Early Morning

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

One cup of coffee every other hour throughout the day burns 150 calories—nothing to scoff at. Better yet, the increase primarily affects fat metabolism (ref. 17,18).

There’s a Swedish proverb, Den som gapar efter mycket mister ofta hela stycket, which is roughly translated as, “The one who wants everything often loses all.”

The Leangains Method is formulated for lifters who want to shed fat as fast as possible while maintaining or increasing muscle mass and strength, with a minimum of effort and needless complexity. That is, effort and complexity that cannot be scientifically, logically, or behaviorally justified shall hold no place in the diet, or dominion over the

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

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

Strategy: Include a fruit in your pre-workout and post-workout meal.

Great things are done by a series of small things brought together. —Vincent Van Gogh