1. Progressive Hacking
1.1. Food
1.1.1. Advanced Supplementation
1.1.2. Fat Loss Graduation Guide
1.1.3. How to Maintain Gains on Fewer Calories
1.1.4. Understanding Insulin
1.1.5. Sign Out
1.1.6. Summary
1.2. Body
2. Optimisation
2.1. Food
2.1.1. Optimizing Macronutrients & “IIFYM”
2.1.2. How to Count Macros
2.1.3. Clean food + Junk Food + Superhero Fuel (the difference with appetite manipluation)
2.1.4. Calorie Cycling (Even More Advanced)
2.1.5. Micronutrients
2.1.6. Optimal Meal Frequency
2.1.7. Summary
2.2. Body
3. Phase 1
3.1. Mind
3.1.1. Superhero Mindset
3.1.1.1. TK: Perfect Day
3.1.2. Goal Setting
3.1.3. Habits that stick
3.2. Food
3.2.1. Welcome
3.2.2. 5 Lies and 5 laws of superhero fuel
3.2.3. Calories
3.2.3.1. TK: Protien
3.2.3.2. TK: Carbs
3.2.3.3. TK: Fat
3.2.4. The strongman Shake (your #1 habit)
3.3. Body
3.3.1. Welcome to the workout section!
3.3.2. All phases explained in brief detail and how it’s built as a building block framework (microcycles)
3.3.3. Safety outlines
3.3.3.1. Dynamic Warm Up To Avoid Injury
3.3.4. The Gym Basics (needs a better name?!)
3.3.4.1. Warm up Sets
3.3.4.2. How to start lifting (3 rules of weight selection)
3.3.4.3. Movement Cues
3.3.4.4. The days you want to train/structure
3.3.5. How Muscle Growth Happens
3.3.5.1. The 3 triggers that cause muscle growth
3.3.5.2. Progressive overload
3.3.6. This phase in detail!
3.3.7. The actual program
3.3.7.1. Brief paragraph
3.3.7.2. Workout Videos
3.3.7.3. What are reps/sets/tempo/rest?
3.3.7.4. The workout download
3.3.7.5. FAQ
3.3.8. This phase summary
4. Acceleration
4.1. Food
4.1.1. How skinny guys struggle to eat enough
4.1.2. The Basics of Appetite Manipulation
4.1.2.1. How to Hack Your Appetite
4.1.3. Building Your New Meal Plans
4.1.3.1. Meal Plans based on body type AND calories
4.1.4. The palm print process (PN's measuring food with palms)
4.1.5. AA Method - or phase 3?
4.1.5.1. Pre, During and post workout
4.1.6. Summary