There is being smart with money and being plain cheap. And being plain cheap while bathing in money and having your financial future secured for the next 400 years of your life is right up taking the first spot as  the most UNATTRACTIVE trait I know. So many times I’ve met rich people and they come to me because they want to get shredded. They want me to supervise and come up with a plan that is pain free, easy and just melts off the fat in few weeks! Of course this does not happen because it takes WORK. It takes discipline. And intensity. And focus. And drive. But how do you get that if you are used to buying yourself what you need for money? I feel sorry for those who have never had to work for their money, who are just born with it and don’t even try to make something else worthwhile instead of just cruising around on a trust fund.

My physique is MY status symbol. I might not be the best dressed, the best made up or manicured and pedicured, however all those things I COULD be if I wanted, but the body? Cannot be bought, you cannot buy a six pack or firm non jiggly legs!

What’s even worse is rich people complaining about gym memberships being expensive, protein supplements being expensive, hell, the drive TO the gym is too expensive but the car is a lamborghini… And the gym pants, the workout clothes are so well put together but the body wearing it is still out of shape.

I feel sorry for those who are rich and are paralyzed, who find no drive to do something with their fitness because everything else in life comes easy to them but a lean body is a challenge. It’s not a project like “let’s get a yacht!”. No, it’s commitment for long time and it does not even matter if you are rich or broke.

Money is awesome to have so you can spend it. but you will never FEEL rich without accomplishing goals in your life. All money does for those who think money is the solution to happiness is creating a big, fat lie about what the purpose in life is. For sure, it’s not collecting as much money as possible on the bank!

People love to comment on what I do. I’m used to criticism. I know I piss some people off by just being who I am and by doing what I do. I know my mental outlook stings in some folks’ eyes.  I’ve been over analyzed by people who have never met me, been judged from pictures, been yelled at for expressing my opinions, been accused of using drugs. But you know what? I don’t care!

I don’t try to please you. I don’t try to trick you into thinking you will all look shredded sooo easily if you buy my fighter diet ebooks.

If you don’t like me, no worries.

You see, I am at peace with myself. I don’t have a battle with myself day in and day out. Secretely I don’t go to McDonalds and gorge on french fries and then pretend I don’t do that.

I don’t go to the gym to just walk in my time. I don’t mind the cardio workouts.

My life is more than just train, eat, sleep. I understand you want to believe that so it makes you feel better.

I get that it’s easier to assume I have superior genetics than it is to accept how much I do to stay the way I am.

I don’t care anymore that you wonder if I am healthy or not. I don’t feel I need to justify what I do. In my life I am the most important person, I do what I feel rewards me and what encourages my mental well being. I am at ease. I feel good. I love what I do.

I am not frustrated with life. I am not frustrated with my regimen. I don’t feel deprived.

I love what I do. You get good at what you do.

I have a plan, I am not walking around in circles wondering what I’m gonna do next. It all comes to me the way it’s supposed to. I am in no rush, I am on no exterior deadline. It’s all ME. And I am doing it my way which is usually another way than the commonly chosen way.

ON wednesday I will launch my latest ebook: the SUPER REFEED REPORT. It’s my personal documentation of what a 7000 calorie refeed works including photos of how my body’s condition changes from one day to another. This report has a “don’t try this at home” warning, it should serve as inspiration, not as a bible! Listed in this ebook is my tips on how to make refeeds work for you, My theories on pistachio loading, my thoughts on “where do all the calories go?” and a lot more ramble! A definite MUST-HAVE if you are dying of curiosity about refeeds but too scared to try them for yourself!!!!

You can drop me an email to pre order the ebook and the price tag is USD 19.95!

Getting shredded means calorie restriction combined with increased calorie expenditure via exercise.

Getting more muscle mass means enough calories to support your expenditure and on top of that a slight surplus of calories in combination with progressive resistance training.

When you want to get cut AND get more muscle at the same time, that’s when it starts to be tricky. You are actually asking your body to break down fat and build muscle simultaneously which is kind of confusing for it. You see, to lose fat you need to restrict your calories or expend more than needed for you to stay at your current weight, but that also means there are no calories for your body to use for muscle building.

As a beginner or someone who has NOT been consistent with their fitness program or you used to be consistent but fell off the wagon, you have the privilege of being able to do both at the same time. You can build muscle and the increased metabolism due to training stimulates fat loss.

One of the most important things to remember is you need to be able to push yourself hard in the gym. If you are eating too few calories or the wrong kind (like too much protein or too few carbs), you won’t be able to sustain intense training, which is necessary to stimulate muscle growth. Now, I know you know my story and that I never consistently ate more than about 1700 calories throughout my 11 years of training, but I am not average, I was able to focus all my energy into my workouts and then go die lol. I used to have no energy at all for my work days, but I was just very tough and stubborn. My history of not eating at all for days as a teen did help me get very efficient with my fuel, which of course was never good for one’s metabolism as we all know, however, in some way I managed. Also, in all these years I’ve kept myself around 117 lbs throughout, so I have not really grown, but exchanged fat for muscle….

Anyway, back to what I was talking about…

To get really lean you need plenty of muscle mass to burn calories for you. If you have too low lean body mass your body won’t efficiently burn enough calories for you without you having to train every day for hours. That would not be possible to maintain and it would sooner or later make you drained, overtrained and your muscle mass would break down little by little.

Newbie muscle mass you got to treat gently. It won’t stick on you like “old mature” muscle will do. Look at bodies who’ve been training and dieting consistently for decades: they can take a lot of NON training without shrinking. Beginners cannot go all out doing double cardio and train with weights 6 days a week and hope for that super body. You will just tear down the house!

It took me three years before I felt I had enough muscle mass to diet down. And even then I weighed in at 110 I believe and was no way as lean as I could be at the weight limit 115 lbs. The winner was a World champion and she weighed 115 sharp. We looked like two different kinds of people for real, how could we be in the same weight division, right? She was 35, I was 19. She was SHREDDED like I am now, I was baby cut with some abs and so on, but I could have lost another 3 lbs of fat and still not be bodybuilding cut! Did I do something wrong? Did I not diet hard enough? No, but my body was a BABY, I needed more time to mature!

So, I understand everyone’s frustration and passion about getting that super tight body! I understand you want to copy everything I do because “it got to be the way”… but it’s not…. First of all, I’m known to train extremely hard day in and day out…. Even Charles Glass once told a client of mine I was obsessed lol. People who know me see and have seen me go to the gym day in day out, they’ve seen my body mature during the last 4 years.

I get the question a lot about how I can keep up the intensity with my way of eating and staying so lean consistently: what I do is I work very very hard and been working very very hard on my mental toughness, my focus, my determination. I refuse to rely on food to energize myself. And I’ve found out many times that I am just as strong in the morning without anything but bcaas than I am after a refeed with lots of carbs. What DOES make me train with more power is when I am happy and excited. When I am on a mental high, when I accomplished something, that’s when I feel like I can run a marathon.

Luck? I don’t believe in LUCK. there is hard work. And then more hard work. And then doing the hard work where the hard work pays off. Is that luck? No. It’s PLANNING.

Some times I get the impression people find it easier to believe in heaven than do they believe they will ever get in incredible shape. isn’t that strange? heaven we don’t know is there at all…but hard work and being the only one in charge of it happening or not really shows it’s doable. I don’t get it!

It’s a piece of cake to get in contest shape and do a show because if u r like most people u can motivate yourself to just shut up take it and dream about all food u will eat post contest. Staying in contest shape year round, for no apparent reason than for mental conditioning and sensation of self realization is a totally different kind of journey…

my question to all you who claim you do everything in your power and no results: Do YOU train with 100% passion? And that passion day in and day out? If not, you got the answer why you don’t get where you want be.

The longer I train the better I know how to fatigue my body with less and less weight. It’s all about angles, range of motion etc. A few years back I refused to realize stimulating muscle in the RIGHT places took more dedication to detail and execution than how much weight I use. Just building muscle for the sake of it does not turn into a pretty physique get the facts: a “balanced” diet does not lead to a self-induced unbalanced body An extreme lean look IS extreme, NOT balanced. Get over that balance thing!!!! It does not work universallly. You want balance? well then stop begging for a six pack and striated shoulders!

Guidelines 4 cals 4 my mbr/exercise/body comp: 2600. If I were 2 follow that advice I’d be softer. 2 STAY CUT, gotta KEEP cals LOW even though on paper it looks like u’d keep losing. say u do 1500. u burn xxx on training, way more than 1500, it’s still needed. daily negative is mandatory to keep xxx low b-fat. Maintena…nce cals R NOT higher when u get leaner! body always wanna fatten up when leaner than “normal”. Yeah it ain’t fair huh but did I ever say it was? Deal with it.

Yeah, what’s WRONG with youth sports funding selling girl scout cookies????? Sell something GOOD for you, not cookies! Teaching kids how to make money? well, hell no with sugar crap! Why train them to be drug dealers!!! lol

When these kids sell chocolate cookies outside Ralphs and try to sell them to me… And say smoke a cigarette at the same time… I cannot help myself but ending up in a lecture about not fattening people up with candy and NOT get cancer from smoking. After that, I can give a dollar, but ain’t buying no damn cookie!

When I was a teen and starved myself I used to say “well I can eat cookies when I’m an old lady” and I was ok with that. I kept that mentality, but now I won’t eat cookies when I’m old either. haha!

The ingredients in the recipe for a fit, lean physique are:

Progressive training. Enough time. Enough protein. Enough calories.

Building the muscle foundation you need does not happen over night. Can you lean out and gain muscle simultaneously? YES you can IF you eat enough every day to support your muscle gain but never that much you support fat gain. This is where most people or should I say almost everyone fails: you binge, you eat too much over the weekend etc so it makes you crash diet for a few days and then go back to normal etc.

This scenario SUCKS if you truly want to lean out and build at the same time. You need to practice discipline day in and day out. No sudden flips and turns of indulging crappy food. yes they give you strength to train, but you also turn fatter that way.

Do you gain muscle on Fighter Diet? Yeah if you train hard, make sure you find yourself at an appropriate calorie level and have patience. You need to tune in to your body, SEE and FEEL what your body is telling you. it’s trial and error. The more disciplined you are every day the better you will look of course!

The Nutrition part is just one part of changing your body. You need to train to increase strength, you need to push hard in the cardio department, you need to psyche yourself up more since you will just feed the machine for JUST enough it needs and not more. Which means say bye bye to all day energy duracell battery rabbit style.

You got to change your view on vegetables. They ARE carbs. got it? It’s not like you are NOT having carbs. Don’t tell yourself “oh I am not having carbs so I am so tired” because that is what will happen. Condition yourself into feeling ‘I HAVE LOTS OF ENERGY”. Every day.

You see a body transformation does not fuel itself. Every day you need to practice and repeat WHY you are doing this, HOW you are doing it. You must strengthen your mind and willpower daily. It’s nothing you are born with or just “happens to be there”. it’s not a gift, it’s a skill.

Fighter Diet is not targeted towards thin or skinny people. it’s not targeted to athletes either. It’s targeted towards people like ME who want to be super lean, have a huge appetite, want to look ripped ALL THE TIME but without any stupid drugs. it’s targeted towards those who GET that your biggest obstacle is you, your discipline and dedication.

IF you happen to be a hardgainer, a vegan, an athlete, 500 lbs heavy dude, have medical issues etc, YOU ALL NEED TO ASK YOURSELF: hey, why am I interested in Fighter Diet? Because the concept is geared towards US WHO WANT TO BE SHREDDED, HAVE BIG APPETITES BUT WITH BODIES that are not that way NATURALLY, but can BECOME THAT WAY with diet and training.

If you just follow fighter diet without being the “perfect” candidate I cannot help myself but asking WHY NOT JUST EAT A BALANCED DIET? There is nothing wrong with that! It’s healthy! Why do the most extreme Diet for what our goals are when you don’t need it?

I love my concept. it’s so damn good. But it’s not for everyone. It’s for those who are mentally stronger, physically rougher than average AND for those who want to turn into it.

I always wanted a muscular, lean, ripped body. I remember when I got a visible six pack at 13 and I was thrilled. I did not know at the time what muscle was built from, I trained a lot and didn’t eat. I was not totally wrong there since being shredded means restricting calories to achieve that extreme look. You want to keep muscle tissue, you want to get rid of the fat.

I never wanted to be BIG or thick like most off season fitness girls and bodybuilders are. Neiter did I want to look soft and out of shape  like most figure girls do. I wanted to be petite wearing clothes, but ripped, cut, defined and striated without.

I saw this pilates lady at the gym today. Running the treadmill. I once talked to her about my reshaping my body to a tighter one, going to the 115 from 121 by just getting that last layer of fat off. She wanted me to try pilates because that really elongates the muscles… HA! what a JOKE. I did not want a scrawny model body, I did NOT want to look like a skinny goat. And when I saw her bony shoulder blades and half mile space between her thighs, I just got inspired to remind myself about what I want….

When I felt I got too thick I realized it’s either downsizing muscle (the slacker way) OR keep it and just get way way leaner so I’d reduce size but not muscle size. Since I am a natural drug-free woman no way, NO WAY, would I ever be able to get too big if I kept my body fat around 6 % more or less all the time.  When I was at 121 I hovered around 7-8%. Dexa scan showed it to me. I did a new test at my new 114 weight and it showed 5.5%. I don’t know how accurate those tests are even when they claim it is 100% certainty, but I don’t care about that, what I care is what I look like. I can fit into my size 0 jeans and I got striations where I want them.

Now, don’t take me wrong: I do not want to look like a dry prune. I used to hate my body for holding a bit extra water all the time until I realized it actually just made me look way healthier than other lean women. And I also realized that that super dry look some people have come from diuretic abuse. It is sad but a lot of people don’t know the side effects long term on these drugs and they just want to be ripped and dehydrated… So now I am ok with being puffy some days.

I do not want to be skinny. I do not want to be soft. I do not want less muscle. I do not want more fat either. I want to STAY this way.

I feel like the past two years I’ve managed to change and alter my body to the way I like it to be. I am there now. I got curves in my legs, my glutes keep on thickening because I train them hard to build more size. (not width, just height and thickness lol). I like that you can see my leg muscles through my pants. I love that even when I am relaxed you can see muscle definition in my arms and back. I love feeling my abs each morning. I love not feeling “thick”. I over train my quads so they STAY the same size, not bigger not smaller.

Maintaining is easier than building, but maintaining an extreme condition which mine is to be a woman and to be drug-free is. So, there is just one way to stay the way I want: keep doing what got me to where I am. And the best part is: it’s my pleasure!

“About cardio and double sessions to get shredded or stay that way: Of course l it is “overtraining”! it IS because it does not increase your performance, quite the opposite unless you really feed the engine to stay at homeostasis. Overtraining though burns that fat off, so what you want: be politically correct by not over doing or get results by doing what everyone wish they had it in them to do what one got to do..”

“Hear me out; your body tries to get you balanced. It wants a little bit of muscle a little bit excessive fat. So let’s say you get super cut and then stop working out as hard to keep the leanness your body will get that fat back. Even when u are strict on the diet! Less intense training will decrease your calorie burn a nd the low calories will just make ur body smarter to reduce expenditure”

“those stars? That dizzy gotta look straight ahead and focus all I can for one huge lift and then hold on to the rack” feeling? Oh! I thought it was just normal hard training!;-) at least part of mine!

“Some times I feel people want to soften up my philosophy or my opinions. If I inspire you to get your ass off the couch, great, but if u want to hear cotton candy chit chat go to Jillian Michaels! I’m extreme, I love being it and no way will I change my words so they hit home!”

“Oh of course it’s awesome to train after the proper way to prepare and fuel intense training; with lots of energizing carbs. I never ever adopted that habit because it didn’t lead to lean muscle for me. So adapt or die. Body can burn fat, that’s what mine is trained to do. And it’s damn good at it now.”

“Cardio is extremely important in my life. I get my thoughts together and my strength channeled the right way. I always get a bit off and confused when I don’t do cardio in the Am. I’m the past I struggled to do it some timed until I accepted it as a mainstay and it turned into a postive need”

“There’s something called selective hearing.I’d like 2 get more conditions under that umbrella which inhibit progress: selective acceptance of facts, selective interest in learning, selective attention 2 details, selective willingness 2 do what has to be done instead of just arguing about the efficiency & NEED 4 it. I d…on’t know ANYONE who has all answers & those who claim it are usually measly,weak,soft & very smart.”

“People. You know.. a lot of confusion about the Fighter Diet concept come from not knowing what it is about. I do offer my ebook “FIGHTER DIET” about it and you might want to read it. A lot of questions, especially the “catch 22s” will have more reason then…. I know some just want to argue, but if you don’t like my p…hilosophy, you are free to do whatever WHATEVER you want! LOL”

“but I need to have energy to train” bla bla bla; you think I don’t train hard? You think I don’t need to work on my mental strength to train more and way harder than I fuel my body for??? THIS is where you either DEAL with it or you stop dreaming; being super lean means you need to get used to running on mental toughness, not sugars!!!”

“The kind of people who get shredded and stay shredded are the ones who can train harder, longer, more often than most, diet stricter and longer than others and who have the badass mindset of when the going gets tough the tougher gets going.”

for more updates like these, just join fighter diet on facebook!

Practice Discipline

Be dedicated

Love the food that supports your mission

Remember your reasons

Focus on  what you can have and not what you shouldn’t have

Enjoy your choices and remember why you choose them

Learn to see past the moment of gratification

Appreciate your food daily

Do not abuse the refeed

Don’t live for the refeed

Accept that leanness comes from consistency

Consistency takes practice

Practice what you believe in

Believe that you will succedd

Succeed by doing so one step at a time

Time your food so you eat the most when you are hungry the most

Do not be afraid of eating volume

Do not be afraid of wheat bran!

Stop theorizing and DO, DO, DO! Just execute the plan and stay focused. Lean and mean takes effort. Appreciate that you need to do more than anyone else because that way you will BE better than everyone else. Appreciate it takes dedication, sacrifice. Learn to love the sacrifices instead of seeing it as a necessary evil. There are no necessary evil: YOU choose this. you cannot complain. Only losers complain.

Accept, work it, look up, stay tough, strong, powerful. And the rest will be a walk in the park. Well, some days;-)

If you CAN’T eat way more veggies than most people you are not the RIGHT candidate to follow Fighter Diet. Go get a “normal” conventional balanced diet with grains, fats, some veggies you name it. FD is for people who have a HUGE appetite but demand to be shredded yet cannot stand eating tiny stupid portions. For those… who hate portion control: FD is the shit

eat 2 train hard? hm… that’s a catch 22 when u R training 4 extreme leanness/muscularity and not to perform as an athlete. You want cuts, striations or U want power/energy? Get it, if U feel 2 energized all the time & u r still too smooth, it’s because you eat too much 2 get leaner. it’s a no brainer! if u r so energized constantly, how the heck you gonna get your body to realize it’s time to burn some fats???

I wish I had b&w answers on everything about why FD works and how. But I don’t. And I cannot explain it all every day either. Stop analyzing or thinking so damn much and just DO. Just follow and see for yourself. There is something called TRUST THE SYSTEM.

maintenance calories. You know, I hate that word. Because if I would suddenly eat as many calories as I burn off every day I’d gain fat. Why? Because my body has less fat than it prefers. So it would like to ADD some. You can CYCLE calories, but shredded means you are most of the time hovering around “a bit too little”

energy training hard? I don’t rely on food for that, it’s from MIND POWER.  I NEVER ate for energy to train hard. NEVER. And I still got muscle. because I was STUBBORN and FOCUSED on MIND POWER and CHANNELING ENERGY.

if you just recently found out you wanna get super lean, no need to be german style  meticulous. But if you wanna go from extreme to super extreme in terms of results, meticulosity is mandatory.

Fighter Diet is not about fighters or fighting. The name I gave to it because getting lean takes discipline and dedication and fighting SPIRIT.

your body gets better at keeping blood sugar stable with practice. also timing your meals to where you need them is key. there is a reason why I eat the majority of my calories pre and post workouts! and “semi fast” during the rest of the day.