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• Title page
• Copyright page
• Dedication
• Contents
• Preface
• Acknowledgments
• Introduction
• Part I Optimal Weight, Optimal Performance
• Ch 1 Tipping the Scales in Your Favor
• Ch 2 Identifying the Priorities for Your Sport
• Ch 3 Analyzing Your Body, Assessing Your Weight
• Ch 4 Charting Your Course for Success
• Part II Strategies for Achieving Your Target Weight
• Ch 5 Building a Solid Nutritional Base
• Ch 6 Adding Muscle, Gaining Mass
• Ch 7 Losing Fat, Winning Results
• Ch 8 Weighing in on Water Weight
• Ch 9 Sizing Up Supplement Use
• Part III Meal Plans for Making Weight
• Ch 10 Building Muscle
• Ch 11 Losing Fat
• Ch 12 Building Muscle and Losing Fat
• Ch 13 Precision Meal Planning System
• Appendix A Additional Resources
• Appendix B Tools and Templates
• Works Consulted
• Index
• About the Authors
• Back cover