Foreword by Dr. Spencer Nadolsky -- Part 1: what's in this for you? -- It works! ordinary people, extraordinary results. will you be next? -- Why muscle for life Is different -- The promise -- Who's Mike Matthews and why should i care? -- How to use this book -- How to master the "inner game" of fitness -- Part 2: the last diet advice you'll ever need -- It's all in your body composition: the four-step formula for less fat and more -- Lean muscle -- Welcome to the easiest diet in the world -- The muscle for life meal plan -- Part 3: the last exercise advice you'll ever need -- The little big things about building lean muscle (at any age) -- The 5 commandments of successful strength training -- The best strength exercises for building your best body ever -- The muscle for life workout program -- The right (and wrong) ways to track your progress -- The muscle for life workout quickstart guide -- The smart supplement buyer's guide -- Frequently asked questions -- Epilogue -- Free bonus material (videos, tools, and more!) -- Meal plans for cutting -- Meal plans for lean gaining -- Meal plan template -- Women's strength training workouts -- Men's strength training workouts -- Workout journal template -- Also by Michael Matthews.