The Leangains Method

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

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).

But it took me a long time to realize that excellence isn’t achieved by giving people what they want. More often than not, they don’t know themselves.

Early Morning

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

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

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 Deadlift: body weight x 2.5

Those who already know the basics—that’s probably you, reading this—fail because they do too much, eat too little, and don’t have the patience or discipline to pace themselves.

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).