Lean and Hard

MACKIE SHILSTONE is the author of Maximum Energy for Life, The Fat-Burning Bible, and Lose Your Love Handles. He is the Ochsner Health System's Performance Enhancement Expert and Director of Health and Fitness at the Ochsner Heart and Vascular Institute.

Acknowledgments. Introduction: They Said It Couldn't Be Done. PART ONE: Learn the ABCs of High-Intensity Training. 1 What Lean Muscle Will Do for You. 2 Manage Your Hormones to Build Muscle. PART TWO: The Lean and Hard Nutritional Program. 3 Performance Nutrition: Eat to Build Muscle and Increase Metabolism. 4 The Lean and Hard Food Exchange List: The Right Proteins, Carbohydrates, and Fats. 5 Lean and Hard Meal Plans for High Performance. 6 Lean and Hard Performance Supplementation: Maximize Your Workout to Build Lean Muscle. 7 The Lean and Hard Nutrition Supplementation Schedule. PART THREE: The Lean and Hard High-Intensity Workout. 8 Managing Intensity: Understand Your Body's Energy and Fuel Systems. 9 Lean and Hard Warm-Ups and Drills: What You Need to Know before You Begin Your High-Intensity Workout. 10 The Lean and Hard High-Intensity Exercises. 11 The Lean and Hard Workout. PART FOUR: Your Daily Muscle-Building Guide. 12 The Lean and Hard Workout Program Guide. Resources. Index.