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Today I am following up on what it means to trust yourself, and then in turn trust the process. Last year on the left I had a pretty bad setback. Stress and life had gotten to me pretty good. It happens and we as people channel and handle stress differently. Instead of dwelling on the setback I trusted myself to get back on track and created better habits. However this all had to start ✨ mentally ✨ 🌺 If you’re looking to have a transformation like mine you first need to start mentally. Here are a few tips to begin your process of trusting yourself: 
______________________________________ 🌺 Start with small promises to yourself and keep them.
🌺 Set 3 small daily goals and achieve them.
🌺 Identify what you have learned from your mistakes.
🌺 Accept your imperfections. No one is perfect and THATS OKAY ❤️.
🌺 Act and be the person who you want to be, and that represents who you are.
🌺 Work on positive self talk about yourself. 
______________________________________
✨ Change can be scary and hard, but if we take steps to mentally prepare ourselves and build small habits along the way we can do great things ✨

Today I am following up on what it means to trust yourself, and then in turn trust the process. Last year on the left I had a pretty bad setback. Stress and life had gotten to me pretty good. It happens and we as people channel and handle stress differently. Instead of dwelling on the setback I trusted myself to get back on track and created better habits. However this all had to start ✨ mentally ✨ 🌺 If you’re looking to have a transformation like mine you first need to start mentally. Here are a few tips to begin your process of trusting yourself:
______________________________________ 🌺 Start with small promises to yourself and keep them.
🌺 Set 3 small daily goals and achieve them.
🌺 Identify what you have learned from your mistakes.
🌺 Accept your imperfections. No one is perfect and THATS OKAY ❤️.
🌺 Act and be the person who you want to be, and that represents who you are.
🌺 Work on positive self talk about yourself.
______________________________________
✨ Change can be scary and hard, but if we take steps to mentally prepare ourselves and build small habits along the way we can do great things ✨

Cumprindo o dever de casa no estilin @bulkingoficial e com a melhor suplementação @atlheticanutrition 👊🏻💥!!! Boraaaaa família ✌🏼
#Motivation #training #mensphysique #bulking #man #lifestyle #performance

Cumprindo o dever de casa no estilin @bulkingoficial e com a melhor suplementação @atlheticanutrition 👊🏻💥!!! Boraaaaa família ✌🏼
#Motivation #training #mensphysique #bulking #man #lifestyle #performance

a ‘lil flexxx for the weekend ...ok! 😬🙈⁣
⁣
Full week of consistency & settling down from all the travel.. here’s where we’re at.. 🤷🏻‍♀️ ⁣
⁣
First check-in back & reallly holding myself accountable to my goals as we approach the holiday season.⁣
⁣
These next ~2 months into the new year are where most of us slip from our goals ⁣
...the travel plans, gingerbread everything, & home cooking is DANGEROUSSS 😂😅⁣
⁣
With traveling more, I’ve come to learn something new each time & the biggest takeaway here is flexibility.⁣
Traveling doesn’t mean perfect 9 times out of 10, but it always doesn’t mean “throw everything out the window, phuck it 🙃” ⁣
⁣
Breaking out of that “all or nothing” mindset is KEY 🔑 here.⁣

a ‘lil flexxx for the weekend ...ok! 😬🙈⁣

Full week of consistency & settling down from all the travel.. here’s where we’re at.. 🤷🏻‍♀️ ⁣

First check-in back & reallly holding myself accountable to my goals as we approach the holiday season.⁣

These next ~2 months into the new year are where most of us slip from our goals ⁣
...the travel plans, gingerbread everything, & home cooking is DANGEROUSSS 😂😅⁣

With traveling more, I’ve come to learn something new each time & the biggest takeaway here is flexibility.⁣
Traveling doesn’t mean perfect 9 times out of 10, but it always doesn’t mean “throw everything out the window, phuck it 🙃” ⁣

Breaking out of that “all or nothing” mindset is KEY 🔑 here.⁣

It’s a chilly evening tonight 🥶 I hope you’re all wrapped up warm and drinking lots of hot drinks ☕️ -

I hit a massive back and biceps workout earlier which I’m sure will be posted at some point (👀) so stay tuned! -

I cannot deal with the weather right now, cold nights make me so lazy! I just want to crawl under my duvet and watch TV for hours on end. BUT, I stay motivated and make sure I hit my goals everyday. I feel much better for it than when I used to spend most of my life inside! 🤭 The life of a teenager hey! -

I’m trying to get some rest before the work week starts because heaven knows I’ll need it! I hope you’re all feeling well 💓 -

Also, I love how I colour coordinated my hat with my shirt but I did get told I look like a gnome. I’ll rock it I guess ❄️🧣

It’s a chilly evening tonight 🥶 I hope you’re all wrapped up warm and drinking lots of hot drinks ☕️ -

I hit a massive back and biceps workout earlier which I’m sure will be posted at some point (👀) so stay tuned! -

I cannot deal with the weather right now, cold nights make me so lazy! I just want to crawl under my duvet and watch TV for hours on end. BUT, I stay motivated and make sure I hit my goals everyday. I feel much better for it than when I used to spend most of my life inside! 🤭 The life of a teenager hey! -

I’m trying to get some rest before the work week starts because heaven knows I’ll need it! I hope you’re all feeling well 💓 -

Also, I love how I colour coordinated my hat with my shirt but I did get told I look like a gnome. I’ll rock it I guess ❄️🧣

Treino de domingueira com esse casal que eu amo 😍🖤!!!! Hoje quem puxou o treino de deltóides foi o pae @igorsaiter e que treino família 💪🏼💥.... Sempre no estilo @bulkingoficial ALL BLACK / aproveite a black friday, olha o link nos meus stories que tá rolando desconto de até 70% 👊🏻💥!! Boraaaaa 
#bulking #performance #mensphysique #Motivation #training #man #style #allblack #wellness #lifestyle #bodybuilding

Treino de domingueira com esse casal que eu amo 😍🖤!!!! Hoje quem puxou o treino de deltóides foi o pae @igorsaiter e que treino família 💪🏼💥.... Sempre no estilo @bulkingoficial ALL BLACK / aproveite a black friday, olha o link nos meus stories que tá rolando desconto de até 70% 👊🏻💥!! Boraaaaa
#bulking #performance #mensphysique #Motivation #training #man #style #allblack #wellness #lifestyle #bodybuilding

Shoulders and Arms Blaster ⚡️
Full workout:
- Dumbbell Shoulder Presses 4 x 6-8
- Arnold Presses 4 x 10-12
- Seated Dumbbell Side Lateral Raises 5 x 12-15
- Rear Delt Row ss/ Bent Over Flies 4 x 10-12
- Dumbbell Bicep Curls 4 x 6-8
- Dumbbell Skull Crushers 4 x 8-10
- Preacher Hammer Curls 4 x 10
- Dumbbell Tricep Kickbacks 4 x 10
- Seated Machine Curls 5 x 6-10
- Single Arm Tricep Extension 4 x 10
#gym #arms #shoulders #workout #fitspo #gymshark #gains #bulking #training #workout

Shoulders and Arms Blaster ⚡️
Full workout:
- Dumbbell Shoulder Presses 4 x 6-8
- Arnold Presses 4 x 10-12
- Seated Dumbbell Side Lateral Raises 5 x 12-15
- Rear Delt Row ss/ Bent Over Flies 4 x 10-12
- Dumbbell Bicep Curls 4 x 6-8
- Dumbbell Skull Crushers 4 x 8-10
- Preacher Hammer Curls 4 x 10
- Dumbbell Tricep Kickbacks 4 x 10
- Seated Machine Curls 5 x 6-10
- Single Arm Tricep Extension 4 x 10
#gym #arms #shoulders #workout #fitspo #gymshark #gains #bulking #training #workout

Most Recent

DOMS = delayed onset muscle soreness.
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The ouchy that starts about 24 hours after you train and peaks at 48-72 hours after you train.
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What causes DOMS?
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Doing movements you aren’t used to, particularly the eccentric action as this portion of the lift predominantly tears the muscle tissue.
*
Is DOMS related to growth?  Not necessarily... doing unaccustomed exercises doesn’t mean you’re overloading.  Trying something new with moderate to high force or a lot of volume will prolly equate to DOMS but again this does not mean you’re overloading. *
Examples?  Doing db chest press while you normally do barbell however barbell you bench 185 and you only manage to squeeze out 55lb dumbbells.  New movement?  Yes.  Did you overload weight?  Nope.  Assuming you aren’t an elbow bender only while you bench, the range of motion and time under tension should be similar as well.
*
Example 2 - go walk on a decline treadmill for 40 minutes.  DOMS = yes.  Calf growth?  No.
*
Stop shooting for DOMS.  Aim for overload and if DOMS happens, then DOMS happens.
*
Failing to get sore does not mean you had a bad workout.  In fact, I believe getting oversore will only hinder successive exercise sessions and growth is a marathon of consistency - NOT a sprint.
*
Stop judging workouts by DOMS.
*
Stop training specifically for DOMS.
*
Work smart, work hard, and eat carbs 🤗
*
🔥How does it sound - Dylan Schneider🔥🔥🔥🤠

DOMS = delayed onset muscle soreness.
*
The ouchy that starts about 24 hours after you train and peaks at 48-72 hours after you train.
*
What causes DOMS?
*
Doing movements you aren’t used to, particularly the eccentric action as this portion of the lift predominantly tears the muscle tissue.
*
Is DOMS related to growth? Not necessarily... doing unaccustomed exercises doesn’t mean you’re overloading. Trying something new with moderate to high force or a lot of volume will prolly equate to DOMS but again this does not mean you’re overloading. *
Examples? Doing db chest press while you normally do barbell however barbell you bench 185 and you only manage to squeeze out 55lb dumbbells. New movement? Yes. Did you overload weight? Nope. Assuming you aren’t an elbow bender only while you bench, the range of motion and time under tension should be similar as well.
*
Example 2 - go walk on a decline treadmill for 40 minutes. DOMS = yes. Calf growth? No.
*
Stop shooting for DOMS. Aim for overload and if DOMS happens, then DOMS happens.
*
Failing to get sore does not mean you had a bad workout. In fact, I believe getting oversore will only hinder successive exercise sessions and growth is a marathon of consistency - NOT a sprint.
*
Stop judging workouts by DOMS.
*
Stop training specifically for DOMS.
*
Work smart, work hard, and eat carbs 🤗
*
🔥How does it sound - Dylan Schneider🔥🔥🔥🤠

So I know bulking season is in full effect...but somehow I’m leaning out😂😂😂 need that thanksgiving dinner ASAP. (Peep the new specs)
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Shouts out to my people @buckedupsupps for the gear to show off the physique🤪 .
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Checkout my page and BuckedUp.com for all the sups you’ll ever need Use my code “Kill20” to get 20% off your order! 
#gym #gymlife #exercise #strength #muscle #fitness #training #instafit #workout #bulking #lift #beastup #fitness #motivation #inspiration #bodybuildingcom #gymshark #tatted #ink #marines #military #gains #bebetter #healthylife #Illinois #DASBrandAmbassador #GetBuckedUp #DASlabs #deerantlerspray #buckedupsupps #DASlabsFam

So I know bulking season is in full effect...but somehow I’m leaning out😂😂😂 need that thanksgiving dinner ASAP. (Peep the new specs)
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Shouts out to my people @buckedupsupps for the gear to show off the physique🤪 .
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Checkout my page and BuckedUp.com for all the sups you’ll ever need Use my code “Kill20” to get 20% off your order!
#gym #gymlife #exercise #strength #muscle #fitness #training #instafit #workout #bulking #lift #beastup #fitness #motivation #inspiration #bodybuildingcom #gymshark #tatted #ink #marines #military #gains #bebetter #healthylife #Illinois #DASBrandAmbassador #GetBuckedUp #DASlabs #deerantlerspray #buckedupsupps #DASlabsFam

Who said girls can’t lift heavy shit👀. 195 on this beautiful 🌞day. 🎥 @carlosmorales29. #deadlift #girlswholift #legday #bulking #gym #strengthtraining #bikinicompetitor #workout #fitness #lifestyle

Who said girls can’t lift heavy shit👀. 195 on this beautiful 🌞day. 🎥 @carlosmorales29 . #deadlift #girlswholift #legday #bulking #gym #strengthtraining #bikinicompetitor #workout #fitness #lifestyle

Mindset is everything❗️Attention to detail is everything❗️Everyday I strive to address my imperfections & lord knows I’m very tedious when it comes to this lifestyle because every little bit of effort done right or wrong... MATTERS❗️With that being said... Strive To Be Great❗️Invest & put your heart into everything that you do 🙏 🦍
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#sundayfunday #sundayvibes #sunday #legday #neversettle #gorillasquadsa

Mindset is everything❗️Attention to detail is everything❗️Everyday I strive to address my imperfections & lord knows I’m very tedious when it comes to this lifestyle because every little bit of effort done right or wrong... MATTERS❗️With that being said... Strive To Be Great❗️Invest & put your heart into everything that you do 🙏 🦍


#sundayfunday #sundayvibes #sunday #legday #neversettle #gorillasquadsa

Made some pre workout pitas pizzas. Gardein italian sausage, brocolli, spinach, black olives, banana peppers, garlic and Aldi's vegan mozzarella on an onion pita bread. Soooooo good! 
#dinner #vegan #plantbased #eatingwell #pma #vegangains #highprotein #highcarb #workoutfuel #bulking #brocolli #spinach #gardein #pitabread #italian #pizza #veganpizza #instafood #lifestyle #vegansofig #diy #homemade

Made some pre workout pitas pizzas. Gardein italian sausage, brocolli, spinach, black olives, banana peppers, garlic and Aldi's vegan mozzarella on an onion pita bread. Soooooo good!
#dinner #vegan #plantbased #eatingwell #pma #vegangains #highprotein #highcarb #workoutfuel #bulking #brocolli #spinach #gardein #pitabread #italian #pizza #veganpizza #instafood #lifestyle #vegansofig #diy #homemade

vencedor eh  aquele cara que todos os dias ele busca uma versão melhor dele mesmo todos os dias!!!☠️😉
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#mensphisyquepic #bulking #ficamonstroporra #treinofocado💪#musculação💪 #musculaçãomasculina

vencedor eh aquele cara que todos os dias ele busca uma versão melhor dele mesmo todos os dias!!!☠️😉
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#mensphisyquepic #bulking #ficamonstroporra #treinofocado 💪 #musculação 💪 #musculaçãomasculina

Just finished a semester worth of work for one subject in four days 🙌🏽 could literally finish my degree in 3 months if I didn’t have to wait for the exams 🤓 gonna be back to the gym tomorrow working hard on getting that eight pack for next summer 💪🏽 #sixpack #vascular #bodybuilding #university #degree #engineering #gym #fitness #uni #chest #lean #bulking #masse #massöö #friesesitzt #workhard #soon #car

Just finished a semester worth of work for one subject in four days 🙌🏽 could literally finish my degree in 3 months if I didn’t have to wait for the exams 🤓 gonna be back to the gym tomorrow working hard on getting that eight pack for next summer 💪🏽 #sixpack #vascular #bodybuilding #university #degree #engineering #gym #fitness #uni #chest #lean #bulking #masse #massöö #friesesitzt #workhard #soon #car

Bulk went pretty good. 💪

Bulk went pretty good. 💪

”There’s always going to be people in your life that try to put you down, belittle you and to make your dreams seem unaccomplishable. You can’t let others in life write your book for you. You’re the one that has the blank pages and you hold the pen to that.” @guycisternino

”There’s always going to be people in your life that try to put you down, belittle you and to make your dreams seem unaccomplishable. You can’t let others in life write your book for you. You’re the one that has the blank pages and you hold the pen to that.” @guycisternino

Chocolate Chip Pumpkin Spice Muffins 🍂🍁🍃 .
makes 24 mini muffins

Ingredients:
1 cup pure pumpkin puree
1/4 cup maple syrup or raw honey
2 large eggs, room temperature 
½ tbsp vanilla extract
1/3 cup nut butter (almond, cashew, or peanut butter)
1/3 cup unsweetened almond milk 
2 ⅓ cup ground oats/oat flour 
1 tsp baking powder
½ tsp baking soda
1/4 tsp of sea salt
1 Tbsp pumpkin spice seasoning 
½ cup dark chocolate chips (+ more to sprinkle on top) 
coconut cooking oil spray

Instructions:

Preheat your oven to 350 degrees f.

In a food processor or blender, add all the wet ingredients: pumpkin puree, maple syrup, eggs, vanilla extract, milk, and almond butter. Blend until smooth.

In a bowl whisk all the dry ingredients: oats, baking powder, baking soda, sea salt and pumpkin spice. Whisk well and carefully add dry ingredients into your processor. Pulse just until incorporated. You might need to stop and scrape the sides of the blender with a spatula, then pulse again.

Fold/stir in your chocolate chips.

Lightly spray two 12 mini muffin tins or silicone molds with coconut cooking oil spray, then evenly divide the pumpkin batter. Add only 3/4 capacity of each muffin cup. Sprinkle with a few extra chocolate chips of desired.

Bake for 12-15 minutes. Check inserting a toothpick into the center, to make sure that the muffins are fully cooked. 
Let your muffins cool on a wire rack.

Chocolate Chip Pumpkin Spice Muffins 🍂🍁🍃 .
makes 24 mini muffins

Ingredients:
1 cup pure pumpkin puree
1/4 cup maple syrup or raw honey
2 large eggs, room temperature
½ tbsp vanilla extract
1/3 cup nut butter (almond, cashew, or peanut butter)
1/3 cup unsweetened almond milk
2 ⅓ cup ground oats/oat flour
1 tsp baking powder
½ tsp baking soda
1/4 tsp of sea salt
1 Tbsp pumpkin spice seasoning
½ cup dark chocolate chips (+ more to sprinkle on top)
coconut cooking oil spray

Instructions:

Preheat your oven to 350 degrees f.

In a food processor or blender, add all the wet ingredients: pumpkin puree, maple syrup, eggs, vanilla extract, milk, and almond butter. Blend until smooth.

In a bowl whisk all the dry ingredients: oats, baking powder, baking soda, sea salt and pumpkin spice. Whisk well and carefully add dry ingredients into your processor. Pulse just until incorporated. You might need to stop and scrape the sides of the blender with a spatula, then pulse again.

Fold/stir in your chocolate chips.

Lightly spray two 12 mini muffin tins or silicone molds with coconut cooking oil spray, then evenly divide the pumpkin batter. Add only 3/4 capacity of each muffin cup. Sprinkle with a few extra chocolate chips of desired.

Bake for 12-15 minutes. Check inserting a toothpick into the center, to make sure that the muffins are fully cooked.
Let your muffins cool on a wire rack.

Life’s unpredictable, be like life. Through fitness and exploring the unseen, we grow strong, together!
Come with me on a journey to see the world from an on-the-go perspective. Live life, one pitstop at a moment.

Life’s unpredictable, be like life. Through fitness and exploring the unseen, we grow strong, together!
Come with me on a journey to see the world from an on-the-go perspective. Live life, one pitstop at a moment.

VELOCITY X STRENGTH = POWER.

Proud to announce that i am now officially an ambassador for VXS gymwear an up and coming brand with top quality products and all at reasonable prices. 
Head over to their site now and check out there goods and don’t forget to use my PromoCode:LSPT2019 to receive 10% off your orders 
Www.vxsgymwear.com
@vxsgymwear @teamvxs #gym #gymgear #gymlife #gymwear #ironaddict #vxsgymwear #bulking #traininsane #bodybuilding #gymrat #gymmotivation #fitfam #bro #fitness

VELOCITY X STRENGTH = POWER.

Proud to announce that i am now officially an ambassador for VXS gymwear an up and coming brand with top quality products and all at reasonable prices.
Head over to their site now and check out there goods and don’t forget to use my PromoCode:LSPT2019 to receive 10% off your orders
Www.vxsgymwear.com
@vxsgymwear @teamvxs #gym #gymgear #gymlife #gymwear #ironaddict #vxsgymwear #bulking #traininsane #bodybuilding #gymrat #gymmotivation #fitfam #bro #fitness

Post leg day for me feeling peachy 🍑
If u wanna check out what I did for my workout, go take a look at the previous post! •
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#fitmodel#legday#booty#bootylicious#latina#fitmodel#fit#fitnessmotivation#fitmotvation#girlswhosquat#girlswholift#wlyg#cls_sportswear#clsbabe#wescoutusa#mode#modeling#bulking

Post leg day for me feeling peachy 🍑
If u wanna check out what I did for my workout, go take a look at the previous post! •







#fitmodel #legday #booty #bootylicious #latina #fitmodel #fit #fitnessmotivation #fitmotvation #girlswhosquat #girlswholift #wlyg #cls_sportswear #clsbabe #wescoutusa #mode #modeling #bulking

Which of these squat variations is correct?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In my most recent post, I mentioned RPE to be a pretty ineffective tool for calculating progress if you’re unable specify how you’re performing an exercise and replicate each rep to match the specification.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For example, if your squat position looks like the example on the left during your first session, and the example on the right during your next session, you can practically say you’re performing a completely different exercise - so there’s no relativity in comparing RPE’s.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Answering the initial question, both squat variations are correct and incorrect.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meaning, the example on the left is likely going to emphasize more glute activation than quad, which would be the incorrect variation for someone looking to emphasize quad development and correct for someone looking to emphasize glute development through the squat - vice versa for the example on the right.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Details matter.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#hardgainer #hardgainers #hardgainercrew #strongaf #liftheavy #liftsmart #buildmuscle #bulkingseason #bulking #skwats #squats #squatday

Which of these squat variations is correct?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In my most recent post, I mentioned RPE to be a pretty ineffective tool for calculating progress if you’re unable specify how you’re performing an exercise and replicate each rep to match the specification.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For example, if your squat position looks like the example on the left during your first session, and the example on the right during your next session, you can practically say you’re performing a completely different exercise - so there’s no relativity in comparing RPE’s.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Answering the initial question, both squat variations are correct and incorrect.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meaning, the example on the left is likely going to emphasize more glute activation than quad, which would be the incorrect variation for someone looking to emphasize quad development and correct for someone looking to emphasize glute development through the squat - vice versa for the example on the right.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Details matter.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#hardgainer #hardgainers #hardgainercrew #strongaf #liftheavy #liftsmart #buildmuscle #bulkingseason #bulking #skwats #squats #squatday

✨happy Sunday!!✨ absolutely destroyed my quads and glutes today!! These new @alphalete leggings are to die for and I want to buy like 50 more pairs, whoops! The best part of today though... was going to the Christmas tree shop 🥰 The holiday season is getting closer and I’m thinking of making a post soon about thanksgiving dinner/holiday food anxiety!! Comment and let me know if wanna see that! Kill those workouts this week! Make sure to start your Monday off strong and the week will follow💪🏼

✨happy Sunday!!✨ absolutely destroyed my quads and glutes today!! These new @alphalete leggings are to die for and I want to buy like 50 more pairs, whoops! The best part of today though... was going to the Christmas tree shop 🥰 The holiday season is getting closer and I’m thinking of making a post soon about thanksgiving dinner/holiday food anxiety!! Comment and let me know if wanna see that! Kill those workouts this week! Make sure to start your Monday off strong and the week will follow💪🏼

Seasons change and I like it when its cold ❄️

Seasons change and I like it when its cold ❄️

Picture 1:
28/7/19
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Picture 2:
15/11/19
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4 Month Comparison
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Sometime you need to stop and look at how far you have come already. The first photo is from 4 months ago and this one was taken last week. I’m so proud of how far I’ve come already but am more determined than ever to keep strengthening and improving my body! -
A massive thing I have found is how training has improved my mental health. Arnold Schwarzenegger one said “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” And honestly it’s so true, my anxiety levels gave decreases, along with my stress level and my happiness is through the roof because I’m finally beginning to be happy with my body. -
I’ve had a few people ask me what I do at the gym training wise and I’m thinking of making a few posts on here to show you guys? What do you think? -
Big love
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#transformationtuesday #transformation #fitness #gym #gymmotivation #performer #fitnessmotivation #goalsetting #bulking #mass #muscle #musclescience #muscles

Picture 1:
28/7/19

Picture 2:
15/11/19

4 Month Comparison

Sometime you need to stop and look at how far you have come already. The first photo is from 4 months ago and this one was taken last week. I’m so proud of how far I’ve come already but am more determined than ever to keep strengthening and improving my body! -
A massive thing I have found is how training has improved my mental health. Arnold Schwarzenegger one said “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” And honestly it’s so true, my anxiety levels gave decreases, along with my stress level and my happiness is through the roof because I’m finally beginning to be happy with my body. -
I’ve had a few people ask me what I do at the gym training wise and I’m thinking of making a few posts on here to show you guys? What do you think? -
Big love
-
-
-
-
-
-
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#transformationtuesday #transformation #fitness #gym #gymmotivation #performer #fitnessmotivation #goalsetting #bulking #mass #muscle #musclescience #muscles

Get you a hype man like @jimmysheehan16 🗣🗣🗣 #BeAPhenom #TeamPhenom

Get you a hype man like @jimmysheehan16 🗣🗣🗣 #BeAPhenom #TeamPhenom

“No one cared who I was until I put on the mass” - Probably Bane.
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#10yearchallenge #imstillsmall #bulking #mass #fitness #justeat #60lbdifference #gymlife

“No one cared who I was until I put on the mass” - Probably Bane.
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#10yearchallenge #imstillsmall #bulking #mass #fitness #justeat #60lbdifference #gymlife

~ BULKING OR LEANING OUT? ‼️
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Although I do love eating more & doing ALOT LESS cardio, leaning out has always been my preference.
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I don’t mind restricting myself to eating more nutrient dense foods (as opposed to empty calories) & adding in time for cardio (in the spring/summer) 👍🏼 •
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What do you guys prefer of the two BULKING OR LEANING OUT❓👇🏼 •

~ BULKING OR LEANING OUT? ‼️

Although I do love eating more & doing ALOT LESS cardio, leaning out has always been my preference.

I don’t mind restricting myself to eating more nutrient dense foods (as opposed to empty calories) & adding in time for cardio (in the spring/summer) 👍🏼 •

What do you guys prefer of the two BULKING OR LEANING OUT❓👇🏼 •

PB Banana Cheesecake Bowl🍌
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On a very rare occasion, I struggle to meet my #carbs goal for the day🤷🏻‍♀️ So I threw this together from stuff that I had in my pantry, and it was definitely worth sharing!💃🏻
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👩🏻‍🍳Ingredients: 🍌 3oz banana 🥜 3 tbsp @pbfit.official 🍫 8g cacao nibs
🍰 8g cheesecake SF/FF jello mix
🥣 85g Greek yogurt 🥄 6g chia seeds
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📝
• Stir the jello mix into the Greek yogurt
• Separately, mix up your PBFit with water
• Slap those two together in a bowl & add in toppings
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The first picture is what Instagram likes to see...the second picture is what this will actually look like👀
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Macros: • 303 cal
• 18.8 P
• 42.4 C
• 7.2 F
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Make it. Eat it. 🍽 .
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#countingmacros #macros #food #recipes #easyrecipes #snacks #healthyfood #bulking #bulkseason #iifym #healthyeating #fitnesslifestyle #foodpics #fitmom #girlsthatlift #macrofriendly #s2faction #sweettreats #sweettooth #healthysweets #healthysnacks

PB Banana Cheesecake Bowl🍌
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.
On a very rare occasion, I struggle to meet my #carbs goal for the day🤷🏻‍♀️ So I threw this together from stuff that I had in my pantry, and it was definitely worth sharing!💃🏻
.
.
👩🏻‍🍳Ingredients: 🍌 3oz banana 🥜 3 tbsp @pbfit.official 🍫 8g cacao nibs
🍰 8g cheesecake SF/FF jello mix
🥣 85g Greek yogurt 🥄 6g chia seeds
.
.
📝
• Stir the jello mix into the Greek yogurt
• Separately, mix up your PBFit with water
• Slap those two together in a bowl & add in toppings
.
.
The first picture is what Instagram likes to see...the second picture is what this will actually look like👀
.
.
Macros: • 303 cal
• 18.8 P
• 42.4 C
• 7.2 F
.
.
Make it. Eat it. 🍽 .
.
.
.
#countingmacros #macros #food #recipes #easyrecipes #snacks #healthyfood #bulking #bulkseason #iifym #healthyeating #fitnesslifestyle #foodpics #fitmom #girlsthatlift #macrofriendly #s2faction #sweettreats #sweettooth #healthysweets #healthysnacks

Working on my form today! 
Biceps - working on my bicep curls as I tend not to activate my core as much as I should. I started with a low weight (15kg) then after a couple of sets went up to 25 kg and then one se of 30kg. 💪🏼💪🏼 •
Core - I enjoy pull-ups but find it incredibly hard not to swing on my initial pull up. I tried today to slow them down and really put emphasis on coming all the way down and up. I done 5 sets so hopefully it helped. 🤞🤞 •
Overall I am enjoying the gym in general quite a bit at the moment and feel like the diet I am aiming for is slowly becoming normal! Here’s to more progress! 
#savingskinnylives 
@optimumnutrition_uk @myproteinuk @evossiexplore @thesportandwellbeinghub @loyalfitness @calmcoffeecompany 
#bulking #progress #fitness #fitnessuk #fituk #gymuk #bulking #fitnessmotivation #fit #fitfam #gym #optimumnutrition #proven #sport #gymmotivation #gymlife #gains #savingskinnylives

Working on my form today!
Biceps - working on my bicep curls as I tend not to activate my core as much as I should. I started with a low weight (15kg) then after a couple of sets went up to 25 kg and then one se of 30kg. 💪🏼💪🏼 •
Core - I enjoy pull-ups but find it incredibly hard not to swing on my initial pull up. I tried today to slow them down and really put emphasis on coming all the way down and up. I done 5 sets so hopefully it helped. 🤞🤞 •
Overall I am enjoying the gym in general quite a bit at the moment and feel like the diet I am aiming for is slowly becoming normal! Here’s to more progress!
#savingskinnylives
@optimumnutrition_uk @myproteinuk @evossiexplore @thesportandwellbeinghub @loyalfitness @calmcoffeecompany
#bulking #progress #fitness #fitnessuk #fituk #gymuk #bulking #fitnessmotivation #fit #fitfam #gym #optimumnutrition #proven #sport #gymmotivation #gymlife #gains #savingskinnylives

💥 @nestor_vargas_ 💥
Nestor is one of my guys, who will be embarking on his first contest prep in 2020.
He will be doing Men’s physique, where I believe he will do great! Mind you.. he can’t even legally drink 😂

Our focus currently:
✅ Improve chest and delts
✅ Improve musculature imbalance from previous injury
✅ Keep tighter
✅ Refine Posing

While we had to sort out a serious imbalance, I believe we have corrected it a good bit! Nestor will he one to look out for, trust me on that!

We only get #BETTER

💥 @nestor_vargas_ 💥
Nestor is one of my guys, who will be embarking on his first contest prep in 2020.
He will be doing Men’s physique, where I believe he will do great! Mind you.. he can’t even legally drink 😂

Our focus currently:
✅ Improve chest and delts
✅ Improve musculature imbalance from previous injury
✅ Keep tighter
✅ Refine Posing

While we had to sort out a serious imbalance, I believe we have corrected it a good bit! Nestor will he one to look out for, trust me on that!

We only get #BETTER

Sunday night arm workout in the books. Had to take a #frontdoublebicept the pump was just too good. #godisgreat  #thankful #bulking #gains #npc #bodybuilding #fitnessmodel #noshavenovember

Sunday night arm workout in the books. Had to take a #frontdoublebicept the pump was just too good. #godisgreat #thankful #bulking #gains #npc #bodybuilding #fitnessmodel #noshavenovember

WEIGHT LIFTING vs CARDIO FOR FAT LOSS 💪🏻🏋🏻‍♀️🏃‍♀️
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A lot of people when they begin a fat loss journey will debate what is better for them;
Weight lifting or Cardio?
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Answer: IT DEPENDS
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There is a lot of research regarding  how many calories people burn during various activities.
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Based on this, you can use your body weight to estimate how many calories you will burn during different types of exercise, including cardio and weight training.
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THIS MEANS:For most activities, the more you weigh, the more calories you will burn.
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For example; If you weigh 160 pounds, you will burn about 250 calories per 30 minutes of jogging at a moderate pace. -
THIS MEANS: CARDIO BURNS MORE CALORIES PER SESSION
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What about weight training?
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Weight training is more effective than cardio at building muscle, and muscle burns more calories at rest than some other tissues, including fat. -
Building muscle is the key to increasing your resting metabolism. -
WHEN YOU HAVE MORE MUSCLE, YOU BURN MORE CALORIES WHEN YOU DO CARDIO OR AT REST!
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A combination of cardio and weights may be best for improving your body composition.
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FINAL ANSWER: Commitment to the best exercise program is not enough, as you still need to pay attention to your diet if you want to optimize your progress.
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Packing on the muscles like @klynneyager @kyrap27 @ashleykfit @taylor.mcintyre_ @nikki_pennella @ivanaivusic @monicaace93 @chels.bengston @jillfit @zamorabody -
POWERED BY @redcon1 
#fitness #leanmuscle #metabolism #health #muscular #musclewoman #shelifts #arms #weightloss #weightlifting #girlsthatlift #pumpingiron #womanempowerment #cardio #liftingweights #bulking

WEIGHT LIFTING vs CARDIO FOR FAT LOSS 💪🏻🏋🏻‍♀️🏃‍♀️
-
A lot of people when they begin a fat loss journey will debate what is better for them;
Weight lifting or Cardio?
-
Answer: IT DEPENDS
-
There is a lot of research regarding how many calories people burn during various activities.
-
Based on this, you can use your body weight to estimate how many calories you will burn during different types of exercise, including cardio and weight training.
-
THIS MEANS:For most activities, the more you weigh, the more calories you will burn.
-
For example; If you weigh 160 pounds, you will burn about 250 calories per 30 minutes of jogging at a moderate pace. -
THIS MEANS: CARDIO BURNS MORE CALORIES PER SESSION
-
What about weight training?
-
Weight training is more effective than cardio at building muscle, and muscle burns more calories at rest than some other tissues, including fat. -
Building muscle is the key to increasing your resting metabolism. -
WHEN YOU HAVE MORE MUSCLE, YOU BURN MORE CALORIES WHEN YOU DO CARDIO OR AT REST!
-
A combination of cardio and weights may be best for improving your body composition.
-
FINAL ANSWER: Commitment to the best exercise program is not enough, as you still need to pay attention to your diet if you want to optimize your progress.
-
Packing on the muscles like @klynneyager @kyrap27 @ashleykfit @taylor.mcintyre_ @nikki_pennella @ivanaivusic @monicaace93 @chels.bengston @jillfit @zamorabody -
POWERED BY @redcon1
#fitness #leanmuscle #metabolism #health #muscular #musclewoman #shelifts #arms #weightloss #weightlifting #girlsthatlift #pumpingiron #womanempowerment #cardio #liftingweights #bulking

Today was a reminder that accidents happen. Any openings for an eval? 😂 @kristensowers_pt @spear_physio
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I went in the gym today with a do or die mindset, luckily I didn't die 😂 but I didn't "do" either 🙁 we're not too concerned with it though. Alhamdulillah my back feels okay, but that may be due to the pain in my chest 😭💔 nonetheless, I hit 165 for a PR snatch and it felt right. I just couldn't get it to click when I jumped to 175, but we'll get it right, God willing ☝🏼
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#motivation #aesthetics #fitfam #getbig #shredded #gym #teamrel #gainz #shoulders #abs #traindirtyeatclean #bulking #diet #bodybuilding #crunchrichmond #crunchfitness #gymshark #training #instafit #physique #iifym #weights #lifting #fitness #npc #powerlifting #gains

Today was a reminder that accidents happen. Any openings for an eval? 😂 @kristensowers_pt @spear_physio
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I went in the gym today with a do or die mindset, luckily I didn't die 😂 but I didn't "do" either 🙁 we're not too concerned with it though. Alhamdulillah my back feels okay, but that may be due to the pain in my chest 😭💔 nonetheless, I hit 165 for a PR snatch and it felt right. I just couldn't get it to click when I jumped to 175, but we'll get it right, God willing ☝🏼
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#motivation #aesthetics #fitfam #getbig #shredded #gym #teamrel #gainz #shoulders #abs #traindirtyeatclean #bulking #diet #bodybuilding #crunchrichmond #crunchfitness #gymshark #training #instafit #physique #iifym #weights #lifting #fitness #npc #powerlifting #gains

Front camera quality is trash but how I’m looking from the back at 24 weeks out 👌 hamstrings are always stupid lean 
#wbffgc20 #offseason #bulking #condition #lean #bulking #bigger #package #wbffofficial #fitnessmodel #work #pose #posing #posingroom #worldgymrocky #worldgymrockhampton #lighting #selfie #shirtless #legs #back #chordprogression

Front camera quality is trash but how I’m looking from the back at 24 weeks out 👌 hamstrings are always stupid lean
#wbffgc20 #offseason #bulking #condition #lean #bulking #bigger #package #wbffofficial #fitnessmodel #work #pose #posing #posingroom #worldgymrocky #worldgymrockhampton #lighting #selfie #shirtless #legs #back #chordprogression

Everyone has a little bit of Zyzz in them. You're a fucking sick cunt if you want to be brah 😎🙌🔥
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▶@zyzz.motivation✔

Everyone has a little bit of Zyzz in them. You're a fucking sick cunt if you want to be brah 😎🙌🔥
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@zyzz.motivation

Leg action today with my love @fitkatie614. Need these bad boys to blow up. 
#fitness #legs #npc #bodybuilding #bulking #sissysquats #calfraises

Leg action today with my love @fitkatie614 . Need these bad boys to blow up.
#fitness #legs #npc #bodybuilding #bulking #sissysquats #calfraises

idk if I'd say this is 405x3 because of the pauses in between but pulling 405 still makes me happy.
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#powerlifting #bodybuilding #benchpress #deadlift #squat #gymlife #bigasssmallcalves #fitfam #fitness #getbig #strong #bulking #legday #chestday #backday

idk if I'd say this is 405x3 because of the pauses in between but pulling 405 still makes me happy.
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#powerlifting #bodybuilding #benchpress #deadlift #squat #gymlife #bigasssmallcalves #fitfam #fitness #getbig #strong #bulking #legday #chestday #backday

Sobre hoje , sem palavras apenas agradecer a todos que me ajudaram a chegar até nesse momento maravilhoso. 
@mc2fitnesslondrina 
@nutricionista.gustavo.soria
#mensphysique #entreos9 #primeiracompeticao #bodybuilder
#dieta #fitness #partiuoff #bulking #Shape #semdorsemganho

Sobre hoje , sem palavras apenas agradecer a todos que me ajudaram a chegar até nesse momento maravilhoso.
@mc2fitnesslondrina
@nutricionista.gustavo.soria
#mensphysique #entreos9 #primeiracompeticao #bodybuilder
#dieta #fitness #partiuoff #bulking #Shape #semdorsemganho

Chest and back today! Had a good workout this morning! Working on bulking up ☺️
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#echtapparel#girlswholift#fitness#blackmarble#gym#stronggirl#fitmom#fitnessfashion#tattooedgirls#bomberjacket#blackandwhite#chestandback#bulking

Chest and back today! Had a good workout this morning! Working on bulking up ☺️
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#echtapparel #girlswholift #fitness #blackmarble #gym #stronggirl #fitmom #fitnessfashion #tattooedgirls #bomberjacket #blackandwhite #chestandback #bulking

My workout routine when I want to focus on being explosive and creating power in other ways than lifting weights
This workout is great for all athletes and anyone trying to get in shape
Tag a friend who needs to try this workout🔥

My workout routine when I want to focus on being explosive and creating power in other ways than lifting weights
This workout is great for all athletes and anyone trying to get in shape
Tag a friend who needs to try this workout🔥

💜 I know y’all are sick of the belfie but I legit either just go to the gym or to the hospital. 👩🏻‍⚕️ I have no life 😂 plus, winter bulk is doing me good & had an awesome pump from leg day last night so did it even exist if you don’t post a pic of it 😛
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#quads #glutes #vsco #vscocam #belfie #nikewomen #lululemon #alignpant #gymsharkwomen #bulking #lifting #fitness #gym #fit #fitfam #fitgirl #fitnessmotivation #workout #health #fitstagram #like4like  #gymmotivation #girlswholift #fitspo #fitnessinspiration #workout #physique #bodybuilding #progress #transformation #yxe

💜 I know y’all are sick of the belfie but I legit either just go to the gym or to the hospital. 👩🏻‍⚕️ I have no life 😂 plus, winter bulk is doing me good & had an awesome pump from leg day last night so did it even exist if you don’t post a pic of it 😛
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#quads #glutes #vsco #vscocam #belfie #nikewomen #lululemon #alignpant #gymsharkwomen #bulking #lifting #fitness #gym #fit #fitfam #fitgirl #fitnessmotivation #workout #health #fitstagram #like4like #gymmotivation #girlswholift #fitspo #fitnessinspiration #workout #physique #bodybuilding #progress #transformation #yxe

🔥🌹 Smith machine squats 🌹🔥
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Love these for a more glute-focused lower body days. 🍑Allows me to sit back farther and deeper rather than sink down like in a barbell squat (which activates my quads more rather than my glutes)
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#revivalleggingsv2 #gains #fitness #fitfam #fitnessmotivation #fitnessinspiration #gym #workout #girlswholift #vscocam #followforfollow #like4like #likeforlikes #quads #motivation #inspiration #glutes  #transformation #workoutmotivation #fitstagram #bodybuilding #fitspo #progress #lifting #gymshark #gymsharkwomen #fitgirl #yxefitness #bulking

🔥🌹 Smith machine squats 🌹🔥
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Love these for a more glute-focused lower body days. 🍑Allows me to sit back farther and deeper rather than sink down like in a barbell squat (which activates my quads more rather than my glutes)
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#revivalleggingsv2 #gains #fitness #fitfam #fitnessmotivation #fitnessinspiration #gym #workout #girlswholift #vscocam #followforfollow #like4like #likeforlikes #quads #motivation #inspiration #glutes #transformation #workoutmotivation #fitstagram #bodybuilding #fitspo #progress #lifting #gymshark #gymsharkwomen #fitgirl #yxefitness #bulking