If you want a Fighter Diet body, you have to live the Fighter Diet life. This includes intense training, select supplementation, and hard work. In this week's episode of Ask the Fighter Diet Girl, I lay down the law on all three topics. Fighter school is in session!
Ask The Fighter Diet Girl Episode 3
Watch The Video - 03:02
What's the most badass workout you've ever done?
The most badass workout I've ever done was in 2009. It was a KAPAP training course. It was anti-terrorist training. There were Israeli guys just yelling in my face, "Down to the ground!" I was doing push-ups nonstop on my knuckles on concrete. They were bleeding like crazy for three weeks after. I almost had a staph infection. The workout was 10 hours of running and being thrown into walls. Big, 240-pound guys were using me like a punching bag. I remember it, and I am so happy I did it, but that was crazy.
What are your top three favorite supplements?
My favorite supplements are probably vitamin E, protein powder, and greens.
Vitamin E is a strong antioxidant that supports cardiovascular health. There are various forms of vitamin E, but I prefer tocotrienols. Tocotrienols have had more research conducted on them than tocopherols, and they have a lot of strong science behind them.
I love various types of protein powder, including whey, casein, egg, and even pea protein. It's good to have easy food for your muscles, and that is what protein powder provides.
A greens supplement is a natural source of many micronutrients and antioxidants. Fighter Diet Greens is from my own line. It's a greens powder with vitamins, minerals and phytochemicals. I put it in a shaker and use it for two of my meals. If you don't eat vegetables, you need greens.
Remember, no matter what supplements you take, you have to eat for your goals. That's most important. You want to be lean? Don't eat McDonalds. If you want to be fat, do. Eat food that gives you satisfaction and helps you feel full and happy. You have to provide your body with all the nutrients it needs: vitamins, minerals, protein, fats, and carbs.
What's the best rep range for building muscle?
My favorite rep range for building muscle is 10-12 reps, with a short rest period between sets. On paper, this rep range is suggested to increase testosterone and growth hormone more than low reps. Think about the guys at the gym who do 1-3 reps, then sit for 5 minutes reading magazines. Who does that? It's the big, fat dudes who don't compete in bodybuilding.
Fight for more intensity, faster training, and more reps. Hard mechanical work is really good to increase muscle mass.