WHAT'S YOUR GOAL?

BUILD MUSCLE

RECOMMENDATIONS

WEIGHT LOSS

RECOMMENDATIONS

WEIGHT GAIN

RECOMMENDATIONS

BUILD MUSCLE / TONE

Build lean full body muscle (tone), decrease body fat percentage.

TRAINING TIPS

  • Ensure you are completing the full amount of reps/sets provided and taking rest when recommended. Use the recommended rest provided in the workouts so you can fully work at your potential.
     

  • If you feel like you can add on a few extra reps, do it! Pushing through that burning sensation will give your muscles the extra boost they need to develop and show. 

NUTRITION TIPS

  • In order to build lean muscle it is KEY to fuel your muscles with enough calories to change and grow.
     

  • Eating at Maintenance = Eating enough or slightly more that your body needs to build and maintain muscle mass - ultimately changing your overall physique. 
     

  • Starting by adding lean sources of protein to your meals to boost the overall protein content in your daily intake to help encourage muscle growth, you’ll soon notice the muscle development!
     

  • Steadily increasing your daily calories from macro nutrients like protein and carbohydrates will help build lean muscle while continuing to burn body fat. Since we all have different metabolism’s - watching what you eat and how your body is responding is how to know what works best for you and your own physique development.
     

NUTRITION MACRO CHART

  • The chart below is a recommendation of what percentage of macro nutrients your overall daily calories should be coming from for building lean muscle. This can be helpful to have a brief idea if you for example you need to eat more protein or less carbs to help you reach your specific goal!

 

WEIGHT LOSS

Loose weight, decrease body fat and build/ tone lean full body muscle.

TRAINING TIPS

  • Ensure you are completing the full amount of reps/sets provided and taking rest when recommended. Taking LESS REST between exercises can help put your body in a harder working state, burn more fat and calories during the workout - similar to a high intensity workout!
     

  • Take advantage of the Active Rest Day Mini Challenges to keep you moving even on non training days! Follow the additional guidance provided in Nutrition Tips to get the best results possible during the Ultimate Full Body Challenge.

NUTRITION TIPS

  • For weight loss the KEY is to be in a slight calorie deficit.
     

  • Calorie Deficit = Eating less to encourage weight loss and fat loss. This can done by burning calories during your workouts, eating less (calorie deficit) or combined.
     

  • Slightly reducing your portion sizes will help you get into a calorie deficit. You can eat your favourite foods and what you LOVE - but try not to over indulge. Having a smaller portion size with high protein, balanced carbohydrates and fats will help you drop the extra pounds and decrease your body fat percentage.
     

  • Making subtle switches to from cow’s milk to almonds milk, red meat to leaner meat like chicken or fish, granola to oats etc. can easily help you reduce your overall daily calorie intake to help with weight loss and fat loss.
     

NUTRITION MACRO CHART

  • The chart below is a recommendation of what percentage of macro nutrients your overall daily calories should be coming from for weight loss / fat loss. This can be helpful to have a brief idea if you for example you need to eat more protein, less carbs or fat to help you reach your specific goal!

 

WEIGHT GAIN

Build / Bulk full body muscle, gain healthy weight and build your curves.

TRAINING TIPS

  • Ensure you are completing the full amount of reps/sets provided and taking rest when recommended. Taking MORE REST during a workout in between exercises can be beneficial for gaining weight to allow the body to lift more and heavier.
     

  • If you feel like you can add on a few extra reps, do it! Pushing through that burning sensation will give your muscles the extra boost they need to develop.
     

  • If you're training from home and don't have access to heavier weights - you can still develop muscle, bulk and gain weight from home. You will need to put effort into your nutrition to get in more calories in order to grow the muscles.

NUTRITION TIPS

  • For weight gain, your body needs FUEL. The KEY is to be in a calorie surplus.
     

  • Calorie Surplus = Eating more calories (from good sources to encourage weight gain and muscle growth. This is best to be done in combination with exercise to build muscle mass and maintain a healthy body fat percentage.
     

  • Increasing your portion sizes steadily (example: adding an extra 300-400 calories per day) will bring you into a calorie surplus, help you put on healthy weight and muscle mass without increasing body fat percentage levels too high.
     

  • Macro nutrients like protein and carbohydrates are extremely important for building muscle and helping with weight gain. Ensure you are consuming both macro's throughout the day.
     

  • Adding a high calorie protein shake to your daily routine is a delicious way to increase your calorie intake with good nutrients. Try this! 1 banana, 1 scoop of protein powder, 1 tbsp of peanut butter, hemp hearts, and a splash of honey for a high calorie boost.
     

NUTRITION MACRO CHART

  • The chart below is a recommendation of what percentage of macro nutrients your overall daily calories should be coming from for gaining weight / bulking. This can be helpful to have a brief idea if you for example you need to eat more protein or less carbs to help you reach your specific goal!

 

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