Built to last – Fitness Challenge – Day 5

How do you feel today? A great workout is waiting for you, and we´ll learn how to calculate our protein needs, I hope you find it useful.

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today is about core, thighs, lats, pecs, shoulders, and biceps. This is the exercise list:

  1. Plank – 40 seconds
  2. Glute bridge – 40 seconds
  3. REST – 20 seconds
  4. Resistance Band Squat – 40 seconds
  5. Resistance Band Shrugs – 40 seconds
  6. REST – 20 seconds
  7. Bent Over Back Row – 40 seconds
  8. Bent Knees Push up – 40 seconds
  9. REST – 20 seconds
  10. Lying Delt Lateral Raise – 40 seconds
  11. Seated Preacher Curls – 40 seconds
  12. REST – 20 seconds

Once you have finished the third round:


  1. Lying Quad Stretch (left) – 40 seconds
  2. Lying Quad Stretch (right) – 40 seconds
  3. Figure 4 (left) – 40 seconds
  4. Figure 4 (right) – 40 seconds
  5. Standing Chest Stretch – 40 seconds
  6. Standing Deltoid Stretch (left)- 40 seconds
  7. Standing Deltoid Stretch (right) – 40 seconds
  8. Standing Biceps Stretch (left) – 40 seconds
  9. Standing Biceps Stretch (right) – 40 seconds

Eating for succeed

The suggested food for today was Lentils. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youSquid. Read my blog about the squid health benefits.

Trainer Tips: #Protein

How much protein do you really need on a daily basis? The truth is, the amount of protein the body needs varies from person to person depending on several factors such as muscle mass, activity level, age and fitness goals. According to the National Institutes of Health (NIH), the Recommended Daily Allowance (RDA) for protein intake is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound of body weight), however, they also note that a healthy diet can consist of 10–35% protein.

For years, I´ve been advising my clients to eat 30% protein, 60% carbs and 10% fat with excellent results. This way we avoid losing muscle mass and favor the loss of body fat.

While the NIH has indicated that the RDA is sufficient to meet protein needs for active people, other leading researchers and nutrition professionals recommend higher protein intake to meet the demands of physical activity. Below is a summary of the recommendations.

  • Healthy adults/sedentary individuals: 0.8g/kg
  • Pregnant women: 1.1g/kg
  • Lactating women: 1.3g/kg
  • Endurance athletes: 1.2–1.4g/kg
  • High-intensity interval training/Stop-and-go sports: 1.4–1.7g/kg
  • Strength athletes (to gain muscle mass): 1.6–1.7g/kg
  • Strength training (to maintain): 1.2–1.4 g/kg
  • Weight loss, calorie-restricted diets: 1.4–1.5g/kg

Multiply your weight in kilograms by the recommended protein value in grams to obtain your total daily protein needs.

As you’re considering your daily protein goals, also consider the fact that consuming more than 2.0g/kg has not shown any additional benefit, so more is not necessarily better.

When looking at the nutrition quality of proteins, the amino acid composition and digestibility are two important factors. Animal proteins from meat, chicken, fish, eggs and dairy are complete with all essential amino acids as compared to plant sources. Animal proteins are often regarded as higher-quality proteins because they have all the essential amino acids including a higher concentration of leucine per gram of protein. Leucine is the amino acid that triggers synthesis of muscle protein and can play a key role in weight loss, too.

Space your protein intake throughout the day in 20–30 gram meals every 3–4 hours. This “sweet spot” for protein timing and dosage ensures the body has access to optimal amino acids needed to achieve fitness and performance goals such as weight loss, muscle building and exercise recovery, as well as keep your body optimally fueled and satisfied throughout the day as your blood sugar and hunger changes.

While there is variance in protein content among different sources, below are some examples of high-protein foods to include in your regular rotation of meals:

  • 3 ounces of meat, fish or poultry: 21 grams
  • 1 cup of cooked beans: 16 grams
  • 1 cup of dairy or soy milk: 8 grams
  • 1 egg: 6 grams

I know calculating your protein intake may be difficult the first time, let me know if I can help you.

See you on Friday!

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Rest 30 seconds


Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.


The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.


The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.


The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.


The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.


The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 


The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.


The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 


The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Rest 40 seconds



The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.


A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Rest 120 seconds


Rest 90 seconds


Rest 60 seconds



The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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