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Body-Kit Manual

The only book you need on training, diet, weight loss and more

The body kit manual, is a specially designed manual to help you achieve all of your training goals. Whether you want to gain muscle or lose weight, this manual will tell you exactly how to do it, covering everything from training & diet to motivation & lifestyle.

  • The only book you'll need for muscles & fat-loss
  • New comprehensive manual incorporating all aspects of training, diet, motivation & lifestyle

Guaranteed delivery by tomorrow if you order in the next 11 hours, 53 minutes and 3 seconds (choose Next Day Delivery at checkout)

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A new exciting book

Written with the help of some of the world's foremost experts on training, diet, nutrition, psychology and performance. The Body-Kit Manual is a book for men and women at all stages in their training. The training in the Manual is radical to say the least. You get super-sets, descending sets and much more.

The Body-Kit Manual is written in plain, easy-flowing English with colour photographs and tells you about everything you want to know to get you bigger and more lean. Just check out this condensed table of contents below:

1. Mental

  • The commitment
  • Keeping a secret
  • Sacrifices
  • Going mental

2. Physical

  • Gym or home
  • Gym
  • How to choose a gym
  • Home
  • The routine
  • Equipment needed
  • What is your max?
  • The importance of proper form
  • Your max and good form - what is the relationship?
  • How much rest between sets?
  • How long should you workout for?
  • Have your plates ready to go!
  • The help of a training partner
  • The need for forced reps
  • What's the routine trying to achieve


  • Monday - Chest, Triceps and Shoulders
  • Tuesday - Cardio & Abs
  • Wednesday - Back & Biceps
  • Thursday - Cardio & Abs
  • Friday - Legs
  • Saturday - Rest
  • Sunday - Cardio & Rest

3. What else helps?

  • Sleep
  • Relaxation
  • Posing
  • Posture
  • Tanning
  • Hair removal
  • Cold Showers
  • Oils

4. What not to do

  • Exercises to avoid
  • Foods to avoid
  • Alcohol
  • Cigarettes
  • Cannabis
  • Stress
  • Physical stress
  • Mental stress
  • Illness
  • Towels in the gym
  • Masturbation

5. Diet & nutrition

  • Metabolism
  • Fast metabolism
  • Slow metabolism
  • Genetically gifted
  • Vegetarians v meat eaters
  • Water
  • Protein v carbs v fats - What are the ratios?
  • Carbs
  • Protein
  • A little secret story
  • Fats
  • Timing of food
  • Foods for muscle gain and fat loss
  • Waking up
  • Breakfast
  • Mid morning
  • Lunch
  • Mid afternoon
  • Evening
  • Night time

6. Lifestyle

  • What's a lifestyle change?
  • Using the stairs
  • Leaving the car
  • Posture
  • Shopping
  • Foods to shop for
  • Eating out
  • On holiday

7. Food manipulation

  • Sugar
  • Tap water

8. General supplements

  • Zinc
  • Echinacea
  • St Johns Wort
  • Vitamin C
  • Vitamin B-Complex
  • Saw Palmetto

9. Advanced supplements

  • Protein
  • Creatine
  • Glutamate
  • Male Hormone Boosters
  • Anti-Estrogens
  • Fat-burners
  • Anti-Cortisol
  • Weight-Gainers
  • Energy boost
  • Pump
  • Maintain and build
  • Multivitamins and Minerals

10. Advanced supplement combinations

  • Fast size
  • Super fast size
  • Fast strength
  • Fast body shape change
  • More muscle & less fat at the same time
  • Fast fat loss
  • Super fast fat loss
  • How long can you take supplements?
  • Do you lose the gains after?

11. The exercises - full color photo section

  • Bench Press
  • Dumbbell Flyes
  • Dumbbell Press
  • Dips
  • Overhead Press
  • Pulldowns
  • Chins
  • Barbell Rows
  • Shrugs
  • Deadlift
  • Overhead dumbbell press
  • Squat
  • Hamstring
  • Calf Raise
  • Crunch
  • Leg raises
  • Stiff Legged Deadlift
  • Knee extensions
  • Seated dumbbell curl
  • Broomstick swings
  • Leg Press

12. How to pose - full color photo section

  • Front Double Biceps
  • Single Biceps
  • Front Lat Spread
  • Front Abs
  • Abs & Thighs
  • Back Double Biceps
  • Side Triceps
  • Lat Spread
  • Most Muscular
  • Signature
  • Side Chest

13. Stretching - full color photo section

  • Chest
  • Shoulders
  • Traps
  • Lats
  • Inner Thighs
  • Hams
  • Lower Back
  • Biceps
  • Triceps
  • Quads
  • Glutes

14. Staying injury free

  • Clothing
  • Warming up
  • Avoid injuries
  • Pain is a signal to stop
  • What if you get injured?
  • What about long term injuries?

The body-kit manual is also available to order on-line for immediate download. Click here to order it now!

by Ovidiu Mirica on 17th December 2017
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by David Owens on 17th July 2017
Great little book
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by Paul Danbury on 13th November 2016
Good all round info on various subjects
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by Nataliya Voytetska on 17th March 2016
Educational and interesting. A lot of useful information
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by George Buchan on 23rd February 2016
High quality book with good informtion.
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by Jason Bibby on 16th August 2015
brilliant book, I am doing the training program at the moment and its great! Hurts like hell but a nice pain ;) the rest of the book is a great way to learn about nutrition etc. a great buy
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by Michael Riozzie on 12th April 2015
Really good glad I bought it helped me alot thanks i'd recommend this to anyone who's serious about gaining muscle
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by Greg Walker on 18th January 2015
Really good book for info to follow
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by Rachel Davies on 20th December 2014
A useful read, plenty of ideas. Glossy book.
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by Mike Adams on 18th December 2014
Gives it to you Good and straight forward!
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