Contents

Chapter One –  The Lean Appearance

Grades of Lean body

Chapter Two – Strength And Muscularity

Accomplishing the Muscular Appearance

Training for Hard & Solid Muscle Mass

Diet for Muscle Gains and Fat Loss

Cardio and Fat Loss

Chapter Three –  Understanding The Way Caloric Deficit Works

Chapter Four –  Shredding Cutting Method

Counting Your Macros

Phase 1 – Know Your Maintenance Calories

Phase 2 – Set Your Calorie Intake

Phase 3 – Set Your Protein Intake

Phase 4 – Set Your Fat Intake

Phase 5 – Set Your Carb Intake

Developing Your Meal Scheme

Meal Scheme Example.

Reefed Period

Reefed Meal Scheme Example.

Weekly Scheme

Accelerated Fat Loss Condition

Getting Below 10 % Body Fat

Chapter Five –  Adaptable Dieting

What about dessert ?

Meal Scheme example that includes dessert

What about alcohol consumption ?

Quitting the alcoholic mentality

Establish a sober existence

Fitting Alcohol into your scheme

Chapter Six – Strength Program

How to develop an attractive physique

Strength Training Plan

Workout 1 – Shoulders & Back

Workout 2 – Lowerbody & Biceps

Workout 3 – Chest & Triceps

RPT Formula

Pushing Your Limits

Method #1 – Alter the reps

Method #2 – Mastering Rotation

Chapter Seven -­ Cardio = Fat Loss.?

No to Cardio ?

Advantage of Cardio Exercise

Too much of a good thing

Putting Cardio into your Viewpoint

Why Cardio Should Be Used

Cardio Tips and Hints

Cardio Workout Plan

1.) Interval Treadmill Training

2.) Steady Cardio

Walking Method

Chapter Eight –  Maintenance Mode

Adjust macros for your maintenance

Booming calories from 3 Sources

Maintenance Diet Scheme

Chapter Nine –  Crucial Fitness Standards

"THE END"