The Leangains Method

to high fiber intake. You’ll also be getting less energy (calories) than you think, so don’t be shy, and pile on the veggies. For men, I recommend a fiber intake of 45 grams per day, accomplished with 1 kilogram (2.2 pounds) of broccoli and two large apples. Women would do well with 30 grams

For women in the 115-to-155-pound range, the corresponding advanced strength goals are 0.9 x bodyweight bench, 1.1 x body weight chin-up, 1.5 x bodyweight squat and 1.8 x bodyweight deadlift. Relative to men, women have much less muscle mass around the chest area and shoulder girdle (men have much higher androgen-receptor density in this particular

Early Morning

squats, deadlifts, bench presses, chin-ups, triceps extensions, and calf raises.

In practical terms, this means you’ll be eating 300 grams of protein on a 2,000-calorie diet.

Strength Goals: Advanced Under the exact same conditions as the previous example, three out of four of the following goals should be reached within five years, along with all of the strength goals listed under “intermediate”: Bench press: body weight x 1.5 Chin-ups or pull-ups: body weight x 1.5 or 15 reps with bodyweight. Squat: body weight x 2 De

Also read: “Early Morning Fasted Training” (ref. 48).

Strategy: Eat lots of vegetables, preferably dark leafy greens.

you only want to buy one protein powder, make sure it’s casein, or a milk protein isolate (80 percent casein and 20 percent whey).