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Disclaimer
Foreword
Chapter 1 - What is The Ladder System?
Sign Me Up! How Do I Do It?
Food Tracking? Boooo!
Sounds Attractive, But I’m An Ovo-Lacto Vegan
All Right, I’m Sold. How Do We Do This?
Chapter 2 - Hi! My Name Is… Jay Wall
Chapter 3 - Coach, What's the Game Plan? Where It All Starts
Figuring Out Body Fat Percentage
The Navy Method
Comparing Against A Visual Body Fat Chart
Time To Calculate!
7 Days In Heaven
Ending With Balance
Staying In The Zone
Managing Expectations
Don’t Worry, Be Happy
Is It That Simple?
If The String Is Too Taut…
If The String Is Too Loose…
A Wise Person Asks Three Questions
Supplementation For Nutritional Shortfalls
Bad Habits Are Hard To Break
We All Have To Make Sacrifices; Mine is Garlic
The Silver Lining
The Student Becomes The Master
Watch Out for Neat!
Do You Even Lift?
Mr. Sandman Is Entering The Chat
Chapter 4 - Tools for Macro Tracking Success. I Don't Wanna!
Food Scale
Measuring Cups/Spoons
Food Tracking App
To Measure Or To Weigh
Simple Math for Calculating Number of Servings
Cooked or Uncooked? That Is The Question
The Staples
Meal Prep, Meal Prep, Meal Prep
Estimation By Necessitation
Chapter 5 - The Present State of Fat Loss Science
Calories In, Calories Out
Protein is King
A Protein Story
The Newbie Gains Effect
But Fat Is Where It’s At
Carbs Schmarbs
The Insulin Boogieman
The Magic School Bus
Insulin To The Rescue!
Rescue To The Insulin!
Coming Full Circle
Hunger Suppression
Speaking of Maintenance Day…
Adapting To Adaptation
Food Psychology 101
Chapter 6 - Macros, Micros, Gut and Beyond: The Keys to Enhance Overall Health and Achieve Optimal Rate of Fat Loss
Quality Over Cravings
Not All Fat is Created Equal
Natural And Balanced
Ah, Nuts!
If You Can’t Take The Heat…
Protein Considerations
Plant-Based Protein Considerations
Not All Beef Is Created Equal
My Name is Jay Wall, and I’m a Carboholic
A Brave New World
Two Easy Rules For Better Gut Health
The Great Celiac Scare of ‘06
Eat Your Vegetables! Unless You Shouldn’t…
Macro…Minerals?
Booze: The Double-Edged Sword
Good Ol’ H2O
Chapter 7 - Jenny’s Story
Getting Started
Day 1, Week 1
Day 5, Week 1
Day 7, Week 1
Day 5, Week 3
Day 7, Week 4
Day 1, Week 5
Day 7, Week 6
Choose Your Own Adventure
Appendix A - The Ladder System Supplementation Guide
Supplementation Guidelines
You've probably accepted the idea that you have a naturally "slow" metabolism, just as I did, and I need you to understand this idea is complete bullshit. Your metabolic rate is shaped by the food you eat and the work you do, pure and simple. When you try to manipulate your diet to lose weight, your body adapts to slow your weight loss. We have to find a way to beat these adaptations without damaging our health, and The Ladder System is the way.
With The Ladder System, you will see consistent fat loss week-to-week, but the amount you lose each week is up to you. As much as The Ladder System calculates and programs your calorie intake, it presents you with a choice. You can meet your macronutrient goals with any foods you like. You could eat fast food all day and as long as you hit your carb/fat/protein goals, you’re adhering to The System and you will see consistent fat loss.
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The worst you can do is attempt to diet intuitively. Some can do it successfully, but they are exceptions to the rule. For most of us, the reason we acquired so much excess body fat in the first place is because we simply had no idea how many excess calories we were consuming. If you’re not even estimating your macros and calories, you simply can’t know.
There are problems that commonly arise when dieting intuitively, and the first two are as obvious as you might think:
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