your arms, flexing at the elbow. Then push back to the starting point. Don't worry if you're having a hard time visualizing this. Imagine a triceps bench press or skullcrusher. It's the exact same concept but, instead of the bar moving, you move under the bar.

38 Twitter / FLEX_Magazine: A message just posted from ...

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

The Ultimate Boot Camp Workout

Looking to lean out for the summer ?  This is the ultimate workout to get it done. If you lay it all out during this session, you’re bound to burn at least 500 calories by your last rep. Not to mention, this full-body strength and conditioning workout increases your metabolism so you'll continue to burn hundreds of calories hours after your session.

The World Cup's Most Iconic Photos

We see history in still images. At least that's the theory of Matthew Butson, vice president of Getty Images' Archive. So when he was asked to pull some of the most historic images in World Cup history, Butson chose not only the photos that showed the evolution of sports photography, but also the images that spoke to the story of the World Cup and how it became one of the biggest tournaments in the world.

Legendary Backs: Ronnie Coleman

The moments just before Ronnie Coleman hit his rear lat spread and rear double biceps were contest highlights, as ridges and knots roamed and stripes and crevices emerged, morphing his back into a new and spectacular landscape each time he moved his arms. At his best, his back was like a great symphony orchestra, big and booming, sometimes overwhelming, and yet each finely tuned part played its role precisely.

5 Protein Bars for On-the-Go Nutrition

The nutrition bars at the checkout have their time and place. We explain when and where.


Eat a heavy meal before your workout and it'll still be in your stomach on that heavy set of squats—and you'll know it. To ensure you're not hungry halfway through your workout and you have plenty of fuel to train intensely, your best bet is to consume a small pre-workout meal 30-60 minutes before your training session. The nutrients will be readily available to fuel your workout and even give you a head start on the post-workout recovery process.

The Upper Body Strength Workout

This exercise is great for building muscle power because the bar has to keep accelerating throughout the entire positive portion of each rep. By allowing the bar to leave your hands, you’re maximizing speed and power. Be sure to use a light enough weight that allows you to perform the toss properly—approximately 30% to 50% of your one-rep max should work well.

Salt Shake Up

Sodium has about the worst reputation of any element on the Periodic Table, especially for bodybuilders. Is this bad rap justified? Not even close. You might think sodium is bad for a bodybuilder because it causes water retention. Plus, no less than the Institute of Medicine and the American Heart Association tell you that the less salt and sodium you have in your diet, the better. Here’s the problem with accepting every report from mainstream media groups: they don’t take into account the needs of hardcore bodybuilders.  The IOM recommends 2,300 milligrams and the AHA recommends less than 1,500 mg per day for people aged 19–50. Believe it or not, these recommendations could actually be dangerous. After all, it wasn’t so long ago that the National Dietary Guidelines suggested avoiding all fats, even those from nuts and olive oil, a recommendation that’s since been reversed. Could they be making the same mistake with sodium? We think so. 1 - SODIUM VS. SALT  Although often used interchangeably, sodium and salt are not the same thing. Technically speaking, salt is sodium attached to chloride, and salt is only about 40% sodium.

FLEX June 2014 Issue: Sneak Peek!

The June issue of FLEX Magazine is in stores now! Here's a sneak peek of what we have waiting for you. Be sure to pick up your copy today!

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.

Constant Flex for More Muscle

Gene G., from New York, NY, sent us his workout to tweak. Here's what we did to it.

Soccer Players, Use Your Head (Less)

World Cup fans may seem crazed, but it’s the players who should have their heads examined. A review found that concussions due to heading the ball affected up to 9% of all injuries during games—disturbing, as heading is one of the very basic skills of the game. Basic—but not benign: Recently, an autopsy on MLS player Patrick Grange, who died in 2012 at age 29, found stage-2 CTE, a degenerative brain disease linked to concussions, making him the first soccer player named to have it. Says MLS medical coordinator John Gallucci Jr. in his brand-new book, Soccer Injury Prevention and Treatment (out this month), “Parents, coaches, and players all need to recognize that a concussion isn’t like any other injury. It is a traumatic brain injury that can…potentially be harmful to daily living by affecting the way we think, feel, and move.” Just a heads up.

6 Key Nutrition Factors - Juggernaut Training Systems

Lately I have been noticing a movement within the powerlifting community where people are finally realizing that your physique does not have to suffer in order to keep strength gains consistent for this sport.  As someone that takes pride in my physique and health I refused to believe that I could only continue to make strength progress by eating like a bear going into hibernation. Although, it’s true that athletes do have to eat more than the average person in order to achieve optimal performance, that doesn’t mean we can eat at taco bell 3 times a day and still reach our full potential on the platform. If you are a serious competitor you should find a serious nutritional program, but where do you begin? I found myself asking the same question. So, how did I eventually find a program that worked for me? Well, first I needed to know exactly what my goals were. I wanted to stay lean and build muscle but I also wanted to make sure that my lifts kept improving in the meantime. It was a time consuming process and took a little experimenting but by identifying several factors that I needed to consider to be successful, I eventually found a program that fit my needs.

51 Elitefts™ Banded Squat Warm-Up Drills
52 10 Best Outdoor Workouts to Burn Fat and Build Muscle
53 MHP Coaches Corner - Double Unders
54 Grip Strength Exercises for Bone Crushin' Hands - Zach Even-Esh
56 Arnold Schwarzenegger: Super Intense
57 Roelly Winklaar's Delt Demolition Program
58 Brian Yersky - Gunning for Glory
60 Build a Badass Workout With Bands
61 Nature's Best Zero Carb Isopure at
62 SSE #60: Caffeine and Exercise Performance
63 A Spotlight on Training Frequency
64 16 Rules of Nutrition
65 Squats: More Anabolic than Leg Press
66 The Drill That Could Save Your Soccer Career
67 Insulin's Role in Your Muscular Physique
68 10 Lightened-Up Colognes for Summer
69 Size Secret #4: Shorten Your Range of Motion
70 A Practical Approach to Achieving Desired Sport Outcomes
71 Win a trip for TWO MLB Games!
72 The Lift Doctor: Burning Fat and Building Strength
73 Have the Greatest Fathers Day EVER! Big savings thanks to gross shaker cups
74 My journey to shredded
75 Natural Fixes for 6 Nagging Health Problems