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Earn it, then Burn it!
Our proven strategy on how you can indulge guilt-free during any celebration without gaining any access weight or hindering your goals!

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This Guide is based on the science of rapid glycogen depletion. Glycogen, which comes from broken-down carbohydrates, is the energy source stored in your muscles and liver.


When you consume carbohydrates, your body breaks down the food into glucose molecules. The glucose first fills up your bloodstream until your blood can't hold anymore. The leftover glucose is then converted into glycogen and stored in your muscles and liver. When you still have extra glucose after the muscles and liver are full, the remaining glucose molecules are stored in your fat cells. 

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When this happens repeatedly, this is when weight gain happens.

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This Strategic Carb Depletion Guide will prevent your high calorie, high carb meal from being stored in your fat cells by 'first' emptying your glycogen stores from your muscles and liver. This process usually takes your body 3-4 days with deficient carb intake to empty your glycogen stores.

 

When those stores are empty, they are open and ready to be filled again.

That means that your splurge/cheat meal will instantly be converted to glycogen and stored in the muscles and liver. Since those stores were emptied prior, there is plenty of room to handle all incoming carbohydrates. This means that indulgent meal do not get stored as Fat, only as glycogen in the muscles and liver.

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Exercising prior to consuming a high caloric, high carb meal will completely deplete your glycogen stores and allow the consumed carbs to be quickly stored in your muscles. 

 
 

Meal Prespcription & Timeline

EARN IT! (4 DAYS PRIOR) 

DAILY MACRO PRESCRIPTION PRIOR TO EVENT 

DURING THE DAY OF THE BIG MEAL / BIG OCCASION

BURN IT! 
Meal Plan for after the big meal/Big Occasion

Each day, you will eat 4-5 meals. Each meal will contain one serving of protein and one serving of Fat.  

For 2 of your meals each day, you will also eat vegetables. You can eat as many servings of vegetables as you wish, as long as you consume less than 20grams of 'impact' carbs for the entire day. 

Meal Guide should be repeated each of the 3-4 days prior to the high caloric, high carb meal.

Meal 1: Protein + Fat + Vegetable

Meal 2: Protein + Fat + Vegetable

Meal 3: Protein + Fat + Vegetable

Meal 4: Protein + Fat

Meal 5: Protein + Fat 

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You must drink mostly water during your Strategic Carb Depletion Days.

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Keep your hydration levels between 70 ­-80 ounces of water each day, especially since you will be low on carbs. In addition, we recommend drinking 8oz with a pinch of Himalayan salt. (Salt is an essential micronutrient that keeps energy levels stable. 

Meal 1: Protein + Fat
Meal 2: Small Protein and Vegetable Snack
Meal 3: BIG MEAL - Thanksgiving feast
Meal 4: Leftovers of the BIG MEAL (You earned it!)

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If you are an overachiever and want to ensure you don't gain a single pound during the Big Meal, here is the plan for the overachievers:

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Meal 1: Protein + Fat
Meal 2: Small Protein + Vegetable Snack
Exercise: 2 hours prior to Big Meal. 
Pridomently High-Intensity Training- 10-20 minutes. 
Meal 3: BIG MEAL
Meal 4: Leftovers or dessert

Meal 1: Protein + Fat + Vegetable

Meal 2: Protein + Fat + Vegetable

Meal 3: Protein + Fat + Vegetable

Meal 4: Protein + Fat

Meal 5: Protein + Fat 

WORKOUTS 

EARN IT!

Nov. 25th

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TIMES AVAILABLE:

6am AND NOON

What to expect: 

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Fast & Furious High-Intensity Workout!

It's all about that movin' and groovin. Burn Baby Burn!

BURN IT!

Nov. 26th

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TIMES AVAILABLE:

NOON AND 5pm

What to expect: 

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Hustle for that Muscle! 

We coming in hot with our high-volume, Instructor-led weight training.

These workouts are absolutely FREE and open to anyone and everyone! 

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