Welcome to 3XT Cake!!

We are so excited for you to get started!


Take a minute to get familiarized with the program.

Prepping is a must for success

You will gain access to the workouts week by week. You now have access to Week 1.

Each Week's page will have two sections:

In the description of each video you will learn about:

  • the length of the workout (so you can reserve enough time in your day for your workout)

  • the intensity of the workout (so you can get your mind and body ready)

  • the equipment you will need for your workout (this way you are ready to go)

To get results, a good workout program must be accompanied by proper nutrition. There's no negotiation. It's just fact.

(You can always follow the e-book instead if you want to go at your own pace during your workout.)

Go ahead and take your before picture RIGHT NOW so you can compare to your end results!

Contact us if you have any questions. Or you can always ask a question in our Private Facebook Page. Go ahead and request entry if you haven't already!

Have fun!!!

Week 1 Workouts

start with at least 10 lbs

read video's description for equipment needed


Use an app like Adobe Fill & Sign to fill out your calendar and e-book.

Nutritional Support



Make it a priority!

Protein is what your body uses to build tissue like muscle, but you probably already knew that! So let's just make this clear:  IF YOU DON'T GIVE YOUR BODY WHAT IT NEEDS TO GIVE YOU THE RESULTS YOU WANT, YOU'RE SIMPLY NOT GOING TO GET THE RESULTS.

To build muscle you need three things:

  • Progressive Overload (that means slowly and steadily increasing weight in workouts)

  • Rest

  • Proper Nutrition (Protein, Fats, and Carbs)


Let's take a closer look...


Hi there! Ferly here, and my goal with each week's Nutritional Support is to equip you with basic nutritional knowledge so you can accomplish your health and body goals like a boss! 

To build muscle, as I mentioned above, you need progressive overload, rest, and proper nutrition. 

The workouts we have for you in this program take care of the progressive overload.

The days off in your workout calendar takes care of implementing rest into your weekly routine (sleep is another one and we will talk more about it next week).

So now let's cover PROPER NUTRITION.  My goal is to keep it short and simple, giving you enough information to help you gain understanding minus feeling overwhelmed. I hope I accomplish that for you.


In our bodies, Carbohydrate consumption affects Protein synthesizing which affects Fat storage.


Protein is what your body uses to build tissue like muscle.

Carbs and Fats are our energy sources (also responsible for many other functions like brain function, hormonal function, and vitamin and mineral transport, to name a few).

If you undereating, your body will use muscle as energy (a.k.a. will eat your muscles). On the other hand, if you eat too much protein your body will store the excess amino acids as fat.

So what you eat will either support your results or hinder them.

So how much of each Macronutrient should I eat? 

The answer: it depends on your body. UGH, FRUSTRATING, ISN'T IT? You just want THE ONE AND ONLY answer from me HERE AND NOW! 

Well.... We are unique individuals and the sooner we stop acting like we are not the better!

'YOU ARE UNIQUE' isn't just a nice thought Hallmark printed on their cards.

So let's get to the potential answer for YOU!

We would like to offer you three options for daily protein intake:


Consume 80 grams of protein a day 


Consume 20 grams of protein per meal


Consume 20 grams of protein per meal

I am asking you to choose the one option you think works for you RIGHT NOW, TODAY!

Which one will give you the highest success rate of following it, with minimal bumps on the road?

All three options are great starting points.

"Did you say starting point?"

YES! Remember how we established we are all unique individuals? General nutritional advice, as science based as it may be, lacks one thing: it doesn't know you, [INSERT YOUR NAME HERE], personally! Each of the 3 choices I have given you has no idea how much stress you have in your life, what your exact metabolic rate is, if you really have the activity level you assume you do, etc.

The great thing about this program is that it can be 3 weeks long, 6 weeks long, or longer. 3 weeks is a great amount of time to watch and learn how your body responds to new implementations. Team3XT is about creating positive lifestyle choices for yourself. You have to experiment and let you body do the talking. IT WILL ALWAYS TELL YOU THE TRUTH.

Deeper look:

OPTION #1: 80 grams of protein a day

Look at the food you have and identify the foods high in protein. Here's a list of 20 Foods High in Protein.  Whether meal planning works for you or you are a make-my-meal-right-then-and-there type of person, calculate what 80 grams of protein looks like and commit to eating it daily.


  • 4 (whole) eggs = 24 g

  • 1 ounce of almonds = 6 gram

  • One roasted chicken breast without skin = 53 grams

TOTAL: 83 grams of protein

OPTION #2: 20 grams of protein per meal

Just like option number one, identify what 20 grams of protein a meal looks like in your plate. Use the list of 20 Foods High in Protein to help you get started. 


  • 4 (whole) eggs = 24 g

OPTION #3: Meet all your macronutrients needs.

We would like to offer you a tool we use with our private nutrition clients. It's a free online macro calculator. It will ask you a few questions to learn about who you are. It will then it will give you what your calorie intake and macro distribution should look like. From there you can plan your meals and feel confident you have a great starting point.

Mine looks like this:


Precision Nutrition (under whom I am certified) uses a person's hand as a food measuring tool, avoiding the use of calculators, food scales, measuring cups and spoons. Makes it much simpler and less time consuming to plan your meals.


Once you click on the button below, a new page will open. Scroll down 1/4 of the page and locate the Nutrition Calculator Get Started Blue Button.

Once you have determined what your strategy will be, I want you to understand two more things:

  1. Fat content in your body can hide your work and there's no such thing as localized weight loss (you either lose weight everywhere or nowhere).

  2. Weight gain isn't always a bad thing.

Image by i yunmai

There are 2 types of Weight loss: fat loss and water loss.

  • Fat Loss is always a question of mathematics. When you consume less calories (from healthy foods, might I add) than you burn, you loose weight. This takes weeks/months and is sustainable. 

  • Water loss can happen after a sweaty cardio session. This takes hours/days and is NOT sustainable. The first affects your body's fat percentage, the latter does not.


Weight gain can happen when you consume more calories than you burn, when you build more muscle, and when you are experiencing water retention and inflammation in the body.

It is common to experience "weight gain" when you begin lifting weights.

"'A person's scale mass is a combination of muscle, fat, bone, the brain and neural tract, connective tissue, blood, lymph, intestinal gas, urine, and the air that we carry in our lungs',- says Jeffrey A. Dolgan, a clinical exercise physiologist at Canyon Ranch in Miami Beach, Florida. Immediately after a workout routine, the percentage of mass in each of these categories can shift as much as 15 percent. 'Intense workouts cause variability on the scale due to factors like hydration status, inflammation from muscle damage repair (we call this delayed onset muscle soreness), even the amount of intestinal by-product or urine and blood volume', says says Dolgan. So there you have it: if you're gaining weight while working out and eating healthy, it's probably not the type of weight gain that you think it is."  From article "Why Does My Workout Cause Weight Gain?" by Jessica Smith.

The takeaway: The amount of water in your system has a heavy influence on the number you see on the scale.

Muscle is NOT heavier than FAT but it is denser in volume. This explains it when we see examples of people who are 20 lbs heavier than they used to be but look leaner, more fit and sculpted than they were 20 lbs lighter. This is why many fitness and nutrition specialists will drive their clients away from a standard scale and direct them toward body composition scales. 

Muscle increase




Water retention


Results you can see!

Results I assume you want with this program!

I explain all of this because I want you to understand that in order to seeresults (a booty that is lifted, tighter, and bigger in size), you have to be eating the right things in the right amounts to support the work and the recovery.

And always remember...

You have to experiment and let you body do the talking.


Have fun in Week 1!

Ferly, Alex and Jessica.



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