Table of contents : Title Page Copyright Contents My Backstory What This Book is About Doing Your Own Research Who is This Book For? Starting Out Why Everyone Should Resistance Train and Bodybuild Benefits of Bodybuilding: Natural Bodybuilding Making the Change Getting in the Gym for the First Time Dieting for the First Time Patience, Dedication, Consistency, and Discipline Nutrition My Approach to Nutrition: I. I. F. Y. M. Protein Carbohydrates Fats Alcohol Different Subcategories of Fats and Carbs Other Nutritional Considerations How To Track Macros Meal Examples How Losing Fat Works Physiologically How Building Muscle Works Physiologically Does It Matter When I Eat? Phases of Dieting Cutting and Bulking: Why Not Both At the Same Time? Bulking: What to Expect and Tips Cutting: What to Expect and Tips What to Do After a Cut? Cheat Days and Refeeds How To Track When Going Out to Eat What to Do When You Go Off Track Common Issues with Nutrition Supplements Training The Basics Form Bodybuilding Anatomy and Physiology 101 Progressive Overload How Hard and Long Should I Train? Warming Up Designing A Program Beginner, Intermediate, and Advanced Program Considerations Beginner Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Intermediate Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Advanced How Many Days a Week Should I Train? How Often Should I Change My Program? Do Specific Populations Need to Train Differently? Quality Exercise Selection Based on Muscle Groups Chest: Back: Shoulders/Traps: Abs: Biceps: Triceps: Quadriceps: Hamstrings: Glutes: Calves: Hip abductors: Hip adductors: Are There Exercises That You Absolutely Must Do? How Many Reps and Sets Should I Be Performing? Does Order of Exercises Matter? Special Techniques How Often Should You Max Out? Deloads Cardio Tracking Physique Progress Sleep and Recovery Gym Gear Conclusion