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                             First of all, let me congratulate you.
            You wouldn’t have taken time to start reading it if you were not ready to change. 
                   This shows you’re ready to begin your transformation journey.
                                          JC
                                   JITENDRA CHOUKSEY,
                        ISSA Sports Nutrition Specialist, Founder, Director At FITTR
                                       DISCLAIMER
          Be informed that this book is solely written based on my personal experience and I, in no way claim, that 
         the information in it is 100% verified, as there are more and more researches coming every day, discretion is 
        advised. Furthermore, nothing contained herein is to be construed as Medical Advice. Use of any supplements/
         drugs and exercise regimen should only be done under the directions and auspices of a licensed physician. 
             The writer does not claim to be a medical doctor nor does he purport to issue medical advice.
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           INDEX
           Introduction | 05 
           The Basics                             Training
           Metabolism | 08                        Muscle Fibre Types | 34
           The Actual Energy | 11                 How To Train Your Muscle Fibre Type | 35
           Why Do I Feel Hungry? | 12             Time Under Tension or T.U.T | 36
           Role of Water | 13                     Cardio | 37
           Conclusions | 14
           Nutrition                              Supplementation
                                                  Protein | 43
           Calculating the BMR | 16               Creatine | 43
           Total Calorie Needs Example | 17       BCAA | 44
           Lean Mass Calculation | 18             ZMA | 44
           Low Carb Diet | 19                     Micronutrients | 44
           My Personal Diet | 20                  Hormones | 45
           Zone Diet | 22
           Depletion Diet | 22
           The Ketogenic diet | 25
           Peak Week and Contest Prep | 29
           Reverse Dieting | 30
           Dieting Road Map | 30
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