Vanilla Ice Cream with Gobs of Chocolate Chip Cookie Dough…Chocolate & Vanilla Ice Creams with Fudge Covered Macadamia Nuts…Vanilla Bean Ice Cream with a Salty Caramel Swirl & Fudge Covered Potato Chip Clusters…..Sweet Cream Ice Cream with Almond Cookies & a Marzipan Swirl…Sweet Cream Cinnamon Ice Cream with Chunks of Oatmeal Cookies & Fudge….Strawberry Cheesecake [...]

My muscles define my body. Like art work they portray what I do, reveal what I do and display what I do. Day in and day out, year after year, this body has been trained, shaped, changed, modified, improved, grown, matured, developed into what I am. I put it through workout after workout, hours and [...]

You want to change your body? Here are the rules: 1. Decide if you need to focus MOST on losing fat or gaining muscle. If you mostly need to lose fat and believe there is plenty of muscle underneath, STILL keep up the weight training and strive to become stronger and lift more weight since [...]

It’s

The golden rule “treat others the way you want to be treated by others” is a classic, but in the gym there are many unwritten rules and everyone has their own list. When I was a trainer I learned that it’s not ok to show up at 5 am looking tired, not smile non stop [...]

Something really astonishes me: fitness people’s lack of desire to know their true health. There is so much focus on getting lean, getting muscular, eating healthy foods, taking supplements, push to the limits and beyond in the gym and manage all stress in every day life, but when it comes to investigating how the body [...]

“What do I eat the last week before my show?” This is one of the most annoying questions I get. I know you’re anxious and want to do all perfectly, but listen, you cannot plan your last week several weeks out! First of all, the last week is not a magic event. There won’t be [...]

When I’m deprived of energy it’s not always from a lack of nutrients or calories. Food is the major source of energy, but, if you think about it for a second or two, you would think that people who eat an abundance of calories every day would be fully vibrant and energized from morning to [...]

Everyone loves flour foods but flour floods don’t keep us shredded! I found a natural product that can replace the flour in many recipes with one awesome advantage: it has no calories cause it’s all fiber from oats! FD fiber, or oat fiber, lowers LDL (bad cholesterol), cleans your colon, balances your blood sugar and [...]

Few sayings do I despise as much as “keep it interesting”. You put someone on a diet plan designed to melt fat off and keep or increase muscle tone and what do you think happens: exactly one week later you get a “now what?”. What do you mean by “now what”? I wonder and I [...]

There is confusion about needing something and purely wanting something. Your body doesn’t tell you what it needs in your clear language. It doesn’t say “Dude! I seriously need some sugar right now cause I’m depleted!”.  No, your brain tells the news more like “PANIC!!! eat something!!! you are starving!! Cannot you tell??? Hello!!!! Go [...]

I see myself as a strong, confident woman. I’m meticulous with my diet, my training and I have extreme body image requirements and expectations. I do not want to be semi-fit, off season smooth or “buffly curvy”. I like my body to have feminine curves as in round glutes, shapely, strong defined legs, ripped midsection, [...]

© 2011 FighterDiet.Com. All Rights Reserved. Reproduction without permission prohibited. I don’t NEED tons of cardio to keep a healthy weight. I don’t need to eat pounds of veggies daily to be healthy either. I don’t need to go to the gym six days a week to be fit. Don’t need 10 sets of squats [...]

You wish you had the motivation, the drive to go work out more than once every blue moon. You cannot stop dreaming of having that perfect body but oh, well, “some are just gifted”. You know what to eat but yet you cannot stop stuffing your little mouth with cookies. You don’t have enough time [...]

I’m a thinker and a doer. What I set up for myself I finish. I have dreams and I have goals and most of the time I am conscious and aware of what is the dream and what’s the goal. Face my fears and eyes on the price, go for it and no regrets. But [...]

Moderation. Not something I practice when it comes to my physique, but with all other things in life, yes, moderation is and will always be the right path. It’s key to function, it’s key to thrive, necessary to feel and live life to the fullest. I was having a discussion about caffeine, stimulants in general [...]

To walk through life without a passion for something, for someone, for a cause, for a cure, for a reason, must be the worst feeling to end up with when that life is completed,ready to pass on dissolve and reenter a new chapter. What was my life worth if I didn’t fight for something, didn’t [...]

Just like you dress for your body type you should train for your body type. Short legs and a long torso: would you dress in flat high boots and a tunic? I hope not. And if you have beer bottled neck and shoulders, a tie or a polo shirt don’t really broaden your frame. Bodybuilding [...]

It was about time to take care of all those who are not interested in an extreme fat loss diet, neither in the mood to get muscular and chubby with a weight gain plan. For once the focus is on all us “in the middle” fitness freaks who detest off seasons, can use more muscle, [...]

How much cardio do I have to do? How many sessions? How long? What style? What machine? How intense? Do I need a heart rate monitor? Why are intervals better? or are they not? Do I need to do double cardio? I want to grow muscle can I  do cardio anyway? Will muscle break down [...]

I was raised to be an independent woman. As a child my mom encouraged me to go for my dreams and she convinced me daily that success comes to those who work for it. Mothers are the most important role models in a young girl’s life and I was lucky to be daughter to a [...]

About time to focus on all you fitness newbies. I know there is plenty of information overflow, so much it paralyzes more than it helps. Which is why I decided to give 10 simple tips for those of you who are either new to weight training, new to effective fat loss nutrition, have lots of [...]

A lifestyle of a machine or a warrior. It’s what I do, it’s what I’m condition to. It’s my love, my passion, my affair, my marriage. I love the discipline, the being held accountable, the control it requires, the consistency it needs. It gives comfort when needed and excitement when requested. And the best of [...]

I thought I had banned the diseased Mondays in my life but when I the least expected it, Monday was there.  Brick by brick of my castle was falling out, guess the walls couldn’t hold for the winds of change. I should have made a backup. And a backup on the backup. Felt like the [...]

The scale is good for a few things: weighing yourself if you have lots of weight to lose. Weighing pre and post carb refeeds to keep track on filling up and not. Weighing pre and post workout to replenish water. But more than that, unless your scale is a GOLD STANDARD one standing on a [...]

It’s normal to be happy and unhappy and not even tempered all the time. Today I’m quite low. So I wrote it out Trapped in a castle of consequences no door leading out I walk from corner to corner searching looking for a stream of light for a crack in the panel none to be [...]

Fit on the outside takes fit on the inside. Training to achieve that perfect body takes more than a light walk on the treadmill, it takes intense workouts, strict diet, pushing beyond your limits, beating personal records, going not one extra mile but more about TEN to achieve your fitness goals. All this is a [...]

FD PEOPLE! I know you are out there! Thousands of thousands of you who USE the FD concept! I want to know your results! Please send me your before and after testimonials and I’ll reward you with a free ebook! THANK YOU!!!

I like ambitious people. I like smart people. I like dumb people too if they got a big heart. Friendly people, nice people, funny people, optimistic people, productive people. Yeah I love them all. What I do NOT love at all is the kind of person who wants maximum results by minimum efforts. That dream [...]

Everyone wants leverage. Everyone wants an edge. Something that sets you apart from the big mass, something that makes you stand out from the crowd. Some choose money, some choose cars. Some choose to stand out by having a high profile job. It’s all about status. Prestige. I choose to flaunt my status with my [...]

Life is not a tunnel, nor a labyrinth. Sometimes you find yourself on a freeway without yield signs or stops just to realize it’s anything but a route “straight to destination”. You think you got it all figured out, all cards in order, ace up your sleeve. But if it was that easy, no challenges [...]

I believe in something. I have faith. I have a passion. A fire. I search for signs, evidence, proof that tells me I am right. It’s a never ending hunt driven by a never ceasing drive to gain wisdom. I live right now. I am right now. It overwhelms me to reflect upon the future. [...]

I want to be lean and mean all the time, it makes me feel awesome, I feel like I’m a super woman, it makes me happy, excited, energized. I want all this but I don’t want to pay a big price for it down the road. The price I am talking about is bone loss. [...]

Vegetables make the foundation of the Fighter Diet. Vegetables are the best foods for a low body fat level, for a steady blood sugar level, for endurance and to keep you full! The reason why you should abandon the grains and move over to the greens is simply the fact you can eat a bigger [...]

I’m offering some Holidays specials throughout the month of December…; Monthly coaching: new clients signing up for January gets a 5th week for free when signing up for ONE month coaching. Chat sessions: 3 x 30 min for 100 USD (you get one session for free!) Buy any 5 ebooks and get one 6th for [...]

When I started bodybuilding I read magazines. Then I went to the library and brought home all books on human anatomy, muscle anatomy, clinical nutrition and what not. I read one or two websites, took in all info a little by little. I learned that protein built muscle, carbs gave me energy and the wrong [...]

The most important milestones tend to sneak up on you. They do not just happen, they are not turned into reality from passive hoping for them to happen. It’s more like traveling one long road and you are so used to travel it you almost miss those milestones. Everything I’ve planned for in my life [...]

“Oh, I would KILL for having your body!” Really? Would you really like keeping it up? Doing all the cardio? Never skip a workout? Always eat on time? Never cheat on your diet? Always go to bed to rest because in the morning awaits an intense bout of intervals on the machine from hell, the [...]

You train, you keep a fantastically regimented diet for a long time and then suddenly you are THERE. Ripped. Tight. Feeling incredible. And you want to keep that shape and not binge back to fatty days like most people do when they go on a “diet”. Now, us FD peeps know it’s a lifestyle so [...]

My body doesn’t naturally want to be lean. It wants to be soft and about 10 lbs heavier than I prefer it to be and yes, all that extra weight should come from fat if my body was to decide. I’ve learned how to have it MY way and not my body’s way and it’s [...]

A little more than a year ago, November 6th 2009 to be precise, was the day when I made the decision it was time to change my body. After a decade of hardcore training to build as much muscle as possible while staying as lean as possible and without the assistance of any performance enhancing [...]

Life goes in circles. You initiate a journey, you get thrown off the designated path here and there, you break against the wind, find new strength, keep going and then… the Big Reward. It’s the closing and completion of the circle. When all you’ve done up to that point suddenly falls into place like a [...]

I know that green lettuce and kale are powerful sources of antioxidants but I still don’t get myself to eat it. Why? cause there is MORE to it than “optimal nutrition”. There is something called taste buds and if you don’t like a food why on earth ever eat it? I respect my taste for [...]

I love seeing new places so traveling is a fun and pleasant part of my life. Right now I am in Paris and what better than writing about traveling and staying in incredible shape… “It’s three months to my show so I am omitting all distractions and interruptions to focus 100% on this”. Heard that [...]

Hello! Did you just find out you’d love to have a chiseled midsection, a butt that stays UP and firm, toned legs? Got yourself a workout regimen and waiting to rock the boat? If you are a complete stranger to dieting and have no idea about what it takes to get that “just a bit [...]

yeah yeah yeah, You all think I’m a big cookie hater but I’m not, it’s just I don’t support the regular conventional cookie associations and their unions! There are several flaws with cookies and baked goods: Full of sugar. Filled with artery clogging fats. Rich in calories. Don’t satisfy your hunger. Don’t provide important nutrients [...]

Maybe I love the pain or love to be in pain or love to be in charge of the pain and it’s not the physical pain it’s the mental pain that tries to stop you, halt you, inhibit you from reaching over your limit, going for your dreams and looking for more than what you [...]

Some times I leave my body and see my life a little from above. Like if I was a bird. I see my daily regimen. Waking up. going to the gym. Eating.Thinking. training. writing. I see it all repeat over and over. And I cannot wonder what’s the driving force. What’s in this routine that [...]

The perfect physique is cut, lean, athletic looking, plenty of muscle so you look powerful and strong. The perfect physique is a symmetry between strength, appearance, health and endurance. The perfect physique never comes across as malnourished, weak, dehydrated. Can you be too lean? Too shredded? Too ripped? Definately. If you look at a body [...]

The feeling of being a victim. I hate it. But why. Why, why, why, just for once, why cannot I be given some slack. Every morning waking up and hoping today will be the day and then I don’t even want to start the day because I know it’s not my day. I get paralyzed. [...]

People stop themselves from achieving their fitness goals due to forgetting one of the big components needed to get to the goals; TIME. I wonder if it’s because we live in this instant download/instant gratification society? Well, reality check: it will take way longer than you want to achieve your highest goals. And the fastest [...]

My whole adult life I’ve been hovering around my magic 116.6 lbs. I’ve looked different at that weight from the early days til now, I’ve weighed more and I’ve weighed less, but more or less, it’s been on this special 116.6 for most of the time.  This is where I end up when my body [...]

“For what am I doing this again?” I some times hear myself asking when I forget why I work out so hard.  Some workouts are chores and nothing but “gotta-dos”.  I was never one of those who love the actual hanging out working out at the gym. I want to get in, get out and [...]

“I want to build bigger shoulders, what do you have for me” “Well, how are you doing your presses?” client shows the presses “OK, let’s change it up a bit because with that short range of motion, you sitting on an incline bench and your lack of locking out in the top really stops your [...]

You know that old show “kids say the most darnest things” or whatever the name was… Well, it should not have been ‘the kids’, it should be the adults! When you focus on your fitness and it starts to pay off visibly, suddenly the people around you get very concerned: “oh don’t lose more weight [...]

The other day I was talking to a friend of mine. He was feeling low and lethargic. “Are you bored with your life?” I asked him. “Pauline, I’ve been bored for 20 years!” His answer made me think about happiness and what it means to me. I’m not bored at all and when I’ve been [...]

Everyone wants to be lean all the time, but very few succeed. The reasons for failure are several but it’s a mix between laziness, inconsistency, lack of insight and lack of true desire for it. There is a huge difference between dreaming about something and actually doing it. Getting shredded takes a lot of work, [...]

There is no end to what I do. My lifestyle is a project and the deadline is when I’m dead. That’s when I’m done with it. When I work out and push myself beyond my self-decided limits, I ask myself how much do I want it. And it’s not about how much I want those [...]

Just found out about Fighter Diet? Welcome on board to the realm of the ripped and buff!:-) I got plenty of ebooks about my philosophy for you to check out. Here is a quickie rundown…: To learn the concept and my philosophy about Fighter Diet. The whole ramble, my theories on it, what it’s like [...]

Just like training for results has in inborn need for consistency, so does nutrition. Tell people “stick to a diet” and what they believe is that diet is something which needs to be changed/altered almost constantly. What happened to “if it ain’t broke don’t fix it”? Some times people approach me in the gym with [...]

beginner in the gym? congratulations! You pick up a dumbbell and your biceps will respond and grow. Do a somewhat ok squat and your butt will shape up a bit. yeah those first “layers” come with ease and you get a bit cocky thinking “oh boy, I’m gonna grow like weed and be ready for [...]

We all have questions and when I have some I like to ask those who know way more than I do, have way more experience and knowledge from years of researching and investigating. Here is an interview with Jerry Brainum whose brain I had the honor to pick. Check out his ebook at his website [...]

Being successful is working against gravity. You want to climb higher, be ready for some serious pulling your legs, but if you just passively choose to cruise, well then you can comfortably fall down and nobody’s gonna stop you. Success takes taking risks. Success takes gambling risk vs reward. Success takes putting your heart and [...]

A lean, sculpted body does not come from merely being physically strong. Being physically strong is nothing but a mandatory criteria for achieving that chiseled physique we all desire. A fool is never shredded, neither does the fool display a perfectly symmetrical body. You can be incredibly strong and powerful as a fool indeed, but [...]

“What motivates you”…. Could there be a more difficult question to answer…. I don’t know what drives me, do I have to know? Whatever motive there is I want to keep, some times digging deep to find the absolute source of the eternal waterfall of motivation leads to insights you might not want to see [...]

The other day was just another trip to the buffet at my beloved wholefood market. Excited and in good spirit I walked in, took my cart, wiped my hands off and went to grab my vegetables. I was dying for some steamed zucchini and luckily I found them. Or so I thought. A new dude [...]

When you were a pain in the butt as a kid did your mom stuff your mouth with a cookie or bribing you with a lolly pop if you just shut up for a second? And what about regular misery as a teenager, everyone said “oh that goes away when you get married”, meaning it [...]

Physical health. What is that really? Is it to have normal blood values, normal blood pressure, normal sleep pattern, no nagging joints, no toxification, no overweight, no underweight, no high cholesterol, no fatty liver due to abuse of pain killers, alcohol, drugs in general? What does a healthy body look like to you: is the [...]

It’s funny how people can get very frustrated when they read and view my pictures, still they keep on coming back for more. If you don’t find what I do to be any good, why waste your own precious time on keeping on following me and my concepts? I guess you just don’t understand, it’s [...]

Week 2 on my decaffeinated life and it was a typical Monday. Grey, no sunshine, neighbor had a party last night so I called the police who of course never showed up. Yeah yeah “We will send someone out there”. I lay in bed and the smell from pot traveled up through my window. I’m [...]

Three days since I just decided to quit having my pre workout caffeine and definately no regrets. I’ve always been into minimizing my poisons and since I don’t have that many in my life I thought “hey what about that caffeine!”. Now, I’ve never been a caffeine junkee, always kept my dosages pretty small and [...]

All my life I’ve been into reducing. Reducing negativity, reducing waste of time, reducing nonconstructive reasoning and reflections. When I’ve felt an addiction or obsession about something I’m always inclined to delete it from my life. Maybe it’s an inborn scare for losing what is precious to me and by not letting myself get attached [...]

I tend to underestimate my willingness to adapt to challenges I face. I always perceive myself as set in my ways, a creature of habit and routine. Some times I ask myself what I would do if I had to change and my nature is to say NO, but then when I do come to [...]

I was not born ripped, muscular, lean lean and all that all the time, non stop, since forever and til forever. I had a vision about what I wanted to look like, I wanted to look like Arnold but in a female form, I wanted to have a six pack of abs and cuts in [...]

What does a contest prep diet do for you? It gets you cut, shredded with maintained or slightly increased muscularity. What does my Fighter Diet Concept do for you? It gets you cut, shredded with increased muscularity as long as you keep working hard with weights to stimulate your body to gain muscle mass. The [...]

“ diet like you wanna get ripped, exercise like you wanna build huge Muscles” “if you got a lot of weight to lose, and I mean A LOT, I recommend building your diet on the amount of veggies/protein for your TARGET weight and not on your extra-pounds…” “yeah fish sticks grow on the bottom of [...]

I don’t know what drives me or what fires my mind to do what I do. I don’t know why I ended up with my mind set on what I want to accomplish. I have a list, I have a mental list on tasks I need to say “I did this” on, but it evolves [...]

A fit body is the result of regular exercise and appropriate food for your goals. Eating too much of even healthy food will inhibit fat loss, yet stimulate muscle growth. Eating less than you expend will generate fat loss but also slow muscle growth. Consistency in eating the right foods several times a day, all [...]

When I was younger I used to surf the internet checking message boards and what people wrote about me. I remember how it hurt to read about my so called obvious drug abuse, my steroid-face, and how I just had no idea about what I was doing. With time I stopped looking for people’s comments, [...]

This is a very good quote from TR Goodman who is the founder of PRO CAMP SPORT: “Ask 10 different people what it means to be “fit,” and you’ll receive 10 different answers. But from an objective perspective, being “fit” has cosmetic, functional and health elements. Being perfectly “fit” means that all elements are functioning [...]

This is a very good quote from TR Goodman who is the founder of PRO CAMP SPORT: “Ask 10 different people what it means to be “fit,” and you’ll receive 10 different answers. But from an objective perspective, being “fit” has cosmetic, functional and health elements. Being perfectly “fit” means that all elements are functioning [...]

You always hear about how hard it is to stay motivated. Hard to stick to a program. Difficult to follow through.  It’s like the song with Beatles “you say you want a revolution” but then you cannot just DEAL with what it takes to get that fitness revolution. Constant looking for the perfect plan , [...]

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 [...]

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 [...]

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! [...]

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 [...]

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 [...]

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 [...]

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 [...]

“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 [...]

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 [...]

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 [...]

My generation lacks something every other generation had more of naturally: fitness. My generation take the elevator, takes the car and not the bike, spends time in front of the laptop or plays video games. It’s the skinny fat generation, a generation of nerds with soft soft bodies and no shape. It’s tougher to get [...]

two years ago I was shopping for new Bose headphones. It was going to be my 4th pair. As I looked around at the Apple store shelves I saw a little black box, all alone in the bottom of the rack. I picked it up. Beats by Dr Dre?…. I wanted bass. I wanted deep [...]

It’s ok to be too tired after work to go train. It’s ok to drive by the gas station and pick up a rescue rice krispies treat after a tough day in the cubicle. It’s ok to love cookies so much you eat it daily even though it sabotages your fitness goals. It’s ok to [...]

I want to look like a lean, strong athlete. To achieve that look it takes a lot of athletic work! Imagine that! The physiques of elite athletes come from years of training, grueling workouts, hours spent perfecting form, function, speed, workload. So even if have no sport, I train as much as a competitive athlete. [...]

You need to be able to crawl before you can walk. And would you ever consider learning how to jump high jump before you even tried to jump up with a giant tiger step to the curbside of the street? Nah, you are smarter than that so of course you wouldn’t. Basics first, right. So, [...]

When I was a teen I did not get started working out because I wanted to be fit, wholesome and healthy. I did it because I wanted to get a HARD body. I wanted to be strong, toned, muscular but SMALL. I had that ideal in my head. I loved the look of Linda Hamilton [...]

Pauline Nordin’s latest e-book, “The Butt Bible” provides the reader with a wide range of glute exercises and butt-training routines. She includes a number of different programs with varying levels of intensity from the absolute beginner to short-on-time programs to more advanced routines. All of the exercises are well explained and simple to execute with [...]