How to Choose the Right Transform Challenge Template

Sarah Cook
February 17, 2017

The following is a Q&A with Iron Tribe founder and CEO, Forrest Walden, on how to select the best template for you during the 2017 Transform Challenge.

Since there is just a “health” and “cut” template available, what do you recommend if I want to add muscle/strength?

Any person interested in performance type goals, including adding muscle strength should use either the Cut, if the goal is to lose weight or fat, or Mass, if the goal is to gain weight and muscle. We have centered the Spring Transform program around weight and fat loss but if your goal is to gain muscle/weight then we can get you the Mass template in place of a Cut or Health template.

Anybody that’s really just interested in getting into better shape/lose weight (think more beginner type or someone new to weighing and measuring) should start with the health templates.

If you’ve been in the gym for a few years and are interested in hitting PRs and being competitive in the gym then you should go regular templates vs more new members should start with the health ones as it’s more of an “on ramp” type of class for beginners to dieting.

The other consideration is one that we addressed in the letter that you recently received. The Cut and Mass templates are more complicated and will take some effort and adjustment to how you approach your nutrition. If you are not willing to commit to that then the it would be better to execute a health template 100% than a Cut or Mass at 50%.

Can you explain the difference between health and cut categories in the challenge? I want more performance based goals…I’ll lose weight either way, so is cut for more performance goals?

Performance type goals should go normal (Cut or Mass) templates. Folks newer to diet and/or training should start in the health templates to “ease” into it so to speak.

If I travel 2-3x/week, what template choice would you recommend? Is it possible for me to participate or is the meal prep too strict on the templates?

Health templates for sure as it gives more flexibility for food choices and the free snack (which is easier when on the road). Think of the normal templates as being more regimented, so they’re great for folks that are looking to take it to that next level with diet/training vs the health ones being for beginners looking to get down the basics.

Can I use these if I am breastfeeding?

No, unfortunately it is NOT recommended. Breastfeeding requires several hundreds additional calories and that’s not something the templates were built with in mind.

Can I use these if I am pregnant?

Absolutely not. We recommend that if you are pregnant or looking to become pregnant that you consult your OBGYN.

Can I use these if I am vegan?

Yes, we have vegan templates available. They have ZERO animal products on them, so vegetarians might be better off with the normal templates than the health.

What if I have food allergies?

That’s usually an easy work around as the templates give you an abundance of food choices to choose from so you’d simply stay away from any foods that give you issues. This includes lactose allergies, gluten intolerance, or Celiac disease (or any nut, shellfish or other food allergy). You simply avoid those types of foods

Additionally, these templates are not for anyone who has the following issues:

-Thyroid conditions or diseases




-ANY type of eating disorder OR history of eating disorders

-ANY type of metabolic or digestive disease

-Bariatric surgery of lap bands

-Gastric bypass surgery


-Heart Disease

-Diabtes (type I or II)

Basically, any type of medical condition we would NOT recommend using the templates as they are designed for a healthy individual.

Sarah Cook

Sarah oversees social media and internal communication for Iron Tribe Fitness. Her goal is to share the mission of Iron Tribe so others can be transformed by the program, and ultimately become the healthiest version of themselves.