This is what I used:
Version 2.0:
http://www.bodyrecomposition.com/the...-loss-handbook
Version 1.0 is in this torrent:
http://thepiratebay.org/torrent/4628392/Fitness.rar
Version 2.0 is updated due to studies that had been completed since 1.0 and therefore has some new recommendations for supplements and cardio. Also 2.0 includes a strength training guide and online diet plan (I don't use either of them, tbh, but I think most people would find them helpful). I bought the 2.0 book after the diet helped me lose 40 lbs; I figured it was the least I could do.
For strength training, I did Starting Strength:
Site:
http://startingstrength.wikia.com/wi..._Strength_Wiki
Torrent:
http://thepiratebay.org/torrent/4776...ook_and_DVDrip
Now I just do my own system, because my squats were getting so high that I was frequently injuring myself due to the weight and frequency (SS has you squat every other day, which is fine when you're just...starting). My current system is basically the SS variant that uses chins instead of power cleans, then I added a couple exercises to hit areas that SS is weak on and increased the reps to 10x.
So my new lifitng schedule looks like this (incl. weight from a 22 lb standard bar):
A:
Squat 10x3 @ 142 lbs
Bench press 10x3 @ 152 lbs
Standing curlz 10x3 @ 47 lbs
B:
Clean pulls 10x3 @ 202 lbs
Seated military press 10x3 @ 102 lbs
Deadlifts 5x1 @ 252 lbs
Then I also do pullups/chinups and dragon flags at the end of the workouts if I can.