Everything you need to know to increase muscle mass while minimizing body fat.

• 48 pages of detailed advice, tips, and recipe ideas

• Calculate Resting Metabolic Rate, calorie and macronutrient needs

• Time your meals and strategize macro intake to make the most out of your workouts

• Specific foods to target to support your goals

• Meal prep tips and strategies to make this EASY

• Sample one-week meal plan

• Easy, delicious, nutrient-dense recipes

• All evidence-based. No bro-science.