Author Archives: TonyLaRocco

Shred Fat Fast with Intermittent Fasting

/ by

Ever think to yourself how great it would be to diet and have the ability to eat almost anything you want? Pizza? Beer? Pasta? Ribs? Burgers? After my son was born, consistant training and diet was very hard. Working late nights and not getting as much sleep caused me to give up alot of my healthier habits. I was watching Youtube about a little something called Intermittent Fasting and wanted to learn more. I found a book called Eat Stop Eat, by Brad Pilon, and was blown away.

So I bought the book, super inexpensive, like $12, and altered my diet right away to something like this.

Wake up-Rich Piana Kill It 1 scoop or 1 scoop of GAT Nitraflex

Intra and Post Workout- 2-3 scoops of Scivation Xtend, MTS Fuel or Core ABC

Meal One 10-16 oz New York Strip, Sweet Potato, Green Beans

Meal Two Chicken Breast, Baked Potato, Asparagus

Before fast 2 scoops Dymatize Cake Batter Protein (DELICIOUS!!!!) Take this before your fast starts.

How long do you fast? starting at 10-12 hour eating window, from here you can incorporate your calories into smaller windows. Say you are in the mood for some pizza, eat some pizza, and follow that with a 16 hour fast.

This style of diet helped me go from 260 to 215 in 5 months. The key to your fast is starting 3-4 hours before bed, than sleep, if you’d like you can have a BCAA drink during this period. They are 0 calorie and excellent when you are on a low calorie diet. Xtend is one of the most popular supplements on the market and tastes amazing, the creator left, Scivation and started his own company MTS. Core Nutritionals, has a solid BCAA as well. Doesn’t taste as good as the other 2, however it contains no artificial colors , with 100 servings and an amazing list of ingredients.

Talk to your doctor first and make sure a fasting diet is something you can do. If it is buy a copy of Eat Stop Eat by Brad Pilon, it’s a quick read and down to $10, all the supplements are not necessary, but if I had to recommend one I would recommend BCAA, and a good preworkout like Kill It or Nutrex Outlift, my current preworkout of choice, or a fat burner like Lipo 6.  Give it a try for a month, what do you have to lose!?


Weight Loss Reviews, Fat Burners

/ by

Fat burners are one of the best selling, and probably most controversial supplements next to test boosters. You read magazines as well as look online you will find all sorts of creations. However I do want to give you some recommendations as well as some tips for what to look for and what to avoid. The magic pill theory is very high with fat burners. They use scientific terms you don’t know, show attractive models to make the product more attractive.

My first rule of thumb is if it’s to true it probably is. If a pill says you can eat anything and you don’t have to workout steer clear. Fat loss comes when you are BURNING FAT! When you workout you burn calories, when you are eating a high-moderate protein diet, with a carb intake of around 1-1 1.5 g of carbs per lb of bodyweight, you will see real changes to your physique. When you workout you burn upwards of 10/20 calories a minute. As good as it sounds it’s also TO GOOD TO BE TRUE LOL.

STICK WITH WHAT’S TRIED AND TRUE: With 1000’s of companies selling you the next best thing it gets confusing, some lines sell you on big name ingredients, some give you huge price tags, at the end of the day it’s all sales pitches and everyone wants to make a buck in this multi-billion dollar industry. What I cay say is i’ll give you a list of tried and true fat burners I HAVE USED  and deliver on their promises… REMEMBER IT DOESN’T MATTER THE PILL OR CLAIM, IF YOUR DIET ISN’T RIGHT NO PILL WILL WORK!!!

Lipo 6 One of Nutrexs best sellers, Lipo 6, has around for years, it is dosed as well so that you don’t have to take pill after pill through out your day. It acts as an effective preworkout supplement as well a great energy supplement to kick start your day. I recommend using it earlier in your day so that it doesn’t keep you up all night, take it on a empty stomach.

Shred JYM A COMPLETE FAT BURNER! Containing Green Tea, Aceytl L-Carnitne, Caffeine, and Tyrosine, it is a clinically dosed high quality fat burner. Dr Jim Stoppani has been running one of the best supplement lines the past few years, and his preworkout is one of the best on the market. It is a 6 pill dosage (3 pills morning and 3 pills afternoon)

These 2 supplements will give you energy, focus, as well as help you burn fat, and suppress appetite. Yohimbine, can be added to your fat burning stack, however it’s one of the supplements that require a high dosage. CLA, is popular however their are far less essential than Green Tea or Carnitine. 2 servings of Carnitine, and a serving of Green Tea, will act as a lighter dosed fat burner, if you are sensitive to stimulants as well.

My advice on fat burners, is to keep the mindset of diet and exercise will get you where you want to go. Supplements can assist and fast track however YOU HAVE TO HAVE THESE 2 FACTORS DOWN!


Weight Loss Reviews, 29 Day Flat Stomach Formula Review

/ by

So upon my review of Derek Wahlers product I would like to say that I am happy to see that after years of boring, brutal cardio a solution has finally come along for those of us who can’t fathom being on a piece of cardio or workout equipment to long, yes I have workout ADD! But seriously how many times if you’ve been to a gym have you worked out and seen the same person on the same machine for an hour plus? I have!

Fact of the matter is the days of thinking we need days and hours to achieve the body we have wanted with more and more research has been proven more and more incorrect as more time goes on. In my early 20’s, when I was on my quest to gain as much muscle as possible, I had gotten a program from a friend of mine who’s next door neighbor was a strength coach, for a local semi-pro football team at the time. Here is the program:

Minute 1-walk



repeat cycle 5 times….. THAT WAS IT!!!!! When I was training for sports in high school, I remember performing 60 minute treadmill sessions, at the highest incline, at a 4.0 speed. I called bs!!!! But being a fan of taking my exercise to the next level I figured I would give it a go. The results were awesome. I was actually leaner and saving 45 minutes of my day! This was in 2004, and the traditional Low Intensity Cardio was still the norm.

Fast forward to 2017, the great thing about this program is it’s 10 minutes!!! I feel like the biggest part of incorporating a fitness regimine is getting the timing down where you are able to spend the time necessary to get the body you want. Whether you have a busy job, are your own boss, a parent, or are just having a hard time trying to figure out how you are going to fit this all into your schedule, than this program will be ideal for you.

That being said I have to give this system 3.5 out of 5 stars, now the guide goes into great detail about exercise and reversing of the hormone leptin, I am not a doctor, but alot of research to this being actually shows diet having more impact on leptin, than exercise. However the workouts laid out in this plan are more than worth the price of this ebook. You will however have to deal with some annoying internet advertising, after you get by the popups,you will get to the meat of the course. So if fast at home workouts that will shed fat off of your body is what you are looking for than this course is worth it.


Weight Loss Reviews, My Review Of The 3 Week Diet

/ by

I am choosing this as my first product review since at the end of the day we all want the quick fix, like it or not we all want the body we have always wanted and if we have a product that gives that to us, it is worth it’s weight in gold.Keep in mind the internet is full of weight loss plans out their that don’t put there money where their mouth is.

This product covers nutrition, workout, as well as motivation, to keep going even when we are having one of those days we just want to say forget about it. Utilizing this diet plan, I lost 8 pounds in 21 days. Nutrition IS KEY IN THIS DIETARY PLAN.

Some days I stuck with under 2000 calories, drank a gallon of water a day and utilized BCAA, preferably MTS Fuel watermelon or Mixed Berry, smaller portions are available, granted I like spending $57 for 90 servings vs $22 for 30, I will make a 3/4 scoop bcaa drink and drink it pre, intra and post workout. If I am on a cutting program I will avoid post or intra workout carb drinks. Trying to get my calories between food and my protein, which I’ll usually do 1-2 scoops after training and 1-2 scoops before sleep.

I give the 3 week workout a 4 star review, if you are trying to get yourself back into shape, or trying to get the body you’ve always wanted 3 weeks will be all you need to get yourself on a solid track, and keep in mind YOU DON’T HAVE TO STOP AFTER 3 WEEKS! I will show you my personal favorite way to train as well as give you a few other choices to get yourself and your body on the track you need to be.


The Ripped Mass Fitness Plan

/ by

Workout 1


Lunges     2 sets of 12 superset with

Squats 1 sets up to 20 superslow repitition, 5-10 seconds down, 10 seconds up

Stiff Legged Deadlift      2 sets 8-12

Calf Raises 3 sets of as many reps as possible. All reps 10 seconds up, 10 seconds down

HIIT Cardio start at 15 seconds all out effort (sprints, jumping jacks, jump rope, burpees) 45 seconds brisk walk and repeat 10 times. You can each week up the difficulty til you’re at 45 seconds all out, 30 second brisk walk. The time frame doesn’t matter. Beginners could start in as little as 4 minutes and see results, advanced athletes could go as long as 20-30 minutes, with intervals personally I feel anything over 16 minutes is overkill. Don’t repeat this for more than 3 days a week post workout, Either before or after Cardio you can insert an ab exercise, Crunches, Scissors,or Leg raises will do. Do 2 sets starting at 10/15 reps and work up to 20 reps


Chest Shoulders Triceps

Flys superset with Flat or Incline Press 2 sets 6-15 reps (once again super slow and controlled on all sets, at that point the intensity is what matters and that you are no longer able to continue your set once the muscle is no longer able to complete a full rep)

Lateral raises superset with Overhead Press 2 sets 6-15 reps

DumbBell Extensions superset with Dips 2 sets as many reps as possible

15 minutes of HIIT Cardio, Ab exercise 2 sets of 15


Dumbell Pullovers superset with DumbBell Row   2 sets of 6-20 reps

Concentration Curls superset with Hammer Curls 2 sets 6-15 reps

15 minutes of HIIT Cardio, with 2 sets of Leg Raises 12-20 reps

Off Tuesday, Thursday, Saturday and Sunday

High intensity is ideal and will give you enough time to live your regular life, build a great body in as little time possible. Nutrition on point, Hard training and recovery is key. Here is some additional reading material in terms of High Intensity Training:

Mike Mentzer

High Intensity Training:The Mike Mentzer Way by Mike Mentzer and John Little

The Wisdom Of Mike Mentzer by John Little

Complete Book Of Weight Training by Mike Mentzer

The Mentzer Method To Fitness by Mike Mentzer

Heavy Duty by Mike Mentzer

Heavy Duty 2 by Mike Mentzer

Ellington Darden

The New H.I.T. by Ellington Darden

Dorian Yates

Blood and Guts by Dorian Yates

A Warriors Story by Dorian Yates

Inserted is a list of 10 books I’ve purchased over the years, whether your budget allows it check some of them out, I DON’T agree with some of Mentzers later philosophies but like I say see what works for you. Dorian Yates guides will save you time and help you sculpt the physique of your dreams in as little time possible as well!

Ripped Mass supplement and diet plan click here


Ripped Mass Diet and Supplement Plan

/ by

Meal 1

Scrambled eggs, bacon, or 1-2 scoops dymatize whey protein, multivitamin

30 minutes later

1 scoop nutrex Outlift, 5,000 IU vitamin d pill, 2 pills Allmax Tribulus

During Workout

Serving of Gaspari SizeOn (if Muscle Building), MTS Fuel (1-2 scoops if cutting)

Post Workout

2 scoops Dymatize whey or MTS Red Velvet protein

90 minutes later

12 oz New York Strip, or Chicken Breast, with sweet potato and green beans, carrots or asparagus in extra virgin olive oil


1 serving of peanuts, 2 scoops of dymatize whey


Seafood, chicken or steak with veggies


greek yogurt

Pretty flexible as well, if you are working you throw shakes in. IF you are only able to eat maybe 3 times a day GET ACTUAL FOOD! You can slam a shake in between to hit your Macros whether you’re going for 100 g of protein or higher. There are studies upon studies, but as long as you get around 100 g, you’ll be fine. You can go for higher protein, the key is finding what works best for you. 0.5-1.0g per pound, is more than enough for muscle growth.

Cycling of carbs will be beneficial as well. I like doing 1 day at 400 g of carbs, 300 the next, 200 the next, than 100 g the next 2 straight days. These days you can substitute any carb with greens, and even instead of intraworkout carbs, use intraworkout Bcaas if this falls on a workout day. after the 2 straight 100 g of carbs days, you’ll do 200, 300, than 400 2 straight days and repeat the cycle.

If you are training later at night I recommend BCAAs or a non-stim preworkout supplement like 5% nutritions Full as f**k, ingredients like Citriline, and Agmatine Sulfate, are usually in the non stimulant pre’s and definatly going to help your endurance and muscle pumps as well. You’ll still eat at least 3 solid meals a day you’ll just fit your training between meal 2 and or 3.

If you miss a meal or supplement don’t freak out. I make enough money to where I can afford to use alot of supplements and eat alot of food. If you’re a broke college student, or a millionaire, the point is hit the weights and eat some food! If weight loss is important, check out the keto diet and iifym as well.

Ripped Mass Fitness Plan click here