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, by Martin Berkhan
Get Free Ebook , by Martin Berkhan
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Product details
File Size: 32148 KB
Print Length: 323 pages
Simultaneous Device Usage: Unlimited
Publication Date: August 16, 2018
Sold by: Amazon Digital Services LLC
Language: English
ASIN: B07G3GFLTX
Text-to-Speech:
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Amazon Best Sellers Rank:
#13,645 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
Fantastic book. Better than I expected, and well worth the $10. I prefer my books on paper so Martin's probably going to get more money from me when he releases the paper back. Well played.If you are not familiar with Martin then you will get a lot of mileage for your investment of 10 dollars and a few hours of time. Everything is based on real scientific studies (hard science) and Martin's experience training thousands (human nature). But if you are already familiar with Martin and Leangains I think you are getting a lot new and concrete information, in one organized place, and you are finally paying the guy that helped you obtain that (insert goal) for all these years (free).Martin, I'm not joining Patreon. Not going to do it. And the few negative reviews on here generally come from people who pay you on Patreon and feel like you double-dipped them. But let me tell you a few things I will pay for:(1) hire a local software engineer with all your new kindle money and sell (apple & android) an app that I can put my height/weight/waist circumference/age/activity level and have it spit back to me my Leangains calories and macros needs. Maybe link it to the weight scale app you referenced in the book and have your app update the user new information as their weight decreases (or increases). Maybe work with myfitnesspal so I can enter my foods into your app, but have your app account for the diet-induced thermogenesis you talk about. That last one is a tall order, but if it means I can eat more steak then yes - I'm going to pay more for it.(2) Go ahead, make a second app, and take more of my money. Your RPT lifting scheme seems great and logical. You demand we track. You define exactly what an intermediate lifter is. So how about an app from you for my phone that has a beginner/novice to intermediate lifter program that takes me from novice to your intermediate stats on the squat/deadlift/bench/shoulderpress/chins. I input my first set weight and it tells me the backoff sets/reps to go for. Maybe throw in a timer so I can take your recommended break.And here is the best part: With an app you can easily track, with user permission, the compliance of your users on diet, exercise, and their corresponding results. This data will either help you tweek your approach and/or shut up your naysayers.
I want to start by saying that this book is good for someone that is new to fitness and nutrition because Martin explains the caloric value of protein/carbs/fat and how it's metabolized. He also tells you what to eat, how to set up your macros, how to track what you eat, gives you a beginners guide to lifting, and sets you up with some expectations management. Technically, anyone (particular a beginner) can pick this book up and follow it to the letter and I have no doubt they'll start losing weight; the challenge is adherence.The book covers the thermic effect of food quite well and how a gram of protein is 4 calories but we metabolize 3, although it ultimately does nothing for how we track our food or implement thermogenesis into our lives. He just uses this as the basis for recommending we eat 60% of our calories from protein (300 grams on a 2,000 calorie diet), then goes on to recommend we eat 2 lbs of vegetables. So lean meat and vegetables, that's his grand diet advice. He also wants us to take a 100-200mg caffeine pill every 2 hours. Good luck adhering to that and I also find the caffeine advice in particular to be irresponsible. This is clearly a diet book and not a lifestyle book.My last couple of issues: Martin is THE most judgmental person in the fitness industry and this book just confirmed that. For example, he insults the average gym goer as uninformed idiots with no idea what they're doing. Why the insult? He does this throughout the book and it was off-putting for me. The other issue is Martin practically abandoning his "secret sauce" which is the 16:8 intermittent fasting. It's not part of the leangains method, it's merely optional here. He covers fasting briefly but not the benefits. For example, he doesn't mention what the studies show about HGH on a fast and how that helps with muscle repair, and he even unwisely tells people they can drink up to 60 calories of coffee creamer on a fast which breaks a fast. He also recommends BCAAs if training fasted but again, this breaks a fast. He founded the 16:8 protocol but he's not a credible source for more information on it anymore with that type of advice.If you're looking for a diet to go on and you're new to fitness then this might be a good book for that. If you're already well informed about nutrition then there is nothing worth reading here.
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