WELCOME TO THE NUTRITION BASICS

BUILD & BURN The macro breakdown includes protein from all sources
CHALLENGE! and will thus show a very high protein intake. Do not
count incomplete proteins towards daily protein intake.
IN THIS CHALLENGE
THE FOCUS WILL BE If you prefer to use your own macros,
I recommend the following splits:
ON FULL BODY
REGULAR ‘A’ DAYS:
TRANSFORMATIONS 35% Protein, 25 % Fat, and 40 % Carbs.
REFEED ‘B’ DAYS:
20% Protein, 10 - 20 % Fat, and 60-70% Carbs.
You can also calculate macros using your body weight
and goal.
I recommend using your target weight/goal weight
for fat loss while building muscle. These are estimated
breakdowns:
CARBS: 2.2 g per kilo of body weight goal /1 g per lb
PROTEIN: 3.3 g per kilo body weight goal / 1.5 g per lb
FAT: 0.85 g per lb. kilo body weight / 0.4 g per lb
EXAMPLE:
On “DAY A” this is the calorie goal.
Body weight goal 130 lbs and you want to lose 40 lbs so
naturally the goal is fat loss:
1 x 130 = 130 g carbs
1.5 g x 130 = 195 g protein
0.4 x 130 = 52 g fat
*Total calories per day will hence be: 1768
MULTIPLYING MACRO
IN THIS CHALLENGE YOU ARE ALLOWED TO: NUTRIENTS TO
»Create any recipe you like using the ingredients listed. FIGURE OUT THE
PROPER CALORIES?
»Swap around the ingredients except for protein content which Each gram of
must remain the same for each meal. CARBS is about
4 calories
»Always have one of the protein shakes post weight workout. Also,
have a protein shake post cardio on the days you only do cardio. Every gram of
PROTEIN is about
»If you train twice a day, do not add more meals or shakes. Simply 4 calories
follow training with one of the meals. Every gram of FAT
provides 9 calories
2
For “REFEED DAYS” you want to increase TROUBLESHOOTING
carbs and lower protein. The total calories for a ISSUES WITH FIGHTER
refeed is recommended to be a 100% increase;
DIET FOOD
but with a higher percentage carbs than
It is normal and expected to experience
protein and fat.
bloating and gas while acclimating to a
Do not get overly concerned here. Just
higher volume of veggies. ALWAYS steam,
remember on refeeds most of the food shall be
microwave or saute (with water or your
carbs!
allotted oils on the menu) or you can use
For more details regarding refeeds, please
cooking spray. Your worst offenders: cabbage,
invest in the Fighter Diet Concept ebook!
broccoli, brussel sprouts, cauliflower, and kale.
Now remember, this is just an estimated
The reason you experience gas in these
requirement formula! If you want to lower the
veggies’ is the sulphur content in addition to
calories to enter the typical fat loss range of
regular increased demands on digestion.
1500-1700 calories, reduce the calories from
Food has a thermic effect, meaning you
carbs.
burn calories digesting food. This is why
FOOD MEASUREMENTS vegetables are superior for fat burning: they
makes your body work hard!
The reason for using grams rather than
measuring cups or oz: it is universally If you can not handle the volume of food now,
recognized and easy to convert. be aware this will most likely not be the case
*For conversion to oz and cups: once you start losing a lot of fat. Your hunger
1 oz = 28 gr will skyrocket! In the mean-time, carefully
1 lb = 454 gr swap the most filling vegetables for more
5g oil = 1 tsp calorie dense ones or add fats while reducing
vegetable servings.
WEIGH ALL FOODS ONCE and take notes for
the correct measurement to use. For instance, NO juicing veggies to allow a bigger volume
a cup of raw oat bran can weigh between 90- of veggies. Chewing is part of fat loss and
140 grams (3-4.5 oz). Only rely on weighing hunger management. Your brain needs
the food to learn proper serving sizes based chewing to register fuel coming in.
on weight wise; not volume! EXAMPLE:
100 g of lettuce = 16 calories
20 g of sweet potato = 17 calories (this is
very very little food)
Example: you can put more fats from one
meal into another meal, basically moving it
around.

©2016 FIGHTER DIET

3
THE DIET
Follow (Day ‘A’) of this meal plan for 4 weeks.
On the 7th day of Week 4 follow (Day ‘B’) aka REFEED.

MENU DAY ’A’ (WORKOUT DAYS)

MEAL 1
50g OAT BRAN
*198.72 kcal, 8.65g P, 3.52g F, 33.11g C (25
excl. fiber)
50g EGG
*69.4 kcal, 6.28g P, 4.76g F, 0.36g C
200g EGG WHITE
*96.1 kcal, 21.8g P, 0.34g F, 1.46g C
15g ALMONDS
*93.01 kcal, 3.17g P, 7.49g F, 3.23g C
ADDITIONAL:
20g WHOLE CHIA SEED* (remove if serving
is too filling)
*whole chia =not digested=no nutritional MEAL 2
value except cholesterol lowering effect, 454g GREEN BEANS,
roughage and satiety. (Not included in FROZEN/RAW MEASURE (1 LB)
macro breakdowns) * 168.8 kcal, 8.31g P, 1g F, 31.64g C
* 102.27 kcal, 3.31g P , 6.15g F, 8.42g C 227g MUSHROOMS (8 OZ)
*64.57 kcal, 7.01g P, 0.77g F, 7.4g C
TOTAL: 457.23 kcal
150g CHICKEN BREAST (RAW MEASURE)
P: 39.9g
*170.37 kcal, 33.75g P, 3.93g F, 0g C
F: 16.11g
5g EXTRA VIRGIN COLD PRESSED OLIVE OIL
C: 38.16g OR COCONUT OIL
34.91% protein, 31.71% fat, 33.38% carbs *45 kcal, 0g P , 5g F, 0g C
** Add 6 softgels of Fish Oil daily TOTAL: 448.74 kcal
*54 kcal, 6g Fat P: 49.07g
F: 10.7g
C: 39.04g
43.74% protein, 21.46% fat, 34.80% carbs

4
MENU DAY ’A’ (WORKOUT DAYS) CON’T
MEAL 3 SNACK 2
454g ASPARAGUS POST WEIGHT WORKOUT ONLY
*115.3 kcal, 9.99g P, 0.54g F, 17.62g C 30g FD CHOCOLATE WHEY PROTEIN
227g BELL PEPPERS *113 kcal, 21g P, 1g F, 5g C
*53.43 kcal, 1.95g P, 0.39g F, 10.53g C 40g RICE CAKES
200g FLOUNDER (RAW MEASURE) *147.72 kcal, 3.08g P, 0g F, 33.85g C
*134.02 kcal, 24.82g P, 3.86g F, 0g C 500ml WATER
5g COLD PRESSED EXTRA VIRGIN OLIVE OIL
OR COCONUT OIL TOTAL: 260.72 kcal
*45 kcal, 0g P, 5g F, 0g C P: 24.08g
F: 1g
TOTAL: 347.75 kcal
C: 38.85g
P: 36.76g
36.95% protein, 3.45% fat, 59.60% carbs
F: 5.93g
C: 28.15g TOTAL FOR MENU
42.28% protein, 25.34% fat, 32.38% carbs (includes Fish Oil)
TOTAL KCAL: 1681.44
SNACK 1 P: 170.81g
30g FD CHOCOLATE WHEY PROTEIN F: 44.6g
*113 kcal, 21g P, 1g F, 5g C C: 149.2g
500ml WATER 40.64% protein, 23.87% fat, 35.49% carbs
73% protein, 10% fat, 17% carbs

HOW TO USE THE MENUS

•You can create any recipe you like using the ingredients listed.
•You can swap around the ingredients except for protein content which must remain
the same for each meal.
•You can rearrange the meals as you wish, but for muscle building it’s best to have
whey protein before or after your weight training session.

5
FOOD SWAPS FOR ‘DAY A’
OAT BRAN: oatmeal, wheat bran, CHICKEN BREAST: turkey breast,
quinoa, sweet potato, rye flakes, quinoa cod, atlantic pollock, squid, halibut,
flakes, lentils, beans, more or less all Lifetime cheese
vegetables, unsweetened cocoa, baking
ASPARAGUS: cabbage, eggplant,
powder
tomatoes, broccoli, spinach, swiss
EGG: eye of round, roast beef, red salmon, chard, cauliflower, lettuce, zucchini, bell
eel peppers
EGG WHITES: cod, atlantic pollock, BELL PEPPERS:
chicken breast, squid, halibut asparagus, cabbage,
eggplant, tomatoes,
ALMONDS: walnuts, ground chia, ground
broccoli, spinach, swiss
flax seed, macadamia nuts, hazelnuts,
chard, cauliflower,
pecans, pistachios, whole peanuts, Lily’s
lettuce, zucchini
chocolate chips, 100% dark chocolate
FLOUNDER: cod, shrimp, atlantic pollock,
CHIA SEED, WHOLE: whole flax, psyllium
pink salmon, tuna, squid
husk
WHEY PROTEIN: pink salmon, chicken
GREEN BEANS: asparagus,
breast, eye of round
mushrooms, eggplant,
tomatoes, broccoli, spinach, RICE CAKES: rice,
swiss chard, cauliflower, white potato,
lettuce, zucchini, bell sweet potato, corn,
peppers oatmeal, oat bran,
butternut squash,
MUSHROOMS: cabbage, eggplant,
carrots, turnips,
tomatoes, broccoli, spinach, swiss
beets, tapioca
chard, cauliflower, lettuce, zucchini, bell
pearls, quinoa flakes
peppers

6
 *Food items are not always equal in calories
and macronutrients. You will have to tailor
them to fit the bill. Use the example of the
chicken breast vs cod below:

THE FIGHTER DIET

FOOD PYRAMID

7
THE DIET con’t
MENU DAY ’B’ (REFEED)
MEAL 1 MEAL 2
41g ROLLED OATS 300g Brown or White Rice, cooked
*161.83 kcal, 6.92g P, 2.83g F, 27.17g C *332.37 kcal, 6.96g P, 2.49g F, 70.53g C
100g EGG WHITES 100g Eye of Round, raw measure
*48.05 kcal, 10.9g P, 0.17g F, 0.73g C *160.12 kcal, 21.49g P, 8.24g F, 0g C
100g BLUEBERRIES 30g Teriyaki Sauce or Sweet & Sour Sauce
*63.89 kcal, 0.74g P, 0.33g F, 14.99g C *25.89 kcal, 1.78g P, 0.01g F, 4.67g C
150g BANANA
TOTAL: 518.38 kcal
*148.1 kcal, 1.64g P, 0.5g F, 34.26g C
P: 30.23g
10g RAISINS
F: 10.74g
*33.37 kcal, 0.31g P, 0.05g F, 7.92g C
C: 75.2g
10g HONEY
23.33% protein, 18.65% fat, 50.02% carbs
*33.08 kcal, 0.03g P, 0g F, 8.24g C
TOTAL: 488.32 kcal MEAL 3
P: 20.54g 400g White Potato, raw measure
F: 3.88g *281.84 kcal, 6.72g P, 0.4g F, 62.84g C
C: 92.81g 100g Chicken Breast
16.83% protein, 7.15% fat, 76.02% carbs *113.58 kcal, 22.5g P, 2.62g F, 0g C
300g Peas, cooked measure
*249.24 kcal, 16.26g P, 1.2g F, 43.35g C
200g Carrots, raw measure
*88.4 kcal, 1.86g P, 0.48g F, 19.16g C
TOTAL: 733.06 kcal
P: 47.34g
F: 4.7g
C: 125.35g
25.83% protein, 5.77% fat, 68.4% carbs

8
MENU DAY ’B’ (REFEED) CON’T
SNACK 1
80 g Rice Cakes
*295.44 kcal, 6.16g P, 0g F, 67.1g C
200 g Fat Free Yogurt
*117.34kcal, 20.38g P, 0.78g F, 7.2g C
SNACK2
TOTAL: 412.78 kcal 240 ml Wine
P: 26.54g *200 kcal, 0.16g P, 0g F, 6.14g C
F: 0.78g 40 g 90% Dark Chocolate
C: 74.9g *242 kcal, 4g P, 22g F, 7g C
25.72% protein, 1.7% fat, 72.58% carbs
TOTAL: 442 kcal
P: 4.16g
F: 22g
C: 13.14g
6.23% protein, 74.1% fat, 19.67% carbs
TOTAL FOR REFEED MENU
TOTAL: 2594.54 kcal
P: 128.81g
F: 42.1g
C: 381.4g
21.29% protein, 15.66% fat, 63.05% carbs

HOW TO USE THE MENUS

•You can create any recipe you like using the ingredients listed.
•You can swap around the ingredients except for protein content which must remain
the same for each meal.
•You can rearrange the meals as you wish, but for muscle building it’s best to have
whey protein before or after your weight training session.

9
 *Food items are not
always equal in calories
and macronutrients. You
FOOD SWAPS FOR ‘DAY B’ (REFEED) will have to tailor them
*For more options, see the FIGHTER DIET FOOD PYRAMID on page 7 to fit the bill.

ROLLED OATS: rice, potatoes, bread, FAT FREE YOGURT:

beans, lotus root, yucca root sorbet, frozen fat free
BLUEBERRIES: other berries, fruit yogurt, fat free rice
milk, rice cakes, fruit
BANANA: other fruits, berries
*WINE: beer, liquor,
RAISINS: sugar, honey, other dried fruit fruit, fat free candies,
HONEY: sugar, dried fruit fat free ice cream

RICE: corn, bread, plain pasta, rice *90% DARK CHOCOLATE: 10% fat
noodles, potatoes cheese, protein bar, granola bar

BEEF EYE OF ROUND: *These are considered icing on the cake

turkey breast, chicken as in a treat, not a pure refeed item.
breast, shrimp, tuna,
scallops
TERIYAKI SAUCE /
SWEET & SOUR
SAUCE: salsa, ketchup, fat free dressing
POTATO (WHITE): rice, quinoa, lentils,
beans, polenta, plain pasta, bread
CHICKEN BREAST: turkey breast, roast
beef, egg whites, white fish
PEAS: corn, butternut squash, pumpkin
CARROTS: brussel sprouts, turnips, beets,
jicama
RICE CAKES: sorbet, jelly beans, low fat
cereal, bread, fat free crackers

10
 TRAINING
11
 WEIGHT TRAINING WEEK 1-3

BUILD & BURN WEEK #1

WEIGHT
3 x 10 reps Bilateral Standing
Dumbbell Press

TRAINING
3 x 10 reps Unilateral Bent Over
EXPLANATION OF TERMS Dumbbell row
‘1 x 15 reps’ = 1 set with 15 reps.
‘SUPER SET WITH’ = Two exercises back
to back without rest. 3 x 10 reps Dumbbell (Walking)
‘TRIPLE SET’ = Three exercises done Lunges
back to back without rest.
‘Drop set’ = Completing one set with a
heavy weight, then directly, and without 3 x 10 reps Stiff Legged
pausing, completing one more set of the Deadlifts
same exercise with a lighter weight.
Bilateral: Both arms or legs executing
reps simultaneously 3 x 15 reps Bilateral Standing
Unilateral: One arm or leg at a time Calf Raises
executing reps
WARM UP ROUTINE
3 x 10 reps Standing Barbell
FOR THE WHOLE PROGRAM Bicep Curls
WARM-UP
20 Burpees
3 x 15 reps Crunches
1 x 15 Butterflies (with added
1 x 15 Horizontal External Shoulder weight on chest)
Rotations (with Prone Grip)
3 x 10 reps Bench Dips
20 Burpees
1 x 15 Butterflies
1 x 15 Horizontal External Shoulder
Rotations (with Prone Grip) 3 x 15 reps V-Up

3 x 10 reps Barbell Squats

Comment: Rest 30 seconds between each set.

12
 WEIGHT TRAINING WEEK 1-3

BUILD & BURN WEEK #2 BUILD & BURN WEEK #3

3 x 20 reps Unilateral 3 x 10 reps Bilateral Standing
Bent Over Dumbbell Press
Dumbbell Row TRIPLE SET WITH

3 x Max reps Push-Ups (on 3 x 10 reps Unilateral Bent Over

knees if too hard) Dumbbell Row
TRIPLE SET WITH

3 x 20 reps Bilateral Standing 3 x 10 reps Dumbbell (Walking)

Dumbbell Press Lunges

3 x 20 reps Bilateral Standing 3 x 10 reps Stiff Legged

Hammer Curls Deadlifts
TRIPLE SET WITH

3 x 20 reps Barbell Squats 3 x 10 reps Unilateral Standing

Calf Raises
TRIPLE SET WITH

3 x 20 reps Stiff Legged 3 x 10 reps Barbell Squats

Deadlifts

3 x 20 reps Bent-Over 3 x 10 reps Bench Dips

Dumbbell TRIPLE SET WITH
Lateral Raises

3 x 20 reps Crunches 3 x 10 reps Barbell Curls

TRIPLE SET WITH

3 x 20 reps Bilateral Standing 3 x 10 reps Unilateral

Calf Raises Overhand Triceps
Extension

3 x 20 reps Unilateral 3 x 15 reps Lying Windmill

Dumbbell SUPER SET WITH
Kickbacks
Comment: Rest time between 3 x 15 reps Crunches
each set IS 30 seconds
(with added
weight on chest)
Comment: Do one set of each exercise after
each other and repeat for all three sets.
This means it’s a non stop workout.

13
THIS IS A 4-DAY SPLIT ROUTINE
»BACK/BICEPS
»QUADS/HAMS/GLUTES/CALVES
»CHEST/TRICEPS WEIGHT TRAINING WEEK 4-6
»SHOULDERS/ABS
Note: Rest time is 40 seconds between sets DAY 2 QUADS/HAMS/
GLUTES/CALVES
4 x 10 reps Split Squats
DAY 1 BACK/BICEPS Comment: No rest between left and right

4 drop sets x Overhand Grip

10,8,8,6 Reps Bent Over
Barbell Rows 4 x 10 reps Dumbbell
Comment: Do one set of 10 reps, then 8, then 8, (Stationary)
then 6 and repeat 3 more times for a total of 4 sets
Lunges
4 drop sets x Unilateral Comment: No rest between left and right.

12,12,10,10 Reps Pull-Downs 4 x 10 reps Unilateral

Comment: No rest between left and right. Lying
Leg Curls
5 x 8 reps Alternate
Standing 4 x 10 reps Stiff Legged
Dumbbell Curls Deadlifts

4 drop sets x V-Grip

10,8,8,8 Reps Pull-Downs 5 x 12 reps Unilateral
Standing
Calf Raises
4 x Max Reps Pull-Ups
Comment: On pullups, rest 2 min between sets

3 x 10 reps Reverse
Barbell Curls

14
 WEIGHT TRAINING WEEK 4-6

DAY 3 CHEST/TRICEPS DAY 4 SHOULDERS/ABS

4 x 20 reps Push-Ups 3 x 15 reps Dumbbell
Butterfly
Comment: These are in addition
to the warm-up ones.

4 x 10 reps Incline Barbell 3 drop sets x Seated

Bench Press 10,8,6,6 Reps Barbell Press
Comment: Do one set of 10 reps, then 8,
then 6, then 6 reps & repeat 2 more times
for a total of 3 sets
3 x Max reps Bench Dips 4 drop sets x Bilateral
10,10,8,6 reps Standing
Dumbbell
Presses
4 x 10 reps Flat Bench 4 x 15 reps Standing
Dumbbell Lateral
Flyes Raises

4 x 10 Reps Flat Bench 4 x 15 Reps Bent Over

Barbell Press Dumbbell
Lateral Raises

3 x Max reps Bench Dips 3 x 20 reps Sit-Ups

Comment: Rest 2 min between sets, add
weight with a dip belt if you do 12+ on each set

3 x 10 Reps Incline Barbell 3 x 20 Reps Crunch

Triceps (or Rope
Extension Crunch)

3 x 10 reps Narrow Grip 3 x 20 reps Lying Windmill

Push-Up

3 x 15 Reps Flat Bench

Ab Superman

15
THIS IS A 5-DAY SPLIT ROUTINE
»QUADS/GLUTES
»BACK/BICEPS
»SHOULDERS/ABS
»HAMSTRINGS/CALVES WEIGHT TRAINING WEEK 7-9
»CHEST/TRICEPS
Note: Rest time is 30 seconds between sets
DAY 2 BACK/BICEPS
1 x 25 reps Pull-Ups
DAY 1 QUADS/GLUTES Comment: Do as many sets as needed
to complete 25 reps

5 x 5 reps Barbell Squat

4 drop sets x Unilateral
8,8,6,6 Reps Bent Over
Dumbbell Row
5 x 10 reps Barbell Comment: Do one set of 8 reps, then 8,
(Stationary) then 6, then 6 reps & repeat 3 more times
for a total of 4 sets.
Lunge
Comment: No rest between left and right. 1 x 25 reps Pull-Ups
5 x 10 reps Sumo Squats Comment: Do as many sets as needed
to complete 25 reps

4 x 10 reps Bilateral
3 x 15 reps Bilateral Bent Over
Duck Butt Dumbbell Row
SUPER SET WITH

4 x 10 Reps V-Grip
3 x 15 Reps Unilateral Pull-Downs
Leg Presses
Comment: No rest between left and right.
3 x 10 reps Standing
3 x 15 reps Bilateral Barbell
Leg Presses Biceps Curl
TRIPLE SET WITH
3 x 16 Reps Alternate
3 x 20 Reps Bilateral Standing
Glute Thrust Biceps Curl
TRIPLE SET WITH
3 x 10 reps Bilateral
Standing
Hammer Curl
Comment: Rest after each triple set.

16
 WEIGHT TRAINING WEEK 7-9

DAY 3 SHOULDERS/ABS DAY 4 HAMS/CALVES

3 x 20 reps Side Lying 5 x 10 reps Romanian
External Shoulder Deadlifts
Rotations
Comment: No rest between left and right.

1 drop set x Seated 4 drop sets x Bilateral Lying

3,6,6,8,10 Reps Barbell Press 10,10,8,8 Reps Leg Curls
Comment: Rest 2 min between sets Comment: Do one set of 10 reps, then 10,
then 8, then 8 reps and repeat 3 more times
for a total of 4 sets
3 x 20 Standing 4 x 10 reps Stiff Legged
Lateral Raises Deadlifts

4 x 15 reps Bilateral 4 x 8 reps Unilateral

Bent Over Lying Leg Curls
Dumbbell
Lateral Raises
5 x 5 Reps Standing 5 x 15 reps Unilateral
Barbell Standing
Shoulder Press Calf Raises
Comment: No rest between sets.

4 x 10 reps Seated
Barbell Press
Comment: Rest 2 min between sets

4 x 20 Reps Straight Leg

Hanging
Leg Raises
SUPER SET WITH

4 x 16 reps Side Hanging

Leg Raises
(per side, alternating)

4 x 15 Reps Sit-Ups
(Decline Bench)

3 x 25 reps Lying Windmill

17
WEIGHT TRAINING WEEK 7-9

DAY 5 CHEST/TRICEPS
4 x 10 reps Flat Bench
Dumbbell
Press
SUPER SET WITH

4 x Max reps Push-Ups

4 x 6 reps Narrow Grip

Bench Press

4 x 6 reps Incline
Dumbbell
Bench Press

3 x 15 Reps Incline Barbell

Triceps
Extension
SUPER SET WITH
3 x Max reps Narrow Grip
Push-Ups

3 x 8 Reps Overhead
Barbell Triceps
Extension

18
 THIS IS A 5-DAY SPLIT ROUTINE
»LEGS/GLUTES
WEIGHT TRAINING WEEK 10-12 »CHEST/TRICEPS/DELTS
»BACK/BICEPS/FOREARMS
DAY 1 LEGS/GLUTES »QUADS/LOWER BODY
THIS PROGRAM IS TIMED. IT MEANS YOU WILL DO YOUR »ABS
SETS ON TIME INSTEAD OF REPS. YES, THE TIME FRAME Note: Rest time is 30 seconds between sets
ALLOW A CERTAIN AMOUNT OF REPS, BUT IGNORE THAT
AND ONLY USE THE TIME SUGGESTED IN THE PROGRAM.
60 secs x 5 sets Deadlifts
Comment: Rest 30 seconds between each set. DAY 2 CHEST/TRICEPS
DELTS
3 x 8 reps Incline
90 secs x 5 sets Wide Legged Barbell
Squats Bench Presses
Comment: Rest 60 seconds between each set.

3 x 10 reps Flat Bench

60 secs x 5 sets Split Squats Dumbbell
Comment: No rest between left and right.
Presses

3 x 8 reps Incline
90 secs x 5 sets Bilateral Dumbbell
Leg Press Bench Presses
Comment: Rest 60 seconds between each set.

3 x 8 reps Narrow Grip

60 secs x 4 sets Bilateral Bench
Lying Leg Curl Presses
SUPER SET WITH

3 x 20 Reps Side Lying

30 secs x 4 sets Unilateral External Shoulder
(Alternating) Rotations
Leg Curls Comment: No rest between left and right.
Comment: Rest 30 seconds after each super set.
3 x 8 reps Incline Barbell
45 secs x 3 sets Barbell Triceps
(Stationary) Extensions
Lunges
TRIPLE SET WITH
3 x 8 Reps Unilateral
45 secs x 3 sets Unilateral Dumbbell
Glute Thrust Kickback
TRIPLE SET WITH

3 x 8 reps Overhead
45 secs x 3 sets Unilateral Barbell Triceps
Leg Presses Extensions
Comment: Do all reps on left for all three sets,
followed by same procedure on right. Rest 30
seconds after both left and right legs are done.
3 x Max Reps Push-Ups
Comment: Rest 30 seconds after each set.
120 secs x 2 sets Lying Bilateral
Glute Bridge

Comment: Rest 30 seconds between each set.

19
 WEIGHT TRAINING WEEK 10-12

DAY 3 BACK/BICEPS DAY 4 QUADS/

FOREARMS LOWER BODY
3 x 8 reps Pull-Ups 5 x 10 reps Bilateral
Leg Presses

3 x 6 reps Underhand 5 x 10 reps Narrow

Grip Stance
Barbell Rows Squats

3 x 6 reps V-Grip 3 x 20 reps Alternating

Pull-Downs Side Lunges

3 x 10 reps Seated 3 x 30 reps Unilateral

Cable Rows Leg Extensions
3 x 6 Reps Unilateral
(Alternating)
Standing 3 x 15 Reps Bilateral
Biceps Curls Leg Presses
3 x 6 reps Unilateral
(Alternating)
Standing 5 x 10 reps Split Squats
Hammer Curls
3 x 10 Reps Standing
Reverse
Barbell Curls 3 x 15 Reps Front Squats
(for the extensor muscle of the forearms) Comment: Rest 30 seconds after each set

3 x 10 reps Seated
Dumbbell
Forearm Curls
Comment: Rest 30 seconds between each set.

20
WEIGHT TRAINING WEEK 10-12

DAY 5 ABS
3 x 30 reps Russian
Twist
SUPER SET WITH

3 x 30 reps V-Ups

3 x 20 reps Straight Leg

Hanging
Leg Raise

3 x 20 reps Side
Hanging
Leg Raise

3 x 15 Reps Flat Bench

Ab Superman

3 x 20 reps Ab Roller
Comment: Rest 15 seconds between each set.

21
 THE HEALTHY
THE CARDIO PROGRAM GENTLE WAY PROTOCOL
How much cardio should you do? Use a heart rate monitor but be aware that it’s an
I created two approaches here: individual reading. Unfit individuals will initially have
The “GENTLE”, healthy way AND the a higher heart rate which will decrease over time.
“CARDIO FROM HELL” protocol. READ more about this in Cardio 4 Leanness.
Cardio from Hell is NOT intended to *Use Perceived effort when you are learning how
be used by you who are underweight. your different zones feel.
The protocol requires either enough
muscle mass to compete in fitness Many times the heart rate products recommend a
OR you’re overweight and have many lower heart rate for people over 30 which for YOU will
pounds to lose. feel too easy. In these cases follow perceived effort,
There is increased risk of losing and if 90% MHR feels too light it’s because either
muscle with this protocol. The more fat your personal Max is higher, or the whole heart rate
you have to lose, the more catabolic it monitoring concept shows another flaw. We don’t
can be. Losing weight =catabolic. know yet how accurate it truly is ;-)
The best way to MAINTAIN muscle
mass on a strict fat loss protocol is to WEEK 1-2
weight train hard and maintain a high 2 (days) x 30 min @ 70 % MHR
protein intake; plus avoid crash dieting. WEEK 3-4
THIS CHALLENGE IS NO STARVATION 2 (days) x 30 min @ 75 % MHR
DIET SO YOU WILL BE FINE. WEEK 5-6
2 (days) x 20 min @ 80%
WHO SHOULD DO CARDIO? WEEK 7-8
*Your BMI is high and you are 2 (days) x 10 min @ 85%, 10 min @ 75% MHR
overweight. WEEK 9-10
*Your BMI is normal and you’ve been 2 (days) x Intervals: 5 min warmup, 1 min all out
weight training for more than 1 year intensity followed by 2 min recovery. Repeat 5
*You want leanness over max muscle times. 5 min Cool down
gain
WEEK 11-12
WHO SHOULD NOT DO CARDIO 1(day) x Intervals: 5 min warmup, 1 min all out
intensity followed by 2 min recovery. Repeat 5
MORE THAN MAX ONCE A WEEK
times. 5 min Cool down
FOR HEALTH REASON?
*Your BMI is LOW 1 (day) x Intervals: 5 min warmup, 2 min all out
*You’re trying to GAIN weight intensity followed by 4 min recovery. Repeat 4
*You’re new to weight training times. 5 min Cool down
*You’re skinny and have no butt at all 1 (day) x 30 min @ 75% MHR

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THE EXTREME CARDIO
FROM HELL PROTOCOL WEEK 1-2
This is where you are dead serious about 6 (days) x 60 min @ 70 % MHR
getting ripped and shaped in record time. WEEK 3-4
This protocol will be very strenuous.THIS 6 (days) x 60 min @ 75 % MHR
IS NOT A CHILD’S PLAY. THIS WILL KICK WEEK 5-6
YOUR BUTT. Big fat warning triangle on 2 (days) x 20 min @ 80%, 4 x 90 min @ 65% MHR
this protocol: WEEK 7-8
2 (days) x 10 min @ 85%, 4 x 75 min @ 70% MHR
WHEN TO DO THE WEEK 9-10
CARDIO FROM HELL SESSIONS? 1(day) x Intervals: 5 min warm-up to start
BEST SPLIT is to separate it from weight
training. You’re primed to burn fat when 1 min all out intensity followed by 2 min recovery.
you supplement with FD BURN, before Repeat 5 times. 5 min Cool down
you’ve eaten carbs, example: the morning. 5 (days) x 90 min @ 65% MHR
However, studies have not proven this
WEEK 11-12
protocol is more beneficial than eating
2 (days) x Intervals: 5 min warm-up to start
before cardio!
SECOND BEST is BEFORE your weight 1 min all out intensity followed by 2 min recovery
training. Repeat 6 times. 5 min Cool down
THIRD BEST is ANYWHERE YOU CAN FIT
5 (days) x 90 min @ 70% MHR
IT IN.

EQUIPMENT AND STYLES

FOR YOUR CARDIO WORKOUTS
LOW IMPACT:
Elliptical machine, stationary bike, uphill walking, and running (on incline or hills), etc.
MEDIUM IMPACT:
Stair master/ Step mill (walk and run), jump rope, bleacher stairs, hard sand sprints,
grass sprints, running track, row machine, etc.
HIGH IMPACT:
Sprints on hard surface, running on flat treadmill, kick boxing, sparring, etc.

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 SAMPLE WORKOUT SCHEDULE
THE FULL WORKOUT PROGRAM cardio and weights
will be different depending on when you do the workouts,
how many depending on your program and how you fit it in. B&B = BUILD & BURN
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 B&B WK 1 B&B WK 1 REST/CARDIO B&B WK 1 B&B WK 1 B&B WK 1 REST/CARDIO

WEEK 2 B&B WK 2 B&B WK 2 REST/CARDIO B&B WK 2 B&B WK 2 B&B WK 2 REST/CARDIO

WEEK 3 B&B WK 3 B&B WK 3 REST/CARDIO B&B WK 3 B&B WK 3 B&B WK 3 REST/CARDIO

QUADS/HAMS/
WEEK 4 BACK/BICEPS GLUTES/CALVES REST/CARDIO CHEST/TRICEPS REST/CARDIO SHOULDERS/ABS REST/CARDIO
QUADS/HAMS/
WEEK 5 BACK/BICEPS GLUTES/CALVES REST/CARDIO CHEST/TRICEPS REST/CARDIO SHOULDERS/ABS REST/CARDIO
QUADS/HAMS/
WEEK 6 BACK/BICEPS GLUTES/CALVES REST/CARDIO CHEST/TRICEPS REST/CARDIO SHOULDERS/ABS REST/CARDIO

WEEK 7 QUADS/GLUTES BACK/BICEPS REST/CARDIO SHOULDERS/ABS HAMS/CALVES CHEST/TRICEPS REST/CARDIO

WEEK 8 QUADS/GLUTES BACK/BICEPS REST/CARDIO SHOULDERS/ABS HAMS/CALVES CHEST/TRICEPS REST/CARDIO

WEEK 9 QUADS/GLUTES BACK/BICEPS REST/CARDIO SHOULDERS/ABS HAMS/CALVES CHEST/TRICEPS REST/CARDIO

CHEST/TRICEPS/ BACK/BICEPS/
WEEK 10 LEGS/GLUTES DELTS REST/CARDIO FOREARMS LEGS/GLUTES ABS REST/CARDIO
CHEST/TRICEPS/ BACK/BICEPS/
WEEK 11 LEGS/GLUTES DELTS REST/CARDIO FOREARMS LEGS/GLUTES ABS REST/CARDIO
CHEST/TRICEPS/ BACK/BICEPS/
WEEK 12 LEGS/GLUTES DELTS REST/CARDIO FOREARMS LEGS/GLUTES ABS REST/CARDIO

DO NOT WORRY ABOUT not doing cardio before or after

weight training. It’s MINOR details. JUST FIT THE STUFF IN!

ALWAYS double check with your medical doctor about supplementation.

SUPPLEMENTS Info here is a suggestion only and is not a personalized program.
FIGHTERDIET SUPPLEMENTS: HOW TO USE FD BCAAs: Take 8 capsules
FD Whey, FD greens, FD Burn, FD Pump, with 8oz of water. Additional servings may be
FD Beta Alanine, FD BCAA, and FD Creatine taken after training throughout the day.
HOW TO USE FD WHEY: Use as suggested on HOW TO USE FD BETA-ALANINE:
the menu. Weigh the powder since one scoop is Take up to four (4) capsules 20-30 minutes
24 grams (less than an oz) and here you use 30 before workout.
grams total (1 oz)
HOW TO USE FD GREENS:
HOW TO USE FD BURN: Take according to 1 scoop with meal. Do not use with pre workout
label. Over time you’ll feel less of a ‘buzz’ which is or post workout shake.
due to your brain being familiar with the stimulants. (Note: The reason you should not pair your Greens
It does not mean it’s not promoting fat burning. supplement with your pre/post is because Vitamin A,
D and K are fat soluble and for the most benefits needs
Do NOT increase to be consumed with fat.)
the dosage over max to get the buzz.
Do NOT combine with regular coffee or other HOW TO USE FD CREATINE:
caffeinated drinks. Use decaf coffee for taste like Mix 1 scoop with 8oz of water or beverage of
I do if you like. your choice

HOW TO USE FD PUMP: Take according to

label. You can combine with FD BURN but it can
be very strong. SEEK MEDICAL APPROVAL. More
is NOT better.

24
FIGHTERDIET.COM/ATHLETE/STORE/FIGHTER-DIET-SUPPLEMENTS

CLICK CLICK
HERE HERE CLICK CLICK
TO BUY TO BUY HERE HERE
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NOW NOW

FD WHEY Protein Fighter Diet Greens FDXtreme PUMP FDXtreme BURN

This product comes from grass is the most complete greens is designed to fuel your is vital for those seeking to build
fed, hormone free cows according supplement there is. With over 70 performance and motivate you muscle while staying lean. With
to strict EU Standards. Great different fruits, vegetables, and for productive workouts. Fighter BURN, your body experiences
tasting and mixes easily! vitamin superfoods, there simply Diet’s FDXtreme PUMP blend increased metabolism and
• Non-GMO isn’t anything more you can want! of ingredients is perfect for a higher rate of fatty acid
• Low-fat Our quality greens powder can anyone wanting to exercise mobilization. Green tea extracts
• Naturally sweetened help with digestion, detoxifying longer with less muscle fatigue. provides the perfect environment
• No artificial flavors or colors the body, as well as being anti- for fat burning. Fighter Diet’s
• No preservatives inflammatory by nature and FDXtreme BURN alerts your mind
packed full of probiotics, equivalent before any strenuous exercise so
of 10 servings of vegetables! that you can concentrate your
efforts.

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FD BCAAs FD BETA-ALANINE FD CREATINE

• Triggers protein synthesis Elevated muscle carnosine levels has been shown to:
• Stimulates growth and repair lead to: • Increase PoweR
• Reduces muscle breakdown • Extended Endurance* (increased sets/reps)
and fatigue • Quicker Muscle Recovery* • Increase Muscle Strength
• Greater Muscle Strength* • Increase Lean Muscle Mass
• Increased Peak Performance • Increase Energy for Muscles
Capabilty* • Decrease Recovery Times

BONUS OPTIONAL
SUPPLEMENT LIST ADDITIONAL SUPPLEMENTS TO CONSIDER:
This is a list of supplements *calcium hydroxyapatite or calcium citrate 500 mg taken 2-3 times a day (unless you eat a lot of
I like. All optional: dairy daily).
*vitamin D3 1000-2500 IU per day. Take with meal.
Heliocare *omega-3 5 grams (5 capsules) daily taken with greens and a meal.
L-tyrosine *NAC 3 x 500 mg per day (optional but very good for your whole body).
Quercetin *kelp 1-2 capsules per day with food.
*creatine monohydrate 2.5 grams per day with your whey protein shake pre workout or with
R-ala a carb rich meal (your biggest carb containing meal).
Natural E complex with gamma
tocopherols and tocotrienols
Magnesium Glycinate
Vitamin C with bioflavonoids
Bio-Sil
GLC Glucosamine complex

25
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for continuous updates!

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Fighter Diet © 2016 Build and Burn 12-Week Challenge Challenge. All Rights Reserved. Reproduction without permission prohibited.

26
 I hope you enjoy this
eBook! Use a journal
to keep track of your
progress. Go hard, get
buff and have FUN!

Pauline Nordin
FIGHTER DIET INC.®
www.fighterdiet.com
www.fighterdietchallenge.com

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