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Muscle & Strength

12 Week Challenge!

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 4 INTRODUCTION

Contents
Table Of
7 muscle nutrition
Fighterdiet

16 weight
science
training

23 limited
why cardio should be
when you want to
groW muscle

24 Supplement + Gear List

26 injured
How to lift if you’re

27 fighterdiet nutrition
32 workout program
week 1-6

66 workout program
week 7-12

105 Meal PLan

130 and information

Challenge rules
 Fighterdiet 12 week MUSCLE &

Welcome,
STRENGTH 2020 Challenge

Introduction
to my first
challenge
focused strictly on BUILDING MUSCLE!
“What’s the difference between this challenge and other
challenges?” Consider my Fighterdiet “challenges” a way to
progressively build your physique. It’s a way to
continuously grow muscle mass.
No physique is ever built in one 12 week challenge. It’s
more a matter of 12 challenges in a row which sums up
to 3 years of training. That’s about the amount of time you
need to invest when you start from scratch.
I understand this is both exciting AND scary for you to
focus on. GAINING is often mentally challenging for
women. We believe eating a bit more will backfire when it
doesn’t. To grow muscle you need to eat, not diet down
to get a shredded six pack of abs! Does that mean you
won’t have visible abs? You probably will, but that is not the
primary goal in this program.The primary goal is to BUILD
MUSCLE.

FEEL STRONG AND

LOOK IT TOO!
MUSCLE MASS IS A HEALTH INVESTMENT
for LIFE! YOU CAN NEVER HAVE TOO MUCH!

4
FOCUS ON
GETTING
STRONGER
For those uneducated about
fitness it’s understandable to assume
you need complete brand new
exercises and routines that are as
different as night and day but that’s
incorrect.
The main difference between a be-
ginner and someone who’s been lift-
ing for years is the amount of weight
TO BUILD MUSCLE, DO NOT
used on the sets, the amount of sets, STARVE YOURSELF.
the total training load is greater for an years’ science has shown that
advanced trainer. My suggestion is to muscle is built using a variety of
focus on getting stronger, not just max repetitions, not just the
lift but for all lifts. typical 6-12 reps per set. The most
It means if you important things to build muscle is
squat 100 lbs for progressively challenging
10 reps, adding 10 programs, regardless of specific
lbs and do 10 reps repetition range. OLD ‘hypertrophy
is a progression. recommendations’ were 6-12 reps
more or less.
There’s a lot of
misconception
about how to build
“What ultimately
muscle. Recent
matters? PUTTING IN
EFFORT and REACHING
5 CLOSE TO FAILURE ON MOST
SETS”
NEW ‘hypertrophy recommendations’ are
1-30 reps or so.
What ultimately matters? PUTTING in
EFFORT and REACHING CLOSE TO
TO BUILD MUSCLE:
FAILURE on most sets.
Unless you push your body beyond your 1
LIFT LIKE YOUR
current ability, muscle won’t grow muchu LIFE DEPENDS ON IT.
This rule is with exceptions and also
doesn’t apply all the time.
Periodization of your workout programs
over the course of the year allows recovery,
2 EAT BIG &
adaptation, muscle growth and minimizes HEALTHY, TRAIN LIKE
overtraining syndrome that can lead to
injuries. A BEAST.
Not everyone can train ‘heavy and hard’,
lifting max weights slaying it like a
superwoman; this is where total load helps 3 DO NOT STARVE
to reassure
you that having YOURSELF.
injuries or
conditions that
restrict your abilities is not the end of the
world and YOU CAN BUILD MUSCLE
TOO. Just gotta play it smarter!

IF YOU HAVE LESS THAN ONE YEAR’s

consistent weight training
experience YOU NEED TO SPEND TIME
BUILDING BEFORE YOU ATTEMPT TO
LEAN OUT. WHY? YOU CAN’T LEAN OUT
WHAT’S Not THERE IN THE FIRST PLACE.

6
in this challenge,
you’ll be eating Muscles do not like
low calorie intake,

more than you and they’re likely to

NUTRITION
start atrophy when

would on a fat you’re feeding them

too little for too long.

loss challenge
However, we still want to stay with- In this
in a HEALTHY body weight range. challenge
When you first increase your calories
it’s NATURAL and NORMAL to gain I want you
a few pounds, then it plateaus.
to focus on
It’s important to eat healthy and base two things:
your nutrition on vegetables, lean
protein and typical Fighterdiet foods
instead of adopting the fat 1. Your
accumulating mindset of ‘since I’m
bulking I can eat as much as I want
workouts
and I’ll work it off later’. Hold on to
your horses! The more fat you gain
during a bulking phase, the more
2. Your
time you’ll need to spend on fat loss meal plan
dieting when that time comes. The
longer time you need to diet to lose
fat the more at risk you put your hard
earned muscle mass.
That’s all! Avoid
action paralysis by
7 overthinking!
“Calories make their diet
management a full time
The “best”
vegetables for
are king”
And after that, protein is
job. Knowledge is power
and practice makes
perfect; google nutrition
muscle
building due to
most important to keep databases or start high calorie &
an eye on since it’s the reading the nutrition carb content:
building block for your labels on your food items
and weigh all portions up beets, carrots,
muscles amongst many
things. If you track your to learn proper serving yams,
protein intake, keep size for YOU. potatoes,
25-35% of your calorie There’s no ‘standard sweet
budget come from serving’ of vegetables on potatoes,
protein. This doesn’t Fighterdiet. It’s all based
mean you’ll lose muscle on the operator’s body
kabocha
if you go lower or and goals. Just look at squash,
higher. It’s just a good our bowls of greens and butternut
ballpark for you get the point. Massive squash,
consistency to keep in meals! That’s a blessing
mind. when you’re starving on a
parsnips,
cutting diet, however, now turnips, root
I track my diet via
calorie counting and with the task to grow celery, lotus
keep an eye on the bigger muscles comes root, green
higher calorie intake. Yay!
protein so it doesn’t go
MORE calories tend to
peas
too low or too high. For
LEAD to DECREASED (legume but
me it’s always ‘too high’
and I adjust to APPETITE so you might tends to be
usually get more fats. If not feel the need for a thought of as
nightly Fighterdiet Magic
I’m analyzing a client’s
Veggie.
a vegetable), &
diet journal I track all
kale.
macronutrients down
to the gram to create
a baseline. I would
never want anyone to

8
 How do you gain
muscle with
The key is to be
nutrition?
healthy and can make If you chronically overeat
consistent so you can your cells more resistant a large amount of calories
adjust as needed. to insulin. Insulin is a you’ll gain weight,
If you’re all over the great hormone that is primarily fat since it’s easy
place you won’t see anabolic, however it is to gain fat, not as easy to
the results you want. anabolic for both muscle gain muscle.
You do not need to cells and fat cells.
gain 30-50 lbs to gain ‘Anabolic’ is the term for
muscle. Getting fat ‘building’, while ‘catabolic’
in the process is not is ‘breaking down’.

What you SHOULD do is to eat at

a slight surplus. Not more.
How do you KNOW you’re at a slight
surplus? Over time you should NOT lose
weight but you might look like you’re get-
ting more muscular, a bit more
defined muscles.
If you do not know at all how many
calories you need to maintain your
weight, use an average number to get
started.

9
MUSCLE
When building
muscle you do not want to
lose weight on the scale
unless you’re overweight.

NUTRITION
When starting building
muscle when you’re
overweight your body
weight might drop initially
and it’s OK as long as you
don’t end up scrawny.
To BUILD you need to
EAT UP.
Calories provide you
ENERGY you need to
build. As long as you’re on
Fighterdiet and
eating healthy, fat gain
that comes with muscle

K.I.S.S. (Keep It Simple Stupid) gain can be kept minimal.

Plus, when the cutting
phase starts, you’ll be
happy you took the time
EXAMPLES on how to shift to BUILD or you’ll have
from FAT LOSS orientated nothing to reveal when
calorie intake to body fat melts away from
your strong curves!
MUSCLE BUILDING calorie
intake for a female: “...You do not
want to lose
Cutting Diet Calorie 1200-1500 weight on the
Intake: scale unless
Maintenance Calorie Estimated you’re
Intake: 1600-2000 overweight.”
Muscle Building Calorie
Intake: 1800 - 3000+ 10
For women to build MOST
muscle, a daily
intake of 1800-3000
calories a day, give
WOMEN...
maintain their body weight on a daily
intake of 1500-2400 calories. Now,
or take for those we don’t just want to maintain by
who are petite or recycling the same muscle tissue
forever, we want to grow more
very tall and muscle. For that to happen you need
active is to increase your calorie intake past
maintenance. For women to build
recommended. muscle, a daily intake of 1800-3000
calories a day, give or take for those
who are petite or very tall and
active is recommended. For women

10%
to build muscle a daily surplus
calorie intake of 10% above what
you consume to maintain body
composition. The shorter you are the
lower on that range UNLESS you
have a very fast metabolism and you
struggle with gaining any weight at
all. In this case you need to eat up
increase in Daily more until you find that sweet spot
calories For of eating MORE than your body
Muscle Building NEEDS to STAY the SAME. When
adding calories to your diet plan,
“The maximum amount 10% additional calorie intake on top
of recommended daily of maintenance is a good rule of
calorie surplus is thumb.
approximately
1000 calories” 11
What
happens
if I eat more
than that every
day?
You might gain more muscle. A year can look like this when
You most likely will see more fat periodizing cutting and building,
accumulation over time. You’ll get very however, remember when you’re on a
strong. You’ll need to spend longer CUTTING diet (deficit to lose fat) YOU
time on fat loss when that moment STILL NEED TO LIFT LIKE YOUR
happens. So how LONG do you need LIFE
to spend in a surplus to grow enough DEPENDS ON IT OR YOU’LL NOT
muscle? The longer you spend on RETAIN AS MUCH AS POSSIBLE
building the more muscle you end up FROM YOUR NEW
gaining. It depends on your body, your MUSCLE GAINS.
training experience, your nutrition,
genetics, injuries, hormonal status etc.
January - June
I understand not many want to do what
BUILDING on a SURPLUS
I did: I spent three whole years July - September
building before my first cutting phase CUTTING on a DEFICIT
for a competition, so with that said,
invest in building muscle for 6 months October - December
at a time and evaluate with a cutting BUILDING on a SURPLUS
phase of 3 months after each 6 months
of building.
“The longer you spend on
building the more muscle
you end up gaining.” 12
How do you add calories to
build muscle or stop a fat
loss cutting phase?
Here are two ways:
Option #1 Option #2
Add a surplus without using Start with your maintenance
percentages of surplus: calories or where you’re at right
now.
Maintaining at 1500? Add 500 more
calories to build muscle more Let’s say it’s 1500.
efficiently Add 10% and try that for one week:
Maintaining at 2400? Add 500 more 1500 x 1.1 = 1650
calories to build muscle more
efficiently.
The week after, add another 10% to
your new maintenance intake:
If YOU lost body fat on 1500, simply 1650 x 1.1 = 1815
add 500 calories and give it a go for
ONE month. What you want is to see The week after, add another 10% to
a little bit of weight gain so you your new maintenance intake:
know you’re in a surplus. If nothing 1815 x 1.1 = 1996.5
happens, if you stay the same or lose
weight, add more; start adding 100 The week after, add another 10% to
calories more each week or every your new maintenance intake:
two weeks until you notice something 1996.5 x 1.1 = 2196
happens with your body’s muscle
mass and strength feedback.

13
There is NO set Exception to the rule: if you’re
procedure on how overweight, the first goal
to do this which should be to achieve a healthy
body weight within a normal BMI
means you can’t range. This is achieved by
really go wrong as nutrition and a healthy active
lifestyle.
long as you keep at WHEN YOU ARE OVERWEIGHT, FOCUS
it! on eating for FAT LOSS and TRAIN
for MUSCLE gain AND DO CARDIO
5-6 days a week: this will get
you the best overall fitness
results.

You can stay longer on each calorie level,

however, remember your body will increase
its calorie expenditure and you will burn
more calories the more you eat, hence it’s
important you evaluate and feed the
machine when you notice you’re getting
leaner than you should. Remember,
getting leaner is a sign you’re in a deficit not a surplus. If you look leaner in
the mirror it can be the new muscle gain growing, so automatically a leaner
look doesn’t mean you got leaner, just percentage wise got leaner due to
more muscle mass! Either way, victory huh! Who turns down more food?
Not me!
What if you eat tons of calories daily? Will that speed up the process? Sure,
that’ll help build muscle! Eating big is anabolic. However it comes with a
drawback: It’ll also likely increase body fat accumulation with the muscle
gains. Slow and steady is the way to go to build lean muscle and not just
gain body fat.
14
About REST:
Rest is necessary to build muscle.
The younger you are, the faster you tend to recover.
It’s always better to rest a day extra to train hard than it is to train
when you’re fatigued.

About TREAT MEALS:

Treat meals or refeeds keep us sane and keep us on Fighterdiet for life.
They’re designed to help curb your hunger and reset your body’s
adaptations to a lower calorie intake.
When you’re on a surplus the physiological benefits are gone since you’re
not in a deficit and hunger tends to normalize, making the treats less
necessary.
However, there’s MORE to treats and refeeds than physiological
benefits: psychological! Indulging a little bit once a week with a treat meal
is recommended for this reason, PLUS, it does add to your ‘excess’
calories during a week, which only helps your muscles! Feel GOOD
about eating up! It’s NOT a shame to love healthy food AND treat meals.

15
Weight
Training
Science
HYPERTROPHY
PRINCIPLES
One would think there’s a
precise explanation on HOW
exactly our bodies build muscle, but Currently, there are several mus-
until this day the complete science cle building pathways your body
is still missing! One thing is for sure: can use to make it happen and if
you want to read about them I
NO EFFORT, NO RESULTS.
suggest you invest in Brad
NO HARD WORK, NO MUS- Schoenfeld’s Hypertrophy books.
CLES. NO Muscle building is a complicated
PATIENCE, NO HARVEST mechanism with many variables
plus… MUSCLE BUILDING that influence the outcome: sex,
age, body type, hormonal status,
IS A SLOW PROCESS AND
training experience, pain
TO SEE FRUIT OF YOUR tolerance, soft tissue health,
HARD WORK YOU MUST... preexisting injuries, nutritional
WORK HARD! status and more.
Not just for a week, but for
extended time. Not just when you’re
The consensus is
motivated, you work at it
mechanical LOADING is what
EVERY day it’s WORKOUT day and primarily drives muscle
every day with your nutrition to growth. Without tension
support muscle growth. your muscles have no reason
to grow.

16
Metabolic Stress, typically heavy and rest long’ is not what will
you feel it as that burning sensation be the only method to grow muscle
in sets with higher than 15 reps or and doing that all the time will halt
on a drop set, is another way muscle muscle growth. Your muscles are
can grow. designed to ‘resist’ any new addition
of muscle fiber, that’s why it gets
Muscle Damage is another harder and harder to gain MORE
way to trigger muscle into growth. muscle the longer you’ve been
When you weight train your muscles hitting the gym regularly.
break down and now repair is
A beginner will see dramatic strength
needed.
increases initially, an
In these ways your body gets advancer trainer will not.
triggered by the training stimulus, Strength gains plateau over time,
reacts by entering an alarm state, you will not be able to lift more and
followed by supercompensation. The do more reps every workout but the
result when done right? You can lift mentality to aim to do so should be
more weight or do more reps with a there.
certain weight over time. Thanks to
Remember how you can’t overwater
your body’s drive to adapt and
a plant and expect it to thrive and
overcome, to counterattack and
grow? Your body operates the same
defend itself from breaking apart,
way: you must allow time to grow
YOU can gain more muscle mass.
and that happens when you do NOT
SOMETIMES backing off and
annihilate your muscles in the gym
letting your body recover leads to
but AFTER when you rest.
that growth spurt we want; this is
why we take deload weeks and vary

17
training intensity. Training ‘low reps
So why is it hard to
build muscle?
There’s a safety mechanism!
The closer you take your body to its
full muscle potential, and don’t
worry, MOST people don’t even come
CLOSE to reaching their true genetic
potential because it is VERY hard and
takes A VERY LONG TIME if EVER in
a lifetime.

It means the stronger

you become from
lifting, the more
challenging it will be
to make NEW strength
increases.
Add to this that women tend
to UNDER EAT: now you don’t
even fuel your workouts so you
can lift for ALL YOU’VE GOT,
how will you be able to gain
muscle? If the stimulus is TOO
WEAK there is no point to get When you train with no effort, no ‘CAN I
stronger. Your body has zero DO MORE? CAN I LIFT MORE?’ you will
interest in carrying extra not see muscle growth.
muscle mass that you don’t
need.

18
 10 RULES for
BUILDING MUSCLE
1 Do not train fasted. Low blood
sugar will reduce training
intensity which will reduce the
2
stimulus required to grow
muscle.
If you can’t eat a meal 2-4 hours
before training, have a whey
6
protein shake to spare muscle
tissue.
3
Skip the Keto diet and stop
being scared of carbs. Carbs are
7
not evil and they’re your BEST
FRIENDS combined with Creatine
4
Monohydrate for GAINS.
8
Minimize cardio training,
especially long distance
running. The reason is they eat
9
up a lot of calories you need to
build as well as reducing rest
time you need to grow muscle.
10
5 REMEMBER your goal: to achieve a
goal you need to define your goal
and then NOT do other things
that aren’t leading you towards
it. For instance even though you
LOVE spinning class, it might
affect your recovery leading you
with no muscle gains.
Make sure you’re
covering your protein
intake. Approximately 30% of your calories give
or take should come from protein, the rest from
carbs and fat.
Take a preworkout powder
with creatine monohydrate
30-60 min before your
workouts.
Get TWO rest days per week.
Take a whole week off from
lifting and cardio every 12
weeks.
Drink plenty of water
before you train and after!
Dehydration hurts muscle
gain and performance.
19
TOTAL LOAD
DEFINED:
Deadlift 200 lbs for 5 reps? That is 1000
lbs TOTAL load.
Now what if your body breaks down at
that loading? Let’s rearrange to create
the SAME total weight you lift but at low- time, so I gave myself
er intensity to reduce risk of THREE whole years to
injuries or aggravate preexisting ones: get buff and lean enough
A huge misconception I want to kill is ‘You to stand onstage. If you
can’t build training light’. BULLSHIT! ‘Light’ is
a misnomer. don’t have the muscle
body you dream of there
Anyone who’s done 20 rep squat sets with is no room around it: to
appropriate weight on the bar KNOW higher
reps SUCK MORE, are MUCH build you need to eat up
tougher to do and are anything but ‘easy.’ and not do cardio every
day.
THIS IS HOW YOU CAN I understand it will be
OVERRIDE THE SYSTEM & tough mentally at times,
but it will be worth it!
CONTINUE your FITNESS
JOURNEY FOR LIFE NO REMEMBER TO
MATTER WHAT. SEE CHANGE YOU
In the next 12 weeks you will have me as your
trainer and coach, leading you on this
NEED TO ALLOW
journey. CHANGE.
When I started training for my first KEEP DOING THE
competition back in 1999 I knew it would take SAME FOREVER,
YOU’LL STAY THE
20 SAME FOREVER.
 General Warmup
Guidelines:
This is usually 5-10 min of cardio to get your body temperature in the
proper range for injury prevention and performance, followed up by mobility
drills or warmup exercises based on your individual needs and
they are not always the same as other people’s.

Specific Warmup Guidelines for technical exercises

like squats, deadlifts, bench and shoulder press:

Step 1: Step 2:
Start with a light weight. Add weight.
Do 15-20 reps. Do 5 reps.
Rest 1 min.

Step 3:
Add more weight.
Do 3 reps.
Rest 1 min.
All sets listed are work sets, not
warmup sets or sets when you
build up to your work weight on
squats for instance.
Step 4:
NOW you should be close to
where your work weight is: you
can try one rep with it, then
rest, then start.
Do this on your first exercises or
as needed to perform your sets
safely.

21
 EXAMPLE What about EXAMPLE
LOWER BODY warmup drills UPPER BODY
WARMUP and WARMUP
5-10 min cardio Mobility? 5-10 min cardio
Everyone needs to warm
30 Bear Crawls up but not 20 Bird Dog
everyone needs to warm 20 Towel Circles
20 Standing Air up in the same fashion.
planes per leg For me who have old 10 Bridges
20 Body Squats injuries etc warmup and
mobility are SACRED. 20 Torso Rotations
20 Alternating Side The goal with warmup is on all four
Lunges to prepare your body for 20 Butterflies
work.
20 Unilat Glute 20 Horizontal
Bridge You increase your core
temperature with External Shoulder
30 sec CopenHagen exercise, follow up with Rotations
Isometric Hold (per dynamic stretching and
side) body weight movements 20 Cat Camel
like air squats, side
20 Sumo Body SquaT lunges, Glute Bridges, 10 Burpees
Shoulder Rotations, Active Mobility
20 Unilat Romanian Towel Circles, Bear Stretches: 10 sec
Deadlift Crawls, Burpees,
Jumping Jacks etc. holds
Active Mobility
Stretches: 10 sec Spend 5-10 min on PREP
holds before each workout and
your body will love you!
Avoid passive and lengthy
stretching preworkout.

22
WHY CARDIO SHOULD Cardio GUIDELINES
BE LIMITED WHEN for maximizing
muscle growth:
YOU WANT TO GROW
MUSCLE 1 x HIIT or intense
Your body responds to the stimulus it
cardio sessions
detects the most. If you’re doing cardio per week. NOT
more than you’re lifting and resting then FASTED.
no wonder you won’t get stronger or build
more muscle.
There’s nothing ‘wrong’ with cardio. It has 3 x 20 min walks
many benefits for muscle gains as well. is mandatory per
How will you recuperate with no good
aerobic fitness? Not that well. Leg
week.
training tends to make you feel like you’ll Warmup before your workouts: 5-10
die if you’re out of shape cardio wise. min full body activity like jump rope,
The problem with cardio when you want jumping jacks, power walking, bicy-
to build muscle is it burns calories you cle etc.
need to grow muscle. Muscle doesn’t grow
when you do cardio. Muscles grow when DO NOT add MORE HIIT, LONG RUNS
you rest and eat combined with weight or other intense activities
training. unless you’re a competitive
Cardio done daily also robs you of professional athlete who
strength. How will you be able to stimulate Requires it.
muscle to grow if you’re always semi
exhausted from running on a treadmill?
EXCEPTIONS TO THE RULE: If
If you want to be active and benefit from you’re overweight with
cardio without ruining your muscle muscle ambitions you have the
forecast, go for walks, be active in the day, freedom to do cardio daily in
play with your kids and limit intense cardio addition to weight training and
to twice a week. MAX! nutrition on point, and I HIGHLY
RECOMMEND IT!

23
 SUPPLEMENT LIST:
1. Fighterdiet Preworkout with
creatine monohydrate
(2.5 g-5 g daily. I use 2.5 g daily
consistently)
LIFTING GEAR:
1. Straps for your heaviest sets
2. Sling shot & resistance bands (hip
and shoulder work)

2. Magnesium citrate (at night) or 3. Flat sneakers for

magnesium glycerinate
3. Multivitamin
4. Calcium complex with Vitamin D3
(unless you’re covered via nutrition)
5. Fish oil (3 caps daily)
lifting/crosstraining (Crossfit model
from Reebok for instance)
4. Stretching towel
5. Notebook/phone to track your
lifts/take note of weights/reps and
sets

6. Fighterdiet Superfoods & Collagen

7. Fighterdiet Whey Protein
8. Kelp tablets (since we eat a lot
of cruciferous vegetables, kelp is
helpful to get enough iodine
UNLESS you have
HYPERTHYROIDISM (high
levels of thyroid making you lose
muscle and hair etc). CONSULT
YOUR MD!

*Note: Fighterdiet Items On

This List Are Ciickable!

24
 Suggested Lifting Gear:
Resistance Bands : Body Bar :
Mini Bands: 10” or 12” We use a 15 lb bar, but if body
weight is enough, use a broom
41” Steel Bands: At varied band width stick.
resistance starting at 2-15 lbs. to
25-80 lbs.

Exercise Tube
Mat :
For staying comfrotable on the
Sling Shot Option 1 floor!
Sling Shot Option 2
sliders :
gym Bench :
For Ab workouts.
Can substitue with a chair or long
bench if needed.
Exercise Ball :
Yoga ball medium sized, we
DumBbells : use the 55cm size.
We suggest two pairs.
Mini exercise ball 9”
Example 5lbs and 10lbs.

Recommended Gym Bag Essentials:

Bands and more.

Note: Items on this page are clickable!

25
 HOW TO LIFT if you’re INJURED
When injured, get your injury evaluated first by a professional
physiotherapist or surgeon. If there’s no surgery to be done and you’re
cleared to train, BE SMART and START VERY LIGHT and do NOT rush it.

When building muscle while nursing old injuries or working around

injuries, I recommend you use a higher rep range to build so the intensity is
lower. This is helpful when you have tendon tears, bursitis or strains.

How do you do that? Let’s say the

workout calls for deadlifts and it’s
a 6 rep set. The ‘6’ indicates it’s
going to be very heavy which
increases the risk for reinjuring
injured tissue.

If prior to your injury you could do

6 reps with 180 lbs, that equals a
total load of 1080 lbs. To stimulate
muscle growth, look at that 1080
lbs number. We want to come
close to THAT but using more
reps.

If I do 12 reps with 100 lbs instead

of 180, the total weight ends up to
1200 lbs.

That means, even though the

absolute weight of 180 is heavier,
you can still hit your muscles with a lighter weight (100 lbs) to get the job
done, but now you’ll need to do 12 reps to achieve 1080 and then some.
Lifting MORE than 1080 is a great win, so that’s why I didn’t write 10.8
reps!

26
What is a hardgainer?
A hardgainer is someone who struggles with weightgain, be it muscle or fat.
There are two kinds: one that struggles with putting on ANY weight at all, one
that struggles with gaining MUSCLE, yet gains body fat when trying to gain
weight by increasing calorie consumption.
A hardgainer is a person who struggles with weight gain and needs to
consume a high calorie intake consistently to gain muscle. If you’ve always
been skinny, can eat pretty much anything and it won’t affect your body
weight, then you’re likely a hardgainer.
Who is NEVER a hardgainer? Anyone who’s not thin pretty much. You’re
definitely not a hardgainer if you’re overweight.
What does it take to GAIN when you’re a HARDGAINER? The same
dedication as someone who wants to lose body fat.
When you want to gain muscle you need to eat. It’s not an option to do so, it’s
mandatory and obligatory or you’ll see no results.
If you struggle with finishing your meals, it’s time to make it easier by food
swapping!
By swapping out LOW CALORIE high volume foods like cabbage and oat
bran for HIGH CALORIE altneratives like sweet potato instead of cabbage
and steel-cut oats instead of oat bran you make the portions SMALLER and
easier to handle.
Hardgainers need to remember that muscle gains require hard work. Just like
someone who wants to lose body fat needs to eat for fat loss consistently to
see results, so do YOU to gain muscle.
It’s extremely common to believe you’re a hardgainer but the reality is you’re
not eating as much as you think. Don’t believe me? Start measuring
everything up you put in your mouth! Then analyze and you’ll often realize
you’re undereating.
It’s the same issue but on the other end of the spectrum when you “can’t”
lose body fat no matter what you do: the truth here is usually forgetting some
things you eat, forgetting the bites and nibbles, the extra spoon of this and
that etc. Over time it all adds up!

27
 Since Fighterdiet is a big
High Volume volume food method to satisfy
Asparagus our appetites so we can get lean
Kale and stay lean you might need to
Green Beans Brussel Sprouts tweak the meals to provide
BrocColi Leafy Vegtables denser calorie options of the
Cabbage Fighterdiet foods so you can
Cauliflower finish all your meals.
Spinach Are the meals too
Tomatoes
Mushrooms filling for you to finish?
CHANGE them to
lower volume meals.
mustard greens
Peas Example:
cooked Beats 500 g raw cabbage

Not All Foods
yields 125 calories
Are the same 145 g raw sweet potato
yields the same
125 calories.

LOOK at the DIFFERENCE

Sweet Potato
avocado
between the cabbage
TUrnips WEIGHT and the SWEET
Parsnips POTATO WEIGHT.
Beets You now CUT DOWN 75%
Carrots
of the food volume.
Low Volume

28
The BEST Fighterdiet Foods for HARDGAINERS
Steel-cut oats
This is a list for you
Whole Oats Fighterdiet
HARDGAINERS Sweet potato HARDGAINER
who White potato
STRUGGLE with Green Peas
MUSCLE
Beets FOODS
the BIG MEALS.
Turnips They’re on this list
Parsnips because they’re high
It’s not an Olives in calories
compared to the
all-inclusive list Avocado typical
but it shows you Ground chicken meat Fighterdiet LOW
some examples. Ground turkey meat calorie HIGH
volume foods like
Chicken thigh meat cabbage,
Kabocha Squash spinach,
Nut Butters cauliflower, wheat
bran, oat bran, non
Seeds fat dairy, chicken
Nuts and
Olive oil turkey breasts etc.
Coconut Oil
Eggs Hardgainers
Cassava and kids are
Low fat Cheese (2%) also the ones
Cottage Cheese (2%) who should eat
Greek Yogurt (2%) fruit to get
Fruit carbs that help
Coconut milk you train HARD.
Whey Protein

29
When you want to GAIN and you don’t hit
your calorie budget every day, what
happens with your gains?
To GAIN you want a 10% increase from your maintenance calories. This
small increase is best for us who want to stay lean while gaining muscle,
a task infamous for being very difficult and, in many cases, almost
impossible it seems.
Will increasing calories beyond that beneficial? Yes, very likely so if
you’re a beginner or somewhat new to the muscle gain game, and if
you have a very fast metabolism (you’re skinny despite not trying to lose
weight), it’s always better to eat too many rather than too few calories
when your goal is muscle building.
I’ll use me in this example since I’m doing this ‘lean muscle only, slow
grower’ thing. There’s no off season for me where I fatten up and go
hiding like a bear, and I love how living life lean makes me feel!

My Maintenance:
1700 My maintenance + 10% more = 1870
And there you have my approximate personal calorie
intake for gaining muscle.
Now, what would the forecast be for muscle gain if this
was what my weeks ended up like?
Monday: 1870
Tuesday: 1900
Wednesday: 1200
Thursday: 1500
Friday: 1300
Saturday: 1870
Sunday: 1200

30
“EVERYDAY MATTERS
FOR MUSCLE GAIN”
Had I had all the calories I should have per day,
then a whole week’s worth would be 13090
calories.
With my crappy discipline displayed here I didn’t
make it and the total calories for the week ended
up to 10840.
My aim for building muscle was an intake of 1870
per day. Does that mean I’ll completely
destroy the process if I have 1872? What about
1894? Or 1905? Of course not! The number is
something to aim for, to shoot for. I varied the
“1870” target a bit in the week so you can see
1870 is an aim, not an ultimatum.
In the week above my average calorie intake
was, and hold on to your horses because this is
a shocker, calculated by dividing the sum of the
whole week’s worth of calories by how any week
days: ONLY 1548! Even if I had had one more day
in there where I hit my calorie budget, I’d average
around 1644 per day. In that case still too low.
Every day matters for muscle gain. You need to
provide a safe environment for them to grow. Like
children. Now the muscles are your children.

GOLDEN RULE: When in

Muscle Building Doubt,
always eat MORE, not LESS.

31
Week 1-6

Muscle & Strength Program

The lower the volume of sets, the more EFFORT and
INTENSITY matter. Too much volume stops muscle from
growing, too little does too. Take note of the weights you use,
and for how many reps: NOW THIS IS THE BASELINE YOU
WANT TO BEAT OVER AND OVER.
When you go in to
train, think ‘MY LIFE
DEPENDS ON THIS’.
When in doubt,
always lift as much
as you can with
proper form. Never
pace your sets to do
more. Do not add
more sets.
It’s all about
EFFORT PUT OUT
on the SET. EACH
SET. FOCUS,
FOCUS, MAX
EXERTION. Pay
attention to rest
times, they are
important.
To build muscle you need
to train HARD, not train 100s
of sets. The volume is spread
out over the week instead of
put into ONE day per muscle group.

“It’s All About Effort”

32
Day 1: Upper Body
Pull-ups

A B
3 x RM Rest: 2 min
Comment: If you can do more than 12 perfect reps on both
sets, add weight around your waist using a dip belt.

33
Day 1: Upper Body
Barbell Rows

A B
3 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more
than 8, do more reps, then adjust the weight on next set,
choose a heavier weight.

34
Day 1: Upper Body
Unilateral A
DB row
3 x 8RM
Rest: 2 min
Comment:
Aim for
struggling by
7, if you can do
more than 8,
do more reps,
then adjust the B
weight on next
set, choose a
heavier weight.

35
Day 1: Upper Body
Flat Chest A
DB press
3 x 8RM
Rest: 2 min
Comment:
Aim for
struggling by
7, if you can do
more than 8,
do more reps,
then adjust the B
weight on next
set, choose a
heavier weight.

36
Day 1: upper Body
Bilateral Standing shoulder press

A B
3 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more
than 8, do more reps, then adjust the weight on next set,
choose a heavier weight.

37
Day 1: Upper Body
Bench A
Dips
3 x 8RM
Rest: 2 min
Comment:
Aim for
struggling by
7, if you can do
more than 8,
do more reps,
then adjust the B
weight on next
set, choose a
heavier weight.
If you can
easily do 12 reps
or more, do
regular dips. If
you can easily
do 12 reps there
too, add weight
using a dip belt.
38
Day 1: Upper Body
Barbell curls

A B
2 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more than
8, do more reps, then adjust the weight next workout so
you choose a heavier weight.

39
Day 1: Upper Body
Incline Triceps Barbell Extensions

A B
3 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more than
8, do more reps, then adjust the weight next workout so
you choose a heavier weight.

40
Day 1: Upper Body
Hanging Leg Raises to the Ceiling

A B
10 - 30 RM Rest: 1 min

41
Day 1: Upper Body
AB A
WHEEL
2 x 30-50 RM
Rest: 1 min
in the
bottom
position keep
your lower
back flat, not
hyperextended

42
Day 2: Lower Body
Barbell squats

A B
3 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more than
8, do more reps, then adjust the weight next workout so
you choose a heavier weight.

43
Day 2: lower Body
Romanian Deadlift

A B
3 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more than
8, do more reps, then adjust the weight next workout so
you choose a heavier weight.

44
Day 2: lower Body
Bilateral
Glute A
Thrust
3 x 8RM
Comment:
Aim for
struggling by
7, if you can do
more than 8,
do more reps,
then adjust the
weight next B
workout so you
choose a heavier
weight.

45
Day 2: LOWER Body
Bilateral good mornings

A B
3 x 12-15 RM Rest: 2 min

46
Day 2: LOWER Body
Bilateral calf raise

A B
3 x 20 RM Rest: 1 min

47
Day 3
REST
48
Day 4: Upper Body
Pull-ups

A B
3 x RM Rest: 2 min
Comment: If you can do more than 12 perfect reps on both
sets, add weight around your waist using a dip belt.

49
Day 4: Upper Body
Barbell Rows

A B
3 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more
than 8, do more reps, then adjust the weight on next set,
choose a heavier weight.

50
Day 4: Upper Body
Unilateral A
DB row
3 x 8RM
Rest: 2 min
Comment:
Aim for
struggling by
7, if you can do
more than 8,
do more reps,
then adjust the B
weight on next
set, choose a
heavier weight.

51
Day 4: Upper Body
Flat Chest A
DB press
3 x 8RM
Rest: 2 min
Comment:
Aim for
struggling by
7, if you can do
more than 8,
do more reps,
then adjust the B
weight on next
set, choose a
heavier weight.

52
Day 4: upper Body
Bilateral Standing shoulder press

A B
3 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more
than 8, do more reps, then adjust the weight on next set,
choose a heavier weight.

53
Day 4: Upper Body
Bench A
Dips
3 x 8RM
Rest: 2 min
Comment:
Aim for
struggling by
7, if you can do
more than 8,
do more reps,
then adjust the B
weight on next
set, choose a
heavier weight.
If you can
easily do 12 reps
or more, do
regular dips. If
you can easily
do 12 reps there
too, add weight
using a dip belt.
54
Day 4: Upper Body
Barbell curls

A B
2 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more than
8, do more reps, then adjust the weight next workout so
you choose a heavier weight.

55
Day 4: Upper Body
Incline Triceps Barbell Extensions

A B
3 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more than
8, do more reps, then adjust the weight next workout so
you choose a heavier weight.

56
Day 4: Upper Body
Hanging Leg Raises to the Ceiling

A B
10 - 30 RM Rest: 1 min

57
Day 4: Upper Body
AB A
WHEEL
2 x 30-50 RM
Rest: 1 min
in the
bottom
position keep
your lower
back flat, not
hyperextended

58
Day 5: Lower Body
Barbell squats

A B
3 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more than
8, do more reps, then adjust the weight next workout so
you choose a heavier weight.

59
Day 5: lower Body
Romanian Deadlift

A B
3 x 8RM Rest: 2 min
Comment: Aim for struggling by 7, if you can do more than
8, do more reps, then adjust the weight next workout so
you choose a heavier weight.

60
Day 5: lower Body
Bilateral A
Glute
Thrust
3 x 8 RM
Comment:
Aim for
struggling by
7, if you can do
more than 8,
do more reps,
then adjust the B
weight next
workout so you
choose a heavier
weight.

61
Day 5: LOWER Body
Bilateral good mornings

A B
3 x 12-15 RM Rest: 2 min

62
Day 5: LOWER Body
Bilateral calf raise

A B
3 x 20 RM Rest: 1 min

63
Day 6
REST
64
Cardio
Mobility
Stretch 65
Week 7-12

Muscle & Strength Program

For this part of the program you’ll get more rest for each
muscle group with less frequent workouts for each body part.
That means volume goes up for the workouts, but intensity
decreases. Intensity is referring to the percentage of the weight
you can lift for one repetition max. Remember no matter what
rep range you use, EACH rep must be executed with max effort.
If you don’t ask ‘is this heavy enough?’ you might lift too light
and that won’t build muscle.

“Is This Heavy Enough?” 66

Day 1: Leg Day
Barbell Sumo Squats

A B
10 x 10 RM Rest: 1 min

67
Day 1: Leg Day
Bulgarian Squats with forward Torso Lean

A B
2 x 12-15 RM Rest: 1 min
between left & Right

68
Day 1: Leg Day
Bilateral A
Leg Curls
3 x 12-15 RM
Rest: 1 min

69
Day 1: Leg Day
Unilateral Romanian Deadlifts

A B
4 x 10 RM Rest: 1 min
between left & Right

70
Day 1: Leg Day
Unilateral Standing Calf Raise

A B
2 x 20 RM Rest: zero

71
Day 2: Back & AbS Day
Unilateral A
DB row
4 x 8 RM
Rest: 1 min
between left
& Right
Comment:
Aim for
struggling by
7, if you can do
more than 8,
do more reps, B
then adjust the
weight on next
set, choose a
heavier weight.

72
Day 2: Back & AbS Day
Dragon Flags

3 x 30 sec HOLD

A B
73
Day 2: Back & AbS Day
Narrow Grip Pull-ups

A B
4 x 10 RM Rest: 2 min

74
Day 2: Back & AbS Day
Wide A
Barbell
Rows
4 x 10 RM
Rest: 2 min

75
Day 2: Back & AbS Day
Bent over Rear DB Raise

A B
4 x 10-15 RM Rest: 1 min

76
Day 2: Back & AbS Day
ab Wheel A
3 x 30 RM
Rest: 1 min

77
Day 2: Back & AbS Day
Oblique A
Plank
with Hip
Abduction
3 x 20 RM
per side
Rest: zero

78
Day 2: Back & AbS Day
Bird Dog A
Plank
3 x 30
sec hold
(per Side)

Rest: minimum

79
Day 3: chest & Shoulder Day
Lateral A
Pushups
4 x 10-20 RM
Rest: 2 min

80
Day 3: chest & Shoulder Day
Incline A
Chest DB
Press
4 x 10 rm
Rest: 2 min

81
Day 3: chest & Shoulder Day
Flat A
Barbell
Press
4 x 10 rm
Rest: 2 min

82
Day 3: chest & Shoulder Day
Seated Shoulder DB press

A B
4 x 10 RM Rest: 2 min

83
Day 3: chest & Shoulder Day
Seated Lateral DB Raise

A B
4 x 10 RM Rest: 2 min

84
Day 3: chest & Shoulder Day
Low A
Incline
Chest DB
Flies
4 x 10 rm
Rest: 2 min

84
 4
Day 4
REST
86
Day 5: ArmS & Abs Day
Incline Alternating DB curls

A B
3 x 10-12 RM Rest: 2 min

87
Day 5: ArmS & Abs Day
Standing Bilateral Hammer DB curls

A B
3 x 10-12 RM Rest: 2 min

88
Day 5: ArmS & Abs Day
Bench Dips A
3 x 10-12 RM
Rest: 2 min
Comment:
if too easy, add
weight in your
lap.

89
Day 5: ArmS & Abs Day
Skull-crusher A
3 x 10-12 RM
Rest: 2 min

90
Day 5: Arms & Abs Day
Unilateral Triceps DB extension

A B
3 x 10-12 RM Rest: 1 min
Between Left & Right

91
Day 5: Arms & Abs Day
Wrist DB Extensions

A B
3 x 20 RM Rest: 1 min

92
Day 5: Arms & Abs Day
Wrist DB curls

A B
3 x 20 RM Rest: 1 min

93
Day 5: Arms & Abs Day
Hanging Leg Raises with BENCH STOP

A B
3 x 15-20 RM Rest: 1-2 min

94
Day 5: Arms & Abs Day
Incline A
Reverse
Crunches
3 x 20 RM
Rest: 1-2 min

95
Day 5: Arms & Abs Day
Ab press with A
Barbell
3 x 15-20 RM
Rest: 1-2 min

96
Day 5: Arms & Abs Day
Russian Twist A
3 x 30-40 RM
Rest: 1-2 min

97
Day 6: leg Day
Banded Hip Abduction

A B
3 x 20 RM Rest: 1 Min
Abduct left leg, then right leg. Continue this fashion
throughout the whole set.

98
Day 6: leg Day
Copenhagen Plank
2 x 40 sec plank right & left
Rest: minimum

99
Day 6: leg Day
Sumo Deadlifts

A B
4 x 15-20 RM Rest: 2 min

100
Day 6: leg Day
Unilateral A
Glute Thrust
3 x 15-20 RM
Rest: 1 min
between left
& right

101
Day 6: leg Day
Unilateral A
Leg Curls
3 x 12-15 RM
Rest: 1 min
between left
& right

102
Day 6: leg Day
Wide Stance Good Mornings

A B
3 x 10-15 RM Rest: 2 min

103
Cardio
Mobility
Stretch 104
Meal Plans
HOW TO USE THE MEALS IN THIS PROGRAM

M IX & M AT C H
Pick your favorites and combine them into a meal plan.
Add up all total calories for the meals to see you’re covered.
Still need more calories? Add an add-on dessert, snack or
protein shake from the list!
Switch out meals when you’re bored with them or stick with
them for life.
I created a K.I.S.S meal plan with some of the meals here so you can
see how you can make your own meal plan!
If you don’t see any you like, you can always buy my
cookbooks with tons of delicious muscle building meals!
If you want to eat breakfast at night and lunch/dinner in the
morning that works. If you want to split a meal into several
smaller, you can. If you want to eat TWO big meals and ONE
post workout SHAKE, you can.
If you want to eat your biggest meal at night, make the other
meals lower in calories so you can!
To maximize muscle building, spread out your meals over the
day in 3 feedings. Make sure they all provide plenty of
protein. No matter what you’ve read, fasting is not anabolic and
not superior to eating three square meals. Eating six meals is
not more anabolic than three meals if the nutrition is matched.
Choose your own meal frequency that fits your personality and
preferences.

“PICK YOUR FAVORITES & COMBINE THEM INTO A

MEAL PLAN .”
105
 Muscle Building
K.I.S.S meal plan
#1 Oats & Peanut #4 Protein Yogurt
Butter Bowl Pudding
Calories: 574 Calories: 316
Protein: 54.5 g Protein: 44.1 g
#2 Mixed veggies NEW TOTALS with the
frittata dessert:
Calories: 584
Protein: 53 g TOTAL
CALORIES: 2262
#3 Green Avocado
Chicken Salad TOTAL
Calories: 788 PROTEIN: 211.9 g
Protein: 60.3 g
TOTAL CALORIES: 1946
TOTAL PROTEIN: 167.8 g

Note: This added up to

what I need to grow
muscle at my level. THIS IS HOW
Now, if I was a bit YOU CREATE
taller and heavier I YOUR OWN
could afford a dessert. MEAL PLANS!
JUST TRIAL AND
ERROR! YOU
CAN DO IT!
106
BREAKFAST
 O at s , P e a n u t B u t t e r C h o c o B o w l
Calories: 604
Protein: 54.5 g

Ingredients: Direc tions:

100 g Oat bran Mix all ingredients in a bowl and enjoy
this delicious simple breakfast!
40 g Fighterdiet Whey Chocolate
or Vanilla Protein
10 g Cocoa powder
30 g Natural peanut butter
1 cup Water give or take
(just add more if need
to mix the ingredients to a
smooth batter)
108
 C o c o n u t c a s h e w e g g s & o at c a k e
Ingredients:
80 g Oats,
old fashioned

30 g Cacao

30 g Unsweetened
shredded coconut

Stevia to taste
(I use 0.5 tsp but I
love it very sweet!!)

1 cup Liquid egg whites

48 g Fighterdiet Whey
Chocolate Protein
Calories per serving: 398 Cooking spray
Protein per serving: 43.3 G
30 g Cashews, raw
Calories per whole batter: 1193 30 g Dried cranberries
Protein per whole batter: 86.6 g
Direc tions:
Preheat oven to 350 degrees Fahrenheit.

Mix all ingredients. Coat two small pie pans with cooking spray. Transfer
the mix to the two bowls. Bake in the middle of the oven for 15 Minutes.

It’s best to let it be a bit soft and let it sit to cool down. If it gets dry, just
spray them a bit with water and let them soak the moisture back!

To check if done, stick a fork in the middle!

109
 BIG SHAKE
Ingredients: Calories: 470
Protein: 41 G
48 g Fighterdiet Whey
Chocolate Protein
1 cup Almond milk,
unsweetened

120 g Banana

50 g Blueberries

15 g Almond butter

2 ½ cup Water

Ice cubes

Direc tions:
Blend all ingredients
in a mixer and drink
up!

110
 PU M PKIN SPI C E OAT BRAN
Calories: 459
Protein: 45.4 G

oats: pumpkin Driz zle: Direc tions:

80 g Oat bran 30 g Pumpkin puree Boil water and soak
the oats.
80 g Pumpkin puree ½ Scoop Fighterdiet Whey
Vanilla Protein Add protein powder
¼ tsp Pumpkin pie spice and stevia
15 ml Water sweetened.
350 ml Water

Top with raisins,

toppings: vanill a Driz zle: pumpkin pie spice,
15 g Raisins ½ Scoop Fighterdiet Whey erythritol,vanilla
Vanilla Protein drizzle, and pumpkin
10 g Erythritol drizzle.
15 ml Water
¼ tsp Pumpkin pie spice

111
 M o c h a cc i n o P a n c a k e s
Toppings:
14 g Lily’s
Chocolate
Chips

Pancakes:
100 g Oat bran choc ol ate
10 g Cocoa powder
(unsweetened) syrup:
1tsp Instant coffee 10 g Cocoa powder
5 g Psyllium husk Calories: 459 per serving (unsweetened)
200 g Liquid egg whites
¼ cup Water
Protein: 45.4 G per serving Truvia (to taste)
2 tbsp Water
Salt

Direc tions:
Combine all dry ingredients for the pancake mix in a small bowl, set aside in
a separate bowl, beat egg whites until small peaks start to form.

Add ¼ cup of water to dry ingredients and mix well. Mixture should
resemble a moist crumble. Add mixture to whipped egg whites and fold all
ingredients in carefully not to over mix (when fully mixed, mixture will still
have a whipped consistency). Cook into pancake.

In a cup or small bowl combine all ingredients and mix well.

Drizzle on top of cooked pancakes.

Makes about 5 medium sized pancakes.

112
Five pancakes per serving.
lunch/Dinner
 Sw e e t p o t a t o n o o d l e s w i t h p o r k
Ingredients:
500 g Sweet potato noodles

1 tbsp Olive oil

5 g Unsweetened shredded
coconut

150 g Pork tenderloin,

cooked measure

Mrs. Dash Seasoning

Calories: 802.5
Protein: 47.5 g

Direc tions:
Coat a wok pan with the olive oil and set to high heat. Stir fry the sweet
potato noodles until moist and a tiny bit blackened. Season with all
purpose seasoning, salt and pepper to taste.

Coat a separate pan with cooking spray, set to medium heat and pan fry
the pork until done. Flip the pork over once. Avoid browning it too much.

Mix noodles and pork, add the coconut shreds.

114
 Butternut Squash Salmon Salad
sal ad: Calories: 519
135 g Canned sockeye salmon Protein: 39.5 g
450 g Butternut squash

60 g Red onions

100 g Spinach

16 g Pickled capers

10 g Fresh parsley

1 tsp Dill

Dash of salt and

pepper

dressing:
15 g Balsamic vinegar

30 g Apple cider
vinegar

15 g Dijon mustard

Stevia to taste
Direc tions:
Preheat skillet on medium high and coat with cooking spray.
Add in onions and cook for about two minutes. Add in cooked cubed butternut
squash. Cook for about eight minutes, add in salt and pepper.
Add in fresh parsley, capers, and canned salmon. Cook for
two more minutes gently, without breaking up the
salmon too much.
Add to bed of spinach and top with dressing.
115
Carrot omelet with mushrooms
ingredients:
500 g Carrots, shredded

1 Egg

240 g Egg whites

227 g Mushrooms, sliced

Mrs. Dash Original Flavor

Direc tions:
Coat a ceramic frying pan with
Pam’s and set to high heat.

Stir fry the mushrooms and set a

side.

Stir fry the carrots until soft.

Pour egg whites and egg over

the carrots to make an omelet.

Lower the heat to low medium.

Tilt the pan now and then to

make sure all egg whites
coagulate.

When firm on the top, fold it.

Add mushrooms on top.

Calories: 435.6
Protein: 50.5 G 116
A n g e l h a i r c a b b a g e W ITH b e e f & c h e e s e
Calories: 503
Protein: 41 G

Ingredients: Direc tions:

454 g Cabbage, thinly shredded
120 g Beef tenderloin, cooked
measure
60 g Low fat cheese, shredded 2%
Heat up the oil in a wok pan
and stir fry the cabbage until
soft.
Grate the cheese and mix
with the cabbage.

1 tbsp Cold pressed olive oil Season with Mrs. Dash

Onion Blend.
Mrs. Dash Onion Blend
Add cooked beef loin strips.

117
 M i x e d v e g g i e s f r i t tata
INgredients:
2 cans Drained Del Monte
Canned Vegetables
(carrots, green beans, peas,
corn, lima beans,potatoes,
peas, corn, green beans,
celery and lima beans)

1 cup Egg whites

Cooking spray

100 g Whole eggs

Salt and black pepper to taste

Garlic powder to taste, optional

Calories: 588
Protein: 53 g
Direc tions:
Preheat oven to 350 degrees.

Coat an oven safe pie pan with cooking spray. Mix all ingredients and
transfer to pan. Place in the middle of the oven and bake 55 minutes or
until firm in the middle. How to know? Put a fork in it!

118
 Green Avocado Chicken Salad
Calories: 788
Protein: 60.3 G

Note: Tomatoes are garnish in the photo. If you

add, make sure you add the calorie count to your
total calorie budget.

ingredients: Direc tions:

500 g Frozen green beans Steam spinach and
green beans for 20-25
150 g Frozen spinach minutes.
150 g Cooked chicken breast Cook Chicken and add
200 g Avocado to green bean and
spinach mix.

119 Top with avocado.

 Add on
Desserts
& Snacks
These you add up to your calorie help you train, replenish muscle and
budget as it fits. If you’re already liver glycogen, reduces stress and
maxed out on your calorie intake, boost your immune system, they are
then these are a no go! If you have also helpful pre and post workout.
some missing calories to spend, then
here you go! When you combine protein and carbs
post workout in an extra meal you
Building muscle is a matter of strategic maximize recovery.
protein feedings throughout your day.
If you’re NOT into adding a post
Protein stimulates muscle to grow. workout snack, do not worry or be
concerned.
When you drink your whey protein,
soon your body will say ‘Aha! Muscle!’ Meal timing has MINIMUM effect
compared to EATING three square
In addition to protein, even though it meals that end up in a range of
might not actually trigger muscle calorie intake that suits your goal plus
building per se, are carbs! PROGRESSIVELY CHALLENGING
Carbs are powerful. They do not only TRAINING regularly.

As long as your TOTAL calorie intake is in range and

you’re not in protein deficient state, then YOU ARE
ALL SET! NO NEED TO COMPLICATE IT MORE.
120
 Hot Cocoa
Ingredients: Calories: 202.5
Protein: 24.8 G
10 g Cacao, raw

2 cups Water

Stevia or erythritol to taste

30 g Fighterdiet
Chocolate Whey
Protein

1 tbsp Heavy cream or

coconut cream

Direc tions:
Mix water and cacao in a
saucepan and bring to a
boil.

Pour into a big cup or

shaker and add a bit of
cold water to avoid
curdling.

Mix the whey with a bit

of water, then combine
the hot with the cold with
the HOT going to the
cold, not the other way
around.
121
Pre & Post Workout Snack

Calories: 217
Protein: 24.8 G

ingredients: Direc tions:

30 g Fighterdiet Chocolate or Eat together as a snack.
Vanilla Whey Protein
(mix with water)

3 Corn or rice cakes

(9-11 g weight per rice cake)

122
Pre & Post Workout Snack
Calories: 248
Protein: 14.7 G

ingredients: Direc tions:

227 g Carrots Eat together as a snack.

100 g Whole eggs (2 whole)

123
 Protein Yogurt Pudding
Calories: 316
Y !
Protein: 44.1 G JO

N
&E
ingredients:

ER
170 g 0% Greek yogurt

TH
15 g Fighterdiet Whey Vanilla

E
Protein

15 g Fighterdiet Chocolate Whey

O G
Protein
S T
28 g Lily’s Chocolate Chips
T

5g Cocoa Powder
IE N

Direc tions:
E D

Mix all ingredients together

R

and enjoy!
G I N
L L
A

M I X

124
 R e f e e d T r e at s
I don’t count protein in my treat
meals. Only calories. Calories
If YOU want to count, you can
w/o toppings: 600
check each ingredient’s protein W/ Peanut Butter: 800
content, then add it all up. W/ Choco Chips: 700
Want many more options? You w/ Banana 780
can! Invest in the cookbooks I W/ ALL Toppings:1080
offer!

Pauline’s Favorite TREAT MEALS:

Fighterdiet Brownie Batter Version 1:
This is my absolute GO TO the night before LEG DAYS!!
CARBS CARBS CARBS!

Ingredients: Direc tions: add on options:

30 g Hershey’s Special Mix the cocoa powder 30 g Lily’s Chocolate Chips
Dark Cocoa and about 1/3 cup water
in a big mug, heat up in or
Stevia or Sucralose to
taste microwave 30 g Peanuts
1 1/2 minutes on full
1 whole Jell-O pudding effect. or
in chocolate,
instant pudding Stir and add a tiny bit of Peanut butter
(the large
container) cold water, then add the or
whey protein. Avoid
2 packed scoops adding it while the cocoa 200 g sliced banana.
Fighterdiet Whey is steaming because the
Chocolate Protein whey will curdle.
Add water to blend
ingredients to smooth Let it all blend and fuse

125
pudding together, then enjoy this
delicious dessert!
 R e f e e d T r e at s
Pauline’s
Favorite
TREAT MEALS:
Fighterdiet Brownie
Batter Version 2
Ingredients:
1 whole Chocolate
Jell-O Pudding

60 g Fighterdiet Whey
Chocolate Protein

30 g Hershey’s Special
Dark Cocoa
Calories: 1020
80 g Lily’s Chocolate
Chips or Bar

Direc tions: 50 g Oat bran

Water to mix ingredients

Mix cocoa wider with half a cup of water, into a batter
microwave on full effect 1 1/2 minutes.
Stevia or sucralose to taste
Stir. Add some cold water, add jello pudding,
sweetener and oat bran.

Add more water as needed and finish with

the whey protein.

Now, since it’s hot from the cocoa, the

chocolate will melt....Delicious!!
126
 R e f e e d T r e at s
Calories: 800

VANILLA
Cinnamon
BANANA
Jell-O BOWL
Ingredients: Direc tions:
1 big pack Vanilla Jell-O Mix the jell-o with water, protein
Pudding powder and oat bran.
60 g Fighterdiet Whey Stir to a smooth batter and let it sit for
Vanilla Protein 30 min or so.

Cinnamon to taste Season to taste with cinnamon and

sweetener.
Water to mix ingredients
into a batter Add sliced banana.

Stevia or sucralose to taste

100 g Oat bran

100 g Banana

127
 R e f e e d T r e at s
Hearty Calories: 495 crust:
60 g Oat bran

Deluxe 20 g Wheat bran

Personal 5 g Psyllium husk

Pizza ¼ tsp Onion powder

¼ tsp Garlic powder

¼ tsp Basil

¼ tsp Oregano

Dash of salt

145 g Egg white

2 tbsp Water

Direc tions: Toppings:

Preheat oven to 425 degrees Fahrenheit. 56 g Shredded
reduced fat
Mix dry ingredients well, then add in wet mozzarella
ingredients for the crust mix.
100 g Tomato sauce
Cook in a small non-stick skillet with some
cooking spray on med-low heat, about three 56 g Uncured ham
minutes each.
50 g Sliced mushrooms
Top cooked crust with sauce and toppings.
20 g Finely diced red
Bake for five minutes. onions

Broil at 500 degrees Fahrenheit for five

minutes for golden brown top. 128
 R e f e e d T r e at s
Calories: 426
Fruit
Yogurt
Parfait
Ingredients:
45 g Granola

170 g Raspberries,
fresh or frozen

170 g Fat free Greek

yogurt

2 slices of Plums

Fat Free Reddi Whip

Direc tions:
Combine yogurt, granola,
and raspberries.

Scoop into a cup or bowl

and place toppings.

129
 C HALLENGE RULES
Check-in PROGRESS UPLOAD PROCEDURE:
First Baseline Photo Uploads for week 1:
Bikini/sport bra and boyshorts posing back, front and side + FLEX selfie
in gym clothes.

For progress photo uploads week 2-11:

ONLY FLEXING in gym clothes is mandatory, bikini is optional.

For Final photo uploads week 12:

FLEXING in gym clothes and in posing back, side and front in bikini.

Week 1 front, side, back RELAXED & FLEXED/POSING

Week 2 front, side, back RELAXED & FLEXED/POSING
Week 3 front, side, back RELAXED & FLEXED/POSING
Week 4 front, side, back RELAXED & FLEXED/POSING
Week 5 front, side, back RELAXED & FLEXED/POSING
Week 6 front, side, back RELAXED & FLEXED/POSING
Week 7 front, side, back RELAXED & FLEXED/POSING
Week 8 front, side, back RELAXED & FLEXED/POSING
Week 9 front, side, back RELAXED & FLEXED/POSING
Week 10 front, side, back RELAXED & FLEXED/POSING
Week 11 front, side, back RELAXED & FLEXED/POSING
Week 12 front, side, back RELAXED & FLEXED/POSING

130
 C HALLENGE RULES
Check-in PROGRESS UPLOAD PROCEDURE:
Tape measurements! Flex Waist circumference:
your muscles when you Week 1 and Week 12
take them. Why no weekly body scale
1. Biceps flexed or measuring waist cir-
2. Glutes cumference?
3. Upper thigh You do not want to get scrawny or
lose too much weight when you
4. Calf are building muscle. Your waist
5. Lats will thicken up in the lower back
muscles and abs which I know
6. Shoulders makes people worried for no
reason.

SCALE: Why not weekly progress

ONLY week 1 & Week 12 expecting to see HUGE
changes?
BODY FAT/BODY Fat loss can be very fast and
visually rewarding. Muscle building
COMPOSITION: is not like that. You won’t see
MEASURE ONLY week 1 and differences everywhere every week.
You might get stronger every week,
week 12! Body fat testing but that’s not the same as actual
is not mandatory. You muscle increase. It takes longer
time! This is why it’s pointless to
can also use clothing take photos every week. Spend that
size to measure time on stretching instead.
progress.

131
 pa u l i n e ’ s TH o u g h t s
10 signs you’re NOT building muscle!

1. NO change in weights you can handle. You’re

stuck with the same reps with the same weight
for a long time.

2. You wake up in the middle of the night

restless and hungry. Indicates you’re in a
deficit because a deficit increases hunger.

3. Your workout motivation is gone.

If you’re coming off a cutting phase and

4. got shredded, NOW if you don’t gain any

body fat you are most likely in no way in a
surplus. You see, a surplus will fatten you
up a little bit long before you see the
muscle gains you’re building.

5. You’re obsessed with what you’re going to eat all

days long.

132
 pa u l i n e ’ s TH o u g h t s
10 signs you’re NOT building muscle!

6. Every time you have a ‘I feel fat’ day you

surrender your muscle building project and do a
‘mini cut’. So now you’re just canceling potential
gains out.

7.
You refuse ANY fat gain to gain muscle.
You NEED the entourage effect from fat
accumulation. It’s a SIGN you’re on track.

You drop your calories pretty much weekly due to

8. douts of over stuffing yourself with too many

calories. Typical yo yo dieting. The problem here?
The days you’re severely undereating. Muscles
like SAFETY. Muscles want SECURITY. If the
muscle building environment is too much
earthquake zone, you think you’ll be granted
more muscle?
You can’t train hard enough to elicit any

9.
signal to BUILD due to UNDER EATING.
You might not think you are under eating,
but your body adapts well to change in
energy economics.

10. You look the same year after year.

133
pa u l i n e ’ s TH o u g h t s
Not Everyone...
is ready to lean out.
‘Leaning out’ means lowering body
fat in order to show the muscle
definition underneath.
I always say ‘you can’t lean out
what’s not even there’.
What do I mean by that? You must
have adequate amount of
developed muscle mass for your
frame.
Adequate amount will be way
past average muscle mass and
will most likely only be adequate if
you’ve been weight training or
performed sports that require
strong muscles for a long time.
Too many want to compete before
they’ve even worked at building
their physique for extensive time.
I’m talking years. Years of focusing
on BUILDING muscle tissue.
Time is your best friend in this
game.
I understand you might have
expected to see results that YOU
believe took a few months when in
reality more like a few months back
to back to back to back.
My GREATEST Fighterdiet
transformations you see in my
challenges come from their
CONSISTENT work with me.
My GREATEST before and
after testimonials come from those
who’ve been working with me for
12-15 challenges IN A ROW.
Let’s add that up: each challenge
is 12 week long.
12 weeks x 15 = 180 weeks.
That means a LONGER time than
three years. I have an incredible
client retention rate.
I’m very grateful to have PATIENT
students who are willing to invest
in this for LIFE with me.
Remember how I always remind
you I SPENT 3 WHOLE YEARS
BEFORE I EVEN GLANCED AT
‘leaning out’.
PATIENCE, Ladies.
PATIENCE.
So here’s to working for your
goals... at ALL levels.
134
 pa u l i n e ’ s TH o u g h t s
Remember, staying It takes a
the same is easy.
That is what your body is designed for.
FIRE in
your
REMEMBER the farther you’ve come from where you
STARTED, the steeper the road up the hill towards
your ultimate goal.
soul that
REMEMBER if you don’t want to go the tells you
distance, NOBODY will blame you for it. It takes
DEDICATION. It takes HUNGER for change.
to KEEP
It takes a FIRE in your soul that tells you to KEEP GOING KEEP
GOING KEEP GOING even when you really want to
give yourself an, “It’s fine, I don’t need it..I’ll
GOING even
settle for average.” when you
SOME of you will jump ship because you think there
gotta be an easier way, a more convenient way, you
really
want to continue your lifestyle that neglected your
health but sure tasted good every day, yet, you want
want to
to SEE another outcome. give
I know one thing... If you KEEP on doing what you’ve
been doing in the opposite direction to your dream
yourself
destination you will in no way see CHANGE. an, “It’s
You can keep wishing and hoping and be
frustrated that THIS TAKES WORK before it it goes
fine, I
on autopilot, you STILL have to DO the work! don’t need
Look back on your life.Would you not have
wanted to START earlier? If yes, then STOP
it..I’ll
PROCRASTINATING COMMITMENT so you WILL settle for
see the results you work so hard for!
average.”
135
pa u l i n e ’ s TH o u g h t s
WHY WOMEN NEED TO BUILD MUSCLE!
1.
Women’s bones are thinner than men’s and
LOADING the bones with weight training builds
strong bones AND strong muscles.

2.
What you DON’T maintain you’ll not retain!
UNLESS you do something proactive which
is weight training, you WILL lose muscle
with age and that means you BURN
FEWER CALORIES 24/7.

3. Strong muscles prevent fracture if you FALL or

SLIP.

4. Training BUILDS strong curves that NO

SURGERY or PROCEDURE CAN.

5.
Working out allows you to eat a little bit more
without gaining fat simply by watching a rainbow
donut walk by.

6.
Muscle and staying in shape makes you
STAY YOUNG and ACTIVE. When you
STOP MOVING you TURN into an OLD
TURD.

7. The HUMAN BODY is designed to MOVE, not to

SIT on a couch.
136
 pa u l i n e ’ s TH o u g h t s
TOP REASONS women miss out on MUSCLE GAINS
No LEGIT EFFORT. Unless you’ve TRAINED

1. around people who train LIKE BEASTS you

probably don’t know the kind of exertion it takes to
build.
Trying to ‘get leaner’ simultaneously as you allow

2. “I’m cutting so it’s ok to lift lighter.” What you NOW

created is a reason for your muscles to shrink: no
stimulus to maintain combined with a caloric deficit,
greater risk for muscle waste.

3. NEVER varying loads or rep range based on old

practice, old “I was told” about how to build muscle.

Not KNOWING what you’re trying to achieve so

your action plan is unspecified. You see,

4. “SEEING muscle definition” is not the same as

“Muscle GAIN”. It can be FAT LOSS, NO
muscle gain. A goal of “I want to build and burn’”
is the HARDEST approach of them all it’s the
approach that is the SLOWEST. It’s also not a way
MOST people get any gains at all. Am I saying it
can’t be done? No, but it’ll NEVER be dramatic
improvements in either MUSCLE GAINS or FAT
LOSS.

137
 pa u l i n e ’ s TH o u g h t s
top reasons women miss out on muscle gains
Overcomplicating nutrition without educating
yourself about what you must do to optimize your

5. diet. For instance if YOU choose to be vegan, then

it’s up to YOU to research the best methods to
cover not only essentials for survival but
PERFORMANCE and that’s a whole other story.

6. Freaking out every time the scale shifts upwards

when you’re skinny. WHERE ON EARTH DO YOU
THINK THE “GAINS” will APPEAR?!
Doing too much cardio on top of weight training

7. when you state you want to muscle up. Muscles do

not grow while you’re on the treadmill running. They
grow when you DON’T.
Coming into this game with the wrong perception of

8.
what time duration we’re talking about. For a
masterpiece of a physique, you will need to spend
three to five years in A ROW to end up remotely
close to what you THINK is your genetic ceiling.
The funniest part of this whole obsession with genetics?
THEY GIVE YOU A FREAKING EXCUSE!!!!
Genes act on what they’re programmed to do, they don’t ever
have to even express anything at all, go through your life
sleeping.... EPIGENETICS (ENVIRONMENT FACTORS), CONSCIOUS
DECISIONS, HABITS WIN and SO DOES HARD WORK.

138
 pa u l i n e ’ s TH o u g h t s
Always HUNGRY
trying to GAIN
MUSCLE?
Your hunger is a sign you need to
eat up.

When you’re in building mode you

should not think about food all day
long!
If you’re constantly craving sweets
or crunchy snacks, always thinking
about how hungry you are, take
the hint: you’re most likely in a
caloric deficit.
A caloric deficit is when you
expend more energy than your
body needs to STAY THE SAME.
THAT’S when you lose body fat!
But when MUSCLE is on your wish
list you GOT TO EAT.
Too little and you won’t grow strong
wings, little sparrow!
WHEN in DOUBT and your
GOAL is MUSCLE gain, it’s
always better to eat too
much than too little.
Too much is just anabolic, and, too
little is the death of muscle growth!
My Greens & Collagen is a perfect
example here of what’s NOT smart
to do if you need to INCREASE
your appetite so it’s easier to eat
more.
The chocolaty Superfoods &
Collagen drink consumed before
your meal fills you up, satiates your
appetite PLUS nutrition from the
healthiest green foods on the
planet.
You see why this is GREAT for
getting lean but NOT so good if
you’re skinny and want to gain
weight?
139
Anything
Is
Possible
CONGRATULATIONS
on completing your Fighterdiet
challenge!
What’s next?
keep going, keep building muscle and
eat big, lose big with Fighterdiet for
life! Thank you for being a Fighterdiet
Warrior! Until next time!

Fighterdiet.com Facebook.com/FDfighterdiet Amazon.com/Fighterdiet

Instagram.com/Fighterdiet
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