#caloriesurplus photos & videos

11.5k Posts

Which side would you choose 👀?!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s really easy for the carbs to quickly add up and create a not so balanced meal. Replacing even some of your carbohydrates at meals with non-starchy veggies like cauliflower rice can make all the difference in your weight loss journey and you feeling full and satisfied!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There’s nothing wrong with having rice but if you are having more than a serving (which is 1/2 cup) and also having it on top of other starchy carbs like beans very often it can really start to affect your weight. Also, it will probably make you feel like you want to take a nap an hour after your meal 😴 and not keep you full for very long 🤷🏻‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
With my coaching program I teach clients how to make simple swaps like this to help them lose those 15 pounds! If you want to feel confident in your dress this summer for wedding season apply for coaching via the link in my bio 💃🏻

Which side would you choose 👀?!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s really easy for the carbs to quickly add up and create a not so balanced meal. Replacing even some of your carbohydrates at meals with non-starchy veggies like cauliflower rice can make all the difference in your weight loss journey and you feeling full and satisfied!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There’s nothing wrong with having rice but if you are having more than a serving (which is 1/2 cup) and also having it on top of other starchy carbs like beans very often it can really start to affect your weight. Also, it will probably make you feel like you want to take a nap an hour after your meal 😴 and not keep you full for very long 🤷🏻‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
With my coaching program I teach clients how to make simple swaps like this to help them lose those 15 pounds! If you want to feel confident in your dress this summer for wedding season apply for coaching via the link in my bio 💃🏻

🔥HOW TO BUILD MUSCLE🔥
-
-
___________________
⚡Follow @nutritionculture for more fitness & nutrition info!! 💪
___________________
Building muscle is not an easy thing to do for everyone. However, with the right amount of hard work, dedication, and persistence, anyone can do it! 
___________________
Resistance training: develop your muscles by training at least 3 times a week, and focus on different muscle groups each gym session. 
___________________
High protein diet: neccessary in order to let your muscles repair, recover, and grow. 1/g of protein per pound of body weight is what you should be aiming for.
___________________
Eat your fruits and veggies: Micronutrients are super important in keeping you healthy, and staying healthy will indirectly allow your muscles to grow. In addition, you need to be in a calorie surplus. A rule of thumb is to have your calorie intake about 16-18x of your bodyweight. Although this can vary, so adjust according to your fitness level, age, etc.
___________________
Progressive overload: Crucial for muscle growth. Whether you're increasing weight, reps, sets, or decreasing time between sets, you must have some way in which you are challenging your muscles to progress and grow. 
___________________
6-8 hours of sleep: maximize your muscle growth potential and give your muscles the recovery they need by getting an adequate amount of sleep. This is key!
___________________
Stay consistent: Find your routine, find your rhythm, and stick to it!
___________________
Tag a friend that needs to see this!👇
__________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
As always, let us know if you have any questions at all! 🤓
___________________
#musclegrow #musclebaby #musclecoach #growmuscles #chestgains #musclegainz
#musclebuild #leangainz #backgainz
#gainz💯 #armgains #musclefit #musclemotivation #musclegram #leanstrength #leanmuscles #caloriesincaloriesout #caloriecount #caloriesurplus #gymaddiction
#musclegrowth #nutritionculture #musclegirls #musclekingz #musclerecovery #muscled #buildmuscle #musclemania #getbig #leangains 
___________________

🔥HOW TO BUILD MUSCLE🔥
-
-
___________________
⚡Follow @nutritionculture for more fitness & nutrition info!! 💪
___________________
Building muscle is not an easy thing to do for everyone. However, with the right amount of hard work, dedication, and persistence, anyone can do it!
___________________
Resistance training: develop your muscles by training at least 3 times a week, and focus on different muscle groups each gym session.
___________________
High protein diet: neccessary in order to let your muscles repair, recover, and grow. 1/g of protein per pound of body weight is what you should be aiming for.
___________________
Eat your fruits and veggies: Micronutrients are super important in keeping you healthy, and staying healthy will indirectly allow your muscles to grow. In addition, you need to be in a calorie surplus. A rule of thumb is to have your calorie intake about 16-18x of your bodyweight. Although this can vary, so adjust according to your fitness level, age, etc.
___________________
Progressive overload: Crucial for muscle growth. Whether you're increasing weight, reps, sets, or decreasing time between sets, you must have some way in which you are challenging your muscles to progress and grow.
___________________
6-8 hours of sleep: maximize your muscle growth potential and give your muscles the recovery they need by getting an adequate amount of sleep. This is key!
___________________
Stay consistent: Find your routine, find your rhythm, and stick to it!
___________________
Tag a friend that needs to see this!👇
__________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
As always, let us know if you have any questions at all! 🤓
___________________
#musclegrow #musclebaby #musclecoach #growmuscles #chestgains #musclegainz
#musclebuild #leangainz #backgainz
#gainz 💯 #armgains #musclefit #musclemotivation #musclegram #leanstrength #leanmuscles #caloriesincaloriesout #caloriecount #caloriesurplus #gymaddiction
#musclegrowth #nutritionculture #musclegirls #musclekingz #musclerecovery #muscled #buildmuscle #musclemania #getbig #leangains
___________________

#foodie nomnomnom... I inhaled that sandwich! #realist #caloriesurplus

#foodie nomnomnom... I inhaled that sandwich! #realist #caloriesurplus

🚨ATTENTION SKINNY GUYS: Do You Want to Gain Your First 20-25 Pounds of Muscle Mass? Then Visit the Link in My Bio to Get a FREE Copy of My New Aesthetic Body Blueprint! Let‘s Crush it.💪🏻
__________
MONSTER POST-WORKOUT RECOVERY SHAKE BY @antoniomazzottafitness 💪🏻
⠀
No idea what to eat after your gym session? No problem, I got you.👌🏼
⠀
This shake here will provide you with all the nutrients you need to kick off your recovery the right way.
⠀
Packed with over 835 calories, the Monster Post-Workout Recovery Shake is the ideal meal after a heavy gym session.🏋🏻‍♀️
⠀
Instructions:
☑️ Pour whole milk into the blender
☑️ Add all other ingredients
☑️ Blend and enjoy your post-workout monster shake! ⠀
Your recovery will need those calories. Get them in!🍌
⠀
Let me know how it was by tagging me If you post a picture of the Monster Post-Workout Recovery Shake on Instagram.😎
_______________________________________
#eatbigtogetbig #caloriesurplus #bulking #bulkingseason #bulkup #healthyshake #beachbodyready #rippedabs #fitnessmodel #musclemass #fitnessbody #proteindiet #highprotein #highproteindiet #gainer #fitnessboy #fitnessgurls #fitnesscoaching #postworkoutsnack #recoveryiskey #hypertrophy #bodygoals2019 #skinnytofit #muscledaddy #gainmuscle #skinnytostrong #massgainer #proteinshake #getbigordietrying #greekyogurt

🚨ATTENTION SKINNY GUYS: Do You Want to Gain Your First 20-25 Pounds of Muscle Mass? Then Visit the Link in My Bio to Get a FREE Copy of My New Aesthetic Body Blueprint! Let‘s Crush it.💪🏻
__________
MONSTER POST-WORKOUT RECOVERY SHAKE BY @antoniomazzottafitness 💪🏻

No idea what to eat after your gym session? No problem, I got you.👌🏼

This shake here will provide you with all the nutrients you need to kick off your recovery the right way.

Packed with over 835 calories, the Monster Post-Workout Recovery Shake is the ideal meal after a heavy gym session.🏋🏻‍♀️

Instructions:
☑️ Pour whole milk into the blender
☑️ Add all other ingredients
☑️ Blend and enjoy your post-workout monster shake! ⠀
Your recovery will need those calories. Get them in!🍌

Let me know how it was by tagging me If you post a picture of the Monster Post-Workout Recovery Shake on Instagram.😎
_______________________________________
#eatbigtogetbig #caloriesurplus #bulking #bulkingseason #bulkup #healthyshake #beachbodyready #rippedabs #fitnessmodel #musclemass #fitnessbody #proteindiet #highprotein #highproteindiet #gainer #fitnessboy #fitnessgurls #fitnesscoaching #postworkoutsnack #recoveryiskey #hypertrophy #bodygoals2019 #skinnytofit #muscledaddy #gainmuscle #skinnytostrong #massgainer #proteinshake #getbigordietrying #greekyogurt

Nandos date with my bestie! 👭 Had the double chicken wrap with pineapple, peri chips, coleslaw, some peri nuts & a coke. 1623 calories, 175g carbs, 66g fat, 72g protein. #nandos #nandosaddict #ilovenandos #datenight #bulk #bulking #myfirstbulk #week11ofbulking #weightgain #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting

Nandos date with my bestie! 👭 Had the double chicken wrap with pineapple, peri chips, coleslaw, some peri nuts & a coke. 1623 calories, 175g carbs, 66g fat, 72g protein. #nandos #nandosaddict #ilovenandos #datenight #bulk #bulking #myfirstbulk #week11ofbulking #weightgain #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting

Today has been a day of non-stop eating 🍽 
Breakfast - Genius Honey & Oat Breakfast Bar & a Satsuma 
Lunch - M&S GF Spaghetti Carbonara 
Dinner - M&S GF Mexican Three Bean Wrap & Alpro Soya Yoghurt
Snacks - Babybel Light, Sainsburys GF Chocolate Brownie & (far too many of the) GF Donuts 
Drinks - Black Forest Hot Chocolate & Water 
#weightgain #caloriesurplus #glutenfree #coeliac

Today has been a day of non-stop eating 🍽
Breakfast - Genius Honey & Oat Breakfast Bar & a Satsuma
Lunch - M&S GF Spaghetti Carbonara
Dinner - M&S GF Mexican Three Bean Wrap & Alpro Soya Yoghurt
Snacks - Babybel Light, Sainsburys GF Chocolate Brownie & (far too many of the) GF Donuts
Drinks - Black Forest Hot Chocolate & Water
#weightgain #caloriesurplus #glutenfree #coeliac

[Le saviez-vous ?] ➡️ Lorsqu'on se sent fatigué, on n'est pas vraiment d'humeur à faire des #effortsphysiques. ➡️Pourtant, un moyen de lutter contre cette #fatigue est (justement ;) ) de faire du sport 😫 🤸‍♀
➡️ faire du #sport va #entrainer la production d'hormones, qui vont vous #booster. .. 💪👍
#bodyfasth #sport #defouler #motivation💯 #salledesports #baskets #fameck #caloriesurplus #fitgirl #stronggirl #strongwoman #fitboys #parissportifs

[Le saviez-vous ?] ➡️ Lorsqu'on se sent fatigué, on n'est pas vraiment d'humeur à faire des #effortsphysiques . ➡️Pourtant, un moyen de lutter contre cette #fatigue est (justement ;) ) de faire du sport 😫 🤸‍♀
➡️ faire du #sport va #entrainer la production d'hormones, qui vont vous #booster . .. 💪👍
#bodyfasth #sport #defouler #motivation 💯 #salledesports #baskets #fameck #caloriesurplus #fitgirl #stronggirl #strongwoman #fitboys #parissportifs

🍫COOKIES & CREAM🍫
-
217kcal
21g Protein
-
@grenade Carb killa cookies & cream.  9/10 overall.-
Great taste and texture with added crunch but slightly too chewy.💪🏻🔥
-
- Hake & Beef = Lean Protein✅🍔🐟
- Potato & Bread = Clean Carb✅🍞🥔
- Peas = Vitamins & Nutrients✅
-
📈Follow my food and nutrition on instagram or MFP📈 -
@myfitnesspal - cdnutrition
-
#caloriesincaloriesout #workaway #buildingmuscle #worklife #gainz #caloriesurplus #myfitnesspal #nutrition #protein #leanlife #caloriecounting #caloriecounter #macros #healthyfood #intuitiveeating #foodie #foodphotography #macrotracking #forkyeah #foodblogger #IIFYM #preperationiskey #consistencyiskey  #practisewhatyoupreach #healthyeating #grenadecarbkilla #snack

🍫COOKIES & CREAM🍫
-
217kcal
21g Protein
-
@grenade Carb killa cookies & cream. 9/10 overall.-
Great taste and texture with added crunch but slightly too chewy.💪🏻🔥
-
- Hake & Beef = Lean Protein✅🍔🐟
- Potato & Bread = Clean Carb✅🍞🥔
- Peas = Vitamins & Nutrients✅
-
📈Follow my food and nutrition on instagram or MFP📈 -
@myfitnesspal - cdnutrition
-
#caloriesincaloriesout #workaway #buildingmuscle #worklife #gainz #caloriesurplus #myfitnesspal #nutrition #protein #leanlife #caloriecounting #caloriecounter #macros #healthyfood #intuitiveeating #foodie #foodphotography #macrotracking #forkyeah #foodblogger #IIFYM #preperationiskey #consistencyiskey #practisewhatyoupreach #healthyeating #grenadecarbkilla #snack

💫“Don’t be afraid of being a beginner”💫
.
.
We have to start somewhere! We are not professionals and we don’t know everything when we start out, but we can learn and make progress. We strive for our better-selves, to make mistakes and learn from them. This is why I love working out! There is so much involved with it, from exercises to nutrition, and it’s a great way to learn about your body and what it can do💪🏻and even better, you can help others too😌

💫“Don’t be afraid of being a beginner”💫
.
.
We have to start somewhere! We are not professionals and we don’t know everything when we start out, but we can learn and make progress. We strive for our better-selves, to make mistakes and learn from them. This is why I love working out! There is so much involved with it, from exercises to nutrition, and it’s a great way to learn about your body and what it can do💪🏻and even better, you can help others too😌

AVOID THESE 3 THINGS!
.
.

Comment Down Below If You Avoid Any Or All Of Them.
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comment.
.
.

Be Sure To Follow @fit_ness.gaols_
.
.
. ❌Avoid these 3 things if you don't want to sabotage your gains.❌ .
. ✔️1. Not getting enough sleep - This one is really common and one of the most important factors in gaining muscles. As I have told this thousands of times before that in order to actually gain muscle you need to sleep for atleast 7-9 hours every night or day whenever you sleep. In today's world when everyone is so busy with their work it's hard to find the time for proper sleep but there shouldn't be any excuses. If you don't wanna sabotage your gains then get enough sleep. .
. ✔️2. Your nutrition is not on point - Most people know about this because nutrition is very important but still many people struggle with it. Your body and muscles need the protein to grow your muscles bigger and stronger and if you don't give your body the right nutrients then it simply won't grow. .
. ✔️3. Working Out Way Too Much - Many people say it proudly that they workout in the gym more than they should. If you do the correct workout in correct form and do right amount of reps and sets with right weights than you shouldn't need to workout in the gym for more than 90 mins. People workout way too much and that doesn't let your muscles get the rest it need to recover itself.
.
.
.

Be Sure To Follow @fit_ness.goals_

AVOID THESE 3 THINGS!
.
.

Comment Down Below If You Avoid Any Or All Of Them.
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comment.
.
.

Be Sure To Follow @fit_ness.gaols_
.
.
. ❌Avoid these 3 things if you don't want to sabotage your gains.❌ .
. ✔️1. Not getting enough sleep - This one is really common and one of the most important factors in gaining muscles. As I have told this thousands of times before that in order to actually gain muscle you need to sleep for atleast 7-9 hours every night or day whenever you sleep. In today's world when everyone is so busy with their work it's hard to find the time for proper sleep but there shouldn't be any excuses. If you don't wanna sabotage your gains then get enough sleep. .
. ✔️2. Your nutrition is not on point - Most people know about this because nutrition is very important but still many people struggle with it. Your body and muscles need the protein to grow your muscles bigger and stronger and if you don't give your body the right nutrients then it simply won't grow. .
. ✔️3. Working Out Way Too Much - Many people say it proudly that they workout in the gym more than they should. If you do the correct workout in correct form and do right amount of reps and sets with right weights than you shouldn't need to workout in the gym for more than 90 mins. People workout way too much and that doesn't let your muscles get the rest it need to recover itself.
.
.
.

Be Sure To Follow @fit_ness.goals_

One whole chicken just for me #caloriesurplus #hardgainer #powerliftingmotivation #gymmotivation #goodlife
👇WHY VEGETABLES AND FRUITS ARE IMPORTANT FOR YOU👇
.
.

Comment Down Below Your Favourite Vegetable or Fruit.
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
.
.

Be Sure To Follow @fit_ness.goals_ .
.
. 🍆Vegetables and fruits are really important for you. Even if you have an amazing diet consisting of good protein, carbs and fats. You will still need to eat vegetables and fruits because veggies and fruits have a lot of essential substances like vitamins, fibres, minerals etc. which protects us from many kind of diseases.🍆
.
.
🍎Veggies and fruits keeps us healthy and it also improves our immune system, skin and hair growth. These day veggies and fruits are replaced with supplements like multivitamins because these days people don't consume as much vegetables and fruits as they should. 
I don't really have any problems with supplements like multivitamins but we should also eat vegetables and fruits and get the essential nutrition naturally as well.🍎
.
.

Be Sure To Follow @fit_ness.goals_

👇WHY VEGETABLES AND FRUITS ARE IMPORTANT FOR YOU👇
.
.

Comment Down Below Your Favourite Vegetable or Fruit.
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
.
.

Be Sure To Follow @fit_ness.goals_ .
.
. 🍆Vegetables and fruits are really important for you. Even if you have an amazing diet consisting of good protein, carbs and fats. You will still need to eat vegetables and fruits because veggies and fruits have a lot of essential substances like vitamins, fibres, minerals etc. which protects us from many kind of diseases.🍆
.
.
🍎Veggies and fruits keeps us healthy and it also improves our immune system, skin and hair growth. These day veggies and fruits are replaced with supplements like multivitamins because these days people don't consume as much vegetables and fruits as they should.
I don't really have any problems with supplements like multivitamins but we should also eat vegetables and fruits and get the essential nutrition naturally as well.🍎
.
.

Be Sure To Follow @fit_ness.goals_

Crazy week in the books 📚 honestly I’m happy it’s over ( finally feeling better and plan on killing it in the gym today AND tomorrow 💪🏼 ) my book of calories definitely helps me with keeping track of everything. Was I calorie responsible this past  week ? No 😬 But I usually am and that’s what saved my butt 👍🏼 . Anyway now that I’m finally done with all these numbers and just about to finish my coffee ☕️, time to enjoy the weekend and kick next weeks teeth straight down it’s throat 😎 
#blakespiration #theblakediet #IF #calories #intermittentfasting #caloriedeficit #fattofit #caloriesurplus #caloriecounting #caloriesincaloriesout #jamieclub🤘🏼

Crazy week in the books 📚 honestly I’m happy it’s over ( finally feeling better and plan on killing it in the gym today AND tomorrow 💪🏼 ) my book of calories definitely helps me with keeping track of everything. Was I calorie responsible this past week ? No 😬 But I usually am and that’s what saved my butt 👍🏼 . Anyway now that I’m finally done with all these numbers and just about to finish my coffee ☕️, time to enjoy the weekend and kick next weeks teeth straight down it’s throat 😎
#blakespiration #theblakediet #IF #calories #intermittentfasting #caloriedeficit #fattofit #caloriesurplus #caloriecounting #caloriesincaloriesout #jamieclub 🤘🏼

🔥𝐀𝐍𝐊𝐋𝐄 𝐌𝐎𝐁𝐈𝐋𝐈𝐓𝐘 𝐂𝐎𝐌𝐏𝐄𝐍𝐒𝐀𝐓𝐈𝐎𝐍𝐒 by @muscleengineered 🔥⁣
⠀⁣
📍Poor ankle mobility can lead to some terrible squat patterns. In the graphic I show three signs of poor ankle mobility during your squat. The soleus is going to be the main culprit typically for poor ankle mobility.⁣
⠀⁣
📍Forward Lean⁣
By leaning forward, you can limit the amount of dorsiflexion (foot towards shin) you have to do.⁣
⠀⁣
During the descent phase of the squat. You may find yourself leaning forward and not being able to go low.⁣
⠀⁣
Of course there are other reasons for why you may not be able to go low such as not having the proper squat pattern or just don’t have the right biomechanics to go deeper.⁣
⠀⁣
📍Feet Turn Out⁣
As you descend in your squat, you might find that your feet automatically turn out.⁣
⠀⁣
This could potentially be because you’re not able to fully go into dorsiflexion because you have poor ankle mobility.⁣
⠀⁣
So, to compensate, your feet turn out to reduce the amount you have to dorsiflex.⁣
⠀⁣
📍Heels Come Off the Floor⁣
As you descend in the squat, you might find your heels come off the floor.⁣
⠀⁣
This is 99% because of ankle mobility.⁣
⠀⁣
It could potential also be because of poor neuromuscular control. But, it’s very likely that your soleus is really tight.⁣
⁣
📍As I mentioned earlier, the soleus will mainly be responsible for allowing your ankle to go through its range without restriction.⁣
⠀⁣
If tight, you will find it hard to dorsiflex and you may end up compensating in one of these three ways. There are also other factors to consider, but this is a great place to start.⁣
⁣
Stay fit - Niklas 💪🏼♥️⁣
⠀⁣
#anklemobility #squats #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #getswole

🔥𝐀𝐍𝐊𝐋𝐄 𝐌𝐎𝐁𝐈𝐋𝐈𝐓𝐘 𝐂𝐎𝐌𝐏𝐄𝐍𝐒𝐀𝐓𝐈𝐎𝐍𝐒 by @muscleengineered 🔥⁣
⠀⁣
📍Poor ankle mobility can lead to some terrible squat patterns. In the graphic I show three signs of poor ankle mobility during your squat. The soleus is going to be the main culprit typically for poor ankle mobility.⁣
⠀⁣
📍Forward Lean⁣
By leaning forward, you can limit the amount of dorsiflexion (foot towards shin) you have to do.⁣
⠀⁣
During the descent phase of the squat. You may find yourself leaning forward and not being able to go low.⁣
⠀⁣
Of course there are other reasons for why you may not be able to go low such as not having the proper squat pattern or just don’t have the right biomechanics to go deeper.⁣
⠀⁣
📍Feet Turn Out⁣
As you descend in your squat, you might find that your feet automatically turn out.⁣
⠀⁣
This could potentially be because you’re not able to fully go into dorsiflexion because you have poor ankle mobility.⁣
⠀⁣
So, to compensate, your feet turn out to reduce the amount you have to dorsiflex.⁣
⠀⁣
📍Heels Come Off the Floor⁣
As you descend in the squat, you might find your heels come off the floor.⁣
⠀⁣
This is 99% because of ankle mobility.⁣
⠀⁣
It could potential also be because of poor neuromuscular control. But, it’s very likely that your soleus is really tight.⁣

📍As I mentioned earlier, the soleus will mainly be responsible for allowing your ankle to go through its range without restriction.⁣
⠀⁣
If tight, you will find it hard to dorsiflex and you may end up compensating in one of these three ways. There are also other factors to consider, but this is a great place to start.⁣

Stay fit - Niklas 💪🏼♥️⁣
⠀⁣
#anklemobility #squats #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #getswole

Thought I’d update the gram with my current rig 🐷⁣⁣
⁣⁣
I’ve really been enjoying training again and building some lean tissue over the last few weeks.  Especially after injuring myself around 3 weeks ago. But I’ve managed to rehab as best as I could, working on glutes and core strength. ⁣⁣
⁣⁣
Now it’s grow time 👀 my aim is to build some more mass, increase my strength with the help of @rhettreps. You can’t do it alone, as you’ll only go so far 💯⁣⁣
⁣⁣
Then in July we shall be holding our first “12 Week Photoshoot Challenge” - Absolutely buzzing 💥🙌🏻 for!⁣⁣
⁣⁣
Stay tuned🙌🏻⁣⁣
⁣⁣
#Saturday #Transformation #Muscle #CalorieSurplus #GymMotivation #fitnessjourney #success #personaltrainer #igmotivation #fatloss #friday #inspiration #motivational #guy #mensfitness #malepersonaltrainer⁣⁣

Thought I’d update the gram with my current rig 🐷⁣⁣
⁣⁣
I’ve really been enjoying training again and building some lean tissue over the last few weeks. Especially after injuring myself around 3 weeks ago. But I’ve managed to rehab as best as I could, working on glutes and core strength. ⁣⁣
⁣⁣
Now it’s grow time 👀 my aim is to build some more mass, increase my strength with the help of @rhettreps. You can’t do it alone, as you’ll only go so far 💯⁣⁣
⁣⁣
Then in July we shall be holding our first “12 Week Photoshoot Challenge” - Absolutely buzzing 💥🙌🏻 for!⁣⁣
⁣⁣
Stay tuned🙌🏻⁣⁣
⁣⁣
#Saturday #Transformation #Muscle #CalorieSurplus #GymMotivation #fitnessjourney #success #personaltrainer #igmotivation #fatloss #friday #inspiration #motivational #guy #mensfitness #malepersonaltrainer ⁣⁣

Meal Prep Before + After 🍱🌟🍱
-
*Swipe for Inspo! ....Don’t 👏 make 👏 things 👏 harder⁣
..Meal prep is meant to take the guess work out of picking food and save time. Devoting 1-2 hours per week vs 20-30 minutes per meal plus clean up each time 🤯 sounds a HECK of a lot easier.
-
Common excuses: ⁣
🔹I don’t know what to eat!? Go off a 80/20 rule. 80% whole nutritious foods and 20% whatever the fu*~ you want😎
-
🔹I don’t have the money!? ⁣
Eating at home saves thousands of dollars per year. You have to spend money on food to live skip the convince and expense of #junk⁣food. The average fast food meal is $6. Times that by 3 meals a day = $18! Times that by  7 days for a week and that’s $126!🤦‍♂️😱 = $500 a month. And people wonder why they’re broke lol.🤷‍♂️
-
🔹 I don’t have containers? This is literally just pure laziness. 
Amazon and homeware shops have loads of different types. ⠀
🌸🍀✅BOOM. SOLVED. Now hit those #goals and be bigger than your excuses✅🍀🌸 ❤️ pictures via @samanne.fit
⠀

Meal Prep Before + After 🍱🌟🍱
-
*Swipe for Inspo! ....Don’t 👏 make 👏 things 👏 harder⁣
..Meal prep is meant to take the guess work out of picking food and save time. Devoting 1-2 hours per week vs 20-30 minutes per meal plus clean up each time 🤯 sounds a HECK of a lot easier.
-
Common excuses: ⁣
🔹I don’t know what to eat!? Go off a 80/20 rule. 80% whole nutritious foods and 20% whatever the fu*~ you want😎
-
🔹I don’t have the money!? ⁣
Eating at home saves thousands of dollars per year. You have to spend money on food to live skip the convince and expense of #junk ⁣food. The average fast food meal is $6. Times that by 3 meals a day = $18! Times that by 7 days for a week and that’s $126!🤦‍♂️😱 = $500 a month. And people wonder why they’re broke lol.🤷‍♂️
-
🔹 I don’t have containers? This is literally just pure laziness.
Amazon and homeware shops have loads of different types. ⠀
🌸🍀✅BOOM. SOLVED. Now hit those #goals and be bigger than your excuses✅🍀🌸 ❤️ pictures via @samanne.fit

🍔BURGER ME🍔
-
728kcal
49g Protein
-
Beef burger with jacket potato, fillet of hake and peas for today’s lunch. High in carbs and protein to keep me fuller for longer with a slow release of energy.💪🏻🔥
-
- Hake & Beef = Lean Protein✅🍔🐟
- Potato & Bread = Clean Carb✅🍞🥔
- Peas = Vitamins & Nutrients✅
-
📈Follow my food and nutrition on instagram or MFP📈 -
@myfitnesspal - cdnutrition
-
#caloriesincaloriesout #workaway #buildingmuscle #worklife #gainz #caloriesurplus #myfitnesspal #protein #leanlife #caloriedeficit #caloriecounting #caloriecounter #macros #healthyfood #intuitiveeating  #foodie #foodphotography #macrotracking #forkyeah #foodblogger #IIFYM #preperationiskey #consistencyiskey #healthyeating  #cleaneating #burger

🍔BURGER ME🍔
-
728kcal
49g Protein
-
Beef burger with jacket potato, fillet of hake and peas for today’s lunch. High in carbs and protein to keep me fuller for longer with a slow release of energy.💪🏻🔥
-
- Hake & Beef = Lean Protein✅🍔🐟
- Potato & Bread = Clean Carb✅🍞🥔
- Peas = Vitamins & Nutrients✅
-
📈Follow my food and nutrition on instagram or MFP📈 -
@myfitnesspal - cdnutrition
-
#caloriesincaloriesout #workaway #buildingmuscle #worklife #gainz #caloriesurplus #myfitnesspal #protein #leanlife #caloriedeficit #caloriecounting #caloriecounter #macros #healthyfood #intuitiveeating #foodie #foodphotography #macrotracking #forkyeah #foodblogger #IIFYM #preperationiskey #consistencyiskey #healthyeating #cleaneating #burger

When you take making serious gains to the next level.... 😂🤤💪🏻 I should've took a picture of the empty plates...Yum!  #upthecalories #strengthtraining #caloriesurplus #weighttraining #makinggains #cheatday #yumyum. #haptik #bestplace #brunching #foodporn #vegetarian #coconutporridge #soyalatte #shakshuka #boom

When you take making serious gains to the next level.... 😂🤤💪🏻 I should've took a picture of the empty plates...Yum! #upthecalories #strengthtraining #caloriesurplus #weighttraining #makinggains #cheatday #yumyum . #haptik #bestplace #brunching #foodporn #vegetarian #coconutporridge #soyalatte #shakshuka #boom

5 eggs, a sweet potato, and turkey bacon is all you need to feel fully energized. Feed your muscles 💪🏽 Trying to eat more than 3k calories a day. The only problem is I have no idea how to count my calories... how do people do that shit??

5 eggs, a sweet potato, and turkey bacon is all you need to feel fully energized. Feed your muscles 💪🏽 Trying to eat more than 3k calories a day. The only problem is I have no idea how to count my calories... how do people do that shit??

What is nutrition supplement?
It is compulsory to have?
What the side effects of this?

Let me clarify first. Whey protein is a form of supplimentation is natural protien source which made by milk(by product of milk). also whey protein have biological value more then other protien foods.
There is not compulsory to have whey protein suppliment if you complete your all protien requirement from whole foods.
Another things is commonly listening in our youth that is without supplement you can't achieve your goal etc.
In some cases we can adjust it because of in vegetarian diet need to add some source of supplimentation to complete all protien requirement.
Vegans don't have more source of protein as compared to nonvegetarian.
People also have lots of doubt on whey protein have side effects but there is not any side effects of whey protein.
Doesn't matter what is your protien source like foods or supplements the main thing is that you need complete your all requirement as possible.

For more support and guidance with 100% transformation fat to fit and thin to healthy.
Consult me on @itzz_furqan
.
.
#supplementation #protien #nutrition #dietplan #caloriesurplus #caloroedeficit #quantifiednutrition #caloriedensefood #highnutrientrichfood #fatloss #fitness #healthylifestyle #motivation #diciplin

What is nutrition supplement?
It is compulsory to have?
What the side effects of this?

Let me clarify first. Whey protein is a form of supplimentation is natural protien source which made by milk(by product of milk). also whey protein have biological value more then other protien foods.
There is not compulsory to have whey protein suppliment if you complete your all protien requirement from whole foods.
Another things is commonly listening in our youth that is without supplement you can't achieve your goal etc.
In some cases we can adjust it because of in vegetarian diet need to add some source of supplimentation to complete all protien requirement.
Vegans don't have more source of protein as compared to nonvegetarian.
People also have lots of doubt on whey protein have side effects but there is not any side effects of whey protein.
Doesn't matter what is your protien source like foods or supplements the main thing is that you need complete your all requirement as possible.

For more support and guidance with 100% transformation fat to fit and thin to healthy.
Consult me on @itzz_furqan
.
.
#supplementation #protien #nutrition #dietplan #caloriesurplus #caloroedeficit #quantifiednutrition #caloriedensefood #highnutrientrichfood #fatloss #fitness #healthylifestyle #motivation #diciplin

🔥AROUND WORKOUT MEALS 🔥⠀
-⠀
Training is often seen as the hardest thing of being healthy and fit. But when you actually start doing it you notice that nutrition is something most of struggle with most🍽️⠀ -⠀
Knowing what to eat, when and how much is super difficult. This post gives you some great ideas on what to eat to maximize our workout! 🏋🏼⠀
-⠀
Before your workout it is good to focus on getting in energy to fuel yourself for the workout. So focus on carbs and some protein. 💪🏼⠀
-⠀
After your workout you should mainly focus on recovery, therefor you should focus on your protein intake. 🍖⠀
-⠀
Afterwards you should also eat some carbs to refuel yourself and replenish your carbohydrates storage. 🍚⠀
-⠀
What do you eat pre and post workout? Let me know in the comments down below! 👇🏼⠀
-⠀
Picture by @NikGfitness⠀
#leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #postworkoutmeal #preworkout #meal #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #getswole #nikgfitness

🔥AROUND WORKOUT MEALS 🔥⠀
-⠀
Training is often seen as the hardest thing of being healthy and fit. But when you actually start doing it you notice that nutrition is something most of struggle with most🍽️⠀ -⠀
Knowing what to eat, when and how much is super difficult. This post gives you some great ideas on what to eat to maximize our workout! 🏋🏼⠀
-⠀
Before your workout it is good to focus on getting in energy to fuel yourself for the workout. So focus on carbs and some protein. 💪🏼⠀
-⠀
After your workout you should mainly focus on recovery, therefor you should focus on your protein intake. 🍖⠀
-⠀
Afterwards you should also eat some carbs to refuel yourself and replenish your carbohydrates storage. 🍚⠀
-⠀
What do you eat pre and post workout? Let me know in the comments down below! 👇🏼⠀
-⠀
Picture by @NikGfitness
#leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #postworkoutmeal #preworkout #meal #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #getswole #nikgfitness

Starting the day with a super size portion of my homemade muesli. 125g = 455 calories. Topped with 180g skyr and 120g raspberries. I use frozen fruit for my fruity breakfast toppings as I get more variety and less waste. 636 calories, 80g carbs, 19g fat, 29g protein (53/28/19). #breakfast #oats #nuts #seeds #berries #wholefoods #homemade #bulk #bulking #myfirstbulk #week11ofbulking #weightgain #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting

Starting the day with a super size portion of my homemade muesli. 125g = 455 calories. Topped with 180g skyr and 120g raspberries. I use frozen fruit for my fruity breakfast toppings as I get more variety and less waste. 636 calories, 80g carbs, 19g fat, 29g protein (53/28/19). #breakfast #oats #nuts #seeds #berries #wholefoods #homemade #bulk #bulking #myfirstbulk #week11ofbulking #weightgain #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting

When you go to the gym and decide that you are going to break your gym partner 😂 sorry @the_sethh88

When you go to the gym and decide that you are going to break your gym partner 😂 sorry @the_sethh88

Weighing in at a new high today! 💪🏋️‍♀️ I weigh daily so I can look at the averages and there are always big fluctuations but weight over the last few days has been pretty steady. However....
‼Weekends let me down‼Much like they do when dieting but now its because I'm not eating enough! My daily average calories are currently at 3198 but I'm not training over the weekend which means I'll sleep longer/later and I'm skipping the pre/intra/post workout calories and even though I tend to eat big meals, my weekend calories don't always add up to the big numbers I need to maintain the new high/gain! Going to make a huge effort over the next 2 days so that Monday's weigh in is at least even to today's, if not higher! 🤞 #stats #results #weight #weightgain #bulk #bulking #myfirstbulk #week11ofbulking #gainz #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting #countingcalories #trackingmacros #macros

Weighing in at a new high today! 💪🏋️‍♀️ I weigh daily so I can look at the averages and there are always big fluctuations but weight over the last few days has been pretty steady. However....
‼Weekends let me down‼Much like they do when dieting but now its because I'm not eating enough! My daily average calories are currently at 3198 but I'm not training over the weekend which means I'll sleep longer/later and I'm skipping the pre/intra/post workout calories and even though I tend to eat big meals, my weekend calories don't always add up to the big numbers I need to maintain the new high/gain! Going to make a huge effort over the next 2 days so that Monday's weigh in is at least even to today's, if not higher! 🤞 #stats #results #weight #weightgain #bulk #bulking #myfirstbulk #week11ofbulking #gainz #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting #countingcalories #trackingmacros #macros

I think this is the reason why Malaysia is the fattest country in Asia😂😂😂
If you know your food well then you can control your weight well

#highcalories #F90fitness #fitnessconsultant #bodybuilding #gym #food #nutrition #motivation #malaysianfood #deliciousbutdangerous
#healthylifestyle #bodyweightmanagement #cheatmeal #fattestcountry #effort #disciplined #diet #caloriesurplus

I think this is the reason why Malaysia is the fattest country in Asia😂😂😂
If you know your food well then you can control your weight well

#highcalories #F90fitness #fitnessconsultant #bodybuilding #gym #food #nutrition #motivation #malaysianfood #deliciousbutdangerous
#healthylifestyle #bodyweightmanagement #cheatmeal #fattestcountry #effort #disciplined #diet #caloriesurplus

I want to be honest about my whole weightloss journey, including my mistakes. I went back through the last two weeks on my calorie tracking app “Lose It!” and removed the extra calories the app added when I logged my workouts. I definitely was not in enough of a caloric deficit last week and the scale and my measurements showed it. I’m getting back into a deficit this week and no longer logging my exercise with this app, so hopefully I’ll start to see some better changes again 😅 My journey has just begun and I’m still in a bit of a learning process, but I think I’m starting to figure out how I’m going to reach my weightloss goals!
-
-
-
-
-
-
#marzlikesbuttz #weightlossjourney #weightloss #caloriecounting #calorietracking #caloriedeficit #caloriesurplus #learningprocess #figuringitout #keepingitreal #honestjourney #weightlossmistakes #selfcorrection

I want to be honest about my whole weightloss journey, including my mistakes. I went back through the last two weeks on my calorie tracking app “Lose It!” and removed the extra calories the app added when I logged my workouts. I definitely was not in enough of a caloric deficit last week and the scale and my measurements showed it. I’m getting back into a deficit this week and no longer logging my exercise with this app, so hopefully I’ll start to see some better changes again 😅 My journey has just begun and I’m still in a bit of a learning process, but I think I’m starting to figure out how I’m going to reach my weightloss goals!
-
-
-
-
-
-
#marzlikesbuttz #weightlossjourney #weightloss #caloriecounting #calorietracking #caloriedeficit #caloriesurplus #learningprocess #figuringitout #keepingitreal #honestjourney #weightlossmistakes #selfcorrection

Some people just love to give and give  and give again expecting nothing in return. My close friend Susan is such a soul. Every time she visits her Husbands native... She brings truck loads of plantain... Banana... Pineapple... And gives it to me and shalini. This time jackfruit is in season and this morning it was delivered to both me and shal. This is jackfruit steamed with puttu made by susan
#CICO #caloriecounting #MFP #eatrealfood #Keralafoodcalories #indianfoodcalorie #flexibledieting #caloriesincaloriesout #caloriecounting #calorietracking #caloriesurplus #caloriedeficit #portioncontrol #portionsize #foodportions #weighyourfoodalways #weightlossjourney #weightlosstransformation #iifym #ifitfitsyourmacros #yummyindianfood

Some people just love to give and give and give again expecting nothing in return. My close friend Susan is such a soul. Every time she visits her Husbands native... She brings truck loads of plantain... Banana... Pineapple... And gives it to me and shalini. This time jackfruit is in season and this morning it was delivered to both me and shal. This is jackfruit steamed with puttu made by susan
#CICO #caloriecounting #MFP #eatrealfood #Keralafoodcalories #indianfoodcalorie #flexibledieting #caloriesincaloriesout #caloriecounting #calorietracking #caloriesurplus #caloriedeficit #portioncontrol #portionsize #foodportions #weighyourfoodalways #weightlossjourney #weightlosstransformation #iifym #ifitfitsyourmacros #yummyindianfood

Venezuelan hamburger food truck realness #burdadebuena #happening #caloriesurplus

Venezuelan hamburger food truck realness #burdadebuena #happening #caloriesurplus

FAT LOSS FACT #1
_
Eating late at night causes just as much fat gain as eating breakfast causes weight loss.
_
It's not in the "when" but in the "how much".
_
... 350 calories at 10:00 a.m. is the same 350 calories at 10:00 p.m.
_
One is not superior to the other for fat loss. What is?
_
👉 A Calorie Deficit. 👈
_
Trying to lose weight?
_
Stop obsessing so much over the times you 'should' be eating and start focusing on HOW MUCH you're actually eating.
_
Eat too many calories regardless of the time, you'll gain fat. Period.
_
#caloriesareking
_
Coach g

FAT LOSS FACT #1
_
Eating late at night causes just as much fat gain as eating breakfast causes weight loss.
_
It's not in the "when" but in the "how much".
_
... 350 calories at 10:00 a.m. is the same 350 calories at 10:00 p.m.
_
One is not superior to the other for fat loss. What is?
_
👉 A Calorie Deficit. 👈
_
Trying to lose weight?
_
Stop obsessing so much over the times you 'should' be eating and start focusing on HOW MUCH you're actually eating.
_
Eat too many calories regardless of the time, you'll gain fat. Period.
_
#caloriesareking
_
Coach g

When life brings you to the Cheesecake Factory you must ask yourself, what diet? #foodporn #cheesecakefactory #whatdiet #delicious #caloriesurplus

When life brings you to the Cheesecake Factory you must ask yourself, what diet? #foodporn #cheesecakefactory #whatdiet #delicious #caloriesurplus

😫
.
Today we did a Press Up Challenge in my Online Gym on @facebook
.
In July when I was on higher calories (3000kcal+) per day I managed to do 66 Press Ups in 60 seconds!
.
Tonight on (1850kcal) I only managed 46.....which still isn’t bad....but a big difference!
.
That’s what fuelling your body does, it gives you the energy to push more and train harder!
.
If your goal is building muscle then you need to be in a calorie SURPLUS, you will gain strength and a small amount of bodyfat (or a lot of you are in a huge surplus)
.
To lose bodyfat and weight you’ll need to be in a calorie DEFICIT, you will likely over time lose some strength along with the bodyfat!
.
If you aren’t sure how many calories you should be eating for your goal then click the link in my bio and then click on free calories and I’ll work them out for you.....because I’m nice like that 😆
.
.
.
.
.
#caloriedeficit #caloriesurplus #weightlosstransformation #weightlossjourney #pressups #pressupchallenge #myprotein #onlinegym #fitnesschallenge #homegym #homegymsetup #gettingleaner #getlean

😫
.
Today we did a Press Up Challenge in my Online Gym on @facebook
.
In July when I was on higher calories (3000kcal+) per day I managed to do 66 Press Ups in 60 seconds!
.
Tonight on (1850kcal) I only managed 46.....which still isn’t bad....but a big difference!
.
That’s what fuelling your body does, it gives you the energy to push more and train harder!
.
If your goal is building muscle then you need to be in a calorie SURPLUS, you will gain strength and a small amount of bodyfat (or a lot of you are in a huge surplus)
.
To lose bodyfat and weight you’ll need to be in a calorie DEFICIT, you will likely over time lose some strength along with the bodyfat!
.
If you aren’t sure how many calories you should be eating for your goal then click the link in my bio and then click on free calories and I’ll work them out for you.....because I’m nice like that 😆
.
.
.
.
.
#caloriedeficit #caloriesurplus #weightlosstransformation #weightlossjourney #pressups #pressupchallenge #myprotein #onlinegym #fitnesschallenge #homegym #homegymsetup #gettingleaner #getlean

Another what I eat in the day because it’s actually quite fun 🤗
1.pre-gym smoothie with protein powder and pb 🥜🍯
2.an apple 🍎
3.post workout was a big bread with peanut butter and tomato paste 🥯🍅
4.some grapes inbetween 🍇
5.leftover lunch with rice, greens, vegan meat 🥗🥬🍚🦴
6. A green smoothie 🥦
7. Simple dinner: pasta with a veggie tomato sauce 🍝
8. Protein pudding with half a banana and some chocolate as well as a few of my protein cookies 🍫🍪🍌
#veganfooddiary #caloriesurplus #veganlunch #foodphotography #healthyfood #whatieatinaday #fooddiary #vegangirl #foodinspo #foodpost #foodporn #recovery

Another what I eat in the day because it’s actually quite fun 🤗
1.pre-gym smoothie with protein powder and pb 🥜🍯
2.an apple 🍎
3.post workout was a big bread with peanut butter and tomato paste 🥯🍅
4.some grapes inbetween 🍇
5.leftover lunch with rice, greens, vegan meat 🥗🥬🍚🦴
6. A green smoothie 🥦
7. Simple dinner: pasta with a veggie tomato sauce 🍝
8. Protein pudding with half a banana and some chocolate as well as a few of my protein cookies 🍫🍪🍌
#veganfooddiary #caloriesurplus #veganlunch #foodphotography #healthyfood #whatieatinaday #fooddiary #vegangirl #foodinspo #foodpost #foodporn #recovery

PROTEIN by @yessinbefit
-
When it comes to protein intake, when many people start working out and improving their nutrition to build muscle, the first mistake they make is increasing their protein to an unnecessary amount because they think they need an insane amount of it to build muscle. I made this mistake as well when I started. I used to cram in as many chicken breasts and protein shakes as I possibly could each and every day, to a point where I almost felt sick.
-
You don't need to consume as much protein as humanly possible to build muscle. Normally, the most you really need to maximize muscle growth normally sits between 0.8-1.2g per pound of bodyweight. So in most cases, 1g per pound is a good number to strive for.
-
Tag someone who consumes WAY TOO MUCH PROTEIN!
-
#caloriedeficit #caloriesurplus #bulking#bulkingseason #bulkup #muscle #cuttingseason#rippedabs #fitnessmodel #musclemodel#fitnessbody #proteindiet #highprotein#highproteindiet #gainer #fitnessboy #fitnessgurls#fatlosstips #arnoldclassic #recovery #fatloss#weightlossdiary #weightlossstory#weightlosssuccess #gainmuscle #musclemass#massgainer #proteinshake #getbigordietrying#buildmuscle

PROTEIN by @yessinbefit
-
When it comes to protein intake, when many people start working out and improving their nutrition to build muscle, the first mistake they make is increasing their protein to an unnecessary amount because they think they need an insane amount of it to build muscle. I made this mistake as well when I started. I used to cram in as many chicken breasts and protein shakes as I possibly could each and every day, to a point where I almost felt sick.
-
You don't need to consume as much protein as humanly possible to build muscle. Normally, the most you really need to maximize muscle growth normally sits between 0.8-1.2g per pound of bodyweight. So in most cases, 1g per pound is a good number to strive for.
-
Tag someone who consumes WAY TOO MUCH PROTEIN!
-
#caloriedeficit   #caloriesurplus   #bulking #bulkingseason   #bulkup   #muscle   #cuttingseason #rippedabs   #fitnessmodel   #musclemodel #fitnessbody   #proteindiet   #highprotein #highproteindiet   #gainer   #fitnessboy   #fitnessgurls #fatlosstips   #arnoldclassic   #recovery   #fatloss #weightlossdiary   #weightlossstory #weightlosssuccess   #gainmuscle   #musclemass #massgainer   #proteinshake   #getbigordietrying #buildmuscle

Creamy cajun chicken pasta with parmesan! 😋 High carbs, high protein, moderate fat. Just missing some garlic bread to mop the bowl! 😔 918 calories, 107g carbs, 24g fat, 64g protein (48/24/28). #dinner #eveningmeal #cooking #pasta #highcarb #highprotein #bulk #bulking #myfirstbulk #week11ofbulking #weightgain #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting

Creamy cajun chicken pasta with parmesan! 😋 High carbs, high protein, moderate fat. Just missing some garlic bread to mop the bowl! 😔 918 calories, 107g carbs, 24g fat, 64g protein (48/24/28). #dinner #eveningmeal #cooking #pasta #highcarb #highprotein #bulk #bulking #myfirstbulk #week11ofbulking #weightgain #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting

𝐅𝐀𝐂𝐓-𝐃𝐀𝐘 𝐅𝐑𝐈𝐃𝐀𝐘

Let’s continue our discussion about Calories.
Once we’ve figured out how much calories we burn each day (or at least have a rough estimate) we can make an educated decision as to how many calories we would need to consume to lose or gain weight.

To kick things off, we suggest starting with a 20% calorie deficit or surplus (depending on your goal to lose or gain weight, respectively) and making some tweaks along the way. More often than not it’ll work for you.
You can shoot for a bigger deficit to accelerate results, but neither is it healthy nor sustainable.

Reminder: The source of these calories and the macro breakdown matter, too. More on that in the posts to follow.

Let us explain with an example:
An average male (25 years, 5’9, 150 pounds) has a BMR of 1678. If he is moderately active (exercises 3-5 times/week), we multiply that by 1.5 to get an average calorie burn per day, 2517 in this case.

Now, if he wants to lose weight he would reduce it by 20% i.e. he would get down to appx 2000 calories a day. So over a period of 1 week he would be at a deficit of 3500 calories. Theoretically that is equivalent to 1 lbs. of fat.
So, this deficit would help lose approximately 1 lbs. per week. (Not bad, right)

And if he wants to gain weight, he’ll add 20% to his average daily calorie burn number. In this case, it comes out to be approximately 3000 calories/day.

Conclusion: This is how energy balance works; it’s easier to lose or gain weight then you might think. Just work on the basics and everything would fall in place.
.
.
.
.
#thefoodiebuilders #thefb #tfb #calories #caloriedeficit #caloriesurplus #fitnessgoals #weightloss #weightgain #nutritionbasics #nutrition #fitness #health #foodie #tfb_factdayfriday

𝐅𝐀𝐂𝐓-𝐃𝐀𝐘 𝐅𝐑𝐈𝐃𝐀𝐘

Let’s continue our discussion about Calories.
Once we’ve figured out how much calories we burn each day (or at least have a rough estimate) we can make an educated decision as to how many calories we would need to consume to lose or gain weight.

To kick things off, we suggest starting with a 20% calorie deficit or surplus (depending on your goal to lose or gain weight, respectively) and making some tweaks along the way. More often than not it’ll work for you.
You can shoot for a bigger deficit to accelerate results, but neither is it healthy nor sustainable.

Reminder: The source of these calories and the macro breakdown matter, too. More on that in the posts to follow.

Let us explain with an example:
An average male (25 years, 5’9, 150 pounds) has a BMR of 1678. If he is moderately active (exercises 3-5 times/week), we multiply that by 1.5 to get an average calorie burn per day, 2517 in this case.

Now, if he wants to lose weight he would reduce it by 20% i.e. he would get down to appx 2000 calories a day. So over a period of 1 week he would be at a deficit of 3500 calories. Theoretically that is equivalent to 1 lbs. of fat.
So, this deficit would help lose approximately 1 lbs. per week. (Not bad, right)

And if he wants to gain weight, he’ll add 20% to his average daily calorie burn number. In this case, it comes out to be approximately 3000 calories/day.

Conclusion: This is how energy balance works; it’s easier to lose or gain weight then you might think. Just work on the basics and everything would fall in place.
.
.
.
.
#thefoodiebuilders #thefb #tfb #calories #caloriedeficit #caloriesurplus #fitnessgoals #weightloss #weightgain #nutritionbasics #nutrition #fitness #health #foodie #tfb_factdayfriday

👇GET BIGGER WITHOUT BEING IN A CALORIC SURPLUS!👇
.
.

Comment Down Below How Many Grams Of Protein You Take Everyday?
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
.
.

Be Sure To Follow @fit_ness.goals_ .
.
. 💪It is widely believed that if someone is trying to gain weight or trying to get bigger then they must be in a caloric surplus but if you want to get bigger all you have to do is build muscle mass and in order to build muscle mass you don't necessarily have to be in a caloric surplus but what you need is to reach your daily protein gaols.💪 .
. 💪Your muscles grow when you give them the right protein and give your body the proper rest that it needs. Many people take the weight gain process the wrong way and they eat whatever they get in order to reach their daily caloric gaols. 
I just made a post about bulking the wrong way, check that out in my page but if you really want to get a low body fat and build muscle at the same time you can do it without being in a caloric surplus.💪 .
.

Yes, it will take longer but you will save a lot of time that you would have to waste in order to lose fat after bulking.
. .

Be Sure To Follow @fit_ness.goals_

👇GET BIGGER WITHOUT BEING IN A CALORIC SURPLUS!👇
.
.

Comment Down Below How Many Grams Of Protein You Take Everyday?
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
.
.

Be Sure To Follow @fit_ness.goals_ .
.
. 💪It is widely believed that if someone is trying to gain weight or trying to get bigger then they must be in a caloric surplus but if you want to get bigger all you have to do is build muscle mass and in order to build muscle mass you don't necessarily have to be in a caloric surplus but what you need is to reach your daily protein gaols.💪 .
. 💪Your muscles grow when you give them the right protein and give your body the proper rest that it needs. Many people take the weight gain process the wrong way and they eat whatever they get in order to reach their daily caloric gaols.
I just made a post about bulking the wrong way, check that out in my page but if you really want to get a low body fat and build muscle at the same time you can do it without being in a caloric surplus.💪 .
.

Yes, it will take longer but you will save a lot of time that you would have to waste in order to lose fat after bulking.
. .

Be Sure To Follow @fit_ness.goals_

👇LESS WORK, MORE GAINS!👇
.
.

How Many Hours Do You Train For In The Gym, Comment Down Below.
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
.
.

Be Sure To Follow @fit_ness.goals_ .
.
.

Many people say it proudly that they train for many hours in the gym daily. Many people with really great lifestyle and great nutrition can do train for hours but normally you shouldn't be training more than 90 mins if you are training the right way. 
The more you train doesn't mean the more you will grow. You damage your muscles in the gym and your muscles will only grow when you give your muscle the proper recovery time. 
Growing muscle not just means to go to the gym and lift weights. It's just the 1/3 of the entire process. You need train the right way, you need to eat the right food and lastly you need to give your muscles the right recovery time for them to grow.
.
.

Be Sure To Follow @fit_ness.goals_

👇LESS WORK, MORE GAINS!👇
.
.

How Many Hours Do You Train For In The Gym, Comment Down Below.
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
.
.

Be Sure To Follow @fit_ness.goals_ .
.
.

Many people say it proudly that they train for many hours in the gym daily. Many people with really great lifestyle and great nutrition can do train for hours but normally you shouldn't be training more than 90 mins if you are training the right way.
The more you train doesn't mean the more you will grow. You damage your muscles in the gym and your muscles will only grow when you give your muscle the proper recovery time.
Growing muscle not just means to go to the gym and lift weights. It's just the 1/3 of the entire process. You need train the right way, you need to eat the right food and lastly you need to give your muscles the right recovery time for them to grow.
.
.

Be Sure To Follow @fit_ness.goals_

hello hellooooooo hiiii 👋🏻💘 happy friday from laura who took this photo earlier but is now in a food coma post all-you-can-eat lunch 🤪 if you want to see progress you need to be consistent with your training and diet right? Yes. BUT - that doesn’t mean you can’t say yes to a buffet lunch every now and again ok 🍤🍱 [plus I need all the calories I can get on this bulk 🌝 hehe] ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some people have asked me how I’ve stayed relatively lean during my bulk. And to be honest the answer probably lies with genetics (there are other ways I’ve avoided fat gain obvs but that’s another post) - I don’t hold a massive amount of fat around my stomach and I never have. I’ve always been able to eat a lot of food without gaining weight so there’s really no point comparing yourself against me if you’re bulking! No ones journey will be the same because our bodies react differently 💘 also keep in mind abs don’t last long and are usually at their most visible during the morning (when I took this pic 😊)

hello hellooooooo hiiii 👋🏻💘 happy friday from laura who took this photo earlier but is now in a food coma post all-you-can-eat lunch 🤪 if you want to see progress you need to be consistent with your training and diet right? Yes. BUT - that doesn’t mean you can’t say yes to a buffet lunch every now and again ok 🍤🍱 [plus I need all the calories I can get on this bulk 🌝 hehe] ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some people have asked me how I’ve stayed relatively lean during my bulk. And to be honest the answer probably lies with genetics (there are other ways I’ve avoided fat gain obvs but that’s another post) - I don’t hold a massive amount of fat around my stomach and I never have. I’ve always been able to eat a lot of food without gaining weight so there’s really no point comparing yourself against me if you’re bulking! No ones journey will be the same because our bodies react differently 💘 also keep in mind abs don’t last long and are usually at their most visible during the morning (when I took this pic 😊)

👇DO NOT BULK LIKE THIS!👇
.
.

Tag A Friend Who Bulks Like This.
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
.
.

Be Sure To Follow @fit_ness.goals_ .
.
. ❌If you are skinny guy then I am sure you are told that in order to get big you have to eat anything and everything you can. Well let me tell you something. It's true that you do have to eat a lot. More than your daily maintenance calorie count but that doesn't mean that you can eat whatever you want.❌ Many people say that in order to gain weight, in the end of the day it's all about if you have reached your daily calories goal so, what's wrong in eating foods with a lot of calories and just reaching your daily calorie goals but that's not how gaining weight works, especially if you are trying to gain muscles.

If you want to be a fat guy with no muscle definition then yes go for it but in order to gain actual muscle you need to make sure that you are not just consuming a lot of empty calories and a lot of fats. ✔️First of all empty calories ain't going to help you in any way to gain weight and consuming a lot of fat can actually kill your gains. How? Well when your body has a lot of body fat, your testosterone level goes down and you know what happens when your testosterone level goes down. Yes, you don't grow muscles.✔️ So, make sure you are that your daily die contains more protein than fats. .
.

Be Sure To Follow @fit_ness.goals_

👇DO NOT BULK LIKE THIS!👇
.
.

Tag A Friend Who Bulks Like This.
.
.

If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
.
.

Be Sure To Follow @fit_ness.goals_ .
.
. ❌If you are skinny guy then I am sure you are told that in order to get big you have to eat anything and everything you can. Well let me tell you something. It's true that you do have to eat a lot. More than your daily maintenance calorie count but that doesn't mean that you can eat whatever you want.❌ Many people say that in order to gain weight, in the end of the day it's all about if you have reached your daily calories goal so, what's wrong in eating foods with a lot of calories and just reaching your daily calorie goals but that's not how gaining weight works, especially if you are trying to gain muscles.

If you want to be a fat guy with no muscle definition then yes go for it but in order to gain actual muscle you need to make sure that you are not just consuming a lot of empty calories and a lot of fats. ✔️First of all empty calories ain't going to help you in any way to gain weight and consuming a lot of fat can actually kill your gains. How? Well when your body has a lot of body fat, your testosterone level goes down and you know what happens when your testosterone level goes down. Yes, you don't grow muscles.✔️ So, make sure you are that your daily die contains more protein than fats. .
.

Be Sure To Follow @fit_ness.goals_

🔵 How to deal with cravings by @nikgfitness 🔵⁣
⁣
Especially when dieting people tend to have cravings. This could have different reasons, one is the lower intake of important nutrients.⁣
⁣
Here’s how you could fight against them, without binging or taking the risk to be hungry in a few hours again.⁣
⁣
⚠️ You could also fit some treats into your daily diet if you want to, but for some it might be difficult to stop after one chocolate bar.⁣
⁣
Stay fit - Niklas 💪🏼♥️⁣
⁣
#intermittentfasting #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #nikgfitness #getswole #getshredded #nopainnogain #shreddedlife #bicepsworkout #gyminspiration #gymmemes #armsday #progress⁣

🔵 How to deal with cravings by @nikgfitness 🔵⁣

Especially when dieting people tend to have cravings. This could have different reasons, one is the lower intake of important nutrients.⁣

Here’s how you could fight against them, without binging or taking the risk to be hungry in a few hours again.⁣

⚠️ You could also fit some treats into your daily diet if you want to, but for some it might be difficult to stop after one chocolate bar.⁣

Stay fit - Niklas 💪🏼♥️⁣

#intermittentfasting #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #nikgfitness #getswole #getshredded #nopainnogain #shreddedlife #bicepsworkout #gyminspiration #gymmemes #armsday #progress

🌟 Push-Pull Training Splits @bodysculptorben
.
👋🏼 Body part focused regimes are becoming a thing of the past. Training one muscle group per day presents a whole host of problems which could be holding back your muscle growth and fat loss endeavours.
.
Training in a push-pull split takes into account how your body actually moves and what muscles are involved in each movement. .
Here are a couple of ways you might be able to split it up better for maximum results:
.
☑️ Push - Pull - Legs split
.
1️⃣ Push day which involves training the muscles that are involved in upper body pushing movements (Chest, shoulders, triceps).
2️⃣ Pull day which involves training upper body pulling movements (back muscles, rear delts and biceps).
3️⃣ Leg day which is dedicated to the lower body and training legs (quads, hamstrings, glutes and calves).
.
This split would be great for people who train 5/6x a week. If training 6x a week then hit each workout twice at different rep ranges. If training 5x then leave one out each week but change which one is left out each time. This way you are hitting muscles more frequently whilst still getting enough rest between muscle groups.
.
☑️ Another option would be to go for a full body push and then a full body pull routine, involving two different training days:
.
1️⃣ Full body push - This would involve working the chest, shoulders and triceps. As well as working the quads though squatting, leg pressing, lunges, leg extensions etc.
2️⃣ Full body pull - This involves working the back muscles, rear debts and biceps. As well as working the hamstrings through exercises such as Deadlifts, Romanian deadlifts and hamstring curls.
.
This split is a brilliant split for people who train with weights 4x a week, performing each workout twice at different rep ranges. Everything will get trained at least twice during the week which if you have been doing the bro split will double the frequency without impacting recovery.
#caloriedeficit #caloriesurplus #bulking #bulkingseason #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #proteindiet #highprotein #highproteindiet #proteinmeal #fitnessboy #fitnessgurls #fatlosstips #arnold

🌟 Push-Pull Training Splits @bodysculptorben
.
👋🏼 Body part focused regimes are becoming a thing of the past. Training one muscle group per day presents a whole host of problems which could be holding back your muscle growth and fat loss endeavours.
.
Training in a push-pull split takes into account how your body actually moves and what muscles are involved in each movement. .
Here are a couple of ways you might be able to split it up better for maximum results:
.
☑️ Push - Pull - Legs split
.
1️⃣ Push day which involves training the muscles that are involved in upper body pushing movements (Chest, shoulders, triceps).
2️⃣ Pull day which involves training upper body pulling movements (back muscles, rear delts and biceps).
3️⃣ Leg day which is dedicated to the lower body and training legs (quads, hamstrings, glutes and calves).
.
This split would be great for people who train 5/6x a week. If training 6x a week then hit each workout twice at different rep ranges. If training 5x then leave one out each week but change which one is left out each time. This way you are hitting muscles more frequently whilst still getting enough rest between muscle groups.
.
☑️ Another option would be to go for a full body push and then a full body pull routine, involving two different training days:
.
1️⃣ Full body push - This would involve working the chest, shoulders and triceps. As well as working the quads though squatting, leg pressing, lunges, leg extensions etc.
2️⃣ Full body pull - This involves working the back muscles, rear debts and biceps. As well as working the hamstrings through exercises such as Deadlifts, Romanian deadlifts and hamstring curls.
.
This split is a brilliant split for people who train with weights 4x a week, performing each workout twice at different rep ranges. Everything will get trained at least twice during the week which if you have been doing the bro split will double the frequency without impacting recovery.
#caloriedeficit #caloriesurplus #bulking #bulkingseason #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #proteindiet #highprotein #highproteindiet #proteinmeal #fitnessboy #fitnessgurls #fatlosstips #arnold

Do Carbs inherently make you fat? 🍫🍕
Does spending money make you poor? 🤔
——
I’ll leave those questions for you to figure out on your own.

Do Carbs inherently make you fat? 🍫🍕
Does spending money make you poor? 🤔
——
I’ll leave those questions for you to figure out on your own.

First try flaming Pork chop😋
Very good service and Chef very friendly as well, satisfied and recommended 👍

#caloriesurplus #flammingporkchop
#cheeselava #gainfatdinner

First try flaming Pork chop😋
Very good service and Chef very friendly as well, satisfied and recommended 👍

#caloriesurplus #flammingporkchop
#cheeselava #gainfatdinner

Had my usual morning oat combo for lunch today due to having a treat for breakfast this morning. Have put some weight back on since Monday and maintained it for 3 days so hoping to keep hold of it over the weekend! 🤞 #bulk #bulking #myfirstbulk #week11ofbulking #weightgain #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting

Had my usual morning oat combo for lunch today due to having a treat for breakfast this morning. Have put some weight back on since Monday and maintained it for 3 days so hoping to keep hold of it over the weekend! 🤞 #bulk #bulking #myfirstbulk #week11ofbulking #weightgain #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting

Hands up if you portion your food 🙋🏻‍♀️⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just because a food is low carb doesn’t mean it should be unlimited when following a low carb diet. Even those healthy fats I’m always raving about will add up! 🥜 🥑 🥥 I’ve seen “a handful of chips” here and “a few spoonfuls of peanut butter” there really prevent someone from losing weight and this of course feels crappy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That’s why I empower my clients to portion their food since they are not counting calories or macros for weight loss. If you sit there and eat peanut butter out of the jar or chips out of the bag then you will have no idea how much you’re eating it’s going to be difficult for you to learn what works for you and your body during your weight loss journey 🤷🏻‍♀️⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
To lose those 15 pounds by summer you really want to create awareness of how much you are eating and what a portion of these foods actually looks like 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to learn what portions work best for you apply to my 3 month low carb weight loss program so we can have you looking and feeling your best before summer gets here 💃🏻⠀
⠀

Hands up if you portion your food 🙋🏻‍♀️⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just because a food is low carb doesn’t mean it should be unlimited when following a low carb diet. Even those healthy fats I’m always raving about will add up! 🥜 🥑 🥥 I’ve seen “a handful of chips” here and “a few spoonfuls of peanut butter” there really prevent someone from losing weight and this of course feels crappy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That’s why I empower my clients to portion their food since they are not counting calories or macros for weight loss. If you sit there and eat peanut butter out of the jar or chips out of the bag then you will have no idea how much you’re eating it’s going to be difficult for you to learn what works for you and your body during your weight loss journey 🤷🏻‍♀️⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
To lose those 15 pounds by summer you really want to create awareness of how much you are eating and what a portion of these foods actually looks like 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to learn what portions work best for you apply to my 3 month low carb weight loss program so we can have you looking and feeling your best before summer gets here 💃🏻⠀

I'm gonna stop counting the calories I had (and still having) today!!! I'm afraid to see my surplus and carb percentage 😱
••
••
Had a late lunch with my #balikbayan cousin and my other cousin and my mom 😋 My food was a huge platter of mac and cheese and caesar salad -- to say that I was full is an understatement 😅
••
••
📸 @mommynijelo
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#cousin #bonding #cousinbonding #foodie #MoonshineKitchen @moonshinekitchen #food #kainpamore #bawitayo #mustburncalories #caloriesurplus #caesarsalad #macandcheese

I'm gonna stop counting the calories I had (and still having) today!!! I'm afraid to see my surplus and carb percentage 😱
••
••
Had a late lunch with my #balikbayan cousin and my other cousin and my mom 😋 My food was a huge platter of mac and cheese and caesar salad -- to say that I was full is an understatement 😅
••
••
📸 @mommynijelo
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#cousin #bonding #cousinbonding #foodie #MoonshineKitchen @moonshinekitchen #food #kainpamore #bawitayo #mustburncalories #caloriesurplus #caesarsalad #macandcheese

Friday breakfast treat for myself and my team! Upgraded from a roll to a baguette but they don't put any additional fillings in?! 🤦‍♀️😠😭 600 calories, 69g carbs, 22g fat, 31g protein. #fridaytreat #breakfastroll #bulk #bulking #myfirstbulk #week11ofbulking #weightgain #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting

Friday breakfast treat for myself and my team! Upgraded from a roll to a baguette but they don't put any additional fillings in?! 🤦‍♀️😠😭 600 calories, 69g carbs, 22g fat, 31g protein. #fridaytreat #breakfastroll #bulk #bulking #myfirstbulk #week11ofbulking #weightgain #musclegain #musclebuilding #caloriesurplus #highcaloriediet #highcarbdiet #girlswithmuscles #gains #eatallthefood #myfitnesspal #flexibledieting

The time has come to move the belt up a notch! In the last 7 months since starting Powerlifting I have deliberately eaten in a surplus resulting in a gain of 7lbs / 3kg. After years of on and off dieting gaining weight deliberately can be daunting but done healthily, slowly and for a purpose brings many benefits. I am still well within a healthy weight but no doubt I’ll have to lose a bit again at some point to make sure I’m never too far from my weight category. But for now I’m embracing my new shape, new muscles, the many benefits and all the carbs. 
#leverbelt #strengthshopuk #healthfirst #eattoperform #eatforyourgoals #womenwithmuscles #strongnotskinny #powerliftingwomen #powerliftingmasters #britishrecordholder #caloriesurplus #reversedieting

The time has come to move the belt up a notch! In the last 7 months since starting Powerlifting I have deliberately eaten in a surplus resulting in a gain of 7lbs / 3kg. After years of on and off dieting gaining weight deliberately can be daunting but done healthily, slowly and for a purpose brings many benefits. I am still well within a healthy weight but no doubt I’ll have to lose a bit again at some point to make sure I’m never too far from my weight category. But for now I’m embracing my new shape, new muscles, the many benefits and all the carbs.
#leverbelt #strengthshopuk #healthfirst #eattoperform #eatforyourgoals #womenwithmuscles #strongnotskinny #powerliftingwomen #powerliftingmasters #britishrecordholder #caloriesurplus #reversedieting

🚨 Physique Update 🚨 
Been a while since the last one so here we go - now currently weighing at an all time personal high of 77kg 😃 . I had hit 75kg this time last year, but was nowhere near as lean as I am now, despite being heavier this time around! Although the fat gain has well and truly kicked in! 😆 
I had set a goal of 80kg before cutting down again. However, in truth, despite the strength gains and my weight increasing, I am not really happy with my overall size increase, which is why I am likely to keep this bulk going past 80kg.

Nevertheless, I am still loving the process and am going to charge at the challenge head first just as I have been doing already! 🥊 
Thank you guys for the amazing continuous support! It motivates me even more each day! 💪

🚨 Physique Update 🚨
Been a while since the last one so here we go - now currently weighing at an all time personal high of 77kg 😃 . I had hit 75kg this time last year, but was nowhere near as lean as I am now, despite being heavier this time around! Although the fat gain has well and truly kicked in! 😆
I had set a goal of 80kg before cutting down again. However, in truth, despite the strength gains and my weight increasing, I am not really happy with my overall size increase, which is why I am likely to keep this bulk going past 80kg.

Nevertheless, I am still loving the process and am going to charge at the challenge head first just as I have been doing already! 🥊
Thank you guys for the amazing continuous support! It motivates me even more each day! 💪

Transformation Time: Bulk Edition
-🦴🦴➡️➡️💪🏼💪🏼
160 lbs. and more bones, to 175 lbs. with a dash of muscle
-
The first photo I had finally trimmed off the bit of fat that I had and I began to train with heavier weights.
-
In comparing where I’m at now from where I was a year ago, I notice the most difference in my shoulder/trap area where my clavicle bones magically disappeared haha. I also notice a more full chest, more filled out mid-section, while maintaining the definition in my abs.
-
My biggest keys to putting on steady size this past year have been:
-
1. Calculating my macros that work for my body (50% Carbs, 30% Fat, 20% protein)
-
2. Eating sufficient calories ~300-500 calorie surplus every day (my maintenance calories are around 2800)
-
3. Incorporating more compound movements, as well as steadily increasing my weight and volume of my training
-
I wasn’t the most knowledgeable person when it came to eating or training for size, and I still am not, but this is great progress nonetheless.
-
It doesn’t happen overnight. I put on around 1.25 lbs. of muscle per month, where the healthy rate to gain muscle is around 1-2 lbs per month. I am very proud of that rate and will probably continue to bulk until I hit around 185 lbs.
-
Keep pushing y’all, this stuff doesn’t happen over night or even in the first few years, but it WILL be worth it when you finally achieve the goals you are looking for. For some they will never be satisfied with the results, but that is what fuels the fire even more.
-
#hardgainer #bulkseason #slowgains #caloriesurplus #countingmacros #leanbulking #leanbody #cleangains #cleaneats

Transformation Time: Bulk Edition
-🦴🦴➡️➡️💪🏼💪🏼
160 lbs. and more bones, to 175 lbs. with a dash of muscle
-
The first photo I had finally trimmed off the bit of fat that I had and I began to train with heavier weights.
-
In comparing where I’m at now from where I was a year ago, I notice the most difference in my shoulder/trap area where my clavicle bones magically disappeared haha. I also notice a more full chest, more filled out mid-section, while maintaining the definition in my abs.
-
My biggest keys to putting on steady size this past year have been:
-
1. Calculating my macros that work for my body (50% Carbs, 30% Fat, 20% protein)
-
2. Eating sufficient calories ~300-500 calorie surplus every day (my maintenance calories are around 2800)
-
3. Incorporating more compound movements, as well as steadily increasing my weight and volume of my training
-
I wasn’t the most knowledgeable person when it came to eating or training for size, and I still am not, but this is great progress nonetheless.
-
It doesn’t happen overnight. I put on around 1.25 lbs. of muscle per month, where the healthy rate to gain muscle is around 1-2 lbs per month. I am very proud of that rate and will probably continue to bulk until I hit around 185 lbs.
-
Keep pushing y’all, this stuff doesn’t happen over night or even in the first few years, but it WILL be worth it when you finally achieve the goals you are looking for. For some they will never be satisfied with the results, but that is what fuels the fire even more.
-
#hardgainer #bulkseason #slowgains #caloriesurplus #countingmacros #leanbulking #leanbody #cleangains #cleaneats

One of the questions everyone seems to have, but is hesitant to ask until I pull it out of them, is about loose skin.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, I have it. And yes, it totally makes me self-conscious.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But, since it seems I have an unofficial theme going this week about being uncomfortable, here’s my arm waving at you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m finally feeling ready to start addressing it, though, by making more of a concerted effort to increase my lean mass.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now we’ll get really uncomfortable. Why?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The scale is about to go up! (Talk about testing my mindset)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know there are a lot of people that probably want to jump all over me right now. “You should lose more fat first” is probably a pretty common thought going through a lot of minds right now.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT, I’m conscious that as my half-ironman training picks up, I’m going to need to start eating more to fuel the increased intensity. I’m also conscious of the fact that I’ve been in a deficit for quite some time now, so my body has naturally down-regulated a lot of its processes as a result.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, I’m hoping that putting myself in a surplus will help me build more lean mass, increase my metabolism, and fuel my training.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m also hoping that increasing my lean mass will help fill out some of this floppy mess.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let’s see what happens!

#weightloss #weightlossjourney #fatloss #leanmuscle #bulking #caloriedeficit #caloriesurplus #triathlontraining #ironmantraining

One of the questions everyone seems to have, but is hesitant to ask until I pull it out of them, is about loose skin.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Yes, I have it. And yes, it totally makes me self-conscious.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But, since it seems I have an unofficial theme going this week about being uncomfortable, here’s my arm waving at you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m finally feeling ready to start addressing it, though, by making more of a concerted effort to increase my lean mass.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now we’ll get really uncomfortable. Why?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The scale is about to go up! (Talk about testing my mindset)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know there are a lot of people that probably want to jump all over me right now. “You should lose more fat first” is probably a pretty common thought going through a lot of minds right now.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT, I’m conscious that as my half-ironman training picks up, I’m going to need to start eating more to fuel the increased intensity. I’m also conscious of the fact that I’ve been in a deficit for quite some time now, so my body has naturally down-regulated a lot of its processes as a result.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, I’m hoping that putting myself in a surplus will help me build more lean mass, increase my metabolism, and fuel my training.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m also hoping that increasing my lean mass will help fill out some of this floppy mess.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let’s see what happens!

#weightloss #weightlossjourney #fatloss #leanmuscle #bulking #caloriedeficit #caloriesurplus #triathlontraining #ironmantraining

HOW TO TRACK ON MYFITNESSPAL:-
-
A friend of mine asked me the other day how to use MFP as it does really seem daunting at first. It may seem that way at first, but once you get a hang of it,it's a piece of cake. -
-
Only thing you need is a kitchen weighing scale, and your macros to get started. -
Why should you track? :-
✔️ To set realistic goals and to know how much to feed your body.-
✔️ To learn portion control and incorporate all nutrient dense food sources into your diet. -
✔️ Fit in occasional treats and have a flexible approach towards dieting.-
✔️ A tool to hold yourself accountable and to make changes when necessary. -
-
#myfitnesspal #caloriedeficit #calories #calories #caloriesurplus #caloriecounting #nutrition #nutritionmyths #iifym #iifymrecipes #iifymweightloss #ifitfitsyourmacros #fatlosstips #fatlossmotivation #fatloss #nutritionindia #indianphysique #bodybuildingindia #bodybuilding #transformation #physiquetransformations #physique #food

HOW TO TRACK ON MYFITNESSPAL:-
-
A friend of mine asked me the other day how to use MFP as it does really seem daunting at first. It may seem that way at first, but once you get a hang of it,it's a piece of cake. -
-
Only thing you need is a kitchen weighing scale, and your macros to get started. -
Why should you track? :-
✔️ To set realistic goals and to know how much to feed your body.-
✔️ To learn portion control and incorporate all nutrient dense food sources into your diet. -
✔️ Fit in occasional treats and have a flexible approach towards dieting.-
✔️ A tool to hold yourself accountable and to make changes when necessary. -
-
#myfitnesspal #caloriedeficit #calories #calories #caloriesurplus #caloriecounting #nutrition #nutritionmyths #iifym #iifymrecipes #iifymweightloss #ifitfitsyourmacros #fatlosstips #fatlossmotivation #fatloss #nutritionindia #indianphysique #bodybuildingindia #bodybuilding #transformation #physiquetransformations #physique #food