Chris Powell's choose more, lose more for life

Preface: Success story #1: our story

Introduction

The true secret of transformation

Weight loss 101

What's your carb cycle?: four plans for rapid weight loss

Shape your body, shred your fat: the exercises

Feed your fire: the recipes

Appendix A. Carb-cycling FAQs

Appendix B. Easy no-prep foods

Appendix C. Reward foods

Appendix D. Multiple-serving measurement chart

Appendix E. 9-minute mission quick reference guide

Appendix F. Four-week personal logs

Appendix G. Your success story

Appendix H. Keeping the weight off for life: the maintenance phase.