Bonne journée, dernière jour avant mon week-end detox ayayaye 😋.#food
Un parfait protéiné 🍧
Il est composé de yaourt de soja mélanger avec des flocons d’avoine, de pomme caramélisé et de chocolat noir 😉
C’est une bonne alternative pour une collation saine ! 😉
La recette vous intéresse ? ☺️
Weight loss vs. muscle gain meal ideas! 💪 *Swipe to see lunch, dinner & a snack idea* .
While no one meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals.
As a reminder, for fat loss you need to be in a sustainable caloric deficit. For muscle gain, you need to be in a caloric surplus. For macitence, you need to be at a a caloric maintenance level.
While that exact caloric number will be different for everyone, here are some examples to help you reach your goals.
As you can see for the weight loss meals, they’re not devoid of all complex carbs. While at dinner, I skipped the rice for cauliflower rice, at lunch, I still included the full sweet potato and just skipped the toppings that were in the muscle gain meal.
Additionally, I made sure I had plenty of healthy fats in the weight loss meals but still had a smaller portion than in the muscle gain meals.
More info below:
Breakfast fat loss - 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast.
Breakfast muscle gain - Added 2 eggs, + 1/4 avocado, + 1 tbsp pb.
Lunch fat loss - 4oz chicken, 1 sweet potato, 1 cup broccoli.
Lunch muscle gain - Added 2oz chicken, added 1 banana + 1 tbsp pb.
Dinner fat loss - 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil.
Dinner muscle gain - Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower.
Snack fat loss - 1 cup strawberries + 25g chocolate
Snack muscle gain - 1 cup strawberries + 1 medium banana + 45g chocolate
#cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #healthylifestyle #weightloss #musclegain
Credit to @meowmeix
First squat session after a 2 week break.
175kg for 6 paused reps and 6 sets.
I've set myself some PL goals for 2019 and 275kg squat is definately a milestone I want to reach!
Shoulders were in a bad mood for swimming yesterday, so didn't get too far - ending up with 700m, alternating between front crawl and breaststroke every 100m, then every 50m 🏊
➖ ➖ ➖ ➖ ➖
GOOD. ➖ ➖ ➖ ➖ ➖
While endurance wasn't too hot, I was able to use the time to focus more on technique, trying to roll my shoulders and reach forward more on the front crawl lengths to be a lil more streamlined and reduce the amount of energy required to haul my body through the water 👍 my aim is still to complete a 2000m session before the end of 2018, the main barrier to this is my inconsistency with cardio training - so I'll try to hit the pool a bit more often and take a crack at 2000m in a few weeks time 🏊 ideally would able to do it all front crawl, but I don't think there's any rules against breast stroke/doggy paddle for the Ironman 😄
For adaptive nutrition and training plans+coaching:
🌐 www.next-level-training.co.uk ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Personally thank you buat @shantioppy
yg menjadi guest show di #fitforlife @globalfmsby
hari ini yg sharing dng tema “beachbody ready” ad bbrp bullet point yg menurutku penting untuk dishare in random order: ✅pentingnya melihat diet, training ini sebagai bagian dr gaya hidup bukan hanya sekedar short term saja ✅memiliki komunitas dng visi yang sama, lingkungan sekitar kt amat penting, dan menjadi salah satu prioritas utama dlm memulai gaya hidup sehat ( accountability) ✅menghindari gorengan, snacking berat. Semua bermula dr kebiasaan, bnyk cr yg bs dilakukan untuk memulai gaya hidup sehat ✅tidak harus ke gym kalau mau berolahraga, bisa dilakukan juga di rumah. ✅ kalau bisa ad pendampingan personal trainer untuk awal, apalagi kalau anda baru pertama kali berlatih ✅pny beach body boleh, tp lebih penting mengutamakan sehatnya. Mindsetnya ini hrus dirubah. ✅memiliki beach body membutuhkan proses dan itu bermula dari kebiasaan, tidak ada yang instan. ✅ banyak sekali modifikasi yg bisa kita lakukan untuk diet, contoh menggoreng yg biasanya minyaknya sampai renang2, bisa di alternatif dengan menggunakan airfry. Semoga bermanfaat dan keep inspiring #livebroadcast #healthylifestyle #gayahidupsehat #indofit #fitness #indofitlife #indofitness #indofitness88 #beachbody #bikinibody #diet #mindset #fitnessindo #fitnessindonesia #globalfmsby #healthyliving #flexibledieting #gymindonesia #pertemanansehat #foodist #weightloss #fatloss #surabaya #indonesia
🥘 Eating out this weekend? Here’s a wee tip to help you stay in control and save a few calories:
💁🏻♀️ Ask for sauces and extras on the side. That way you can control the amount you have and won’t feel the need to clear everything off your plate. This is a very recent thing I’ve been doing and mentally it makes me feel so much less stressed about overeating.
🤔 Because let’s be honest, if I was given the plate like Craig’s in the background (very very generous portions) I would’ve consumed more than necessary due to the fact that I MUST clear my plate 🤷🏻♀️🙈. Probably would’ve felt very sick too!
And while I miss being a lean bean, adding new muscle is way fun. My body is chilling at its happy body fat level for right now, and I’m just focusing on amazing lifts.
So I happened to hit 51 lbs down on Sunday of this week, just two days after my last official weigh in. It was probably a bit premature as I typically run a lot on the weekends. The plus side to weighing daily is that (if you use the information positively) it keeps you very focused and tuned in to your body. Although the scale didn’t drop any further between sunday and today, I was motivated to keep the loss that I posted. I’ll be weighing next week on Thursday because of thanksgiving - aiming for another 2 lbs 😋 #intermittentfasting #weightlossjourney #flexibledieting #caloriecounting #weighin
for two tonite 😋 แกงจืดมะระยัดไส้ x แกงหมูใส่มะเขือ 🍛 ฝีมือม๊ามี๊เหมือนเดิม อาหย่อยยที่สุดด ☺️ #healthydiary_pp
They say love comes in all shapes and sizes... and chunks and flavours 🤤🤰🏼🐒 @axiosfoods
forever fuelling my snack cravings #organicAF
Slip into my DMs if you’re still yet to try one of these 💦 bars
🔥HOME ABS🔥- pretty sick with a head cold today 😷 and while I advise to stay in bed I felt the need to get up and move a bit today! Thankyou Bentley for the motivation 🐶❤️
Try each exercise for 20 reps, for 3 rounds. Turn on some music and enjoy it!
for more fitness motivation and inspiration! 💪🏻💖
Simple chicken noodle salad for dinner tonight and some me time 🙏
Primeira refeição do dia: 500ml de açaí + leite em pó + banana + coco ralado + morangos + paçoca proteica da @squeeze_stronglife
+ granola natural + chocolate amargo. ❤️✨
New menu launching tonight at @queensbse
Tried this 'Hot Chick' last night 🤤
Around 650 calories of chickeny goodness #flexibledieting
I’m putting a lot of effort in making my meals with abundant food and not restrict because i know that my body needs fuel to function. Recipe of the porridge is down here:
🥣 50g rolled oats
🥣150-170ml plantbased milk (I use almond)
🥣 ½ of a large banana 🥣1 T plant based protein powder ( I used @myproteines
🥣 1 t honey 🥣1 t vanilla extract
I topped it with chia seeds, mulberries and the rest of the banana this time. Happy Friday x
CK Fitness Leg Workout 🏋️♀️ —
Don’t forget to save the workout ↗️Bookmark for later 😊
Using Dumbbells and a bench 🙌
✅Squats —3x12 reps.
✅RDL’s —3x15 reps.
✅Goblet Squats —3x12 reps.
✅Split Squats —3x10 each leg.
✅Step ups —3x15 reps each leg.
✅Reverse Lunges —3x12 eels each leg. 🔥🙌
Let me know how it goes. 🙌
Happy Friday my friends! When I was in London last week I popped in @boroughmarket
a couple times (obsessed!) and picked up some goodies!
This cinnamon “fun stuff” by Mini Magoo was one of them! Used it to top my bowl of plain quark, banana, and apple cinnamon granola. It’s mostly coconut, cinnamon and seeds and it’s the perfect topping! Wishing everyone a beautiful start to the weekend ♥️
How every Friday should start 😍
LA VERDADERA COMIDA ITALIANA NO ES CARA.
*"Pesto" en súper: $60.00 MXN X 190 gr. Ingredientes: aceite de girasol, albahaca, aromatizantes, queso, sal, aceite, extracto de albahaca y ajo.
Pesto fresco hecho en casa con aceite de oliva, parmesano, espinaca, cilantro, ajo, albahaca y vinagre de vino: $15.00 MXN X 1 ½ tazas.
Tiempo de elaboración: menos de 25 segundos. * Barilla, Salsa Tipo Pesto Genovese.
#MenCooking #DietaFlexible #Pesto #ComidaItaliana #Italia #Fitness #Fit #Food #Pasta #Instafood #Cooking #Cookingram #Dieta #DietaFlexible #FlexibleDieting #IfItFitsYourMouth #IfItFitsYourMacros #IIFYM #Macros #Kitchen
Been biting my tongue for a while on here but today a couple of posts have pushed me over the edge.
If you’re counting calories....then you are NOT following #slimmingworld
🤦🏼♀️ You may be eating foods that SW give you permission to eat but they don’t encourage calorie counting therefore...you are NOT following slimming world! 😏
Why are people so frightened to admit to their followers that they’ve made a change?
Why are they frightened to admit that they probably HAD to make a change cos “the plan” wasn’t working for them anymore??
I just don’t get it 🤷🏼♀️
Why are you so held to ransom and actually let a plan, that wasn’t working for you, take the kudos for the results you’re seeing now??
I’ve calorie counted for over a year since I joined @munro_fitness
and a lot of what I eat/use in recipes are foods which SW would say are free/speed foods.
It’s a coincidence and I can assure you...picking those is my choice and every lb I’ve lost has been from choosing this journey and not cos I so happened to eat a fekin hifi bar!
Stuff what people think and take the pat on the back for your own choices and results now instead of adding to the ego of something you’re not even invested in...or which was actually failing you!! 🙌🏻
#munrofitness #munrofitnessjourney #unfollowthefakes #behonest #whyyoulying #clanmunro #caloriedeficit #weightlossjourney #flexibledieting #fatlossjourney #fatloss #caloriecounting #rantover #letsseehowmanynervesihit #macros #swuk #mfp #iifym #slimmingworlduk
How i feel when I hear people think they can’t have high Glycemic Index (high sugar) cereal post workout 🧐
Body transformations happen with optimal results when we use the SCIENCE behind training and nutrition 🤓
For nutrition and training advice, or for online coaching DM me or email me at email@example.com
📲💻 JOIN THE TEAM 💪🏻🏆
This is actually a lean version of the classic that i did for @thestrengthkitchen
new menu, all of this comes in at 395 calories.
This 'lean'sagne is made with 5% fat steak mince, veg, spinach, low fat cream cheese, parmesan and chives.
Love consistently proving that good food doesnt have to come with the calorie price tag.
Hamburg 2017, lads trip away for my birthday. This year something a bit different, a couples weekend away in Vienna. Alot has changed. #flashbackfriday
The season of meals out, chocolate, sweets, cake & mulled wine is upon us!!! Now let's be honest, it sucks to diet at this time of year & its easy to make excuses not to. "Ill diet in January". But then its Valentine's and your either stuffing your face with a romantic meal & licking chocolate bodypaint off your partner 😂😂 or with Ben & Jerrys saying you hate being single 💔💔.... so let's start in March instead, oh it's fucking Easter now!!! Then it's probably your birthday so let's start after that.
Ah fuck now it's summer and we don't look any better than last year. Let's crash diet for a few weeks then binge on holiday and gain more weight than before... now its winter again and Christmas and we can't diet over Christmas !! SO WHEN DO WE ? 🙄 ☝️☝️☝️☝️☝️
STOP DOING THIS!!!! STOP MAKING UP EXCUSES FOR BEING LAZY, UNMOTIVATED, UNFIT AND PROBABLY OVERWEIGHT . Or maybe you are not any of those things, but you're not where you want to be either. Not in the weight class you want for your sport? Not finishing training sessions due to lack of energy? Not getting stronger because your nutrition sucks!
You're incontrol of your own body. Find a balance between enjoying food, a social life and hitting your body or sports performance goals... if you want to eat crap, get pissed and be merry every weekend then good for you but stop fucking moaning that you don't look like your mates who are working their arses off every day to reach their goals. Don't disrespect their efforts by thinking that after 2 weeks of good eating your going to be ripped and fit
Yeah it's harsh but sometimes you need a reality check. It takes hard work... IT TAKES CONSISTENCY !!!!
🍪🍫Tra le tante varietà di frutta secca, queste sono indubbiamente le più apprezzate e da esse si ricava tra l'altro una golosa crema spalmabile: le NOCCIOLE.🌰🍩
🔹Pochi però conoscono le proprietà di questi piccoli frutti e come sarebbe meglio gustarli per sfruttarne adeguatamente i benefici.🥞🥨
🔸Possono essere utilizzate come un ottimo snack da consumare a colazione o a merenda, in modo da evitare i prodotti confezionati e magari alternato alle altre tipologie di frutta secca.🥜🍿
🔹Sono ricche di vitamina B6. Il sistema nervoso ha bisogno di amminoacidi per funzionare in modo corretto e la vitamina B6 è importante da questo punto di vista. Inoltre, questa vitamina è necessaria per la creazione della mielina, che incrementa la rapidità e l'efficacia degli impulsi nervosi.🥦🥑
🔸Sono inoltre ricchissime di manganese e magnesio, aiutano infatti a rendere più forti sia la muscolatura che lo scheletro, perché questi elementi innalzano il livello di calcio nelle ossa.🥚🥐
🔹Grazie alla percentuale di “grassi buoni”, sali minerali e vitamine, le nocciole sono un’ottima fonte di energia per il nostro corpo: sono infatti considerate caloriche, ma essendo ricche di vitamina E, B1, B2, B3, B9 risultano calorie necessarie al nostro organismo.🍌🍉
👉🏻Assumere nocciole in modo costante migliora quindi l’aspetto della pelle ma anche delle unghie e dei capelli; a questo scopo, si possono consumare sia al naturale sia sotto forma di olio da spalmare, grazie alle sue proprietà emollienti.🍊🍇😁
#fastandswole #livefssandstayswole #fitness #fitnessmotivation #aesthetics #fitnessaddict #physique #fitspo #foodie #bodybuilding #alphalete #leanbulk #getfit #natty #iifym #fitfam #shredded #instafitness #fitlife #fitnessjourney #lifestyle #fitnesslifestyle #bodybuilder #health #ripped #fitspiration #beastmode #muscle #flexibledieting #bulking