The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected.

by Martin Berkhan

For men, I recommend a fiber intake of 45 grams per day, accomplished with 1 kilogram (2.2 pounds) of broccoli and two large apples. Women would do well with 30 grams per day, or 600 grams of broccoli and two large apples.62