This is a culmination of all top-notch knowledge and practices from dieting, exercise, cold thermogenesis, and any other factors that can effect body composition.
This is not a plan for beginners. However anyone can pick and choose principles and strategies from this chapter or the “Advanced Concepts” chapter and try to integrate into their own routine as they see fit. Men should probably be below 18% BF and women below 23% BF and be in exercise shape before starting these routines exactly as they’re described here.
This chapter is not meant to be a step-by-step instructional guide per se. This is a case study showing how one can incorporate top-notch strategies of diet, training, cold thermogenesis, tricks and hacks, all into a single unified method of body transformation. This is taking the principles from the “Advanced Concepts” chapter and applying them in a way that gives proven results.
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