➢ DM keyword "BODY RECOMP" To @ColossusFit to start your transformation (4 spots)➢ Monique Transformation: A post shared by Body Transformation Coach (@colossusfit)Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to Get Ultra Lean For Summer, Easiest Way To Know Your Protein Intake, When To Increase Calories After A Diet?(0:00) - Intro(1:30) - Josh quote: "Think positive thought. Say nice things. Do good for others. Everything comes back.(2:40) - Kyle quote: Each day is a new opportunity to improve yourself. Take it. And make the most of it.(4:40) - Weekly thoughts/recommendations(14:20) - Client shoutout: Monique  (18:35) - Question 1- Should I calculate my protein intake based on my total weight or just on my muscles mass weight?(21:20) - Question 2- When should you increase your calories after a diet?(27:30) - Question 3- I want to get ultra lean for this upcoming summer. I'm 176lbs, and want to lose about 30lbs, but do it sustainably. I workout 4x a week and eat healthy. What action steps do you recommend I take?Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: Colossus Fitness - The Polished Physique ProgramSupport the show (https://www.colossusfitness.com)