Okay so I wen5 to the gnc and they told me syntha 6 is high in fat content. Are there better options?

And no xplode they said is kinda old news and theres better alternatives like c4 etc

Each year, supplements typically tend to improve with research. Actually a better option is Phase 8 for protein; you'll notice in the serving, there are fewer calories, HALF the grams of fat, reportedly good flavor, and MORE protein! 52% vs. 44%!

As for Creatine (pre-workout), you can try MusclePharm Assault, MusclePharm creatine, and a third option, for a cheaper alternative there is Muscletech NanoVapor.

Okay cool thanks man. Ill let you know of my progress. I got a bunch of concerts coming up and then ill be starting

I recently discovered the MMA/Wrestling/Boxing board and saw your post and it instantly inspired me and I felt like I could relate because I've just gone through some shit and deleted my Facebook and all the other social networking sites, so I have to ask, can you help me?

I'm 17, soon to be 18, and plan on joining the Military, I weigh 203, I'm 5' 10" so I'm not that overweight, but I would just like help with my diet and what I should do each day for my exercises.

Any advice is appreciated, thank you!

Hey, welcome!

I'm glad to hear that my experience has inspired you. Depending on your physical preference, you'll have to decide what you want to do. Are you focusing on a strength background or a speed background? You'll have to specify what your fitness goals are in order for me to evaluate and give you a few examples of work out routines and diet plans. When you have a moment to respond, let me know.

I'm about average on Speed and Strength, I want to be above average on speed and strength but I don't want to look bulky, I want to look like a threat, but not completely unapproachable. If that makes any sense. I've lost 2 pounds so now I'm 199 but I'd like to be about 160-170, thanks in advance!

Basically the ideas for a work out would be broken down like this with a higher emphasis on cardio;

Monday: Chest/Back
Start off with a good stretch and run first of course.

I prefer incline bench press for the main chest lifting workout;
12 reps at 1 set.

alternate with wide lateral pull downs (machine) or wide gripped pull-ups with your body weight (or add weight to a belt and chain if you can do 12 reps easily)

You'll want to alternate between both workouts for 3-4 sets of 12. Increase weight if desired.
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Next, you will move on to chest fly work outs (fly machine or dumbbell fly) and lateral pulls with the cable machine; you will alternate these like the other two workouts; you can also add in your ab workout.

For core, do as many ab movements as you can. Start with full sit ups, oblique turns with a medicine ball or oblique crunches, and lumbar back extensions with added weight. You can alternate these within the chest fly/pull workouts.

If you have a dry sauna at the gym, go there for about 15 minutes and get a good stretch.

This basically summarizes your Mondays; considering you ran a good distance in addition prior to the lifting, you'd have burned a lot of calories doing so. With this, you must replenish with a post-workout protein shake (Syntha-6 is good); since you want to keep your bodyweight the same, it's important to remember that you want to consume about 1g:1lb of protein to your bodyweight. In your case, 190g a day of protein. ALWAYS hydrate each day.

Tuesday: Biceps/Triceps
Again, alternate between barbell bicep curls and tricep pulldowns for 3-4 sets of 12
-Incorporate abs as explained before
Next, target a different angle; look up (hammer curls with dumbbell) for biceps and (french press) for triceps. Again for 3-4 sets of 12.

Wednesday: Legs/Core
Do 90 Degree Barbell squats 3-4 sets of 12, then move on to all leg machines; quads extensions alternate with hamstring curls, then move on to calf raises.
-Incorporate abs

Thursday: Shoulders/Back

-Same as Monday, but instead of Incline Bench/Chest flys, incorporate seated military press and dumbbell raises instead for the same reps.
-Core as before

Friday: Legs/Biceps/Triceps
Add a bit of Tuesday+Wednesday with core.

Weekend: You can do a 2 mile cardio flush if you feel like it, otherwise just rest.
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Cardio Schedule:

Monday: Longer run (do as much as you can do but don't tire yourself out for the week)
Tuesday: Shorter run (do less than Monday)
Wednesday: Same as Monday
Thursday: Like Tuesday, but a bit longer
Friday: Same as Monday

Always keep hydrated, and make sure to take a post work out each day you're working out. Syntha-6 is a good post-workout; taken about 10 mins after a good workout after your lifting. Normally drink NO-Xplode 1-2g before workout (This will help with your energy level and muscle gain).

how can i get cut and strong like chael sonnen was on his fight vs silva 1 ?

pm'd for info

It depends, what is your current gym routine? Do you like cardio?



For your height, even 145 lbs is considered to be on the more "solid" side. So you're basically focused on getting leaner, which is good. Your breakfast schedule is also good. I do not recommend any "bars" or meal bars actually. To cut weight it's plain and simple; you lose more calories than you take in. While doing this healthily, that is all you need to do. Have multiple meals throughout your day and eat foods that are low in sugars and fats especially. Dairy must be consumed rarely along with red meats. Either at the gym or outside, you should focus on long distance running/walking at whichever pace you are able to do. Keep in mind of the "fat burning zone" for heart rate[~120+bpm].

With a strict diet, a dedicated focus to cardio along with muscular endurance (your accessible fitness options are perfect) along with 4-5 days a week to train you should be able to cut down to 145 lbs within that timeframe. It is very possible.