Chapter 1: Nutrition
Nutrition: You Are What You Eat
Macronutrient Basics: Protein
Good Protein Sources & Sources To Avoid
Macronutrient Basics: Fats
Good Fat Sources & Sources To Limit/Avoid
Macronutrient Basics: Carbohydrates
Good Carb Sources & Sources To Avoid
Why Is The Glycemic Index Important?
What Are The Drawbacks Of The GI?
Effects Of GI On Performance
Body Fat and GI
The GI And Health
A Summary Of The Effects Of GI
GI Ratings For Common Foods
Looking At The Big Picture: “The Brink Pyramid”
Brink’s “Top 10” Bodybuilding Foods
Vegetarians Vs. Meat Eaters
Chapter References

Chapter 2: Constructing Your Muscle Building Diet
Where Does The Food Go? Understanding TDEE
Resting Metabolic Rate (RMR)
Thermic Effect Of A Meal (TEM)
Energy Expenditure of Physical Activity
Putting The TDEE Together
The Harris-Benedict Formula
The Simple Method For Calculating Calories
Using The Meal Planner To Calculate Calories
Macronutrients: Protein Requirements
Protein: Myths And Realities
Macronutrients: Fat Requirements
The One-Third Rule
Macronutrients: Carbohydrate Requirements
Dividing The Day’s Calories Into Meals
Enhancing The Anabolic Response
Post-Workout Nutrition
Pre-Workout Nutrition
Nighttime Nutrition
Putting It All Together
Chapter References

Chapter 3: Getting Organized
Organizing Your MBN Kitchen
What To Put Into Your Shopping Cart
What About Convenience/Packaged Foods?
Essential Tools And Equipment
Food Preparation Tips
Managing Meals Away From Home
Tracking Your Intake
Using the Diet Planner
Using The Food Database
Resources

Chapter 4: Goal Setting And Motivation
Working SMARTer, Not Harder
Tracking Your Progress
Measuring Your Body Composition
Using The Accu-measure
What’s On Your Mind?
Member Profiles:
Jason Halstead
Elissa Lowe
John Sullivan
Paul Afek
Evan Peck
(Scobro)
(KL)
(Pedestrium)
(phil_b)

Chapter 5: Supplements
Making Sense of Supplements
Supplement Compounds:

Hormonal:
Prohormones
Designer Supplements

Amino Acids:
Arginine
BCAAs
Glutamine
Tyrosine
Taurine
Beta-alanine

Naturally Occurring Metabolites
Creatine (+ glycocyamine)
Citrulline
Carnitine
7-keto DHEA
Arachidonic Acid
KIC
HMB
Phosphatidylserine

Proteins
Whey
Casein
Colostrum
serum protein isolate ("Immunolin")
Veg alternatives: soy, hemp

Vitamins and minerals
Calcium
Chromium
Vanadyl Sulfate
Vit C/Vit E
ZMA

Anti-Estrogens
Chrysin
DIM/I3C
resveratrol
6-OXO
Formestan

Natural T boosters
Tribulus
Horny Goat Weed (epimedium)
Maca
Tongkat Ali
Dioscorea/diosgenin

Plant steroidal compounds
ecdysterones
methoxy
beta-sitosterol

Adaptogens
Ginseng
Rhodiola
Bacopa
Cordyceps

Energy Compounds
Ribose
Glucuronolactone
MCTs

Misc. Physiological/Hormonal Modulators
Myostatin Inhibitors
GH supps
Saw Palmetto

Supplement Scoreboard
Brand Name Supplements

Chapter 6: Training
Introduction
True Beginners
The Classic 3-Day Split
The 4-Day “Upper/Lower” Split
Exercises by Muscle Group (tentative – this would be a list of exercises that could be used to modify the e-book routines)
Points To Remember (tentative – this would discuss rests between sets, form (link to ex. videos) the use of partials, negatives, forced reps; overtraining, other miscellaneous points)

Chapter 7 Cardio / HIT
Does Cardio Help or Hinder Muscle Gain
Cardio & Fat Burning
Exercise Intensity & Energy Systems
High Intensity Interval Training & Tabatas

Bonus Reports

Individualization of Mass Gains by Charles Poliquin
Charles Poliquin FAQs by Evan R. Peck M.D.
Exercise Descriptions by Evan R. Peck M.D.

Triple Training Reports
Misconceptions of Muscle Soreness
Overcoming Training Plateaus
Weight Training Injuries

Brink's Hybrid Training System

Index

Appendix A
Calorie/Macronutrient Values for Top 100 Foods

Appendix B
Glossary of Bodybuilding Terms