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.