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LEAN Program
Introduction (Watch This First!)
START HERE: Read This First!
Who am I and Why Should You Listen To Me?
Consistency
Read This First Or You Won't See Results
IIFYM Book Download and Starter Guide
PDF Book Download
READ ME
What is IIFYM? Calories and Macros explained.
Step 1: Calculate Your Calories and Macros
Step 2: All Tools Required For Tracking
Step 3: Start Tracking With MyFitnessPal
Step 4: Daily MyFitnessPal Tips
Step 5: Meal Plans & Restaurant Tracking
Test Your Learning
More On Calories
The Twinkie Diet (4:30)
Calculating Your Calories For Fat Loss - Multiple Examples (10:20)
How Tracking Macros = Tracking Calories Explained (6:22)
More on Macros
More Macro Calculation Examples (7:22)
How to Setup MyFitnessPal on Your Phone (4:08)
How To Actually Track Macros (2 Examples) (13:03)
Meal Plans and Meal Timing
Satiety and Why It's So Important
Full Day of Eating Intermittent Fasting 2300 Calories - May 2020
Food Source Template [Download]
New Favorite Foods and Tips [2020 Update]
Instructions and Details of the Following Meal Plans
General Meal Plan - 40% Protein / 40% Carbs / 20% Fat
Afternoon Workout Meal Plan - 40% Protein / 35% Carbs / 25% Fat
Fasted Morning Workout Meal Plan - 30% Protein / 50% Carbs / 20% Fat
Adjusting Throughout Your Journey
Fat Loss Success Spreadsheet Download and Instructions (8:26)
Putting it all Together (How I Setup Everything Before Starting a Cut)
The LEAN Strength Training Routine
The Goal of the LEAN Program
Program Overview
The 9 Mistakes That Diminish Results
Top 5 Exercises For Men and Women
Beginner Workout Routine
Intermediate Workout Program
Guidelines For The Workouts
Evidence Behind the Workouts and FAQs
Lifting For People In a Hurry (3:52)
Yoga and Mobility Routine
FREE Form Checks
BodyWeight Program
The Benefits of Bodyweight Training
Home Workout Routine & Progressions
Cardio Routine
Body-Weight ONLY (0:52)
HIIT Workout: Dumbbells + Body Weight (0:52)
Multiple Pieces of Equipment + Body Weight (1:10)
HIIT Workout: Barbell Complexes (3:33)
HIIT Workout: Cardio Machines and Sprints
HIIT Variation: Conditioning In Your Lifting Workouts
The Fitness Test
A Word on Fasted Training/Cardio
How to Run Your First Mile (For Beginners)
Bonuses
How to Add Macros From Restaurants (WITH Nutritional Information Available) (5:03)
How to Add Macros From Restaurants (WITHOUT Nutritional Information Available) (4:14)
(Updated) Best Fast Food Macros
Intermittent Fasting - A Quick Guide For Those Interested
Tips About IIFYM in General
IIFYM Calculator
IIFYM Cheatsheet
Custom Meal Plan for one of my clients - 366 lbs.
Bonus Mini-Course: Inner Game
Introduction of Inner Game
Environment
Vision
The One Thing
Resources & What's Next
All Links and Resources
Would You Do Me a Favor?
Bonus YouTube Videos
What Foods NOT to Eat to Lose Belly Fat
Why Walking is the Great for Fat Loss
4 Running Breathing Tips for Beginners
Fat Loss for Events (Wedding, etc.)
Best Supplements for Cutting
How to Use a Food Scale
The Benefits of Bodyweight Training
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