When I set out to write BRE I wanted to make sure that the manual would contain all of the information needed to achieve the physique that you are looking for. I was not interested in filling up the pages with pretty pictures or anything like that as if pictures is what you are looking for, that is what the magazines are for. Below you will find a list of the topics that you can expect to see explained on the BRE manual:

Chapter 1: Introduction
Goals
Myths
The 10 Commandments to Achieve Success
The Formula for Success
Determination

Chapter 2: Training

Weight training
Weight Training At Home
What equipment is necessary for a home gym?
Weight Belts and Wrist Wraps
Common Weight Training Terms
Beginner Routine
The Secret To Continuos Gains: The Cycling Principle
Modifications For The Above Routine Based On Body Type
How Fast Should You Lift The Weight?
What About Forearms, Traps, Rotator Cuff, Adductor and Abductor Exercises?
How To Breathe While Performing The Exercise
How Do You Select The Weight For Each Exercise
Overtraining
The Myth Of The Hard Gainer
What if you cannot train the required number of days that your body type needs?
Missing Workouts
Aerobic Training
Aerobic Exercise Frequency
Cycling of Aerobic Activity

Chapter 3: Nutrition
Characteristics of a Good Nutrition Program
Nutrition Basics
A) Carbohydrates:
B) Protein
C) Fats
D) Water
Putting It All Together

a) Endomorphs
Caloric Requirements

b) Mesomorphs
Caloric Requirements

c) Ectomorph
Caloric Requirements

Calorie Cycling
Gain Muscle Mass Without Increasing Body Fat Levels
Lose Body Fat Without Losing Muscle Mass
Choosing What to Eat
Cooking Tips
Beverage Tips
The Importance of Preparing Food Before Hand
Meal Frequency and Work
Rules On Protein Shakes
Troubleshooting Your Caloric Intake


Chapter 4: Supplements

A Potent Multiple Vitamin and Mineral Formula with Extra Calcium
Chromium Picolinate
Vitamin C
Meal Replacement Powders Containing Whey Protein, Whey Protein Powders or Meal Replacement Bars
Fish Body Oil Capsules or Flaxseed Oil
Creatine
Glutamine
Androstendione

Conclusion

A Note on Drugs for Weight Loss and Caffeine/Ephedrine Supplementation
Recommended Supplements Program


Chapter 5: Rest & Recovery

The Sleep Cycle
Maladies Caused By Sleep Deprivation
Are You Sleep Deprived?
Sleeping Pills

Chapter 6: Miscellaneous Topics

Soreness
More On Goal Setting
Hugo?s 8 Week Summer Get Lean Plan
Training While You Are Sick
Menopause and Hormone Replacement
The Value Behind Super Slow Lifting; Fact or Fiction?
Super Slow Lifting Training Protocol Concept
Which Exercises Are The Best for Growth?
How to Choose a Good Personal Trainer
PowerblocksTM Review

Appendix A: Table of Food Values

Carbohydrates
Protein
Fats
Drinks

Appendix B: Diet Samples

a) Sample Diet for the Mesomorphic Bodybuilder
b) Sample Diet for the Endomorphic Bodybuilder
c) Sample Diet for the Ectomorphic Bodybuilder

Appendix C: Exercise Chart

Appendix D: Nutrition Log

Appendix E: Set Extension Techniques

Appendix F: Tables of Daily Macronutrient Requirements

Table 1: Tables of Macronutrient Requirements for the BodyBuilding Mesomorph Group
Table 2: Tables of Macronutrient Requirements for the BodyBuilding Endomorph Group
Table 3: Tables of Macronutrient Requirements for the BodyBuilding Ectomorph Group
Appendix G: Eating on the Run; Fast Foods
Appendix H: Glossary of Terms
Appendix I: Grocery Shopping List