How to build up big armmuscles like Tom Hardy

[transformershy]

If you lift light weights with high reps then that's a sign that it's too easy. I'm talking about over 12 reps. That's what women do lol. Lift big in order to get big. But certainly not too heavy. If you lift around the 2 to 5 reps range you're only going to build strength. 7 - 9 reps is ideal for size. However if you're a beginner then I suggest 12 reps. You don't want to over load yourself. Your body has to get used to handling heavy weight as well as the movements.

By the way I could design you a workout routine. Just answer this, how long have you been working out for? Try to be precise. And what kind of weight lifting exercises do you do?

I believe I started working out on November 2010. But back then I didn't know much. I just followed my uncle to the gym and did some lifting. I just wanted to get big so I ate everything and drank a lot of chocolate proteindrinks. I did get big, but so did my stomach
I went from 75 kg to 85 kg, but now I'm down to 75 kg again (more muscles than I used to have).

I don't know all the names of the exercises that I do, but I do:
- dips in the air
- dips on a bench (btw, which of the dips methods are more effective?)
- benchpress
- legpress
- deadlifts (started today)
- hangups
- chinups
- bicycle (abs)
- dumbell exercises - free lifting
- chestmachines
- armmachine that you press forward and back
- metalstick with weights on the sides - I lift them up in the air
- cardio (4x4 intervall running)

 

[Mister Meddle]

I believe I started working out on November 2010. But back then I didn't know much. I just followed my uncle to the gym and did some lifting. I just wanted to get big so I ate everything and drank a lot of chocolate proteindrinks. I did get big, but so did my stomach
I went from 75 kg to 85 kg, but now I'm down to 75 kg again (more muscles than I used to have).

I don't know all the names of the exercises that I do, but I do:
- dips in the air
- dips on a bench (btw, which of the dips methods are more effective?)
- benchpress
- legpress
- deadlifts (started today)
- hangups
- chinups
- bicycle (abs)
- dumbell exercises - free lifting
- chestmachines
- armmachine that you press forward and back
- metalstick with weights on the sides - I lift them up in the air
- cardio (4x4 intervall running)

^^ Sounds like my first year of lifting. You're not necessarily a beginner. Your body must be used to the moves by now. At this point you should be able to do more advance routine. This is the workout routine that I'm currently using and I think you could benefit from it if you're looking to build mass. Unlike many people I also target the smaller muscles that don't get as much love. I always need 4 days to workout.

If this is too much then let me know. I could shorten it if you're incapable of training more than three days. And forget about the 45 minute cardio workouts. You can only focus on one thing at a time. If you want to build muscle then focus on that. You can't get rid of a gut and build muscle at the same time. You need to consume more calories than your body would normally require to maintain your size.

Jog or go on the elliptical for 5 to 10 minutes to warm up your body. Stretch the muscles you're about to work on to prevent injury. Stay hydrated. Rest 80 seconds between sets when doing chest or legs. Rest 60 seconds between sets when working on all other muscle groups (biceps, triceps, abs, back, etc). Rest 2 to 3 minutes between exercises. I suggest keeping a stop watch or use the one from your phone. If you don't keep track of time then the workout could go on too long. Don't include the warm up (cardio, stretching and warm up set) to your 45 minute time limit.

Mondays: Chest and Triceps

Dumbbell Bench Press - One set, 15 - 20 reps (warmup set)
Dumbbell Bench Press - Three sets, 7 - 9 reps
Decline Push Up - Three sets to failure
Incline Dumbbell Bench Press - Three sets, 7 - 9 reps
Regular Push Up - One set to failure
Triceps Cable Pull Down - Three sets, 7 - 9 reps
Dumbbell Seated Triceps Extension - Three sets, 7 - 9 reps
Dips - One set to failure

Wednesdays: Back, Biceps and Forearms

Pull Up - Three sets to failure
Lateral Cable Pull Down - Three sets, 7 - 9 reps
Bent Over Dumbbell Row - Three sets, 7 - 9 reps
Bicep Dumbbell Preacher Curl - Three sets, 7 - 9 reps
Dumbbell Hammer Curl - Three sets, 7 - 9 reps
Dumbbell Wrist Curl - Three sets to failure
^^ Be careful with the wrist curl. Use very light weight and high reps. You don't want to hurt a tendon in your wrist.

Fridays: Shoulders, Traps and Legs

Seated Dumbbell Shoulder Press - Three sets, 7 - 9 reps
Dumbbell Lateral Raise - Three sets, 7 - 9 reps
Dumbbell Shrugs - Two sets, 7 - 9 reps
Barbell Upright Row - Two sets, 7 - 9 reps
Barbell Squat (warm up) - One set, 15 - 20 reps
Barbell Squat - Three sets, 7 - 9 reps
Leg Extension - Three sets, 7 - 9 reps
Leg Curl - Three sets, 7 - 9 reps

Saturdays: Abs and Calves

Personally I do my abs at home with no weight but you can do whatever you want. Chose any three ab exercises with or without weights/machines. Do three sets and as many reps as you wish.

Standing Calf Raise Machine - Three sets, 7 - 9 reps
Seated Calf Raise - Three sets, 7 - 9 reps

 

[Mister Meddle]

And please, if you go to the gym with your uncle then make sure he's spotting you. Especially when you do the bench press and barbell squats. Be VERY careful, keep a perfect form and don't push yourself too much. The last thing you want is to be stuck in the middle of a bench press and accidentally drop the weight on your chest.

 

[uniqueweasel]

This may help:

http://www.youtube.com/watch?v=VJ0lHEd9Eyg

 

[Mister Meddle]

It's a cool video for Tom Hardy fans but they only show like 3 exercises. Plus I doubt he got into shape by only doing body weight exercises. There's a reason big guys lift big at the gym instead of doing push ups and crunches at home.

 

[transformershy]

Mondays: Chest and Triceps

Dumbbell Bench Press - One set, 15 - 20 reps (warmup set)
Dumbbell Bench Press - Three sets, 7 - 9 reps
Decline Push Up - Three sets to failure
Incline Dumbbell Bench Press - Three sets, 7 - 9 reps
Regular Push Up - One set to failure
Triceps Cable Pull Down - Three sets, 7 - 9 reps
Dumbbell Seated Triceps Extension - Three sets, 7 - 9 reps
Dips - One set to failure

Wednesdays: Back, Biceps and Forearms

Pull Up - Three sets to failure
Lateral Cable Pull Down - Three sets, 7 - 9 reps
Bent Over Dumbbell Row - Three sets, 7 - 9 reps
Bicep Dumbbell Preacher Curl - Three sets, 7 - 9 reps
Dumbbell Hammer Curl - Three sets, 7 - 9 reps
Dumbbell Wrist Curl - Three sets to failure
^^ Be careful with the wrist curl. Use very light weight and high reps. You don't want to hurt a tendon in your wrist.

Fridays: Shoulders, Traps and Legs

Seated Dumbbell Shoulder Press - Three sets, 7 - 9 reps
Dumbbell Lateral Raise - Three sets, 7 - 9 reps
Dumbbell Shrugs - Two sets, 7 - 9 reps
Barbell Upright Row - Two sets, 7 - 9 reps
Barbell Squat (warm up) - One set, 15 - 20 reps
Barbell Squat - Three sets, 7 - 9 reps
Leg Extension - Three sets, 7 - 9 reps
Leg Curl - Three sets, 7 - 9 reps

Saturdays: Abs and Calves

Personally I do my abs at home with no weight but you can do whatever you want. Chose any three ab exercises with or without weights/machines. Do three sets and as many reps as you wish.

Standing Calf Raise Machine - Three sets, 7 - 9 reps
Seated Calf Raise - Three sets, 7 - 9 reps

I do not have time to work out 4 times a week due to my Masters degree that I'm currently taking + I got a full time job.
Can I take abs workouts at the end of those 3 workout days?

Also, any ideas how to get rid of thigh fats? I'm not fat in any way, but my thighs are a little larger than normal. That's why I'm so keen on doing my intervall running by the end of my workouts.
Or maybe I don't have to if I do a lot of leg workouts and deadlifts...?

I've been doing cardio intervall running for like 3-4 months now and I feel that I've lost some thigh fats. I'm a little bit afraid if I cut out the cardio totally and at the same time trying to gain musclemass, some of the mass will be on gained on my thighs again.
Suggestions?

You said that it was important to keep your body hydrated throughout the day with a least one gallon of water. That's a lot - can some of it be compansated with other liquids like skim milk or juice? I mean, they do contain water too, yes?

Can you do an indepth of your food intake on a normal day as well??

 

[Mister Meddle]

If you can't drink a gallon then drink as much as possible. Milk and juice are liquid so they'd work also. But they contain calories so don't fill up on them lol. It's possible to get fat from drinking too much juice, that's if you consume too many calories.

This is the thing with losing fat and building muscle. In order to lose fat you need to consume less calories than you require to maintain your size. Usually 20% below your maintenance if you're looking to burn the fat. But if you want to build muscle then it's the opposite. You need to consume more than your maintenance level. Normally it would be about 20% more calories than you'd normally consume to maintain.

So how is it that you're going to burn fat if you're consuming more calories to build muscle? And how is it that you're going to build muscle if you're consuming less calories to burn the fat? There's no way around it. If someone says differently then they're a liar.

This is what body builders do. They have their own seasons or phases. Bodybuilders would spend a couple to a few months in a bulking phase where they only focus on building muscle and consuming more calories. Once that phase or season is over they go into a "cutting phase". They spend a couple months burning the excess fat. Then they'd spend some time maintaining and repeat.

When you're bulking or cutting you need to be very precise with what you eat. I have a calculation that I use to determine my caloric need. It's based on my weight, height, age and activity level. 30% of those calories must be protein, 50% carbs and 20% fats. I have a long list of foods with the nutrition facts and I put everything together to determine what I eat on a daily basis. I eat the same thing every day so I can keep track of everything. Because, if I accidentally under eat or over eat, it could slow down my process. That's why it's good to be precise.

If you want to get in shape by May then you're going to need to make a decision. It's a little over 2 months away and you'll be lucky to pack on 7 pounds of muscle by then. It isn't extremely noticeable but it's pretty good. But you won't have enough time to lose the excess fat.

The question is what do you want to focus on between now and May? Losing the fat or building muscle? If you want to show up looking muscular because of Bane then you could wear loose camo pants to hide the fat on your thighs. And the vest wouldn't expose much stomach fat. If you're showing off muscular arms then that's all the people would notice about you.

And no, you don't want to add the abs or calves to any of the other days. Or else the workouts would go over the 45 minute time limit. I'll provide you with a proper 3 day split that's just as effective.

 

[transformershy]

If you can't drink a gallon then drink as much as possible. Milk and juice are liquid so they'd work also. But they contain calories so don't fill up on them lol. It's possible to get fat from drinking too much juice, that's if you consume too many calories.

This is the thing with losing fat and building muscle. In order to lose fat you need to consume less calories than you require to maintain your size. Usually 20% below your maintenance if you're looking to burn the fat. But if you want to build muscle then it's the opposite. You need to consume more than your maintenance level. Normally it would be about 20% more calories than you'd normally consume to maintain.

So how is it that you're going to burn fat if you're consuming more calories to build muscle? And how is it that you're going to build muscle if you're consuming less calories to burn the fat? There's no way around it. If someone says differently then they're a liar.

This is what body builders do. They have their own seasons or phases. Bodybuilders would spend a couple to a few months in a bulking phase where they only focus on building muscle and consuming more calories. Once that phase or season is over they go into a "cutting phase". They spend a couple months burning the excess fat. Then they'd spend some time maintaining and repeat.

When you're bulking or cutting you need to be very precise with what you eat. I have a calculation that I use to determine my caloric need. It's based on my weight, height, age and activity level. 30% of those calories must be protein, 50% carbs and 20% fats. I have a long list of foods with the nutrition facts and I put everything together to determine what I eat on a daily basis. I eat the same thing every day so I can keep track of everything. Because, if I accidentally under eat or over eat, it could slow down my process. That's why it's good to be precise.

If you want to get in shape by May then you're going to need to make a decision. It's a little over 2 months away and you'll be lucky to pack on 7 pounds of muscle by then. It isn't extremely noticeable but it's pretty good. But you won't have enough time to lose the excess fat.

The question is what do you want to focus on between now and May? Losing the fat or building muscle? If you want to show up looking muscular because of Bane then you could wear loose camo pants to hide the fat on your thighs. And the vest wouldn't expose much stomach fat. If you're showing off muscular arms then that's all the people would notice about you.

And no, you don't want to add the abs or calves to any of the other days. Or else the workouts would go over the 45 minute time limit. I'll provide you with a proper 3 day split that's just as effective.

Ok, waiting for the 3 day split workout program.
Guess I'll cut out the cardio and just bulk.
But if I can't get rid of the fat after my bulking-period, I WILL HUNT YOU DOWN WITH MY BANE MASK LIKE A DOG CHASING CARS! XD

 

[Mister Meddle]

Haha. Well whenever you want to cut (I say wait a couple to a few months) come back to me and I'll explain everything. I must warn you if you ever decide to come after me I'll knock you out and steal your Bane mask.

When you lift weights you want to change your workouts every month. If your muscles are too used to the routine then you'll hit plateau and your progress will slow down.

Do 5 - 10 minutes of cardio (such as elliptical or treadmill) to warmup before each workout. Also stretch your muscles before each workout, especially your shoulders. Follow this routine for the next month. And make sure to have a spotter. Especially for the bench presses and squats. If the weight at 7 - 9 reps is too heavy for you then don't hesitate to bring the weight down and do more reps. Just be careful with everything.

Mondays:
Dumbbell Bench Press - 1 set 15 - 20 reps. This is a warmup set. Don't include it in your 45 min. time limit.
Dumbbell Bench Press - 3 sets, 7 - 9 reps - rest 80 seconds between sets.
Incline Bench Press - 3 sets, 7 - 9 reps - rest 60 seconds between sets.
Wide Grip Push Up - 1 set to failure
Triceps Cable Pull Down - 3 sets, 7 - 9 reps - rest 60 seconds between sets.
Seated Dumbbell Triceps Extension - 7 - 9 reps - rest 60 seconds between sets.
Do any two ab exercises of your choice. Use ab machines w/weight to make the exercises more intense and to cut time. Do 3 sets each and as many reps as you want. Rest 60 seconds between sets.

Wednesdays:
Wide Grip Pull Up - 1 set to failure. This is a warmup set don't include it in your 45 min. time limit.
Wide Grip Pull Up - 3 sets to failure - rest 60 seconds.
Lateral Cable Pull Down - 3 sets, 7 - 9 reps - rest 60 seconds.
Bent Over Dumbbell Row - 3 sets, 7 - 9 reps - rest 60 seconds.
Preacher Curl (barbell or machine) - 3 sets, 7 - 9 reps - rest 60 seconds.
Dumbbell Hammer Curl - 3 sets, 7 - 9 reps - rest 60 seconds.
Seated or Standing Calf Raise - 3 sets, 9 - 12 reps - rest 60 seconds.

Fridays:
Seated Dumbbell Shoulder Press - 1 set, 15 to 20 reps. Warmup set, don't include in 45 minute time limit.
Seated Dumbbell Shoulder Press - 3 sets, 7 - 9 reps - rest 70 seconds.
Front Plate Raise - 3 sets, 7 - 12 reps - rest 60 seconds.
Dumbbell Shrug - 3 sets, 7 - 9 reps - rest 60 seconds.
Barbell Squat - 1 set, 20 - 30 reps. Warmup set.
Barbell Squat - 3 sets, 7 - 9 reps - rest 90 seconds.
Leg Extension - 3 sets, 7 - 9 reps - rest 60 seconds.
Leg Curl - 3 sets, 7 - 9 reps - rest 60 seconds.

EDIT: If you don't know what some of these exercises are then check out the websites below. They will explain the exercises and show the proper form.
http://www.bodybuilding.com/exercises/
http://www.shapefit.com/training.html

Or you could search the specific exercise on YouTube to see how it's done.

And if you want you could do another ab workout (weight free) at home on Saturdays. It would take about 15 minutes. No equipment required. If you want this bonus then let me know.

And make sure to keep a journal with you during workouts. Like a small notebook and pen. Write down all of your numbers so you could keep track of your progress throughout time.

And you might want to look into creating pre and post workout shakes. If you know how to.

 

[transformershy]

Haha. Well whenever you want to cut (I say wait a couple to a few months) come back to me and I'll explain everything. I must warn you if you ever decide to come after me I'll knock you out and steal your Bane mask.

When you lift weights you want to change your workouts every month. If your muscles are too used to the routine then you'll hit plateau and your progress will slow down.

Do 5 - 10 minutes of cardio (such as elliptical or treadmill) to warmup before each workout. Also stretch your muscles before each workout, especially your shoulders. Follow this routine for the next month. And make sure to have a spotter. Especially for the bench presses and squats. If the weight at 7 - 9 reps is too heavy for you then don't hesitate to bring the weight down and do more reps. Just be careful with everything.

Mondays:
Dumbbell Bench Press - 1 set 15 - 20 reps. This is a warmup set. Don't include it in your 45 min. time limit.
Dumbbell Bench Press - 3 sets, 7 - 9 reps - rest 80 seconds between sets.
Incline Bench Press - 3 sets, 7 - 9 reps - rest 60 seconds between sets.
Wide Grip Push Up - 1 set to failure
Triceps Cable Pull Down - 3 sets, 7 - 9 reps - rest 60 seconds between sets.
Seated Dumbbell Triceps Extension - 7 - 9 reps - rest 60 seconds between sets.
Do any two ab exercises of your choice. Use ab machines w/weight to make the exercises more intense and to cut time. Do 3 sets each and as many reps as you want. Rest 60 seconds between sets.

Wednesdays:
Wide Grip Pull Up - 1 set to failure. This is a warmup set don't include it in your 45 min. time limit.
Wide Grip Pull Up - 3 sets to failure - rest 60 seconds.
Lateral Cable Pull Down - 3 sets, 7 - 9 reps - rest 60 seconds.
Bent Over Dumbbell Row - 3 sets, 7 - 9 reps - rest 60 seconds.
Preacher Curl (barbell or machine) - 3 sets, 7 - 9 reps - rest 60 seconds.
Dumbbell Hammer Curl - 3 sets, 7 - 9 reps - rest 60 seconds.
Seated or Standing Calf Raise - 3 sets, 9 - 12 reps - rest 60 seconds.

Fridays:
Seated Dumbbell Shoulder Press - 1 set, 15 to 20 reps. Warmup set, don't include in 45 minute time limit.
Seated Dumbbell Shoulder Press - 3 sets, 7 - 9 reps - rest 70 seconds.
Front Plate Raise - 3 sets, 7 - 12 reps - rest 60 seconds.
Dumbbell Shrug - 3 sets, 7 - 9 reps - rest 60 seconds.
Barbell Squat - 1 set, 20 - 30 reps. Warmup set.
Barbell Squat - 3 sets, 7 - 9 reps - rest 90 seconds.
Leg Extension - 3 sets, 7 - 9 reps - rest 60 seconds.
Leg Curl - 3 sets, 7 - 9 reps - rest 60 seconds.

EDIT: If you don't know what some of these exercises are then check out the websites below. They will explain the exercises and show the proper form.
http://www.bodybuilding.com/exercises/
http://www.shapefit.com/training.html

Or you could search the specific exercise on YouTube to see how it's done.

And if you want you could do another ab workout (weight free) at home on Saturdays. It would take about 15 minutes. No equipment required. If you want this bonus then let me know.

And make sure to keep a journal with you during workouts. Like a small notebook and pen. Write down all of your numbers so you could keep track of your progress throughout time.

And you might want to look into creating pre and post workout shakes. If you know how to.

Is there a technique on doing pullups easier? I seriously can't do a whole lot of them. And are you supposed to go up and down really fast or drop down slowly?

Not sure what you mean with pre and post workout shakes. I usually eat a handfull of almonds and something else with protein content an hour before I hit the gym. And after my work outs I drink proteinpowder with water.

You say workout rotations are important. Do you switch your routine every month? If yes, I would like to have more workout programs>!

 

[Mister Meddle]

The only way to fix that is start out doing as many pull ups as you can. Throughout time you'll be able to do more. Even if it's only a few or a couple. We all have to start somewhere, right? If you're bulking then your strength will improve. Your pull ups life will improve by the end of the phase.

Pre and post workout shakes should be similar. Have a protein shake before your workouts to make sure you're in an anabolic state. Post workout shake should have protein and carbs. What I do is I mix protein powder with either apple juice or Gatorade. The reason you want shakes (instead of food) before and after workouts is because fluids are digested quicker.

Eating almonds in general is great. I eat 'em too. As well as natural peanut butter which is a hundred times more delicious and rewarding. But make sure you're not having too much fats. Moderation is the key. Count the calories, fat, carbs and protein and try to be precise. If you eat too much (even if it's healthy food) then you could wind up adding more fat during your bulking phase.

I change my routine every month. I do drop-sets in the last week of the workout routine before switching things up. Stick with the one I posted for a few weeks. I'll post a couple more shortly.

 

[transformershy]

Question:
Is it better to buy pure whey protein powder or whey protein powder mixed with carbs and aminocacids?

Regarding amino acids:
I've read that proteins are broken down to amino acids, so why do people sell amino acids in liquid form at health stores?
I think the difference between proteins and amino acids is that proteins have a structural form that can contrast muscles, while amino acids are just the building blocks.

Can somebody please shed some light on amino acids for me?
Is buying liquid amino acids waste of money?

 

[Mister Meddle]

Waste of money if you're eating enough protein. I learned this the hard way for years and a number of other bodybuilders are saying the same thing. Stick with creatine but you'd HAVE TO drink at least a gallon of water on a regular basis. Because it allows more water into the muscles. Muscle isn't only dry tissue but water as well so if you have more of it your muscles will look fuller and it'll increase your strength. This supplement has the best reputation and it's HIGHLY recommended by majority of hardcore weight lifters. If you're low on energy then also look into caffeine supplements. And when I say that I don't mean Pepsi, coffee or over-priced energy drinks. Take green tea pills but make sure they have caffeine. That's what I do to make sure I get the most out of my workouts. Creatine and caffeine.

 

[OutRiddled]

Tom Hardy probably had a personal trainer, dietician, and his own gym. Just saying..

 

[Mister Meddle]

But it doesn't make it more effective. You could achieve the same or better results by spending time doing research and experimenting. I didn't need a personal trainer or a dietician but it's not like I took any illegal enhancements.

 

[OutRiddled]

But it doesn't make it more effective. You could achieve the same or better results by spending time doing research and experimenting. I didn't need a personal trainer or a dietician but it's not like I took any illegal enhancements.

Which means you took enhancements, just not the illegal variety.

 

[Mister Meddle]

Which means you took enhancements, just not the illegal variety.

Nope, pro hormones are now illegal dude. Just food, vitamins and water. The good old fashion way.

 

[HoochRosevelt]

Alright Mister Meddle, I'm on day two of your workout and loving it man. I haven't been to the gym in like two years and have been going the last month or so. I was mostly doing cardio for weight loss but I wanted my muscle mass back so started lifting.

 

[Mister Meddle]

That's terrific man. I had no idea others were following along. Just follow everything carefully and watch your body transform. But make sure you eat enough for mass gain.

 

[transformershy]

Workout routine is great indeed

But I have a question regarding cuttingperiods.
Can you tell me the essentials what happens there? Is it just normal workouts with cardio included?

 

[Mister Meddle]

Great to hear that you're enjoying the workouts.

And yeah when you're cutting it's pretty much the same thing but you add cardio. This is where you would add your interval work after your weight training. And you would reduce your calorie intake. The only way to burn fat is to consume slightly below maintenance level. But if you starve the muscles and if you're burning off too many calories then your body will begin to eat the muscle tissue. That's why it's important to be precise when you're cutting. You don't want to accidentally eat too much, otherwise your progress will slow down. And you don't want to eat too little otherwise the mass you spent months building will disappear.

Since you're bulking are you eating enough calories?

 

[transformershy]

Yeah man, trying to take in protein once an hour now with nuts and drinking skimmilk and water.

 

[Mister Meddle]

Alright that's great. Food is the most important thing. Oh and also try to get at least 7 - 9 hours of sleep. And avoid alcohol as much as possible. That could really put your hard work to waste unless it's moderately on the rare occasion. The muscles actually grow when resting, not necessarily the other way around. Try to increase your bench press by a rep or two weekly. If you're not then something would need to get modified with your diet. And try to make sure all of your numbers are increasing but don't push yourself too far.

 

[hulk24]

come one all this advise is for sissies. It's obvious that the only way to get big arms like bane is to add more cowbell.

 

[Yurka]

Being that this thread has taken a turn towards more serious weightlifting and dieting, and since Meddle is the resident expert, I have a question.

I'm 5'10, 178 and in good shape (work out 3-5 days a week and diet). I still have some fat around my midsection but I've been doing intense running and dieting but can't seem to shake it off. Is there any type of diet or foods I can take that will help burn more fat? Any advice on when/what to eat and how often maybe?