Lean Body Bible is a 105-page digital guidebook authored by Harley Johnstone, better known as Durianrider

In addition to nutrition, the guide emphasizes several lifestyle pillars:

The Durianrider’s Lean Body Bible (DLBB) is an ebook by Australian vegan cyclist Harley Johnstone, better known as Durianrider. It focuses on achieving a lean physique and high athletic performance through a high-carbohydrate, low-fat (HCLF) vegan lifestyle, paired with high-volume cycling. Summary of the Publication's Themes

Below I summarize the program’s core principles, typical contents of a Lean Body Bible–style guide, evidence and considerations, legal/ethical notes about PDFs and copyrighted material, and practical guidance for applying the approach safely and effectively.

2. The "Cycling" Protocol

One of the most unique sections of the PDF is the metabolic cycling protocol. DurianRider suggests 3–6 days of strict low-fat, high-carb eating followed by a massive "refeed" day where you eat high-calorie, high-carb (but still low-fat) foods like dates, juice, and vegan soft serve. This is designed to spike thyroid hormones (T3) to keep your metabolism roaring.

Is the PDF Worth Reading?

If you are looking for a bodybuilding guide to get massive, this isn't for you. But if you are looking for sustainable leanness and have struggled with the hunger pangs of restrictive diets, the Lean Body Bible offers a refreshing (and filling) alternative.

The Lean Body Bible PDF appears to be targeted towards:

The Lean Body Bible is based on several main principles, including:

Main Principles