The Lean Muscle Diet: A Customized Nutrition and Workout Plan--Eat the Foods You Love to Build the Body You Want and Keep It for Life! Hardcover – December 23, 2014

The themes woven throughout this book - scientific, sustainable, customized and flexible - are a big part of what make The Lean Muscle Diet unique, appealing, effective, and a breath of fresh air.It might sound unbelievable to say that The Lean Muscle Diet shows you how you can eat the foods you love and that eating the foods you prefer is precisely how to get lean and stay lean for life, but that's exactly what this book delivers - along with the science to back it up.The diet industry today is rife with gimmicks, pseudo-science and out-right fraud. Co-author Alan Aragon is arguably the number one advocate for and authority on evidence-based nutrition, so there is no one better to debunk diet myths and misconceptions. If you want the truth about low carb, paleo, and anti-dairy, anti-wheat, anti-gluten, anti-meat and other forbidden food mentalities that pervade the industry today, then this book is for you.The authors do not demonize individual foods or attack other programs. In fact, The Lean Muscle Diet acknowledges that all weight loss diet programs are right - well, at least about something - they all have their own way of getting you to eat less, whether they admit it or not. The difference in the Lean Muscle Diet is, you get the relief of knowing that unless you are intolerant or allergic, you don't have to obey any strict rules that involve cutting out wheat, grains, gluten, dairy, meat or any of the foods you love. You simply have to learn how to make the foods you prefer fit into the calorie, protein, carbohydrate and fat levels that are suited for your body, your goals and your activity.Recent attempts by other experts to communicate the concept of flexible dieting have been commendable but too often, fall short or completely go off the rails, giving the impression that you can (and should) eat more junk food, as long as it "fits your macros." Alan's "80-10-10" system is the best "flexible eating" approach I've seen yet. That's because of how Alan quantifies his definition of flexible eating with specific numbers and (strongly) emphasizes food quality in the same breath as he encourages you to enjoy a little bit of "junky goodness."Even knowing this is a by-the-numbers program that requires a little math, you can relax as the authors point out that in a human body living in the real world, none of this is a perfect science and it doesn't have to be. The big message is that calorie quantity and calorie quality both count.The other author in this two-person collaboration is Lou Schuler, one of the most prolific fitness writers. Lou's writing style makes this book belly-laugh entertaining in parts, as well as informative. It's an easy read that a layperson can take in, absorb and apply quickly. You get just enough science to feel reassured, but not so much it feels like you're reading a clinical journal (readers who want more of the science should look up Aragon's research review).In the second half of the book, Schuler gives you a full body training program made up of the most important barbell and dumbbell exercises, combined with some kettlebell, cable and body weight movements. There are three full-body workouts within each cycle to keep it interesting (good variety). There's a strong emphasis on core training, and warm up and safety are stressed. The training portion includes photos, excellent exercise descriptions with muscle function fully explained, as well as workout charts to take in the program at a glance. Substitutions are easy to make and exercise progressions are provided in the "need a bigger challenge?" sections, so even experienced lifters can get a good workout. It's not a bodybuilder style of training, but leaving out that 5-10% of the training population means its ideal for 90-95% of regular guys.This book is written in the Men's Health style, but I'd recommend it to women as well, as long as the ladies don't mind the masculine references (and jokes). If you're female and you insist on a training book that speaks directly to women, check out Schuler's, the New Rules of Lifting For Women.New readers as well as long-time fans of the authors may correctly note that this is not really a "diet" book at all - not only because nearly half the book is about training, but because it's more like an "anti-diet" book. Traditional "diet" book or not, it's refreshing to see this in the stores on the "diet program" shelves... because that means at least one less fad diet book is up there.Disclosure: I received a review copy of the book prior to publication. I'm a fitness author and have been a follower of Lou since his 2003 Book of Muscle and Alan since 2006 when he started his research review.

Easy to understand and down to earth recommendations. I just started the plan. So far, after a week, I feel a little sore and I have been lifting for one and a half years and lost 25 pounds.

"Theuth, my paragon of inventors, the discoverer of an art is not the best judge of the good or harm which will accrue to those who practice it"This was Thamus' response to Theuth in Plato's Phaedrus. It's also something I've thought about during my search for the "silver bullet" of health/diet. Why do so many fitness gurus who "created" the diet act as if it's the only thing that works 100%? Robb Wolf and Paleo; Sears and Zone; Fasting experts and now this bulletproof guy? These people all start with the premise that they have found the very best diet and move on from there. Workouts aren't much different; you can find a bodypart a day routine, go crossfit, join the fat strong army of Rippetoe's warriors, kettlebell yourself with comrades or maybe learn everything from a mysterious convict who found the real secret to conditioning in his prison cell. The fitness industry is becoming as varied as the Marvel Universe.The reason why this book is so damn good is because neither of the authors have a particular dog in this hunt. Schuler is arguably the best writer in fitness/health and Aragon is the best mind. They have done all the heavy lifting for you; they have analyzed, scrutinized and compiled all the data and research and given the results to the reader. Aragon's analytical mind combined with Schuler's art of communicating to the reader are a win/win. They don't pretend like there's a magic bullet or that everyone will get magic results because they both know espousing that kind of dogma is nonsense. But what they do communicate are the best results we have from the best data so far and it's extremely liberating to hear it from this perspective.This is coming from someone who has found success with nearly every diet/workout out there that's not completely retarded. I've lost weight, gained muscle, looked better and felt better and I've done it all by using completely different methods. So why am I reading a fitness book? Because I haven't touched a weight since September and have let my diet fall down the abysmal DGAF hole. I'm married, have a house full of children and a calendar full of commitments so it's very easy to fall off the wagon ESPECIALLY when you start to lose faith in your wagon driver. And let's face it, if you put yourself firmly in some fitness guru's camp, you are going to find a lot of smart people who have smart reasons to disagree with your fitness guru. You are one internet search away from undermining your whole approach to fitness...So it's nice to not treat your health/diet like a religion and take from the best that's out there.Workouts: I've tried a ton and they've almost all worked. I've gotten the worst results from typical bodybuilding results, gotten great results from lifting routines like Starting Strength and found plenty of meh results as well. The workouts in this book are a great blend of what works from all across the spectrum. It's refreshing to see lifts from a variety of programs and it's not going to require 90mins a day five days a week either.The Lean Muscle Diet will require some work on your end. You'll need to track a few measurements, step on a scale, do some grocery shopping and get in the habit of tracking your calories. But then again, it's about you anyways so I'm sure you knew that prior to reading the book. I highly suggest My Fitness Pal to track calories. After a few days of tracking calories it will be no problemoHere's a few quick gripes about this book:-The reader is sent searching online for a calculator to take measurements and find their bodyfat %. I liked Dave Draper's calculator but I was geeking out on all the different calculators I found and it probably took too much time for me to decide which one was right or accurate. I *hope* Draper's is good, and think it is, but why not just include a formula with the book?-This is for men only. Rodale will probably make $$$ by re-packaging this and tailoring it to women but I already have a few women in mind I wanted to pass it along to and feel it's too focused on guys to do that. I get it, "Men's Health", but I also really like that these two have paired up and know they have a no-BS method for women too and wish this were it for now, but alas, the women can wait.The reason I'm giving this book 5 stars is because I think it can replace any other diet/workout book on your shelf. It is designed to take over your life for the next 6 months (at least) and it spells out very clearly how you will arrive to your goals during that time. I'm looking forward to seeing more reviews after the six month period of this book being published, because results (obviously) speak louder than words

Tutto come da descrizione prodotto👍

Pode pegar todos os outros livros de dieta e jogar no fogo, os autores entregam justamente o que prometem. O livro trata sobre diversas abordagens para que o leitor atinja seu objetivo no fitness. O engraçado é que, apesar do nome, grande parte do livro é dedicado ao treinamento.Em resumo, a dieta proposta busca:- atingir o total de calorias pretendido naquele dia;- atingir a quantidade de macronutrientes (proteína, carbo, e gordura) naquele dia;- Consumir 80% da sua comida com base em alimentos pouco processados;- 10% da quantidade de suas calorias pode vir de junk food (ajuda a aderir à dieta em longo prazo).É um livro que não vai se aprofundar em termos técnicos sobre o processo da dieta, os autores tem obras mais completas sobre isso. Não, este livro foi feito para atingir a massa dos leitores, sem o conteúdo nerd. Acredito que essa abordagem teve seus efeitos positivos (e muitos), mas tem como efeito negativo o fato de não ter sido tratado que as nossas necessidades calóricas mudam de acordo com o que progredimos na dieta.Falta também um capítulo sobre como avaliar o seu progresso e saber quando é preciso fazer ajustes na sua dieta.Mas de todo, é um excelente livro que se estivesse traduzido para o português faria muito sucesso. Os caras são experts e geniais.

Great book! Alan Aragon is at the forefront of evidence-based nutrition and I've been a subscriber of his research review blog for some time now. This isn't a book filled with "broscience", food avoidance lists, magic pills or other pseudo-science. It's not a easy "30-day abs" solution either, but rather a sustainable plan which, if followed consistently, will bring you the results you want in a realistic and sustainable time-frame. A structured resistance training program, lifestyle changes and proper nutrition. Calories in vs out. No magic cures or potions.

Grundlagen der Ernährung werden ideologiefrei dargestellt und ein umfangreicher, abwechslungsreicher Ganzkörpertraingsplan zusammengestellt. Lustig und kurzweilig geschrieben. Kann das Buch nur empfehlen.

There is so much nonsense being written on nutrition and training that finding rare gems like this one has become tantamount to finding a needle in a haystack.First, the book is funny and reads extremely well. Lou and Alan throw instant classics on every page.Second, everything one needs to know about nutrition for health, performance and body composition is in there. Seriously, when the BS is cut away, you don't need an 800-page book to cover what needs to be done for a better body.Thirdly, the fact that everything is made so simple eliminates doubt and allows you to take action right away. Too many people procrastinate because they think they don't know enough or think they can't optimize everything but with Alan's flexible approach to dieting, your life doesn't have to revolve around what to eat.