Transformed: Week 2, Day 13 - Bonus Workout

You can't be perfect all the time. Or maybe you can, but we don't honestly expect you to. The key is keeping an inevitable flare-up from turning into a raging caloric inferno!

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Cheat meals

In today's video, competitive bodybuilder Robert Timms shows you the best ways to incorporate cheat meals without blowing your nutrition plan. His advice is to do so smartly and keep it to a minimum; if you're overly strict, you might end up craving forbidden foods so badly you'll end up gorging.

Robert also shows how he uses a healthier protein-and-oats mixture to substitute for one his biggest cravings, pancakes. Post your own flavorful substitutes on social media with the hashtag #Transformed.

Robert Timms Transformed Tip, Day 13: Cheat Meals & Cravings
Watch the video - 1:19

Pick 1 or 2 Bonus Workouts for an extra challenge. Each circuit should be completed for a total of 6 rounds, taking 1 minute of rest between each round.

Day 13: Bonus Workout Example 3
Circuit: 6 rounds
Freehand Jump Squat Freehand Jump Squat
Plank Plank


10 reps
Pushups Pushups

Day 13: Bonus Ab Workout Example 1
Circuit: 5 rounds
Decline bench sit-up Decline bench sit-up
Hanging Leg Raise Hanging Leg Raise

Oblique cable crunch

10 reps per side
Oblique cable crunch Oblique cable crunch

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