Q&A with John Paul


Hello John Paul,

I purchased your ebook Lean and Mean and have over the past 6 weeks had great success with gaining strength, building muscle, energy, endurance, and so on and have lost 10 pounds… basically, I feel really good and ready to change to the next phase.

I am wondering where the body composition Program 1 definitions can be found in the book, e.g., 3 x 12-15 @ 3010, 60s (what does 3010, 60s mean?)

Thank you,


Hi Carolyn,

Congratulations on your success so far. I’m glad to hear that the book has helped.

A link was provided in the text to access the program definitions – you may have missed it. Here it is:


Let me know if you have any further questions.

All the best,
John Paul Catanzaro

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