The book wants to be a help to those who approach the world of bodybuilding or body recomposition. In these pages you will find everything you need to reach your goals without proposing miraculous solutions or extraordinary results of the latest scientific research, which we have also studied, but you will find what is essential to plan the path that will guide you towards weight loss or building of muscle mass. Then it's up to you to understand the concepts and apply them to your case. As stressed several times in the book, each of us is unique and the right diet and training routine must be tailored to the particularity of each person. Routine, because training and proper nutrition must become a habit, a part of yourself.