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The Skinny Fat Solution
Nutrition Part One: The Problem
The Skinny Fat Epidemic
Why the Epidemic is Maintained
The Ferrari Model of Fitness
The Goals
Video: Introduction (10:05)
Nutrition Part Two: The Variables
Calories 101 (9:47)
Recomposition 101 (11:10)
Protein 101 (9:27)
Fat 101 (6:12)
Carbohydrates 101 (5:39)
Cardio
Flexible Dieting: The Secret Revealed?! (8:23)
Micronutrients (5:30)
Alcohol
The 21st Century Is Screwing Us!
Meal Timing
Intermittent Fasting (16:54)
Supplements
Nutrition Part Three: The Skinny Fat Solution
Tracking Food Intake (18:09)
How To Track Progress (11:48)
The Skinny Fat Solution
BONUS: The Skinny Fat Solution Nutrition Calculator
Example Build-A-Diet
Nutrition Conclusion
Nutrition Part Four: Example Meal Plans
Example Diet: 160-lb Male
Example Diet: 190-lb Male
Example Diet: 145-lb Female
Example Macronutrient Sources
Training Part One: Laying the Groundwork
Introduction
How Quickly Can We Progress?
Muscle Mass 101
Wasted "Newbie" Gains?! (7:56)
Training Part Two: The Factors
Training Frequency
Training Volume
Training Intensity & Ideal Rep Range
Weight Selection & Training To Failure
Rest Periods
Progressive Overload (10:51)
The Triple Trade-off
Building Your Ideal Split
Exercise Selection
Deadlifts: A Powerful But Unnecessary Exercise
Training Part Three: Putting It All Together
Training Differences with Age
Additional Ways to Overload
Muscle Anatomy
Breaking Through Strength Plateaus
Building Your Training Plan: The 10-Point Checklist
Strength Standards
Case Study: Me
Training Myths
BONUS: The Skinny Fat Solution Strength Tracker
Training Part Four: Weaknesses
Weak Points & Muscle Imbalances
Fixing Weak Points: Chest
Fixing Weak Points: Biceps
Fixing Weak Points: Quadriceps (Legs)
Fixing Weak Points: Abs
Fixing Weak Points: Deltoids (Shoulders)
Training Part Five: Example Training Plans
Beginner Training Plan
Late Beginner/Intermediate Training Plan
Intermediate Training Plan
Abdominal Training (with Example Training Plans)
Additional Information
Video: Closing Statements (7:57)
FAQ
Terminology Glossary
About the Author
Thank You
Sources
Disclaimer
Nutrition Conclusion
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