Covering psychology, training, diet, lifestyle and supplements, The Body-Kit Manual is one of the most comprehensive guides to building a muscular, defined and noticeable physique in the shortest possible time.

This is a very comprehensive manual by professional body builders, scientists, nutritionists, psychologists, athletes and written in easy to understand language. In fact the language and illustrations are what makes this book stand out.

The following are the subjects which are tackled in The Body-Kit Manual, which you will receive free as part of The Body-Kit System:

MENTAL
- Why do you want a better body
- The commitment
- Keeping a secret
- Sacrifices
- Going mental
PHYSICAL
- Gym or home
- Gym
- How to choose a gym
- Home
- The routine
- Equipment needed
- What is your max?
- The importance of proper form
- Your max and good form - what is the relationship?
- How much rest between sets?
- How long should you workout for?
- Have your plates ready to go!
- The help of a training partner
- The need for forced reps
- THE TRAINING
- Monday - Chest & Triceps
- Tuesday - Cardio & Abs
- Wednesday - Back & Biceps
- Thursday - Cardio & Abs
- Friday or Saturday - Legs
- Sunday - Cardio & Rest
WHAT ELSE HELPS?
- Sleep
- Relaxation
- Posing
- Posture
- Tanning
- Hair removal
- Cold Showers
- Oils
WHAT NOT TO DO
- Exercises to avoid
- Foods to avoid
- Alcohol
- Cigarettes
- Cannabis
- Stress
- Physical stress
- Mental stress
- Illness
- Towels in the gym
- Steroids
DIET & NUTRITION
- Metabolism
- Fast metabolism
- Slow metabolism
- Genetically gifted
- Vegetarians v meat eaters
- Water
- Protein v carbs v fats - What are the ratios?
- Carbs
- Protein
- A little secret story
- Fats
- Timing of food
- Foods for muscle gain and fat loss
- Waking up
- Breakfast
- Mid morning
- Lunch
- Mid afternoon
- Evening
- Night time
LIFESTYLE
- So what's a lifestyle change?
- Using the stairs
- Leaving the car
- Posture
- Shopping
- Eating out
- On holiday
FOOD MANIPULATION
- Sugar
- Tap water
GENERAL SUPPLEMENTS
- Zinc
- Echinacea
- St Johns Wort
- Vitamin C
- Vitamin B-Complex
- Saw Palmetto
ADVANCED SUPPLEMENTS
- Protein
- Creatine
- Glutamine
- Testosterone Boosters
- Anti-Estrogens
- Fat-burners
- Anti-Cortisol
- Weight-Gainers
- Energy boost
- Pump
- Maintain and build
ADVANCED SUPPLEMENT STACKS
- Fast size
- Super fast size
- Fast strength
- Fast body shape change
- More muscle & less fat at the same time
- Fast fat loss
- Super fast fat loss
THE EXERCISES
- Bench Press
- Dumbbell Flyes
- Dumbbell Press
- Dips
- Overhead Press
- Pulldowns
- Chins
- Rowing
- Shrugs
- Deadlift
- Squat
- Hamstring Curl
- Calf Raise
- Stiff Legged Deadlift
- Crunches
- Leg Raises
- Leg Curl
HOW TO POSE
- Front Double Biceps
- Front Lat Spread
- Front Abs
- Back Double Biceps
- Back Lat Spread
- Side Triceps
- Most Muscular
STRETCHING
- Chest
- Shoulders
- Traps
- Lats
- Legs
- Hams
STAYING INJURY FREE
- Clothing
- Warming up
- Avoid injuries
- Pain is a signal to stop
- What if you get injured?
- What about long term injuries?
GLOSSARY