Total prep time 15 minutes Preparation 5 minutes Cooking 10 minutes 453 Calories: 29g Protein, 46g Carbs, 16g Fat Ingredients for 1 serving 2 largeEgg whole hard boiled 13 cup (not packed)(75 g) Cottage cheese low fat 1% milkfat 1 tbsp chopped Red onion 1 tspRed chili flakes spice 14 cup, chopped(37 g) Peppers sweet bell red raw 12 cup shredded(18 g) Lettuce green leaf raw 70 g(2.47 oz) Tortillas white flour Throw it all together in the tortilla! Enjoy!

The time has finally come: the first educational module is in the classroom. If you've ever felt in the dark or wondered if the online macro calculator has done it right, this module is for you. Learn how to calculate your metabolism, macros, and set your macro targets correctly for your body recomposition goals. Learn this and you'll never have to buy another calculator, setup another consult for just macros, and know which direction to head in your surplus or deficit. Head to the classroom to get started. Here for any questions if you get stuck. Coach Em

Welcome to the community! As a promise to always bring cool shit along with value, anyone who joins this group in July will be entered to win a brand-new pair of Versa Gripps - you can pick your color preference! I use these nearly every workout. These will eliminate any barrier caused by losing your grip. Majority of us care about strength and hypertrophy. Grip failure can be a constraint and, unless you are training for actual strength competitions, using grips can take your muscle and strength gains to the next level. Welcome to the community. Now, let's fucking learn and grow! Coach Em

Calculating Macros THE RIGHT WAY!!!!! All of you have access to this module. Please let me know if you have any questions or issues accessing it. Post any questions in the community forum! Let's keep learning! Coach Em

Buy into the process. Weight gain doesn't happen immediately. It's surprisingly gradual majority of the time. That's why it sticks. It's the exact same with sustainable weight loss. The issue though, is we think that if we fast track it....it will stick. IT DOES NOT. The rate of weight re-gain after diets is astronomical. Here's a fact nugget for you: - If calorie intake exceeds output by even 100 calories/day for a whole year, that equates to approximately 10.3lbs of body fat gained. - In contrast, if food intake decreases by 100 calories/day and energy expenditure increases by 100 calories/day, this equates to a yearly deficit equal to 21lbs of body fat. The common denominator here is: it's gradual and subtle. Time is going to pass. Either do your journey correctly and make the progress stick, or incorrectly and fail anyway lol. There is no easy route. Choose to do it right. Lean into the process. Coach Em