{"product_id":"3p-fitness-caloric-surplus-blueprint","title":"3P FITNESS CALORIC SURPLUS BLUEPRINT","description":"\u003cp\u003eWant to gain weight or support muscle growth but aren't sure how much to eat? The 3P Fitness Caloric Surplus Blueprint teaches you the fundamentals of eating enough, building balanced meals, and tracking your progress without overcomplicating the process.\u003c\/p\u003e\u003ch3\u003eWhat you receive\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eA straightforward four-week nutrition learning plan\u003c\/li\u003e\n\u003cli\u003eGuidance on estimating starting calorie needs and building a reasonable surplus\u003c\/li\u003e\n\u003cli\u003ePractical advice for meals, protein, and consistent eating habits\u003c\/li\u003e\n\u003cli\u003eA framework to review results and adjust gradually\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow the four weeks progress\u003c\/h3\u003e\u003cp\u003e\u003cstrong\u003eWeek 1:\u003c\/strong\u003e Understand energy balance and determine a realistic starting point.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eWeek 2:\u003c\/strong\u003e Build consistent meals and snacks that support your calorie goal.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eWeek 3:\u003c\/strong\u003e Monitor your food intake, appetite, and weight trend, adjusting if necessary.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eWeek 4:\u003c\/strong\u003e Refine your approach and plan how to maintain your progress over time.\u003c\/p\u003e\u003ch3\u003eWhy choose it?\u003c\/h3\u003e\u003cp\u003eLearn a sustainable skill you can use long after four weeks—not an extreme bulking challenge. Pair appropriate nutrition with resistance training when your goal is muscle gain. Results vary by person.\u003c\/p\u003e\n\u003cdiv data-3p-purchase-details=\"true\"\u003e\n\u003ch3\u003ePurchase \u0026amp; download details\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eOne-time purchase • Downloadable PDF • No subscription\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eDigital download only. No physical product is shipped.\u003c\/p\u003e\n\u003ch3\u003eExactly what files are included\u003c\/h3\u003e\n\u003cul\u003e\u003cli\u003e3P_Fitness_Caloric_Surplus_Blueprint_4_Week_Program.pdf\u003c\/li\u003e\u003c\/ul\u003e\n\u003cp\u003e1 PDF file.\u003c\/p\u003e\n\u003cp\u003e5-page PDF with a four-week surplus roadmap, calorie and protein estimates, meal examples, weekly weight-trend tracking, and adjustment guidance.\u003c\/p\u003e\n\u003ch3\u003eEquipment needed\u003c\/h3\u003e\n\u003cp\u003eNo exercise equipment required to read or follow the nutrition lessons. A notebook or tracking app and a body-weight scale are useful for recording weekly averages. Training equipment depends on your separate workout plan.\u003c\/p\u003e\n\u003ch3\u003eWeekly time commitment\u003c\/h3\u003e\n\u003cp\u003eSelf-paced four-week nutrition guide; no fixed weekly duration is prescribed. Suggested planning budget: 15–30 minutes each week, plus daily food tracking and 3–4 morning weigh-ins. Cooking and resistance training take additional time.\u003c\/p\u003e\n\u003ch3\u003ePreview two pages\u003c\/h3\u003e\n\u003cp\u003eSelect a sample page to open the full-size image and read the text.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSample: PDF page 2\u003c\/strong\u003e\u003c\/p\u003e\n\u003ca href=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0765\/8664\/7722\/files\/3P_Fitness_Caloric_Surplus_Blueprint_4_Week_Program-sample-2.png?v=1791849059\" target=\"_blank\" rel=\"noopener\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0765\/8664\/7722\/files\/3P_Fitness_Caloric_Surplus_Blueprint_4_Week_Program-sample-2.png?v=1791849059\" alt=\"Sample page 2 from 3P FITNESS CALORIC SURPLUS BLUEPRINT\" style=\"width:100%;max-width:100%;height:auto;\" loading=\"lazy\"\u003e\u003c\/a\u003e\u003cp\u003e\u003cstrong\u003eSample: PDF page 3\u003c\/strong\u003e\u003c\/p\u003e\n\u003ca href=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0765\/8664\/7722\/files\/3P_Fitness_Caloric_Surplus_Blueprint_4_Week_Program-sample-3.png?v=1791849074\" target=\"_blank\" rel=\"noopener\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0765\/8664\/7722\/files\/3P_Fitness_Caloric_Surplus_Blueprint_4_Week_Program-sample-3.png?v=1791849074\" alt=\"Sample page 3 from 3P FITNESS CALORIC SURPLUS BLUEPRINT\" style=\"width:100%;max-width:100%;height:auto;\" loading=\"lazy\"\u003e\u003c\/a\u003e\n\u003c\/div\u003e","brand":"3P FITNESS SOLUTIONS","offers":[{"title":"Default Title","offer_id":67527782924458,"sku":null,"price":5.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0765\/8664\/7722\/files\/Screenshot2026-09-27at8.21.52PM.png?v=1790642072","url":"https:\/\/3pfitnesssolutions.com\/products\/3p-fitness-caloric-surplus-blueprint","provider":"3P FITNESS SOLUTIONS","version":"1.0","type":"link"}