| | Preface: My Story: From Fat Boy to Fat-Loss Expert | p. ix |
| | Philosophy | |
| | Fat-Burning Secrets of the Leanest People in the World | p. 3 |
| | Why Diets Fail and Why This Plan Won't | p. 14 |
| | Understanding Your Body Type and Customizing Your Plan | p. 29 |
| | The L.E.A.N. Plan of Action | |
| | Establish Your Baseline | p. 51 |
| | Measuring Body Composition | p. 53 |
| | Tracking Progress: The Feedback Loop System That Won't Let You Fail | p. 69 |
| | Learn: Mental Training (The 1st Element) | p. 87 |
| | Setting Goals and Training Your Mind | p. 88 |
| | Eat: Nutrition (The 2nd Element) | p. 115 |
| | Understanding Calories | p. 116 |
| | Balance Your Macronutrients | p. 135 |
| | Good Fats, Bad Fats | p. 152 |
| | Protein, the Muscle Builder and Metabolic Stimulator | p. 168 |
| | Clearing Up Carbohydrate Confusion | p. 182 |
| | Hydrate Like an Athlete and Burn More Fat | p. 199 |
| | Nutrient Timing | p. 215 |
| | The Burn the Fat, Feed the Muscle Meal Planning System | p. 234 |
| | Activate: Cardio Training (The 3rd Element) | p. 258 |
| | Maximize Your Fat Loss with Cardio Training | p. 259 |
| | New Body: Weight Training (The 4th Element) | p. 284 |
| | Burn the Fat, Feed the Muscle Weight Training: The Principles | p. 285 |
| | Burn the Fat, Feed the Muscle Weight Training: The Program | p. 304 |
| | The Next Level: Advanced Strategies | p. 323 |
| | Breaking Plateaus | p. 324 |
| | How to Accelerate Your Fat Loss | p. 339 |
| | Appendix-Extra Tools | p. 359 |
| | Burn the Fat, Feed the Muscle Progress Chart | p. 361 |
| | Burn the Fat, Feed the Muscle Goal-Setting Worksheet | p. 362 |
| | The Goal-Achieving Formula Checklist | p. 363 |
| | Calorie Worksheet | p. 364 |
| | Calorie and Macronutrient Quick Reference Charts | p. 367 |
| | Grams of Fat Daily Chart | p. 373 |
| | Grams of Protein Daily Chart | p. 374 |
| | Grams of Carbs Daily Chart | p. 375 |
| | Acknowledgments | p. 376 |
| | Online Resources | p. 378 |
| | Index | p. 379 |