#buildmuscles

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Building muscle starts with the food you eat. Here are 4 foods to help you build muscle:⁣
⁣
✅Follow @dub_soccer for more! ⁣
⁣
All of these items they are high in PROTEIN. Protein is used to build and recover muscle from working out.⁣
💢Eggs. Eggs are a great source of protein to get in the morning.⁣
💢Lean meat. When trying to build muscle, it’s good to consume a quality source of lean protein each day. (If you’re not vegan)⁣
💢Nuts. Nuts are a great snack and great to add to meals for some extra protein.⁣
💢Fish. Fish is a healthy source of protein and contains many other valuable vitamins.⁣
⁣
⬇️Comment “protein💪” if you read all the way to the end (I may DM you a surprise👀) ⁣
⁣
#Soccertraining #footballtraining #soccerpractice #footballpractice #soccerdrills #footballdrills #soccerislife #soccertips #footballtips #mlssoccer #ussoccer #soccercoach #youthsoccer #dubsoccernutrition #buildmuscles

Building muscle starts with the food you eat. Here are 4 foods to help you build muscle:⁣

✅Follow @dub_soccer for more! ⁣

All of these items they are high in PROTEIN. Protein is used to build and recover muscle from working out.⁣
💢Eggs. Eggs are a great source of protein to get in the morning.⁣
💢Lean meat. When trying to build muscle, it’s good to consume a quality source of lean protein each day. (If you’re not vegan)⁣
💢Nuts. Nuts are a great snack and great to add to meals for some extra protein.⁣
💢Fish. Fish is a healthy source of protein and contains many other valuable vitamins.⁣

⬇️Comment “protein💪” if you read all the way to the end (I may DM you a surprise👀) ⁣

#Soccertraining #footballtraining #soccerpractice #footballpractice #soccerdrills #footballdrills #soccerislife #soccertips #footballtips #mlssoccer #ussoccer #soccercoach #youthsoccer #dubsoccernutrition #buildmuscles

🔥🔹 Muscle Building Groceries 🔹👇
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There’s a theme here in these foods... have you noticed it?
-

Not a whole lot of processed food here, just whole food sources.
-

If the majority of your food was made in a factory, it’s probably less nutritious and more expensive than the simple foods on this list.
-

That being said we’re all human.
-

So let yourself eat those “treat” foods, just understand they are treats, and they shouldn’t be the bread and butter of your diet.
-

A couple of things I should elaborate on:
-

I put fish on the protein list.
-

While fresh fish is certainly not the cheapest option like I promised in the title, canned fish is a very cheap alternative.
-

Also I mentioned “healthy oils”. This means oils that are high in omega 3, and low in omega 6 fatty acids. Oils like avocado, peanut, coconut, and olive oil. Humans evolved to eat about a 1:1 ratio of omega 3 to omega 6. However, omega 6 fatty acids are cheap, and found in processed foods and cheap oils. So this ratio has been heavily skewed towards omega 6. For general health purposes, steer towards the healthy oils I mentioned. [1]
-

So hopefully this gives you a good list to go off of! Save some money and go kill it in the gym. 👊
-

https://www.ncbi.nlm.nih.gov/m/pubmed/12442909/
[1]
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#medichbrand #buildmuscle #buildmuscles #buildmuscleburnfat #musclebuilding #muscle #muscles #musclegain #musclegains #gainmuscle #gainmuscles #groceryshopping #groceries #groceries #budget #budgeting #budgetingtips #budgetfriendly #healthyfood #healthfood #healthytips #healthtips #gym #gymfood #musclefood #protein #gymfoods #proteins💪 #highprotein

🔥🔹 Muscle Building Groceries 🔹👇
-

There’s a theme here in these foods... have you noticed it?
-

Not a whole lot of processed food here, just whole food sources.
-

If the majority of your food was made in a factory, it’s probably less nutritious and more expensive than the simple foods on this list.
-

That being said we’re all human.
-

So let yourself eat those “treat” foods, just understand they are treats, and they shouldn’t be the bread and butter of your diet.
-

A couple of things I should elaborate on:
-

I put fish on the protein list.
-

While fresh fish is certainly not the cheapest option like I promised in the title, canned fish is a very cheap alternative.
-

Also I mentioned “healthy oils”. This means oils that are high in omega 3, and low in omega 6 fatty acids. Oils like avocado, peanut, coconut, and olive oil. Humans evolved to eat about a 1:1 ratio of omega 3 to omega 6. However, omega 6 fatty acids are cheap, and found in processed foods and cheap oils. So this ratio has been heavily skewed towards omega 6. For general health purposes, steer towards the healthy oils I mentioned. [1]
-

So hopefully this gives you a good list to go off of! Save some money and go kill it in the gym. 👊
-

https://www.ncbi.nlm.nih.gov/m/pubmed/12442909/
[1]
.
.
.
.
.
.
#medichbrand #buildmuscle #buildmuscles #buildmuscleburnfat #musclebuilding #muscle #muscles #musclegain #musclegains #gainmuscle #gainmuscles #groceryshopping #groceries #groceries #budget #budgeting #budgetingtips #budgetfriendly #healthyfood #healthfood #healthytips #healthtips #gym #gymfood #musclefood #protein #gymfoods #proteins 💪 #highprotein

Build Muscle!🏋️‍♀️💪 by @apfau⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wich is best for building muscle, you have many options to train in the gym. Free weights is always best but for isolation machine training can be very usefull. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which one is your favorite? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag someone who you think this could help!👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

Build Muscle!🏋️‍♀️💪 by @apfau ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wich is best for building muscle, you have many options to train in the gym. Free weights is always best but for isolation machine training can be very usefull. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which one is your favorite? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag someone who you think this could help!👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

🔥LEAN BULK🔥
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By (@noexcusescommunity)
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The keys to adding muscle without excessive fat!⁣
-
1. A moderate calorie surplus - you can only gain muscle so fast. About 200-300 calories above maintenance is ideal for most.⁣
-
2. Stay consistent - if you're frequently missing training sessions, then you're not providing the stimulus your muscles need to grow. Much better to go to the gym 3x a week 50 weeks a year, than to go 6x a week for a month, then not at all the next month.⁣
-
3. Focus on progressive overload. If you're not getting stronger then you're not adding muscle. Make sure that you're not increasing your weights at the expense of form though!⁣
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-
-
-
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

🔥LEAN BULK🔥
-
By (@noexcusescommunity )
-
The keys to adding muscle without excessive fat!⁣
-
1. A moderate calorie surplus - you can only gain muscle so fast. About 200-300 calories above maintenance is ideal for most.⁣
-
2. Stay consistent - if you're frequently missing training sessions, then you're not providing the stimulus your muscles need to grow. Much better to go to the gym 3x a week 50 weeks a year, than to go 6x a week for a month, then not at all the next month.⁣
-
3. Focus on progressive overload. If you're not getting stronger then you're not adding muscle. Make sure that you're not increasing your weights at the expense of form though!⁣
-
-
-
-
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

Most Recent

Who said lifting does not burn as much calories as cardio 💪🔥#sundayworkout #burnfat #buildmuscles

Who said lifting does not burn as much calories as cardio 💪🔥 #sundayworkout #burnfat #buildmuscles

This life promises 2 things, you're born and you die. 🙏😌
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Why spend it, taking blood pressure meds, having low self confidence, getting puffed out when you tie your shoes or walk up steps. 💁‍♂️
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It's just crazy to me that some people would rather die sooner, and have a shitty life, than take action. It blows my fucking mind. 🤯
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-
I've done a lot of dumb things, but making sure I went to the gym, was not one of them. Lord knows what an unhealthy, mess I wouldve been. 🤮
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-
So get out there, start walking, start moving more, week by week, and be accountable to your word. 🙏
-
-
If you're struggling with where to start, I have free 1 week trials for online coaching available for all new fathers who need help in the gym. Most people who accept free shit, don't respect it, but this is for the man out there, that is hungry for improvement. Not for the excuse giving, lazy, victim. Let's be strong together 🙏

This life promises 2 things, you're born and you die. 🙏😌
-
-
Why spend it, taking blood pressure meds, having low self confidence, getting puffed out when you tie your shoes or walk up steps. 💁‍♂️
-
-
It's just crazy to me that some people would rather die sooner, and have a shitty life, than take action. It blows my fucking mind. 🤯
-
-
I've done a lot of dumb things, but making sure I went to the gym, was not one of them. Lord knows what an unhealthy, mess I wouldve been. 🤮
-
-
So get out there, start walking, start moving more, week by week, and be accountable to your word. 🙏
-
-
If you're struggling with where to start, I have free 1 week trials for online coaching available for all new fathers who need help in the gym. Most people who accept free shit, don't respect it, but this is for the man out there, that is hungry for improvement. Not for the excuse giving, lazy, victim. Let's be strong together 🙏

Keep getting asked how to do build a workout, how many exercises etc.
So I decided to post easy-to-follow guides like this.
.
Gonna be posting more of these - build your leg workout, pull, upper/lower and so on.
.
Follow @boriscfitness if you need this.
.
So, how many sets, reps?
For your main compound exercise 4 sets x 4-8 reps. That would be the bench press, flat or incline. Also overheard press or DB shoulder press.
.
For the second compound 3 sets x 8-10 reps. Those are DB presses, flat or incline.
.
For isolation exercises 3 sets x 8-12 reps. Those are DB lateral rises, triceps pushdowns and triceps extensions.
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Rest 3-5 minutes for compound exercise, 1-2 minutes for isolation exercises.
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Have more questions? DM me or leave a comment👇🏼
I answer every single question🙏🏼
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#pushworkout #pushday #pushpulllegs #upperbodyworkout #upperbodyworkouts #upperbody #gymroutine #gymworkouts #workoutideas #workoutideas #workoutroutine #workoutroutines #benchpress #benchday #chestday #chestdayworkout #buildmuscle #buildmuscles #getmuscles #getstrong #getbig #gainmuscle #musclegain #shoulderworkout #tricepsworkout #bodybuilding #fitness #gains #upperbodyday #upperbodystrength #gymexercises

Keep getting asked how to do build a workout, how many exercises etc.
So I decided to post easy-to-follow guides like this.
.
Gonna be posting more of these - build your leg workout, pull, upper/lower and so on.
.
Follow @boriscfitness if you need this.
.
So, how many sets, reps?
For your main compound exercise 4 sets x 4-8 reps. That would be the bench press, flat or incline. Also overheard press or DB shoulder press.
.
For the second compound 3 sets x 8-10 reps. Those are DB presses, flat or incline.
.
For isolation exercises 3 sets x 8-12 reps. Those are DB lateral rises, triceps pushdowns and triceps extensions.
.
Rest 3-5 minutes for compound exercise, 1-2 minutes for isolation exercises.
.
Have more questions? DM me or leave a comment👇🏼
I answer every single question🙏🏼
.
.
.
#pushworkout #pushday #pushpulllegs #upperbodyworkout #upperbodyworkouts #upperbody #gymroutine #gymworkouts #workoutideas #workoutideas #workoutroutine #workoutroutines #benchpress #benchday #chestday #chestdayworkout #buildmuscle #buildmuscles #getmuscles #getstrong #getbig #gainmuscle #musclegain #shoulderworkout #tricepsworkout #bodybuilding #fitness #gains #upperbodyday #upperbodystrength #gymexercises

.🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Detoxification — or detox — is a popular buzzword.⠀⠀⠀⠀⠀⠀⠀⠀⠀
By @mysuperbodytransformation .⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
It typically implies following a specific diet or using special products that claim to rid your body of toxins, thereby improving health and promoting weight loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fortunately, your body is well-equipped to eliminate toxins and doesn’t require special diets or expensive supplements to do so.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
That said, you can enhance your body’s natural detoxification system.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag your friends who’d love this ✌️.⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️. .⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like this content? Follow our below⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment/tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥

.🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Detoxification — or detox — is a popular buzzword.⠀⠀⠀⠀⠀⠀⠀⠀⠀
By @mysuperbodytransformation .⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
It typically implies following a specific diet or using special products that claim to rid your body of toxins, thereby improving health and promoting weight loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fortunately, your body is well-equipped to eliminate toxins and doesn’t require special diets or expensive supplements to do so.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
That said, you can enhance your body’s natural detoxification system.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag your friends who’d love this ✌️.⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️. .⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like this content? Follow our below⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment/tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥

BY @muscleengineered⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥𝐂𝐇𝐀𝐒𝐈𝐍𝐆 𝐓𝐇𝐄 “𝐏𝐔𝐌𝐏?🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a Friend Who Chases the Pump!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍You go to the gym and do an arm workout and afterwards your arms look like they’ve doubled in size! This is great, but a little while later your muscles deflate and go back to what they were looking like before you went to the gym. This phenomenon many people are familiar with is known as the “pump”. But what is the “pump”?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍The “pump” is actually what we call “transient hypertrophy” (transient=temporary, hypertrophy=muscle size increase). Transient hypertrophy (“pump”) occurs because fluid accumulates in the interstitial spaces of the muscle that comes from the blood plasma which is known as edema. You can also kind of think of it as inflammation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍I’ve seen a lot of Instagram posts about people chasing the pump and not focusing on progressive overload. Focusing more on progressive overload is definitely the way to go if you’re looking to increase muscle size long term. With progressive overload you will definitely still get a pump. If you only go for the pump, it’s not wrong to say you will gain some muscle size, although there is more research needed. By chasing the pump your gains will severely limited because you won’t benefit from progressive overload.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

BY @muscleengineered ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥𝐂𝐇𝐀𝐒𝐈𝐍𝐆 𝐓𝐇𝐄 “𝐏𝐔𝐌𝐏?🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a Friend Who Chases the Pump!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍You go to the gym and do an arm workout and afterwards your arms look like they’ve doubled in size! This is great, but a little while later your muscles deflate and go back to what they were looking like before you went to the gym. This phenomenon many people are familiar with is known as the “pump”. But what is the “pump”?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍The “pump” is actually what we call “transient hypertrophy” (transient=temporary, hypertrophy=muscle size increase). Transient hypertrophy (“pump”) occurs because fluid accumulates in the interstitial spaces of the muscle that comes from the blood plasma which is known as edema. You can also kind of think of it as inflammation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍I’ve seen a lot of Instagram posts about people chasing the pump and not focusing on progressive overload. Focusing more on progressive overload is definitely the way to go if you’re looking to increase muscle size long term. With progressive overload you will definitely still get a pump. If you only go for the pump, it’s not wrong to say you will gain some muscle size, although there is more research needed. By chasing the pump your gains will severely limited because you won’t benefit from progressive overload.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

Visst känns det bra när man klarar ett mål man har haft?😀
Mitt mål har varit att kunna göra muscle-up i ringar & igår klarade jag det . Inte den snyggaste men jag kom upp 😊👏
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#sportkost#addicecream
#worldsgym#fitness#fitspo#fitsporation#buildmuscles#shredded#shredz#menphysique#physiqu#inspo#athlete#pushyourlimits#ripped#fit#fitness#2020 #travling#trainingmotivation#inspiration#crossfit#muscleups #zyzz#befit#överkropp#bodybuilding#aldrigvila#abs#transformation#sunday

Visst känns det bra när man klarar ett mål man har haft?😀
Mitt mål har varit att kunna göra muscle-up i ringar & igår klarade jag det . Inte den snyggaste men jag kom upp 😊👏
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#sportkost #addicecream
#worldsgym #fitness #fitspo #fitsporation #buildmuscles #shredded #shredz #menphysique #physiqu #inspo #athlete #pushyourlimits #ripped #fit #fitness #2020 #travling #trainingmotivation #inspiration #crossfit #muscleups #zyzz #befit #överkropp #bodybuilding #aldrigvila #abs #transformation #sunday

🙌Click link in bio to schedule a free 1-1 🌟🌟🌟🌟🌟
Really Enjoy CrossFit HSE. Have helped me lose 23# in 6 months in a healthy and positive environment. You want results in a positive manner? You will get them at CrossFit HSE. -Rob Puma

#crossfit#men#mensfitness#toningworkout #men#girlswholift ,#fitnessmotivation #fitchick #ladieswholift #fit#exercisemotivation #workout#gymlife#crossfitgirl #wods#toningexercises #ladieswholift #momswholift #moms#fishersmoms#liftingweights #girlswithmuscle #getripped #protein#buildmuscles #pushups#fitnesslife #crossfitmom #workoutroutine #fitnessinspiration

🙌Click link in bio to schedule a free 1-1 🌟🌟🌟🌟🌟
Really Enjoy CrossFit HSE. Have helped me lose 23# in 6 months in a healthy and positive environment. You want results in a positive manner? You will get them at CrossFit HSE. -Rob Puma

#crossfit #men #mensfitness #toningworkout #men #girlswholift , #fitnessmotivation #fitchick #ladieswholift #fit #exercisemotivation #workout #gymlife #crossfitgirl #wods #toningexercises #ladieswholift #momswholift #moms #fishersmoms #liftingweights #girlswithmuscle #getripped #protein #buildmuscles #pushups #fitnesslife #crossfitmom #workoutroutine #fitnessinspiration

Is it possible to gain muscle while dieting (loosing fat) ? 🤔 YESSSSS ! How to do it ? Here i have some tips for you who are dieting and want to gain some muscle troughout the process as well:
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1️⃣Consume enough high quality protein like: lean meats🥩, eggs/eggwhites🍳, Whey🥛, fish🐟, cottage cheese🧀... (i suggest u 2-3g of protein per kg of bodyweight).
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2️⃣Train for strength🏋🏼, focus on getting stronger, don't increase the reps !!! train in lower rep range (4-8) not in higher !. .
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3️⃣Don't starve yourself😰, make sure your calorie deficit is not too large. Keep your calories high enough so you are in deficit & loosing fat but at the same time, you still have enough food to function normally. .
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#caloriedeficit #bodyrecomposition #bodyrevolution #caloriesincaloriesout #buildmuscles #loosingfat #burningfat #fatburning #getleaner #gainmuscles #gainstrength #strengthgains #getstrongereveryday #proteinintake #highproteinlowcarb #highproteinsnack #trainharderorgohome #gohardorstayhome #progressiveoverload #eatsmarter #caloriesurplus #caloriedeficitdiet #caloriedeficit #shreddeddays

Is it possible to gain muscle while dieting (loosing fat) ? 🤔 YESSSSS ! How to do it ? Here i have some tips for you who are dieting and want to gain some muscle troughout the process as well:
.
.
1️⃣Consume enough high quality protein like: lean meats🥩, eggs/eggwhites🍳, Whey🥛, fish🐟, cottage cheese🧀... (i suggest u 2-3g of protein per kg of bodyweight).
.
.
2️⃣Train for strength🏋🏼, focus on getting stronger, don't increase the reps !!! train in lower rep range (4-8) not in higher !. .
.
3️⃣Don't starve yourself😰, make sure your calorie deficit is not too large. Keep your calories high enough so you are in deficit & loosing fat but at the same time, you still have enough food to function normally. .
.
.
.
.
.
#caloriedeficit #bodyrecomposition #bodyrevolution #caloriesincaloriesout #buildmuscles #loosingfat #burningfat #fatburning #getleaner #gainmuscles #gainstrength #strengthgains #getstrongereveryday #proteinintake #highproteinlowcarb #highproteinsnack #trainharderorgohome #gohardorstayhome #progressiveoverload #eatsmarter #caloriesurplus #caloriedeficitdiet #caloriedeficit #shreddeddays

5 EASY WORKOUT HACKS FOR MUSCLE GROWTH by Daniel from @monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s 5 exam examples that you might not be doing already to maximise your performance in the gym!✅⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
A good pre-workout can help you stay focused in the gym and increase performance. An uncommon recommendation of mine is to have half of your pre-workout before going to the gym and half of it after your first couple of exercises to avoid a dip in performance in your final exercises or a caffeine come down before the session is over.😱⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sleep is obviously vital to performance, it is recommended to get at least 8 hours of sleep, however a performance dip is unlikely to occur unless you sleep for under 6 hours from personal experience.👌⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Playing music can give you that little bit of extra motivation you need, especially when you are attempting a new PR or want to avoid being bored in between sets which causes you to lose focus.🎶⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Having somebody to train with can give you extra motivation for a couple of reasons. It may add competitive edge, the will to be stronger then your friend or impress them, even just having them around might make you feel more energetic.💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Finally and probably most importantly a workout log. This can be a book, your phone notes or an app. Tracking your lifts allows you to improve session by session in the form of progressive overload which is required for muscle adaptation.📈⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Who feels like they don’t make the most of their workouts?🤔👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

5 EASY WORKOUT HACKS FOR MUSCLE GROWTH by Daniel from @monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s 5 exam examples that you might not be doing already to maximise your performance in the gym!✅⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
A good pre-workout can help you stay focused in the gym and increase performance. An uncommon recommendation of mine is to have half of your pre-workout before going to the gym and half of it after your first couple of exercises to avoid a dip in performance in your final exercises or a caffeine come down before the session is over.😱⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sleep is obviously vital to performance, it is recommended to get at least 8 hours of sleep, however a performance dip is unlikely to occur unless you sleep for under 6 hours from personal experience.👌⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Playing music can give you that little bit of extra motivation you need, especially when you are attempting a new PR or want to avoid being bored in between sets which causes you to lose focus.🎶⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Having somebody to train with can give you extra motivation for a couple of reasons. It may add competitive edge, the will to be stronger then your friend or impress them, even just having them around might make you feel more energetic.💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Finally and probably most importantly a workout log. This can be a book, your phone notes or an app. Tracking your lifts allows you to improve session by session in the form of progressive overload which is required for muscle adaptation.📈⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Who feels like they don’t make the most of their workouts?🤔👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

𝐒𝐐𝐔𝐀𝐓 𝐃𝐄𝐏𝐓𝐇 𝐇𝐎𝐖 𝐋𝐎𝐖 𝐒𝐇𝐎𝐔𝐋𝐃 𝐘𝐎𝐔 𝐆𝐎 by @myo_kinetics⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Helpful post here by Andrey showing is the different degrees on squat depth, please read what he had to say down 👇 below. "The squat is a very versatile exercise that is great for, performance, muscle gain and health. There are many variations of the exercise, from front squat, back squat, high, low bar but here we’re going to look at the depth variations and what each is good for.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When it comes to performance the partial squat seems to be the best choice allowing for more weight to be done at greater velocities this makes it great for increasing performance in sprinting and jumping (Rhea et al 2016). On the other hand for muscle growth the full squat seems to be the better option having the optimal range for higher volume and muscle activation (Drinkwater et al 2012) (Marchetti et al 2016).⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lastly we have deep squats which are great for functionality and tissue health. Previously there was a notion that deep squats were bad for the knees. However these were disproved by (Hartmann et al 2013) showing that the knee surface area increased with deeper knee flexion allowing for the pressure to distributed along a larger surface area and actually lead to anabolic stimulus of menisci and cartilage, ligaments and bones; which makes it a great exercise to prevent potential degeneration in those areas.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

𝐒𝐐𝐔𝐀𝐓 𝐃𝐄𝐏𝐓𝐇 𝐇𝐎𝐖 𝐋𝐎𝐖 𝐒𝐇𝐎𝐔𝐋𝐃 𝐘𝐎𝐔 𝐆𝐎 by @myo_kinetics ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Helpful post here by Andrey showing is the different degrees on squat depth, please read what he had to say down 👇 below. "The squat is a very versatile exercise that is great for, performance, muscle gain and health. There are many variations of the exercise, from front squat, back squat, high, low bar but here we’re going to look at the depth variations and what each is good for.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When it comes to performance the partial squat seems to be the best choice allowing for more weight to be done at greater velocities this makes it great for increasing performance in sprinting and jumping (Rhea et al 2016). On the other hand for muscle growth the full squat seems to be the better option having the optimal range for higher volume and muscle activation (Drinkwater et al 2012) (Marchetti et al 2016).⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lastly we have deep squats which are great for functionality and tissue health. Previously there was a notion that deep squats were bad for the knees. However these were disproved by (Hartmann et al 2013) showing that the knee surface area increased with deeper knee flexion allowing for the pressure to distributed along a larger surface area and actually lead to anabolic stimulus of menisci and cartilage, ligaments and bones; which makes it a great exercise to prevent potential degeneration in those areas.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

BUILDING STRONG CORE STRENGTH by @nickkrantzfit⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Great post here by my good friend Nick showing us some core strength exercises that can benefit you in developing a stronger core.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We talked about core and abs the other day in my stories so I thought it was only fitting to give you some examples, please read what he has to say down below!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
"🔥Listed above are a short list of some of my favorite and highly effective ab exercises! They are not ranked in any order, just a few of my favorites!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️A lot of these exercises are very versatile and have a ton of variations! Odds are if you can plank for 4 minutes easily, you need to up the difficulty! Planking for a full minute seems like an eternity. There are always ways to make a progression or regression 👌🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
☝🏻Most people don’t realize how important COMPOUND MOVEMENTS are for their core strength. If you have a weak core, progressing in these compound lifts, will be challenging & near impossible. Core strength is vital in your life for more than just training.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now... tell me below YOUR favorite core exercises!😬"⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

BUILDING STRONG CORE STRENGTH by @nickkrantzfit ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Great post here by my good friend Nick showing us some core strength exercises that can benefit you in developing a stronger core.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We talked about core and abs the other day in my stories so I thought it was only fitting to give you some examples, please read what he has to say down below!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
"🔥Listed above are a short list of some of my favorite and highly effective ab exercises! They are not ranked in any order, just a few of my favorites!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️A lot of these exercises are very versatile and have a ton of variations! Odds are if you can plank for 4 minutes easily, you need to up the difficulty! Planking for a full minute seems like an eternity. There are always ways to make a progression or regression 👌🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
☝🏻Most people don’t realize how important COMPOUND MOVEMENTS are for their core strength. If you have a weak core, progressing in these compound lifts, will be challenging & near impossible. Core strength is vital in your life for more than just training.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now... tell me below YOUR favorite core exercises!😬"⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

🚨FOLLOW @CMCCFITNESS FOR DAILY FITNESS CONTENT🚨⁠
.⁠
.⁠
**UPPERBODY**⁠
.⁠
Following on from my last few posts, here are some exercises that you can apply for upper body sessions!⁠
.⁠
Personally, I love a mix between low and high volume⁠
.⁠
Tag a workout partner below and comment on which exercise is your favourite⁠
.⁠
.⁠
⁠
🚨@CMCCFITNESS🚨⁠
🚨@CMCCFITNESS🚨⁠
🚨@CMCCFITNESS🚨⁠
.⁠
.⁠
.⁠
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles⁠
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife⁠
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk⁠
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize⁠
⁠
⁠
⁠

🚨FOLLOW @CMCCFITNESS FOR DAILY FITNESS CONTENT🚨⁠
.⁠
.⁠
**UPPERBODY**⁠
.⁠
Following on from my last few posts, here are some exercises that you can apply for upper body sessions!⁠
.⁠
Personally, I love a mix between low and high volume⁠
.⁠
Tag a workout partner below and comment on which exercise is your favourite⁠
.⁠
.⁠

🚨@CMCCFITNESS 🚨⁠
🚨@CMCCFITNESS 🚨⁠
🚨@CMCCFITNESS 🚨⁠
.⁠
.⁠
.⁠
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize


Back at it 😲🔥 #2020comeback
.
#MensPhysique
#NaturalBodybuilder
#ClassicBodybuilding
----------
• Build Muscles • Burn Fat • Reveal Abs •
🏆 Pro Results | No Steroids ✊🏼
📲 @pure_physiques
--------
🗺️ #MiamiBeach
💪 @pure_physiques
Bookings at FredChevry@PurePhysiques.com
Model Mayhem #3713726

Back at it 😲🔥 #2020comeback
.
#MensPhysique
#NaturalBodybuilder
#ClassicBodybuilding
----------
• Build Muscles • Burn Fat • Reveal Abs •
🏆 Pro Results | No Steroids ✊🏼
📲 @pure_physiques
--------
🗺️ #MiamiBeach
💪 @pure_physiques
Bookings at FredChevry@PurePhysiques.com
Model Mayhem #3713726

🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
DID YOU KNOW HOW GREAT DEADLIFTS ARE? by @tomthetrainerfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you want to have a amazing legs and a strong looking back, big traps, and a chiseled 6 pack but your spending hours in the gym to train every muscle individually?  Let me give you a little secret to save you some time and get better results while doing it!⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Deadlifts should be incorporated in any smart training program due to the muscular recruitment that takes place and the hormonal response from using the king of the lifts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Without Deadlifting you would have to incorporate hamstring curls, leg extensions, hip thrusts, leg raises, back extensions, lat pull downs, calf presses, shrugs, and Copenhagen planks to work the same muscles as this one movement alone!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can use variations like block pulls, rack pulls, Romanians, Stiff Legs and Sumo to name a few while mixing things up to target specific muscles more than others in the lift.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Quit wasting your time with 9 isolation movements to get the benefits of the Deadlift alone. Train Smart and Hard to get to your goals!⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like this content? Follow our below⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment/tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥

🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
DID YOU KNOW HOW GREAT DEADLIFTS ARE? by @tomthetrainerfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you want to have a amazing legs and a strong looking back, big traps, and a chiseled 6 pack but your spending hours in the gym to train every muscle individually? Let me give you a little secret to save you some time and get better results while doing it!⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Deadlifts should be incorporated in any smart training program due to the muscular recruitment that takes place and the hormonal response from using the king of the lifts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Without Deadlifting you would have to incorporate hamstring curls, leg extensions, hip thrusts, leg raises, back extensions, lat pull downs, calf presses, shrugs, and Copenhagen planks to work the same muscles as this one movement alone!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can use variations like block pulls, rack pulls, Romanians, Stiff Legs and Sumo to name a few while mixing things up to target specific muscles more than others in the lift.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Quit wasting your time with 9 isolation movements to get the benefits of the Deadlift alone. Train Smart and Hard to get to your goals!⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like this content? Follow our below⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment/tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥

🔹Cardio VS Weights - What’s Better For Fat Loss?🔹
⠀ 
With the limited amount of space I have to write here I’m not going to explore all the pros and cons of weights and cardio but rather focus on the impact each has on fat loss.
⠀ 
For fat loss we have to compare both short term and long term. If we first look at the short term comparison, the question is can you burn as many calories in a session of lifting weights as doing a comparable amount of cardio? The answer would be yes and no. Yes, 45 minutes of low intensity cardio would burn more calories than a 45 minute session of weights for many people. BUT not always because this will depend heavily on the intensity and effort put into each one. It’s easier to push yourself on a cardio session than it is to push hard safely in a lifting session. Most people lack intensity when lifting, and are going to burn more calories going and doing cardio. On the other hand I can guarantee I can burn more calories in a leg session than if I were to do low intensity cardio. Lifting weights would be comparable to HIIT training as your heart rate is regularly hitting close to your max followed by a rest period between sets. My final answer would be it depends on how much effort is applied to each.
⠀ 
Now looking at the long term impact on fat loss, a benefit of lifting over cardio would be that lifting is going to increase muscle mass. It takes significantly more calories to support 1 pound of muscle than it does 1 pound of fat. Increased muscle mass = increased BMR (the total calories it takes to support life).
⠀ 
The final question is will one be superior for targeting fat loss Vs. weight loss. Your body knows that muscle takes more energy to support, and if your only form of exercise is cardio and it has no need to maintain muscle mass, it is going to break down muscle as fuel. You are much more likely to maintain muscle mass from weights than doing purely cardio by itself.
⠀ 
Summary:
🔹 Cardio burns more calories but this is dependent on your intensity of each.
🔹 Muscle - Use it or lose it.
🔹 More muscle = More calories burned daily.
🔹 Do both if you want optimal fat loss and not just weight loss.

🔹Cardio VS Weights - What’s Better For Fat Loss?🔹

With the limited amount of space I have to write here I’m not going to explore all the pros and cons of weights and cardio but rather focus on the impact each has on fat loss.

For fat loss we have to compare both short term and long term. If we first look at the short term comparison, the question is can you burn as many calories in a session of lifting weights as doing a comparable amount of cardio? The answer would be yes and no. Yes, 45 minutes of low intensity cardio would burn more calories than a 45 minute session of weights for many people. BUT not always because this will depend heavily on the intensity and effort put into each one. It’s easier to push yourself on a cardio session than it is to push hard safely in a lifting session. Most people lack intensity when lifting, and are going to burn more calories going and doing cardio. On the other hand I can guarantee I can burn more calories in a leg session than if I were to do low intensity cardio. Lifting weights would be comparable to HIIT training as your heart rate is regularly hitting close to your max followed by a rest period between sets. My final answer would be it depends on how much effort is applied to each.

Now looking at the long term impact on fat loss, a benefit of lifting over cardio would be that lifting is going to increase muscle mass. It takes significantly more calories to support 1 pound of muscle than it does 1 pound of fat. Increased muscle mass = increased BMR (the total calories it takes to support life).

The final question is will one be superior for targeting fat loss Vs. weight loss. Your body knows that muscle takes more energy to support, and if your only form of exercise is cardio and it has no need to maintain muscle mass, it is going to break down muscle as fuel. You are much more likely to maintain muscle mass from weights than doing purely cardio by itself.

Summary:
🔹 Cardio burns more calories but this is dependent on your intensity of each.
🔹 Muscle - Use it or lose it.
🔹 More muscle = More calories burned daily.
🔹 Do both if you want optimal fat loss and not just weight loss.

While you should definitely spend some quality time with friends and family, you also need to have some time to yourself.... 5 Things You Should Do Every Sunday:
Pursue a passion. 
Get some exercise. 
Socialize and network at community events.
Do some maintenance. 
Plan your upcoming week.

While you should definitely spend some quality time with friends and family, you also need to have some time to yourself.... 5 Things You Should Do Every Sunday:
Pursue a passion.
Get some exercise.
Socialize and network at community events.
Do some maintenance.
Plan your upcoming week.

@stay.strongandfit ・・・
🔥HOW TO LEAN BULK🔥
-
By (@noexcusescommunity)
-
It is pretty safe to say that everyone wants to have a muscular, lean physique. Getting that muscular physique is going to take a lot of hard work and dedication. With all of the different bulking programs out there it is easy to become lost and confused as to what is the correct way to gain muscle.
-
To keep your gains lean you want to gain at a rate of about 0.5-1 pound per week. If you don’t track your progress then you won’t know if you aren’t gaining at all or if you are gaining too fast and adding unnecessary body fat.
-
You will most likely gain some fat when bulking. In order to gain muscle you have to eat more calories than you burn and doing so can lead to some fat gain. The best approach is to eat sufficient calories to gain muscle but don’t get crazy with your eating and still doing some cardio to maintain cardiovascular health.
-
I recommend doing 2-3, 20-30 minute sessions of cardio each week while bulking (ideally on a non-weight training day) to maintain cardiovascular health and keep you fit.
-
One of the best ways to know if you are gaining muscle is if you are getting stronger. While it is possible to gain strength without gaining size for the most part if you are gaining strength you will gain size.
-
Remember you grow outside of the gym! Your workouts serve as the stimulus for muscle growth but if you are not getting adequate rest and recovery time between workouts your results will suffer. I recommend weight training 4-5 times per week max.
-
We all know the importance of protein for muscle growth, so make sure you are eating 1-1.5 grams of protein per pound of bodyweight every day. If you are having trouble eating enough protein, adding in protein shakes is an easy way to boost your protein intake.
-
-
-
-
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttip

@stay.strongandfit ・・・
🔥HOW TO LEAN BULK🔥
-
By (@noexcusescommunity )
-
It is pretty safe to say that everyone wants to have a muscular, lean physique. Getting that muscular physique is going to take a lot of hard work and dedication. With all of the different bulking programs out there it is easy to become lost and confused as to what is the correct way to gain muscle.
-
To keep your gains lean you want to gain at a rate of about 0.5-1 pound per week. If you don’t track your progress then you won’t know if you aren’t gaining at all or if you are gaining too fast and adding unnecessary body fat.
-
You will most likely gain some fat when bulking. In order to gain muscle you have to eat more calories than you burn and doing so can lead to some fat gain. The best approach is to eat sufficient calories to gain muscle but don’t get crazy with your eating and still doing some cardio to maintain cardiovascular health.
-
I recommend doing 2-3, 20-30 minute sessions of cardio each week while bulking (ideally on a non-weight training day) to maintain cardiovascular health and keep you fit.
-
One of the best ways to know if you are gaining muscle is if you are getting stronger. While it is possible to gain strength without gaining size for the most part if you are gaining strength you will gain size.
-
Remember you grow outside of the gym! Your workouts serve as the stimulus for muscle growth but if you are not getting adequate rest and recovery time between workouts your results will suffer. I recommend weight training 4-5 times per week max.
-
We all know the importance of protein for muscle growth, so make sure you are eating 1-1.5 grams of protein per pound of bodyweight every day. If you are having trouble eating enough protein, adding in protein shakes is an easy way to boost your protein intake.
-
-
-
-
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttip

Starting my rest day off right with protein pancakes...
Yes... I got impatient... yes, they're in pieces

#protein #proteinpancakes #restday #recovery #fuelinggains #buildmuscles #installingmuscles

Starting my rest day off right with protein pancakes...
Yes... I got impatient... yes, they're in pieces

#protein #proteinpancakes #restday #recovery #fuelinggains #buildmuscles #installingmuscles

لعشاق الضخامه العضليه 💪 💪 .Mass tech .
 بروتين عالي مدعم بالكربوهيدرات الجيده ، قليل الدهون والسكر .
معزز ب 10 جرام كرياتين في الجرعه اليوميه .
ضخامه وحجم عضلي بشكل ممتاز ومنسق ، وبدون تراكم للدهون في منطقة المعده والخصر .
بالاضافه الى تحمل واستشفاء عضلي سريع خلال وبعد التمرين .
الإستخدام الأفضل : 2 ملعقه مع نصف لتر ماء أو حليب صباحا ، و 2 ملعقه بعد التمرين .
نتائج جباره وملحوظه بشكل سريع .
#muscles #masstech #gainer #leanmassgainer #training #bodybuilders #bodybuilding #protein #aminoacids #buildmuscles #kuwait #muscletech

لعشاق الضخامه العضليه 💪 💪 .Mass tech .
بروتين عالي مدعم بالكربوهيدرات الجيده ، قليل الدهون والسكر .
معزز ب 10 جرام كرياتين في الجرعه اليوميه .
ضخامه وحجم عضلي بشكل ممتاز ومنسق ، وبدون تراكم للدهون في منطقة المعده والخصر .
بالاضافه الى تحمل واستشفاء عضلي سريع خلال وبعد التمرين .
الإستخدام الأفضل : 2 ملعقه مع نصف لتر ماء أو حليب صباحا ، و 2 ملعقه بعد التمرين .
نتائج جباره وملحوظه بشكل سريع .
#muscles #masstech #gainer #leanmassgainer #training #bodybuilders #bodybuilding #protein #aminoacids #buildmuscles #kuwait #muscletech

🔥🔹 Cheap Muscle Building Foods 🔹👇
Follow @thewarriorspathfitness 
Follow @thewarriorspathfitness 
Let’s be honest.
-

Eating to build muscle and be healthy is expensive as fuck.
-

Hopefully this list can make things easier. :)
-

If you make this your grocery list every single week, you would probably hate me pretty quickly.
-

But keep these foods in mind when you shop.
-

They’re all either nutritious, packed with protein, or both. Oh, and of course: they’re cheap!
-

And here’s a reward for reading to the end of the caption: honey baked ham is about the same price as chicken. ✅
-

It can go a long way when chicken breast starts to taste like sand paper. 😂
-

Let me know if I forgot any of your favorites! I’d love to hear your ideas for muscle building foods on a budget. 👊
.
.
By @medichbrand
.
.
#buildmuscle #buildmuscles #musclebuild #musclebuilding #buildleanmuscle #musclegain #gainmuscle #gainingmuscle #musclegains #losefatgainmuscle #musclegainz #budgetplanner #budget #budgeting #budgetplanning #budgetmeals #budgetingtips #budgetfood #cheapfood #muscle #gains #workout #fitness #gym #strength #training #sundaymorning #protein #fitnesslife #warriorspath

🔥🔹 Cheap Muscle Building Foods 🔹👇
Follow @thewarriorspathfitness
Follow @thewarriorspathfitness
Let’s be honest.
-

Eating to build muscle and be healthy is expensive as fuck.
-

Hopefully this list can make things easier. :)
-

If you make this your grocery list every single week, you would probably hate me pretty quickly.
-

But keep these foods in mind when you shop.
-

They’re all either nutritious, packed with protein, or both. Oh, and of course: they’re cheap!
-

And here’s a reward for reading to the end of the caption: honey baked ham is about the same price as chicken. ✅
-

It can go a long way when chicken breast starts to taste like sand paper. 😂
-

Let me know if I forgot any of your favorites! I’d love to hear your ideas for muscle building foods on a budget. 👊
.
.
By @medichbrand
.
.
#buildmuscle #buildmuscles #musclebuild #musclebuilding #buildleanmuscle #musclegain #gainmuscle #gainingmuscle #musclegains #losefatgainmuscle #musclegainz #budgetplanner #budget #budgeting #budgetplanning #budgetmeals #budgetingtips #budgetfood #cheapfood #muscle #gains #workout #fitness #gym #strength #training #sundaymorning #protein #fitnesslife #warriorspath

Would you like to feel lighter, get toned arms, legs and flat abs?! If YES 😉the KO8+
NEW EMS|METABOLIC workout is for you !!!
JOIN NOW and get your BIKINI BODY 👙💕 NOW @orskinfitness !! 📱 + 971 52 146 0968 
#ko8 #ems #ko8fitness #emstraining #emsfitness #burnfat #buildmuscles #toneitup #shape #cardio #hiit #suspensiontrainer #suspensiontraining #bodyweightworkout #plank #kettlebell #leanmuscle #dxb #dubai #instafit #burjalarab #onlyladies #sportygirls #bikinibody

Would you like to feel lighter, get toned arms, legs and flat abs?! If YES 😉the KO8+
NEW EMS|METABOLIC workout is for you !!!
JOIN NOW and get your BIKINI BODY 👙💕 NOW @orskinfitness !! 📱 + 971 52 146 0968
#ko8 #ems #ko8fitness #emstraining #emsfitness #burnfat #buildmuscles #toneitup #shape #cardio #hiit #suspensiontrainer #suspensiontraining #bodyweightworkout #plank #kettlebell #leanmuscle #dxb #dubai #instafit #burjalarab #onlyladies #sportygirls #bikinibody

Are you losing body fat?🤔
Follow @fitfuelness
Follow @fitfuelness 
By @noexcusescommunity
-
Fat loss is a simple process; if you eat in a slight caloric deficit to lose weight and consume adequate protein/apply progressive overload in the gym to maintain muscle you will lose fat. ✅
-
If you’re not losing fat you’re either eating too much food or not exercising enough so whichever change you need to make, get started with it.
-
-
-
-
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

Are you losing body fat?🤔
Follow @fitfuelness
Follow @fitfuelness
By @noexcusescommunity
-
Fat loss is a simple process; if you eat in a slight caloric deficit to lose weight and consume adequate protein/apply progressive overload in the gym to maintain muscle you will lose fat. ✅
-
If you’re not losing fat you’re either eating too much food or not exercising enough so whichever change you need to make, get started with it.
-
-
-
-
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

3 QUICK MEALS TO GAIN SIZE by @theskinnysurvivor🔨⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are three meal templates to build a quick meal to build muscle! ⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It only takes 3 steps to make a great meal for gaining size✅⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Keep it simple and you will get great results!👊🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

3 QUICK MEALS TO GAIN SIZE by @theskinnysurvivor 🔨⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are three meal templates to build a quick meal to build muscle! ⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It only takes 3 steps to make a great meal for gaining size✅⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Keep it simple and you will get great results!👊🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

HOW TO BUILD HUGE LEGS by @theskinnysurvivor 🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Struggling to build leg size? Here is an example of an effective workout you can follow to build massive legs.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make sure to save this for later and tag a friend below!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

HOW TO BUILD HUGE LEGS by @theskinnysurvivor 🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Struggling to build leg size? Here is an example of an effective workout you can follow to build massive legs.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make sure to save this for later and tag a friend below!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

FULL BUCKET by @james_clear⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
In your day-to-day life, there are things that fill your bucket up. These are inputs like sleep, nutrition, meditation, stretching, laughter.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are also forces that drain the water from your bucket. These are outputs like lifting weights or running, stress from work or school, relationship problems.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The forces that drain your bucket aren't all negative, of course. To live a productive life, it can be important to have some of things flowing out of your bucket. Working hard in the gym, at school, or at the office allows you to produce something of value.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
These outputs are cumulative. Even a little leak can result in significant water loss over time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to keep your bucket full, you have two options.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Refill your bucket on a regular basis. That means catching up on sleep, making time for laughter and fun, eating enough to maintain solid energy levels, and otherwise making time for recovery.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Let the stressors in your life accumulate and drain your bucket. Once you hit empty, your body will force you to rest through injury and illness.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Recovery is not negotiable. You can either make time to rest and rejuvenate now or make time to be sick and injured later. Keep your bucket full.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #healthyme

FULL BUCKET by @james_clear ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
In your day-to-day life, there are things that fill your bucket up. These are inputs like sleep, nutrition, meditation, stretching, laughter.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are also forces that drain the water from your bucket. These are outputs like lifting weights or running, stress from work or school, relationship problems.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The forces that drain your bucket aren't all negative, of course. To live a productive life, it can be important to have some of things flowing out of your bucket. Working hard in the gym, at school, or at the office allows you to produce something of value.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
These outputs are cumulative. Even a little leak can result in significant water loss over time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to keep your bucket full, you have two options.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Refill your bucket on a regular basis. That means catching up on sleep, making time for laughter and fun, eating enough to maintain solid energy levels, and otherwise making time for recovery.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Let the stressors in your life accumulate and drain your bucket. Once you hit empty, your body will force you to rest through injury and illness.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Recovery is not negotiable. You can either make time to rest and rejuvenate now or make time to be sick and injured later. Keep your bucket full.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #healthyme

BCAA'S by @kruckifitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
BCAA's (Branched Chain Amino Acids) have become a very popular supplement as of late. Many people are convinced that you absolutely need it in order to recover properly, but the truth is, as long as you are consuming enough protein each day, then BCAA's really aren't necessary to have.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The only times they may serve useful is in the following situations:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) You train fasted⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) You are in a caloric deficit⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) You simply want to add some flavor to your water⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now, that being said, you don't NEED BCAA's in those scenarios, but they can be helpful⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag someone who you think this could help!👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

BCAA'S by @kruckifitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
BCAA's (Branched Chain Amino Acids) have become a very popular supplement as of late. Many people are convinced that you absolutely need it in order to recover properly, but the truth is, as long as you are consuming enough protein each day, then BCAA's really aren't necessary to have.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The only times they may serve useful is in the following situations:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) You train fasted⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) You are in a caloric deficit⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) You simply want to add some flavor to your water⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now, that being said, you don't NEED BCAA's in those scenarios, but they can be helpful⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag someone who you think this could help!👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

4 DRINKS TO HELP YOU GAIN WEIGHT by @theskinnysurvivor 💪🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
What little tricks do you do to help you gain weight?🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sometimes you have to get into a calorie surplus via unorthodox methods. Liquid calories can be an excellent tool to help you accomplish this.💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Liquid Calories aren’t very satitating, meaning you can consume a lot of them and not feel that full. Best part? They are extremely quick and normally cheaper to consume.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The nutrient density may not be as high as other foods, but if the goal is simply to help you achieve a surplus and the rest of your calories are coming from nutrient dense foods, then you should be fine.📝✅⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share this with someone who you think this could help!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

4 DRINKS TO HELP YOU GAIN WEIGHT by @theskinnysurvivor 💪🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
What little tricks do you do to help you gain weight?🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sometimes you have to get into a calorie surplus via unorthodox methods. Liquid calories can be an excellent tool to help you accomplish this.💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Liquid Calories aren’t very satitating, meaning you can consume a lot of them and not feel that full. Best part? They are extremely quick and normally cheaper to consume.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The nutrient density may not be as high as other foods, but if the goal is simply to help you achieve a surplus and the rest of your calories are coming from nutrient dense foods, then you should be fine.📝✅⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share this with someone who you think this could help!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

THE BEST TEMPO FOR MUSCLE by @jmaxfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Changing tempo is an important aspect to building muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your next workout, I want you to try this:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use a 4122 tempo. This means: lower the weight for 4 seconds, hold the stretched position for 1 second, contract the muscle and raise the weight for 2 seconds, and then hold the peak contraction for 2 seconds. That’s 1 rep! Do 3 sets of 8-12 reps like this and you will be super sore tomorrow.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The key to muscle growth is to use the mind-to-muscle connection. I want you to feel the muscle working, and contract the muscle as hard as possible.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
SQUEEZE!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
And watch those wrist rockets!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

THE BEST TEMPO FOR MUSCLE by @jmaxfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Changing tempo is an important aspect to building muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your next workout, I want you to try this:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use a 4122 tempo. This means: lower the weight for 4 seconds, hold the stretched position for 1 second, contract the muscle and raise the weight for 2 seconds, and then hold the peak contraction for 2 seconds. That’s 1 rep! Do 3 sets of 8-12 reps like this and you will be super sore tomorrow.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The key to muscle growth is to use the mind-to-muscle connection. I want you to feel the muscle working, and contract the muscle as hard as possible.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
SQUEEZE!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
And watch those wrist rockets!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
FAT LOSS OR MUSCLE GAIN? WHAT'S YOUR 2020 GOAL?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit: @fitness_tipsters⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment/tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
- #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitnesslife #fitnessgoals #fitnessfreak #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #gymrat #gymlife⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme #8020rule

🚨FOLLOW @tomthetrainerfitness TODAY IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
FAT LOSS OR MUSCLE GAIN? WHAT'S YOUR 2020 GOAL?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit: @fitness_tipsters ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment/tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
- #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitnesslife #fitnessgoals #fitnessfreak #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #gymrat #gymlife ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme #8020rule

Bootcamp with HulkFit every Tuesday and Thursday evening...also Sunday mornings 
Come get fit with a group of woman who empower each other with motivation $375 8 weeks unlimited training $125 monthly for bootcamp membership 
Dm for training and Herbalife nutrition 
Let’s maximize your results and change your life .
.
.
.
.
#changeyourlife #circuitworkout #circuittraining #transformation #achieveyourgoals #njpersonaltrainer #atlantafitness #personaltrainernyc #gymfreaks #looseweight #greatnessiswithin #gymjunkies #fitness #fitnessaddicts #personaltrainer #crosstraining #fit #inspiration #workoutstyle #fitnessmotivation #cardio #inspirationalquotes #personaltrainernj #buildmuscles #trainathome #changeyourlifewithdavid #personaltrainerdavid #workoutinspiration #fitgals #activeessex via @hashtagexpert

Bootcamp with HulkFit every Tuesday and Thursday evening...also Sunday mornings
Come get fit with a group of woman who empower each other with motivation $375 8 weeks unlimited training $125 monthly for bootcamp membership
Dm for training and Herbalife nutrition
Let’s maximize your results and change your life .
.
.
.
.
#changeyourlife #circuitworkout #circuittraining #transformation #achieveyourgoals #njpersonaltrainer #atlantafitness #personaltrainernyc #gymfreaks #looseweight #greatnessiswithin #gymjunkies #fitness #fitnessaddicts #personaltrainer #crosstraining #fit #inspiration #workoutstyle #fitnessmotivation #cardio #inspirationalquotes #personaltrainernj #buildmuscles #trainathome #changeyourlifewithdavid #personaltrainerdavid #workoutinspiration #fitgals #activeessex via @hashtagexpert

Tag someone who you think this could help!👇
Credits: @monsterwolffitness
➖➖➖➖➖
Follow 🔻
@bodybuilding.posts 
@bodybuilding.posts 
@bodybuilding.posts
Follow 🔺
➖➖➖➖➖
💥Keep grinding!💥

Tag someone who you think this could help!👇
Credits: @monsterwolffitness
➖➖➖➖➖
Follow 🔻
@bodybuilding.posts
@bodybuilding.posts
@bodybuilding.posts
Follow 🔺
➖➖➖➖➖
💥Keep grinding!💥

#Repost @noexcusescommunity
• • • • • •
Do you know what 40g of protein looks like?🤔
-
By (@noexcusescommunity
-
The research on the subject is clear 40g of protein will almost certainly maximise muscle protein synthesis in all individuals from a small skinny girl to a huge steroid taking bodybuilder. For this reason I wanted to show you all 6 simple ways of eating 40g of protein.
-
Intact 5 simple ways. I often see people compare the protein intake of steak to broccoli and I really don’t understand why when the volume of broccoli needed to match a piece of steak or any other meat is so high. Sure broccoli does contain protein though and can help you hot your goal.
-
I recommend you guys to eat 0.8g of protein per lb of body weight so it may be that you eat over or under 40g a serving, but don’t worry total protein intake is much more important
-
-
-
-
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

#Repost @noexcusescommunity
• • • • • •
Do you know what 40g of protein looks like?🤔
-
By (@noexcusescommunity
-
The research on the subject is clear 40g of protein will almost certainly maximise muscle protein synthesis in all individuals from a small skinny girl to a huge steroid taking bodybuilder. For this reason I wanted to show you all 6 simple ways of eating 40g of protein.
-
Intact 5 simple ways. I often see people compare the protein intake of steak to broccoli and I really don’t understand why when the volume of broccoli needed to match a piece of steak or any other meat is so high. Sure broccoli does contain protein though and can help you hot your goal.
-
I recommend you guys to eat 0.8g of protein per lb of body weight so it may be that you eat over or under 40g a serving, but don’t worry total protein intake is much more important
-
-
-
-
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

Why wait until January 1st? by @grantgirsky⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Too often I hear time & time again…⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
”I’ll just wait until after the holidays to start working on my health & fitness goals.”⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
My question to you…⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why wait…?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to know the biggest difference between starting today & starting on Jan 1st…?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
…A more crowded gym. 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
But seriously…⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Imagine how awesome it would be to roll into the New Year with some awesome new habits & routines already established?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Think how much closer you’d be to achieving your goals with:⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️61 Days⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️30 Workouts⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️183 Meals⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️1 New Mindset⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This stuff adds up!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t underestimate the progress you can make by just starting!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend that’s going to get a head start with you!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

Why wait until January 1st? by @grantgirsky ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Too often I hear time & time again…⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
”I’ll just wait until after the holidays to start working on my health & fitness goals.”⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
My question to you…⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why wait…?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to know the biggest difference between starting today & starting on Jan 1st…?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
…A more crowded gym. 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
But seriously…⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Imagine how awesome it would be to roll into the New Year with some awesome new habits & routines already established?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Think how much closer you’d be to achieving your goals with:⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️61 Days⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️30 Workouts⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️183 Meals⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️1 New Mindset⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This stuff adds up!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t underestimate the progress you can make by just starting!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend that’s going to get a head start with you!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

Do you train legs? By @smurray_32⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, unlike training for strength where the focus is on high intensities (>85%1RM), lower volumes (1-5r) & minimal emphasis on TUT, research shows that to max. hypertrophy, one needs to train with more moderate intensities (6–12r or 70-85%1RM) & higher volumes focusing on applying TUT to a given muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Exercises (quads): Though back squats (BS) are associated with grater increases in strength & athletic performance, for hypertrophy, quad activity is significantly greater during a front squat especially with increasing depths thus seemingly a superior variation to max. growth. Following a BS for additional volume, both a step up & lunge have shown to elicit high quad & glute activity & actually shown to OUTPERFORM BS for VL activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Exercises (hams): Ham activity during squats is almost HALF that of isolation exercises as they act to BOTH etx. the hip & flx. the knee.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Exercises (glutes): Though both BS & RDLs target the glutes they have still shown to be inferior exercises to a thrust variation thus for max glute development a thrust is key⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
VOLUME/FREQUENCY: Dr Israetel suggests that 12-18sets/wk of quads & hams with a frequency of ~2x/wk(heavy+light day) is enough to max. growth & limit recovery issues⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

Do you train legs? By @smurray_32 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, unlike training for strength where the focus is on high intensities (>85%1RM), lower volumes (1-5r) & minimal emphasis on TUT, research shows that to max. hypertrophy, one needs to train with more moderate intensities (6–12r or 70-85%1RM) & higher volumes focusing on applying TUT to a given muscle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Exercises (quads): Though back squats (BS) are associated with grater increases in strength & athletic performance, for hypertrophy, quad activity is significantly greater during a front squat especially with increasing depths thus seemingly a superior variation to max. growth. Following a BS for additional volume, both a step up & lunge have shown to elicit high quad & glute activity & actually shown to OUTPERFORM BS for VL activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Exercises (hams): Ham activity during squats is almost HALF that of isolation exercises as they act to BOTH etx. the hip & flx. the knee.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Exercises (glutes): Though both BS & RDLs target the glutes they have still shown to be inferior exercises to a thrust variation thus for max glute development a thrust is key⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
VOLUME/FREQUENCY: Dr Israetel suggests that 12-18sets/wk of quads & hams with a frequency of ~2x/wk(heavy+light day) is enough to max. growth & limit recovery issues⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

🔥HOW TO LEAN BULK🔥
-
By (@noexcusescommunity)
-
It is pretty safe to say that everyone wants to have a muscular, lean physique. Getting that muscular physique is going to take a lot of hard work and dedication. With all of the different bulking programs out there it is easy to become lost and confused as to what is the correct way to gain muscle.
-
To keep your gains lean you want to gain at a rate of about 0.5-1 pound per week. If you don’t track your progress then you won’t know if you aren’t gaining at all or if you are gaining too fast and adding unnecessary body fat.
-
You will most likely gain some fat when bulking. In order to gain muscle you have to eat more calories than you burn and doing so can lead to some fat gain. The best approach is to eat sufficient calories to gain muscle but don’t get crazy with your eating and still doing some cardio to maintain cardiovascular health.
-
I recommend doing 2-3, 20-30 minute sessions of cardio each week while bulking (ideally on a non-weight training day) to maintain cardiovascular health and keep you fit.
-
One of the best ways to know if you are gaining muscle is if you are getting stronger. While it is possible to gain strength without gaining size for the most part if you are gaining strength you will gain size.
-
Remember you grow outside of the gym! Your workouts serve as the stimulus for muscle growth but if you are not getting adequate rest and recovery time between workouts your results will suffer. I recommend weight training 4-5 times per week max.
-
We all know the importance of protein for muscle growth, so make sure you are eating 1-1.5 grams of protein per pound of bodyweight every day. If you are having trouble eating enough protein, adding in protein shakes is an easy way to boost your protein intake.
-
-
-
-
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

🔥HOW TO LEAN BULK🔥
-
By (@noexcusescommunity )
-
It is pretty safe to say that everyone wants to have a muscular, lean physique. Getting that muscular physique is going to take a lot of hard work and dedication. With all of the different bulking programs out there it is easy to become lost and confused as to what is the correct way to gain muscle.
-
To keep your gains lean you want to gain at a rate of about 0.5-1 pound per week. If you don’t track your progress then you won’t know if you aren’t gaining at all or if you are gaining too fast and adding unnecessary body fat.
-
You will most likely gain some fat when bulking. In order to gain muscle you have to eat more calories than you burn and doing so can lead to some fat gain. The best approach is to eat sufficient calories to gain muscle but don’t get crazy with your eating and still doing some cardio to maintain cardiovascular health.
-
I recommend doing 2-3, 20-30 minute sessions of cardio each week while bulking (ideally on a non-weight training day) to maintain cardiovascular health and keep you fit.
-
One of the best ways to know if you are gaining muscle is if you are getting stronger. While it is possible to gain strength without gaining size for the most part if you are gaining strength you will gain size.
-
Remember you grow outside of the gym! Your workouts serve as the stimulus for muscle growth but if you are not getting adequate rest and recovery time between workouts your results will suffer. I recommend weight training 4-5 times per week max.
-
We all know the importance of protein for muscle growth, so make sure you are eating 1-1.5 grams of protein per pound of bodyweight every day. If you are having trouble eating enough protein, adding in protein shakes is an easy way to boost your protein intake.
-
-
-
-
#musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles
#fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife
#musclegain #getstrong #onlinecoaching #chestday #fitfamuk
#fitfamgermany #fitfamde #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #getjacked #workouttips #gymbeast #musclebuilding #gainsize

📝 Create Your Own Upper Body Workout by @jonashereora⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹 I used to go to the gym without a program and just pick up some weights and do an exercise here and there. As you can imagine, this didn't lead ANYWHERE.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹 I don't want you to get into a similar situation, so here's an easy way to create a workout that YOU like and want to do, and keeping it SIMPLE will make you come back to it over and over, which is what will get you the result you want!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹 Here's how it works for Muscle Growth:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pick 1-2 exercises per body part, and perform 2-4 sets with 6-15 reps.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to increase your Strength:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pick 1-2 exercises per body part, perform 2-6 sets with 2-6 reps.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹 Consistency is key, so remember to find a mix that you enjoy doing, and keep progressing by adding more weight (or reps, less rest time, etc.) over time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag someone who you think this could help!👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

📝 Create Your Own Upper Body Workout by @jonashereora ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹 I used to go to the gym without a program and just pick up some weights and do an exercise here and there. As you can imagine, this didn't lead ANYWHERE.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹 I don't want you to get into a similar situation, so here's an easy way to create a workout that YOU like and want to do, and keeping it SIMPLE will make you come back to it over and over, which is what will get you the result you want!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹 Here's how it works for Muscle Growth:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pick 1-2 exercises per body part, and perform 2-4 sets with 6-15 reps.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to increase your Strength:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pick 1-2 exercises per body part, perform 2-6 sets with 2-6 reps.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹 Consistency is key, so remember to find a mix that you enjoy doing, and keep progressing by adding more weight (or reps, less rest time, etc.) over time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag someone who you think this could help!👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥- STAY DEDICATED -🔥

GYM BAG 101 by @thefitnessnco 🥊⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Beginners typically struggle with the fact of not knowing what to include in there gym bags‼️ Therefore they'll just bring a bottle of water and there phone/earphones 📱⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here is a post on 7 things that MUST be in your gym bag to feel at home in the gym 💪‼️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow - @thefitnessnco 💪💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow - @thefitnessnco 💪💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

GYM BAG 101 by @thefitnessnco 🥊⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Beginners typically struggle with the fact of not knowing what to include in there gym bags‼️ Therefore they'll just bring a bottle of water and there phone/earphones 📱⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here is a post on 7 things that MUST be in your gym bag to feel at home in the gym 💪‼️⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖➖➖➖➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow - @thefitnessnco 💪💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow - @thefitnessnco 💪💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#buildmuscle #muscle #gainweight #bulkup #gainmuscle #gainsize #jacked #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles #fitnesslife #fitnessgoals #fitnessfreak #gymrat #gymlife #musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #gymtraining #weightgain #musclegain #muscletips #healthyme

9 High-Calorie Foods by @musclemonsters
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1. Peanut Butter: 1 serving of peanut butter contains about 200kcal. That doesn’t include the bread you spread it over; that’s another 150kcal. Multiply that by two because no one eats just one peanut butter sandwich, and you’ve got a 700kcal of creamy deliciousness in a matter of minutes. 
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2. & 3. Nuts & Seeds: Whether it’s almonds, pecans, sunflower seeds, or pistachios, nuts and seeds all pack a powerful punch of micronutrients and essential fatty acids. But if that isn’t enough to have you putting nuts in your mouth, consider this: one small handful of nuts (or seeds) contains about 200kcal. 
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4. Dark Chocolate: Not only is it high in fiber, rich in micronutrients like magnesium and iron, and packed with antioxidants, but dark chocolate also raises HDL and protects LDL against oxidation. With over 600kcal in one bar, it’s a good excuse to have dessert when your goal is to build muscle. 
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5. Avocado: mass the avocado up and use it as a spread for your sandwiches or burgers to increase total calories.
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6. Milk: One glass of chocolate milk contains a little over 200kcal. Having one glass with breakfast and another before bed will add over 400kcal to your daily intake.
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7. Cheddar Cheese: melt some cheddar cheese onto your eggs and add an additional ~400kcal of creamy goodness.
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8. Bacon & 9. Sirloin: Add some bacon or steak to top off your breakfast and add another 300kcal to your daily intake.

9 High-Calorie Foods by @musclemonsters
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1. Peanut Butter: 1 serving of peanut butter contains about 200kcal. That doesn’t include the bread you spread it over; that’s another 150kcal. Multiply that by two because no one eats just one peanut butter sandwich, and you’ve got a 700kcal of creamy deliciousness in a matter of minutes.
_
2. & 3. Nuts & Seeds: Whether it’s almonds, pecans, sunflower seeds, or pistachios, nuts and seeds all pack a powerful punch of micronutrients and essential fatty acids. But if that isn’t enough to have you putting nuts in your mouth, consider this: one small handful of nuts (or seeds) contains about 200kcal.
_
4. Dark Chocolate: Not only is it high in fiber, rich in micronutrients like magnesium and iron, and packed with antioxidants, but dark chocolate also raises HDL and protects LDL against oxidation. With over 600kcal in one bar, it’s a good excuse to have dessert when your goal is to build muscle.
_
5. Avocado: mass the avocado up and use it as a spread for your sandwiches or burgers to increase total calories.
_
6. Milk: One glass of chocolate milk contains a little over 200kcal. Having one glass with breakfast and another before bed will add over 400kcal to your daily intake.
_
7. Cheddar Cheese: melt some cheddar cheese onto your eggs and add an additional ~400kcal of creamy goodness.
_
8. Bacon & 9. Sirloin: Add some bacon or steak to top off your breakfast and add another 300kcal to your daily intake.