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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
*UPDATED* Nutrition Part Four: The Official Skinny Fat Solution Meal Plans
Introduction
Meal Plan V1
Meal Plan V2
Meal Plan V3
Meal Plan V4
Meal Plan V5
Meal Plan V6
Meal Plan V7
Example Macronutrient Sources
Example Diet: 160-lb Male
Example Diet: 190-lb Male
Example Diet: 145-lb Female
Training Part One: Laying the Groundwork
Introduction
How Quickly Can We Progress?
Muscle Mass 101
Wasted "Newbie" Gains?! (7:56)
*UPDATED* Training Part Two: The Official Skinny Fat Solution Training Plan
Program Structure
Techniques
Phase 1: Bodyweight Basics
Phase 2: The Fundamentals
Phase 3: Progression
FAQ
Exercise Substitutions
Training Part Three: 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 Four: 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 Five: 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 Six: Bonus 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
Fixing Weak Points: Quadriceps (Legs)
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