The book, really more of a pamphlet, is just a start to get people thinking about making good small meal choices. Mike just wrote down exactly what he ate for one cut. His new book, which I have pre-ordered,
Living Lean, supposedly will have a ton of various meal plans for different weights.
The link above to Coach Poliquin's series on Why Women Can't Lose Weight has a ton of great info too. After several of my friends read it, they realized that they were making bad choices with the best of intentions, such as eating low-fat and high-grain, or eating a lot of soy products. They felt so empowered afterwards I wanted to share. I'm not a personal trainer or anything, it's just a hobby of mine. By using Coach Poliquin German Body Composition program (upper/lower body supersets with descending times between sets each week from 60 down to 30 seconds) and eating along the Dolce Diet principles, I went from 195 at over 20% bf to 175 at 9% bf. This was after years of trying all kinds of diets: ketogenic, liquid, etc. with little success.
And Coach Poliquin's and Mike Dolce's stuff
is free, both their blogs and Youtube channels. Neither have site subscriptions. Mike does sells his books, one of which I have given above, and Coach sells his supplements, but most of those can be found on Amazon or at places like Proteinfactory.com for much less.
@cckid: Cardio is great if it is in intervals against resistance, such as pushing a sled. Steady-state cardio is not so good if you want to hang onto muscle. Personally, I would rather look like an MMA fighter than a runner, but to each his own.