#musclegrowth

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If you like doing upper lower splits or if you just need a quick upper body workout because you know you won’t be able to workout for the next few days.. -
pick 2 exercises per body part.. I recommend doing 4-5 sets at a rep range between 6-10 reps
-
This will allow you to pump enough blood into the muscle and get the best bang for your buck.. especially if your doing compound lifts
—
Personally if this were me I’d choose..
Flat dB bench
Incline barbell
Pull-ups 
Barbell rows
Barbell Shoulder press
Lateral raises
Dumbbell curl
Tricep pushdown
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. @jonashereora 
#hypertrophy #pullday #deadlifting #getstronger #pushday #buildmuscle #musclebuilding #musclegrowth #fittips #musclemass #TeamSelfCultured #musclegains

If you like doing upper lower splits or if you just need a quick upper body workout because you know you won’t be able to workout for the next few days.. -
pick 2 exercises per body part.. I recommend doing 4-5 sets at a rep range between 6-10 reps
-
This will allow you to pump enough blood into the muscle and get the best bang for your buck.. especially if your doing compound lifts

Personally if this were me I’d choose..
Flat dB bench
Incline barbell
Pull-ups
Barbell rows
Barbell Shoulder press
Lateral raises
Dumbbell curl
Tricep pushdown

.
.
.
.
.
.
.
.
. @jonashereora
#hypertrophy #pullday #deadlifting #getstronger #pushday #buildmuscle #musclebuilding #musclegrowth #fittips #musclemass #TeamSelfCultured #musclegains

Anyone else find it exhilarating yet frightening that each little decision dictates where we’ll be 10 years from now🤯 .
.
Like if I wanted to spontaneously move halfway across the world, I could...right now😶 Literally were in control of our entire life and it blows my mind what we COULD all do but what we decide to actually do out of comfort
.
.
Just felt I needed to share this with someone. Anyways, hope you’re all havin a good weekend🤗  MY DAYY OF BIRTH IS ON MONDAAYYY🎉🎉
Anyone do any shopping yesterday?? lmk
________________________________________________________
•For 1:1 coaching, apply through link in bio!!
• @doyoueven Use link in bio to save 💰
• @1upnutrition Code “audrey”

Anyone else find it exhilarating yet frightening that each little decision dictates where we’ll be 10 years from now🤯 .
.
Like if I wanted to spontaneously move halfway across the world, I could...right now😶 Literally were in control of our entire life and it blows my mind what we COULD all do but what we decide to actually do out of comfort
.
.
Just felt I needed to share this with someone. Anyways, hope you’re all havin a good weekend🤗 MY DAYY OF BIRTH IS ON MONDAAYYY🎉🎉
Anyone do any shopping yesterday?? lmk
________________________________________________________
•For 1:1 coaching, apply through link in bio!!
@doyoueven Use link in bio to save 💰
@1upnutrition Code “audrey”

❄️New study from our lab: do cold water baths decrease muscle mass gains?⁣
⁣
☃️Cold water baths, ice baths, or cryotherapy are very popular among athletes to reduce ⁣muscle soreness after a heavy training session. While these strategies might reduce muscle ⁣soreness, it has been suggested that they lower the adaptive response to training. ⁣
⁣
💪🏻This study investigated whether cold-water baths affect muscle protein synthesis after a ⁣single exercise session, as well as during a during a 2-week resistance training period⁣(training + cooling 3 times per week). ⁣
⁣
🦵For each subject, one leg was immersed in cold water (8 degrees Celsius), and the other leg ⁣in thermoneutral water (30 degrees Celsius), for 20 minutes after each training session.⁣
⁣
🏋️‍♂️The cold-water bath(s) reduced muscle protein synthesis both after a single training session ⁣as well as during the full 2-week training period.⁣
⁣
❗️This suggests that ice baths, cold-water baths, and cryotherapy should be avoided if muscle ⁣adaptations are the main training goal. ⁣
⁣
💡In conclusion, cold water baths after resistance exercise decreases muscle protein synthesis.⁣
⁣
👉🏻See bio for clickable reference.
⁣
#icebath #recovery #musclesoreness #bodybuilding #athlete #exercise #sports ⁣
#coldwaterbath #postexercisecooling #muscleproteinsynthesis #musclegrowth ⁣
#musclemass #gains #coldwaterbath #coldwaterimmersion #cryotherapymalaysia

❄️New study from our lab: do cold water baths decrease muscle mass gains?⁣

☃️Cold water baths, ice baths, or cryotherapy are very popular among athletes to reduce ⁣muscle soreness after a heavy training session. While these strategies might reduce muscle ⁣soreness, it has been suggested that they lower the adaptive response to training. ⁣

💪🏻This study investigated whether cold-water baths affect muscle protein synthesis after a ⁣single exercise session, as well as during a during a 2-week resistance training period⁣(training + cooling 3 times per week). ⁣

🦵For each subject, one leg was immersed in cold water (8 degrees Celsius), and the other leg ⁣in thermoneutral water (30 degrees Celsius), for 20 minutes after each training session.⁣

🏋️‍♂️The cold-water bath(s) reduced muscle protein synthesis both after a single training session ⁣as well as during the full 2-week training period.⁣

❗️This suggests that ice baths, cold-water baths, and cryotherapy should be avoided if muscle ⁣adaptations are the main training goal. ⁣

💡In conclusion, cold water baths after resistance exercise decreases muscle protein synthesis.⁣

👉🏻See bio for clickable reference.

#icebath #recovery #musclesoreness #bodybuilding #athlete #exercise #sports
#coldwaterbath #postexercisecooling #muscleproteinsynthesis #musclegrowth
#musclemass #gains #coldwaterbath #coldwaterimmersion #cryotherapymalaysia

🔥CREATINE - HOW IT WORKS🔥 by @rob_its_gymtime⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You asked for a “Creatine Guide” and here you have it guys 😊💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take 5g Creatine monohydrate daily! Timing is not as important as taking it every day. I would also drink 1-2 liters more water than usual. That’s it all you have to know ! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Creatine helps you getting stronger -> moving more weight -> doing more volume -> making more muscle gains. Over 30years of research and it is labeled as safe ! There are also other health benefits but I wanted to focus on the muscle building aspect. Thanks for your support guys ! 💪🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share this with someone who you think this could help!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

🔥CREATINE - HOW IT WORKS🔥 by @rob_its_gymtime ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You asked for a “Creatine Guide” and here you have it guys 😊💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take 5g Creatine monohydrate daily! Timing is not as important as taking it every day. I would also drink 1-2 liters more water than usual. That’s it all you have to know ! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Creatine helps you getting stronger -> moving more weight -> doing more volume -> making more muscle gains. Over 30years of research and it is labeled as safe ! There are also other health benefits but I wanted to focus on the muscle building aspect. Thanks for your support guys ! 💪🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share this with someone who you think this could help!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👇🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
@monsterwolffitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW 👆🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥

I’ve probably walked a total of 2,000 steps in the last 2 days from all the studyin🥴 but HEY...ya girl graduates in approximately 10 DAYYSS🤩🎉
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Let’s talk about the “I’ll start when xyz” mindset. How often do you find your self saying “eh, I’ll start my diet monday”. Or “I’ll start that paper tomorrow”...and then pushing it off even further😬 .
.
This can be such a toxic mindset, particularly when it’s in the context of training or nutrition🍎 I can promise you, binging on sunday, before you start your insanely restrictive diet on Monday, is NOT the way to reach your goals🙅🏼‍♀️ .
.
Try this approach instead:

1️⃣ Starting a program or new routine not when you think you’re “ready” but when you know you should. Because believe me, you will never feel ready☝🏼
2️⃣Create sustainable and attainable goals
3️⃣ Stick to a PLAN 
Switching your diet and workout program can really hinder your progress. So get on a plan, and stick to it!
.
.
Don’t wait for January first to begin working on your goals. That can be overwhelming, ineffective, and set you up to fail‼️
____________________________________________________
•For 1:1 coaching, apply through link in bio!!
•  @doyoueven Use link in bio to save 💰
• @1upnutrition use code “audrey” to save 20%!

I’ve probably walked a total of 2,000 steps in the last 2 days from all the studyin🥴 but HEY...ya girl graduates in approximately 10 DAYYSS🤩🎉
.
.
Let’s talk about the “I’ll start when xyz” mindset. How often do you find your self saying “eh, I’ll start my diet monday”. Or “I’ll start that paper tomorrow”...and then pushing it off even further😬 .
.
This can be such a toxic mindset, particularly when it’s in the context of training or nutrition🍎 I can promise you, binging on sunday, before you start your insanely restrictive diet on Monday, is NOT the way to reach your goals🙅🏼‍♀️ .
.
Try this approach instead:

1️⃣ Starting a program or new routine not when you think you’re “ready” but when you know you should. Because believe me, you will never feel ready☝🏼
2️⃣Create sustainable and attainable goals
3️⃣ Stick to a PLAN
Switching your diet and workout program can really hinder your progress. So get on a plan, and stick to it!
.
.
Don’t wait for January first to begin working on your goals. That can be overwhelming, ineffective, and set you up to fail‼️
____________________________________________________
•For 1:1 coaching, apply through link in bio!!
@doyoueven Use link in bio to save 💰
@1upnutrition use code “audrey” to save 20%!

⁉️ Skipping The Gym Because You're Sick? By @jonashereora
⠀
🔹 Many people that have started a training program and started seeing some results in the gym can get really frustrated when they get sick and have to skip their workouts for a couple of days.
⠀
♦️ They usually feel that all their progress might go down the drain and that they'll have to start over with their training.
⠀
🔹 And instead, they hit the gym while they're sick... and as a result, they sometimes get worse and have to stay gym-free for weeks.
⠀
♦️ Instead, a better option might be to listen to your body and rest. Let your body recover and don't worry about losing all your gains.
⠀
🔹 Most likely, you'll bounce back after a week and be performing even better after your rest period.
⠀
♦️ AND you'll be fully recovered and can keep pushing your limits and grow even stronger.
⠀
💥 Tag a friend who doesn't like resting 👇

⁉️ Skipping The Gym Because You're Sick? By @jonashereora

🔹 Many people that have started a training program and started seeing some results in the gym can get really frustrated when they get sick and have to skip their workouts for a couple of days.

♦️ They usually feel that all their progress might go down the drain and that they'll have to start over with their training.

🔹 And instead, they hit the gym while they're sick... and as a result, they sometimes get worse and have to stay gym-free for weeks.

♦️ Instead, a better option might be to listen to your body and rest. Let your body recover and don't worry about losing all your gains.

🔹 Most likely, you'll bounce back after a week and be performing even better after your rest period.

♦️ AND you'll be fully recovered and can keep pushing your limits and grow even stronger.

💥 Tag a friend who doesn't like resting 👇

FOLLOW 👉@Ketolife.Healthy👈 for Daily Amazing HEALTH & FITNESS Content 💪
--
Like and Share to Motivate Someone 😇

FOLLOW 👉@Ketolife.Healthy 👈 for Daily Amazing HEALTH & FITNESS Content 💪
--
Like and Share to Motivate Someone 😇

Are you taking all the essential equipment to maximise your gym sessions? 🤔
-
Follow @physiqueandstrength
-
Comment down below how many of these you take to the gym!👇🏻
-
Tag your gym partner!👇🏻
-
Wrist wraps and straps are essential if you’re looking to get really strong in big lifts such as the bench press and overhead press, providing support to your wrists and stopping your forearms giving out before your back muscles in heavy pulls. 🏋️‍♀️
-
Headphones are a must have to stay focused on your training, avoid distraction and feel pumped by your favourite tracks. 🎧
-
It is impossible to become extremely strong in weighted chins/dips without a dip/pull-up belt so get one now! 😱
-
Shaker bottles can be used for pre-workout or BCAAs and your post-workout shake, it is also so crucial to stay hydrated throughout a workout. 💦
-
Resistance bands are great for warms ups, especially to work your rotator cuff or to use as a pre-activation, whilst the lifting belt is very important for keeping tight and stable in heavy lifts such as deadlifts and squats. 🏋️‍♀️
-
I have selected what I believe to be the best on the market for most of these items and you can now see these through the link in bio. ❗️
-
#gymbag #gymessentials #gymequipment  #powerliftinggear #fitnessequipment #whatsinmybag

Are you taking all the essential equipment to maximise your gym sessions? 🤔
-
Follow @physiqueandstrength
-
Comment down below how many of these you take to the gym!👇🏻
-
Tag your gym partner!👇🏻
-
Wrist wraps and straps are essential if you’re looking to get really strong in big lifts such as the bench press and overhead press, providing support to your wrists and stopping your forearms giving out before your back muscles in heavy pulls. 🏋️‍♀️
-
Headphones are a must have to stay focused on your training, avoid distraction and feel pumped by your favourite tracks. 🎧
-
It is impossible to become extremely strong in weighted chins/dips without a dip/pull-up belt so get one now! 😱
-
Shaker bottles can be used for pre-workout or BCAAs and your post-workout shake, it is also so crucial to stay hydrated throughout a workout. 💦
-
Resistance bands are great for warms ups, especially to work your rotator cuff or to use as a pre-activation, whilst the lifting belt is very important for keeping tight and stable in heavy lifts such as deadlifts and squats. 🏋️‍♀️
-
I have selected what I believe to be the best on the market for most of these items and you can now see these through the link in bio. ❗️
-
#gymbag #gymessentials #gymequipment #powerliftinggear #fitnessequipment #whatsinmybag

Are you currently a student? 📓
-
Follow @physiqueandstrength
-
Comment down below how you fit in your gym sessions! 💪🏻
-
Tag your uni mates!👇🏻
-
The routine of someone that goes to university can be tricky given the fact that when your school day  finishes you are tired and don’t feel like working out. Your days are extremely inconsistent, you will be partying a lot and you also have studying to do. 💤
-
Unfortunately having such commitments means you either have to sacrifice some relaxation time at home or sacrifice your workouts, therefore I recommend training on weekends and just a couple of days during the week when you go to university to add up to 3 gym sessions a week which is enough to make progress. 📈
-
Take a prepped meal in to uni with you to eat between lectures or if you don’t have the time, choose your meal deal wisely! Also, I strongly advise you to avoid downloading Uber eats or Deliveroo and stick to your meal plan! ✅
-
#mealplans #nutritionplan #mealplanner #gymbeginner #dailyfooddiary #healthymealplan

Are you currently a student? 📓
-
Follow @physiqueandstrength
-
Comment down below how you fit in your gym sessions! 💪🏻
-
Tag your uni mates!👇🏻
-
The routine of someone that goes to university can be tricky given the fact that when your school day finishes you are tired and don’t feel like working out. Your days are extremely inconsistent, you will be partying a lot and you also have studying to do. 💤
-
Unfortunately having such commitments means you either have to sacrifice some relaxation time at home or sacrifice your workouts, therefore I recommend training on weekends and just a couple of days during the week when you go to university to add up to 3 gym sessions a week which is enough to make progress. 📈
-
Take a prepped meal in to uni with you to eat between lectures or if you don’t have the time, choose your meal deal wisely! Also, I strongly advise you to avoid downloading Uber eats or Deliveroo and stick to your meal plan! ✅
-
#mealplans #nutritionplan #mealplanner #gymbeginner #dailyfooddiary #healthymealplan

Most Recent

TRAINING VOLUME!⚡️Follow @alexrichardson.fit @alexnroberto @alexrobertomusic @athleticfitworld for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️
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Training volume is considered the main driver of muscle growth [1]. Volume can be simply defined as the total number of challenging sets per muscle group you perform per week.
.
Recent research shows that there's a dose-response relationship between volume and muscle growth [2]. This means that, up to a certain point, more volume results in more muscle growth.
.
But this doesn't mean that you can increase volume forever and expect greater muscle growth. If you train with more volume than you can recover from, inevitably your gains will suffer [3]. .
References:
1. https://www.ncbi.nlm.nih.gov/pubmed/20300012
2. https://www.ncbi.nlm.nih.gov/pubmed/27433992
3. https://www.ncbi.nlm.nih.gov/labs/articles/27941492/
.
Tag a friend who needs to see this!🙋🏻‍♂️
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Let me know what you think in the comments below?!🤔
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Caption by: @alexrichardson.fit @alexnroberto .
Content: @iwannaburnfat #volumetraining #volume #training #trainingtips #trainingtip #trainingday #training💪 #workout #workoutquotes #workoutplan #workoutideas #workoutmore #bodybuilding #bodybuilder #richardsonfit #richardsonfitness #fatlosscoach #onlinecoach #strengthtraining #strengthandconditioning #strengthcoach #weightlosscoach #fittip #fittips #exercisetips #muscle #muscles #musclegrowth

TRAINING VOLUME!⚡️Follow @alexrichardson.fit @alexnroberto @alexrobertomusic @athleticfitworld for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️
.
Training volume is considered the main driver of muscle growth [1]. Volume can be simply defined as the total number of challenging sets per muscle group you perform per week.
.
Recent research shows that there's a dose-response relationship between volume and muscle growth [2]. This means that, up to a certain point, more volume results in more muscle growth.
.
But this doesn't mean that you can increase volume forever and expect greater muscle growth. If you train with more volume than you can recover from, inevitably your gains will suffer [3]. .
References:
1. https://www.ncbi.nlm.nih.gov/pubmed/20300012
2. https://www.ncbi.nlm.nih.gov/pubmed/27433992
3. https://www.ncbi.nlm.nih.gov/labs/articles/27941492/
.
Tag a friend who needs to see this!🙋🏻‍♂️
.
Let me know what you think in the comments below?!🤔
.
Caption by: @alexrichardson.fit @alexnroberto .
Content: @iwannaburnfat #volumetraining #volume #training #trainingtips #trainingtip #trainingday #training 💪 #workout #workoutquotes #workoutplan #workoutideas #workoutmore #bodybuilding #bodybuilder #richardsonfit #richardsonfitness #fatlosscoach #onlinecoach #strengthtraining #strengthandconditioning #strengthcoach #weightlosscoach #fittip #fittips #exercisetips #muscle #muscles #musclegrowth

😁 Boost those serotonin levels 🤘🏼
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DescriptionSerotonin or 5-hydroxytryptamine is a monoamine neurotransmitter. It has a popular image as a contributor to feelings of well-being and happiness, though its actual biological function is complex and multifaceted, modulating cognition, reward, learning, memory, and numerous physiological processes.
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💀 FOLLOW @highcaloriekitchen 💀
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#weightgain #gainweight #weightgaining #gainingweight #weightgainfood #weightgainmeals #gainweightfast #gainedweight #muscle #muscles #musclegain #musclegains #musclemeals #musclefoods #musclefood #musclebuilding #musclemass #gainmass #musclegrowth #musclefitness #musclegainz #losefatgainmuscle #gainmuscle #gainmuscles #highcalories #highcalorie #highcalo #ectomorph #highcaloriekitchen #serotonin

😁 Boost those serotonin levels 🤘🏼
.
DescriptionSerotonin or 5-hydroxytryptamine is a monoamine neurotransmitter. It has a popular image as a contributor to feelings of well-being and happiness, though its actual biological function is complex and multifaceted, modulating cognition, reward, learning, memory, and numerous physiological processes.
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💀 FOLLOW @highcaloriekitchen 💀
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#weightgain #gainweight #weightgaining #gainingweight #weightgainfood #weightgainmeals #gainweightfast #gainedweight #muscle #muscles #musclegain #musclegains #musclemeals #musclefoods #musclefood #musclebuilding #musclemass #gainmass #musclegrowth #musclefitness #musclegainz #losefatgainmuscle #gainmuscle #gainmuscles #highcalories #highcalorie #highcalo #ectomorph #highcaloriekitchen #serotonin

Vegetarian and ketogenic diets have been studied extensively for their health benefits.  What is the vegetarian keto diet?
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The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.
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Most vegetarians eat animal products like eggs and dairy but avoid meat and fish.
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Meanwhile, the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose.
💪🏻😊
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#kavencoresg #confinementcare 
#healthylifestyle #keepitup #exercise #kavencorexbridaljourney
#healthyjourney 
#withencore 
#travelwithencore
#mealreplacementshake #boost #strength #immunesupport #bloodsugarbalance #cholesterolcontrol #digestivesystem #recoverydrink #cardiovascularhealth #chocolate #coffee #matcha #chai #vanilla #musclegrowth #weightmanagement

Vegetarian and ketogenic diets have been studied extensively for their health benefits. What is the vegetarian keto diet?
.
The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.
.
Most vegetarians eat animal products like eggs and dairy but avoid meat and fish.
.
Meanwhile, the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose.
💪🏻😊
.
.
#kavencoresg #confinementcare
#healthylifestyle #keepitup #exercise #kavencorexbridaljourney
#healthyjourney
#withencore
#travelwithencore
#mealreplacementshake #boost #strength #immunesupport #bloodsugarbalance #cholesterolcontrol #digestivesystem #recoverydrink #cardiovascularhealth #chocolate #coffee #matcha #chai #vanilla #musclegrowth #weightmanagement

Artist: WickedBust
----------------------------------------------
Character: Mikasa Ackermann
----------------------------------------------
#mikasaackerman #attackontitan #muscle #femalemuscle #musclegrowth #fmg #femalebodybuilder #fbb

Artist: WickedBust
----------------------------------------------
Character: Mikasa Ackermann
----------------------------------------------
#mikasaackerman #attackontitan #muscle #femalemuscle #musclegrowth #fmg #femalebodybuilder #fbb

This is the result of quitting smoking cigarettes and drinking alcohol, getting a membership at the gym and dedicating myself to the gym 6 days a week since The last week of July, from 156 lbs to 196lbs .... #eathealthy #livehealthy #workoutroutine #nevergiveup #dedication #smokefree #alcoholfree #weighprotein #fish #smoothies #longlife #healthylifestyle #menshealth #musclegrowth #gymlife #neverfuckingquit

This is the result of quitting smoking cigarettes and drinking alcohol, getting a membership at the gym and dedicating myself to the gym 6 days a week since The last week of July, from 156 lbs to 196lbs .... #eathealthy #livehealthy #workoutroutine #nevergiveup #dedication #smokefree #alcoholfree #weighprotein #fish #smoothies #longlife #healthylifestyle #menshealth #musclegrowth #gymlife #neverfuckingquit

Another day another workout 💪🏼 Train your triceps with this killer routine 💯
•
How do you train your arms? Recently we’ve split up biceps and triceps on separate days. In the past we trained biceps with back & triceps with chest. How you do integrate arm exercises? Tell us down below ⬇️
•
•
1.  Tricep Pushdown V-Bar
🏋🏻‍♂️💙 - 4x10 50lbs
🏋🏻‍♀️💜 - 4x15 22lbs
2.  Tricep Kickbacks
🏋🏻‍♂️💙 - 4x10 17lbs
🏋🏻‍♀️💜 - 4x10 11lbs
3.  Tricep Pushdown Flat Bar (Superset Underhand)
🏋🏻‍♂️💙 - 4x10 38.5lbs
🏋🏻‍♀️💜 - 4x10 22lbs
4.  Weighted Bench Dips
🏋🏻‍♂️💙 - 4x12 90lbs
🏋🏻‍♀️💜 - 4x10 45lbs
5.  Overhead Tricep Extensions
🏋🏻‍♂️💙 - 4x10 55-60lbs
🏋🏻‍♀️💜 - 4x10 30lbs

Another day another workout 💪🏼 Train your triceps with this killer routine 💯

How do you train your arms? Recently we’ve split up biceps and triceps on separate days. In the past we trained biceps with back & triceps with chest. How you do integrate arm exercises? Tell us down below ⬇️


1. Tricep Pushdown V-Bar
🏋🏻‍♂️💙 - 4x10 50lbs
🏋🏻‍♀️💜 - 4x15 22lbs
2. Tricep Kickbacks
🏋🏻‍♂️💙 - 4x10 17lbs
🏋🏻‍♀️💜 - 4x10 11lbs
3. Tricep Pushdown Flat Bar (Superset Underhand)
🏋🏻‍♂️💙 - 4x10 38.5lbs
🏋🏻‍♀️💜 - 4x10 22lbs
4. Weighted Bench Dips
🏋🏻‍♂️💙 - 4x12 90lbs
🏋🏻‍♀️💜 - 4x10 45lbs
5. Overhead Tricep Extensions
🏋🏻‍♂️💙 - 4x10 55-60lbs
🏋🏻‍♀️💜 - 4x10 30lbs

Gaining weight has been hard for me but little by little I will get where I want to be. I eat anything I don’t have any type of diet. Everything with moderation. 🤗

#fitnesslife #fitspo #fitnessmotivation #workingoutathome #nutrition #whatdiet #moderation #lifestyle #fitnessjourney #gainingweight #musclegrowth

Gaining weight has been hard for me but little by little I will get where I want to be. I eat anything I don’t have any type of diet. Everything with moderation. 🤗

#fitnesslife #fitspo #fitnessmotivation #workingoutathome #nutrition #whatdiet #moderation #lifestyle #fitnessjourney #gainingweight #musclegrowth

Artist: MATL
----------------------------------------------
Character: Mikasa Ackermann
----------------------------------------------
#mikasaackerman #attackontitan #muscle #femalemuscle #musclegrowth #fmg #femalebodybuilder #fbb
----------------------------------------------

Artist: MATL
----------------------------------------------
Character: Mikasa Ackermann
----------------------------------------------
#mikasaackerman #attackontitan #muscle #femalemuscle #musclegrowth #fmg #femalebodybuilder #fbb
----------------------------------------------

LAGGING BODY PART?

It’s most likely due to a sub-par mind-muscle connection.

Your body, whether we realize it or not, is going to execute our movements in the gym in the most efficient manner possible.

Efficiency, though, may not equate to sufficiency.

In other words, even if you’re doing a movement that is meant to hit a particular muscle it’s very possible that you’re insufficiently hitting it due to other muscles taking over.

When you’re executing a movement it should go well beyond you simply moving through the motions.

You should be focusing on where the tension is felt and whether or not it’s on the muscle you’re trying to target.

One method I like to do to ensure I’m actually applying tension optimally is to do both a controlled eccentric & a pause on the bottom.

The “bottom” being the point that your muscle is most stretched. This sets the stage for a great contraction, while allowing blood to engorge the muscle.

This can be applied to most movements.

Bodybuilding is most definitely physical, but it’s foundation is mental.

LAGGING BODY PART?

It’s most likely due to a sub-par mind-muscle connection.

Your body, whether we realize it or not, is going to execute our movements in the gym in the most efficient manner possible.

Efficiency, though, may not equate to sufficiency.

In other words, even if you’re doing a movement that is meant to hit a particular muscle it’s very possible that you’re insufficiently hitting it due to other muscles taking over.

When you’re executing a movement it should go well beyond you simply moving through the motions.

You should be focusing on where the tension is felt and whether or not it’s on the muscle you’re trying to target.

One method I like to do to ensure I’m actually applying tension optimally is to do both a controlled eccentric & a pause on the bottom.

The “bottom” being the point that your muscle is most stretched. This sets the stage for a great contraction, while allowing blood to engorge the muscle.

This can be applied to most movements.

Bodybuilding is most definitely physical, but it’s foundation is mental.

WE ALL START SOMEWHERE BY @OAKBUILTFITNESS
-
Ever been afraid of starting something?l
-
Of course. We all have.
-
I remember being intimidated as hell to walk into a gym. I weighed 127 pounds soaking wet and could barely bench press the bar. 45 fvking pounds.
-
But, I knew it was something I had to do.
-
So I made myself do it.
-
I scratched and clawed for each 5 pound increase on the bar... still do... and it's literally changed my life.
-
Every extra rep, every extra pounds added was a step closer to my goal.
-
But it took time.
-
Point is, we all start somewhere. No one is born jacked. It can't be given to you. It has to be earned.
-
And every day you make excuses is another day lost not realizing your potential.
-
Get after it.
-
-
-
-
- 
#OakBuilt #buildingmuscle #musclegrowth #musclefit #musclehustle #musclenation #musclegains #musclefitness #musclemass #muscleandfitness #musclemotivation

WE ALL START SOMEWHERE BY @OAKBUILTFITNESS
-
Ever been afraid of starting something?l
-
Of course. We all have.
-
I remember being intimidated as hell to walk into a gym. I weighed 127 pounds soaking wet and could barely bench press the bar. 45 fvking pounds.
-
But, I knew it was something I had to do.
-
So I made myself do it.
-
I scratched and clawed for each 5 pound increase on the bar... still do... and it's literally changed my life.
-
Every extra rep, every extra pounds added was a step closer to my goal.
-
But it took time.
-
Point is, we all start somewhere. No one is born jacked. It can't be given to you. It has to be earned.
-
And every day you make excuses is another day lost not realizing your potential.
-
Get after it.
-
-
-
-
-
#OakBuilt #buildingmuscle #musclegrowth #musclefit #musclehustle #musclenation #musclegains #musclefitness #musclemass #muscleandfitness #musclemotivation

Attack on Titan Open RP
----------------------------------------------
Artist: SolGravionMegazord
----------------------------------------------
Character: Mikasa Ackermann
----------------------------------------------
Plot: Ever since she joined the Scout Regiment, Mikasa dedicated most of her time into building her body to protect her friends Eren and Armin against the Titans. Eren had the ability to transform into a Titan but Mikasa had to make sure she was able to defend him if need be. She wouldn't let anything happen to her dear Eren. After the ordeal with Reiner and Bertholdt, the Scouts managed to safely secure Eren and Historia. Obviously needing someone to help carry the heavy supplies, the muscular Mikasa walked over to Eren and asked, "Eren, do you need some help with that? It looks like you're struggling a bit. You should be lying down instead of lifting heavy things."
------------------------------------------------------------
#mikasaackerman #attackontitan #muscle #femalemuscle #musclegrowth #fmg #femalebodybuilder #fbb

Attack on Titan Open RP
----------------------------------------------
Artist: SolGravionMegazord
----------------------------------------------
Character: Mikasa Ackermann
----------------------------------------------
Plot: Ever since she joined the Scout Regiment, Mikasa dedicated most of her time into building her body to protect her friends Eren and Armin against the Titans. Eren had the ability to transform into a Titan but Mikasa had to make sure she was able to defend him if need be. She wouldn't let anything happen to her dear Eren. After the ordeal with Reiner and Bertholdt, the Scouts managed to safely secure Eren and Historia. Obviously needing someone to help carry the heavy supplies, the muscular Mikasa walked over to Eren and asked, "Eren, do you need some help with that? It looks like you're struggling a bit. You should be lying down instead of lifting heavy things."
------------------------------------------------------------
#mikasaackerman #attackontitan #muscle #femalemuscle #musclegrowth #fmg #femalebodybuilder #fbb

All jobs done for the day... time to kick back and chill...

All jobs done for the day... time to kick back and chill...

Hoy fue uno de esos días en los que no te puedes escapar del entrenamiento, después de 2 días de descanso no planeado toca retomar con más ganas!

Sábado de fullbody!😱
muriendo desde el inicio 😅

#gym #Hipertrofia #culturismonatural #fitnessscience #fitness #musclegrowth #muscle

Hoy fue uno de esos días en los que no te puedes escapar del entrenamiento, después de 2 días de descanso no planeado toca retomar con más ganas!

Sábado de fullbody!😱
muriendo desde el inicio 😅

#gym #Hipertrofia #culturismonatural #fitnessscience #fitness #musclegrowth #muscle

MACROS by @vikingtrainingnutrition
.
"Calories in and calories out" but what are Calories 🤔
.
Calories are a unit of energy, and generally fall into Protiens, Carbs and
Fats. It can be a little confusing to distinguish between the 3 at first. So this is a little guidance for some of the different functions they provide in the body.
.
Do you or someone you know need guidance or have questions about Macros? Send them here !

MACROS by @vikingtrainingnutrition
.
"Calories in and calories out" but what are Calories 🤔
.
Calories are a unit of energy, and generally fall into Protiens, Carbs and
Fats. It can be a little confusing to distinguish between the 3 at first. So this is a little guidance for some of the different functions they provide in the body.
.
Do you or someone you know need guidance or have questions about Macros? Send them here !

Mental health has been a big part of my life for the last 7 years. In those first few years I had no idea how to deal with it. Being a man, you’re taught not to show “weakness” and in our society anxiety and depression are perceived as signs of that. So I kept quiet, bottled it in and hoped that it would pass. But it didn’t. In fact it got worse and worse.
-
Until I finally opened up to those close to me and began taking serious action; even when I wanted to do nothing but shutdown. I stayed consistent, adopted new and healthier habits, and started focusing on improving my mind rather than just my body. Although depression and anxiety can still creep back into my life at times today, I’m much better able to deal with the symptoms than I was back then.
-
The last 3-4 years has really tested this with the chronic hip pain and residual lower body pain I’ve been dealing with. From hundreds of treatment sessions to having to avoid all hip flexion related activity (running, jumping, rowing, squatting, deadlifting, etc..). Being in constant pain whether I’m standing, sitting or lying down. As someone who comes from an athletic background and does these things for a living, it’s been tough on the ol’ melon.
-
However, after recent MRI results, FAI (hip impingement caused by irregular bone growth) has been confirmed, as well as labrum tears on both hips. I’ve been scheduled for surgery for the first of two sides in March. Although it seems weird, I’m relieved and excited to have got this news. For so long, there were no answers and having no answers for chronic pain, whether physical or mental is in my opinion one of the worst things to deal with.
-
I’m excited that the process to relieve this issue is set and I’m one step closer to living in less pain (or maybe even pain free 🤞) and doing the things I enjoy most. #roadtorecovery #hipsdontlie

Mental health has been a big part of my life for the last 7 years. In those first few years I had no idea how to deal with it. Being a man, you’re taught not to show “weakness” and in our society anxiety and depression are perceived as signs of that. So I kept quiet, bottled it in and hoped that it would pass. But it didn’t. In fact it got worse and worse.
-
Until I finally opened up to those close to me and began taking serious action; even when I wanted to do nothing but shutdown. I stayed consistent, adopted new and healthier habits, and started focusing on improving my mind rather than just my body. Although depression and anxiety can still creep back into my life at times today, I’m much better able to deal with the symptoms than I was back then.
-
The last 3-4 years has really tested this with the chronic hip pain and residual lower body pain I’ve been dealing with. From hundreds of treatment sessions to having to avoid all hip flexion related activity (running, jumping, rowing, squatting, deadlifting, etc..). Being in constant pain whether I’m standing, sitting or lying down. As someone who comes from an athletic background and does these things for a living, it’s been tough on the ol’ melon.
-
However, after recent MRI results, FAI (hip impingement caused by irregular bone growth) has been confirmed, as well as labrum tears on both hips. I’ve been scheduled for surgery for the first of two sides in March. Although it seems weird, I’m relieved and excited to have got this news. For so long, there were no answers and having no answers for chronic pain, whether physical or mental is in my opinion one of the worst things to deal with.
-
I’m excited that the process to relieve this issue is set and I’m one step closer to living in less pain (or maybe even pain free 🤞) and doing the things I enjoy most. #roadtorecovery #hipsdontlie

Happy Saturday Everyone ! It’s the Weekend & most of us may not know what to do if we would still like to still get a pump or to keep up with our working out through the weekend. My 3 recommendations if you aren’t sure what to do after completing everything during the week! ⠀
1. WHATS SOMETHING THATS LACKING IN YOUR PHYSIQUE?- Do you see some areas you can workout this weekend that’s lacking compared to other muscles? Maybe you need to do chest twice this week or maybe your back, shoulders & biceps can use a little bit more work this weekend.⠀
2. FOCUS ON CARDIO & CORE- a lot of times during the week we just jump into lifting & avoid cardio in all maybe  because we are short on time or just too tired to do it🤷🏽‍♂️. It’s okay ! Just focus on doing 15-45 minutes of some form of intense cardio & finish off with 3 simple core movements to keep that midsection strong💪🏽. ⠀
3. BODYWEIGHT- If the 2 options above just aren’t what your feeling have a Saturday Or Sunday or both focused on Bodyweight. Bodyweight can help you move heavier weight easier & make you feel lighter when performing other movements. A suggested workout you can do is “50 Everything” which is  50 pull ups, 50 dips, 50 push ups, 50 air squats, 50sec planks 6 sets & 50 chin ups. ⠀
Any Questions or Suggestions let me know below in the comments! Have a Safe & Blessed weekend 😁👍🏽⠀
⠀
#TRAINWITHDYLAN ⠀
If you enjoyed this or found it useful PLEASE👉🏽⠀
.⠀
LIKE + COMMENT + SHARE 😁⠀
#TrainwithDylan .⠀
For more information about training or workouts send me a DM. ⠀
#Intervals#intervaltraining#explosivetraining#explosiveness#Highintensitytraining#HIIT#Functionallifting#Functionaltraining#Buildstrength#buildmuscle#Lifttobuild#musclegrowth#naturallifting#liftingnaturally#traindifferent#traintochange#mindsettraining#mentaltraining#emotionaltraining#naturalgains#growthtraining#nosupplements#plantbasedtraining#endurancetraining#vegan#vegantraining#plantbased #fitnesspro ⠀

Happy Saturday Everyone ! It’s the Weekend & most of us may not know what to do if we would still like to still get a pump or to keep up with our working out through the weekend. My 3 recommendations if you aren’t sure what to do after completing everything during the week! ⠀
1. WHATS SOMETHING THATS LACKING IN YOUR PHYSIQUE?- Do you see some areas you can workout this weekend that’s lacking compared to other muscles? Maybe you need to do chest twice this week or maybe your back, shoulders & biceps can use a little bit more work this weekend.⠀
2. FOCUS ON CARDIO & CORE- a lot of times during the week we just jump into lifting & avoid cardio in all maybe because we are short on time or just too tired to do it🤷🏽‍♂️. It’s okay ! Just focus on doing 15-45 minutes of some form of intense cardio & finish off with 3 simple core movements to keep that midsection strong💪🏽. ⠀
3. BODYWEIGHT- If the 2 options above just aren’t what your feeling have a Saturday Or Sunday or both focused on Bodyweight. Bodyweight can help you move heavier weight easier & make you feel lighter when performing other movements. A suggested workout you can do is “50 Everything” which is 50 pull ups, 50 dips, 50 push ups, 50 air squats, 50sec planks 6 sets & 50 chin ups. ⠀
Any Questions or Suggestions let me know below in the comments! Have a Safe & Blessed weekend 😁👍🏽⠀

#TRAINWITHDYLAN
If you enjoyed this or found it useful PLEASE👉🏽⠀
.⠀
LIKE + COMMENT + SHARE 😁⠀
#TrainwithDylan .⠀
For more information about training or workouts send me a DM. ⠀
#Intervals #intervaltraining #explosivetraining #explosiveness #Highintensitytraining #HIIT #Functionallifting #Functionaltraining #Buildstrength #buildmuscle #Lifttobuild #musclegrowth #naturallifting #liftingnaturally #traindifferent #traintochange #mindsettraining #mentaltraining #emotionaltraining #naturalgains #growthtraining #nosupplements #plantbasedtraining #endurancetraining #vegan #vegantraining #plantbased #fitnesspro

These 140’s were heavy as hell 😅
.
This set was followed by a massive drop set starting at 120’s and ending at 70’s 😒
.
My chest is destroyed, also note to self I need to wash my brand new hoodies before I wear them, also end up with fuzzies all over me and look like I have dirt everywhere 😂
.
What did you all train today?
.

#fitnessfam #fitnesstime #gymfitness #gymfreaks #gymgoals #gymlovers #gyminspiration #musclemania #musclephotos #musclemass #musclegains #musclenation #musclegrowth #bodybuildingnation #fitnessjunkie #fitnessforlife #gymfit #gymislife #musclebuilding #muscleandfitness #instamuscle #gainmuscle #muscleman #muscles #armsleeve #veins #fitness #chest #chestworkout

These 140’s were heavy as hell 😅
.
This set was followed by a massive drop set starting at 120’s and ending at 70’s 😒
.
My chest is destroyed, also note to self I need to wash my brand new hoodies before I wear them, also end up with fuzzies all over me and look like I have dirt everywhere 😂
.
What did you all train today?
.

#fitnessfam #fitnesstime #gymfitness #gymfreaks #gymgoals #gymlovers #gyminspiration #musclemania #musclephotos #musclemass #musclegains #musclenation #musclegrowth #bodybuildingnation #fitnessjunkie #fitnessforlife #gymfit #gymislife #musclebuilding #muscleandfitness #instamuscle #gainmuscle #muscleman #muscles #armsleeve #veins #fitness #chest #chestworkout

It’s crazy to think that almost 2 years ago, I was getting surgery to hopefully remove the ovarian cancer that had taken over my little body at only 23 years old. 
Ovarian cancer is know as the SILENT KILLER and that’s because symptoms don’t usually appear until the later stages, like myself. I was diagnosed at Stage 3 and unfortunately it ended up in my spleen and lymph nodes making the new diagnoses Stage 4B...the last stage. 
Looking back, I HAD EVERY SINGLE SYMPTOM of ovarian cancer and I had no idea!😭 -
-
I am extremely blessed and thankful that God placed me in the hands of my doctors and we were able to catch it when we did because in November I will be celebrating 1 year of no evidence of disease! 🙌🏻 There is a TON of miss-information about ovarian cancer and testing!
- -
THERE IS NO TESTING FOR OVARIAN CANCER! A yearly pap CAN NOT detect ovarian cancer! A vaginal ultra sound CAN NOT detect ovarian cancer but can show signs of a mass. A CT/MRI scan can show signs of cancer but CAN NOT determine if it is OVCA! The only way to 100% determine if it is ovarian cancer is by a BIOPSY and that’s it! The CA125 tumor marker level is the way the doctors monitor ovarian cancer once it has already been confirmed that it is OVCA and even then, it’s not always correct!🤯
-
-
The most common signs and symptoms of OVCA are:
Bloating
Frequent urination or the need to go, a lot!
Feeling full quickly
Abdominal pain or lower back pain
-
-
Tag at least 2 ladies down below and spread awareness for the cancer know as the SILENT KILLER, you could possibly be saving a life! 
Ps. I seriously can’t believe how far I’ve come😭 @cheymarie_fit

It’s crazy to think that almost 2 years ago, I was getting surgery to hopefully remove the ovarian cancer that had taken over my little body at only 23 years old.
Ovarian cancer is know as the SILENT KILLER and that’s because symptoms don’t usually appear until the later stages, like myself. I was diagnosed at Stage 3 and unfortunately it ended up in my spleen and lymph nodes making the new diagnoses Stage 4B...the last stage.
Looking back, I HAD EVERY SINGLE SYMPTOM of ovarian cancer and I had no idea!😭 -
-
I am extremely blessed and thankful that God placed me in the hands of my doctors and we were able to catch it when we did because in November I will be celebrating 1 year of no evidence of disease! 🙌🏻 There is a TON of miss-information about ovarian cancer and testing!
- -
THERE IS NO TESTING FOR OVARIAN CANCER! A yearly pap CAN NOT detect ovarian cancer! A vaginal ultra sound CAN NOT detect ovarian cancer but can show signs of a mass. A CT/MRI scan can show signs of cancer but CAN NOT determine if it is OVCA! The only way to 100% determine if it is ovarian cancer is by a BIOPSY and that’s it! The CA125 tumor marker level is the way the doctors monitor ovarian cancer once it has already been confirmed that it is OVCA and even then, it’s not always correct!🤯
-
-
The most common signs and symptoms of OVCA are:
Bloating
Frequent urination or the need to go, a lot!
Feeling full quickly
Abdominal pain or lower back pain
-
-
Tag at least 2 ladies down below and spread awareness for the cancer know as the SILENT KILLER, you could possibly be saving a life!
Ps. I seriously can’t believe how far I’ve come😭 @cheymarie_fit

Family goals❤️
FOLLOW 👉@Slimfit.Success👈 for Daily Weightloss & Health Content 🌿
👇👇
CLICK LINK IN BIO to Improve Metabolism & Lose Weight...
👉@Slimfit.Success👈
👉@Slimfit.Success 👈 💚

Family goals❤️
FOLLOW 👉@Slimfit.Success 👈 for Daily Weightloss & Health Content 🌿
👇👇
CLICK LINK IN BIO to Improve Metabolism & Lose Weight...
👉@Slimfit.Success 👈
👉@Slimfit.Success 👈 💚

Tis the season... For energy, strength and growth! If you ask me, a mince pie is a pretty great winter warmer and pre workout

One thing I know is, I fucking love mince pies and mulled wine. Sew me

Girl loves Christmas and Christmas love me. In all seriousness I've got all my strength back and I'm happy, so mince pie consumption will continue until they are no longer stocked in the shops

Remember, it's all about balance, sometimes you need some soul food and that's ok.

#nutrition #balance #growth #musclegrowth #bodybuilding #bootybuilding #glutes #quads #delts #girlswithmuscle #improvementseason #building #physique #pcabikinitrained #bikiniathlete #balanceddiet #weightloss #weightgain #strength #weightlifting #strengthtraining #resistancetraining #gymmotivation #healthylifestyle #fitnessmotivation #fitnessjourney #update #pcaofficial  #bikinicompetitor

Tis the season... For energy, strength and growth! If you ask me, a mince pie is a pretty great winter warmer and pre workout

One thing I know is, I fucking love mince pies and mulled wine. Sew me

Girl loves Christmas and Christmas love me. In all seriousness I've got all my strength back and I'm happy, so mince pie consumption will continue until they are no longer stocked in the shops

Remember, it's all about balance, sometimes you need some soul food and that's ok.

#nutrition #balance #growth #musclegrowth #bodybuilding #bootybuilding #glutes #quads #delts #girlswithmuscle #improvementseason #building #physique #pcabikinitrained #bikiniathlete #balanceddiet #weightloss #weightgain #strength #weightlifting #strengthtraining #resistancetraining #gymmotivation #healthylifestyle #fitnessmotivation #fitnessjourney #update #pcaofficial #bikinicompetitor

👉🏻 For a free workout plan to lose fat and build muscle, check the link in my bio! @tomthetrainerfitness👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOOD FACTS by @tomtherainerfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚨IF YOU WANT TO LOSE FAT AND GAIN MUSCLE FOLLOW @tomthetrainerfitness TODAY!!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
ARE YOU STRUGGLING TO FIGURE OUT YOUR FOOD PORTIONING AND HOW TO PREP WITH STEAK? CHECK THIS OUT!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
SIRLOIN STEAK is a phenomenal protein source!! I love Red Meat because its packed with Protein, Magnesium, Iron, Zinc and CREATINE!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Buy yourself a Sirloin Tip Roast, take it home and cut it up into 7oz portions. Bag them and throw them in the freezer. Now all you have to do is pull one out every night, let it thaw and cook it the next day for dinner or a before bed snack!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
7oz of Sirloin Steak has 58 Grams of Protein, 19 Grams of Fat and 421 Calories. Use this info to make it fit into your macros and its simple!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
IF YOU HAVE ANY QUESTIONS ABOUT YOUR FOOD INTAKE JUST ASK!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment "STEAK" or tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitnesslife #fitnessgoals #fitnessfreak #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #gymrat #gymlife⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme #8020rule

👉🏻 For a free workout plan to lose fat and build muscle, check the link in my bio! @tomthetrainerfitness 👈🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOOD FACTS by @tomtherainerfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚨IF YOU WANT TO LOSE FAT AND GAIN MUSCLE FOLLOW @tomthetrainerfitness TODAY!!!🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
ARE YOU STRUGGLING TO FIGURE OUT YOUR FOOD PORTIONING AND HOW TO PREP WITH STEAK? CHECK THIS OUT!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
SIRLOIN STEAK is a phenomenal protein source!! I love Red Meat because its packed with Protein, Magnesium, Iron, Zinc and CREATINE!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Buy yourself a Sirloin Tip Roast, take it home and cut it up into 7oz portions. Bag them and throw them in the freezer. Now all you have to do is pull one out every night, let it thaw and cook it the next day for dinner or a before bed snack!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
7oz of Sirloin Steak has 58 Grams of Protein, 19 Grams of Fat and 421 Calories. Use this info to make it fit into your macros and its simple!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
IF YOU HAVE ANY QUESTIONS ABOUT YOUR FOOD INTAKE JUST ASK!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥If you like this post, please comment "STEAK" or tag/share with a friend to give the best free fitness advice to as many people as possible!! Help me make a difference in everyone’s fitness goals. Thanks for following! Tom!🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- #musclegrowth #buildmuscle #skinnytomuscle #weighttogain #buildmuscles ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitnesslife #fitnessgoals #fitnessfreak #buildmuscleburnfat #weightgain #gymadvice #weightgainjourney #hardgainer #ectomorph #gainweight #gymtips #gymrat #gymlife ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclegain #getstrong #onlinecoaching #chestday #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme #8020rule

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Bulking Update⁣
⁣
#SponsoredByBSN #TeamBSN⁣
⁣
Happy Saturday!⁣
⁣
Bulking has been going pretty well for the past few weeks. I’m getting bigger, stronger, and closer to my goals, and I attribute that to being more consistent in the gym and with my macros. It also helps that I bought a bunch of gym outfits on Black Friday and need somewhere to wear it 🤩⁣
⁣
@bsnsupplements True Mass in Chocolate Milkshake has a lifesaver in hitting my bulking calories because it’s my most convenient way of consuming hundreds of calories at a time. It’s made hitting my macros easier when I eat out or when I don’t have time to cook a whole meal, whereas earlier I would’ve just told myself “I’ll hit my calorie goal tomorrow.” ⁣
⁣
Also, I’m pretty happy with how I look now, but I’m not going to stop here because I love seeing how much I can push myself. I view my body objectively as an unfinished project, and I love seeing how much muscle and strength I can build. My current goals are to build my lats, biceps, glutes, and quads, and increase my big 3 lifts since those have been plateauing lately. In a few months, I want to be able to look at the mirror and see my hard work staring back at me. So I’m gonna have to keep my head down and grind until then💪🏼

Bulking Update⁣

#SponsoredByBSN #TeamBSN

Happy Saturday!⁣

Bulking has been going pretty well for the past few weeks. I’m getting bigger, stronger, and closer to my goals, and I attribute that to being more consistent in the gym and with my macros. It also helps that I bought a bunch of gym outfits on Black Friday and need somewhere to wear it 🤩⁣

@bsnsupplements True Mass in Chocolate Milkshake has a lifesaver in hitting my bulking calories because it’s my most convenient way of consuming hundreds of calories at a time. It’s made hitting my macros easier when I eat out or when I don’t have time to cook a whole meal, whereas earlier I would’ve just told myself “I’ll hit my calorie goal tomorrow.” ⁣

Also, I’m pretty happy with how I look now, but I’m not going to stop here because I love seeing how much I can push myself. I view my body objectively as an unfinished project, and I love seeing how much muscle and strength I can build. My current goals are to build my lats, biceps, glutes, and quads, and increase my big 3 lifts since those have been plateauing lately. In a few months, I want to be able to look at the mirror and see my hard work staring back at me. So I’m gonna have to keep my head down and grind until then💪🏼

<—2009  2019—> *****************************************************
👯‍♀️From 116 lbs to 130 1bs, same size🙅🏼‍♀️💁🏼‍♀️From certain foods are off limits to all foods in moderation 🥣🥬From cereal for breakfast to veggies with every meal 🏃‍♀️🏋️‍♀️From cardio to CrossFit, and from skinny to strong ******************************************************
😎 Same sunnies. 😄 Same smile. 🤓 More knowledge.

<—2009 2019—> *****************************************************
👯‍♀️From 116 lbs to 130 1bs, same size🙅🏼‍♀️💁🏼‍♀️From certain foods are off limits to all foods in moderation 🥣🥬From cereal for breakfast to veggies with every meal 🏃‍♀️🏋️‍♀️From cardio to CrossFit, and from skinny to strong ******************************************************
😎 Same sunnies. 😄 Same smile. 🤓 More knowledge.

I am officially announcing my partnership with @empire_attire_ !! -

No I’m not giving out some discount code because that’s not what we do. They have quality gym wear that fits perfectly!! -

In other news, last months eating habit were terrible so I didn’t gain much but it’s a new month so it’s time to get back on that horse! 💪🏽💪🏽

I am officially announcing my partnership with @empire_attire_ !! -

No I’m not giving out some discount code because that’s not what we do. They have quality gym wear that fits perfectly!! -

In other news, last months eating habit were terrible so I didn’t gain much but it’s a new month so it’s time to get back on that horse! 💪🏽💪🏽

💪🔥🔥Toda mudança começa com a pessoa do seu espelho.O mundo exterior não vai mudar, antes que o mundo interior mude. Toda reforma interior e toda mudança para melhor dependem da aplicação do nosso próprio esforço💥⛏🛠🔧💥🔨Não espere o incentivo de outros, o primeiro a acreditar no seu sonho tem que ser você!!👊💥👊 Somos exteriormente o reflexo do nosso mundo interior. 💪🔥🔥 #🐲🐉 #boanoite #workout  #sweattime💦 #strength #stretching #squad #smash #shred #rippedbody #🦍🥊💯 #getbig #fitnessfreak #musclegrowth #🐒🦍 #bodybuilding #stayfocused  #bestrongandbrave #rollerblader #hockey🏒 #gymshark #swimlife🏊 #nopainnogain #💀💀 #tattoos #muscles #fitnessmotivation #sejaforteecorajoso👊💪 #focoforçaefé #goodnigth🌙

💪🔥🔥Toda mudança começa com a pessoa do seu espelho.O mundo exterior não vai mudar, antes que o mundo interior mude. Toda reforma interior e toda mudança para melhor dependem da aplicação do nosso próprio esforço💥⛏🛠🔧💥🔨Não espere o incentivo de outros, o primeiro a acreditar no seu sonho tem que ser você!!👊💥👊 Somos exteriormente o reflexo do nosso mundo interior. 💪🔥🔥 #🐲🐉 #boanoite #workout #sweattime 💦 #strength #stretching #squad #smash #shred #rippedbody #🦍🥊💯 #getbig #fitnessfreak #musclegrowth #🐒🦍 #bodybuilding #stayfocused #bestrongandbrave #rollerblader #hockey 🏒 #gymshark #swimlife 🏊 #nopainnogain #💀💀 #tattoos #muscles #fitnessmotivation #sejaforteecorajoso 👊💪 #focoforçaefé #goodnigth 🌙

Day 52 - UPDATE - So, not that things are significantly poor but this past week, I got checked and it looks like I lost the muscle weight I gained. I honestly wanted to cry which usually ends up with me getting depressed and eating. But my trainer wasn’t too upset about the loss. Weight went down by two pounds and fat % didn’t increase. We concluded that it may have been because I upped the intensity and length of my workouts but did not focus on the main practice of building muscle.. or hypertrophy. So instead of getting depressed, I started to really buckle down on 1) what is my goal? 2) how do I get there to obtain that? I have always had the knack for just going into the gym and letting the trainers tell me what to do. Its about time I really really understand my body, how it works, and that muscle-mind connection. Made an excel sheet and will be logging my workouts and making them as well to aim for muscle growth. #gymtime #realization #mindmuscleconnection #musclegrowth #logging

Day 52 - UPDATE - So, not that things are significantly poor but this past week, I got checked and it looks like I lost the muscle weight I gained. I honestly wanted to cry which usually ends up with me getting depressed and eating. But my trainer wasn’t too upset about the loss. Weight went down by two pounds and fat % didn’t increase. We concluded that it may have been because I upped the intensity and length of my workouts but did not focus on the main practice of building muscle.. or hypertrophy. So instead of getting depressed, I started to really buckle down on 1) what is my goal? 2) how do I get there to obtain that? I have always had the knack for just going into the gym and letting the trainers tell me what to do. Its about time I really really understand my body, how it works, and that muscle-mind connection. Made an excel sheet and will be logging my workouts and making them as well to aim for muscle growth. #gymtime #realization #mindmuscleconnection #musclegrowth #logging

I got so much stuff from Gymshark's blackout sale, nd this is one of the outfits 😍💚 cant wait until the rest comes in so i can show ya'll! .
.
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Outfit: Gymshark HW flex cycling shorts, and the HW flex bra, both in khaki 😇 .
.
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#gym #gymrat #gymlife #fit #fitgirls #fitness #fitnessblog #lifting #girlswholift #yeahilift #weightlifting #exercise #nike #crunchfitness #crunchdelran #giantfitness #booty #squats #legs #musclegrowth #bodypositvity #legday #muscle #gainingweightiscool #gymshark #gymsharkwomen #womenwholift #strong #strongwomen #workout

I got so much stuff from Gymshark's blackout sale, nd this is one of the outfits 😍💚 cant wait until the rest comes in so i can show ya'll! .
.
.
Outfit: Gymshark HW flex cycling shorts, and the HW flex bra, both in khaki 😇 .
.
.
.
.
#gym #gymrat #gymlife #fit #fitgirls #fitness #fitnessblog #lifting #girlswholift #yeahilift #weightlifting #exercise #nike #crunchfitness #crunchdelran #giantfitness #booty #squats #legs #musclegrowth #bodypositvity #legday #muscle #gainingweightiscool #gymshark #gymsharkwomen #womenwholift #strong #strongwomen #workout

@alisonrote and I have goals for the future to help people become more aware of the 𝐩𝐫𝐨𝐬 of being physically active. ⁣
⁣
We’re working on some really cool ideas and great things are yet to come! ⁣
⁣
But first, we have to each get certified by an NCCA accredited program to help us become the best fitness professionals we can be.

@alisonrote and I have goals for the future to help people become more aware of the 𝐩𝐫𝐨𝐬 of being physically active. ⁣

We’re working on some really cool ideas and great things are yet to come! ⁣

But first, we have to each get certified by an NCCA accredited program to help us become the best fitness professionals we can be.

I always used to put off going to the gym and make up excuses like, a week off won’t hurt me or I’ll start going again at the beginning of a new month. I wanted to see changes in my figure without putting in the hard work. ❌
• 
I have a new mindset now that has shown me that December 1st is the same as January 1st, so why wait? Why not take an hour out of my day to do something that will benefit me the rest of my life? Results don’t happen instantly, but small changes count too and staying consistent in the gym will help me reach those goals and results I want to see!✔️
•
•
•
•
•
#thedailysculpt #thesculptsquad #thesculptyou #santasthicclist #santasthicclistchallenge #roadtothiccmas #healthythroughtheholidays #buffbunnyleggings #abprogress #staymotivatedstaymoving #growthmindsets #grindtimebaby #swoleseason #cantstopmewontstopme #committofit2019 #fitnessteen #grindneverends #getoffyourbutt #fitnessjourney #musclegrowth #lovetoliftheavy #keepmoving2019 #stayactivestayfit #sculptyourself  #loveyourselftoday #newpassions #reachyourgoals #alwaysworkhard  #nevergiveup

I always used to put off going to the gym and make up excuses like, a week off won’t hurt me or I’ll start going again at the beginning of a new month. I wanted to see changes in my figure without putting in the hard work. ❌

I have a new mindset now that has shown me that December 1st is the same as January 1st, so why wait? Why not take an hour out of my day to do something that will benefit me the rest of my life? Results don’t happen instantly, but small changes count too and staying consistent in the gym will help me reach those goals and results I want to see!✔️





#thedailysculpt #thesculptsquad #thesculptyou #santasthicclist #santasthicclistchallenge #roadtothiccmas #healthythroughtheholidays #buffbunnyleggings #abprogress #staymotivatedstaymoving #growthmindsets #grindtimebaby #swoleseason #cantstopmewontstopme #committofit2019 #fitnessteen #grindneverends #getoffyourbutt #fitnessjourney #musclegrowth #lovetoliftheavy #keepmoving2019 #stayactivestayfit #sculptyourself #loveyourselftoday #newpassions #reachyourgoals #alwaysworkhard #nevergiveup

💪🏋️‍♂️😱💀Watch me DIE while I do this #bicepcurl workout but in 21s: 7 full reps and 7 partial reps each for the upper and lower parts of the movement. Doing this variation increases #timeundertension and targets the muscle differently than usual so it's good for #musclegrowth!

💪🏋️‍♂️😱💀Watch me DIE while I do this #bicepcurl workout but in 21s: 7 full reps and 7 partial reps each for the upper and lower parts of the movement. Doing this variation increases #timeundertension and targets the muscle differently than usual so it's good for #musclegrowth !

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Limited time only!
22%OFF #SportNutrition with codes:
✅MAH6763
&
✅ SPORTS12

https://www.iherb.com/c/Sports-Nutrition?rcode=MAH6763
. 🌿iHerb.com - The best vitamins and supplements for your Lifestyle! / World's best value for natural products!
✅10%OFF for new customers with code MAH6763
✅10%OFF on all iHerb brand products with code MAH6763 / 20%OFF for new customers
✅Brands Of The Week Sale - Extra Up to 15%OFF!
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⁉️ Skipping The Gym Because You're Sick? By @jonashereora
⠀
🔹 Many people that have started a training program and started seeing some results in the gym can get really frustrated when they get sick and have to skip their workouts for a couple of days.
⠀
♦️ They usually feel that all their progress might go down the drain and that they'll have to start over with their training.
⠀
🔹 And instead, they hit the gym while they're sick... and as a result, they sometimes get worse and have to stay gym-free for weeks.
⠀
♦️ Instead, a better option might be to listen to your body and rest. Let your body recover and don't worry about losing all your gains.
⠀
🔹 Most likely, you'll bounce back after a week and be performing even better after your rest period.
⠀
♦️ AND you'll be fully recovered and can keep pushing your limits and grow even stronger.
⠀
💥 Tag a friend who doesn't like resting 👇

⁉️ Skipping The Gym Because You're Sick? By @jonashereora

🔹 Many people that have started a training program and started seeing some results in the gym can get really frustrated when they get sick and have to skip their workouts for a couple of days.

♦️ They usually feel that all their progress might go down the drain and that they'll have to start over with their training.

🔹 And instead, they hit the gym while they're sick... and as a result, they sometimes get worse and have to stay gym-free for weeks.

♦️ Instead, a better option might be to listen to your body and rest. Let your body recover and don't worry about losing all your gains.

🔹 Most likely, you'll bounce back after a week and be performing even better after your rest period.

♦️ AND you'll be fully recovered and can keep pushing your limits and grow even stronger.

💥 Tag a friend who doesn't like resting 👇