#musclediet

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Rice or pasta, pasta or rice... you know, that are soooo many types of complex carbs available out there. Try to enjoy all of them! What is your favourite type of carb? .
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On the Do's list, we have: wheat berry, whole grain pasta, sweet potato, whole grain rice, quinoa, peas and whole grain bread.
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.  #nutrition #diet #ilovecarbs #goodcarbs #howtoeatclean #eatwellfeelwell #complexcarbs #highcarbdiet #musclebuilding #musclediet #lifesum #lifesumapp #lifesumnutrition

Rice or pasta, pasta or rice... you know, that are soooo many types of complex carbs available out there. Try to enjoy all of them! What is your favourite type of carb? .
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On the Do's list, we have: wheat berry, whole grain pasta, sweet potato, whole grain rice, quinoa, peas and whole grain bread.
.
.
. #nutrition #diet #ilovecarbs #goodcarbs #howtoeatclean #eatwellfeelwell #complexcarbs #highcarbdiet #musclebuilding #musclediet #lifesum #lifesumapp #lifesumnutrition

πŸ”₯BRO DIET vs. MUSCLE DIETπŸ”₯ -
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Follow @nutritionculture for more fitness & nutrition info!! πŸ’ͺ
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Often times, we get too caught up in all of fitness stories and myths, and we and tend to believe things that may not necessarily be true. 
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When it comes to eating for muscle gain, the more simple that you keep your diet, the better. Eat your proteins, your carbs, and your fats. Follow the 80/20 rule, and don't feel obligated to only eat certain foods. Flexible dieting is what helps bodybuilders stay motivated, and ultimately help those muscles grow. 
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So no, carbs after dark isn't a thing, and the anabolic window/meal timing are also common misconceptions. IIFYM, you're generally eating healthy, and you feel good, then that's all that matters! 😁πŸ’ͺ
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Tag a friend that needs to see this!
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As always, let me know if you have any questions at all! πŸ˜πŸ€“
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#musclegain #nutrition #bodybuilding #strengthΒ  #nutritionculture #mcgregor #khabib #brodiet #musclediet #gains #macros #iifym #gains #gainz #getswole #nutritionadvice #getbig #gethuge #brocolli #brogains #calorieintake #buildmuscle #gainmuscle #macrotracking #musclegrowth

πŸ”₯BRO DIET vs. MUSCLE DIETπŸ”₯ -
-
___________________
Follow @nutritionculture for more fitness & nutrition info!! πŸ’ͺ
___________________
Often times, we get too caught up in all of fitness stories and myths, and we and tend to believe things that may not necessarily be true.
___________________
When it comes to eating for muscle gain, the more simple that you keep your diet, the better. Eat your proteins, your carbs, and your fats. Follow the 80/20 rule, and don't feel obligated to only eat certain foods. Flexible dieting is what helps bodybuilders stay motivated, and ultimately help those muscles grow.
___________________
So no, carbs after dark isn't a thing, and the anabolic window/meal timing are also common misconceptions. IIFYM, you're generally eating healthy, and you feel good, then that's all that matters! 😁πŸ’ͺ
___________________
Tag a friend that needs to see this!
__________________
As always, let me know if you have any questions at all! πŸ˜πŸ€“
___________________
#musclegain #nutrition #bodybuilding #strength Β  #nutritionculture #mcgregor #khabib #brodiet #musclediet #gains #macros #iifym #gains #gainz #getswole #nutritionadvice #getbig #gethuge #brocolli #brogains #calorieintake #buildmuscle #gainmuscle #macrotracking #musclegrowth

Protein Vs Protein? β €
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by: @zinofitness_β €
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Gym Bro: "Protein shakes make me massive!"β €
β €
Well actually no, they don't protein does that,It is well known that for building and/or maintain muscle mass, a positive muscle protein balance is required.β €
βž–β €
Due to protein being required in high amounts, individuals will often resort to supplementing protein into their diet through the form of shakes in order to reach their protein targets.β €
β €
However it is often regarded that mythological protein powders hold magic abilities to turn you into anthony johua overnight, and this just isn't the case unfortunately.β €
β €
It is just a cheap convenient option as opposed to other dietary sources, and if your getting enough protein through your diet you probably don't need to take them. Although if you struggle to reach your protein goal then supplementing with shakes could be for you!β €
β €
To wrap it up....if you've got enough time to prep and consume your protein from your diet then eat it... strapped for time and struggling to reach your daily intake; get a shake! β €
β €
#protein #proteinshake #proteinfood #proteinpancakes #gainmuscle #muscle #supplements #zinofitness #nutrition #diet #buildmuscle #musclediet #mealplan #fatloss #registereddietitian #weightloss #goals #Training #meals #foodblogger #foodie #weightlosshelp #weightlossjourney #weightlosssupport #weightwatchers #weightlosssuccess

Protein Vs Protein? β €
β €
by: @zinofitness_ β €
β €
Gym Bro: "Protein shakes make me massive!"β €
β €
Well actually no, they don't protein does that,It is well known that for building and/or maintain muscle mass, a positive muscle protein balance is required.β €
βž–β €
Due to protein being required in high amounts, individuals will often resort to supplementing protein into their diet through the form of shakes in order to reach their protein targets.β €
β €
However it is often regarded that mythological protein powders hold magic abilities to turn you into anthony johua overnight, and this just isn't the case unfortunately.β €
β €
It is just a cheap convenient option as opposed to other dietary sources, and if your getting enough protein through your diet you probably don't need to take them. Although if you struggle to reach your protein goal then supplementing with shakes could be for you!β €
β €
To wrap it up....if you've got enough time to prep and consume your protein from your diet then eat it... strapped for time and struggling to reach your daily intake; get a shake! β €
β €
#protein #proteinshake #proteinfood #proteinpancakes #gainmuscle #muscle #supplements #zinofitness #nutrition #diet #buildmuscle #musclediet #mealplan #fatloss #registereddietitian #weightloss #goals #Training #meals #foodblogger #foodie #weightlosshelp #weightlossjourney #weightlosssupport #weightwatchers #weightlosssuccess

π™‹π™π™Šπ™π™€π™„π™‰ π™Žπ™ƒπ˜Όπ™†π™€π™Ž - The Truth by @tommaccormick -
Are they a convenient way to consume protein? Yes!
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Do you have to take them to build muscle? No!
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#protein #proteinshake #postworkout #iifym #ifitfitsyourmacros #massgainer #musclediet #musclegain

π™‹π™π™Šπ™π™€π™„π™‰ π™Žπ™ƒπ˜Όπ™†π™€π™Ž - The Truth by @tommaccormick -
Are they a convenient way to consume protein? Yes!
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Do you have to take them to build muscle? No!
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#protein #proteinshake #postworkout #iifym #ifitfitsyourmacros #massgainer #musclediet #musclegain

Costanza, dedizione, disciplina, passione.

1 mese di REVERSE #diet

Abbassate calorie
Ridotto proteine ad 84 gr/die 
Aumentato carboidrati a 300 gr/die

Migliorata composizione corporea

#healthylifestyle #macros #rightdiet #carbs #carbsarefuel #foodasfuel 
#bulk
#fitnessmotivation #gymmotivation #fitnesslife #bulking #musclediet #muscles #legs #booty #glutes #femorales #back #gains #gainingmuscle 
#befit #fit #fitness #bikinibody #figure #bodybuilding #discipline

Costanza, dedizione, disciplina, passione.

1 mese di REVERSE #diet

Abbassate calorie
Ridotto proteine ad 84 gr/die
Aumentato carboidrati a 300 gr/die

Migliorata composizione corporea

#healthylifestyle #macros #rightdiet #carbs #carbsarefuel #foodasfuel
#bulk
#fitnessmotivation #gymmotivation #fitnesslife #bulking #musclediet #muscles #legs #booty #glutes #femorales #back #gains #gainingmuscle
#befit #fit #fitness #bikinibody #figure #bodybuilding #discipline

"Old Fitness Myths" by @liebeckfitness -
Here are a few myths I used to believe when I was an absolute newbie. Unfortunately, a lot of people still think some of these are true. β˜οΈπŸ˜‚
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Fitness is much simpler than the supplement-industry might make you think. But... It is HARD work and it takes A LOT of time and patience. πŸ€­πŸ‘‚
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Make things as simple as possible. Stick mostly to heavy compound lifts. Eat to gain weight or lose weight IIFYM-style. Get enough sleep. Then you're golden. Training 3-4 times a week is often enough, especially for beginners. It is all about utilizing the most effective exercises. πŸ˜ŽπŸ’²
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See my page for more awesome sh*t! πŸ’ͺπŸ˜„
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#Fitness #Fitspo #Fitfam #Gym #Sprint #Muscle #Musclegains #Musclegain #Girlswholift #Protein #Strongwomen #Musclebody #Musclegirl #Muscleman #Gainmuscle #Musclediet #Bodybuilding #Endurance #Beastmode #HIIT #Sixpack #Weightloss #Fatloss #Shredding #Cardio #Gainsmode #Running #Fitnessfood #Sports #LiebeckFitness

"Old Fitness Myths" by @liebeckfitness -
Here are a few myths I used to believe when I was an absolute newbie. Unfortunately, a lot of people still think some of these are true. β˜οΈπŸ˜‚
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Fitness is much simpler than the supplement-industry might make you think. But... It is HARD work and it takes A LOT of time and patience. πŸ€­πŸ‘‚
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Make things as simple as possible. Stick mostly to heavy compound lifts. Eat to gain weight or lose weight IIFYM-style. Get enough sleep. Then you're golden. Training 3-4 times a week is often enough, especially for beginners. It is all about utilizing the most effective exercises. πŸ˜ŽπŸ’²
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See my page for more awesome sh*t! πŸ’ͺπŸ˜„
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#Fitness #Fitspo #Fitfam #Gym #Sprint #Muscle #Musclegains #Musclegain #Girlswholift #Protein #Strongwomen #Musclebody #Musclegirl #Muscleman #Gainmuscle #Musclediet #Bodybuilding #Endurance #Beastmode #HIIT #Sixpack #Weightloss #Fatloss #Shredding #Cardio #Gainsmode #Running #Fitnessfood #Sports #LiebeckFitness

"Dumbbell VS Barbell" by @liebeckfitness
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What is the diference between the barbell and the dumbbell? They both have their uses:
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Barbells are great for strength-gains, which is slightly more difficult using dumbbells. You can also use a heavier load, which often results in more gains. πŸ˜„
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If you have painful shoulders, dumbbells are often less damaging than the barbell. Switching to dumbbells might even fix your issue. You are also able to do unilateral work (one side at a time) with dumbbells. 😁
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Dumbbells provide an opportunity for a long ROM (range of motion), and are safer than the barbell if you hit failure. So there is less need of a spotter to "save you" if you don't hit your reps. 🀭
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See my page for more awesome sh*t! πŸ˜ŽπŸ‘‚
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#Fitness #Fitspo #Fitfam #Gym #Gains #Muscle #Musclegains #Musclegain #Girlswholift #Protein #Strongwomen #Musclebody #Musclegirl #Muscleman #Gainmuscle #Musclediet #Bodybuilding #Physique #Beastmode #Abs #Sixpack #Weightloss #Fatloss #Shredding #Bulking #Gainsmode #Macros #Fitnessfood #Strong #LiebeckFitness

"Dumbbell VS Barbell" by @liebeckfitness
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What is the diference between the barbell and the dumbbell? They both have their uses:
-
Barbells are great for strength-gains, which is slightly more difficult using dumbbells. You can also use a heavier load, which often results in more gains. πŸ˜„
-
If you have painful shoulders, dumbbells are often less damaging than the barbell. Switching to dumbbells might even fix your issue. You are also able to do unilateral work (one side at a time) with dumbbells. 😁
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Dumbbells provide an opportunity for a long ROM (range of motion), and are safer than the barbell if you hit failure. So there is less need of a spotter to "save you" if you don't hit your reps. 🀭
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See my page for more awesome sh*t! πŸ˜ŽπŸ‘‚
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#Fitness #Fitspo #Fitfam #Gym #Gains #Muscle #Musclegains #Musclegain #Girlswholift #Protein #Strongwomen #Musclebody #Musclegirl #Muscleman #Gainmuscle #Musclediet #Bodybuilding #Physique #Beastmode #Abs #Sixpack #Weightloss #Fatloss #Shredding #Bulking #Gainsmode #Macros #Fitnessfood #Strong #LiebeckFitness

"Useful Lifting Gear" by @liebeckfitness
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There is a lot of useful gear you can use for lifting. Some of the most popular tools are:
1. Lifting-belt. Great for heavy squats, deadlifts etc. Makes bracing your core easier and makes it safer for your back to go super-heavy. 
2. Straps. Great for heavy deadlifts if your grip is weak and you don't want to use a mixed grip. 
3. Wrist-wraps. Great for wrist-support if your wrists hurt or you want to perform heavy lifts more safely.
4. Lifting-shoes. Any shoe with a flat and solid base will do. Or an olympic lifting-shoe with an elevated heel. These really help for squats if your calves are not very flexible.
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Know your gear! (Not bicycle-gear). πŸ˜‚
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See my page for more awesome sh*t! πŸ‘ŒπŸΌ
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#Fitness #Fitspo #Fitfam #Gym #Gains #Muscle #Musclegains #Musclegain #Girlswholift #Protein #Strongwomen #Musclebody #Musclegirl #Muscleman #Gainmuscle #Musclediet #Bodybuilding #Physique #Beastmode #Abs #Sixpack #Weightloss #Fatloss #Shredding #Bulking #Gainsmode #Macros #Fitnessfood #Strong #LiebeckFitness

"Useful Lifting Gear" by @liebeckfitness
-
There is a lot of useful gear you can use for lifting. Some of the most popular tools are:
1. Lifting-belt. Great for heavy squats, deadlifts etc. Makes bracing your core easier and makes it safer for your back to go super-heavy.
2. Straps. Great for heavy deadlifts if your grip is weak and you don't want to use a mixed grip.
3. Wrist-wraps. Great for wrist-support if your wrists hurt or you want to perform heavy lifts more safely.
4. Lifting-shoes. Any shoe with a flat and solid base will do. Or an olympic lifting-shoe with an elevated heel. These really help for squats if your calves are not very flexible.
-
Know your gear! (Not bicycle-gear). πŸ˜‚
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See my page for more awesome sh*t! πŸ‘ŒπŸΌ
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#Fitness #Fitspo #Fitfam #Gym #Gains #Muscle #Musclegains #Musclegain #Girlswholift #Protein #Strongwomen #Musclebody #Musclegirl #Muscleman #Gainmuscle #Musclediet #Bodybuilding #Physique #Beastmode #Abs #Sixpack #Weightloss #Fatloss #Shredding #Bulking #Gainsmode #Macros #Fitnessfood #Strong #LiebeckFitness

The Ketogenic Diet has become quite popular recently but is it for You? Let's take a look at the Pros and Cons of the Keto diet to find out.
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Carbohydrates/Glucose is the primary fuel source for the body and the brain. With the Keto diet, we make our bodies switch to Fat and Ketones for energy. The Ketogenic diet is High-Fat (75%), Low Carb (5%), and Moderately Low Protein (20%). A low carb diet is not always a Keto Diet. For a diet to be Ketogenic, your Macronutrients have to be in this ratio or close.
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PROS
-Appetite Control: Fat can help slow down digestion and this prevents you from getting hungry too often. managing your hunger is crucial while dieting
-Low Sugar: While there is nothing inherently wrong with sugar in moderation, we consume a lot more of it than we think. Foods that are high in sugar are typically also low in nutrients. For many people, having sugar can cause fluctuations in energy and hunger levels.
-Helps Preserve Muscle: Ketones have Anti-Catabolic properties that will help prevent muscle loss to a degree. This is useful when dieting, where we want to lose fat and maintain muscle.
-Anti-Cancer Properties: Many types of cancer cells feed off of Glucose. On a Keto diet, blood glucose levels will be lower and this can help slow down the growth of these cancer cells.
Keto is NOT a substitute for medical treatment but it can supplement medical procedures.
-Mental Performance: Many people have better cognition when on a Keto diet. If you want to improve your mental performance, this is something to consider.
-Helpful for Epilepsy & Seizures: The brain also relies on Glucose for energy. Some people with brain disorders can greatly improve their performance by switching to Ketones as a fuel source.
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CONS (Continued in commentsΒ πŸ‘‡)

The Ketogenic Diet has become quite popular recently but is it for You? Let's take a look at the Pros and Cons of the Keto diet to find out.
-
Carbohydrates/Glucose is the primary fuel source for the body and the brain. With the Keto diet, we make our bodies switch to Fat and Ketones for energy. The Ketogenic diet is High-Fat (75%), Low Carb (5%), and Moderately Low Protein (20%). A low carb diet is not always a Keto Diet. For a diet to be Ketogenic, your Macronutrients have to be in this ratio or close.
-
PROS
-Appetite Control: Fat can help slow down digestion and this prevents you from getting hungry too often. managing your hunger is crucial while dieting
-Low Sugar: While there is nothing inherently wrong with sugar in moderation, we consume a lot more of it than we think. Foods that are high in sugar are typically also low in nutrients. For many people, having sugar can cause fluctuations in energy and hunger levels.
-Helps Preserve Muscle: Ketones have Anti-Catabolic properties that will help prevent muscle loss to a degree. This is useful when dieting, where we want to lose fat and maintain muscle.
-Anti-Cancer Properties: Many types of cancer cells feed off of Glucose. On a Keto diet, blood glucose levels will be lower and this can help slow down the growth of these cancer cells.
Keto is NOT a substitute for medical treatment but it can supplement medical procedures.
-Mental Performance: Many people have better cognition when on a Keto diet. If you want to improve your mental performance, this is something to consider.
-Helpful for Epilepsy & Seizures: The brain also relies on Glucose for energy. Some people with brain disorders can greatly improve their performance by switching to Ketones as a fuel source.
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CONS (Continued in commentsΒ πŸ‘‡)

Most Recent

Tdy 1st meal
#diet #musclediet #cleaneating #healthydiet # protein # carbs # nutrition # fitfood # food #naturaldiet #spartansgymdiet

Tdy 1st meal
#diet #musclediet #cleaneating #healthydiet # protein # carbs # nutrition # fitfood # food #naturaldiet #spartansgymdiet

Does extended time training at high elevation cause muscle loss?⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
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#musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals #fuelyourbody #bodycomposition #leaner #cleanfood #strengthtraining #muscles #metabolism #musclefood #musclediet #weightloss #growingmuscles #protein #eatwell #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #fitspo #fitnessinspo #foodporn

Does extended time training at high elevation cause muscle loss?⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals #fuelyourbody #bodycomposition #leaner #cleanfood #strengthtraining #muscles #metabolism #musclefood #musclediet #weightloss #growingmuscles #protein #eatwell #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #fitspo #fitnessinspo #foodporn

Meal 3 of 6. Day 5 or a 12 week prep. 125 grams of chicken, 100 grams of rice and 100 grams of broccoli. Bodybuilding diets are not fun. There is literally no way to make this sexy. πŸ˜‚ #bikini #bikinicompetitor #bodybuilding #diet #bikinidiet #bodybuildingdiet #cleanfood #food #eatclean #boring #bikinifitness #bikiniprep #competition #competitor #athlete #nutrition #foodforlife #knowyourmacros #macros #yourbodyisyourtemple #eatcleantraindirty #muscles #musclediet #fitness #goals #inittowinit

Meal 3 of 6. Day 5 or a 12 week prep. 125 grams of chicken, 100 grams of rice and 100 grams of broccoli. Bodybuilding diets are not fun. There is literally no way to make this sexy. πŸ˜‚ #bikini #bikinicompetitor #bodybuilding #diet #bikinidiet #bodybuildingdiet #cleanfood #food #eatclean #boring #bikinifitness #bikiniprep #competition #competitor #athlete #nutrition #foodforlife #knowyourmacros #macros #yourbodyisyourtemple #eatcleantraindirty #muscles #musclediet #fitness #goals #inittowinit

Those that don't train will never know how good this makes us feel. Keep it up guys - stay strong πŸ€™πŸ’ͺπŸ‘πŸ‹οΈβ€β™€οΈπŸ‹οΈβ€β™‚οΈπŸ€Έβ€β™€οΈπŸ€Έβ€β™‚οΈβ 
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#musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy

Those that don't train will never know how good this makes us feel. Keep it up guys - stay strong πŸ€™πŸ’ͺπŸ‘πŸ‹οΈβ€β™€οΈπŸ‹οΈβ€β™‚οΈπŸ€Έβ€β™€οΈπŸ€Έβ€β™‚οΈβ 
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#musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy

I’m a guy with flat butt. What are the best exercises to improve it?⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals ⁠

I’m a guy with flat butt. What are the best exercises to improve it?⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals ⁠

How much muscle can you gain in 90 days? πŸ‘ˆπŸΌπŸ’ͺ🏻⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
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#musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #liftingweights #gettingripped #musular #leaner #massbuilding⁠

How much muscle can you gain in 90 days? πŸ‘ˆπŸΌπŸ’ͺ🏻⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #liftingweights #gettingripped #musular #leaner #massbuilding ⁠

Do you really have to bulk up and get fat to build muscle?⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #eatwell #liftingshit #heavylifting

Do you really have to bulk up and get fat to build muscle?⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #eatwell #liftingshit #heavylifting

What type of exercises can be done to help lift a flat butt?⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #legday #metabolism #musclefood #musclediet #growingmuscles #glutes #roundbutt #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy

What type of exercises can be done to help lift a flat butt?⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #legday #metabolism #musclefood #musclediet #growingmuscles #glutes #roundbutt #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy

Personal trainers, what is something you wish more people knew about fitness? πŸ‘πŸΌβ 
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals #fuelyourbody #bodycomposition #leaner #cleanfood #strengthtraining #muscles #metabolism #musclefood #musclediet #weightloss #growingmuscles #protein #eatwell #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #toomuchcardio #lovetraining #liftingheavystuff

Personal trainers, what is something you wish more people knew about fitness? πŸ‘πŸΌβ 
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals #fuelyourbody #bodycomposition #leaner #cleanfood #strengthtraining #muscles #metabolism #musclefood #musclediet #weightloss #growingmuscles #protein #eatwell #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #toomuchcardio #lovetraining #liftingheavystuff

Avrei potuto continuare a piangermi addosso, vivere come ho sempre fatto, scappando dai problemi, cercando un colpevole per le mie disgrazie spesso trovandolo e spesso negando a me stesso di essere io stesso il mio primo nemico.
Avrei potuto trovare la via facile, mentendo agli altri e mentendo a me stesso, avrei potuto, molti lo fanno, ma ho preferito non accontentarmi, sbagliare e correggere, cadere e rialzarsi, piangere e ridere, ho preferito essere vero, spendere tempo, tanto tempo e sudore...
Potrei sentirmi migliore di altri, potrei, ma non è così, non voglio prevalere, ti voglio al mio fianco!
In un mondo di gatti da compagnia voglio essere la fottuta tigre, non curata e viziata, ma dal pelo ispido e con le sue cicatrici di mille battaglie!
Potrei, tutti potremmo in teoria, ma nel concreto, con umiltà io dico IO POSSO! 🀘

From 110kg to 62 kg...
NOW 71kg PURE STRENGHT! ✌️ #fromfattofit #fattofit #fitness #fit #bodybuilding #naturalbodybuilding #instagramfitness #instafit #bulking #bulk #instagramfit #gym #gymprogress #weightlifting #weightlifter #powerlifting #powerbuilding #gymmotivation #muscles #straightedge #biggereveryday #relentless #bulkingdiet #musclediet #diet #discpline #fuckdepression #staypositive #staystrong #superhero

Avrei potuto continuare a piangermi addosso, vivere come ho sempre fatto, scappando dai problemi, cercando un colpevole per le mie disgrazie spesso trovandolo e spesso negando a me stesso di essere io stesso il mio primo nemico.
Avrei potuto trovare la via facile, mentendo agli altri e mentendo a me stesso, avrei potuto, molti lo fanno, ma ho preferito non accontentarmi, sbagliare e correggere, cadere e rialzarsi, piangere e ridere, ho preferito essere vero, spendere tempo, tanto tempo e sudore...
Potrei sentirmi migliore di altri, potrei, ma non è così, non voglio prevalere, ti voglio al mio fianco!
In un mondo di gatti da compagnia voglio essere la fottuta tigre, non curata e viziata, ma dal pelo ispido e con le sue cicatrici di mille battaglie!
Potrei, tutti potremmo in teoria, ma nel concreto, con umiltà io dico IO POSSO! 🀘

From 110kg to 62 kg...
NOW 71kg PURE STRENGHT! ✌️ #fromfattofit #fattofit #fitness #fit #bodybuilding #naturalbodybuilding #instagramfitness #instafit #bulking #bulk #instagramfit #gym #gymprogress #weightlifting #weightlifter #powerlifting #powerbuilding #gymmotivation #muscles #straightedge #biggereveryday #relentless #bulkingdiet #musclediet #diet #discpline #fuckdepression #staypositive #staystrong #superhero

Ufff hace calor hoy....subamos mΓ‘s la temperatura con los diseΓ±os mΓ‘s sexys de ropa interior de @lockergearmen !! Foto: @jondemexico  #hairyman #hairyhunks #thehairyhomo #musclediet #muscledefinition #stud #beard #beardking #instagay #gaymexico #peludo #sexyunderwear #sexygay #sexyman #mexican #mexicocity

Ufff hace calor hoy....subamos mΓ‘s la temperatura con los diseΓ±os mΓ‘s sexys de ropa interior de @lockergearmen !! Foto: @jondemexico #hairyman #hairyhunks #thehairyhomo #musclediet #muscledefinition #stud #beard #beardking #instagay #gaymexico #peludo #sexyunderwear #sexygay #sexyman #mexican #mexicocity

Do you have to eat a lot to gain muscle? πŸ”πŸ₯¦πŸ’ͺ🏼⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #wholesomefoods #musclebuildingfoods #proteinrich #liftweights

Do you have to eat a lot to gain muscle? πŸ”πŸ₯¦πŸ’ͺ🏼⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #wholesomefoods #musclebuildingfoods #proteinrich #liftweights

Is it safe to workout when you already have sore muscles? πŸ‹πŸ»β 
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals #fuelyourbody #bodycomposition #leaner #cleanfood #strengthtraining #muscles #metabolism #musclefood #musclediet #weightloss #growingmuscles #protein #eatwell #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #soremuscles #BCAA

Is it safe to workout when you already have sore muscles? πŸ‹πŸ»β 
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals #fuelyourbody #bodycomposition #leaner #cleanfood #strengthtraining #muscles #metabolism #musclefood #musclediet #weightloss #growingmuscles #protein #eatwell #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #soremuscles #BCAA

Is it possible to blend cardio and weightlifting into one exercise move? πŸ‹πŸ»β 
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #cardio #circuittraining #blendingexercises

Is it possible to blend cardio and weightlifting into one exercise move? πŸ‹πŸ»β 
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #metabolism #musclefood #musclediet #growingmuscles #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy #cardio #circuittraining #blendingexercises

What type of exercises can be done to help lift a flat butt?⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining  #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #legday #metabolism #musclefood #musclediet #growingmuscles #glutes #roundbutt #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy

What type of exercises can be done to help lift a flat butt?⁠
⁠
Full article can be accessed via the bio, called link tree link. This is located above, in the profile section.⁠
⁠
#musclebuilding #bodybuilding #muscular #weighttraining #fitspo #fitsporation #fitnessgoals #bodycomposition #leaner #strengthtraining #muscles #legday #metabolism #musclefood #musclediet #growingmuscles #glutes #roundbutt #bodybuildingmotivation #liftheavy #liftheavyshit #womenthatlift #lifttherapy

That feeling after a #workoutroutine you know it's Flex time πŸ’ͺshowing those #gainzallday and night

That feeling after a #workoutroutine you know it's Flex time πŸ’ͺshowing those #gainzallday and night

Primera comida 4 huevos 2 con yemas (porque no me gusta verlo blanco) y 3 slice de jamΓ³n. ProteΓ­na pura despuΓ©s del entrenamiento. #weightlossjourney #musclebuilding #musclediet #perdidadepeso #musclegain #aumentodemasamuscular #masamuscularπŸ’ͺ #protein #proteina #huevos #eggs #eggsnham

Primera comida 4 huevos 2 con yemas (porque no me gusta verlo blanco) y 3 slice de jamΓ³n. ProteΓ­na pura despuΓ©s del entrenamiento. #weightlossjourney #musclebuilding #musclediet #perdidadepeso #musclegain #aumentodemasamuscular #masamuscular πŸ’ͺ #protein #proteina #huevos #eggs #eggsnham

Golden tumeric milk! Love this stuff... I just slowly stirred in a medium heat:
-almond milk -cinnamon
-clove -honey
-tumeric
-honey -black pepper
-ginger

Didn’t quite follow a recipe but googled a few. Amazing. Added more or less spice to taste and a little whipped cream to sweeten at the end! Lucky I already had all the spices and even the ginger. 
#tumeric #tumericlatte #goldentumericmilk #amazingmilk #food #healthy #workout #musclediet #intermittentfasting #yummy

Golden tumeric milk! Love this stuff... I just slowly stirred in a medium heat:
-almond milk -cinnamon
-clove -honey
-tumeric
-honey -black pepper
-ginger

Didn’t quite follow a recipe but googled a few. Amazing. Added more or less spice to taste and a little whipped cream to sweeten at the end! Lucky I already had all the spices and even the ginger.
#tumeric #tumericlatte #goldentumericmilk #amazingmilk #food #healthy #workout #musclediet #intermittentfasting #yummy

I WISH I COULD EAT THAT⁣
⁣
When you take the (little) extra time and (little) extra effort to measure things out - you too can eat this.⁣
⁣
Anyone can eat this (as tolerated of course) - maybe not the same portions - but you could make this and fit it within a plan if you really wanted to.⁣
⁣
If you choose not to measure you still could eat this - no one is stopping you - but then you may not be able to adjust goals and other stuff throughout the day.⁣
⁣
The choice is yours. But I choose pizza quesadillas.⁣
⁣

#flexibledieting #pizza #quesadilla #gainz #fatloss #musclediet

I WISH I COULD EAT THAT⁣
⁣
When you take the (little) extra time and (little) extra effort to measure things out - you too can eat this.⁣
⁣
Anyone can eat this (as tolerated of course) - maybe not the same portions - but you could make this and fit it within a plan if you really wanted to.⁣
⁣
If you choose not to measure you still could eat this - no one is stopping you - but then you may not be able to adjust goals and other stuff throughout the day.⁣
⁣
The choice is yours. But I choose pizza quesadillas.⁣
⁣

#flexibledieting #pizza #quesadilla #gainz #fatloss #musclediet

Today's lunch. Mackerel brown rice avo and tomatoes 😁🍴🍴🍴
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#fitnessfood#musclefood#musclediet#health#nutrition#cleaneating#runnersfood#foodie#fish#healthylifestyle#eatclean#physique#fitness#weightloss

Today's lunch. Mackerel brown rice avo and tomatoes 😁🍴🍴🍴
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#fitnessfood #musclefood #musclediet #health #nutrition #cleaneating #runnersfood #foodie #fish #healthylifestyle #eatclean #physique #fitness #weightloss

A bit left of centre for me. Trying to eat healthy and keep the proteins coming in, but also trying to reduce my meat intake. Well at least red meat. So lunch today has ended vegan and its quite delicious πŸ₯¬πŸ₯¦πŸ’ͺ🐻 #pumpkin #kale #quinoa #broccolini #lemondressing #bodytransformation #goals #veganfood #vegan #fattofit #vegetarian #vegetarianfood #fattofitjourney #fatloss #fatlossjourney #healthyattitude #foodgoals #melbourneeats #musclediet #gymfood #healthyfood #fitnessfood #mooneepondscafe #sundayafternoon #lunch #gayhealth #gayfitness #fattofit #fitnessjourney

A bit left of centre for me. Trying to eat healthy and keep the proteins coming in, but also trying to reduce my meat intake. Well at least red meat. So lunch today has ended vegan and its quite delicious πŸ₯¬πŸ₯¦πŸ’ͺ🐻 #pumpkin #kale #quinoa #broccolini #lemondressing #bodytransformation #goals #veganfood #vegan #fattofit #vegetarian #vegetarianfood #fattofitjourney #fatloss #fatlossjourney #healthyattitude #foodgoals #melbourneeats #musclediet #gymfood #healthyfood #fitnessfood #mooneepondscafe #sundayafternoon #lunch #gayhealth #gayfitness #fattofit #fitnessjourney

11 THINGS I REFUSE TO DO:

Count Macros like it's my religion.

Go Carnivore. I want chocolate and coffee.

Go Vegan. I want my very rare grass fed steak produced where humane animal care is essential and routine.

Go Keto. Hell no, I love my veggie mountains.

Go Keto. Again? Yeah that's how Stupid it is to me to eliminate the healthiest foods on the planet for ABSOLUTE NO REASON for a lean physique and health.

No cardio at all out of fear it'll eat up muscle. No it won't when used appropriately.

Go DECAF. WHY? Why not just be strategic and put it when you need it? That's what I do and that's what keeps my tolerance from increasing.

Go GRAIN FREE. No, I won't eliminate oats, oat bran etc for no reason. I'm not gluten intolerant.
There's no benefit going gluten free for me, however, my diet is naturally LOW in gluten because my diet is not big on flour and grains.

CREDITING my own timing or placement of meals to a specific protocol. No, I am not intermittent fasting, NO I am not fasting beyond the fast during night before we BREAK the FAST with BREAK-FAST.
I will not work out fasted thinking it'll be better from a fat loss standpoint.

NO, I will not believe fasting is anabolic, or that fasting increases my metabolism (quite the opposite and I can feel it), or that it lowers my lipids more so than NOT allowing myself to get fat by eating excess calories chronically, adding body fat over time, reducing insulin sensitivity.

That should cover it.

WAIT!!! SUPER SHRED 2020 JUST LAUNCHED!!!!!!!! SIGN UP to get SHREDDED, get CUT, get defined, LOSE the flab, LOSE the FLUFF, CHISEL your PHYSIQUE and turn it into a real life superwoman with ACTUAL muscle instead of just THIN sticks of legs and arms.

GET IN ON THIS HERE:
https://fighterdiet.com/supershred2020/

11 THINGS I REFUSE TO DO:

Count Macros like it's my religion.

Go Carnivore. I want chocolate and coffee.

Go Vegan. I want my very rare grass fed steak produced where humane animal care is essential and routine.

Go Keto. Hell no, I love my veggie mountains.

Go Keto. Again? Yeah that's how Stupid it is to me to eliminate the healthiest foods on the planet for ABSOLUTE NO REASON for a lean physique and health.

No cardio at all out of fear it'll eat up muscle. No it won't when used appropriately.

Go DECAF. WHY? Why not just be strategic and put it when you need it? That's what I do and that's what keeps my tolerance from increasing.

Go GRAIN FREE. No, I won't eliminate oats, oat bran etc for no reason. I'm not gluten intolerant.
There's no benefit going gluten free for me, however, my diet is naturally LOW in gluten because my diet is not big on flour and grains.

CREDITING my own timing or placement of meals to a specific protocol. No, I am not intermittent fasting, NO I am not fasting beyond the fast during night before we BREAK the FAST with BREAK-FAST.
I will not work out fasted thinking it'll be better from a fat loss standpoint.

NO, I will not believe fasting is anabolic, or that fasting increases my metabolism (quite the opposite and I can feel it), or that it lowers my lipids more so than NOT allowing myself to get fat by eating excess calories chronically, adding body fat over time, reducing insulin sensitivity.

That should cover it.

WAIT!!! SUPER SHRED 2020 JUST LAUNCHED!!!!!!!! SIGN UP to get SHREDDED, get CUT, get defined, LOSE the flab, LOSE the FLUFF, CHISEL your PHYSIQUE and turn it into a real life superwoman with ACTUAL muscle instead of just THIN sticks of legs and arms.

GET IN ON THIS HERE:
https://fighterdiet.com/supershred2020/

How much protein do YOU eat per day?
βž–
On a bulk: When in a surplus or at maintenance, intakes as low as 1.2g/kg have shown to be suffice to still allow for adaptations from training (Phillips 2006) however higher intakes (>1.6g) are usually still advised (Herda et al 2013, Morton et al 2017). Why? Studies have shown that a dose of ~3g leucine/meal is required to fully saturate the mTOR signalling pathway & trigger MPS (Norton & Wilson 2009). Therefore, as kcals are much higher when bulking than when cutting, trace proteins found in carbs and/or fats will start contributing sig. more to your daily protein total. PROBLEM, these sources are often low in leucine thus by having a low PROTEIN intake of 1.2g/kg along with a high CALORIE intake, you may struggle to stimulate MPS effectively at each meal & hence higher intakes may be more practical. Example: Studies show a dose of ~30–40g QUALITY protein/meal be required to supply the aforementioned 3g leucine (Phillips & Van Loon 2011). However, if bulking on high carbs/fats, when consuming a meal, you may already have 10+g protein coming from leucine deficient sources (trace proteins) thus having to limit the amount of your QUALITY protein source usedΒ  at that meal just to stay on track in achieving your DAILY total. Result? Potentially missing out on maximising the MPS response at that meal. NOT GOOD & hence higher intakes may be more practical.
βž–
When cutting: Studies have shown that requirements vary depending on energy availability ie. increase in a deficit & vice versa (Mero et al 2010). Therefore, when cutting, intakes of 1.2g are not advised as studies have shown that MINIMUM intakes of 2-3g/kg are required to preserve muscle mass (Helms et al 2013). Furthermore, requirements are higher for leaner individuals vs those with higher bf% (Elia 1999) thus the leaner you get during your cut, the higher your protein requirements will be. 
Via @smurray_32

#proteinintake #bulkingmeals #cutting #cuttingmeal #cuttingseason #bodybuildingmotivation #caloriesurplus #caloriedeficit #musclediet

How much protein do YOU eat per day?
βž–
On a bulk: When in a surplus or at maintenance, intakes as low as 1.2g/kg have shown to be suffice to still allow for adaptations from training (Phillips 2006) however higher intakes (>1.6g) are usually still advised (Herda et al 2013, Morton et al 2017). Why? Studies have shown that a dose of ~3g leucine/meal is required to fully saturate the mTOR signalling pathway & trigger MPS (Norton & Wilson 2009). Therefore, as kcals are much higher when bulking than when cutting, trace proteins found in carbs and/or fats will start contributing sig. more to your daily protein total. PROBLEM, these sources are often low in leucine thus by having a low PROTEIN intake of 1.2g/kg along with a high CALORIE intake, you may struggle to stimulate MPS effectively at each meal & hence higher intakes may be more practical. Example: Studies show a dose of ~30–40g QUALITY protein/meal be required to supply the aforementioned 3g leucine (Phillips & Van Loon 2011). However, if bulking on high carbs/fats, when consuming a meal, you may already have 10+g protein coming from leucine deficient sources (trace proteins) thus having to limit the amount of your QUALITY protein source usedΒ  at that meal just to stay on track in achieving your DAILY total. Result? Potentially missing out on maximising the MPS response at that meal. NOT GOOD & hence higher intakes may be more practical.
βž–
When cutting: Studies have shown that requirements vary depending on energy availability ie. increase in a deficit & vice versa (Mero et al 2010). Therefore, when cutting, intakes of 1.2g are not advised as studies have shown that MINIMUM intakes of 2-3g/kg are required to preserve muscle mass (Helms et al 2013). Furthermore, requirements are higher for leaner individuals vs those with higher bf% (Elia 1999) thus the leaner you get during your cut, the higher your protein requirements will be.
Via @smurray_32

#proteinintake #bulkingmeals #cutting #cuttingmeal #cuttingseason #bodybuildingmotivation #caloriesurplus #caloriedeficit #musclediet

BODYBUILDING NUTRITION RULE NO.1
Don't joke with your protein intake.

#nutrition #protein #bodybuildingdiet #eggs #fitness #healthandfitness #musclediet

BODYBUILDING NUTRITION RULE NO.1
Don't joke with your protein intake.

#nutrition #protein #bodybuildingdiet #eggs #fitness #healthandfitness #musclediet

Uma lembrança do final do ultimo cutting, pra ver se crio vergonha na cara e rola de novo q saudadessssss 😒 #musclebeard #beard #barbado #thebeardedway #muscles #abs #cutting #shredded #scruffybeard #muscleup #musclediet #shirtlessguys

Uma lembrança do final do ultimo cutting, pra ver se crio vergonha na cara e rola de novo q saudadessssss 😒 #musclebeard #beard #barbado #thebeardedway #muscles #abs #cutting #shredded #scruffybeard #muscleup #musclediet #shirtlessguys

πŸ’ͺHOW MUCH MUSCLE CAN YOU GAIN IN 1 YEAR πŸ’ͺ πŸ‘‹β 
-⁠
Building muscle requires you to train with intensity, lift progressively heavier weights, and eat a diet rich in protein and calories. While everyone is able to gain muscle naturally, people will differ in the rate they gain muscle. And the amount of muscle you can gain in a year will be influenced by several factors such as genetics, intensity, consistency and diet.⁠
.⁠
If you are not gaining about 0.25-0.5% of your bodyweight each week then increase your calories by 250-500.⁠
-⁠
If you struggle with making these adjustments to maximise your muscle gain then consider hiring a coach to help you.⁠
-⁠
TAG SOMEONE WHO NEEDS TO SEE THIS!⁠
-⁠
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———————————————⠀⠀⠀⁠
πŸ“Έ Instagram: @drkwaz .⠀⠀⠀⁠
πŸ“© Email: drkwaz@gmail.com⠀⠀⠀⁠
🌐 Web: http://drkwaz. com⠀⠀⁠
πŸ₯ Twitter: @drkwaz⠀⠀⠀⁠
———————————————⠀⠀⠀⁠
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Let me know if you need help by clicking the link in my bio: @drkwaz @drkwaz @drkwaz ⁠
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⁠
#caloriesincaloriesout #iwanttoloseweight #weightlossjourney2020 #howtoloseweight #fitnessfreaks #fitnesstips #gymshark #fitnessboy #fatloss #workouts #workoutroutine #gotothegym ⁠
#bulk #bulking #bulkingseason #bulkup #getbig #getstrong #howtogainweight #calories #caloriecounting #iifym #buildmuscle #buildingmuscle #buildingmuscles #musclegain #musclediet #musclemeals #musclebuilding #hardgainer

πŸ’ͺHOW MUCH MUSCLE CAN YOU GAIN IN 1 YEAR πŸ’ͺ πŸ‘‹β 
-⁠
Building muscle requires you to train with intensity, lift progressively heavier weights, and eat a diet rich in protein and calories. While everyone is able to gain muscle naturally, people will differ in the rate they gain muscle. And the amount of muscle you can gain in a year will be influenced by several factors such as genetics, intensity, consistency and diet.⁠
.⁠
If you are not gaining about 0.25-0.5% of your bodyweight each week then increase your calories by 250-500.⁠
-⁠
If you struggle with making these adjustments to maximise your muscle gain then consider hiring a coach to help you.⁠
-⁠
TAG SOMEONE WHO NEEDS TO SEE THIS!⁠
-⁠
.⁠
———————————————⠀⠀⠀⁠
πŸ“Έ Instagram: @drkwaz .⠀⠀⠀⁠
πŸ“© Email: drkwaz@gmail.com ⠀⠀⠀⁠
🌐 Web: http://drkwaz. com⠀⠀⁠
πŸ₯ Twitter: @drkwaz ⠀⠀⠀⁠
———————————————⠀⠀⠀⁠
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Let me know if you need help by clicking the link in my bio: @drkwaz @drkwaz @drkwaz ⁠
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⁠
#caloriesincaloriesout #iwanttoloseweight #weightlossjourney2020 #howtoloseweight #fitnessfreaks #fitnesstips #gymshark #fitnessboy #fatloss #workouts #workoutroutine #gotothegym ⁠
#bulk #bulking #bulkingseason #bulkup #getbig #getstrong #howtogainweight #calories #caloriecounting #iifym #buildmuscle #buildingmuscle #buildingmuscles #musclegain #musclediet #musclemeals #musclebuilding #hardgainer

πŸ’ͺHOW MUCH MUSCLE CAN YOU GAIN IN 1 YEAR πŸ’ͺ πŸ‘‹β 
-⁠
Building muscle requires you to train with intensity, lift progressively heavier weights, and eat a diet rich in protein and calories. While everyone is able to gain muscle naturally, people will differ in the rate they gain muscle. And the amount of muscle you can gain in a year will be influenced by several factors such as genetics, intensity, consistency and diet.⁠
.⁠
If you are not gaining about 0.25-0.5% of your bodyweight each week then increase your calories by 250-500.⁠
-⁠
If you struggle with making these adjustments to maximise your muscle gain then consider hiring a coach to help you.⁠
-⁠
TAG SOMEONE WHO NEEDS TO SEE THIS!⁠
-⁠
.⁠
———————————————⠀⠀⠀⁠
πŸ“Έ Instagram: @drkwaz .⠀⠀⠀⁠
πŸ“© Email: drkwaz@gmail.com⠀⠀⠀⁠
🌐 Web: http://drkwaz. com⠀⠀⁠
πŸ₯ Twitter: @drkwaz⠀⠀⠀⁠
———————————————⠀⠀⠀⁠
.⠀⁠
Let me know if you need help by clicking the link in my bio: @drkwaz @drkwaz @drkwaz ⁠
.⁠
⁠
#caloriesincaloriesout #iwanttoloseweight #weightlossjourney2020 #howtoloseweight #fitnessfreaks #fitnesstips #gymshark #fitnessboy #fatloss #workouts #workoutroutine #gotothegym ⁠
#bulk #bulking #bulkingseason #bulkup #getbig #getstrong #howtogainweight #calories #caloriecounting #iifym #buildmuscle #buildingmuscle #buildingmuscles #musclegain #musclediet #musclemeals #musclebuilding #hardgainer

πŸ’ͺHOW MUCH MUSCLE CAN YOU GAIN IN 1 YEAR πŸ’ͺ πŸ‘‹β 
-⁠
Building muscle requires you to train with intensity, lift progressively heavier weights, and eat a diet rich in protein and calories. While everyone is able to gain muscle naturally, people will differ in the rate they gain muscle. And the amount of muscle you can gain in a year will be influenced by several factors such as genetics, intensity, consistency and diet.⁠
.⁠
If you are not gaining about 0.25-0.5% of your bodyweight each week then increase your calories by 250-500.⁠
-⁠
If you struggle with making these adjustments to maximise your muscle gain then consider hiring a coach to help you.⁠
-⁠
TAG SOMEONE WHO NEEDS TO SEE THIS!⁠
-⁠
.⁠
———————————————⠀⠀⠀⁠
πŸ“Έ Instagram: @drkwaz .⠀⠀⠀⁠
πŸ“© Email: drkwaz@gmail.com ⠀⠀⠀⁠
🌐 Web: http://drkwaz. com⠀⠀⁠
πŸ₯ Twitter: @drkwaz ⠀⠀⠀⁠
———————————————⠀⠀⠀⁠
.⠀⁠
Let me know if you need help by clicking the link in my bio: @drkwaz @drkwaz @drkwaz ⁠
.⁠
⁠
#caloriesincaloriesout #iwanttoloseweight #weightlossjourney2020 #howtoloseweight #fitnessfreaks #fitnesstips #gymshark #fitnessboy #fatloss #workouts #workoutroutine #gotothegym ⁠
#bulk #bulking #bulkingseason #bulkup #getbig #getstrong #howtogainweight #calories #caloriecounting #iifym #buildmuscle #buildingmuscle #buildingmuscles #musclegain #musclediet #musclemeals #musclebuilding #hardgainer

πŸ‘ŽπŸΌYour choices dictate everything...⁠
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Whether it's going to the gym today, driving past the filling station on the way home from work instead of going into it or simply opting for a better quality food when you get the opportunity, choices are what differentiates usπŸ’β€β™‚οΈβ 
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Everyone has the same 24 hours in a day and the age old excuse of not having time isn't exactly something I believe is a viable excuse in todays society.⁠
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Supermarkets and garages are filled with 'healthier' options, readily available for you. Protein bars, fruits, protein yogurts, shakes and even readily available macro friendly meals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
If your using the excuse that you don't have time then the only thing that you don't have time for is improving your own health.⁠
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
This isn't because you don't have access to high quality foods, it's more beaches you don't prioritise your own health. Simple asπŸ€·β€β™‚οΈβ 
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
TAG SOMEONE WHO NEEDS TO SEE THIS!⁠
-⁠
.⁠
———————————————⠀⠀⠀⁠
πŸ“Έ Instagram: @drkwaz .⠀⠀⠀⁠
πŸ“© Email: drkwaz@gmail.com⠀⠀⠀⁠
🌐 Web: http://drkwaz. com⠀⠀⁠
πŸ₯ Twitter: @drkwaz⠀⠀⠀⁠
———————————————⠀⠀⠀⁠
.⠀⁠
Let me know if you need help by clicking the link in my bio: @drkwaz @drkwaz @drkwaz ⁠
.⁠
⁠
#caloriesincaloriesout #iwanttoloseweight #weightlossjourney2020 #howtoloseweight #fitnessfreaks #fitnesstips #gymshark #fitnessboy #workouts #workoutroutine #workouts #gotothegym ⁠
#bulk #bulking #bulkingseason #bulkup #getbig #getstrong #howtogainweight #calories #caloriecounting #iifym #buildmuscle #buildingmuscle #buildingmuscles #musclegain #musclediet #musclemeals #musclebuilding #hardgainer

πŸ‘ŽπŸΌYour choices dictate everything...⁠
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Whether it's going to the gym today, driving past the filling station on the way home from work instead of going into it or simply opting for a better quality food when you get the opportunity, choices are what differentiates usπŸ’β€β™‚οΈβ 
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Everyone has the same 24 hours in a day and the age old excuse of not having time isn't exactly something I believe is a viable excuse in todays society.⁠
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Supermarkets and garages are filled with 'healthier' options, readily available for you. Protein bars, fruits, protein yogurts, shakes and even readily available macro friendly meals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
If your using the excuse that you don't have time then the only thing that you don't have time for is improving your own health.⁠
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
This isn't because you don't have access to high quality foods, it's more beaches you don't prioritise your own health. Simple asπŸ€·β€β™‚οΈβ 
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
TAG SOMEONE WHO NEEDS TO SEE THIS!⁠
-⁠
.⁠
———————————————⠀⠀⠀⁠
πŸ“Έ Instagram: @drkwaz .⠀⠀⠀⁠
πŸ“© Email: drkwaz@gmail.com ⠀⠀⠀⁠
🌐 Web: http://drkwaz. com⠀⠀⁠
πŸ₯ Twitter: @drkwaz ⠀⠀⠀⁠
———————————————⠀⠀⠀⁠
.⠀⁠
Let me know if you need help by clicking the link in my bio: @drkwaz @drkwaz @drkwaz ⁠
.⁠
⁠
#caloriesincaloriesout #iwanttoloseweight #weightlossjourney2020 #howtoloseweight #fitnessfreaks #fitnesstips #gymshark #fitnessboy #workouts #workoutroutine #workouts #gotothegym ⁠
#bulk #bulking #bulkingseason #bulkup #getbig #getstrong #howtogainweight #calories #caloriecounting #iifym #buildmuscle #buildingmuscle #buildingmuscles #musclegain #musclediet #musclemeals #musclebuilding #hardgainer

#Makarsankranti - "The Yearly dose of Health"! #VitaminD is made by the body with Sunlight.
Sesame seeds(til) have the highest calcium, that is 975mg per 100g.
(Milk has 125mg only)
The body is capable of storing Vitamin D up to an year, and use the reserves.
Lastly, the body is capable of getting its Vitamin D reserves full with 3 full days of Sunlight.
The best quality of Sunlight is end of Winter & beginning of Summer.

Now, join the dots, and see how wise our sages were of ancient India.
They created a festival of flying kites where by our kids get excited to go in the open, under direct sunlight, throughout the day starting from early morning. And their mothers feed them homemade TIL laddoos.
We have a fantastic culture. Ask all your family members to get drenched into Sun light (Without Sunscreen) & loaded with "TIL Ke ladoo" to avoid unnecessary Vit D & Calcium pills.

Happy Makarsankranti!!!
#Lohri #Pongal #Bihu #Uttarayan #Bhogi
#VitD #Calcium #Bonediet #Musclediet β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#SheshWellnessCentre #Physiotherapy #Health #Mind #Body #Soul #BodyGoals #Peace #Spiritual
#MentalWellness #HealthConcious #HealthIsWealth #Physiotherapist #Osteopathy #PhysiotherapyCentre #OsteopathyWork #PhysiotherapyLife #TagoreNagar

#Makarsankranti - "The Yearly dose of Health"! #VitaminD is made by the body with Sunlight.
Sesame seeds(til) have the highest calcium, that is 975mg per 100g.
(Milk has 125mg only)
The body is capable of storing Vitamin D up to an year, and use the reserves.
Lastly, the body is capable of getting its Vitamin D reserves full with 3 full days of Sunlight.
The best quality of Sunlight is end of Winter & beginning of Summer.

Now, join the dots, and see how wise our sages were of ancient India.
They created a festival of flying kites where by our kids get excited to go in the open, under direct sunlight, throughout the day starting from early morning. And their mothers feed them homemade TIL laddoos.
We have a fantastic culture. Ask all your family members to get drenched into Sun light (Without Sunscreen) & loaded with "TIL Ke ladoo" to avoid unnecessary Vit D & Calcium pills.

Happy Makarsankranti!!!
#Lohri #Pongal #Bihu #Uttarayan #Bhogi
#VitD #Calcium #Bonediet #Musclediet β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#SheshWellnessCentre #Physiotherapy #Health #Mind #Body #Soul #BodyGoals #Peace #Spiritual
#MentalWellness #HealthConcious #HealthIsWealth #Physiotherapist #Osteopathy #PhysiotherapyCentre #OsteopathyWork #PhysiotherapyLife #TagoreNagar

🚨 𝘽π™ͺπ™‘π™ π™žπ™£π™œ π˜Ύπ™–π™‘π™€π™§π™žπ™š π˜Ύπ™π™šπ™–π™©π™¨π™π™šπ™šπ™©: 🚨⁠
-⁠
Do you struggle knowing how much to eat to build muscle?⁠
-⁠
Use this cheatsheet to establish how many calories you need to eat each day to bulk up βœ…β 
-⁠
The cheatsheet provides a range of calories for whatever weight you are. The reason for this range is that everyone is different. Has different activity levels etc. So, just because you weigh the same as someone doesn’t mean you should eat exactly the same. The above numbers give you handy starting point which will get you in the ballpark. From there adjust as needed. -⁠
⁠
I have established from working with tons of clients that the range for most skinny guys is 16-20 x BW (lbs). That is the calculation I have used above to create this cheatsheet.⁠
-⁠
I suggest you start out at the lower end of the range for your weight. Track progress and adjust as needed.⁠
-⁠
If you are not gaining about 0.25-0.5% of your bodyweight each week then increase your calories by 250-500.⁠
-⁠
If you struggle with making these adjustments to maximise your muscle gain then consider hiring a coach to help you.⁠
-⁠
TAG SOMEONE WHO NEEDS TO SEE THIS!⁠
-⁠
.⁠
———————————————⠀⠀⠀⁠
πŸ“Έ Instagram: @drkwaz .⠀⠀⠀⁠
πŸ“© Email: drkwaz@gmail.com⠀⠀⠀⁠
🌐 Web: http://drkwaz. com⠀⠀⁠
πŸ₯ Twitter: @drkwaz⠀⠀⠀⁠
———————————————⠀⠀⠀⁠
.⠀⁠
Let me know if you need help by clicking the link in my bio: @drkwaz @drkwaz @drkwaz ⁠
.⁠
⁠
#caloriesincaloriesout #iwanttoloseweight #weightlossjourney2020 #howtoloseweight #fitnessfreaks #fitnesstips #gymshark #fitnessboy #fatloss #workouts #workoutroutine #workouts #goodworkout #gotothegym ⁠
#bulk #bulking #bulkingseason #bulkup #getbig #getstrong #howtogainweight #caloriecounting #buildmuscle #buildingmuscle #buildingmuscles #musclegain #musclediet #musclemeals #musclebuilding #hardgainer

🚨 𝘽π™ͺπ™‘π™ π™žπ™£π™œ π˜Ύπ™–π™‘π™€π™§π™žπ™š π˜Ύπ™π™šπ™–π™©π™¨π™π™šπ™šπ™©: 🚨⁠
-⁠
Do you struggle knowing how much to eat to build muscle?⁠
-⁠
Use this cheatsheet to establish how many calories you need to eat each day to bulk up βœ…β 
-⁠
The cheatsheet provides a range of calories for whatever weight you are. The reason for this range is that everyone is different. Has different activity levels etc. So, just because you weigh the same as someone doesn’t mean you should eat exactly the same. The above numbers give you handy starting point which will get you in the ballpark. From there adjust as needed. -⁠
⁠
I have established from working with tons of clients that the range for most skinny guys is 16-20 x BW (lbs). That is the calculation I have used above to create this cheatsheet.⁠
-⁠
I suggest you start out at the lower end of the range for your weight. Track progress and adjust as needed.⁠
-⁠
If you are not gaining about 0.25-0.5% of your bodyweight each week then increase your calories by 250-500.⁠
-⁠
If you struggle with making these adjustments to maximise your muscle gain then consider hiring a coach to help you.⁠
-⁠
TAG SOMEONE WHO NEEDS TO SEE THIS!⁠
-⁠
.⁠
———————————————⠀⠀⠀⁠
πŸ“Έ Instagram: @drkwaz .⠀⠀⠀⁠
πŸ“© Email: drkwaz@gmail.com ⠀⠀⠀⁠
🌐 Web: http://drkwaz. com⠀⠀⁠
πŸ₯ Twitter: @drkwaz ⠀⠀⠀⁠
———————————————⠀⠀⠀⁠
.⠀⁠
Let me know if you need help by clicking the link in my bio: @drkwaz @drkwaz @drkwaz ⁠
.⁠
⁠
#caloriesincaloriesout #iwanttoloseweight #weightlossjourney2020 #howtoloseweight #fitnessfreaks #fitnesstips #gymshark #fitnessboy #fatloss #workouts #workoutroutine #workouts #goodworkout #gotothegym ⁠
#bulk #bulking #bulkingseason #bulkup #getbig #getstrong #howtogainweight #caloriecounting #buildmuscle #buildingmuscle #buildingmuscles #musclegain #musclediet #musclemeals #musclebuilding #hardgainer

🚨 𝘽π™ͺπ™‘π™ π™žπ™£π™œ π˜Ύπ™–π™‘π™€π™§π™žπ™š π˜Ύπ™π™šπ™–π™©π™¨π™π™šπ™šπ™©: 🚨⁠
-⁠
Do you struggle knowing how much to eat to build muscle?⁠
-⁠
Use this cheatsheet to establish how many calories you need to eat each day to bulk up βœ…β 
-⁠
The cheatsheet provides a range of calories for whatever weight you are. The reason for this range is that everyone is different. Has different activity levels etc. So, just because you weigh the same as someone doesn’t mean you should eat exactly the same. The above numbers give you handy starting point which will get you in the ballpark. From there adjust as needed. -⁠
⁠
I have established from working with tons of clients that the range for most skinny guys is 16-20 x BW (lbs). That is the calculation I have used above to create this cheatsheet.⁠
-⁠
I suggest you start out at the lower end of the range for your weight. Track progress and adjust as needed.⁠
-⁠
If you are not gaining about 0.25-0.5% of your bodyweight each week then increase your calories by 250-500.⁠
-⁠
If you struggle with making these adjustments to maximise your muscle gain then consider hiring a coach to help you.⁠
-⁠
TAG SOMEONE WHO NEEDS TO SEE THIS!⁠
-⁠
.⁠
———————————————⠀⠀⠀⁠
πŸ“Έ Instagram: @drkwaz .⠀⠀⠀⁠
πŸ“© Email: drkwaz@gmail.com⠀⠀⠀⁠
🌐 Web: http://drkwaz. com⠀⠀⁠
πŸ₯ Twitter: @drkwaz⠀⠀⠀⁠
———————————————⠀⠀⠀⁠
.⠀⁠
Let me know if you need help by clicking the link in my bio: @drkwaz @drkwaz @drkwaz ⁠
.⁠
⁠
#caloriesincaloriesout #iwanttoloseweight #weightlossjourney2020 #howtoloseweight #fitnessfreaks #fitnesstips #gymshark #fitnessboy #fatloss #workouts #workoutroutine #workouts #goodworkout #gotothegym ⁠
#bulk #bulking #bulkingseason #bulkup #getbig #getstrong #howtogainweight #caloriecounting #buildmuscle #buildingmuscle #buildingmuscles #musclegain #musclediet #musclemeals #musclebuilding #hardgainer

🚨 𝘽π™ͺπ™‘π™ π™žπ™£π™œ π˜Ύπ™–π™‘π™€π™§π™žπ™š π˜Ύπ™π™šπ™–π™©π™¨π™π™šπ™šπ™©: 🚨⁠
-⁠
Do you struggle knowing how much to eat to build muscle?⁠
-⁠
Use this cheatsheet to establish how many calories you need to eat each day to bulk up βœ…β 
-⁠
The cheatsheet provides a range of calories for whatever weight you are. The reason for this range is that everyone is different. Has different activity levels etc. So, just because you weigh the same as someone doesn’t mean you should eat exactly the same. The above numbers give you handy starting point which will get you in the ballpark. From there adjust as needed. -⁠
⁠
I have established from working with tons of clients that the range for most skinny guys is 16-20 x BW (lbs). That is the calculation I have used above to create this cheatsheet.⁠
-⁠
I suggest you start out at the lower end of the range for your weight. Track progress and adjust as needed.⁠
-⁠
If you are not gaining about 0.25-0.5% of your bodyweight each week then increase your calories by 250-500.⁠
-⁠
If you struggle with making these adjustments to maximise your muscle gain then consider hiring a coach to help you.⁠
-⁠
TAG SOMEONE WHO NEEDS TO SEE THIS!⁠
-⁠
.⁠
———————————————⠀⠀⠀⁠
πŸ“Έ Instagram: @drkwaz .⠀⠀⠀⁠
πŸ“© Email: drkwaz@gmail.com ⠀⠀⠀⁠
🌐 Web: http://drkwaz. com⠀⠀⁠
πŸ₯ Twitter: @drkwaz ⠀⠀⠀⁠
———————————————⠀⠀⠀⁠
.⠀⁠
Let me know if you need help by clicking the link in my bio: @drkwaz @drkwaz @drkwaz ⁠
.⁠
⁠
#caloriesincaloriesout #iwanttoloseweight #weightlossjourney2020 #howtoloseweight #fitnessfreaks #fitnesstips #gymshark #fitnessboy #fatloss #workouts #workoutroutine #workouts #goodworkout #gotothegym ⁠
#bulk #bulking #bulkingseason #bulkup #getbig #getstrong #howtogainweight #caloriecounting #buildmuscle #buildingmuscle #buildingmuscles #musclegain #musclediet #musclemeals #musclebuilding #hardgainer