Inside you will learn what parts of your diet directly affect body composition and which key variables must be manipulated in the gym to ensure steady progress.
I honestly believe this book is an invaluable resource for anyone new to lifting weights or who feels like their current routine is not optimizing their efforts and yielding quality gains. I have cited scientific studies and references for every claim.
Inside this book...
Nutrition
- Calories & Energy Balance
- The Macronutrients
- Fats
- Carbohydrates
- Protein
- Water
- How Many Calories You Should Eat
- Food Selection & What to Eat
- Meal Frequency & Timing
- How to Count Calories
- Supplementation
Resistance Training
- Compound vs. Isolation Exercises
- Barbells, Dumbbells & Machines
- Volume & Progression
- Repetition Tempo
- Tracking Progress
- Rest
- Form
- Upper Body Pushing Exercises
- Upper Body Pulling Exercises
- Leg Exercises
- A Simple Routine
- Aerobic Exercise
- Stretching & Foam Rolling