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DOC TESTOSTERONE GB GB link: One – IntroductionAbout the authorHow I beganChapter Two – Who this book is forThe ‘Magic Bullet’Setting realistic expectationsChapter Three – Diet & nutritionThe ‘key’ to successThe best dieting methodIntermittent fastingCarb-cyclingOther dieting methodsFood: the good and the not so good‘Sometimes’ foodsOther foods to be wary of‘Magical’ foods and supplementsAlcoholHow many calories?My stance on daily calorie countingThe 70-30 ruleFiguring out your caloric intakeMacronutrientsThe once-only food journalChapter Four – Training mistakes & misconceptionsRelying on supplementsChanging programs too oftenTraining only the ‘mirror’ musclesOver trainingNot training to ‘maximum’Not tracking progressSticking to one rep rangeDoing too much cardioSpending too long trainingWorrying about ‘Starvation Mode’Thinking you’ll ‘bulk up’ lifting weights (ladies)Chapter Five – TrainingTraining methodology & periodizationGoal settingRep rangesCompounds vs isolationMachines vs free-weightsTraining to failureThe HGH FlushNumber of days and session lengthCircuits, weights or cardio?Range-of-motionThe ‘mind-muscle’ connectionMy stance on ‘abdominal’ trainingStress, sleep & recovery Chapter Six – Reveal The SteelProgram outlineWhat you’ll needHow many days to trainThe ‘Stage’ systemExample structureHow to follow the programStage 1: Outline + RoutinesStage 2: Outline + Routines Stage 3: Outline + Routines Stage 4: Outline + Routines + DietChapter Seven – The next stepChapter Eight – How to perform ‘extreme’ exercises