#DirtyBulk

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Is your diet plan too rigid or is is it too dirty?🤔
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Comment down below if you’ve heard of the 80/20 rule and your thoughts on it!👇🏻
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Tag your gym buddies!👇🏻
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Flexible dieting is vital to adhering to a long term diet plan and having a positive relationship towards food.😋
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Why would you want to eat completely clean 100% of the time? Treat yourself once a day to something you know you will really enjoy.😀
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It’s important you don’t overdo it though and end up ‘dirty’ bulking as these leads to gaining fat quickly, and poorer overall health😱
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Another tip would be to learn how to cook, find out what seasonings you like and try and vary your diet rather than sticking to 2 or 3 meals a week.

Want to buy the best supplements or gym essentials on the market? Protein powder! Pre-workout! Creatine! Belts! Straps! - LINK IN BIO
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👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
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#flexiblediet #flexibleeating #flexibledieter #diettips #enjoyfood #cleaneatingdiet #dirtybulk

Is your diet plan too rigid or is is it too dirty?🤔
-
Comment down below if you’ve heard of the 80/20 rule and your thoughts on it!👇🏻
-
Tag your gym buddies!👇🏻
-
Flexible dieting is vital to adhering to a long term diet plan and having a positive relationship towards food.😋
-
Why would you want to eat completely clean 100% of the time? Treat yourself once a day to something you know you will really enjoy.😀
-
It’s important you don’t overdo it though and end up ‘dirty’ bulking as these leads to gaining fat quickly, and poorer overall health😱
-
Another tip would be to learn how to cook, find out what seasonings you like and try and vary your diet rather than sticking to 2 or 3 meals a week.

Want to buy the best supplements or gym essentials on the market? Protein powder! Pre-workout! Creatine! Belts! Straps! - LINK IN BIO
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
-
#flexiblediet #flexibleeating #flexibledieter #diettips #enjoyfood #cleaneatingdiet #dirtybulk

Fit Fact: A “dirty bulk” is when you go into a calorie surplus, eating whatever you want. A “clean bulk” is when you go into a calorie surplus, eating only foods from clean nutritional sources. 
Do you do dirty or clean bulking??
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I only do clean bulk and personally it’s what i prefer for myself and my clients.
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1 more month until my wedding!!! I’m leaning right now and prepping to fit into my dress! This is a photo of me during my bulking faze as i was preparing for wedding muscle gains. I’ve been planning my wedding body for a LONG time 😂 currently on my “wedding prep” plan that you can find in my fitplan. 💦💦💦
#fitfacts #healthtips #bulking #bulkingseason #dirtybulk #cleanbulk #weightlosshelp #weightlosstips #getfit

Fit Fact: A “dirty bulk” is when you go into a calorie surplus, eating whatever you want. A “clean bulk” is when you go into a calorie surplus, eating only foods from clean nutritional sources.
Do you do dirty or clean bulking??
-
I only do clean bulk and personally it’s what i prefer for myself and my clients.
-
1 more month until my wedding!!! I’m leaning right now and prepping to fit into my dress! This is a photo of me during my bulking faze as i was preparing for wedding muscle gains. I’ve been planning my wedding body for a LONG time 😂 currently on my “wedding prep” plan that you can find in my fitplan. 💦💦💦
#fitfacts #healthtips #bulking #bulkingseason #dirtybulk #cleanbulk #weightlosshelp #weightlosstips #getfit

Hey ✌🏼
heute mal etwas Anderes😅 ich hab mich irgendwie schon drauf gefreut ein vorher- nachher Foto zu posten. Links August 2018 - rechts vor 3 Wochen. Das ich auf dem linken Bild radikal übertrieben habe ist glaub ich eindeutig. Massephase heißt nicht gleich das man rein Muskelmasse aufbaut.. besonders nicht wenn man meint man muss unbedingt schwerer werden - koste es was es wolle 🤦🏼‍♂ Bei der ganzen Sache vergisst man schnell, dass das ganze Fett ja auch wieder runter muss und dieser Weg ist ehrlich gesagt schwerer, als man es sich vorstellt, besonders wenn man auf die Bühne will.
Ich kann aus eigener Erfahrung jedem einfach einen guten Rat geben und der nennt sich „Lean Bulk“. Jetzt denken hier wieder die Meisten „ach aber das dauert so lange bis man breiter wird“ usw. - ja verdammt - es dauert lange, aber nur so baut man qualitativ Muskeln auf, ohne sich zu Tode zu ackern, bis das ganze unnötige Fett wieder runter ist! Wenn man diesen Sport schon ein paar Jahre macht, dann dauert es einfach immer länger aufzubauen, aber es klappt trotzdem und mal ehrlich gesagt,ist es doch schöner, wenn man immer noch einen Ansatz vom Sixpack sieht und sich nicht für seine Wampe schämen muss. 
Ich persönlich will nie wieder so aussehen!! Denn so fühle ich mich in keinster Weise wohl.
Euch allen einen schönen Abend 🤙🏼
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#fromfattoshred #mehrrealitätaufinstagram #nevergiveup #workforyourdreams #trainhard #disziplin #ehrgeiz #bodytransformation #dirtybulk #sixpacks #derwilleentscheidet #4daysleft #mensphysique #teamgladiator

Hey ✌🏼
heute mal etwas Anderes😅 ich hab mich irgendwie schon drauf gefreut ein vorher- nachher Foto zu posten. Links August 2018 - rechts vor 3 Wochen. Das ich auf dem linken Bild radikal übertrieben habe ist glaub ich eindeutig. Massephase heißt nicht gleich das man rein Muskelmasse aufbaut.. besonders nicht wenn man meint man muss unbedingt schwerer werden - koste es was es wolle 🤦🏼‍♂ Bei der ganzen Sache vergisst man schnell, dass das ganze Fett ja auch wieder runter muss und dieser Weg ist ehrlich gesagt schwerer, als man es sich vorstellt, besonders wenn man auf die Bühne will.
Ich kann aus eigener Erfahrung jedem einfach einen guten Rat geben und der nennt sich „Lean Bulk“. Jetzt denken hier wieder die Meisten „ach aber das dauert so lange bis man breiter wird“ usw. - ja verdammt - es dauert lange, aber nur so baut man qualitativ Muskeln auf, ohne sich zu Tode zu ackern, bis das ganze unnötige Fett wieder runter ist! Wenn man diesen Sport schon ein paar Jahre macht, dann dauert es einfach immer länger aufzubauen, aber es klappt trotzdem und mal ehrlich gesagt,ist es doch schöner, wenn man immer noch einen Ansatz vom Sixpack sieht und sich nicht für seine Wampe schämen muss.
Ich persönlich will nie wieder so aussehen!! Denn so fühle ich mich in keinster Weise wohl.
Euch allen einen schönen Abend 🤙🏼
.
#fromfattoshred #mehrrealitätaufinstagram #nevergiveup #workforyourdreams #trainhard #disziplin #ehrgeiz #bodytransformation #dirtybulk #sixpacks #derwilleentscheidet #4daysleft #mensphysique #teamgladiator

Also got the vegan meatball sub from @subway and it tastes exactly how I remember it 🥺 what a day to be vegan btw 🙏🏻 #vegan #subway #veganfood #veganglasgow #dairyfree #meatfree #veganfoodshare #vegansofig #plantbased #veganuary #ukvegans #dirtybulk

Also got the vegan meatball sub from @subway and it tastes exactly how I remember it 🥺 what a day to be vegan btw 🙏🏻 #vegan #subway #veganfood #veganglasgow #dairyfree #meatfree #veganfoodshare #vegansofig #plantbased #veganuary #ukvegans #dirtybulk

Sometimes you need to add fried chicken. And Mac and cheese. And extra beef. And bacon. And more cheese. And some onion rings!! 🔥
😏🍔 Tag Someone! 😍🍔🔥
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📸: @spudsburgeradventures
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⠀⠀BURGERS 👉 ❤️ 🍔#burgersbae 🍔
⠀⠀⠀⠀⠀Follow: ❤️ @burgersbae 🍔
⠀⠀⠀⠀⠀Sigam: ❤️ @burgersbae 🍔
⠀⠀⠀⠀⠀Check: ❤️ @burgersbae 🍔
⠀⠀⠀⠀⠀⠀Olha: ❤️ @burgersbae

Sometimes you need to add fried chicken. And Mac and cheese. And extra beef. And bacon. And more cheese. And some onion rings!! 🔥
😏🍔 Tag Someone! 😍🍔🔥
-
📸: @spudsburgeradventures
-
⠀⠀BURGERS 👉 ❤️ 🍔 #burgersbae 🍔
⠀⠀⠀⠀⠀Follow: ❤️ @burgersbae 🍔
⠀⠀⠀⠀⠀Sigam: ❤️ @burgersbae 🍔
⠀⠀⠀⠀⠀Check: ❤️ @burgersbae 🍔
⠀⠀⠀⠀⠀⠀Olha: ❤️ @burgersbae

I always preach that you gotta eat right, but you also gotta Cheat right! My go to cheats are always Pizza or Tacos..
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What’s your favorite cheat meal?
#s2faction #pizzapizza #CheatMeal

I always preach that you gotta eat right, but you also gotta Cheat right! My go to cheats are always Pizza or Tacos..
.
What’s your favorite cheat meal?
#s2faction #pizzapizza #CheatMeal

Most Recent

My second leg and arm day of the week💪🏽
I posted my new leg and arm workout routine. These are my weak body parts so I'm working them out twice a week. Give the workout a try! 
Had @redcon1 Total War and Breach for this workout. Link and code in bio for their supplements.
#workout #workoutplan #arms #legs #bulkingseason #dirtybulk #instafit #instafitness #instamuscle #tieroperator #totalwar #breach #redcon1tieroperator #redcon1 #gymmotivation #bodybuilding #bodybuildinglifestyle #bodybuilder #biceps #triceps

My second leg and arm day of the week💪🏽
I posted my new leg and arm workout routine. These are my weak body parts so I'm working them out twice a week. Give the workout a try!
Had @redcon1 Total War and Breach for this workout. Link and code in bio for their supplements.
#workout #workoutplan #arms #legs #bulkingseason #dirtybulk #instafit #instafitness #instamuscle #tieroperator #totalwar #breach #redcon1tieroperator #redcon1 #gymmotivation #bodybuilding #bodybuildinglifestyle #bodybuilder #biceps #triceps

Exercise makes you feel alive...
And justifies huge oven baked cookies!
Get in touch for info on personal training, whether you want to bulk... lose weight... tone... rehab an injury... or just want a new hobby

#personaltrainer #doasisaynotasido #bulk #dirtybulk #cookies #gym #personaltraining #strengthandconditioning

Exercise makes you feel alive...
And justifies huge oven baked cookies!
Get in touch for info on personal training, whether you want to bulk... lose weight... tone... rehab an injury... or just want a new hobby

#personaltrainer #doasisaynotasido #bulk #dirtybulk #cookies #gym #personaltraining #strengthandconditioning

Jesus christ i love food!!!!! The Quadzilla 👌🏼 4Burgers in 1 (2 x beef and 2 x chicken) bacon and cheese also!
I tried Vegan, me and Vegan didnt work 🤣😩
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#burger #hugeburger #food #bigfood #quadzilla #hungryhorse #quadzillahungryhorse #dirtybulk #deftones #guyswithbeards #guyswithbeardsandtattoos #bestoftheday

Jesus christ i love food!!!!! The Quadzilla 👌🏼 4Burgers in 1 (2 x beef and 2 x chicken) bacon and cheese also!
I tried Vegan, me and Vegan didnt work 🤣😩
.
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#burger #hugeburger #food #bigfood #quadzilla #hungryhorse #quadzillahungryhorse #dirtybulk #deftones #guyswithbeards #guyswithbeardsandtattoos #bestoftheday

Muskeln aufbauen ohne zuzunehmen? 💪🤔
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Um effektiv Muskeln aufzubauen, muss man bekanntlich mehr Kalorien zuführen als man verbraucht 🍝
Viele unterteilen ihr Training daher in eine Massephase, in der sie weitaus mehr Kalorien zu sich nehmen als ihr Körper verbraucht📈 und in eine Definitionsphase, in der sie weniger Kalorien zu sich nehmen als sie verbrauchen📉
Diese Methode funktioniert sehr gut. Der Nachteil ist allerdings, dass man in der Massephase nicht nur Muskeln, sondern auch sehr viel Fett ansetzt, welches man in der darauf folgenden Diät mühsam wieder abtrainieren muss.
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Gibt es da nicht einen anderen Weg? 🤔
Den gibt es - allerdings ist dieser auch nicht ganz einfach.
Wenn Du Deinen Kalorienverbrauch kennst, kannst Du Dir einen Ernährungsplan erstellen, bei dem Du unterm Strich einen leichten Kalorienüberschuss von circa 200-300 Kalorien hast 🗒
Dadurch lieferst Du Deinem Körper ausreichend Kalorien, um Muskeln aufbauen zu können, setzt aber nicht übermäßig an Fett an.
Der Weg zum richtigen Ernährungsplan ist nicht ganz einfach. Es ist viel Überwachung mit der Waage und Anpassung gefragt ⚖️
.
❇️Tipp: Vielleicht kennst Du das Sprichwort: „Muskeln baut man in der Küche auf“ 👨🏻‍🍳
Darin liegt viel Wahres! Effektiv und langfristig kannst Du Muskeln, neben dem passenden Training und der ausreichenden Regeneration, nur mit der richtigen Ernährung aufbauen, d.h. eiweißreich und mit ausreichend Kalorien 🥤🍝
.
.
______
#sportivernährungstipp
#ernährungsplan #bulk #massephase #defiphase #leanbulk #cleaneating #leangains #kalorien #kalorienverbrauch #muskelnaufbauen #küche #muskelnohnefett #regeneration #fettfreimuskeln #fettfrei #muskelnohnefett #untergewicht #ernährung #dirtybulk #definierteraufbau #leanbulking

Muskeln aufbauen ohne zuzunehmen? 💪🤔
.
Um effektiv Muskeln aufzubauen, muss man bekanntlich mehr Kalorien zuführen als man verbraucht 🍝
Viele unterteilen ihr Training daher in eine Massephase, in der sie weitaus mehr Kalorien zu sich nehmen als ihr Körper verbraucht📈 und in eine Definitionsphase, in der sie weniger Kalorien zu sich nehmen als sie verbrauchen📉
Diese Methode funktioniert sehr gut. Der Nachteil ist allerdings, dass man in der Massephase nicht nur Muskeln, sondern auch sehr viel Fett ansetzt, welches man in der darauf folgenden Diät mühsam wieder abtrainieren muss.
.
Gibt es da nicht einen anderen Weg? 🤔
Den gibt es - allerdings ist dieser auch nicht ganz einfach.
Wenn Du Deinen Kalorienverbrauch kennst, kannst Du Dir einen Ernährungsplan erstellen, bei dem Du unterm Strich einen leichten Kalorienüberschuss von circa 200-300 Kalorien hast 🗒
Dadurch lieferst Du Deinem Körper ausreichend Kalorien, um Muskeln aufbauen zu können, setzt aber nicht übermäßig an Fett an.
Der Weg zum richtigen Ernährungsplan ist nicht ganz einfach. Es ist viel Überwachung mit der Waage und Anpassung gefragt ⚖️
.
❇️Tipp: Vielleicht kennst Du das Sprichwort: „Muskeln baut man in der Küche auf“ 👨🏻‍🍳
Darin liegt viel Wahres! Effektiv und langfristig kannst Du Muskeln, neben dem passenden Training und der ausreichenden Regeneration, nur mit der richtigen Ernährung aufbauen, d.h. eiweißreich und mit ausreichend Kalorien 🥤🍝
.
.
______
#sportivernährungstipp
#ernährungsplan #bulk #massephase #defiphase #leanbulk #cleaneating #leangains #kalorien #kalorienverbrauch #muskelnaufbauen #küche #muskelnohnefett #regeneration #fettfreimuskeln #fettfrei #muskelnohnefett #untergewicht #ernährung #dirtybulk #definierteraufbau #leanbulking

What do you get when you cross vanilla cheesecake with red velvet cake? This. This is what you get. 🤯😍♥️

What do you get when you cross vanilla cheesecake with red velvet cake? This. This is what you get. 🤯😍♥️

Always eat protein and vegies
Carbs, no problem, just burn them away
#dirtybulk

Always eat protein and vegies
Carbs, no problem, just burn them away
#dirtybulk

3-4 hours sleep, McDonald’s for breakfast, Tesco meal deal for lunch, smashes 2 sets of bicep curls, with 20 sets of texting, KFC for dinner and 4 cans of Stella. #dirtybulk #gottaeatbigtogetbig #gymbro #bulk

3-4 hours sleep, McDonald’s for breakfast, Tesco meal deal for lunch, smashes 2 sets of bicep curls, with 20 sets of texting, KFC for dinner and 4 cans of Stella. #dirtybulk #gottaeatbigtogetbig #gymbro #bulk

Es gibt verschiedene Herangehensweisen beim Muskelaufbau 😎⁠
⁠
Zum einen kannst du mit einem geringeren Kalorienüberschuss arbeiten bei dem die Gewichtszunahme moderat ist oder du arbeitest mit deutlich mehr Kalorien bei dem das Gewicht rasch ansteigt 👊⁠
⁠
Jede Phase hat seine Vor- und Nachteile. Auf dem Bild kannst du die Einzelheiten zum Clean Bulk & Dirty Bulk sehen 🤓 ⁠
⁠
Welche Bulkform machst du?⁠
⁠
Wenn du noch mehr Fitness-Tipps haben möchtest, kannst du mich abonnieren @flavio.simonetti und mein kostenloses E-Book runterladen. Den Link findest du in meiner Biographie 💪⁠
⁠
#muskelaufbau #geduld #disziplin #trainingsplan #ernährungsplan #ernährung #progression #krafttraining #fitnesstraining #steigerung #muskeln #workout #fitness #fitfam #gewichtssteigerung ⁠#ziel #bulk #dirtybulk

Es gibt verschiedene Herangehensweisen beim Muskelaufbau 😎⁠

Zum einen kannst du mit einem geringeren Kalorienüberschuss arbeiten bei dem die Gewichtszunahme moderat ist oder du arbeitest mit deutlich mehr Kalorien bei dem das Gewicht rasch ansteigt 👊⁠

Jede Phase hat seine Vor- und Nachteile. Auf dem Bild kannst du die Einzelheiten zum Clean Bulk & Dirty Bulk sehen 🤓 ⁠

Welche Bulkform machst du?⁠

Wenn du noch mehr Fitness-Tipps haben möchtest, kannst du mich abonnieren @flavio.simonetti und mein kostenloses E-Book runterladen. Den Link findest du in meiner Biographie 💪⁠

#muskelaufbau #geduld #disziplin #trainingsplan #ernährungsplan #ernährung #progression #krafttraining #fitnesstraining #steigerung #muskeln #workout #fitness #fitfam #gewichtssteigerung#ziel #bulk #dirtybulk

No one:
Literally no one:
Me: Body built by fast food and chips

#DirtyBulk #OuttrainingABadDiet

No one:
Literally no one:
Me: Body built by fast food and chips

#DirtyBulk #OuttrainingABadDiet

THIS CHEESE SKIRT SLIDER 🧀🍔 Would You Eat This?⁉️💟😊🤤#cheese #hamburger #sliders #cheeselover!! ❤ #burgersbae
📽: @feast24seven
👇🏽TAG A BURGER LOVER👇🏽

THIS CHEESE SKIRT SLIDER 🧀🍔 Would You Eat This?⁉️💟😊🤤 #cheese #hamburger #sliders #cheeselover !! ❤ #burgersbae
📽: @feast24seven
👇🏽TAG A BURGER LOVER👇🏽

Do you work out early in the morning?
➖
Thought fasted exercise may be “acceptable” if working at low intensities (Pauli et al (2011), at max intensities eg. HIIT/lifting, training fasted has shown to reduce performance (Moseley et al 2003). Thus, if max performance is your goal, eating preWO is advised. However, for those who can only train early in the am, a large meal may not be feasible so for you, your goal should be to promote as much anabolism with the least amount of gastric discomfort as possible. Here’s some tips
➖
Protein: As expected some sort of rapidly digesting protein either from a shake or food which contains ~3g of leucine is KEY for sparking MPS (Atherton et al 2008)
➖
Carbs: As fat & fibre slow down gastric emptying (Benini et al 1995) these should remain low meaning that this is the 1 time “simple” carbs be “acceptable” as, just like aminos, insulin has the ability to stimulate MPS via Akt/PKB shifting you into an anabolic state preWO (Fujita et al 2006). Also, carbs will increase blood glucose thus aiding to enhance performance (Wee et al 2004)
➖
Hydration: Dehydration can decrease performance by 30% (Armstong et al 1985) along with altering thermoregulatory capability, increasing fatigue & RPE (Montain & Coyle 1992, Murray 2007), so ensure that you DRINK water immediately upon wakening. Electrolytes may also be beneficial
➖
Caffeine/pre-workouts: Caffeine has shown to increase alertness/wakefulness (Lieberman et al 2002), decrease onset of fatigue & most importantly, increase performance (Spriet et al 1992) so a coffee or preWO supp may be handy
➖
BCAAs: Though unnecessary when consuming sufficient daily protein (Aguiar et al 2017), sipping on BCAAs can again stimulate MPS (Atherton et al 2008) with as little gastric discomfort as possible
➖
Eat well post workout: When training fasted rates of muscle protein breakdown begin to drastically increase 1-2hrs postWO (Pitkanen et al 2003) therefore if you can’t do any of the above, be sure to eat a whopper meal soon after the end of your workout

Do you work out early in the morning?

Thought fasted exercise may be “acceptable” if working at low intensities (Pauli et al (2011), at max intensities eg. HIIT/lifting, training fasted has shown to reduce performance (Moseley et al 2003). Thus, if max performance is your goal, eating preWO is advised. However, for those who can only train early in the am, a large meal may not be feasible so for you, your goal should be to promote as much anabolism with the least amount of gastric discomfort as possible. Here’s some tips

Protein: As expected some sort of rapidly digesting protein either from a shake or food which contains ~3g of leucine is KEY for sparking MPS (Atherton et al 2008)

Carbs: As fat & fibre slow down gastric emptying (Benini et al 1995) these should remain low meaning that this is the 1 time “simple” carbs be “acceptable” as, just like aminos, insulin has the ability to stimulate MPS via Akt/PKB shifting you into an anabolic state preWO (Fujita et al 2006). Also, carbs will increase blood glucose thus aiding to enhance performance (Wee et al 2004)

Hydration: Dehydration can decrease performance by 30% (Armstong et al 1985) along with altering thermoregulatory capability, increasing fatigue & RPE (Montain & Coyle 1992, Murray 2007), so ensure that you DRINK water immediately upon wakening. Electrolytes may also be beneficial

Caffeine/pre-workouts: Caffeine has shown to increase alertness/wakefulness (Lieberman et al 2002), decrease onset of fatigue & most importantly, increase performance (Spriet et al 1992) so a coffee or preWO supp may be handy

BCAAs: Though unnecessary when consuming sufficient daily protein (Aguiar et al 2017), sipping on BCAAs can again stimulate MPS (Atherton et al 2008) with as little gastric discomfort as possible

Eat well post workout: When training fasted rates of muscle protein breakdown begin to drastically increase 1-2hrs postWO (Pitkanen et al 2003) therefore if you can’t do any of the above, be sure to eat a whopper meal soon after the end of your workout

Shoulder day felt good today. Finished off with some abs.
I posted my new shoulder routine. The last superset exercises are actually 3 sets and and not 4. Give this workout a try!
#shoulderworkout #gym #gymmotivation #dirtybulk #shoulderboulders #redcon1 #redcon1tieroperator #tieroperator #muscle #instafit #instafitness #instamuscle #workoutplan #workoutroutine

Shoulder day felt good today. Finished off with some abs.
I posted my new shoulder routine. The last superset exercises are actually 3 sets and and not 4. Give this workout a try!
#shoulderworkout #gym #gymmotivation #dirtybulk #shoulderboulders #redcon1 #redcon1tieroperator #tieroperator #muscle #instafit #instafitness #instamuscle #workoutplan #workoutroutine

Straight up I had pizza yesterday before and after my workout then I topped it off with a vanilla & banana milk shake #musicislife #gymjams #dirtybulk #legday #allkindsofgains

Straight up I had pizza yesterday before and after my workout then I topped it off with a vanilla & banana milk shake #musicislife #gymjams #dirtybulk #legday #allkindsofgains

Good liar x pancit canton x pork x egg x banana x water
#dirtybulk

Good liar x pancit canton x pork x egg x banana x water
#dirtybulk

How many squat PRs you want 1,2? How about 4? Last night was AMAZING. So my best squat went from 435 to 490, I added 55 pounds to my squat and surpassed my best squat ever with wraps by 15 pounds while in just sleeves. I also can’t thank the night crew at @liftfreeordiebb  enough for the help and encouragement @legenjerry74, @tommyboylifts thank you so much for the side spots last night you guys are the best. 
#powerlifting #powerliftingvseverybody #squats #squatworkout #sqwaaats #pr #legday  #respectthedepth #dirtybulk #depthbeforedishonorsquatcompany #DBDS #depthdealer #strengthovereverything #neverstrongenough #rivaledbynone #heavylifting #heavylifter #fitness #gains #fitnessmotivation #thicc #ironunity #ironunitypowerlifting #ironsharpensiron #bebetter #nightcrew #decidecommitsucceed #liftfreeordiebarbell

How many squat PRs you want 1,2? How about 4? Last night was AMAZING. So my best squat went from 435 to 490, I added 55 pounds to my squat and surpassed my best squat ever with wraps by 15 pounds while in just sleeves. I also can’t thank the night crew at @liftfreeordiebb enough for the help and encouragement @legenjerry74 , @tommyboylifts thank you so much for the side spots last night you guys are the best.
#powerlifting #powerliftingvseverybody #squats #squatworkout #sqwaaats #pr #legday #respectthedepth #dirtybulk #depthbeforedishonorsquatcompany #DBDS #depthdealer #strengthovereverything #neverstrongenough #rivaledbynone #heavylifting #heavylifter #fitness #gains #fitnessmotivation #thicc #ironunity #ironunitypowerlifting #ironsharpensiron #bebetter #nightcrew #decidecommitsucceed #liftfreeordiebarbell

⁣
I want abs, but I want ice cream milkshakes more 🍦😋


I want abs, but I want ice cream milkshakes more 🍦😋

🥞 PANCAKE DAY 🥞 
VEGAN BANANA PROTEIN AND OAT PANCAKES
WITH BELGIAN CHOCOLATE SAUCE, FRESH RASPBERRY AND CHOPPED BANANA 
#SHROVETUESDAY #shrovewednesday

🥞 PANCAKE DAY 🥞
VEGAN BANANA PROTEIN AND OAT PANCAKES
WITH BELGIAN CHOCOLATE SAUCE, FRESH RASPBERRY AND CHOPPED BANANA
#SHROVETUESDAY #shrovewednesday

Giving up filters for Lent. My habits haven’t been their best lately, and my body has felt it. I changed my routine this week, and I’m starting to feel optimistic again. I admire those whose progress is a straight path, but mine, like many, is ‘two steps forward, one step back’. To honor that, I’d like to start posting more honestly ❤️💪🏼
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#lent #givingup #filters #nofilter #nofilterneeded #habits #body #fitness #fitnessmotivation #fitnessjourney #fitnessroutine #routine #change #optimism #fitnesspro #fitnessprogress #progress #progressnotperfection #twostepsforwardonestepback #honor #honesty #fit #fitfam #fitspo #humpday #bulkingseason #dirtybulk #gains #gainz

Giving up filters for Lent. My habits haven’t been their best lately, and my body has felt it. I changed my routine this week, and I’m starting to feel optimistic again. I admire those whose progress is a straight path, but mine, like many, is ‘two steps forward, one step back’. To honor that, I’d like to start posting more honestly ❤️💪🏼



#lent #givingup #filters #nofilter #nofilterneeded #habits #body #fitness #fitnessmotivation #fitnessjourney #fitnessroutine #routine #change #optimism #fitnesspro #fitnessprogress #progress #progressnotperfection #twostepsforwardonestepback #honor #honesty #fit #fitfam #fitspo #humpday #bulkingseason #dirtybulk #gains #gainz

Which are you?👇🏼
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Yes, TYPES of foods don’t make you fat, energy does (Hall et al 2012) & all TYPES of food contain energy therefore, you can eat “bro” as much as you want & still GAIN weight as weight changes are dictated by energy balance (Guyenet & Schwartz 2012). When energy in exceeds energy out a positive energy balance occurs & the result is weight gain (Hill et al 2012), 60-80% of which is usually from fat (Hill & Commerford 1996).
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Therefore, though these 2 pics are mostly for the “lol”, they can still act as good examples of the above. Mike, known for being a “bro” may eat clean, 6x/ day etc. but regardless, his evening/weekend “party life” of binging on alcohol results in creating a daily/weekly kcal surplus/maintenance thus resulting in no fat loss. @mattogus on the other hand, though less rigid in his dieting approach, TRACKS his nutrition carefully (regardless if bro or not) & eats enough to be sue that he’s in a deficit. Results? He gets shredded as f**k.
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Similarly, when it comes to training, research shows that, once hypertrophic adaptations have taken place, one needs to apply an additional stress to a muscle in order for it to grow ie. progressive overload (Ploutz et al 1994, Fleck & Kraemer 1997). Therefore, regardless of your diet being “bro” or iifym, if you are not training both HARD & SMART in order to ensure that you are progressing in the gym then you will not build any muscle. Again, the 2 pics can act as good examples of the above. Mike (most likely) trains completely sub optimally, not having any structure or periodisation set in place. Results? He looks like he does in the pic. Ogus on the other hand is known for his meticulous workout tracking, structure, periodisation etc. focused on progressive overload. Results? He looks like he does in the pic.
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Conclusion: Though in practice, achieving a good-looking physique may be quite difficult, often requiring a sig. amount of effort/commitment, on paper it’s SIMPLE. Eat in a deficit to lose weight, surplus to gain it & train your ass off regardless.

Which are you?👇🏼

Yes, TYPES of foods don’t make you fat, energy does (Hall et al 2012) & all TYPES of food contain energy therefore, you can eat “bro” as much as you want & still GAIN weight as weight changes are dictated by energy balance (Guyenet & Schwartz 2012). When energy in exceeds energy out a positive energy balance occurs & the result is weight gain (Hill et al 2012), 60-80% of which is usually from fat (Hill & Commerford 1996).

Therefore, though these 2 pics are mostly for the “lol”, they can still act as good examples of the above. Mike, known for being a “bro” may eat clean, 6x/ day etc. but regardless, his evening/weekend “party life” of binging on alcohol results in creating a daily/weekly kcal surplus/maintenance thus resulting in no fat loss. @mattogus  on the other hand, though less rigid in his dieting approach, TRACKS his nutrition carefully (regardless if bro or not) & eats enough to be sue that he’s in a deficit. Results? He gets shredded as f**k.

Similarly, when it comes to training, research shows that, once hypertrophic adaptations have taken place, one needs to apply an additional stress to a muscle in order for it to grow ie. progressive overload (Ploutz et al 1994, Fleck & Kraemer 1997). Therefore, regardless of your diet being “bro” or iifym, if you are not training both HARD & SMART in order to ensure that you are progressing in the gym then you will not build any muscle. Again, the 2 pics can act as good examples of the above. Mike (most likely) trains completely sub optimally, not having any structure or periodisation set in place. Results? He looks like he does in the pic. Ogus on the other hand is known for his meticulous workout tracking, structure, periodisation etc. focused on progressive overload. Results? He looks like he does in the pic.

Conclusion: Though in practice, achieving a good-looking physique may be quite difficult, often requiring a sig. amount of effort/commitment, on paper it’s SIMPLE. Eat in a deficit to lose weight, surplus to gain it & train your ass off regardless.

Unboxing, pepero, coffeescotch, cookies and dew (dapat you pero dew na muna)
#dirtybulk

Unboxing, pepero, coffeescotch, cookies and dew (dapat you pero dew na muna)
#dirtybulk

80 popcorn bucket... easy 👌👌👌 #kfc #popcorn #chicken #fries #dirtybulk #cheatmeal

80 popcorn bucket... easy 👌👌👌 #kfc #popcorn #chicken #fries #dirtybulk #cheatmeal

Morning lift sesh. Prob have better results if I stuck to my diets 😂 #morningmotivation #wednesday #feelsgreat #dadbod #kind #positivevibes #nativeamerican #swole #progress #dirtybulk #flexonem #509 #wa

Morning lift sesh. Prob have better results if I stuck to my diets 😂 #morningmotivation #wednesday #feelsgreat #dadbod #kind #positivevibes #nativeamerican #swole #progress #dirtybulk #flexonem #509 #wa

Making up for lost time 🥞 Hope you had a flipping great Pancake Day (sorry)

Making up for lost time 🥞 Hope you had a flipping great Pancake Day (sorry)

I’ve been living off thicken nugs from thick fil a. HA! I started a dirty bulk Oct 1 2019 at 157.4lb and finished dirty bulk Feb 25 2020 at 163.8lb 
With about a 6.4lb weight gain, I feel rather large in so many different ways. I’m over the extra fluff, with that being said today is day 1 of summer shredding. Starting at 163.8, I’m excited to see what this bulk has done for me. I can’t wait to stop looking like a potato and start looking like a crispy French fry. Let’s get cut tf up. 🏋🏻‍♀️
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1 x 8 80% 
3 x 3 90%

I’ve been living off thicken nugs from thick fil a. HA! I started a dirty bulk Oct 1 2019 at 157.4lb and finished dirty bulk Feb 25 2020 at 163.8lb
With about a 6.4lb weight gain, I feel rather large in so many different ways. I’m over the extra fluff, with that being said today is day 1 of summer shredding. Starting at 163.8, I’m excited to see what this bulk has done for me. I can’t wait to stop looking like a potato and start looking like a crispy French fry. Let’s get cut tf up. 🏋🏻‍♀️



1 x 8 80%
3 x 3 90%

What’s your favourite pancake topping?
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WARNING, this caption is going to get deep, very deep
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Ps. Don’t forget to not only peep the new vid but also my protein pancake recipe you might want to try today (link in bio👆🏼)
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If you are NOT having pancakes today out of “fear” that they will “ruin” your diet or that they are too “unhealthy” to consume then I honestly think that you need to revaluate your relationship with food
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Even after all the countess posts I’ve done SCIENTIFICALLY showing how 1 day of overfeeding doesn’t do S**T to chronic progression (Levine et al 1993, Horton et al 1995, Acheson et al 1987, Rozenek et al 2002) if you still are worried about pancakes ruining everything & swaying from your normal food choices just for 1 day (besides just not liking the taste), then you’re likely suffering from something called ORTHOREXIA
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Much like any eating disorder, orthorexia nervosa describes a pathological obsession with proper nutrition that is characterized by a restrictive diet, ritualized patterns of eating & rigid avoidance of foods believed to be unhealthy (Koven & Arby 2015). Usually, orthorexic individuals are concerned by the quality, as opposed to the quantity, of food in one’s diet (Aksoydan et al 2009) & experience intense frustration when their normal dietary routines are disrupted, often sensing guilt when they break their own dietary “rules” (Mathieu et al 2005)
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Now, I don’t want to dampen what is possibly 1 of the most epic days on earth but just to make you aware that today of ALL days is a good “test” for you (others being Christmas day, birthdays etc.). If you find that you actually WANT a pancake yet can’t physically comprehend putting 1 into your mouth then you need to start making a change. You do NOT have to eliminate less “clean” foods to maintain a good physique & be “healthy” (Livingstone & Rennie 2009, Rennie & Livingstone 2007, Saris et al 2010, West & de Looy 2001)
➖
Balance is the key & once you have a mostly whole food diet (as you likely do already), a pancake here & there will only benefit your mental health/relationship with food & allow you to start living life more. 1 pancake won’t ruin it all just like 1 salad w

What’s your favourite pancake topping?

WARNING, this caption is going to get deep, very deep

Ps. Don’t forget to not only peep the new vid but also my protein pancake recipe you might want to try today (link in bio👆🏼)

If you are NOT having pancakes today out of “fear” that they will “ruin” your diet or that they are too “unhealthy” to consume then I honestly think that you need to revaluate your relationship with food

Even after all the countess posts I’ve done SCIENTIFICALLY showing how 1 day of overfeeding doesn’t do S**T to chronic progression (Levine et al 1993, Horton et al 1995, Acheson et al 1987, Rozenek et al 2002) if you still are worried about pancakes ruining everything & swaying from your normal food choices just for 1 day (besides just not liking the taste), then you’re likely suffering from something called ORTHOREXIA

Much like any eating disorder, orthorexia nervosa describes a pathological obsession with proper nutrition that is characterized by a restrictive diet, ritualized patterns of eating & rigid avoidance of foods believed to be unhealthy (Koven & Arby 2015). Usually, orthorexic individuals are concerned by the quality, as opposed to the quantity, of food in one’s diet (Aksoydan et al 2009) & experience intense frustration when their normal dietary routines are disrupted, often sensing guilt when they break their own dietary “rules” (Mathieu et al 2005)

Now, I don’t want to dampen what is possibly 1 of the most epic days on earth but just to make you aware that today of ALL days is a good “test” for you (others being Christmas day, birthdays etc.). If you find that you actually WANT a pancake yet can’t physically comprehend putting 1 into your mouth then you need to start making a change. You do NOT have to eliminate less “clean” foods to maintain a good physique & be “healthy” (Livingstone & Rennie 2009, Rennie & Livingstone 2007, Saris et al 2010, West & de Looy 2001)

Balance is the key & once you have a mostly whole food diet (as you likely do already), a pancake here & there will only benefit your mental health/relationship with food & allow you to start living life more. 1 pancake won’t ruin it all just like 1 salad w

I keep justifying all my purchases with it’s ok I’m bulking. #DirtyBulk @hank_moody724 #rockburger #FollowMeForMoreRecipes

I keep justifying all my purchases with it’s ok I’m bulking. #DirtyBulk @hank_moody724 #rockburger #FollowMeForMoreRecipes

Dirty Bulk: A period of aggressive weight gain used to promote strength. 
I started slowly and then ended up eating everything I restricted all at once 😂😂 Let’s see if I can undo 18 months of dirty bulking in 6 👀. •
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#fitness #fitnessjourney #bulking #dirtybulk #gym #gympost #gymlife #gymrat #healthyliving #blackgirls #blackgirlswhogym #blackgirlswhoworkout

Dirty Bulk: A period of aggressive weight gain used to promote strength.
I started slowly and then ended up eating everything I restricted all at once 😂😂 Let’s see if I can undo 18 months of dirty bulking in 6 👀. •















#fitness #fitnessjourney #bulking #dirtybulk #gym #gympost #gymlife #gymrat #healthyliving #blackgirls #blackgirlswhogym #blackgirlswhoworkout