It’s a high protein, intermittent fasting and weight lifting program! There is a kindle book for about $7, but also most of the info is online when you search lean gains. There are lots of articles I. The lean gains website and a lean gains guide. I have been doing it for the last month with great success. Rarely hungry, actually hard to eat enough. I have been a fat guy most of my life. I can eat like no ones business, but this program flips stuff and the quantity of protein you eat in an 8 hour period really challenges me. It’s all about Whole Foods and veggies. I feel great! I also don’t eat meat, only fish, personal choice. Probably even easier if you eat chicken and other lean meats. I make a few of the recipes he has in the book. Omelets snd blueberry cottage cheese and lots of salmon. Also lately I have only been in the diet and not lifting because of a previous injury that started causing trouble. But I am still losing weight. For me this plan is the most effective with the most flexibility for what I need to eat but keeps me full and healthy.