{"product_id":"plato-fuerte-guia-pdf","title":"Power Plate · How to eat to build muscle without weighing every gram (PDF guide)","description":"\u003cp\u003e\u003cstrong\u003eYou’re already training. Now your food needs to keep up.\u003c\/strong\u003e Power Plate is a 19-page PDF guide to working out how much to eat to build muscle, putting your meals together without weighing every gram for the rest of your life and knowing what to adjust every two weeks. Available in English and Spanish: choose the language before you buy.\u003c\/p\u003e\u003ch3\u003eWhat’s included\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eYour numbers in 15 minutes\u003c\/strong\u003e: maintenance and bulking calories with the Mifflin-St Jeor equation, with two worked examples step by step and a worksheet to fill in.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProtein without obsessing\u003c\/strong\u003e: your daily range, how to spread it and a table of 14 foods with the amount that provides about 25 g of protein.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe plate method\u003c\/strong\u003e with four blocks, carb amounts per meal and swaps to change foods without breaking the plan.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e3 days of meals calculated\u003c\/strong\u003e food by food (2,850 kcal, 2,200 kcal and a 2,200 kcal vegetarian version with eggs and dairy).\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCooking for the week\u003c\/strong\u003e: a 6-step batch cooking session and a shopping list with quantities for 7 days.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSupplements\u003c\/strong\u003e: creatine (3 g\/day) and protein powder, what to expect and what you don’t need.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow to adjust every 2 weeks\u003c\/strong\u003e based on your average weight, a chapter of common problems and solutions, a printable 8-week log and a weekly checklist.\u003c\/li\u003e\n\u003cli\u003eA table with the values of 28 foods and \u003cstrong\u003e10 cited sources\u003c\/strong\u003e (ISSN, EFSA, FAO\/WHO, AESAN and scientific reviews).\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho it’s for\u003c\/h3\u003e\u003cp\u003eHealthy adults who do strength training, at home or in the gym, and want to build muscle eating normal food.\u003c\/p\u003e\u003ch3\u003eWhat it isn’t\u003c\/h3\u003e\u003cp\u003eIt isn’t a fixed diet and it doesn’t promise kilos of muscle or timeframes: your results depend on your training, your starting point, your rest and your consistency. It doesn’t replace a registered dietitian or a doctor. If you’re pregnant or breastfeeding, or have kidney disease, diabetes, an eating disorder or another condition, talk to a professional before changing your diet.\u003c\/p\u003e\u003ch3\u003eHow you receive it\u003c\/h3\u003e\u003cp\u003eDigital product: you get the PDF download link straight after purchase. Nothing physical is shipped. One-off payment: no subscriptions or later charges.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eAs this is digital content downloaded immediately, by starting the download with your express consent you lose the right of withdrawal.\u003c\/em\u003e\u003c\/p\u003e","brand":"Mablow","offers":[{"title":"Spanish","offer_id":58604812009803,"sku":"MABLOW-PLATO-FUERTE-PDF","price":9.0,"currency_code":"EUR","in_stock":true},{"title":"English","offer_id":58863046590795,"sku":null,"price":9.0,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1087\/7701\/3579\/files\/cover-tienda.png?v=1790373815","url":"https:\/\/mablowstores.myshopify.com\/en\/products\/plato-fuerte-guia-pdf","provider":"Mablow","version":"1.0","type":"link"}