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[et_pb_section admin_label=”section” background_image=”https://transformfitspo.com/wp-content/uploads/2017/02/bigstock-Fitness-Female-Getting-Ready-small.jpg” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”on” parallax_method=”on” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row”][et_pb_column type=”2_3″][et_pb_divider admin_label=”Divider” color=”#ffffff” show_divider=”off” height=”200″ divider_style=”solid” divider_position=”top” hide_on_mobile=”on”] [/et_pb_divider][et_pb_text admin_label=”Title Text” background_layout=”light” text_orientation=”left” max_width=”620px” text_font=”PT Sans||||” text_font_size=”72″ text_text_color=”#ffffff” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_margin=”0px||0px|” text_line_height=”1.1em” text_font_size_last_edited=”on|tablet” text_font_size_tablet=”52″]
Workout Challenge Day 3
[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label=”Section” fullwidth=”off” specialty=”off” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”0px|||” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”justified” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]The Key To Muscle Gain And Fat Loss; Understanding Calories, Proteins and Fats.
Want to eat yourself lean, it’s quite easy when you know how!
Giving your body the right nutrition is 80% of the battle when it comes to a successful transformation, we’ve all heard the saying; Abs are made in the kitchen, not the gym. ???
When it comes to making sure you have the right mix of carbohydrates (carbs), proteins and fats in your diet your goals are key! We’ve touched upon Macronutrients in the Seven Secrets series of emails, giving a breakdown of the difference between carbohydrates, proteins and fats. To quickly recap:
- Carbohydrates – Carbohydrates (carbs) are what your body mainly uses for energy, but they’re also important for controlling your hormone levels. ?
- Proteins – Protein is mainly used as the building blocks of muscle in your body. ?
- Fats – Fats are mainly used for energy, energy storage and as the building blocks of many hormones so it’s important to get enough of them to keep your body working properly. ?
For a goal of gaining muscle and cutting fat we’re going to look at how best to structure a diet. Firstly we need to focus on Protein.
To successfully maintain, repair and build muscle we need to ensure the correct level of protein consumption. Your diet should include at least 1g of protein per 1lb of body weight. This level of protein consumption ensures that when your body starts to break down it’s fat deposits, your muscles are maintained. The correct level of protein in your diet lets your body target fat deposits for energy, making you toned and lean!
Today’s Transformation Takeaway – How to create a diet for muscle gain and fat loss
Firstly I highly recommend downloading a tracking app such as myfitnesspal, the app has a bar code scanner which will give you the nutritional values of whatever you’re scanning.
- Start with your required protein intake (1g per 1lb of body weight) and what foods you need to eat to hit your target. You can find more on the right types of food in, high in protein in our 12 week program here
- With your protein target hit, you’ll have need to eat more carbs and fats to hit your daily targets in those areas. Start by getting enough healthy fats (aim for 20% of your overall calorie intake)
- Finally with the remaining calories you need for the day, look to carbohydrates (carbs) to fill the gap.
Below gives you an example of a day’s calorie intake broken down into the three groups of calories. For ideas on delicious meals and a unique, personal metabolic rate and TDEE calculator, check out our Nutrition Challenge!
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_image admin_label=”Image” src=”https://transformfitspo.com/wp-content/uploads/2017/05/Daily-intake-pie-chart.png” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]Downloadable Version
If you’d like to download this workbook so you can use it on the move, click this button to get access to a PDF file you can download ❤️️
[/et_pb_text][et_pb_button admin_label=”Download Button” button_url=”https://transformfitspo.com/wp-content/uploads/2017/02/gmtm429gamofg3rqfmdtfcfree1aaf.pdf” url_new_window=”on” button_text=”Workbook Download” button_alignment=”center” background_layout=”light” custom_button=”on” button_text_color=”#ffffff” button_border_color=”#ea0b5d” button_letter_spacing=”2″ button_use_icon=”default” button_icon_placement=”right” button_on_hover=”on” button_letter_spacing_hover=”2″ button_bg_color=”#ea0b5d” button_text_color_hover=”#ffffff” button_bg_color_hover=”#ea0b5d” button_border_color_hover=”#ea0b5d” button_text_size=”18″ saved_tabs=”all” button_border_radius=”20″ button_border_radius_hover=”20″ button_font=”Lato Light||||” button_icon=”%%257%%” button_icon_color=”#ffffff”] [/et_pb_button][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_divider admin_label=”Divider” color=”#ededed” show_divider=”on” divider_style=”solid” divider_position=”top” hide_on_mobile=”off”] [/et_pb_divider][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label=”Section” fullwidth=”off” specialty=”off” transparent_background=”off” background_color=”#ffffff” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”on” width_unit=”on” custom_width_px=”780px” use_custom_gutter=”off” padding_mobile=”off” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” column_padding_mobile=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Our Program Call to Action” background_layout=”dark” text_orientation=”center” text_font=”Lato||||” text_font_size=”36″ text_line_height=”1.4em” use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font_size_tablet=”26″ text_font_size_last_edited=”on|tablet” text_text_color=”#ea0b5d”]
Looking for the Last Fitness Program You’ll Ever Need?
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” custom_padding=”0px||0px|” padding_mobile=”on” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” parallax_2=”off” parallax_method_2=”off” column_padding_mobile=”on” background_color_1=”rgba(255,255,255,0)” custom_padding_tablet=”104px|||” custom_padding_last_edited=”on|desktop” background_color=”rgba(0,0,0,0)” background_color_2=”rgba(255,255,255,0)”][et_pb_column type=”1_2″][et_pb_image admin_label=”Product Bundle” src=”https://transformfitspo.com/wp-content/uploads/2016/08/TFbundleSale.png” show_in_lightbox=”off” url=”https://transformfitspo.com/product/tfcfull” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” max_width=”600px” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” max_width_last_edited=”on|phone” custom_margin=”|20px||”] [/et_pb_image][/et_pb_column][et_pb_column type=”1_2″][et_pb_image admin_label=”Reviews” src=”https://transformfitspo.com/wp-content/uploads/2016/08/OnPaste.20170215-183230.png” show_in_lightbox=”off” url=”https://transformfitspo.com/product/tfcfull/#reviews” url_new_window=”off” use_overlay=”off” animation=”off” sticky=”off” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_margin=”10px||20px|20px” max_width=”400px”] [/et_pb_image][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”10px||3px|” custom_css_blurb_content=”font-weight: 400;”]For Women of All Body Sizes and Experience Levels
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_main_element=”font-weight: 400;” custom_css_blurb_content=”font-weight: 400;”]No Gym Membership or Equipment Needed
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_main_element=”font-weight: 400;” custom_css_blurb_content=”font-weight: 400;”]Skyrocket Your Metabolism
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]Fun 30 Minute Workouts, Targeted at Problem Areas
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]Tailored Nutrition Plan Unique to You
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]Delicious, Fat Burning, Clean Meals
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]Reinvent Your Body Shape
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]255 Pages to Change Your Life
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]See Results in One Week!
[/et_pb_blurb][et_pb_blurb admin_label=”Blurb” url_new_window=”off” use_icon=”on” font_icon=”%%45%%” icon_color=”#ea0b5d” use_circle=”off” circle_color=”#7EBEC5″ use_circle_border=”off” circle_border_color=”#7EBEC5″ icon_placement=”left” animation=”left” background_layout=”light” text_orientation=”left” use_icon_font_size=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid” header_font=”Roboto Light||||” header_font_size=”14″ header_text_color=”#3c3c3c” custom_margin=”||3px|” custom_css_blurb_content=”font-weight: 400;”]Unlock Your Confidence ❤️
[/et_pb_blurb][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_button admin_label=”Buy Button (Edit for UTM)” button_url=”https://transformfitspo.com/?utm_source=WC3&utm_medium=Email&utm_campaign=WC” url_new_window=”off” button_text=”Transform Today!” button_alignment=”center” background_layout=”light” custom_button=”on” button_text_color=”#ffffff” button_border_color=”#ea0b5d” button_letter_spacing=”2″ button_use_icon=”default” button_icon_placement=”right” button_on_hover=”on” button_letter_spacing_hover=”2″ button_bg_color=”#ea0b5d” button_text_color_hover=”#ffffff” button_bg_color_hover=”#ea0b5d” button_border_color_hover=”#ea0b5d” button_text_size=”18″ saved_tabs=”all” button_border_radius=”20″ button_border_radius_hover=”20″ button_font=”Lato Light||||” button_icon=”%%257%%” button_icon_color=”#ffffff”] [/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section]