First of all, I would like to thank you for your trust.

I am sure that this manual will be very helpful to you because in addition to learning
a lot, you are going to enjoy the process. It is a project that came out of my mind with the purpose of you achieving
find a balance between your daily life and the fit life, but at the same time achieve visible results
incredible.

My wish for you is that in the end you have a mini ebook of your progress (with photos and all that), of what
it worked for you, how your relationship with food and exercise is getting better and you see yourself more and more
more fit ;) (more good too haha). And... let this serve as a reference for you forever because finally you are going to
to learn.

If at any point you have any comments, suggestions, if I missed a typo or anything, you know
I would love to know it. So, write me an email at TuSanoEquilibrio@[Link] and put it in
the subject "Comment" to make it easier to distinguish them.
I hope you enjoy your manual a lot!

When you see words that have a *, it is because you find their definition in Lesson 10. "Information
to be a fit-geek." By the way, if you are a beginner in this fit life and don't have much
Knowledge about various terms, I recommend that you read that lesson first.
The manual is divided into chapters, because to achieve your goals in the 'fit life', it is necessary that
let's apply various strategies. The way those strategies are represented is by:
[Link] is the first chapter of your manual and you will be in bulk = muscle gain.
Well, I know it seems a bit obvious, but in bulk or muscle gain, we aim to create muscle. Think of it this way,
imagine that your body is a sculpture. You have to add and remove clay to make it really cool. You
you are in that stage of adding more clay = creating muscle mass.

We'll look at this in more depth later, but just to get you started on the context. You burn a
calories per day. Even if you didn't exercise: breathing, sleeping, and even stretching your hand
They require energy. Now, to increase your muscle, you will need to eat a little more.
of those calories you burn throughout the day, since the body cannot do it on its own. To be
more precise, we need the help of 3 tools to achieve it:

As we mentioned already,eat more caloriesfrom the ones you burn.

Give the muscle theadequate stimulusto make it grow = exercise.
Give the body therestto allow you to build that muscle = sleep (at least 7/8 hours a day).

Basically, this is what we will cover throughout this chapter of your manual. You will learn to calculate
how many calories do you burn in a day, calculating calories per week to be in bulk, how to distribute that
total calories, how to structure your workout routines, and how to track your macros. All in one way
practical and simple. So you can start off strong, I calculated your calories for week 1 and all the
Andrea, what should I expect in muscle gain?

Since we will be eating a bit more, it is very likely that we will also gain some fat.
corporal, but nothing serious. In fact, the process of gaining muscle and fat is so slow that you will...
surprise about the time it will take you. So expect much more energy than you normally
you have, to feel a little more bloated due to the fluid retention caused by the increase of
carbohydrates and feeling much stronger day by day.

For the same reason that it is not a quick change, you will be able to control it yourself. There will come a day when
don't feel so comfortable with the amount of fat you have and boom!, that day is the day you will stop with
you bulk. I need you this time to havereal expectationsI'm not going to lie to you, the cool progress is not
notes from night to morning or in 2 months, however, also with small changes you
You will feel good. Start the manual with that mindset <3.

As you progress in this stage, I would like you to remember that:

No matter how you look, you should always be proud of your efforts. In other words, don't compare yourself to...
Photos are one of the best ways to see your progress.

At first, you might not like taking them, but you will thank me for it. There is nothing more satisfying.
to see how your body changes and what better way than through photos that you can compare. I am going to
suggest an App called 'Shapez', there you can also track your photos, measurements, and weight. You
Send reminders and has a password ;). But you can also carry it in your logbook.

For the photos, there are several instructions you must follow:

Take the photos to [Link] timein which you took the previous ones.
Wear the same clothes or at least something similar to last time.
If you use a bikini or underwear, it's much better :).
In your logbook, there is a place to recordevery 4 weeks, why? Because it is a sufficient period to
see comparable changes. Also, it helps if you are more or less at the same stage of your cycle.
menstrual.
One must take in3 anglesfrom the front, side, and back.

Once you have taken your photos from week zero, insert them into your log in the designated box for
that week and you will continue to fill it as time goes by. If you don't know how to insert images in
Excel, click onthe following linkand it will take you to a video with instructions on how to do it :).
Another good indicator of your progress is your measurements.

Especially if one of your main goals is to increase muscle in your glutes, with the measurements you
you can easily account for whether you are making progress. Just like for photos, it is important that you measure yourself.
the same time as the previous time. In your log, you are going to record your waist and hip measurements.
thighs and arms. If you want to add an extra part to the ones I'm proposing, go ahead! It's your manual ;).

If you don't know how to measure yourself, I leave you a link to a video that explains how to take your measurements.
your measurements step by step:

Link to the video.

As I mentioned to you, at this stage it is not very likely that you will decrease your % of
fat, but it's always good to keep it in mind.
Especially because you'll see that gaining fat doesn't happen overnight, if you're doing the
Things are good. Our goal is for you to increase as much muscle as possible while gaining the least amount of fat.

Now, how to know your % fat? There are several techniques:

A good relationship with food is something difficult to achieve, especially if you are
used to following very strict diets or thinking that certain groups of foods
are "prohibited".

Our goal with the manual, more than anything, is to remove this type of prejudice from your mind and to achieve carrying on
harmony a fit life without having to suffer in the process. That is why I am leaving you a series of
questions that can help you find out how well you get along with food.

Rate from 1 to 5, with 1 being very rarely and 5 being very often.

Do you often feel guilty if you eat something outside of what you consider healthy?

2. If you don't follow your meal plan to the letter, do you feel dissatisfied with yourself?

Do you feel that you cannot go outside your house for fear of not being able to continue with your diet?

4. When you no longer stick to your diet, do you usually throw everything to the wind and eat whatever is available?
In front because.. you already ruined it anyway?
In this lesson, I am going to teach you how to calculate your daily requirements (TDEE)*.

In other words, I am going to teach you how to calculate the calories with which you maintain yourself (or with which you do not.
you gain or lose weight), just like everything you need to know about this mathematical calculation. This leads us
it will help to later obtain your calories for bulking. In each step, I will explain what we are doing and
I give you options to choose the one that best fits what you want and your goals.

Let's get started then:

(I recommend that you read this entire lesson first before moving on to your logbook and making changes).

If you go to Google and search for "TDEE calculator", you'll find a thousand pages where you can calculate your
daily energy expenditure. If you have already used these calculators, you surely noticed that even though
We are going to use an equation called 'The Harris-Benedict formula.'
For women it is:

Let's use you as an example: r weighs 57kg, measures 165cm, and is 22 years old. Your BMR according to the formula of "
Harris-Benedict is 1396 [Link] does this mean, Andrea?

This means that your little body needs that amount of calories per day to function. Your heart,
liver, kidneys, etc. need energy to function properly. Well, that amount is the
What you need to exist. That's why you shouldn't take dieting lightly :( your body
It needs energy to function properly and should not be lacking.

But... your BMR does not include how much you move or how much exercise you do. So now it
we are going to add. You told me in the quiz broadly how active your days are and I filled in the
data according to that, but you can edit it. I recommend that you do it after reading the lesson to
make sure the steps are clear to you ;).
To make this a little more precise, we are going to take out aaverageof the scores, according to
contests for each day of the week. This is to know how many calories we will add to your BMR
to cover your daily activity. According to the information from your survey, the average of your score
day-to-day activity is = 1.10

In your logbook, just select what type of days you have and
Alright, the average calculates itself, you're welcome haha ;). Don't you
I had a lot of fun programming in Excel.

To concludewith step 2.2, we are going to multiply your

average score for your BMR from step 2.1.
1.10 x 1396 = 1535 calories that you would burn in a day if only
you did your daily activities (not counting exercise).

Before we start, I will give you a quick suggestion for the exercise you should carry out at this stage.
this in order to teach you how to calculate your maintenance calories. The details regarding exercise
What I propose to you and more info you can find in lesson 7 ;). If after the suggestion and reading the lesson
 Moderated sessions:They last from 30 to 45 minutes and are intense, impossible to speak (you are somewhat
dying) or... sessions of 60 to 90 mins. that require more effort (you would no longer be able to sustain
a conversation).

Killer sessions:
They last from 60 to 90 minutes during which you're half dying, you couldn't hold a conversation. Or
any session longer than 90 mins. that requires more effort.

Now, we are also going to give scores:

Choose the days you want to rest and which ones you would go to.
No exercise = 1
do exercise. If we take the exercise protocol that I
Very calm sessions = 1.10
I recommend, we would have 2 quiet sessions, 2
Sesiones tranquilas = 1.20
moderate and 3 days of rest:
Moderated sessions = 1.30
Killer sessions = 1.40
(2 x 1.2 + 2 x 1.3 + 3 x 1) over 7 days = 1.14

And just like in the previous step, to make this a little more precise, we are going to take out a...
average of the scores according to your exercise of the week. With this, we will have an approximate of
how many calories are we going to add to cover your exercise.
How often is it good to recalculate your TDEE?

In your logbook, I have space for you to record your TDEE over time. This is because as your weight
cambia y también si quieres cambiar tus rutinas o cambias de trabajo o tu rutina del día a día cambia...
it is better to recalculate it. In conclusion: if any of the above variables changed (weight, age, your
daily life routine or your exercise routine) you have to recalculate your TDEE. I recommend you
from 4 to 6 weeks.

Keeping a record is obviously optional ;) I like to have it because besides making me a

habit of recalculating it, I find it interesting to see how my metabolism/routines are changing
that there really isn't a specific number that will help you achieve your goals.

This is how it looks in your log:

In the last lesson, we calculated your maintenance calories, now I'm going to
teach to use this number to focus on our goal...

As we learned in the other lessons, it is important to eat in a caloric surplus that allows us
It helps to build muscle mass. We know that you are not going to lose or gain weight with 1755 calories.
So we need to add an extra 5% to 20% to be in a caloric surplus. We are going to increase.
gradually the calories and for week 1 we will start with a 5%:

In your log, check the "Calories and macros" tab, there you find your total calories for the
next 12 weeks and if you notice, it increases slightly each week. I know that probably one
One of the reasons you were hesitant to bulk was the fear of increasing your body fat percentage too much.
I assure you that is not going to happen, gaining muscle mass is harder than you think.
Your forecast for increase looks like this:
Andrea, how do I know how many grams of protein I need to eat?

You need to stay within a range of 1.8g to 2.5g for every kilogram you weigh. What does the amount depend on?
of proteins?From your genetics, your metabolism, and your goals.I know people who with 2 grams
protein per day during muscle gain works super well for them, and for example, it works great for me.
good 2.5g.

But don't worry, we'll find out for you with this manual ;). How are you used to eating
protein in your meals, we will start with 2.1g in the first 4 weeks. After that, it depends on
cómo te sientas decides si las mantienes, las bajas o intentas con un rango mayor, pero igual hablamos
that later.

How many grams of protein will we use in your first 4 weeks? Ready in your log :)

Meeting your protein grams will probably be your biggest challenge. You will need to incorporate it.
In each of your meals to achieve them, you will need to bring snacks or have planned what you are going to eat.
to eat in your protein snacks. But... the hardest part is at the beginning when you start to
get used to it, so don't despair. Later I will leave you a whole list of foods high in
protein and ideas for high-protein foods.
What is known as 'tracking' macros?

Well, keeping a 'track' of something is having a small record that serves you for future references and
analysis. When it comes to tracking macros, it is about keeping a record of what you eat and in this way
knowing that you are eating properly and enough.

You will realize that tracking your calories will allow you to:

Follow a very flexible diet where your cravings fit.

Learn to eat balanced and to know yourself (what works for you and what doesn't, how much you need your...
body of something.
Losing the fear of carbs and junk food.
Improve your relationship with food and find your healthy balance ;).
Knowing that you have NOTHING forbidden, but there are foods that help you much more than others.
but banning them is a waste of time.

The two tools that will help you are:

But how does the flexible diet work, how can I indulge myself without losing my progress?

Andrea works full time, also studies and goes to the gym 4 times a week. She has a
2000 calorie diet that must meet 160g of protein per day. If you notice, it is a somewhat high diet.
in proteins, I chose it for you to see that it is not impossible to cover that amount. She likes to have breakfast.
before going to work and later at work have a cappuccino:

[Link] - Sándwich de huevo y capuchino con leche light (481 calorías / 38g proteína):
-2 whole grain slices (154 cals) -1 tablespoon light mayonnaise (23 calories) -1 tablespoon of honey for the coffee (30 cals)
-4 egg whites and 1 whole egg (146 cals) -350 ml light milk (127 cals)

It would look like this in the app:

2. Snack 1 - yogurt griego con fruta - 189 calorías - 23g proteínas:

-230g of non-fat Greek yogurt (132cals)
-1 medium chopped apple (57cals)
Andrea ate normally all day without treating herself to anything and there are still 543 calories left and only 4g of
proteins to reach your goal of 160g (in the photo above it says that the goal is 175g because in
the app costs $ put specific grams and is managed by percentages, that was the one that looked the most similar
a 160g).

Now, why didn't I include vegetables in any of the meals? I want to emphasize that it is
super important to record EVERYTHING that is not water haha. You might think: "Ah! perfect, I'm left with
543 calories in the day even though I ate vegetables for breakfast and lunch but I don't record them because they
vegetables do not count.

If Andrea had added 1/2 cup of cooked pumpkin, 1/2 cup of cooked chayote, and 1/2 tomato
It would be about 100 calories (like 2 tortillas). That's why I don't like it when diets say that the
vegetables are free... They are not, everything counts! So you would actually have 434 calories left :).

Here are several options:

Andrea could use those 434 calories for a very large treat that covers all those calories.
For example, let's say that in the morning Andrea had a birthday cake at work. She could have...
I have eaten a generous slice of cake without ruining ANYTHING. This is how flexible dieting works, go
living your normal life, but... without stopping being fit. By the way, you can eat your "treat" at any time of the day.
Whatever you want... yes, even at 11:30 pm!

También en lugar de darte un gustito grande, puedes comer algo pequeño de por ejemplo 200 calorías
How is the organizing of your meals going to work?

We already have the basics: how many calories and how many grams of [Link] we are going to organize
our meals. Our goal is to reach a point where you don't have to plan 100% of everything or
track in the app because you will be able to do it intuitively, but in what you learn it can be something
Tedious. Over time, you become more skilled and faster, but you will need to dedicate time to it at the beginning.

As it can be confusing at first, I will help you by guiding you on what you could eat to achieve your goals.
calories and protein target in the first 4 weeks. How will we do this? If you go to lesson 6,
you will find a list of breakfast, lunch, snack, and dinner ideas. If you look closely, some recipes
they have a color bar at the top. Each week has a different color: Week one is color
orangeweek two ispurplethe third week isgreenand week four isblue.

There is 1 breakfast, 2 snacks, 1 afternoon snack, and 1 dinner for each color and also, at the end of the idea tables.
of menus,Here comes a little table for your TREATS! Don't forget to check it [Link] idea is that, for example,
for week 1 what isorangeeat what has that color, while simultaneously registering the
foods you ate in the App :). This way you can be sure that you are eating properly
and at the same time learning to track your calories. In your log, in the 'Calories and macros' tab
You find a summary of your calories for the next 12 weeks. Here are some suggestions:
Regardless of the numbers we calculate, log what you normally eat in the app...

Whether it's super fat or normal, register it! In the end, you'll be able to realize where you were going wrong and
you have a comparison of what you used to do to what you will start doing. It doesn't need to be a
full week if you don't want to, and you don't have to start on Monday, but choose the days that work for you.
the most similar to your routine. Before you finish the last day of week 0, read the instructions
for week 1.

The summary of your calories and macros for Week 1:

Calorías: 1842
Calorías entre semana: 1742
Proteínas: 120g

Let's start with the good then, the summary of your week 1 is in the 'Calories and macros' tab.
from your logbook. We will use those calories and proteins to set up the 'My Fitness Pal' App. If not
Do you know how to use or configure it? In lesson 8, you have a very complete tutorial.
Andrea, what is the purpose of saving 100 calories during the week?

It is a way to give you a much greater pleasure in the end. If you're craving pizza, a
hamburger, a Dairy Queen, is the perfect time to eat it. In your logbook you find a
table of the nutritional information of some foods and I also included some things that are not
sentences so that you can get an idea of its content.

If you don't like any food that has been chosen, change it for another that has a similar caloric content.
in the recipe book. If you are a bit more advanced and want to treat yourself during the week, remove some carbs
or fat from your meals and replace it with your favorite : ). In lesson four, I explained how to do this.

The summary of your Week 2:

Calorías: 1842
Calorías entre semana: 1742
Proteínas: 120g
Monday to Friday (5 days) = calories during the week / Saturdays (1 day) = calories + 500 / Sunday (1
day) = calories

The summary of your week 2 comes from the 'Calories and macros' tab of your log. If you notice, they are the
the same as those of week 1. This is because while it is necessary to increase the calories, it must be
P gradually. But I changed the menu a bit to vary it.
If you answered yes to any of the questions, adjust the total calories in week 3. Go to your
log and increase or decrease (depending on your case) for week 3 in the 'calories' tab
"macros" in the calorie table. Remember that this is totally normal :) and that it is happening to you is
because you are learning to know yourself. Here I tell you a little more about why it can happen, you don't have
what to read everything hehe you can read only your case:

Why did I have to increase my calories, Andrea?If you had to slightly increase the calories it is because
The ones we calculated at the beginning with the formula were not enough. It's not normal to feel hungry in the...
deep in the stomach. Maybe your life is more active or your metabolism is much faster than what
You think. There are people who have a much harder time gaining muscle mass, and that may be your case.
That's why you need to slightly increase the calories. What determines whether you raise it by 100, 75, or 50? It's how you feel.
if you felt it, if it was a lot of hunger give yourself up to 100 and if it wasn't that much give yourself 50 and 75 if it was in between.

Why did I have to lower my calories, Andrea?If you had to lower your calories, it is probably
because the calories we calculated at the beginning were too many for you. Before thinking it was the fault of the
amount of food, it is good to ask yourself the following questions:

Are you recording your foods correctly? Make sure you are recording everything.
correctly and as accurately as possible. One tip is to try to cook for yourself as much as you can.
Are you recording everything you are eating? Sometimes you eat a cookie here, a bite of
One taco over there and in the end you consume 100 calories or more than you thought. Remember that everything counts.
Did you overdo it over the weekend with the calories we saved for the end? It's easy to lose track a bit.
control when you feel that you have 'too many calories'. As I mentioned before, everything counts and even in
That day you need to be aware of what you eat.
In your log, you have the target calories and proteins for this [Link] at which ones are the
week 3 'during the week' (if you still want it that way) in the calories and macros tab and we will use
so set up the 'My Fitness Pal' App with these numbers for the calories. If you had to
change something due to the week 2 evaluation, we will use those.
This week continues the color green,the sum of the calories and proteins of the meals corresponds to
Week 3 during the week. This week we are starting to increase calories a little bit.

The summary of your Week 3:

Calorías: 1895
Calorías entre semana: 1795
Proteins: 120g
Monday to Friday (5 days) = calories during the week / Saturdays (1 day) = calories + 500 / Sunday (1
day) = calories
In your logbook, you have the target calories and proteins for this [Link] in the others
weeks, they are in 'Calories and macros'. Check which ones are for week 4 'during the week' and we will use
So set up the 'My Fitness Pal' app with these numbers for the calories. If you changed the
calories in week 3, just look at how it changed from the forecast of week 3 to 4 and adapt your
new amount of week 3 to this change. For example, if in the calorie forecast of the log,
From week 3 to week 4, increase by 20 calories, decrease 20 calories from your week 3 so that they become those of your
week 4.
This week continues the color blue,the sum of the calories and proteins of the meals corresponds to the
week 4 during the week.

The summary of your Week 4:

Calorías: 1895
Calorías entre semana: 1795
Proteínas: 120g
Monday to Friday (5 days) = calories during the week / Saturdays (1 day) = calories + 500 / Sunday (1
day) = calories

The instructions remain the same,you keep changing the recipes for little things that suit you
enjoying and if you feel like it, go ahead and treat yourself during the week too :). Go out to eat and
try to approach what you ask for, it's not that difficult and you actually become very skilled over time. At
THE FINAL of week 4 it is important that you answer this review, if you notice it is now focused on your
progress
You already finished the first 4 weeks, yay!Remember that the muscle gain phase can
last much longer than just 4 weeks. What will it depend on whether you continue or not? More than anything, on how
You sit down. If you notice, the last review of week 4 is already more focused on your progress. Here are several
paths you can take depending on how you did in the above assessment. Read
depending on the case you have obtained:

Have you increased your body fat percentage to a degree that it bothers you how it looks?
How does the clothing fit you or how do you feel?

In this case, it would be most convenient for you to change your strategy. What do I mean? Well, as
In muscle gain, you will not be able to reduce your body fat weight and you are no longer comfortable, it is necessary.
start with a caloric deficit so that you feel satisfied again and resume muscle gain
muscular. Andrea, is it a never-ending cycle? Bulk, cut, bulk, cut? Actually, no, this will depend
completely about your objectives. If you already feel satisfied with the current results, it is best that you ...
eat a amount of calories where you neither gain nor lose weight, that is, at maintenance.

Andrea, I want to go into deficit so that I can continue to profit later:So take good care of that.
deficit. The worst thing you can do is lose what you built in these 4 weeks (this happens with a deficit
exaggerated). I recommend that it not be more than 20% on average per week. In fact, there is a
chapter exactly for this, it's called 'cut after bulk' here I show you in much more detail how
If you would like more guidance, in other words, for me to keep guiding you for the next 4 weeks as I already did.
I did with the first ones: there is an extension to this chapter. Do [Link] hereto read more information,
but try to do it by yourself first: You can do it! :)

Have you increased your body fat percentage but it doesn't bother you enough to stop with
muscle gain, however, haven't you felt stronger?

Don't worry, you're doing fine. But it's also not normal that you don't feel stronger or that you hardly do.
you have increased your muscle mass. In fact, don't think that after 4 weeks it will be incredible the
Change haha, I tell you it takes about 1 year for that. But it's not right that you don't feel the difference with
the time. Here it can be due to 3 factors: rest, diet, or exercise. Make sure you are
sleeping 7 to 8 hours a day. Make sure you are really in a caloric surplus and that you are
fulfilling your protein goals while eating balanced. With exercise, focus on the
mind-muscle connection and progressive overload are two very important factors.

It is normal to feel a little more weight. This can be due to water retention, but it is important to
continue with everything in muscle gain. If you notice, in your log I left you a calorie forecast until
for week 12. As we have been doing for the past 4 weeks, you need to regularly ask yourself
how do you feel about food and every 3 or 4 weeks, how do you feel about your progress. This way,
keep moving the calories as I have already explained to you in these weeks. Finish the bulking phase in
as long as you no longer feel comfortable with your body fat percentage (it can be more than 12 weeks).

If you would like more guidance, that is, for me to continue guiding you for the next 4 weeks as I already did.
Make sure you are sleeping 7 to 8 hours a day. Make sure you are truly in a caloric surplus and
that you are meeting your protein goals while eating balanced. With exercise, focus on
In the mind-muscle connection and progressive overload, there are two very important factors.

You're doing well, it's normal to feel a bit more weight. This could be due to fluid retention, but
We need to continue with everything in muscle building. If you notice, I left a calorie forecast in your log.
until week 12. As we have been doing these 4 weeks, you have to ask yourself
Regularly, how do you feel about food and every 3 or 4 weeks, how do you feel about your progress.
this way, keep moving the calories as I have already explained to you in these weeks. Finish the stage of
profit when you no longer feel comfortable with your body fat percentage (it can take more than 12 weeks).

If you would like more guidance, that is, for me to continue guiding you for the next 4 weeks as I already did.
I did with the first ones: there is an extension to this chapter. Do [Link] hereto read more information. But
Try it first by yourself: You can do it! :)

General recommendations for anyone who has been in your situation:

Make sure you are sleeping 7 to 8 hours daily. Make sure you are actually in a caloric surplus.
that you are meeting your protein goals while eating balanced. With exercise, focus
In the mind-muscle connection and progressive overload, there are two very important factors. Do not
approaches to burning a lot of calories during exercise, we already have that under control with the diet,
focus on giving your muscles a REASON to grow.
In this lesson, I want to give you a list of ideas for you to cook for yourself.I made each recipe.
of 300, 400 or 500 calories. This is to show you how with the same recipe you can play with the content
caloric. And I took advantage of the list of ideas to guide you through the 'colorful paths' that I mentioned to you in the
Lesson 5. Remember that each week has a color and the sum of the calories of the 5 recipes is
parecidas a tus calorías objetivo de cada semana :D (no se te olvide checar la tablita de treats). Te dejo
important things to take into account if you decide to follow the colorful paths by week:

Maybe you can get fed up with eating the same breakfast, lunch, and dinner for a week, which
can you do this:find a recipe in the list that has a calorie content similar to that of the color.
For example, if week 1 (orange) gives you French bread of 370 calories, you could switch to the
fit chilaquiles of 394 calories. To adjust for those 24 extra calories, you can reduce the amount of
avocado or yogurt. Or, at the end of the day, just make sure not to exceed your target calories.

Be careful to use all the ingredients:the sum of calories of each meal includes all the
mentioned ingredients. To change any ingredient, just make sure it has a quantity of
similar calories.

In some meals, I left you the link for the recipe:I left you the link so you would know how it is
Prepare, but use the ingredients that come in the manual's list ;).
 Approx. 250 cals Approx. 350 cals Approx. 450 cals

French bread (link to the recipe here)

321 calorías - 29g proteína 421 calorías - 34g proteína 522 calorías - 47g proteína

2 slices of whole grain bread (154) 2 slices of whole grain bread (154) 3 slices of whole grain bread (231)
4 egg whites (68) 5clear (85) 5 egg whites and 1 egg (163)
1 teaspoon of cinnamon (0) 1 tsp. cinnamon (0) 1 teaspoon cinnamon (0)
1 packet of Stevia (0) 1 packet of Stevia (0) 1 packet of Stevia (0)
60g Greek yogurt (35) 60g Greek yogurt (35) 60g Greek yogurt (35)
10 g peanut butter (64) 23 g peanut butter 15 g peanut butter (96)

Fit Chilaquiles (link to the recipe here)

362 calorías - 28g proteína 426 calorías - 31g proteína 534 calorías - 31g proteína

2 egg whites (34)

2 egg whites (34) 60g shredded chicken (84)
2 egg whites (34) 60g shredded chicken (84) 4Salmas packages* (280)
60g shredded chicken (84) 3 packs of Salmas* (210) 3/4 cup green sauce (22)
3 packages of Salmas* (210)
 Approx. 250 cals Approx. 350 cals Approximately 450 calories

Panela cheese quesadillas and frappé

330 calorías - 32g proteína 446 calorías - 33g proteína 688 calorías - 38g proteína

4 tortillas (208) 5 tortillas (260)

3 tortillas (156) 50g light panela (87) 70g light panela (121)
50g light panela (87) 40g ham (42) 40g of ham (42)
40g ham (42) 40g avocado (64) 40g avocado (64)
Smoothie (put in the blender): Smoothie (put in the blender): Smoothie (put in the blender):
Ice and 1 cup coffee (0) Ice and 1 cup of coffee (0) Ice and 1 cup of coffee (0)
1/2 scoop of protein (45) 1/2 scoop of protein (45) 1/2 scoop of protein (45)

Vanilla flavored hotcakes

292 calorías - 32g proteína 370 calorías - 35g proteína 461 calorías - 36g proteína

30g oat flour (104)

30g oat flour (104) 1 scoop protein* (90)
30g oat flour (104) 1 scoop protein* (90) 1 egg (78)
1 scoop protein* (90) 1 egg (78) 1 vanilla spoonful (0)
1 egg (78) 1 teaspoon of vanilla (0) 1 splash of light milk (20)
1 teaspoon vanilla (0) 1 splash of light milk (20) 15g peanut butter (97)
1 splash of light milk (20)
 Approx. 250 cals Approx. 350 cals Approximately 450 calories

Quick - Greek yogurt

294 calorías - 24g proteína 441 calorías - 27g proteína 520 calorías - 28g proteína

200g Greek yogurt (115) 200g Greek yogurt (115) 200g Greek yogurt (115)
1 medium apple (71) 1 medium apple (71) 1 medium apple (71)
3 nuts (39) 9 nuts (117) 12 walnuts (156)
20g oatmeal (69) 40 gauge (138) 40g oats (138)
stevia (0) stevia (0) 20g honey (40)

Chocolate cake (you can use the microwave) (link to the recipe here)

305 calorías - 26g proteína 422 calorías - 29g proteína 539 calorías - 32g proteína

1 1/2 banana (156) 2 banana (208)

1 banana (104) 3 egg whites (51) 3 egg whites (51)
3 egg whites (51) 1/2 scoop protein (45) 1/2 scoop protein (45)
1/2 scoop protein (45) 20g oat flour (69) 30 house oat (104)
20g oat flour (69) 8g of cocoa powder (34) 8g of cocoa powder (34)
8g of cocoa powder (34) 10g peanut butter (65) 15g peanut butter (97)
 Approx. 250 cals Approx. 450 cals
Quick - Tuna salad pains
224 calorías - 30g proteína 294 calorías - 30g proteína

1 can of Dolores tuna salad (green) (154) 1 can of Dolores green tuna salad (154)
1 package of salmas (dehydrated toasts) (70) 2 package of salmas (dehydrated toasts) (140)
Quick - Roast turkey (you can substitute with turkey ham if you don't have roast)
73 calorías - 15g proteína 161 calorías - 16g proteína

85g of baked turkey (73)

85g of baked turkey (73) (add some lemon, it tastes good)
(add lemon, it tastes good) 1 Carlos V (chocolate) (88)

Approx. 300 cals Approx. 400 cals Approx. 500 cals

Spaghetti Bolognese with salad

 Approx. 300 cals Approx. 400 cals Approx. 500 cals

Grilled chicken with salad

389 calorías - 29g proteína 453 calorías - 29g proteína 569 calorías - 30g proteína

120g of cooked chicken (151) 120g of cooked chicken (151) 120g of cooked chicken (151)
2 corn tortillas (104) 2 corn tortillas 3 corn tortillas (156)
Salad: Salad: Salad:
Lettuce, cucumber to taste (16) Lettuce, cucumber to taste (16) Lettuce, cucumber to taste (16)
1 vinegar vinaigrette (54) 1 vinaigrette 1cda vinaigrette (54)
40g of avocado (64) 80g of avocado (128) 120g of avocado (192)

Quick - Tuna Sandwich

347 calorías - 39g proteína 395 calorías - 39g proteína 454 calorías - 40g proteína

1 1/2 can of tuna (142)

1 1/2 can of tuna (142) 1 1/2 cans of tuna (142) 2 whole grain loaves (134)
2 whole grain loaves (134) 2 whole grain loaves (134) 10g of light mayonnaise (23)
10g of light mayonnaise (23) 10g of light mayonnaise (23) Lettuce to taste
Lettuce to taste Lettuce to taste 90g of avocado (64)
30g of avocado (48) 60g of avocado (96) 50 tomatoes (11)
 Approx. 300 cals Approx. 400 cals Approx. 500 cals

Chicken tostadas

281 calorías - 34g proteína 351 calorías - 36g proteína 399 calorías - 37g proteína

1 package of salmas (70) 2 packets of salmas (140) 2 packages of salmas (140)

120g shredded chicken (167) 120g shredded chicken (167) 120g shredded chicken (167)
20g of Greek yogurt (12) 20g of Greek yogurt (12) 20g of Greek yogurt (12)
20g avocado (32) 20g avocado (32) 50g avocado (80)
Tomato salsa optional Tomato sauce optional Optional tomato salsa

Grilled beef fillet with salad

320 calorías - 28g proteína 384 calorías - 29g proteína 452 calorías - 31g proteína

120g of grilled beef (146) 120g of grilled beef (146)

120g of grilled beef (146) 2 corn tortillas (104) 3 corn tortillas
2 corn tortillas (104) Salad: Salad:
Salad: Lettuce, cucumber to taste (16) Lettuce, cucumber to taste (16)
Lettuce, cucumber to taste (16) 1 vinaigrette (54) 1 vinaigrette
1 liter of vinaigrette (54) 40g of avocado (64) 50g of avocado (80)

Chicken with tomato and potatoes

 Approx. 250 cals Approx. 450 cals
Greek yogurt with apple and cinnamon

175 calorías - 18g proteína 263 calorías - 25g proteína

220g of Greek yogurt (127)

180g of Greek yogurt (104) 1 medium apple (71)
1 medium apple (71) 10g peanut butter (65)
Stevia (0) Stevia (0)
Quest protein bars
180 calories - 20g protein 238 calorías - 21g proteína

1 Quest protein bar of your favorite flavor 1 Quest protein bar (approx. 180)
(approx. 180) 100g pear (58)
Chicken salad

178 calorías - 22g proteína 217 calorías - 22g proteína

100g of grilled chicken breast (126) 100g of grilled chicken breast (126)
Lettuce, lemon and salt (13) Lettuce, lemon, and salt (13)
3 nuts (39) 6 nuts (88)
 Approx. 250 cals Approx. 350 cals Approx. 450 cals

Quesadillas with panela cheese and turkey ham

233 calorías - 24g proteína 297 calorías - 25g proteína 383 calorías - 30g proteína

2 tortillas (104) 3 tortillas (156)

2 tortillas (104) 50g light panela (87) 70g light panela (121)
50g light panela (87) 40g ham (42) 40g ham (42)
40g of ham (42) 40g avocado (64) 40g avocado (64)

Vanilla pancakes

212 calorías - 25g proteína 290 calorías - 33g proteína 420 calorías - 36g proteína

40 oat flakes (104) 40g oat flour (104)

30g of oat flour (104) 1 scoop protein (90) 1 scoop protein (90)
1 scoop of protein (90) 1 egg (78) 1 egg (78)
1 teaspoon vanilla (0) 1 teaspoon vanilla (0) 20g peanut butter (130)
1 splash of light milk (18) 1 splash of light milk (18) 1 teaspoon vanilla (0)
Stevia (0) Stevia (0) 1 splash of light milk (18)

Chicken sandwich

203 calorías - 21g proteína 293 calorías - 27g proteína 426 calorías - 31g proteína
 Space for the famous treats
Only the ones we booked for the weekend.
Week 1

Only the ones we reserved for the weekend.

Week 2

20 calories per day - You can add more carbs to your meals or a
Week 3 chocolate, whatever that amount of calories is approximately.

50 calories per day - You can add more carbs to your meals or a
Week 4 chocolate, whatever that amount of calories is approximately.

Recommendations for the treats (you can find the definition of treat in lesson 4)....

It doesn't have to be something 'heavy' or unhealthy. You can choose to add a cappuccino to your morning, add
an extra fruit in one of your snacks, adding an extra topping to your breakfast... in short, do what
You want with that amount of calories from your treats per day. This is in order for you to loosen up to eat it.
Whatever you crave :).

It is also totally valid to save it for the weekend, as we have been doing. Especially if
You know you have two commitments or something like that. Be mindful of the amounts haha because
Then one thinks they can eat whatever, but that's not the case.

Lose the fear of carbs and food in general. It's important <3. Eat what you crave.
I leave you here the brands I used for the recipes and more ideas for protein sources...
The photos are the brands I used and the ones I still use :). But below, I'll leave you more options:

Greek yogurt cottage cheese Roast turkey Tuna in water

Kirkland Santa Clara without fat Kirkland Pain in water

Also: Also: Also: Also:
Chobani -Lyncott 0% Member's Mark Tuny in water
-Fage -Lala 0%

Egg whites Chicken breast can Protein bars Fresh tuna

Adobera cheese YoPro Protein Tuna salad Power Cakes

Sandrita YoPro Dolores Kodiak Cakes

Also: Also: Recommendation:
The ones from your little store Vanilla flavor Use instead of flour

Whole Wheat Bread Peanut Butter Baked toast Corn tortillas

Bimbo Kirkland Salmas Aunt Rosa

Also: Also: Also:
One of the most important parts for this stage is exercise...
Because this is when we are going to give the necessary stimulus to the muscle to grow. In fact, the
muscle DOES NOT grow when you exercise. What exercise will do to your muscles is damage them.
tissues. It is during rest when our body repairs those tissues and therefore they will grow;). So
We need to focus on giving the right stimulus to our muscles to grow them.

If you're not used to the gym, this time I'm really going to recommend that you give it a chance.
Everything for the lower body (from the core down) will be much faster than if you do it in
little house (although this doesn't mean that it's impossible in your house). In any case, I want to explain to you
with pears and apples how do muscles grow so that you can make sure you are doing it
due to.

By the end of this lesson, you will know how to put together a good routine with all the necessary elements. Although
If you are looking for something more personalized, I am going to recommend my favorite coach: Karen Zárate, the
you can find her on Instagram as @KarenZarate_. We are going to divide this lesson into 2: in the first part
I'm going to explain a little background on how muscles grow and in the second we will
Talk about what a GOOD routine should have and how to create one.
And how is mechanical tension achieved through exercise?

Choose exercises that include both phases of passive and active tensions:concentric and
eccentric, they are normally compound exercises (meaning you work many muscles at the same time)
same time, see Fig. 1) at the end I leave you a list of compound exercises ;).

You need to move within a decent full range of [Link] far as your...
joints. This means that you should perform the exercises in the largest range of motion you
allow your body. For example, in squats, try to go down as much as you can and then rise back up until
up. That would be a full range of motion; doing it halfway won't help you (see Fig.2).

Fig. 1 Passive and active tensions and their phases Fig. 2 Range of motion
Obtained from:Muro Physiotherapy Obtained from:Samarpan Physiotherapy Clinic
Now let's move on to the second mechanism: Metabolic stress

When you exercise, have you felt how the muscle literally burns and then you feel it almost pulsing?
Oh, you pump? Then you have experienced metabolic stress at its finest.

Metabolic stress is achieved through various factors:

When the veins are blocked by the persistent contraction of the muscle, which causes the
blood cannot escape from the muscle.
The lack of oxygen in the muscles due to blood being trapped there.
The pump or 'pump' in the muscles, also due to the blood being trapped in the muscle.

All these factors also cause hypertrophy in the muscles. This is why the repetitions
lightweight high-altitude items are also necessary.

How do we create the greatest amount of metabolic stress through exercise?

High repetitions done very quickly (+20).
Short breaks (-1min.).
Once again, the mind-muscle connection.
Using resistance bands.
Partial repetitions (doing small repetitions, meaning where the exercise burns the most).
Burnouts (doing different exercises focused on a single muscle for 2 or 3 minutes without stopping).
The exercises focused on metabolic stress should be included almost at the end of your routine.
Now that we know all this, how do we put together a good routine with all its elements?

The mechanisms are related to each other, and it is possible to achieve all 3 in a single exercise. So no.
We are going to do specific exercises for each one. The point is to include them in order.
suitable and in the correct volume (number of sets per routine).

Divide the muscles into upper and lower parts.

This way you will identify the important muscles to work on and those you want to focus on:

Top part:Back, chest, shoulders, biceps, triceps, and abdomen.

Bottom part:Quadriceps, hamstrings (femoral), the 3 gluteal muscles, calves, lower back.

Group them by the days you go to the gym.

The routine I suggest is 4 days long and we will divide it like this:

Monday:Rest
Tuesday:Back, shoulders, triceps, (abs)
Wednesday:Rest
Thursday:Quadriceps, glutes, calf
Friday:Rest
So... you can use this structure to build your routines:

Choose 2 compound exercises loading heavy at the beginning.

Then, choose 2-3 additional exercises with relatively moderate weights.
Then do the last exercise of 3 or 2 sets to feel the burn.

Okay Andrea, but how do I know which exercises to assign to each muscle group?

Here comes the magic of compound exercises, in the template I divided them as 'compound' and
"additional exercises" so that you can organize your routines with the previous template. With the exercises
compound exercises target various muscle groups. For example, for back and shoulder days there are
exercises that work both muscles at the same time, unlike isolation exercises.

Here are the coolest things from the manual (in my opinion hehe): I'll leave you templates depending on the day of
our routines for you to create with the exercises you like the most (click on the exercise to see
how to make them) and make sure that all 3 mechanisms and all the important things are included
You must not forget in a routine. Follow the instructions in the box depending on the exercise.

On day one, your complete routine would look like this: 2 compound exercises, 2 additional exercises, one
exercise for the burn. I created your routines for your first 4-6 weeks, first I leave you the templates and
Below you find my suggestion. Tag me suffering when you do them haha, I would love to see it.
:D.
 Day 2. Quadriceps, glutes, calves
Compound exercises. Choose 2:
Haz 4 sets por cada ejercicio y cada set con 6 a 12 repeticiones. Recuerda usar pesos que no te permitan hacer
more than 12 reps. The rest periods should be 2 to 3 minutes and try to reach failure on the last rep of the set. Try
of increasing the weight a little each week. 80% of your results depend on this part.

Squats Leg Press quad focus. It's a must, try to choose it in

Hip thrust* Front squat one of your two options.

Additional exercises. Choose 2 to 3:

Do 3 sets for each exercise and each set with 15 to 20 repetitions. Use moderate weights. The rest periods should be
from 1:30 to 45s. Don't try to reach failure, focus on the mind-muscle connection. Try to incorporate it once into the
week a exercise that you haven't done or that stretches the muscle a lot.

Glutes Quadriceps Calf

Cable kick Globe squat Heel raises
Pull-through Leg extension Heel raises with weight
Single-leg hip thrust Smith machine lunges
Exercises for the 'burn'. Choose 1 (of the muscle you want to improve the most):
Do 3-2 sets, each set with +30/40 reps. Use super light weights or resistance bands. The rest periods are less than
45s. Focus on it burning.
Kettlebell swing Band seated hip abduction Knee-banded squat pulse
Frog pump Lateral band walk Knee banded glute bridge
 Day 4. Femoral, glutes
Compound exercises. Choose 2:
Do 4 sets for each exercise and each set with 6 to 12 repetitions. Remember to use weights that do not allow you to do.
more than 12 reps. Rest periods should be 2 to 3 minutes and try to reach failure on the last rep of the set. Try
to increase the weight a little every week. 80% of your results depend on this part.

Conventional deadlift Hip thrust* Leg press hamstring focus

Romanian deadlift Sumo deadlift It's a must

Additional exercises. Choose 2 to 3:

Do 3 sets for each exercise and each set with 15 to 20 repetitions. Use moderate weights. The rest periods should be
from 1:30 to 45s. Don't try to reach failure, focus on the mind-muscle connection. Try to incorporate it once into the
a week an exercise that you haven't done or that stretches the muscle a lot.

Femoral and lower back Gluteus

Back extension Curtsey lunges Hip abduction machine
Deadlift 1 foot Curved back extension Single leg hip thrust
Leg curl machine Cable hip abduction
Exercises for the 'burn'. Choose 1 (for the muscle you want to improve the most):

Do 3-2 sets, each set with +30/40 reps. Use super light weights or resistance bands. Rest periods are less than
45s. Focus on it burning.
Kettlebell swing Band seated hip abduction Knee-banded squat pulse
Warm-up and stretching

It's super, listen: it's super important that you warm up at the beginning and stretch at the end of the routine. Although not
seems necessary, it will save you from a countless number of injuries. Furthermore, with a good warm-up, you will make your
much more productive workouts because you will arrive fully prepared for the main exercise. What to do to
Warm up? You can start with 5 minutes of light cardio and then do dynamic stretches.
for the upper or lower train, depending on what you are going to train that day, for another 5 minutes.

The joke is that you feel ready to start training, your joints well lubricated, that you
feel warm (haha). Look for dynamic stretches on YouTube :). Now, for the stretches
At the end (static stretches), it is important that you hold each stretch for at least 45
seconds to 1 full minute and make sure to stretch ALL the muscles you worked that day, including the
you can search on YouTube.

A tip for glute days: Add a 'glute activation' to your warm-up. Find out more.
information in lesson 10.

What happens if I can't exercise for 5 days or have less time?

It's all good :), just adapt to the days you can. I don't recommend doing less than 3 days (with 3
days you can still make it work but less than that, it's more complicated). How the
adapt? Divide the muscle groups by the days you have available. For example, if you can only
3 days a week and your goal is to increase your glutes and legs, do 2 days of lower body workouts.
work with a focus on your goals) and one day leave it for the top.
What to do during quarantine?

Don't worry, if there's one thing I've made clear it's that you can work from home and get results.
similar to those at the gym. Now that we are locked in, I know you would probably like to start with
the manual. So, I am going to leave you here some strategies to adapt the routines I gave you above
to what we can do at home.

I recommend:
Get light, medium, and heavy resistance bands and straps.
A jump rope (it can also be an imaginary one haha).
Some dumbbells (you can make your own at home).
Use your imagination.

You can warm up the same way, you can run around your house, jump, skip rope... well, whatever comes to your mind.
Continue with dynamic stretches. Now, where there could be greater complication is with
mechanical tensionsince the most common way to achieve this mechanism is to load heavily, but as not
we have so much weight in our house, it gets complicated. What to do or what to move? Well, what
We will move on to phase 1 of the training:compound exercises.

We are going to employ the following strategies:

For whatever day it is, this is how it looks in all your routines:

Compound exercises. Choose 2:

To print them, you can find them in your logbook.

What you are going to change once a week is one of the exercises of phase two and if you want, you can.
treat a different burnout as well. For this quarantine, follow the instructions from the previous page and
Get creative to find exercises adapted to your home, use everything you have at your disposal :).
Andrea, how do I know it's time to finish bulking?
It's very simple; in fact, there isn't a specific duration for any of the stages.
of fit life. Everything depends on you, on how you feel. The moment to decide to end this stage
it's when you no longer feel comfortable with how your clothes fit or you look and you would like to lose a little weight
fat that you gained during this stage.

Here there are actually two paths to follow:

Being on a maintenance diet

Enter a stage of caloric deficit*

Hey, am I never going to gain muscle again? Or, how does the fit life work?

In reality, this is like a cycle; first, you reach a body fat percentage that you feel comfortable with.
you want, then it's time to change strategy and you start working on increasing your muscle mass accordingly to
your goals, then you lower the fat a bit again and so on until you feel satisfied and decide
Just work on keeping yourself. It sounds nice, but of course there will be obstacles along the way.

How to decide what comes next?

Personally, I think this application is one of the most complete...

I have been using it for almost 2 complete years, and I can tell you that it is nothing out of this world. But I understand.
that when you download it for the first time, you may not understand it so easily. That's why I leave you in this lesson
a step-by-step tutorial on how to use it :).

The app icon looks like this:

Si nunca la has usado vas a tener que registrarte. Te va a pedir la misma info que usamos en la lección 2
when we calculate your TDEE and it will want to make a recommendation about your calories. Personally,
I never used it, but it's a must for you to start using the app haha so we have to fill it out. No
It is necessary to buy the premium version, so close the option they offer you at the beginning on the part.
upper left
Here you will be able to adjust the calories that the app set by default. So click on calories and set them.
what we calculated for week 1 'during the week' in lesson 3 (or alternatively, the calories that are your
objective). What follows is to establish a percentage for the macros, if you would like to put them directly
Grams is necessary for the premium version. But as I was telling you, it's not necessary.

As a first step, you will adjust the percentage of proteins so that where the grams are placed
(circled in red) looks more like the one we did in lesson 3, the same for week 1, it won't be.
exactly but stick with the one that is closest. For example, I got 140g so I will stay with that.
with 30% because with 25% or 35% it was already farther away.

As I mentioned before,We are only going to focus on meeting the grams of [Link] carbs
The view you will use the most is the one of
daily(circled in red) which is the one that
you are currently seeing in the photo of the
left.

Remaining calories up in "Goal"

you should check the calories we put in
the previous step. "Food" is the sum of
the calories you have consumed throughout the
day.

"Exercise" is supposed to be the calories

that you burn walking or literally in the
exerciseWe are not going to use that [Link]
that the target calories we calculated already
they include those of the week's exercise.
"Remaining" are the calories you have left.
in the day.

Here you will record what you eat.

 It also helps you see how much fiber you have.
food. When you eat real foods or
natural, it is much easier to achieve
higher fiber content.

I personally don't count the grams of

fiber. Rather, I worry about eating the
most of the time foods that are not
[Link] at the beginning it can be
a good indicator for you.

While tracking my food, I have realized that there are tips that can make it easier for you.
life. So, here are some tips that help me a lot and that I discovered over time.

There are several cases:

Register food that has a barcode / nutritional information.

This way you can register the foods that have a barcode. Although I recommend that you first...
you search by name, for example 'Whole wheat bread Bimbo', since it is a super large database it is very
It's likely that someone has already registered it. Although there are times when I feel lazy to search and I'd rather just leave it.
register like this :P.

Register natural food that does not come with nutritional information:

Now, what do we do if no nutritional info comes? This is where we are going to start doing
approximationsLet's take a banana as an example:
A banana has approximately 100 calories. It is a
approximately because each size of the banana is
different. But don't worry too much about the
accuracy. With practice you will see that then
Record food when you eat out.

Now yes, definitely there are no scales within your reach. Don't worry, although it's not the most optimal thing because it doesn't...
It will be accurate, the reality is that you are not going to walk through life carrying a scale, right? So there is
that you learn to live with it. That's why it's good to weigh almost everything at first; after a while,
You will see that it will no longer be necessary because your eye is calibrated haha I'm not joking!

Let's take an example of a meal from the cafeteria at my work:

Raw carrot: 20g

Chicken broth: 0.5 cup

Cooked chickpeas (not visible): 20g

Grilled chicken: 100g

Shredded cooked meat: 40g

What is not seen:

Register desserts or treats without nutritional information:

This is one of my favorite tips because it is a VERY common case. There is always that little bread that your grandmother gives you.
bought in the little store and you say, "what applies here?" Since I am more visual, let's see an example with photos:

This cake was given to me at a work meeting, do you notice that it is VERY similar to a cake?
Bimbo? Probably a little bigger. If you search for Bimbo mantecadas on MFP (My Fitness Pal) you...
this comes out:

The database of the App is huge, it is very

likely that you will find everything that has code
of bars. As it was slightly larger, I gave it to him.
Are you starting to understand the dynamics?Find
desserts / snacks / treats that resemble products
that their nutritional information is easy to find. In this case, it was a mini slice of
cheesecake, therefore:

I searched for it and found NOTHING similar!

What is done here? When it is not a
food that I am choosing for its
protein content, actually gives
just register something that is similar. Like
Slice = rebanada in the example here, you can choose the
slice of lemon cheesecake and ready. No
it matters if it really wasn't lemon,
remember that we are approximating.

It was a slice of pie that was very

little one, it would be recorded in the serving
approximately half of a slice.
To check you can use multiplication:

0 x 4 + 9.7 x 9 + 49.8 x 4 = 287 calories✖(not the 168 that it says there).

Taking the information from the mantecadas (photo above) as an example:
18 X 4 + 10 X 9 + 2 X 4 = 170 cals✔

Or you can also find things like this:

Do you notice that it only has quantity of

calories? If I were to log a
carbohydrate or a fat, in reality no
It wouldn't matter... because we don't carry a...

control in g of those macros. But how

yes, rib (protein) matters whether it does or not
have amount in grams. There is no need to
use these options.
In this lesson, you will find the meaning and explanation of many terms that
they are mentioned in the manual.

To begin with... What is a Fitgeek haha?

A fitgeek, according to Andrea, is a person who knows much more in-depth the terms of the fit life.
he understands them and applies them to achieve his goals.

What is TDEE?

As its acronym says, 'total daily energy expenditure' is the total energy required or spent in a
day. Our body functions through energy, which we obtain from the food that
we consume. When you get out of bed, you take a shower, have breakfast, when you laugh, work and even
When you sleep, you are burning energy. That is precisely what your TDEE measures = how much energy.
you need a day to survive.

From here, the energy balance is derived, which is the difference between the energy that your body USES.
against the energy you CONSUME through food. A negative energy balance is when you expend
MORE energy than you consume and a positive balance is when you consume MORE calories than you
you spend. And now the macronutrients appear because they are the ways in which our body obtains
the energy, but I will explain that to you later (CHFI, 2019).
Proteins

Protein is what forms the building blocks that make up your muscles. It is an essential macro, what
does it mean it is essential? That your body alone cannot produce it, it needs to obtain it from.
external sources. Proteins are made of amino acids and there are 20 that are used by the
body, nine of those twenty are essential.

The protein absorption process goes like this:

Food is consumed --> amino acids are released --> the body uses those amino acids to make
other proteins --> these other proteins perform important functions such as: the system
immunological, repair tissues and regulate hormones.

Only essential amino acids are responsible for triggering protein synthesis in the
muscles. This is why an adequate intake of protein in your diet is super important for you to look
marked, conserve your muscles and be able to create muscle. As you start reading about the
other macros, you will notice that the body has 'preferences' when it comes to choosing where from
obtain energy.

Proteins are the body's least favorite when it comes to this haha. It will be the last thing it uses.
That's why when your diet is high in protein, you will feel much more satisfied for a longer period.
over time. Speaking of the quality of proteins, not all of them are the same. If you want to get more energized and
research about this, I recommend you read about PDCAAS (protein digestibility corrected amino acids)
score). In general, the best diet is one in which you vary all sources of protein. It is in this way that
you will obtain a little bit of all the essential amino acids (McKinley Health Center, 2014).
Fats

Just as I told you that carbs are the first source of energy in our body, fats are the
second main source of energy for the human body. Fats can be divided into saturated and
Unsaturated. Saturated fats come from animal sources and are solid at room temperature.
true, being saturated does not mean that they are not healthy. Unsaturated fats come from plants and
of fish. At room temperature, they are liquid and being unsaturated does not mean that
sean sanas.

Every time you see the word hydrogenated, it means trans. This fat does not come in large quantities.
from natural sources. The bad thing about trans fats in general is that they have consequences
negative effects on heart health (CHFI, 2019).

The alcohol

Perhaps to your surprise, alcohol is also a macronutrient. But there is no recommended amount.
of alcohol because the human body has no biological use for it. The body can store
any other macro except this one.

When alcohol is present, this will be the first form of energy that the body will use. And well
well, in reality alcohol has nothing positive for the body, in fact: alcohol consumption
it has a negative impact on your sleep rhythm, alters your blood flow and protein synthesis,
making it much harder for you to stick to a plan hehe (CHFI, 2019).

How do I measure my body fat percentage?

How are we in a caloric deficit? By consuming fewer calories than we burn in a day, from
this way you will force your body to use existing fat as its source of energy
consuming the appropriate amount of protein). How many fewer calories? They should not be.
less than 25% of your daily requirements, for example, if your daily requirement is 2000 calories,
You should not eat less than 1500 calories a day.

This is why exercising does not eliminate fat, it is removed through diet. "Exercise
it simply AMPLIFIES the effect of the diet as you burn additional calories, accelerating it even more
metabolism and you better preserve your muscle mass." It's the only effective way to oxidize fat from
our body.

What is bulking or muscle gain?

Unlike a caloric deficit, being in muscle gain means eating above your calorie intake.
maintenance. This is to be able to create muscle tissue. Practically in the bulking phase:
You increase your muscle mass, you train hard with progressive overload, you must give your body the proper
rest (min 8 hours), during rest you create the ideal environment for your muscles to grow. It is a
a stage that takes a lot of time, it will probably take you more than 8 months to see drastic changes.

It is necessary to use 3 tools to successfully build muscle: the first is diet, you must eat
more calories than you burn in a day, the second is that you need to give the body the stimulus
necessary to create that muscle mass, and third is rest. It is vital to sleep well in
this stage, as the muscle tissues recover during rest.

Glute activation
Supplements that work

What are the supplements that have scientific evidence that they work?: Caffeine,
powdered protein and creatine. Everything else you decide to buy besides that, you are throwing your money away. The
L-Carnitine, CLA, and BCAAs have no scientific backing that they have more benefit than
consume them.

What is creatine?

Creatine is one of the most studied supplements with the greatest scientific evidence that it indeed
They work. It promotes muscle growth, increases strength. Decreases fatigue, increases synthesis.
of proteins. It is recommended for strength sports, high intensity, power, and intervals.

Which one to choose? Look for it to be monohydrate creatine. It is the most studied and scientifically proven.
showed benefits and also the most economical. How to take it? Daily dose: 0.1g per kilogram that
weights (not necessary in a muscle gain phase). This works by accumulation, therefore,
The time of consumption doesn't matter. Some recommend it post-workout, but it's not relevant.

When is it good to consume it? You can take it both during a bulking phase and during a
definition and maintenance. Since, as it helps to maintain muscle and as we have learned,
This is something fundamental in a calorie deficit and in maintenance. Does it retain liquids? This is something very
heard about this supplement. But this does NOT refer to water retention at the level
subcutaneous (that makes you feel bloated). It refers to the fact that you will retain fluid, but at a level
intracellular in muscle tissue, which is positive, as it aids in anabolism, performance and
functioning (Kaviani, 2017). Obtained [Link].
Do I have to weigh everything I eat on the scale?
I recommend that if you have the opportunity to weigh it, you do so. This is at your house, obviously when
if you are out or do not have a scale within your reach, you will not be able to do it. Remember that here the more
Exactly, it can be everything, it's much better. Literally, the diet depends on whether you achieve your goal or not.

2. Andrea, will I feel good about my body all the time?

Something I learned during my muscle gaining phases is that you are not going to get super chubby.
your requirements are well calculated, yes you increase your body fat percentage but not dramatically. Additionally, it is
Something you can control super easily. For the same reason that you don't increase your body fat percentage overnight,
you can decide when you no longer feel comfortable and end your bulk. That said, there are days when you feel
and you look better than others. There are days when you can look more toned than others. So don't despair,
trust the process and focus more on your MONTHLY progress rather than daily.

What happens if I exceed my daily grams of protein?

Nothing happens, if and only if, you don't exceed your target calories. For example, if we take that we have from
goal eat 160g a day and 2000 calories and one day you eat 170g but you stayed at 1980 cals... no
it's nothing ;)!

4. How do I know that I don't need to eat more protein?

Before lowering your calories further, I would recommend that you increase your protein intake a bit more each day.
8. Andrea, how do I know when it's time to end the chapter I'm in?
You can find all that information in lesson 8. There I explain in much more detail what it is.
go ahead. Anyway, if you need help, write me an email at TuSanoEquilibrio@[Link] with the
subject 'next chapter' to be able to distinguish it and not lose it.

9. Andrea, if I find it difficult to eat a lot, what can I do?

Help yourself with healthy fats. A handful of walnuts or almonds can have up to 200 calories.
so reaching your daily calorie goals will be much easier and you won't feel that it is
too much food.

10. Is cardio necessary?

Actually NO. Why? Cardio is a tool to increase the calories you burn in a day.
What is the difference between resistance exercise (weights) and cardio? That although with both
you burn calories, with resistance exercise you stimulate the muscle. Remember that everything is based on
our TDEE. If you calculate that TDEE with cardio, then do cardio (but because you like it). You can
Calculate your maintenance calories without cardio and you'll see results.

11. Combine gym with classes

If you want to combine the gym with classes, you have to be very careful. Many times in the classes not
You can decide which muscles you are going to work, and that is the problem. What happens if you trained on a Monday?
Leg, super hard at the gym and the next day in CrossFit or on the bike, they train super heavy too.
leg... well, you are going to overtrain it and it is counterproductive. That is why my recommendation is that if
you want to combine classes, make sure this doesn't happen and arrange the days to accommodate everyone
muscles the necessary rest. Another common thing about the classes is that they do not have the optimal structure for
properly stimulate the muscle (as we learned in lesson 7).
WELL, I WAS VERY SUSPICIOUS, I said, I mean a lemon can't have that many calories, what's going on?
I went to the IMSS guide that you attached in the Manual and it said that 4 lemons provide approximately 60 kcal.
I did the math that I had 13 lemons (195kcal) and it was like that by tradition brother, wasn't it supposed to be free?
This is how they had handled it in my diets, and well, everything was for nothing; I didn't even complete my grams because I...
I would have gone over my kcal. And I went to bed thinking that I should have just had a frappe with those kcal.
Could you give me some tips for flavored water? I'm not sure if I can trust hibiscus water anymore.

Respuesta: Well, I don't know who besides Mirle makes a drink with 13 lemons haha, the usual would be
use as 3/4. So it would be about 60 kcals and to be honest I didn't know that lemon had
"so many" calories haha. The point is, if it's your first days tracking your macros, it is the safest.
that things like this happen to you and it's okay! You learn from everything. Don't obsess so much with being
perfect, this takes practice.
15. Andrea, I still don't quite understand about the meals and the recipes that have the bar.
color above, how do they continue?

In the first four weeks, I guide you through recipes that have calorie amounts in which at the end
they are similar to your target calories. If you notice, each week from 1 to 4 has different colors.
Let's take week 1, which is orange:

There is a breakfast on the breakfast ideas list that has an orange bar and has some
calorie count, that breakfast plus snack 1 with the orange bar, plus the meal (same with
the orange bar, snack 2, dinner and the calories that come in the treats table (it's at the end of
All the ideas add up to a very similar amount to your target calories for week 1.

This serves as a guide if you don't have much idea of what to eat :). I intentionally made all the recipes high in
protein, which will likely exceed your total protein goal. It's okay, as long as you don't
You exceed your target calories, but if you go over your target grams of protein, it will not affect your
progress (on the contrary hihi it can be beneficial). If you see this happening to you, the next day you can
play with the ingredients and reduce the amount of protein and compensate for that protein with more carbs
or healthy fats :).

Oye, y ¿puedo cambiar recetas por otras que tengan calorías similares o ajustar otras recetas a mis
target calories? Of course :D that's totally the idea of this, that you get encouraged or rather
teaching through practice to eat what you crave.

16. What happens if I was already accustomed to eating more protein than what is established as
C. Latham, M. (2002).Nutrición humana en el mundo en [Link] York: Colección FAO:
Food and Nutrition No. 29.

CHFI. (September 30, 2019). Metabolism for body composition outcomes. Sydney, Australia.

FAO. (February 2015). Food and Agriculture Organization of the United Nations.
Obtained from Macronutrients and Micronutrients:
[Link]
[Link]

McComb, J. (2014).Estimating energy [Link] York: Springer Science + Business Media.

McKinley Health Center. (March 2, 2014). University of Illinois. Retrieved from Macronutrients:
[Link]

United States Department of Agriculture. (October 2002). Nutritive Value of Foods. Maryland, United
States.
I would like to thank from the bottom of my heartto
my mom, who always supported me and
supporting myself with courses to always be prepared. To my best friends, who were my editors,
engineers in systems, my graphic designers, advertisers, and mentors to achieve this project
going forward. To my sister for being the best photographer and to one of my best friends for being my
IT engineer.

And to all of you who were always attentive to this project via Instagram and motivated me to
Bringing it forward is a great satisfaction for me.

THANK YOU