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Foods that help to Lose Fat and Gain Muscle


A right food at the right time does wonders to the body. Whether a person wants to build that extra muscle or an athlete trying to stay fit or a normal person who just wants a healthier lifestyle, food plays an important role in achieving the respective goals. Adding the required protein per one’s goal with a proper exercise routine will certainly have positive impact in one’s health.For body builders, a high protein diet with regular workouts will stimulate the muscles. In addition to the high protein diet, inclusion of healthy fats, healthy carbohydrates, nutrients like selenium, calcium, iron, magnesium, potassium, copper and other vitamins is a must.


Intake of ostarine protein helps in building muscles. Intake of Fat helps in fat loss because when the body is starved of fats, it tends to store fat. Fruits and vegetables have minerals and vitamins that is required for the body’s recovery from workouts. And last but not least, carbohydrates fuels the muscles and give energy to the body during workouts. Here are some super foods that are best suited for those who want to Lose the unnecessary fat and gain muscle.


1. Chicken Breast


Chicken Breast helps in getting the lean muscle. It is not only a good source of protein that can be synthesized easily by the body for muscle repair caused by workouts but is also a good source of Vitamin B6, Iron, Niacin, Zinc and Selenium. It is best to eat plain chicken.


2. Whole Eggs


Egg is a cheap but rich source of protein. The yolk portion of the has the most nutrients – protein, vitamin A, vitamin D, Vitamin E and cholesterol. This naturally increases the body’s testosterone levels.


3. Fish Oil


Fish Oil is always helpful in reducing inflammation in the body. In addition, it lowers the body fat and increases testosterone levels. You can get fish oil from eating fatty fish or if not, try the fish oil supplement.


4. Wild Salmon


Wild Salmon is the best source of omega-3 fatty acid. If you are think of the farm-raised salmon, then it does not have omega-3. Hence, Wild salmon is the best.


5. White Turkey


White Turkey is best for those who do not want saturated fat in their diet. It contains close to 0% saturated fat. A combination of spinach, quinoa and turkey works great.


6. Red Meat


If it is a grass-fed beef, then red meat contains fair amount of Proteins, vitamin B12, Iron, zinc, creatine, carnosine and omega-3.


7. Flax Seeds


Flax Seeds are good source of protein, omega-3 and fibres. As mentioned above, flax seeds can be taken with yoghurt and berries before going to bed. But make sure to take flax seeds in ground form instead of flax oil as flax oil does not contain any fibre.


8. Virgin Olive Oil
Virgin Olive Oil contains monounsaturated fats and protects us from cancer and heart diseases. Add 1 or 2 Tbsp. of olive oil to your daily diet.


9. Nuts


Nuts have proteins, fibre, vitamin E, zinc, potassium, magnesium and mono / poly unsaturated fats. As nuts are caloric dense, it helps people who want to gain weight. Mix almonds, walnuts, cashews, hazelnuts, etc., and take it as part of the diet.


10. Yoghurt


Yoghurt is a must to maintain the gastrointestinal health, as it contains good bacteria. But take care to consume only plain low fat yoghurt and do not consume frozen yoghurt or yoghurt with added sugar. A combination of yoghurt, berries and flax seeds tastes great.


11. Broccoli


As it is low calorie and has soluble fibre, Broccoli helps in fat loss. It also fights against cancer as it is high in phytochemicals. Other than Broccoli, one can take other cruciferous vegetables like cabbage, cauliflower, kale, etc. as they give similar effects.


12. Spinach


Spinach contains high nutrients. It is also an alkaline food. Thus, Spinach is necessary to prevent muscle and bone loss, to fight cancer and heart disease.


13. Berries


All kinds of berries can be taken as part of the diet whether in fresh form or frozen form. Berries are good antioxidants that prevent diseases like cancer, heart disease and eye disease. Berries can be taken with oatmeal.


14. Quinoa


Known as the “King of Grains”, this grain is high in fibre and protein. It is also gluten free and tates great. Best when eaten after workout.
15. Oats


Make a shake with Oats and whey and consume after workout. It reduces cholesterol and is high in soluble fibre.


16. Tomatoes


When you are doing strength training, have tomatoes in paste form along with pasta or pizza after the workout. Tomatoes in paste form is more bioavailable and they help in preventing cancer.


17. Oranges and Apples


Oranges contain Vitamin C and Apple contains Pectin. While Orange is good for fighting diseases, apple is good for weight loss and contains antioxidants.


18. Carrots


Carrots are rich fibre food and has a low calorie. As it contains Vitamin A, it is good for the eye-health.


19. Green Tea


Green Tea is a good antioxidant and it also helps in speeding up fat loss and improves the blood sugar. It is effective to have green tea in the morning.


20. Water


Water is very important for muscle recovery. Consume good amounts of water to prevent dehydration during work outs.A proper diet should include the above foods as part of the diet. Proteins, vegetables, fruits and fats should be taken every 3 hours. Carbohydrates should be taken only after the work outs. Do not forget to drink 2 cups of water with each meal. Build muscle, lose fat and stay healthy!