Bonus Book Content


As any fitness professional or personal trainer will tell you, warming up, stretching and cooling down are important elements of your training.

Glycemic Index

Glycemic Index (GI) measures how carbohydrates (carbs) whether sugar, starch or fiber affect your blood glucose levels. Glycemic Load (GL) combines both quality and quantity of carbs.

Sleep Better

Sleep is really important to general health and your training regime.  It's amazing the power regular, good quality sleep can have on your training energy and success.  

Wax On Wax Off

Before you go rushing into the gym (or back to the gym) and picking up the heaviest weight you can lift or, alternatively, picking up some light weights and just going through the motions, remember the words of Mr Miyagi, Daniel-san’s sensei in the 1980’s movie, The Karate Kid: “Wax on, wax off!”

One Rep Max Calculator

If you didn’t know already, your one rep max (1RM) is your one repetition maximum. In weight training/lifting, it’s the maximum amount of force that can be generated in one maximum contraction or, in other words, the heaviest weight you can lift once, correctly and completely.

Macro Calculator

As highlighted in the book, getting your MACRO calorie intake right for your goal is quite important for success.  Unfortunately there is no one size fits all and their are a lot of variables to getting MACROs and calories right including...

Eating Not Cheating

A collection of some of the simple recipes that can keep you on track with your health and fitness. Tasty, easy ideas that anyone can try at home. Each recipe included the maco nutrients to help you get used to thinking about food in a different way.

Alternative Moves

The Plans in The Lean Exec Book are refined based on the routines I did to lose 10kg of fat and change my body composition over eight weeks to a leaner more muscular first phase of The Lean Exec, plus routines I did beyond that.…

Water Intake

Water is even more important than food!  Without it, humans will only last a few days before they kick the bucket.  When you’re young your body is made up of about 75% of water and about 55% when you get really old.


Called micronutrients because they are needed only in minuscule amounts, these substances are the “magic wands” that enable the body to produce enzymes, hormones and other substances essential for proper growth and development.

Training Plans

Groundwork Plan This is a downloadable version of the Groundwork Plan (bodyweight) exercise session that is included in The Lean Exec book: The Lean Exec - Book - Groundwork Training - Download 3 Hour Power Plan...


It’s important to remember that supplements aren’t a replacement for poor diet and you should aim to get as much of what your body needs  from quality foods. However, training does increase the demands on your body...

Cardio Options

As you will know from reading The Lean Exec book, Bigger Brother likes to keep things simple.  You may have noticed that within the plans there is a short run at the beginning and  a longer run at the end of each session.


In reality there is no such thing as “ideal”.  We are all different and that’s what makes life interesting, not to mention that beauty is in the eye of the beholder.  So use of the word “ideal” is not to be taken literally as there isn’t really such a thing as perfection.