Summary: Bigger Leaner Stronger by Mike Matthews

Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body by Mike Matthews is a comprehensive fitness guide designed to help men achieve their goals of building muscle, losing fat, and getting stronger.

 

The book in three sentences:

• Bigger Leaner Stronger is a fitness guide that helps men achieve their goals of building muscle, losing fat, and getting stronger.
• The book is divided into three parts: nutrition, training, and advanced strategies.
• Matthews provides practical advice on how to create a diet and workout routine that is effective for your fitness goals.

The book is divided into three parts:

• Part 1: Nutrition
• Part 2: Training
• Part 3: Advanced Strategies

Part 1: Nutrition

In Part 1, Matthews discusses the science of nutrition and how it relates to muscle growth and fat loss. He covers topics such as macronutrients, micronutrients, calories, and energy balance. He also provides practical advice on how to create a diet that is both healthy and effective for your fitness goals.

Matthews' approach to nutrition is based on the following principles:

• Eat plenty of protein. Protein is essential for muscle growth and repair. Matthews recommends that men aim to consume 1.2-1.7 grams of protein per kilogram of body weight each day.
• Eat enough carbohydrates. Carbohydrates provide the body with energy for workouts and other activities. Matthews recommends that men consume 2-3 grams of carbohydrates per kilogram of body weight each day.
• Eat healthy fats. Healthy fats are important for overall health and hormone production. Matthews recommends that men consume 0.2-0.3 grams of fat per kilogram of body weight each day.
• Track your calories. Tracking your calories is the best way to ensure that you are eating either a calorie surplus or deficit, depending on your goals.

Matthews also provides sample meal plans and recipes to help readers get started with their new diets.

Part 2: Training

In Part 2, Matthews discusses the science of weight training and how to create a workout routine that is effective for your fitness goals. He covers topics such as compound exercises, progressive overload, and recovery.

Matthews' approach to weight training is based on the following principles:

• Focus on compound exercises. Compound exercises work multiple muscle groups at the same time, making them more efficient for building muscle and strength.
• Use progressive overload. Progressive overload is the principle of gradually increasing the weight you lift over time. This is essential for stimulating muscle growth.
• Allow for adequate recovery. Muscles need time to recover after workouts in order to grow stronger. Matthews recommends training each major muscle group 2-3 times per week.

Matthews also provides sample workout routines that are tailored to different fitness levels and goals.

Part 3: Advanced Strategies

In Part 3, Matthews discusses advanced strategies for building muscle and losing fat. He covers topics such as intermittent fasting, nutrient timing, and supplementation.

Matthews' approach to advanced strategies is to use them sparingly and only if they are necessary to help you achieve your goals. He also warns readers to be careful when using supplements, as many of them are ineffective or even dangerous.

Summary of Key Points:

• Eat plenty of protein. Protein is essential for muscle growth and repair. Aim to consume 1.2-1.7 grams of protein per kilogram of body weight each day.
• Eat enough carbohydrates. Carbohydrates provide the body with energy for workouts and other activities. Aim to consume 2-3 grams of carbohydrates per kilogram of body weight each day.
• Eat healthy fats. Healthy fats are important for overall health and hormone production. Aim to consume 0.2-0.3 grams of fat per kilogram of body weight each day.
• Track your calories. Tracking your calories is the best way to ensure that you are eating either a calorie surplus or deficit, depending on your goals.
• Focus on compound exercises. Compound exercises work multiple muscle groups at the same time, making them more efficient for building muscle and strength.
• Use progressive overload. Progressive overload is the principle of gradually increasing the weight you lift over time. This is essential for stimulating muscle growth.
• Allow for adequate recovery. Muscles need time to recover after workouts in order to grow stronger. Train each major muscle group 2-3 times per week.
• Use advanced strategies sparingly and only if they are necessary to help you achieve your goals.
• Be careful when using supplements, as many of them are ineffective or even dangerous.

Here are some additional tips from the book:

• Track your progress.
• Experiment with different training methods.
• Don't be afraid to ask for help.
• Be consistent with your workouts and diet. The best way to see results is to be consistent with your workouts and diet over time. Don't expect to see results overnight.

• Listen to your body. Don't push yourself too hard, especially when you're first starting out. If you're feeling pain, stop

Conclusion

Bigger Leaner Stronger is a comprehensive and well-written fitness guide that is appropriate for men of all fitness levels. Matthews provides practical advice on nutrition, weight training, and advanced strategies that can help readers achieve their fitness goals. He provides practical advice that is easy to follow.

The key to success with Bigger Leaner Stronger is to be consistent with your workouts and diet. It takes time and effort to build muscle and lose fat, but if you are patient and persistent, you will achieve your goals.

Remember, the journey is more important than the destination. Enjoy the process of getting bigger, leaner, and stronger.