Currently now at 155lbs (52kg) and finally find myself in a solid position to attack this bulk in a way I’ve never attacked one before!
I’m super excited for this one 👀
run out of ice cream... How is one supposed to get gainz without the required nutrition?
I have had a lot of conversations with female gym members, and there is definitely a trend...
Many will only use cardio equipment and classes, which is great! BUT they are missing out on a lot of useful kit, especially when it comes to building shape and tone.
Weights are scary!
It can be very intimidating and also very scary when your not sure what your doing or even what to use.
So here is my weight start up shortcut!
4 simple enough but very beneficial exercises and pieces of kit to get you going.
If your struggling with weights and maybe this is down to the reasons above, why not drop me a message and i will help get you started!
#pt #chester #coaching
Today’s lunch brought to you by: My Own Personal Cravings 🤤
I don’t normally eat a whole sammy, but I have some catching up to do in the carb department since I didn’t eat breakfast. And your girl was H U N G R Y after cardio #unintentionalfastedcardio
Speaking of cardio: I posted the 16min HIIT workout I did in my stories along with a challenge to all of YOU to do it too. Go check it out and see if you’re up for it! I betcha you are #imeanwhynot
Here’s the 4-1-1 on the turkey:
Macros: protein 29g, carbs 39g, fat 18g, fiber 9g
Smell ya later! Xoxo
How do I feel about deadlifting for the first time in about 3 months?
Went sumo to make it safer on my lower back and felt f'n amazing! Probably stick with that going forward, plus it's something else I can learn and add to my arsenal!
(Dont judge my form yet lol)
Just throw it all together:
2 packages boneless/skinless chicken thighs, one red, yellow & orange bell pepper, 1 delicata squash, 1 pint cherry tomatoes, 1/2 bunch fresh thyme, 2 tablespoons olive oil, 2 tablespoons balsamic vinegar and salt & pepper.
Bake at 350° for one hour. #prepped #healthy @lyndseymniehus #dinner
Don’t let your job or life duties stand in the way of your long term goals!
With my line of work, The number 1 daily supplement for me is Level 1 meal replacement protein. I take it to work with me EVERY DAY, and I usually have an extra container in the trunk just in case I can’t get to a solid meal.
Here’s some simple science for you: The more muscle you build, the harder your body has to work to maintain it, which equates to using your stored fat for energy, WHEN you’re getting enough protein.
Hence the reason why athletes with lean muscle pay an extreme amount of attention to their protein intake.
It’s literally an essential component to staying lean year round.
2 scoops= 50g Protein, 10g Carbs, 5g Fat! Not to mention it’s the best tasting protein on the market! You can’t beat that in a meal!
If you’re on a tight schedule like everyone else in the world, Level 1 meal replacement protein will make a huge difference! Shoot me a DM for my link to order Level 1 with free shipping! #StayFocused #WorkHard #BeConsistent #iam1stphorm
is now on the shelves here! Be sure to stop by the PT desk and get your hands on these items today before they are all gone! DON’T FORGET ABOUT THAT FREE SHAKER!
240kg hip thrust for 5, after 180, 200 and 220 for 5 as well. Coming for that Northumbria university record purely so I can say I have the strongest butt in Northumbria 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
RIP Emma’s hips 😂🌚.....
HALO TOP!! 🍦👨🏻🍳
Give me a pint of this every night please!! At only 320 Calories per pint aswell, it’s possible! 😂
This tub is non dairy & vegan aswell which is a bonus for those who live by those lifestyles 👍🏼
Tuna steak, pesto pasta and peas for dinner!!! So satisfied right now...but dessert 🙌🏼
Genuinely feeling the effects of this diet right now, so drained...however the likes of @halotopuk @breyersdelightsuk @oppobrothers
all keep me sane 🌝😂
Only a short post today, as it’s time to rest and take the weight off, enjoy your evenings people 🙌🏼
FYI MACROS BELOW ⬇️⬇️⬇️⬇️⬇️
📊 Calories - 320
▫️Protein - 12g
▫️Carbs - 68g
▫️Fat - 12g
For more follow @macro.fit
Gail force winds?
Thank god for pizza.... and chicken strippers. For real though if I ever have to organise a bachelor party I’m getting chicken strippers.
Want to eat dominoes pizza and make it fit your macros?
The links to all Dominos nutrition information and my guide on how to get the most bang for your buck macrowise is up on my website.
Oat pancakes for the perfect sweet breakfast, brunch, lunch, snack, dinner, any damn meal you like really 💁🏼♀️
Coz who can say no to pancakes really?? 🤷🏼♀️
Blue Lab Whey protein (chocolate caramel flavour)
100g egg whites
1/2 tsp baking powder
1/2 tsp cinnamon
SF sweetener drops
Whiz up all your ingredients, heat up a pan with some @frylighthq
and fry away!!
Toppings are fat free Greek yogurt, strawberries and @sweetfreedomuk
liquid chocolate 🤤
• FOOD DIARY •
Lots of eating in my meals today to feed the hormonal hunger 🤪 quick look at my macro progress for the week so far on #myfitnesspal
and I'm on track!
Upon my return from Ibiza, it’s now also Deload Week.. so here’s an old video of my with *attempting* to look like I lift moderately heavy stuff☝🏻
🔹 You’ve all seen me complain roughly 362929 times when it comes to Deload Week. It’s Soul-Destroying, but I understand it’s importance. Plus after doing 35,000+ Steps every day in Ibiza with minimal sleep, I’m pretty sure my body need a recharge🤣
🔹 Anyway, Deload Week is also an opportunity to reflect on the Good and the Bad stuff from this first Gaining Phase blocks. If you’re in the game for making some SERIOUS improvements to your Physique, you need to be asking yourself these questions at the end of a block👇
💭 Which exercises did I progress the most in?
💭 Which exercises didn’t I progress, and need to be changed?
💭 Could I better execute certain exercises?
💭 Was I as on point with my Nutrition as I need to be?
💭 Did I prioritise Sleep and Recovery enough?
💭 Did I manage my stress well?
💭 Do I have the right balance of Physique Work and Social Life, or do I need to change that?
💭 Can my Training Environment be improved? (Training Partner, Music, Gym Choice etc)
🔹 This week I’ll sit down and ask myself each of those questions, and walk away with action steps to take into the next Training Block. If you’re wanting to relentless improve your results, whether it’s Fat Loss or Muscle Gain..
👨🏻🏫 I suggest you ask yourself these questions regularly too☝🏻 (and be honest too)
From one Alex to another. Follow @themacrobarista
for the best macro friendly re-creations of your favorite @starbucks
Snickerdoodle Cold Brew
Protein: .5g/ Carbs:12g Fat 4.5g
‼️90 Calories ‼️
Cold brew is the 🐐 ! Making a super simple tweak like this allows you to get the kick of cold brew, with the taste of a snickerdoodle cookie, and none of the guilt!
Im still gonna do a post on iced coffee vs cold brew, but here’s why I choose cold brew! It has a little more caffeine, less acidity, and a much smoother taste.
Heres the facts!
White Mocha Sauce: .5gP/11g C/1.5g F
Half n half cream: ~1g C/ 3g F
✅HOW TO ORDER✅
1️⃣Ask for a GRANDE Cold Brew
2️⃣Ask for ONE (1) pump white mocha
3️⃣Ask for ONE - TWO (1-2) pumps sugar free cinnamon dolce
4️⃣Ask for LIGHT CREAM (half n half) (1-2oz)
5️⃣Add 1-2 Stevia if it isn’t sweet enough for you
“You miss 100% of the shots you don’t take” -Wayne Gretzky
Mannn it’s Monday and we’re all starting off another week! I see a lot of customers walk through the door, I ask how they’re doing, often I get a “living the dream” or a “just another day” response accompanied by a tired sigh. Now you never know what someone’s going through, so I always try to do something to uplift their spirit. I usually just give em a quick reminder that they’re in here, able to afford a coffee and life is pretty good.
So if that’s your response when asked how you’re doing..
Just remember; you woke up today, took a breath of fresh air, were able to see yourself in the mirror, got in your car and drive to work with an able body. Life’s not so bad, be thankful for the little things. Wake up and practice gratitude, it does wonders on your attitude. -Alex☕️
Training is going extremely well at the moment and my nutrition plays a massive part in this. I try not be over the top when it comes to my nutrition and what I eat because I feel that if I do then my relationship with food turns negative. I concentrate on having a sustainable long-term plan in place when it comes to food. When I over restrict myself my cravings start going through the roof, so I make sure that put foods in that I enjoy into my diet, whether that be something sweet as I have the biggest sweet tooth or something as simple as a couple of biscuits. I make sure that non of these have a negative impact on my goals. If anything it helps me to be more consistent with my nutrition. It’s all about balance and what satisfies your needs but also allows you to achieve your goals. 🍪🍫🥗🍎
Love is... 🍦 what a way to end a hump day 💫
How many carbs do you eat a day?
🔥 Go watch yesterday’s epic 24hr CEREAL CHALLENGE (link in bio) as today’s post is going to address just how much fat I could have actually gained from the insane amount of cereal that I consumed
So, there are 5 factors influencing fat gain from overfeeding 1) Maintenance calories, people with lower maintenances will obviously end up in a bigger surplus & gain more, 2) Body fat, lean individuals have less adipocytes & thus less capacity to store triglycerides vs obese who can have 4x more 3) Lvl. of glycogen depletion, the more depleted, the more carbs will go to glycogen thus less fat gain 4) Macro composition, carbs are less likely than fats 10% vs 50% of excess calories shown by Horton et al (1995) 5) Increasing NEAT, some can increase NEAT x10 from acute overfeeding (Lavine et al 1999), some can decrease it
So, in my example (close to 7000kcal), I need to firstly account for my maintenance (3500kcal) meaning my total SURPLUS was 3500kcal. After that, I need to account for the TEF, so taking a rough avg. of 10%, 350kcals of the 3500kcal would be burned through digestion. So I was still in a 3050kcal surplus. Then, NEAT, personally I respond well to overfeeding (as seen at the recap of the vid) so ill roughly assume an increase of ~200kcal burn per every excess 1000kcal based on Lavine’s estimations (610kcal). Now my surplus is 2440kcal. Now, composition of food, not all will be stored as fat because of carbs & protein so we can roughly estimate that I at 80% carbs meaning 20% of that 2440kcal (488kcal) will be available for PURE fat storage which = a FINAL storage of 54g or 0.12lb of fat in one day (of course some excess carbs may have been stored but likely not many
Conclusions: If you binge, just get back on track the next day as in the grand scheme of things, 1 day of overfeeding, especially if active, lean & overfeeding carbs, isn’t a problem, it is if you do it every day but hopefully it was a once off. Furthermore, you are naturally going to eat less anyway over the coming days from being so full so any amount of fat gained will be short lasted, not permanent & easily counteracted so don’t panic
“La fuerza no viene de una capacidad física. Viene de una voluntad indomable.” 🏋🏼♀️🧘🏼♀️💪🏻
▪️▫️▪️ Mahatma Gandhi🔸
means no cheat days. I enjoy smashing Wings and Beers every week while supporting leanness. 💯
The skeptic and haterz will say I’m boasting. But the truth is I put in the work ethic, back my sht up and share to my world the beauty of my fitness lifestyle and what’s possible if we break our limits and kick your conditioned mind’s ass. #WingsBeersEveryWeek #FitnessAssassin
Eat a rainbow 🌈 !
And you can’t go wrong. The more color on your plate, the more nutritional value. Variety and balance are key 🔑 .
This plate is loaded with veggies 🍅 🥒, healthy fats 🥑 and protein 🍳 with a small amount of carbohydrate. .
I was talking to one of my clients last night about how amazing it is that zucchini EVERYTHING and cauliflower EVERYTHING are replacing carbohydrates 🍝 🥖 in so many meals! .
Finally we are more aware and headed in a better direction 🆙↗️to reduce the obesity epidemic! .
For over 50 years the American people were tricked into believing FAT FREE was the way to eat. Obesity rates soared! The # of people with Diabetes, cancer, heat disease, arthritis, fibromyalgia, dementia... (just to name a few) skyrocketed. .
is carbs and sugar are the bad guys 👿 that trigger inflammation leading to all types of inflammatory conditions, chronic illness, and disease.
The healthiest diet is loaded with colorful 🌈 vegetables, healthy fats and protein 🔑. .
I had to repost this beautiful meal @choosing_balance
🙌🏼❤️. It almost looks too perfect to eat! #mnommnom #healthyfoodpornshare #healthyfoodporn
Flexible dieting really is what it says on the tin...Flexible
The idea is that you can manipulate your calorie intake across the week to suit your lifestyle and enjoy the foods you want to 🍫🍦🍕🍔
Take your daily calorie allowance and ✖it by 7. Now you have your weekly allowance 📊
Your aim is to meet your weekly calorie allowance. That's where the strategy allows you to be flexible. If you know you're going out for food and drinks with friends at the weekend, the likelihood is that those days are going to be more expensive in terms of calories. Therefore we need to have cheaper days elsewhere.
Forward planning: what would you do if you were going to buy a new car? 🚗 You'd save up some money over the time leading up to the day you decide buy 💷💷💷 (for you smart arses out there, no, you can't take credit 😂) Now you're able to afford the car without going into debt. It's the same with calories. If you know you're going to have an indulgent weekend, hold some calories back at the start of the week so that you have more to spend when you want to.
With that said, it doesn't mean you can just go hell for leather all weekend because you've got some extra calories in your piggy bank 🐖🏦 If you're having a couple of bigger meals on a given day, skipping breakfast or snacks can help save calories, so you can worry less when you're out! 🍽🕺🍻💃 Let's face it, no one likes to be the picky one in the group!
Comment your thoughts and questions below 😁
#lifestylecoach #fitnesscoach #fitfluential #dietplan #diettips #nutritiontips #foodblog #foodblogger #fitnessblogger #fitnessblog #fitnessadvice #fatlosshelp #weightlossmotivation #weightlossprogress #weightmanagement #fatlosstips #fatlossjourney #fooddiary #foodplan #fitspo #fitspiration #fitstagram #getfit #flexibledieting #iifym #dieting #healthydiet
Reverse grip press is great for targeting your front delts.
Keeping it original with this basic exercise ✔️