The Leangains Method

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

You should at all times be aware of the best performance in a few key lifts, your body weight and the conditions under which those sets were performed. More on tracking progress and “checkpoints” in “How to Look Awesome Every Day” (ref. 5).

Early Morning

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.”

Strategy: Choose whole foods over processed foods.

Strength Goals: Intermediate These numbers are for a raw (no straps, belt or knee wraps) single repetition. Bench press: bodyweight x 1.2 Chin-ups or pull-ups: bodyweight x 1.2 or 8 reps with bodyweight. Squat: bodyweight x 1.6 Deadlift: bodyweight x 2

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).

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

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