B Y K E I T H K L E I N A N D L E E L A B R A D A

DELUXE 12TH ANNIVERSARY EDITION

Y O U R G U I D ET O

A C H I E V I N GS I N G L E - D I G I T

B O D Y F A T

Y O U R G U I D ET O

A C H I E V I N GS I N G L E - D I G I T

B O D Y F A T

NEW, EXPANDED EDITIONPreface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 -

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 - 3

Chapter 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 - 11Why Compete? / Cutting Calories Too Low

Chapter 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 - 27Calories / Protein / Fat / Carbohydrates

Chapter 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 - 37Water / Sodium / Fiber

Chapter 4 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 - 45Daily Journal / The Workout / Training Journal

Chapter 5 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 - 51Rest & Recuperation / Aerobics

Chapter 6 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 - 63Ask Your Doctor / Supplements

Chapter 7 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 - 75On the Road / Fixing Flat Tires

Chapter 8 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76 - 95Competing / Posing / Skin Color / Posing Suits / Checklist

Chapter 9 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96 - 113Diuretics / Carbohydrate Manipulation / Body Composition Testing

Chapter 10 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 114 - 127Final Phases / Week by Week Instructions / Strategies

Chapter 11 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 128 - 145The Diets

Chapter 12 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146 - 159Food Compositions / Recipes

Chapter 13 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 160 - 163Trouble Shooting

Chapter 14 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 164 - 167Coping skills

Chapter 15 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 168 - 171Could Your Diet be Driving you Crazy?

Chapter 16 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 172 - 175The Glycemic Index of Foods

Chapter 17 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 176 - 177How Meal Replacements Can Help You

Chapter 18 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 178 - 181Super Supplements: Creatine Monohydrate & Nitric Oxide

Appendix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 182

Get Lean Table of ContentsGet Lean Table of Contents

The metabolism is affected by a multitude ofdifferent factors, and to maintain or increaseyour metabolic rate you must pay attentionto these elements. First of all, learn whichfoods have the greatest effect on yourmetabolic rate. Some foods have a greaterthermic effect upon the body than others,and should therefore be used while on thisprogram. Certain foods increase yourmetabolic rate through a process known as“The Specific Dynamic Action of Food.”Since your body has to burn off some of itsown calories to do the work of digesting thefood you eat, the more complex and moredifficult the food is to break down, thegreater the thermic effect it generates.

For example, your metabolic rate will increaseby approximately 5% in response to eatingfats. In other words, for every 100 calories offat you ingest, your body will burn five caloriesto do the work of digesting, absorbing andassimilating the fat. With the ingestion ofcarbohydrates, your metabolic rate willescalate by approximately 10%. Therefore,for every 100 calories of carbohydratesingested, your body will burn off 10 calories ofits own during digestion.

With protein, your metabolic rate increases byapproximately 17%-20%. For every 100calories of protein consumed, your body willend up burning off 17-20 of its own during theprocess of digestion.

The reason there is a lower thermic responsefrom carbohydrate and fat ingestion is thatless energy is required to break down andstore carbohydrates (as glycogen), and fat (astriglycerides). Proteins possess a much higher

thermic response due to the amount of energyrequired to break apart the protein, synthesizepeptide bonds between amino acids, pullthem though the intestinal wall, and thenrestructure them back into proteins that areidentical to our body proteins. Consequently,if your calories are derived from high qualityprotein and complex carbohydrates, you willbe eating in a manner conducive to increasingmetabolic activity.

The calories that you consume also performan important role in increasing your metabolicrate. Dropping your caloric level too low willsignificantly depress the metabolic rate andforce the body to feed on the nutrient densemuscle in order to furnish the energy itrequires each day.

As an example, imagine yourself lost in thewilderness, unable to eat for several days. Inresponse to the shortage of food, yourmetabolic rate would decrease so you wouldnot starve. Without this built-in ability for themetabolic rate to slow down, you would soondie. Because of the body’s ability to loweryour metabolic rate, you can survive threetimes as long without food.

This response is a built-in survival mechanismfrom our primal days, during which feast orfamine would occur at various intervals. Sinceyour body doesn’t know whether you are lostin the wilderness or sitting at home, it can onlyjudge the situation based upon the amount offood you consume and the frequency withwhich you eat. Therefore, decreasing caloriestoo much can simulate a famine period,causing the metabolism to slow and diminishyour ability to lose fat and maintain muscle.Losing more than 2 pounds per week is

Fueling the Furnace

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Don’t Cut Back Too FarDon’t Cut Back Too Far

The Specific DynamicAction of FoodThe Specific DynamicAction of Food

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Believe it or not, according to the label laws,a manufacturer can also tell you a foodcontains zero fat when in fact it contains a lotof fat. This tactic is used frequently in thelunchmeat industry. Let me give you anexample. Butter is always 100% fat bycalories. No matter how small of a pat ofbutter I have, it will always be 100% fat. If youhad a stick of butter containing 12 grams offat, it would still be 100% fat. Now, if you cutthat stick of butter in half, it would contain 6grams of fat, but it remains 100% fat. In fact,no matter how many times you slice that stickof butter in half, it will remain 100% fat. Buthere’s where the loophole starts. The lawstates that once a product contains less thanone gram of fat, you no longer have to list theexact measure of fat, all you have to say isthat it has “Less than one gram of fat”. So if Imake the serving of butter small enough, Icould list on the label that it has “Less thanone gram of fat”, even though it is still 100%fat. The law also allows foods containingunder a one-half a gram of fat to be listed as“containing zero fat”. So, taking it one stepfurther and slicing the butter in half again, thistiny piece of butter would contain under a halfgram of fat, (0.4 grams of fat or less), andcould legally be labeled, “fat free”, while inactuality it is 100% fat! Manufacturers oftenmanipulate serving sizes to lower thepercentage of fat and deceive consumers.

This example explains why you have to gobeyond just looking at fat grams. Examine thelist of ingredients to see if any fats are listed,if so, avoid the product. For example, “BetterN Eggs” egg white substitute, boldly statesthat it contains “Zero Fat”. If you look at thegrams of fat listed on the nutritional panel it

states 0 Fat. When you examine the list ofingredients you find “corn oil” listed near thetop of the ingredient listing. While this productclaims to be zero fat, it isn’t! Because theserving size is so small, and each serving hasless than .5 grams of fat, the law allows themto state that it has no fat. So read the list ofingredients to assure you that no hidden fat iswithin the product.

On the label of Oscar Meyer’s “HealthyFavorites” oven roasted turkey breast, itstates that the product is “97% Fat Free, 3%Fat”. It advertises that it contains only 12calories and has “Less than one gram of fat”.By law, whenever a product states that it has“less than one gram of fat” it simply meansthat it has less than one gram. Thus, anyproduct can display this statement if itcontains 0.9 grams of fat or less.

Oven Roasted Turkey BreastGrams of fat = Less than one gram

Calories = 12.9 fat calories x 9 = .67 or 67% fat12 total calories

As you can see in these illustrations, althougha label can advertise as only containing 3%fat, it could contain as much as 67% fat.Don’t take a chance; avoid lunchmeats andother processed foods, including thosepurchased in bulk at the deli counter. Alwaysdetermine the percentage of fat within thefoods you are eating.

Never assume that because a food isconsidered diet or because you checked thelabel once that it will always be all right to use.Take the example of water packed albacore

Does Zero Fat AlwaysMean It’s Fat Free?Does Zero Fat AlwaysMean It’s Fat Free?

High Fat WaterPacked TunaHigh Fat WaterPacked Tuna

Week (Beginning Monday)WEEKLY TRAINING JOURNAL

FREE Tip of the Week™ at www.leanbodycoach.comCH

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Comments / NotesRecommended ExercisesAB

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• Bench Press • Dumbbell Flies

• Incline Press • Cable-Crossovers

• Pec-Deck

• Seated Barbell Press • Dumbbell Side Raises

• Seated Dumbbell Press • Bent-over Side Raises

• Lying Tricep Extensions • Standing Cable Pushdowns

• Close Grip Bench Press • Dips

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• Lat Pulldowns • Deadlifts

• Bent-over Rows • Shrugs

• Wide Grip Pull-ups

• Concentration Curls • Hammer Curls

• Barbell Curls • Preacher Curls

• Leg Extensions • Leg Curls

• Leg Press • Straight Leg Deadlifts

• Seated/Standing Calf Raise • Squats

• Crunches • Standing Oblique Curls

• Reverse Crunches • Hanging Leg Lifts

• Swiss Ball Crunches

• Bicycling • StairMaster®

• Jogging • Swimming

• Other Aerobics

Always combine a compound exercise (ex. Bench Press) withan isolation exercise (ex. Pec-Deck).

When performing any standing back exercises (like Deadlift),wear a weight belt to avoid lower back injury.

Raise and lower weight slowly to maintain continuous tensionon the shoulders throughout the full range of motion.

Squeeze your triceps hard as you extend your arms for a fullcontraction.

Concentrate on your form with each rep, slowing down if nec-essary. Swinging the weight only nullifies the effect.

Emphasize the full range of motion on all leg exercises. Thiswill maximize proper muscular development.

With each rep, exhale at the moment of greatest exertion toensure a sustained maximum muscle contraction.

Perform 25 - 45 minutes of cardio at a pace moderate enough totalk to someone; add periodic 2-minute bursts of high-intensity.

Rest long enough between sets to catch your breath. This willallow your body to properly replenish its oxygen deficit.

Perform 3 - 5 sets of each exercise. Less than 3 won’t provideenough stimulation, and sets over 5 lose their potency.

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IMPORTANT NOTE: Please consult a physician or health professional before beginning any new exercise, nutrition or supplementation program.Results of any exercise program will vary based on the individual, regardless of age, height, weight, sex or intensity level. This journal and its content are intended foreducational purposes only and is not intended to treat, cure or prevent any disease or health problem.

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Some of the worst demons to conquer whileattempting to get lean are the powerfulcravings that emerge during dieting. Gettingas lean as possible requires an enormousinvestment physically, but without mentaldiscipline, you will be prone to succumb tobinges. During the course of the Get Leandiet program, your mind may try to play trickson you! One minute yourmuscles will feel tight and lean,and the next moment you couldfeel flat, fat and smooth. Themental battle you face is calledsubjectivity. When someone issubjective it means they cannotsee themselves as they reallyare because they cannot stepoutside of their body to seethemselves from a detached, unbiasedviewpoint. Since you see yourself everyday, itbecomes increasingly more difficult to viewyourself objectively. Day in and day out youscrutinize your body in the mirror, looking atevery possible change that might haveoccurred from the day before. This constantviewing of oneself makes it very hard to judgeoneself accurately.

Cravings for certain foods can become over-powering. Binges during precontest dietingcan be detrimental if allowed to continue toolong. One factor that makes a binge sointense is the thought process that follows:“since I’m bingeing and I know I have to stop,I better eat as much as I can get my hands onbefore I have to regain control.”

If you do binge, don’t panic. Just put theevent behind you and proceed with the diet asoutlined, resolving to do better next time. Agood analogy to help you stop a binge beforeit progresses into a full blown relapse is tocompare it to a flat tire. Imagine driving yourcar down a road and a flat tire occurs. Wouldit make much sense if, in response to the flattire, you jumped out of the car and slashedthe other three tires? The thought mostpeople have following a binge is; “since I’ve

blown it now, I may as well reallyblow it!” If a flat tire (binge) occurswhile you are on your journey,don’t assume that the diet is overand ruined, just pick up and moveforward.

The “Psychology of Deprivation”is a term coined to represent thenatural response to being

deprived. Whenever you are deprived of yourfavorite foods, you may do exceptionally wellavoiding them for a few weeks or months, butonce you come across the foods you havebeen deprived of, you will tend to experiencea forceful desire to eat them. Whether you seethe food in a magazine article, supermarketaisle or on a television commercial, it triggersa strong desire for the food. The desire is thenfollowed by intense cravings.

The longer you attempt to suppress thethought and craving, the more likely you willend up bingeing on the food. Once the bingeoccurs, you will feel an overwhelming senseof guilt. The guilt stems from the feeling thatyou violated the guidelines and rules you setout to follow, committing yourself to avoideating the forbidden food. Following the guilt,you will have the tendency to throw your armsup and say, “well I’ve blown it now, so I mayjust as well forget about continuing on withthe program”.

SubjectivitySubjectivity

Fixing Flat TiresFixing Flat Tires

The Psychologyof DeprivationThe Psychologyof Deprivation

Our minds vacillatebetween chaos andorder. Knowing howto control these twoelements can eitherdrive you to success

or failure.

If you have competed before or have ever hadthe chance to observe a bodybuilding contest,there is a high probability that you havewitnessed one contestant that appearedexceptionally orange, and wearing whiteposing trunks. There seems to be one at everyshow. Don’t let that person be you!

On the day of your contest,skin color is as important asany of the other facets ofpreparation. The intensestage lighting which isutilized at modeling shootsor bodybuilding contestshas a tendency to wash outdefinition, causing many tobe overlooked from lack ofskin color. Stage lights willcause a light skinnedcompetitor to look flat andwashed out regardless ofhow defined they are.This phenomenon occursbecause white skin has atendency to reflect morelight than tanned skin. Thisdilemma rarely happens toblack bodybuilders, as their bodies don’treflect as much light. Standing under harshlights, the rays are reflected off the skintoward the onlookers. If the wrong type ofbody oil is used, it will intensify the reflection.Tanned skin, on the other hand, absorbs moreof the light rays and literally magnifiesdefinition.

Unnatural looking tans can be equally asdistracting. Using preparations that dye theskin too orange or that streak with sweatingcan interfere with the judging process. Skincolor is considered part of the “total package”which is what the judges are scrutinizing, so

anything that has a detrimental effect on yourappearance will be reflected in your score.

Experience is the best teacher, and ourexperience has shown to us what works andwhat doesn’t. First, let’s take a look at what toavoid. Refrain from using tanning pills of any

type, as they are ineffectiveand fail to provide anynoticeable benefits. Thesepills are purchased fromhealth food stores andmagazine ads are typicallyvery expensive, and theresults they exhibit are poor.

Avoid using the instanttanning lotions that are soldin department stores anddrug stores. These productsare typically sold in the cos-metic sections and shouldnot be utilized due to theirtendency to streak. Pump-ing up, flexing, and standingunder hot lights frequentlycauses a lot of sweating,and sweat can drag dye in

streaks across the body. Streaking detractsfrom the physique and can cause unsightlystains on posing trunks.

The best way to produce natural looking skincolor is a combination of natural sunlight,tanning bed, and a skin dye made specificallyfor bodybuilding. If you have natural sunlightavailable, begin tanning eight weeks beforeyour show. Since you have to build up atolerance to natural sunlight, start tanningearly to prevent burning and/or peeling. As

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Skin ColorSkin Color

Sun or Tanning Bed?Sun or Tanning Bed?

Most people that use diuretics for weightcontrol are not dieting properly. What theybelieve to be excess water is typically surplusbody fat! As the contest approaches, thosestill having a “smooth layer” of bodyfat willfoolishly try to eliminate it by using a diuretic.The result is that they end up looking worseas the diuretic drains water from the musclescausing the loss of muscle density andfullness.

Diuretics are often used to treat high bloodpressure, water retention, and problemsassociated with liver, kidney, orheart disease. They function byincreasing the amount of urineformation. But in washing outexcess fluid they also cause thekidneys to excrete large amountsof electrolytes including sodium,potassium and magnesium. This disrupts thebody’s delicate balance and depending uponthe dosage taken can lead to dehydration,low blood pressure, severe muscle cramping,diarrhea, nausea, and disorientation.

The primary function of a diuretic is toincrease the output of water from within thesystem. The diuretics do not discriminatebetween subcutaneous water or intramuscularwater. Muscle is comprised of approximately

60-70% water; while fat contains only 30-40% water. Because muscle is so heavilycomprised of water, the use of a diuretic willcause a drastic forfeiture of precious musclevolume. Water retention within the muscles isdesirable because the more water there iswithin the muscles the bigger and fuller theywill look. Water within muscles tends to makethem stronger, giving them more leverage andallowing you to lift heavier weights. Using adiuretic will have a negative effect on thefullness of the muscle thereby causing you toappear flatter and smoother, while decreasing

your strength. These three thingsare detrimental to your success.You must be able to differentiatebetween water retention and fatdeposits. Many bodybuilders kidthemselves into thinking they are“holding water” when in fact they

are too fat! If you pinch your skin and there isthickness between the layers of skin, thenyour problem is fat, not water. Water retentionlightly covers the layer of muscle and the skincan still be thin to the pinch. Vascularityhinges upon blood volume, which is directlyrelated to water intake. This explains whycutting your water before the contest datecauses you become flat, lose vascularity andbe unable to maintain a pump. Water is thelargest constituent of blood. Since diuretics

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Chapter 9Water Pills

Chapter 9Water Pills

The Big MistakeThe Big Mistake

The primary functionof a diuretic is to

increase the outputof water from within

the system.

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2100 k/cal/day

Ratio of Food Groups

Carbohydrates = 58%Protein = 30%

Fat = 8%

Supplement Status:B-Complex, 50 mg. Timed releasedVitamin E, 400 iuMulti-Mineral, 2/day with foodVitamin C, 1000 mg. Timed released. 2/day with food

Meal # 1

8 egg whites2 servings of cream of rice

2 rice cakes

Meal # 2

5 ounces of lean meat1 cup of rice

1 cup of fresh vegetables

Meal # 3

5 ounces of lean meat1 cup of rice

1 cup of vegetables

Meal # 4

5 ounces of lean meat1 6-ounce baked potato or yam

1 cup of fresh vegetables

Meal # 5

5 ounces of lean meat1 cup of fresh vegetables1 6-ounce baked potato

Meal # 6

8 egg whites2 servings cream of rice

Total...............Calories = 2154Carbohydrates = 310 g

Protein = 164 gFat = 18.6 g

Sodium = 2002 mg

2200 k/cal/day

Ratio of Food Groups

Carbohydrates = 58%Protein = 30%

Fat = 8%

Supplement Status:B-Complex, 50 mg. Timed releasedVitamin E, 400 iuMulti-Mineral, 2/day with foodVitamin C, 1000 mg. Timed released. 2/day with food

Meal # 1

8 egg whites2 servings of cream of rice

2 rice cake

Meal # 2

5 ounces of lean meat1 cups of rice

1 cup of fresh vegetables

Meal # 3

5 ounces of lean meat1 cup of rice

1 cup of vegetables

Meal # 4

5 ounces of lean meat1 8-ounce baked potato or yam

1 cup of fresh vegetables

Meal # 5

5 ounces of lean meat1 cup of fresh vegetables1 8-ounce baked potato

Meal # 6

8 egg whites2 servings cream of rice

1 rice cake

Total...............Calories = 2224Carbohydrates = 324 g

Protein = 166 gFat = 18.6 g

Sodium = 2038 mg

If you have done everything correctly up untilthe week before your contest, you should belooking ripped and ready to go. We alwaysmake it a habit to have our trainees ready earlyto allow time for any necessary fine tuning.

It seems that bodybuilders always look bettera week before or a week after a show! Howcan you explain that? Ask a bodybuilder if hefeels he looked his best on contest day andnine times out of ten you’ll get, “I lookedbetter last week” or “I really blew it... I lookedfantastic just a few days ago!”

The reason for this, more often than not is thefact that bodybuilders are notorious formaking last minute alterations in their contestapproach. Somehow they fall into the trap ofchanging their diet, fluid intake, or trainingregimen; or worse yet, they resort to lastminute alchemy using diuretics or harsh

chemicals. The results are usually disastrous.

One of the aspects most frequently tinkeredwith is carbohydrate intake. Although moderateadjustments in carb intake are beneficial aswe shall see, traditional carb depletion\carboverload regimens can backfire leaving yousmooth and bloated.

Before we detail carb manipulation in the lastweek of preparation, let us state our approachto reaching peak condition with this simpleanalogy: To land a 747 jetliner at an airport, apilot doesn’t wait until he’s over the landingstrip to dive straight down. Instead he willgradually lower the plane, controlling hisdecent as it approaches the airport. he makesmany fine adjustments, culminating in a nice

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Carbohydrate ManipulationCarbohydrate Manipulation

Our ApproachOur Approach

G E T L E A N P R O F I L E AFTER

DarinAlexander

Lost 6 lbs.over

3 months

Dropped8.6%

bodyfat

AFTER

215 lbs9.2% bodyfat

BEFORE

Next, pull out old bodybuilding magazines andbooks that contain full length pictures of theposes you like best. Once you have a niceselection of these, go through and chooseabout a dozen shots that you would like to try.You will need a full length mirror that will giveyou an unobstructed view of yourself fromhead to toe. You will also need overheadlighting of some kind. To create good lighting,you may be able to use the existing roomlights or you may need to position a lamp tocast an even light over you. If worst comes toworst, use a car mechanic’s light, the kind thathas a light bulb on the end of an extensioncord. This light should be attached to theceiling or can be attached to a ceiling fan.

With light and mirror in place, positionyourself so that you don’t cast a lot ofunnecessary shadows on your body. You mayneed to play with the lighting and yourdistance from the mirror until you get the lookyou desire. Now, try each one of the posesthat you have chosen. Note the position of thehands, arms, and the angle of the torso. Tryleaning one way or another until the poselooks right for your body. You will probablyend up shifting back and forth or movingdifferent parts of your body a couple of dozentimes before you find the right position. Don’tinclude a pose just because it looks good in amagazine, but rather choose poses thataccentuate your physique and show it from itsbest vantage point. Focus on the body’s linesand leg position. Feel free to move your bodyaround as you try to find the angles that makeyour body look its best. Don’t be discouragedif nothing seems to look right at first. Withtime you will learn to control every muscle andposition every limb perfectly.

The most importantthing is to practiceand carefully studythe pictures for keypositions of all themuscle groups. Notall poses are goingto look good onyour physique, butas you practice youwill soon discoverwhich poses suityour particular bodytype. Give all theposes a fair chancebefore you decidewhether or not theyare right for you.Have a friend helpyou in decidingwhich poses lookbest, since you arelimited with a mirror.A second party can be a very valuable tool.Another valuable tool is the use of a videocamera. Set it up pointing into the mirror asthis will allow you to observe yourselfobjectively and correct your body stance asyou see fit. It also gives you the ability to seeyour back poses clearly without having to turnyour head.

Be careful not to fall into the “hero-worship”syndrome, which is common amongbeginners that insist on doing only theirfavorite bodybuilding superstar’s signatureposes. Beginners will practice day after daydoing signature poses, to the point wherethey can look in the mirror and deludethemselves into thinking they look just liketheir superstar. Realize that there are vastdifferences in genetics and bone structure.

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Selecting the Right PosesSelecting the Right Poses

A gradual approach to carbing up ensures thatyou look ripped and full on your contest day.

Your definitive guide for developing the lean,muscular body you’ve always desired.

Get Lean is a time-proven system of building lean muscle tissue while reducing body fat.Developed by world-renowned sports nutritionist Keith Klein and professional bodybuilding legendLee Labrada, Get Lean has been used by thousands of athletes and lay-people alike to attain thelean muscular body that they’ve always desired.

Although many successful professional and amateur athletes have used Get Lean to get into peakshape, the most important quality about Get Lean is that it has helped thousands of people just likeyou get into the best shape of their lives.

Get Lean is the product of over 50 years of combined experience in sports nutrition. No othersystem shows you how to reach single digit body fat levels in such easy step-by-step instructions.Get Lean covers everything you absolutely need to get that lean, muscular look that both men andwomen admire.

Here are just some of the things you’ll learn in Get Lean:

• How to shed pounds of unwanted body fat while toning or building muscle, without starving.

• How to identify the common nutritional mistakes and dietary pitfalls that are sabotaging yourhard work in the gym and blowing your chances of ever attaining a hard, lean physique.

• Exactly which foods to eat, when to eat them, and why, so that you can strip off body fat whilemaintaining lean muscle and increasing your metabolism.

• How to avoid physique-destroying food binges with an easy method of controlling your bloodsugar levels. Kiss destructive food cravings goodbye!

ABOUT THE AUTHORSLEE LABRADA holds 22 professional bodybuilding titles,including Mr. Universe. He is one of only five men in history toconsistently place in the top four at the Mr. Olympia competition (the“Super Bowl” of bodybuilding) for seven consecutive years - a feat heshares with Arnold Schwarzenegger. In 2004, Lee was inducted into theIFBB Pro-Bodybuilding Hall of Fame. He has appeared on the covers ofmore than 100 magazines and has been featured on CNBC, FOX, NBC,ABC, CBS, CNN and ESPN as a fitness and nutrition expert. He is theauthor of The Lean Body Promise (Harper Collins) and the CEO ofLabrada Nutrition, Inc.®

KEITH KLEIN is a world renowned nutritionist that has designedprograms for TV personalities, Olympic Athletes, NFL football players,bodybuilders, models and people just like you. Keith is the formerdietetic director at the Institute of Specialized Medicine in Houston,Texas and spent five years treating patients with eating disorders, heartdisease and obesity. Through his work with psychiatrists, Keithdeveloped his groundbreaking research, “The Psychology of EatingManagement.” He is the author of hundreds of articles and is aconsumer activist that petitions the FDA, FTC and USDA in response todeceptive claims made by food manufacturers. Keith operates TheInstitute of Eating Management & Relapse Prevention Center inHouston, where he has practiced for more than 25 years.

You’ll find answers to these and other perplexing fat-burning andmuscle-building riddles in Get Lean. Start Getting Lean Now!

DELUXE 12TH ANNIVERSARY EDITION

ROGER MARSHMANBEFORE: Body-fat: 9.7%AFTER: Body-fat: 4.6%

HAYLEY NELSONBEFORE: Body-fat: 18.9%AFTER: Body-fat: 11%