Kcal diet fit

Unique profiles
64
Most used tags
Total likes
0
Top locations
London, United Kingdom, Extreme GYM, Hampton, London, United Kingdom
Average media age
671 days
to ratio
73
*Spot the difference*... I’ll give you two... Legs & Shorts 😬 There’s around six years between these ...
Media Removed
*Spot the difference*... I’ll give you two... Legs & Shorts 😬 There’s around six years between these photos, both at festivals, both with the same size shorts... - The difference? Apart from it being pretty clear that I fit into my shorts a lot better in the right picture... My mindset was ... *Spot the difference*... I’ll give you two... Legs & Shorts 😬 There’s around six years between these photos, both at festivals, both with the same size shorts...
-
The difference? Apart from it being pretty clear that I fit into my shorts a lot better in the right picture😅... My mindset was a little different too. -
I spent the entire day on my feet, all I drank was water and all I remember eating was a protein bar! The right, well, it was a food festival... and let’s just say wearing a crop top wasn’t gonna stop me from eating what I fancied! 🐷😂
-
Physique wise, I was weight training in the left picture, but I was also doing a lot of cardio based workouts alongside a very high protein, low carb, low-ish kcal diet. On the right (representative of now) my training is varies with weightlifting, body weight, calisthenics, yoga.. (and basically anything I enjoy!) alongside a diet with a relative amount of protein:body weight, as well as a healthy amount of fat, a lot of carbs, and generally much higher in kcals!
-
Its no secret that the way you eat and the way you train is what shapes your body... The more you eat, the more fuel you’ll have to build curves 〰️(in the form of muscle). The more muscle you have, the more you can eat without that fuel just sitting on you in the form of fat.🐷
-
Point being, eating more & building more muscle has allowed me to live a much more balanced life🙌.
-
Ladies- despite the stigmatism that still exists, please don’t be afraid of lifting and eating! We simply don’t have the testosterone to build muscle the way men do so lifting weights works in our favour!💁🏽‍♀️ -
On that note- check out my insta story for a couple clips of today’s leg workout💪. Now I’m off out to dinner to celebrate my parents 30th Wedding Anniversary! 😍💞🍱🤗
•••••••••••••••••••••••••••••••••••••••••••••••
#transformationtuesday #eatforabs #girlswholift #strongisnotasize #womenshealth
Read more
De 2 billeder er taget med et par dages foreskel. Det første er med dårligt lys, ingen kcal og er lige ...
Media Removed
De 2 billeder er taget med et par dages foreskel. Det første er med dårligt lys, ingen kcal og er lige stået op. (Som man kan se på mit ansigt) Det andet billede er taget nogle dage før i et prøverum ja, godt lys og den blegeste krop i menneskes historie.🤘 Viser bare hvor meget lys gør ved dine ... De 2 billeder er taget med et par dages foreskel.
Det første er med dårligt lys, ingen kcal og er lige stået op. (Som man kan se på mit ansigt😂) Det andet billede er taget nogle dage før i et prøverum ja😂, godt lys og den blegeste krop i menneskes historie.🤘
Viser bare hvor meget lys gør ved dine “instagainz” 💡
-
-
-
#natural #naturalbodybuilding #health #fitness #fit #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
Read more
☘️Yaz yaklaşmış ve tatil planları yapılmışken bir kaç fazla kilodan da kurtulmak gerek.. Uzun ...
Media Removed
☘️Yaz yaklaşmış ve tatil planları yapılmışken bir kaç fazla kilodan da kurtulmak gerek.. Uzun zamandır diyet yapmaya çalışsam da yemek yapmaya vaktim olmadığı için dışarıdan yemek yemek zorunda kaldım ve bu süreçte de pek başarılı olamadım. 🥗@hafifol sayesinde her sabah 3 ana 2 ara öğünüm ... ☘️Yaz yaklaşmış ve tatil planları yapılmışken bir kaç fazla kilodan da kurtulmak gerek.. Uzun zamandır diyet yapmaya çalışsam da yemek yapmaya vaktim olmadığı için dışarıdan yemek yemek zorunda kaldım ve bu süreçte de pek başarılı olamadım. 🥗@hafifol sayesinde her sabah 3 ana 2 ara öğünüm ayağıma geliyor. Kişiye özel 1100-1300 kcal arası hazırlanan sağlıklı yiyecekler sayesinde ilk günden bile kilo vermeye başladım💃🏼💃🏼
🧚🏻‍♀️Günlük:50 tl ile hem yemek yapma derdinden kurtulun hem de kilo verin 💁🏼‍♀️
#istanbul #fit #hafifol #light #weightloss #diyet #diet #summer #verano
Read more
SPORT 3000 kcal www.4line.szczecin.pl #4line #catering #dietetyczny #z #dostawa #do #domu ...
Media Removed
SPORT 3000 kcal www.4line.szczecin.pl #4line #catering #dietetyczny #z #dostawa #do #domu #fit #fitness #fitgirl #fitfood #food #foodporn #foods #foodart #art #diet #behealthy  #befit #policzone #sportfood #health #healthy #happy #yummy #delicious #professional #profesjonalny ... SPORT 3000 kcal
www.4line.szczecin.pl

#4line #catering #dietetyczny #z #dostawa #do #domu #fit #fitness #fitgirl #fitfood #food #foodporn #foods #foodart #art #diet #behealthy  #befit #policzone #sportfood #health #healthy #happy #yummy #delicious #professional #profesjonalny #dietetyczny #instagood #pracowniasmaku
Read more
Dieta SPORT 2500 kcal bez laktozy Pelna oferta na: www.4line.szczecin.pl #4line #catering ...
Media Removed
Dieta SPORT 2500 kcal bez laktozy Pelna oferta na: www.4line.szczecin.pl #4line #catering #dietetyczny #z #dostawa #do #domu #fit #fitness #fitgirl #fitfood #food #foodporn #foods #foodart #art #diet #behealthy  #befit #policzone #sportfood #health #healthy #happy #yummy ... Dieta SPORT 2500 kcal bez laktozy
Pelna oferta na:
www.4line.szczecin.pl

#4line #catering #dietetyczny #z #dostawa #do #domu #fit #fitness #fitgirl #fitfood #food #foodporn #foods #foodart #art #diet #behealthy  #befit #policzone #sportfood #health #healthy #happy #yummy #delicious #professional #profesjonalny #dietetyczny #instagood #pracowniasmaku
Read more
Eat the rainbow <span class="emoji emoji1f308"></span>🥗<span class="emoji emoji1f345"></span>🥒 Salat ist meiner Meinung nach das perfekte Abendessen um richtig satt zu werden. ...
Media Removed
Eat the rainbow 🥗🥒 Salat ist meiner Meinung nach das perfekte Abendessen um richtig satt zu werden. Durch die volumenreichen und kalorienarmen Bestandteile (Salat, Tomaten, Gurke, Paprika...) und noch ein paar Extras wie Kichererbsen, Mais, Bohnen oder Hähnchen (die zwar eine höhere ... Eat the rainbow 🌈🥗🍅🥒 Salat ist meiner Meinung nach das perfekte Abendessen um richtig satt zu werden. Durch die volumenreichen und kalorienarmen Bestandteile (Salat, Tomaten, Gurke, Paprika...) und noch ein paar Extras wie Kichererbsen, Mais, Bohnen oder Hähnchen (die zwar eine höhere kcal-Dichte haben aber dafür viel Geschmack bringen) hat man auch gleichzeitig Abwechslung und viele Vitamine im Essen 😍👌🏼🥗 Das Dressing am besten mit Essig, Zitrone, Salz & Pfeffer sowie etwas Öl selbst machen oder low calorie Dressings verwenden ❤️ Ich benutze gerne das „French Dressing“ von Weight Watchers oder das von @ironmaxx_nutrition (Werbung). Mit dem Code sophia10 spart ihr 10% auf euren IronMaxx Einkauf 💙 Gerade habe ich einen neuen dm HAUL hochgeladen 💕 Also schnell in den Link in meiner Bio klicken und einen Daumen dalassen 😘 Ich fahre jetzt erstmal wie jeden Donnerstag zu meiner Oma und schaue #GNTM 😊
____________________________
#salat #salatbowl #rainbow #eattherainbow #healthyfood #healthy #diet #abnehmen #fit #fitness #fitgirl #fitfam #fitnessgirl #fitnessmotivation #instagym #instagirl #instagood #selfie #mcfit #fitx #oldenburg #gesund #foodporn
Read more
Dieta SPORT 3500 kcal #4line #catering #dietetyczny #z #dostawa #do #domu #fit #fitness #fitgirl ...
Media Removed
Dieta SPORT 3500 kcal #4line #catering #dietetyczny #z #dostawa #do #domu #fit #fitness #fitgirl #fitfood #food #foodporn #foods #foodart #art #diet #behealthy #behappy #befit #kalorie #policzone #sportfood #health #healthy #happy #yummy #delicious #professional #profesjonalny ... Dieta SPORT 3500 kcal

#4line #catering #dietetyczny #z #dostawa #do #domu #fit #fitness #fitgirl #fitfood #food #foodporn #foods #foodart #art #diet #behealthy #behappy #befit #kalorie #policzone #sportfood #health #healthy #happy #yummy #delicious #professional #profesjonalny #dietetyczny
Read more
Pasta di konjac<span class="emoji emoji1f372"></span><span class="emoji emoji1f376"></span>...Shirataki che bontà...<span class="emoji emoji1f60b"></span><span class="emoji emoji1f35c"></span><span class="emoji emoji1f371"></span><span class="emoji emoji1f1ef1f1f5"></span> Solo 7 kcal per 100 g...Povera di macronutrienti ...
Media Removed
Pasta di konjac...Shirataki che bontà... Solo 7 kcal per 100 g...Povera di macronutrienti ma ricca di fibra! Perfetta in #lowcarb #cut #homemade #japan #konjac #japanasefood #vegetable #goodness #health #fitness #fit #instalike #fitnessaddict #workout #bodybuilding ... Pasta di konjac🍲🍶...Shirataki che bontà...😋🍜🍱🇯🇵
Solo 7 kcal per 100 g...Povera di macronutrienti ma ricca di fibra! 🎋🎎
Perfetta in #lowcarb #cut #homemade #japan #konjac #japanasefood #vegetable #goodness #health #fitness #fit #instalike #fitnessaddict #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #motivation #instagood #determination #lifestyle #cleaneating #eatclean #diet
Read more
Because health. (And I know have a Nutribullet...🌚) - Strawberry yogurt , frozen blueberries, ...
Media Removed
Because health. (And I know have a Nutribullet...🌚) - Strawberry yogurt , frozen blueberries, spinach, oats, honey, peanut butter and whey protein. - Just over 700 kcal's, you don't need to buy over priced bulking shakes from money grabbing company's! 🏻 - #health #fitness #fit #Student ... Because health. (And I know have a Nutribullet...🌚) -
Strawberry yogurt , frozen blueberries, spinach, oats, honey, peanut butter and whey protein. -
Just over 700 kcal's, you don't need to buy over priced bulking shakes from money grabbing company's! 👍🏻 -
#health #fitness #fit #Student #bulking #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
Read more
 #แป้งฟูฟูเมนูสเปเชี่ยล รอบ 22/5/61 ทั้ง 2 รายการนี้ตามฟาด ตามสั่ง จองด่วน ได้ที่ <span class="emoji emoji1f4cc"></span><span class="emoji emoji1f4cc"></span><span class="emoji emoji1f4cc"></span><span class="emoji emoji1f4cc"></span><span class="emoji emoji1f4cc"></span><span class="emoji emoji1f4cc"></span><span class="emoji emoji1f4cc"></span> สะดวกร้านไหนไปจองร้านนั้นโล้ดดด ...
Media Removed
#แป้งฟูฟูเมนูสเปเชี่ยล รอบ 22/5/61 ทั้ง 2 รายการนี้ตามฟาด ตามสั่ง จองด่วน ได้ที่ สะดวกร้านไหนไปจองร้านนั้นโล้ดดด ทางนี้ยอดจองเต็ม ปล่อยคิวหลุดพรุ่งนี้บ่าย 1 เจอกัน 🌶🌶 1 กรีนแลนด์ อุดร เพิงพันล้าน ถ.พรหมประกาย 2 สุขภาพบอกต่อ ขอนแก่น ถ.เทพารักษ์ติดไก่ย่างระเบียบ 3 ออร์แกนิคทูยู ... #แป้งฟูฟูเมนูสเปเชี่ยล รอบ 22/5/61 ทั้ง 2 รายการนี้ตามฟาด ตามสั่ง จองด่วน ได้ที่ 📌📌📌📌📌📌📌 สะดวกร้านไหนไปจองร้านนั้นโล้ดดด ทางนี้ยอดจองเต็ม ปล่อยคิวหลุดพรุ่งนี้บ่าย 1 เจอกัน 🌰🌶🌰🌶 1 กรีนแลนด์ อุดร เพิงพันล้าน ถ.พรหมประกาย
2 สุขภาพบอกต่อ ขอนแก่น ถ.เทพารักษ์ติดไก่ย่างระเบียบ
3 ออร์แกนิคทูยู อนุเสาวรีย์ โครงการ The Season ชั้น 3
4 Greenlicious ระหว่างเอกชัย 85-87
5 Natural rich สาขาสยาม
Natural rich สาขาพระโขนง
6 Sukkapab.bkk นวลจันทร์ 33
7 Healthy box Mega Bangna Zone Takehome หน้าบิ๊กซี
8 Healthy Planet สาขา Beehive
9 Healthy Planet สาขา Onnuch
10 Healthy Planet สาขา Paseo
11 Healthful Paradise Park ศรีนครินทร์
12 Green d you d หลัง Central Bangna
13 ต้นหญ้าออแกนิค City Connect กัลปพฤกษ์
14 Your Diet Box นครสววรค์
15 Clean Café หาดใหญ่ ถ.สายชัย ใกล้ร้าน 8080
16 Natural Zone Korat ปตท. หัวทะเล
17 Grass Healthy Hub Major Tower ทองหล่อ10
18 Healthy_D หลัง The Nine ซ.พระรามเก้า41
19 มีนัด คาเฟ่ ลาดพร้าววังหิน 26/24
20 รวงข้าว หน้า ม.มหิดลศาลายา ติดร้านง้วน
21 Greenbom วัชรพล ตลาดเอซีสายไหม
Mayongchids ปากซอยเทอดไท 15
24 กรีนฮาร์ทเชียงใหม่ สาขานิมมาน6/ตลาดจริงใจ
25 Green corner Green Plaza/ม.รังสิต/ปตท.เกษตรนวมินทร์
26 หอมปากหอมคอ ระยอง รร. Holiday
27 BoxBox ตรีนิตี้/ศาลาแดง/อัมรินทร์/เอ็มไพร์/เพลินจิต
28 นับkcal ปั๊มบางจาก เยื้อง The Crystal SB ราชพฤกษ์
29 *@ตลาดพลู สะพานกลับรถตลาดพลู
30 Ginzy สาขาเลียบด่วน
31 Ginzy สาขาแจ้งวัฒนะ
32 อินเตอร์เฮาส์ มธ.รังสิต/หอทรงพิเชษฐ์/หออินเตอร์ปาร์ค
33 Hi Healthy จันทบุรี แถวหน้าวัดใหม่
34 ต้นหม่อน ตรงข้ามตลาดกลางลาดสวาย คลอง4
35 Grab&Green อโศกอาคารอินเตอร์เชนจ์ 21
36 Naturefarm อารีย์สัมพันธ์ 4 /ดินแดง
37 Joyous Health ชั้น 2 The Sence Town in Town
38 Double T จามจุรีย์ สแควร์ ชั้น G , ชั้น 3
39 Better me cafe คอนโด The Room Sathon Taksin
40 Olive ศรีราชา ตรงข้าม AEON ศรีราชา
41 The Health ศรีนครินทร์ โครงการ Premier Place
42 Make me fit หาดใหญ่/สงขลา ถ.คลองเรียน1
43 Nich’s cafe นครปฐม ถนนไผ่เตย
44 ป้าบีลุงโก้ Shop Online IG bkchohuayhiso
45 ปันสุข 2 สาขา อารีย์1 /สาธุประดิษฐ์6
46 Bellygreen บางแสน หลัง ม.บูรพา ชลบุรี
Read more
Kcal 250, Fat 10g, Carbs 25g, Sugar 9g, Protein 20g. #lennyandlarrys #themusclebrownie #cookies ...
Media Removed
Kcal 250, Fat 10g, Carbs 25g, Sugar 9g, Protein 20g. #lennyandlarrys #themusclebrownie #cookies #cookiesandcream #baked #nutrition #protein #fit #weightloss #meal #exercise #snack #chocolate #brownie #dubai #uae #diet #muscle #gaintrick #weight #workout #gym #bodybuilding Kcal 250, Fat 10g, Carbs 25g, Sugar 9g, Protein 20g. #lennyandlarrys #themusclebrownie #cookies #cookiesandcream #baked #nutrition #protein #fit #weightloss #meal #exercise #snack #chocolate #brownie #dubai #uae #diet #muscle #gaintrick #weight #workout #gym #bodybuilding
Selfmade chocolate muffins. Nutrition facts: Kcal. 87 P. 10 C. 4 F. 2 Fiber 2.5 - Tasting fucking ...
Media Removed
Selfmade chocolate muffins. Nutrition facts: Kcal. 87 P. 10 C. 4 F. 2 Fiber 2.5 - Tasting fucking awesome! - I'll post the recipe soon. #fit #fitness #bodybuilding #muscles #derwilleindir #machdichwahr #veins #cut #shred #diet #bulk #protein #gains #mcfit #health #gym #gymlife ... Selfmade chocolate muffins.
Nutrition facts: Kcal. 87 P. 10 C. 4 F. 2 Fiber 2.5
-
Tasting fucking awesome! 😍🍩🍫
-
I'll post the recipe soon. #fit #fitness #bodybuilding #muscles #derwilleindir #machdichwahr #veins #cut #shred #diet #bulk #protein #gains #mcfit #health #gym #gymlife #nutrition #chocolate
Read more
Cheesy Tortillas and Breakfast<span class="emoji emoji2764"></span>️Toto je prosím pekne moja diéta. Na vetu “diéta je zlá” mám jednoznačnú ...
Media Removed
Cheesy Tortillas and Breakfast️Toto je prosím pekne moja diéta. Na vetu “diéta je zlá” mám jednoznačnú odpoveď. Diéta je super ak vieš s potravinami narábať a ako ich spracovať. A v mojej diéte môžem jesť skoro všetko a či to zaberá? Je to dlhodobý proces ale áno, zaberá to ak stravu dodržiavaš. ... Cheesy Tortillas and Breakfast❤️Toto je prosím pekne moja diéta. Na vetu “diéta je zlá” mám jednoznačnú odpoveď. Diéta je super ak vieš s potravinami narábať a ako ich spracovať. A v mojej diéte môžem jesť skoro všetko a či to zaberá? Je to dlhodobý proces ale áno, zaberá to ak stravu dodržiavaš. Nemusíš byť celý deň hladný a o zelenine, ide to aj pestro. A táto strava ti neublíži na zdraví ako mnohé ostatné diéty.
1 198,4 kcal
1 101g jedla
#food #diet #dieta #foodporn #love #lovefood #colorful #apple #like #fit #fitfood #fitness #fitnessmotivation #doit #simple #photooftheday #photo #photography
Read more
 #Repost @dr.charo ・・・ <span class="emoji emoji1f495"></span>DOUBLE TAP <span class="emoji emoji1f446"></span><span class="emoji emoji1f446"></span> FOR FLAT BELLY<span class="emoji emoji1f459"></span> CHOCOLATE CHIP COOKIE PIZZA <span class="emoji emoji1f36a"></span>MADE WITH MY ...
Media Removed
#Repost @dr.charo ・・・ DOUBLE TAP FOR FLAT BELLY CHOCOLATE CHIP COOKIE PIZZA MADE WITH MY FAVORITE BEAUTY INGREDIENTS THAT I AM SHARING WITH YOU!! . TAG SOMEONE WHO LOVES COOKIES . HEY️ WHY NOT ADD SOME PEANUT BUTTER ON . Time to let the Cookie Monster in you out because ... #Repost @dr.charo
・・・
💕DOUBLE TAP 👆👆 FOR FLAT BELLY👙 CHOCOLATE CHIP COOKIE PIZZA 🍪MADE WITH MY FAVORITE 2⃣ BEAUTY INGREDIENTS THAT I AM SHARING WITH YOU!!😱
.
😻TAG SOMEONE WHO LOVES 🍪COOKIES😻
.
HEY❗️ WHY NOT ADD SOME PEANUT BUTTER ON🔝😋
.
Time to let the Cookie Monster in you out because you can have more than 1⃣ slice of my delicious belly flattening cookie pizza! Made with spinach and flaxseed, which are my favorite 2 beauty ingredients👸, other natural ingredients and lots of love 💖💖💖 for a bikini model 😻 patient of mine in Miami who looves cookies and has a bikini competition next week! 😋😋😋. So easy to make, just blend and bake!
.
🍪GLUTEN FREE
🍪DAIRY FREE
🍪VEGAN
🍪Low carb
.
👍🏼Head over to www.DrCharo.com and get started on The Hottie diet, fitness and beauty program with weekly consultations,the same programs I use to prep models 👯and Miami celebs to get 👙bikini ready in no time
.
🕒Time to make: 2⃣2⃣ minutes
☝️Makes 1⃣3⃣ servings

INGREDIENTS
🔸1/4 cup coconut oil
🔸1/2-3/4 cup stevia
🔸1/2 teaspoon vanilla extract
🔸5 egg whites (or 2 eggs)
🔸1 cup GF oat flour (I grind my own oats)
🔸1 teaspoon salt
🔸2 tablespoons baking powder
🔸1/4 teaspoon orange zest
🔸1/2 teaspoon baking soda
🔸2 tablespoons dark chocolate chips
🔸1 cup frozen chopped spinach
🔸2 tablespoons flaxseed
💪🏻ATHLETES: 2 scoops of vanilla
whey protein
🌱Vegan: sub egg whites for 1 tsp tartar powder
.
DIRECTIONS
1⃣Beat coconut oil, stevia and vanilla until fluffy, add egg whites one at a time
2⃣Add oat flour, spinach, flaxseed, baking soda, powder, walnuts salt and continue beating until smooth, then stir in chocolate chips
3⃣Bake for 20-30 mins at 350F
.
🍴NUTRITIONAL CONTENT (per serving)
Calories 73 kcal Fat 5g Carbohydrates 4g Protein 2g
.
Fit Thought 💫 When you stop chasing the wrong things, you give the right things a chance to catch you
.
♨️For professional help transforming your body, contact me about the Hottie Diet program if you want to
🙋Get a youthful, radiant glow
🙅Banish acne, splotchy skin, and wrinkles
🙆Get rid of cellulite
💁Lose up to 10 lbs during week 1
.
🎀www.DrCharo.com🎀
.
🍪🍪TAG SOMEONE WHO LOVES COOKIES🍪🍪
.
Read more
Naleśniki budyniowe. Budyń bez cukru+ mleko+ jajko+ sosy biała czekolada i czekolada zero kcal, ...
Media Removed
Naleśniki budyniowe. Budyń bez cukru+ mleko+ jajko+ sosy biała czekolada i czekolada zero kcal, do środka serek wiejski taką dietę to ja rozumiem 😎 #pancakes #diet #dietpancakes #wsklep #dobrysyropwk #loosingweight #weightloss #odchudzanie #healthyfood #healthy #foodpost #foodpic ... Naleśniki budyniowe. Budyń bez cukru+ mleko+ jajko+ sosy biała czekolada i czekolada zero kcal, do środka serek wiejski 💜 taką dietę to ja rozumiem 😎 #pancakes #diet #dietpancakes #wsklep #dobrysyropwk #loosingweight #weightloss #odchudzanie #healthyfood #healthy #foodpost #foodpic #foodsofinstagram #foodofinstagram #foodofig #food #instafood #fit #fitfood #instafit #fitprzepisy #aftertraining #aftertrainingmeal
Read more
Be your own motivation. The diffrence between your body this week and next week is what you do for ...
Media Removed
Be your own motivation. The diffrence between your body this week and next week is what you do for the next 7 days to achive goals 🏻. My diet has big downs and ups each day babes but i love it , day 21 of 90 is here and in the end its worth it cause do what you love and love what you do ! Tomato ansikte jag ... Be your own motivation. The diffrence between your body this week and next week is what you do for the next 7 days to achive goals ☝🏻. My diet has big downs and ups each day babes but i love it , day 21 of 90 is here and in the end its worth it cause do what you love and love what you do 💕! Tomato ansikte jag välkomnar dig efter 800 kcal av kl 7 morgon cardion ikväll armar och lite boobies the gals! #crossfit #argetfit #aldrigvila #bringfit #cardioqueen #fitfam #dedication #fitnessmotivation #fitnessphysique #fitnessmodel #fitness #flagom #fitspo #fit #instafit #icaniwill #muscleandhealth #motivation #feeltheheat #f #selfie #yolo #powergirl #diet #ff #swedishgirl #nopainnogain
Read more
<span class="emoji emoji1f554"></span> Ne feledkezzen el senki a délutáni kisétkezésről!<span class="emoji emoji1f481"></span> <span class="emoji emoji1f499"></span> 125 gramm áfonya <span class="emoji emoji1f449"></span> 71 kcal, 15 gramm szénhidrát, ...
Media Removed
Ne feledkezzen el senki a délutáni kisétkezésről! 125 gramm áfonya 71 kcal, 15 gramm szénhidrát, 3 gramm rost #snacktime #healthy #snack #fruit #eat #blueberry #lowcarb #lowcal #lowglicemicindex #antioxidants #fitonutrientes #nutritious #nutrition #fit #diet #5aday #eatsnacks ... 🕔 Ne feledkezzen el senki a délutáni kisétkezésről!💁 💙 125 gramm áfonya 👉 71 kcal, 15 gramm szénhidrát, 3 gramm rost
#snacktime #healthy #snack #fruit #eat #blueberry #lowcarb #lowcal #lowglicemicindex #antioxidants #fitonutrientes #nutritious #nutrition #fit #diet #5aday #eatsnacks #everyday #lifestyle #healthylifestyle #eatwell #eatgood #eatright #flamingo #bowl #dietitian #nutritionist #instapic #instagood #instadaily
Read more
Which would you prefer? <span class="emoji emoji2796"></span> Although I am a firm advocate of flexible dieting and consuming “anything ...
Media Removed
Which would you prefer? Although I am a firm advocate of flexible dieting and consuming “anything in moderation”, I do still feel very strongly about weekend alcohol intake as I know first-hand that this is likely the cause of so many diet failures out there. Now, while I am not going ... Which would you prefer?

Although I am a firm advocate of flexible dieting and consuming “anything in moderation”, I do still feel very strongly about weekend alcohol intake as I know first-hand that this is likely the cause of so many diet failures out there.

Now, while I am not going to go into yet another entire post about how easy it is to “cancel out” your hard-earned weekly deficit on your weekend (I’m sure you already know what I am talking about), the goal of this post was to simply make you more AWARE that, calories don’t just come from food and that, the wine, beer, vodka that you are consuming tonight, likely has far more than you perceive it to have.

Remember, alcohol contains 7kcal/g (Traversy 2015) thus, while if consumed in moderation, can “fit” into your lifestyle with relative ease, IF ABUSED, has the ability to shift you into EXTREME surpluses of calories and thus cause you to store any carbohydrates and fats that you consume directly as fat tissue due to alcohol taking priority no.1 when it comes to metabolism (Siler et al 1999). Studies even show that is one of the main contributors to weight gain by promoting excess energy consumption with a lack of satiety (DiMeglio & Mattes 2000 Pan & Hu 2011, Tieken 2008).

Furthermore, alcohol is associated with increases in ghrelin, the main “hunger hormone” (Röjdmark et al 2001) thus, not only could you be consuming 1600kcal worth of liquid calories tonight, but then “binge” on further “FOOD calories” and thus shift you into an even LARGER calorie surplus.

Think about it, for some petite females, 1640kcal worth of vodka alone (no food) could be their entire DAILY requirement. Add another 2000+kcal from the pizza they consume when they get home from the club along with what they have already consumed PRIOR in the day before going out and you can see just how easy it is to have a day comprising of 4, 5, 6, 7000+ calories which, as you know is likely only repeated tomorrow.

Just some food for thought? Winner of yesterday’s YouTube giveaway will be picked tomorrow. If you haven’t already watched the vlog then go and have a look and let me know what you thinkg (link in bio). Happy Saturday.
Read more
Min dagliga fruksot under diet består av : 200 gr kyckling filé 60 gr havregryn (okokt) 3 st kokt ...
Media Removed
Min dagliga fruksot under diet består av : 200 gr kyckling filé 60 gr havregryn (okokt) 3 st kokt äggvita Ingredienser. Kcal. port. Fett kolh. 524 69 gr 7 gr 40 gr Samt morgon kostillskot: Multivitaminer Omega-3 Cla 1 skop Bcaa . #breakfast #tim #godmorgon #cardio #food #kostillskott ... Min dagliga fruksot under diet består av :
200 gr kyckling filé
60 gr havregryn (okokt)
3 st kokt äggvita
Ingredienser.
Kcal. port. Fett kolh.
524 69 gr 7 gr 40 gr
Samt morgon kostillskot:
Multivitaminer
Omega-3
Cla
1 skop Bcaa .
#breakfast #tim #godmorgon #cardio #food #kostillskott #diet #muscle #inspo #motivation #body # #bodybuilder #bodybuilding #cleaneating #fitness #fit #competition #workout #backday #workhard #pushyourself #coach #nordicwellness #noexcuses #pain
Read more
Doszło do mnie ostatnio kilka opinie, że i tutaj zacytuję "schudłeś", "zmizerniałeś ", "poleciało ...
Media Removed
Doszło do mnie ostatnio kilka opinie, że i tutaj zacytuję "schudłeś", "zmizerniałeś ", "poleciało z Ciebie" Nie pozostaje nic innego jak zacząć więcej jeść 😛 #foodporn #food #toasty #eatclean #diet #kcal #macro #naleśniki #bita #smietana #owoce #fruits #grow #fit #slim #fitness Doszło do mnie ostatnio kilka opinie, że i tutaj zacytuję "schudłeś", "zmizerniałeś ", "poleciało z Ciebie" 😂
Nie pozostaje nic innego jak zacząć więcej jeść 😛

#foodporn #food #toasty #eatclean #diet #kcal #macro #naleśniki #bita #smietana #owoce #fruits #grow #fit #slim #fitness
Besin Değerleri Enginar Porsiyon Miktarı: 100 g Kalori (kcal) 47 Toplam yağ 0,2 g Kolesterol ...
Media Removed
Besin Değerleri Enginar Porsiyon Miktarı: 100 g Kalori (kcal) 47 Toplam yağ 0,2 g Kolesterol 0 mg Sodyum 94 mg Potasyum 370 mg Karbonhidrat 11 g Diyet Lifi 5 g Şeker 1 g Protein 3,3 g Faydaları☘️ A, B ve C vitaminleri içerir. Ayrıca potasyum, kalsiyum, fosfor, demir, ... Besin Değerleri
Enginar
Porsiyon Miktarı: 100 g
Kalori (kcal) 47
Toplam yağ 0,2 g
Kolesterol 0 mg
Sodyum 94 mg
Potasyum 370 mg
Karbonhidrat 11 g
Diyet Lifi 5 g
Şeker 1 g
Protein 3,3 g
Faydaları🍀☘️🍀
A, B ve C vitaminleri içerir. Ayrıca potasyum, kalsiyum, fosfor, demir, iyot gibi çok çeşitli mineralleri de yapısında bulundurur.
Kolesterolü düzenler.
Karaciğere büyük faydası vardır.
Bu şifalı bitkinin yaprakları kan şekerini düzenler, diyabet yani şeker hastaları mutlaka tüketmelidir.
İdrar söktürücüdür.
Düzenli tüketimiyle vücudunuzu toksinlerden arındırabilirsiniz.
Stresi engellemesi de faydaları arasındadır.
Bu şifalı bitki sayesinde parlak ve capcanlı saçlara kavuşabilirsiniz. Ayrıca tırnakların kırılmasını ve zarar görmesini de engeller.
Ciltteki hücreleri yeniler.
Mide ağrılarına fayda sağlar.
İçerdiği vitaminler sayesinde kalbe iyi gelir. Kalp için şifa kaynağıdır.
Sinir sisteminin düzenlenmesine de yardım eder.
Böbrekler için şifa kaynağıdır.
Özellikle prostat kanserine ve meme kanserine karşı koruma sağlaması da enginarın faydaları arasındadır.
Beyni korur. #cooknesstr #cookness #opentetetr #adamezetr #cooknessöneriyor #SağlıklıYaşam #sizeözeldiyet #detox #detoxs #health #fitness #fit #fitnessmodel #fitnessaddict #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #motivation #lifestyle #diet #cleaneating #eatclean
Read more
„WIE KANN ICH MIT DEM KALORIEN ZÄHLEN AUFHÖREN? Wie werde ich zwanghaftes Essverhalten los?“ <span class="emoji emoji1f449"></span>🏼 ...
Media Removed
„WIE KANN ICH MIT DEM KALORIEN ZÄHLEN AUFHÖREN? Wie werde ich zwanghaftes Essverhalten los?“ 🏼 neuer Artikel - Link im Profil (oberster Beitrag) bzw. (noch) via Story von gestern —- ... —- ... —- ... Das Thema liegt mir so am Herzen. Nach dem Beitrag meines eigenen Weges aus der jahrelangen ... „WIE KANN ICH MIT DEM KALORIEN ZÄHLEN AUFHÖREN? Wie werde ich zwanghaftes Essverhalten los?“
👉🏼 neuer Artikel - Link im Profil (oberster Beitrag) bzw. (noch) via Story von gestern 😉
—- ... —- ... —- ... Das Thema liegt mir so am Herzen. Nach dem Beitrag meines eigenen Weges aus der jahrelangen Essstörung quillt mein Postfach über: „wie kann ich wieder einfach gelassen und trotzdem ‚gesund’ essen?“ Ständiger Diät-Wahn. Fressattacken. CleanEating. Wieder ein neuer Trend. 24/7 Gedanken ans Essen. Braucht es das? Macht das wirklich ‚frei‘? Wann macht Kalorien zählen eigentlich „Sinn“? „Brauchst“ du es? Für immer? Kennst du dich mit Makro- und Mikronährstoffen bereits aus? Bringt dir die Zahl in der App oder auf der Waage etwas? Worum geht es dabei? Ums gesund sein? Einfach Normalgewicht haben? Ausreichend Bewegung und genügend Nährstoffe? Brauche ich dafür eine App? Eine Zahl?
👉🏼 Wann Kalorien zählen Sinn machen kann, wie man von dem Trackingwahn etwas loskommt und wie ich heute dazu stehe, könnt ihr im Beitrag nachlesen. 🗞
Vielleicht hilft es der ein oder anderen hier, darüber nachzudenken.
HAB ZIELE! Verfolge sie! Aber frage dich, ob du dir bei manchen davon nicht etwas den Druck nehmen könntest... (Job, Ausbildung, Sport, whatever)
DU bestimmst dein Leben! Wenn dir das kcal zählen so viel gibt oder Spaß macht: YESS, go for it! 🙌🏼 tut es das? Oder ist es mehr Kontrolle, Zwang, Gewohnheit, Angst zu viel zu essen? Kannst du so überhaupt lernen, dich auf dich und dein Körpergefühl (wieder) zu verlassen?
und so weiter...
Mein Rat: Lesen. Nachdenken. Selbst entscheiden. Aber was ihr auch tut: Macht euch’s Leben dabei nicht unnötig schwer!! 🙌🏼
wenn dir der Artikel gefallen hat, kannst du den Link gerne weiterschicken, wenn du jemanden kennst, den das (auch) betreffen könnte ... #GEGENDENDIÄTWAHN #LEBEN ❤️ @energy4soul
Hoffe ihr seid gut in die neue Woche gestartet. 🙋🏼‍♀️
#kalorien #essstörung #diät #food #foodporn #fit #fitspo #fitness #waage #strong #health #healthy #abnehmen #gym #training #bingeeatingrecovery #girl #magersucht #flexibledieting #leben #anorexiarecovery #zahl #eatclean #lift #bodybuilding #diet #fitfam #recovery
Read more
Fazendo este carregamento matinal com 965 kcal na primeira refeição que antecede meu treino , com ...
Media Removed
Fazendo este carregamento matinal com 965 kcal na primeira refeição que antecede meu treino , com base de gorduras!!! A distribuição dos macros está na foto ao lado !!! Mais importante do que qualquer dieta é a melhor estratégia metabólica para cada objetivo!!! #health #fitness #fit #appbreeze ... Fazendo este carregamento matinal com 965 kcal na primeira refeição que antecede meu treino , com base de gorduras!!! A distribuição dos macros está na foto ao lado !!! Mais importante do que qualquer dieta é a melhor estratégia metabólica para cada objetivo!!! #health #fitness #fit #appbreeze #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #active #strong #motivation #lifestyle #diet #getfit #cleaneating #eatclean #exercise
Read more
Peace les gens 🤙🏻 <span class="emoji emoji1f305"></span> #morningshape <span class="emoji emoji263a"></span>️ On me demande souvent comment je peut tenir une telle forme toute ...
Media Removed
Peace les gens 🤙🏻 #morningshape ️ On me demande souvent comment je peut tenir une telle forme toute l’année !! C’est très facile si on veut ️ calculer son apport calorique journalier ( regardez ma vidéo sur YouTube, lien dans la description) ️pour une prise de masse dépasser pas plus ... Peace les gens 🤙🏻 🌅 #morningshape ☺️ On me demande souvent comment je peut tenir une telle forme toute l’année !!
C’est très facile si on veut 😉
➡️ calculer son apport calorique journalier ( regardez ma vidéo sur YouTube, lien dans la description)
➡️pour une prise de masse dépasser pas plus de 200 kcal par jour pour limiter un maximum le prise de gars.
➡️manger de aliments riche en nutriments ( bientôt une nouvelle vidéo 😉)
➡️un entraiment réfléchit, adapté à chacun, une bonne exécution mais plus bientôt en vidéo ☺️ Si vous avez des questions à ses sujets laissez moi un message dans les commentaires 🙏🏻 Je vous souhaites un très beau dimanche les amis 👋🏻 Votre Pascal 💪🏻
➖➖➖➖➖➖➖
💲5% de rabais sur vos compléments chez @iherb avec mon code PAR1745🤗
➖➖➖➖➖➖➖
#fitnessmotivation #fitnessaddict #diet #nutrition #fribourg #shredded #musculation #muscu #fitness #gym #boybuilding #fit #motivation #training #workout #workhard #nopainnogain #spgym #iwill #nutrition #fatloss #fightforit #swiss #suisse #vegan #probrowear #swissfit #swissfitness
Read more
Pudding-Oats zum Frühstück, für insgesamt ca 320 kcal und 24g EW <span class="emoji emoji1f646"></span><span class="emoji emoji1f60d"></span> <span class="emoji emoji1f4aa"></span> #health #fitness #fit #food ...
Media Removed
Pudding-Oats zum Frühstück, für insgesamt ca 320 kcal und 24g EW #health #fitness #fit #food #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation ... Pudding-Oats zum Frühstück, für insgesamt ca 320 kcal und 24g EW 🙆😍 💪 #health #fitness #fit #food #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #progress #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
Read more
The diet works well and my form gets better from week to week. Currently I am at 2300kcal daily, maybe ...
Media Removed
The diet works well and my form gets better from week to week. Currently I am at 2300kcal daily, maybe I will set the kcal a little lower in the coming weeks. Can't wait any longer to bulk again 🏻 #fit #fitnation #boy #sixpack #muscle #shredded #gym #gymlife #instafit #instagood #motivation #aesthetic #aesthetics #dedication #progress #progression #workout #abs #ripped #fitlife The diet works well and my form gets better from week to week. Currently I am at 2300kcal daily, maybe I will set the kcal a little lower in the coming weeks. Can't wait any longer to bulk again 💪🏻🙈😋 #fit #fitnation #boy #sixpack #muscle #shredded #gym #gymlife #instafit #instagood #motivation #aesthetic #aesthetics #dedication #progress #progression #workout #abs #ripped #fitlife
Today's breakfast: Apple cinnamon "proatmeal" topped with gluten free granola and flax seed, ...
Media Removed
Today's breakfast: Apple cinnamon "proatmeal" topped with gluten free granola and flax seed, organic chicken sausage, and the must have for every true Seattleite... Coffee (black of course). 630 kcal, 37g protein, 61g carbs, 9g fat, 107g of delicious and nutritious premium fuel for Monday! ... Today's breakfast: Apple cinnamon "proatmeal" topped with gluten free granola and flax seed, organic chicken sausage, and the must have for every true Seattleite... Coffee (black of course). 630 kcal, 37g protein, 61g carbs, 9g fat, 107g of delicious and nutritious premium fuel for Monday! #ForgeNutrition #Fitness #Fit #Nutrition #Healthy #Diet #Gains #FuelingYourFire
Read more
Lorsque l'on me contacte, 1 fois /2 on me demande à ce que l'on peut s'attendre en terme d'évolution ...
Media Removed
Lorsque l'on me contacte, 1 fois /2 on me demande à ce que l'on peut s'attendre en terme d'évolution et en combien de temps. je ne peux pas vous répondre précisément car ça dépend de multiples paramètres et facteurs : votre passé sportif et alimentaire, votre profil hormonal, votre morphologie, ... Lorsque l'on me contacte, 1 fois /2 on me demande à ce que l'on peut s'attendre en terme d'évolution et en combien de temps. ✅je ne peux pas vous répondre précisément car ça dépend de multiples paramètres et facteurs : votre passé sportif et alimentaire, votre profil hormonal, votre morphologie, votre mental, votre implication... etc ✅Je pense que cette transformation de mon élève @makxhim peut vous renseigner sur ce qui est possible en presque 1 an. ✅ Je suis très content de ton evolution, tu as fait à la lettre ce que je te disais. TRAVAIL et PATIENCE 💪🏻 ✅ c'est 3-4 training semaine, juste un peu de cardio (<à 35 min/semaine), une alimentation controlée et suivie 6j/7j, une activité professionnelle et sociale associées . ✅partant d'un profil skinny-Fat avec une alimentation très moyenne, une sédentarité et un métabolisme assez bas. ✅Maxime a mis en place une alimentation santé et gourmande, une activité sportive régulière et contrôlée et un métabolisme haut lui permettant de rester athlétique et de progresser à +de 3500 kcal. ✅aujourd'hui plus en forme, jamais malade et positif, c'est l'évolution parfaite que je souhaite à tout le 🌎. 👍🏻on va continuer à travailler et évoluer de façon progressive et adaptée.

Bravo Max tu me rends fier
Ton coach ➖➖➖➖➖➖➖➖➖➖➖➖➖
Mon Partenaire depuis 2 ans @powernutritionfrance
Code :coachnutrisport10 ✅Professionnalisme
✅Qualité variété et prix canon
🚗livraisons gratuites en main propre ➖➖➖➖➖➖➖➖➖➖➖➖➖
Coaching : perte de poids - prise de muscle -transformation ✅[email protected]
✅www.coachnutrisport.fr
✅questions en Mp

Salle @premium.sport
#men #transformation #transformationtuesday #diet #coach #toulouse #musculation #bodytransformation #musculation #teampwn #teamshape #fit #fitness #fitnessmotivation #coachnutrisport #styleoftheday #healthyfood #healthylifestyle
Read more
Dobre ranko <span class="emoji emoji2665"></span>️ sk ľúbiš marhulky a chceš si dopriať výborný koláčik, ktorý má na porciu iba 5️⃣0️⃣ ...
Media Removed
Dobre ranko ️ sk ľúbiš marhulky a chceš si dopriať výborný koláčik, ktorý má na porciu iba 5️⃣0️⃣ kcal ! Áno dobre čítaš ! Tak utekaj na môj blog a vyskúšaj recept 🏻 okrem všetkého je naozaj veľmi jednoduchý na prípravu takze je hotový raz-dva ! Recept nájdeš na webe www.chudnutie-zdravastrava.sk ... Dobre ranko ♥️ sk ľúbiš marhulky a chceš si dopriať výborný koláčik, ktorý má na porciu iba 5️⃣0️⃣ kcal ! Áno dobre čítaš ! Tak utekaj na môj blog a vyskúšaj recept 😍☝🏻 okrem všetkého je naozaj veľmi jednoduchý na prípravu takze je hotový raz-dva ! Recept nájdeš na webe www.chudnutie-zdravastrava.sk alebo sa môžeš prekliknut cez story 😬 .
.
.
.
.
.
.
.
.
.
.
#health #fitness #fit #TagsForLikes #TFLers #sen #BarboraGamanova #fitspo #workout #chudnutiezdravastrava #cardio #gym #train #training #photooftheday #gamanovabarbora #healthy #instahealth #healthychoices #active #strong #motivation #vytrvalost #determination #lifestyle #diet #getfit #motivacia #eatclean #exercise
Read more
[NOUVEAUTÉS] La famille des sauces 0 calorie de @waldenfarmsinternational s’agrandit chez @vidal_diet_nutrition ...
Media Removed
[NOUVEAUTÉS] La famille des sauces 0 calorie de @waldenfarmsinternational s’agrandit chez @vidal_diet_nutrition Béziers 🤗! Profitez des sauces « Coleslaw » et sauces sucrées au caramel ! Sauce 0 kcal Sans gluten 100% plaisir 0% culpabilité ️ Sauce balsamique, Cesar, Italienne, ... [NOUVEAUTÉS] La famille des sauces 0 calorie de @waldenfarmsinternational s’agrandit chez @vidal_diet_nutrition Béziers 🤗👌! Profitez des sauces « Coleslaw » et sauces sucrées au caramel 😋! ✅ Sauce 0 kcal ✅ Sans gluten ✅ 100% plaisir
✅ 0% culpabilité
❇️ Sauce balsamique, Cesar, Italienne, Sauce blanche bacon, Ketchup, Sauce barbecue, etc..
➡️www.vidaldietnutrition.com
➡️ #fit #fitfam #fitfrenchies #fitgirl #dietetique #minceur #pertedepoids #reequilibragealimentaire #eatclean #eatinghealthy #crossfit #mincir #gym #sport #instafitness #regime #abdos #tbc #picoftheday #healthylife #nopainnogain #healthyfood #musculation #weightloss #instadiet #detox #teamVDN #DetoxVDN #VDN #Beziers
Read more
ARA ÖĞÜN <span class="emoji emoji1f347"></span><span class="emoji emoji2615"></span>️ | Daha önce böğürtlene bayıldığımı söylemiş miydim ? <span class="emoji emoji1f60d"></span> 1 porsiyon böğürtlen <span class="emoji emoji1f449"></span>🏼 (150 ...
Media Removed
ARA ÖĞÜN ️ | Daha önce böğürtlene bayıldığımı söylemiş miydim ? 1 porsiyon böğürtlen 🏼 (150 gr) yaklaşık 45 Kcal 🏼 İçeriğindeki sağlıklı karbonhidrat, lif, protein, A ve C vitamini bakımından diyet listelerine de girmeyi başarıyor bu güzel meyvemiz 🏼. Diyeceğim o ki ; benim gibi ... ARA ÖĞÜN 🍇☕️ | Daha önce böğürtlene bayıldığımı söylemiş miydim ? 😍 1 porsiyon böğürtlen 👉🏼 (150 gr) yaklaşık 45 Kcal 👌🏼 İçeriğindeki sağlıklı karbonhidrat, lif, protein, A ve C vitamini bakımından diyet listelerine de girmeyi başarıyor bu güzel meyvemiz 🍇👍🏼🔝.
Diyeceğim o ki ; benim gibi iki öğün arasında canınız atıştırmalık tatlı bişeyler çekerse 👉🏼 şekersiz filtre kahvenizin yanına böğürtlen & çiğ badem ikilisini ekleyebilirsiniz 🤗 Afiyet olsun 🙋🏻‍♀️.
.
👉🏼 #️⃣ #merihlefitkal 🤸🏻‍♀️.
.
.
.
#blackberry #snack #healthyfood #delicious #eatclean #eat #healthychoices #healthylifestyle #diyet #diet #food #yummy #fit #gymlife #cleaneating #pilates #motivation #nutrition #protein #foodie #colorful #pilatesinstructor #healthy
Read more
เติมของครบทุกวันแล้วน๊าา ตามนี้เลยค่า :)) วันจันทร์ กรีนออกัส เทสตี้เทล เมคมีฟิต หาดใหญ่ แพลนเทอรี่สโตร์ เฮลตี้คอนเนอร์ ...
Media Removed
เติมของครบทุกวันแล้วน๊าา ตามนี้เลยค่า :)) วันจันทร์ กรีนออกัส เทสตี้เทล เมคมีฟิต หาดใหญ่ แพลนเทอรี่สโตร์ เฮลตี้คอนเนอร์ หาดใหญ่ มีทมีวงเวียนใหญ่ . วันอังคาร สกินนี่สปูน ปันสุข ออแกนิคทูยู ดับเบิ้ลที บอคบอค สีลม แกป แอนด์ กรีน เฮลฟูล ช๊อป นิชา คาเฟ่ นครปฐม เฮลตี้คอนเนอร์ ... เติมของครบทุกวันแล้วน๊าา ตามนี้เลยค่า :))
วันจันทร์
กรีนออกัส
เทสตี้เทล
เมคมีฟิต หาดใหญ่
แพลนเทอรี่สโตร์
เฮลตี้คอนเนอร์ หาดใหญ่
มีทมีวงเวียนใหญ่
.
วันอังคาร
สกินนี่สปูน
ปันสุข
ออแกนิคทูยู
ดับเบิ้ลที
บอคบอค สีลม
แกป แอนด์ กรีน
เฮลฟูล ช๊อป
นิชา คาเฟ่ นครปฐม
เฮลตี้คอนเนอร์ ชลบุรี
เฮลตี้ดี ช๊อป พระราม9
อิ่มใจ
เฮลฟูล ช๊อป
.
วันพุธ
fit flavour “ท่าน้ำศิริราช”
your diet box “นครสวรรค์”
หอมปากหอมคอ”ระยอง”
hi healthy “จันทบุรี”
โอลีฟ “ชลบุรี”
กินซี่ “ประดิษฐ์มนูธรรม”
แอทตลาดพลู “ตลาดพลู”
มาลองยัง “เพชรบุรี 13”
คลีนคาเฟ่ “หาดใหญ่”
แอนติแคล “เชียงราย”
.
วันพฤหัสบดี
Green corner “วังหินโชคชัย4”
กรีนฮารท “เชียงใหม่”
กินอยู่ดี “จันทบุรี”
ปันสุข “สาธุประดิษฐ์6”
รวงข้าว “สาย4 มหิดล”
เบลลี่กรีน “บางแสน”
เดอะเฮลท์ “พรีเมียร์เพลสศรีนคริน”
ต้นหญ้า “กัลปพฤกษ์”
บีกิน “ฟู้ดวิลล่าราชพฤกษ์”
แฮปปี้บอคคาเฟ่ “บางใหญ่”
เฮลตี้บอค “เมกะบางนา”
.
วันศุกร์
เนเจอฟาร์ม “อารีสัมพันธ์4”
กรีนดียูดี “บิซโซ่บางนาตราด 23”
กรีนบอม “เอซีสายไหม”
เนเชอรัลริช “สยามเซ็นเตอร์พอยท์”
ฟิคยู “เควิลเเลจ”
ใบเมี่ยง “นวมิน/โฮมโปรพระราม2/ราชพฤกษ์/พาราไดซ์พาร์ค”
กินซี่ “แจ้งวัฒนะ”
Cr. Pic @nub.kcal
Read more
 #wierzewzwyciestwo Polska gola... zjem te 6000-7000 tyś kcal za nasze zwyciestwo!!!<span class="emoji emoji1f4a3"></span>🇵🇱🇵🇱🇵🇱🇵🇱 #niedziela ...
Media Removed
#wierzewzwyciestwo Polska gola... zjem te 6000-7000 tyś kcal za nasze zwyciestwo!!!🇵🇱🇵🇱🇵🇱🇵🇱 #niedziela #drile #robota #mma #warszawa #pasja #fitmotivation #trening #followme #silownia #fight #polskagola #fit #siłownia #gymboy #mmavideos #follow4follow #warsawgirl #intervals ... #wierzewzwyciestwo Polska gola... zjem te 6000-7000 tyś kcal za nasze zwyciestwo!!!💣🇵🇱🇵🇱🇵🇱🇵🇱
#niedziela #drile #robota #mma #warszawa #pasja #fitmotivation #trening #followme #silownia #fight #polskagola #fit #siłownia #gymboy #mmavideos #follow4follow #warsawgirl #intervals #warszawa #personaltrainer #fitnessmodel #polishboy #polishgirl #fitnessfreak #gymfreaks #gymlifestyle
@ihsteam -----------> 📩Rozpisywanie trenigów i diet online [email protected]
@instagrambodybuilding
@badboysofinsta
@leonepolska
@ksw_mma
Read more
Deliciosa proteína de calidad Ultra-Premium y absorción secuencial. Syntha-6 de BSN combina ...
Media Removed
Deliciosa proteína de calidad Ultra-Premium y absorción secuencial. Syntha-6 de BSN combina múltiples fuentes de proteína de diferente velocidad de absorción para conseguir un perfil de absorción secuencial y un aminograma único. Syntha-6 es una proteína multifuncional perfecta ... Deliciosa proteína de calidad Ultra-Premium y absorción secuencial.

Syntha-6 de BSN combina múltiples fuentes de proteína de diferente velocidad de absorción para conseguir un perfil de absorción secuencial y un aminograma único. Syntha-6 es una proteína multifuncional perfecta para ser consumida en cualquier momento del día, especialmente después del entrenamiento, entre horas o antes de dormir para mantener tus músculos nutridos durante horas con la proteína más completa.

Syntha-6. Características principales:

192 kcal por dosis.*
22 gramos de proteína por dosis.
Combinación de proteínas de diferente velocidad de absorción.
5 gramos de fibra dietética.
Fuente de calcio. Tambien puedes realizar ricas recetas desliza para ver !!! #suplementosnino #suplementos #fit #fitness #gym #entrenamiento #fuerza #pesas #dieta #salud #bsn
Read more
Cutting Guide - week 2 🗓<span class="emoji emoji2702"></span>️<span class="emoji emoji1f4aa"></span>🏼 • Managed to fit in a curry night, McDonald’s, pub lunch & a couple of ...
Media Removed
Cutting Guide - week 2 🗓🏼 • Managed to fit in a curry night, McDonald’s, pub lunch & a couple of barbecues this week. Using the nutrition & lifestyle sections 🏼 • Fat loss is not going to be sustainable if you hate your diet majority of the time. Or you’re forced to do endless prep with ... Cutting Guide - week 2 🗓✂️💪🏼

Managed to fit in a curry night, McDonald’s, pub lunch & a couple of barbecues this week. Using the nutrition & lifestyle sections 👌🏼📈

Fat loss is not going to be sustainable if you hate your diet majority of the time. Or you’re forced to do endless prep with expensive food, & confine banned foods to ‘cheat days’.

Trained at my home gym & a busy central gym - so used the Exercise Substitution Section to good effect too!

Minimal weight has been lost, but I only managed a single cardio session (football) & didn’t expect weight loss to be dramatic due to the small kcal decrease & starting from a relatively lean position.

Happy Tuesday ladies & gents - rest up & get ready to judo kick Wednesday in the face. Xo

#LDNMuscle #CuttingGuide #FatLoss #WeightLoss #Progress #Transformation #Muscle #Fitness #FitFam #Workout #bbg #bbgcommunity #balance #90daysssplan #90daysssgraduate #UpperBody
Read more
Orgasme comme quoi pas compliqué de tenir une bonne diet haha ! Bon du coup pas de glucide ce midi car ...
Media Removed
Orgasme comme quoi pas compliqué de tenir une bonne diet haha ! Bon du coup pas de glucide ce midi car séance dos ce soir, je garde donc ma patate douce pour ce soir ! Réduction de 20% en terme de kcal sur 2 jours pour anticiper les fêtes de Noël qui risque d'être riche en tout point haha !! Repas de ... Orgasme comme quoi pas compliqué de tenir une bonne diet haha ! Bon du coup pas de glucide ce midi car séance dos ce soir, je garde donc ma patate douce pour ce soir ! Réduction de 20% en terme de kcal sur 2 jours pour anticiper les fêtes de Noël qui risque d'être riche en tout point haha !! Repas de ce midi : carottes, champignons revenu à la poêle avec 10gr d'huile d'olive du persil frais et de l'ail puis 5oeuf dont 3jaune ! Bonne journée les champions 👌😁 #eat #eatclean #diet #anabolic #bonnefont #menstyle #body #oeuf #fitness #fit #fitnesspark
Read more
<span class="emoji emoji1f4cd"></span> JAK PŁYNNE KALORIE RUJNUJĄ TWOJE ODCHUDZANIE <span class="emoji emoji1f4cd"></span> Ludzie czesto nie liczą płynów w swojej diecie. Albo ...
Media Removed
JAK PŁYNNE KALORIE RUJNUJĄ TWOJE ODCHUDZANIE Ludzie czesto nie liczą płynów w swojej diecie. Albo zapomninają albo myślą ,że mają mało kalorii. Niestety wiele napoi ma dość sporo kalorii głównie ze wzlęgu na cukier. Powiedzmy że potrzebujesz zjeść około 2500 kalori żeby utrzymać ... 📍 JAK PŁYNNE KALORIE RUJNUJĄ TWOJE ODCHUDZANIE 📍

Ludzie czesto nie liczą płynów w swojej diecie.
Albo zapomninają albo myślą ,że mają mało kalorii.
Niestety wiele napoi ma dość sporo kalorii
głównie ze wzlęgu na cukier.

Powiedzmy że potrzebujesz zjeść około 2500 kalori żeby utrzymać swoją wagę. Jeżeli chcesz schudnąć powinieneś jeść mniej, powiedzmy ,że około 2200 kcal albo mniej.
Osoba która chce schudnąć wylicza jedzenie na około 2000 kcal, nie wliczając napoi które mają około 500kcal (zdjęcie)
I zamias chudnąć waga stoi w miejscu.
Ktoś z Was kojarzy takie osoby :)? Jak widać płynne napoje naprawdę mogą zepsuć dietę ! Ale mam na to proste rozwiązanie. Wybieraj napoje które nie mają kalori !
Wodę, kawę bez dodatków, albo coca colę zero.
Produkty z aspartamem i słodzikami są dla nas ok(chyba że pijesz ich 50 litrów dziennie to nie :P)

To by było na tyle, jak masz jakieś pytanie pisz śmiało w komentarzu !

#dieta #odchudzanie #weightloss #dietanaodchudzanie #nutrition #odżywianie #siłownia #redukcja #zdroweodchudzanie #healthydiet #zdrowadieta #fitness #fit #fitfood #fitjedzenie #fitdieta #planposiłków #mealplans
Read more
100g ryż brązowy / brown rice 130g brokuł / broccoli 200g grillowany kurczak /grilled chicken 10g ...
Media Removed
100g ryż brązowy / brown rice 130g brokuł / broccoli 200g grillowany kurczak /grilled chicken 10g oliwa z oliwek (do marynaty) / olive oil to marinade 629 kcal 70g Wegl/Carbo 15g Tłuszcz/Fat 52g białko/protein Very simple and quickly meal recommended after gym. Easy = healthy ... 100g ryż brązowy / brown rice
130g brokuł / broccoli
200g grillowany kurczak /grilled chicken
10g oliwa z oliwek (do marynaty) / olive oil to marinade

629 kcal
70g Wegl/Carbo
15g Tłuszcz/Fat
52g białko/protein 💪💪 Very simple and quickly meal recommended after gym.
Easy = healthy ;) #instafood #believe.diet #diet #fit #food #Szczecin #Poland #nutrition #dietetic #health #work #care #start #new
Read more
From the kitchen of gains of @seb_fit_31 ・・・ <span class="emoji emoji1f374"></span> M E A L P R E P <span class="emoji emoji1f374"></span> Je vous souhaite une bonne année ! Quelle ...
Media Removed
From the kitchen of gains of @seb_fit_31 ・・・ M E A L P R E P Je vous souhaite une bonne année ! Quelle sont vos bonnes résolutions pour cette nouvelle année ? Pour ma part pas besoin d'une nouvelle année pour me fixer des objectifs je continu sur les mêmes objectifs aussi bien sportifs que ... From the kitchen of gains of @seb_fit_31
・・・
🍴 M E A L P R E P 🍴

Je vous souhaite une bonne année ! Quelle sont vos bonnes résolutions pour cette nouvelle année ?
Pour ma part pas besoin d'une nouvelle année pour me fixer des objectifs je continu sur les mêmes objectifs aussi bien sportifs que personnels
.
Premiers mealpreps de l'année je continue encore cette semaine à 2800 kcal pour éliminer les excès des fêtes avant de reprendre ma diet de prise de masse à 3500 kcal la semaine prochaine
.
🍽️ Déjeuner : 562 kcal
L 11 g
G 76 g
P 44 g
.
⚪80 g de riz basmati
⚪125 g de dinde
⚪200 g de brocolis
⚪2 cc d'huile d'olive
.
🍽️ Dîner : 374 kcal
L 12 g
G 29 g
P 43 g
.
⚪100 g de patates douce
⚪200 g de colin
⚪200 g d'épinards
⚪2 cc d'huile d'olive
.
#mealprep #gainz #rizdinde #sweatpotatoes #healthy #healthylife #healthylifestyle #healthyfood #instafood #fitfood #diet #eatclean #food #foodporn #toulousefit #fitfrenchies #fitfrench #aarmy #teamshape #tiboinshape #segpaarmy #fromhumantogod #nopainnogain #npng #aesthetic #roadtoaesthetics #muscle #musculation
Read more
Mornings aren’t magical <span class="emoji emoji1f60b"></span> Have a good day !!🤗🤗🤗 #saturday #saturdaymorning #saturdaymotivation ...
Media Removed
Mornings aren’t magical Have a good day !!🤗🤗🤗 #saturday #saturdaymorning #saturdaymotivation #breakfast #breakfasttime #breakfastlover #food #foodporn #foodlover #foodstagram #healthybreakfast #healthyfood #healthylife #healthy #healthygirl #polishgirl #frenchgirl ... Mornings aren’t magical 😋
Have a good day !!🤗🤗🤗
#saturday #saturdaymorning #saturdaymotivation #breakfast #breakfasttime #breakfastlover #food #foodporn #foodlover #foodstagram #healthybreakfast #healthyfood #healthylife #healthy #healthygirl #polishgirl #frenchgirl #inkedgirl #crossfitgirl #happygirl #happiness #happy #diet #lifechoices #training #kcal #fit
Read more
Lately, I personally felt I haven’t been living to my fullest potential. Sleep has suffered, diet ...
Media Removed
Lately, I personally felt I haven’t been living to my fullest potential. Sleep has suffered, diet has been off, and I haven’t been properly hydrating. Sure, I can blame the holidays, stress at work, or being a parent. The bottom line is I got a little soft recently, and I can only blame myself. ... Lately, I personally felt I haven’t been living to my fullest potential. Sleep has suffered, diet has been off, and I haven’t been properly hydrating. Sure, I can blame the holidays, stress at work, or being a parent. The bottom line is I got a little soft recently, and I can only blame myself. As I was sitting in front of my fireplace after a really great day with my family, I could have mailed it in for the day, but I thought if you keep allowing yourself to get soft it’s not the right way to end or start a new year. I decided to call my man @vincentmiceli to get a challenging session in, and that is exactly what I needed. I needed to do something that sucked, something that was uncomfortable, something that nobody would want to do at 4pm on a Sunday especially with a great 🔥 going. We all have a ton of crap going on in our lives, but it's super important that your positive habits do not get manipulated.
3000m Row
300m Run
10 Legless Rope Climbs
300m Run
100 Kcal AB
300m Run
1000m Ski
300m Run
225 lbs DL for 60 reps
300m Run

#mazza #bmazzfit #work #fitness #fit #fitspo #entrepreneur #fight #nevergiveup
Read more
Prote.in Kolač 270 kcal Protein 25gr Uh 22gr Masti 7.8gr Vlakna 4.1gr ........................... Sastav ...
Media Removed
Prote.in Kolač 270 kcal Protein 25gr Uh 22gr Masti 7.8gr Vlakna 4.1gr ........................... Sastav fila: Ella sir Grčki jogurt Whey by @upgradenutrition.official Crna čokolada Limeta Želatin ........................ Kora: Avokado Belanca Banana Ražano ... Prote.in Kolač
270 kcal
Protein 25gr
Uh 22gr
Masti 7.8gr
Vlakna 4.1gr
...........................
Sastav fila:
Ella sir
Grčki jogurt
Whey by @upgradenutrition.official
Crna čokolada
Limeta
Želatin
........................
Kora:
Avokado
Belanca
Banana
Ražano brasno
Whey by @upgradenutrition.official
.
.
.

#health #healthyfood #fit #fitfood #diet #dietfood #restaurant #belgrade #protein #proteinshake #fitness #fitlifestyle #fitspo #proteinbar #nutrition #nutritionist #diät #abgerechnetwirdamstrand #cleaneating #cleanfood #bodybuilding #bodybuilder #fitfam #gym #fitwerden #wegmitdemspeck #kalorienarm #gesund #gesundeessen
Read more
Dernier jour de la semaine !!!! <span class="emoji emoji2764"></span>️PANCAKELOVE<span class="emoji emoji2764"></span>️ #saturday #saturdaymorning #saturdaymotivation ...
Media Removed
Dernier jour de la semaine !!!! ️PANCAKELOVE️ #saturday #saturdaymorning #saturdaymotivation #breakfast #breakfasttime #breakfastlover #food #foodporn #foodlover #foodstagram #pancakes #pancakeslover #healthybreakfast #healthyfood #healthylife #healthy #healthygirl ... Dernier jour de la semaine !!!! ❤️PANCAKELOVE❤️
#saturday #saturdaymorning #saturdaymotivation #breakfast #breakfasttime #breakfastlover #food #foodporn #foodlover #foodstagram #pancakes #pancakeslover #healthybreakfast #healthyfood #healthylife #healthy #healthygirl #polishgirl #frenchgirl #inkedgirl #crossfitgirl #happygirl #happiness #happy #diet #lifechoices #training #kcal #fit
Read more
Ruszamy z fit wyzwaniem. Przeczytaj do końca i daj znać czy działasz z nami? Wyzwanie jest dla wszystkich ...
Media Removed
Ruszamy z fit wyzwaniem. Przeczytaj do końca i daj znać czy działasz z nami? Wyzwanie jest dla wszystkich zainteresowanych. Dołaczyć można w każdej chwili. • dietę i treningi dobieramy sobie we własnym zakresie, ale codziennie znajdziecie tutaj mnóstwo inspiracji, zarówno w kwestii ... Ruszamy z fit wyzwaniem.
Przeczytaj do końca i daj znać czy działasz z nami? Wyzwanie jest dla wszystkich zainteresowanych. Dołaczyć można w każdej chwili.
• dietę i treningi dobieramy sobie we własnym zakresie, ale codziennie znajdziecie tutaj mnóstwo inspiracji, zarówno w kwestii przepisów, jak i treningów
• określamy swój cel, ważymy się i mierzymy • dzielimy się przepisami, czekam na Wasze zdjęcia posiłków i zdjęcia treningowe..wysyłajcie do szufladki...śniadania, obiady, kolacje - będziemy się inspirować..jeśli się zgadzacie wrzucę je w wyróznionych stories, żeby nie zginęły
• wspieramy się i motywujemy pod postami na moim profilu, rano zazwyczaj dodaję przepis, wieczorem pod nowym postem dajemy znać, czy plan zrealizowałyśmy, jaki wpadł trening, • wszelkie pytania/sugestie możecie dodawać w komentarzach (zawsze odpisuję na wszystkie), w "pytaniach" na story albo wysyłać do mnie do szufladki :))
Pamiętajcie, że tworzymy tę grupę razem i jesteśmu tu po to, żeby się wspierać, motywować i dzielić uwagami.

Wszystkie informacje dotyczące wyzwania znajdziecie w wyróżnionych stories w kółeczku FIT WYZWANIE ♡♡
W GRUPIE SIŁA!!! Ps. Przeliczyłam kaloryczność mojego omleta - całość 420 kcal ♡ ▫️▫️▫️▫️▫️▫️▫️▫️▫️
#zdroweprzepisy #dietaniemusibyćnudna #fitsniadanie #zdrowesniadanie #fitprzepis #przepisytetiisheri #fitprzepisy #zdrowejedzenie #fitjedzenie #fit #jemzdrowo #fitdeser #fitstagram #dieta #fitfood #odchudzanie #cleanfood #zdroweodżywianie #fitsłodycze  #healthyfood #foodstagram #fitslodycze #healthyeating
Read more
The Smoothie Bowl Debate <span class="emoji emoji1f34d"></span><span class="emoji emoji1f349"></span><span class="emoji emoji1f34c"></span> They look amazing, they taste incredible and there are endless possibilities ...
Media Removed
The Smoothie Bowl Debate They look amazing, they taste incredible and there are endless possibilities when it comes to toppings But they also have the potential to be a calorie vacuum, racking up close to 1000 kcal. Can’t quite justify the insta pic now right?📸 .
But what about the ... The Smoothie Bowl Debate
🍍🍉🍌
They look amazing, they taste incredible and there are endless possibilities when it comes to toppings
But they also have the potential to be a calorie vacuum, racking up close to 1000 kcal.
Can’t quite justify the insta pic now right?📸
.
But what about the other side of the story?
The one that looks at the health benefits and nutritional value of smoothie bowls.
🌱
Homemade smoothie bowls with frozen fruit, milk, water (some protein powder) - not only contribute to your daily fruit (and vegetable intake if you added spinach or kale) and fibre intake, but it also boosts your vitamin (C & B in particular), mineral and antioxidant levels!
.
Then… the toppings🤤
Coconut flakes, granola, peanut butter, seeds, berry compote, fresh fruit… the list goes on.
.
BUT as always,
The key here is CALORIE BALANCE⚖️
.
If you’re looking to lose weight, eat less than you expend
If you’re looking to maintain, eat the same as you expend
If you’re looking to gain weight (or rather, the reason you’re gaining weight over xmas), eat more than you expend
.
Simple!
Don’t want your smoothie bowl to break the calorie bank?
Work it into your calorie allowance for the day and bingo.
Media myth busted.
💥
.
.
.
#travel #travelgram #bali #healthy #bikini #fit #lifestyle #fitspo #fitfam #instafit #fitnessmodel #fitnessmotivation #fitspiration #fashion #weightloss #workoutmotivation #workout #potd #muscle #nutrition #photo #instagood #photography #travelphotography #photoshoot #photooftheday #beach #diet #fitness #business
Read more
How many good habits do you do? <span class="emoji emoji2796"></span> High levels of NEAT: As per my fitness tracker YouTube vid, NEAT ...
Media Removed
How many good habits do you do? High levels of NEAT: As per my fitness tracker YouTube vid, NEAT can contribute up to 50% of total daily energy expenditure (Aragon et al 2017) thus standardising this by setting a step goal is crucial for weight management. How many steps? Overall, 10k accumulated ... How many good habits do you do?

High levels of NEAT: As per my fitness tracker YouTube vid, NEAT can contribute up to 50% of total daily energy expenditure (Aragon et al 2017) thus standardising this by setting a step goal is crucial for weight management. How many steps? Overall, 10k accumulated throughout the day is advised as this has shown to be an adequate step goal for improvements in both physical & mood states in sedentary, overweight individuals (Yuenyongchaiwat ‎2016)

Limit snacking: Although snacking between meals has the potential to promote satiety & suppress overconsumption at the subsequent meal (Njike et al 2016), this is often only when the foods being snacked on are rich in  PRO, fibre or complex carbs which, lets face it, outside of the fitfam, they aren’t. Thus, for the average “Joe” who snacks on crisps/chocolate, this can be a source of excessive, low satiating kcals which promote a kcal surplus thus should me minimised if possible, or at least opt for “healthier” alternatives

Exercise: Although CV can rapidly increase energy expenditure & benefit weight management & CV health/fitness (Geliebter et al 1997), lifting weights is also crucial for preserving/stimulating growth of LBM (Bryner et al 1999) & increasing metabolism over time (Kraemer et al 1985, Zinner et al 2014) which again, is highly beneficial for weight management

No liquid kcals: Liquid kcals are a huge WASTE of kcals when trying to maintain bodyweight as they’ve shown to be one of the biggest contributors to promoting a kcal surplus (DiMeglio & Mattes 2000) & while you can still make them “fit” your macros, if struggling with hunger or wanting more “bang for buck” from your diet, whole foods will be best

Protein: Along with being highly satiating (CrovettI et al 1998) high PRO diets have repeatedly outperformed low ones for building LBM & reducing fat (Layman et al 2005, 2009, Tang et al 2013) thus PRO at every meal is a must

Load up on veggies: After PRO, veggies should fill up a large part of the plate as again, most are highly satiating (Latner et al 2008) along with supplying a load of micros needed to maximise performance & overall HEALTH (Maughan 1999)
Read more
 #dzieńdobry <span class="emoji emoji1f604"></span> <span class="emoji emoji1f368"></span> PŁATKI JAGLANE ze SŁODKIM TWAROŻKIEM 2 porcje lub 1 duuuża <span class="emoji emoji2714"></span>płatki jaglane ( u ...
Media Removed
#dzieńdobry PŁATKI JAGLANE ze SŁODKIM TWAROŻKIEM 2 porcje lub 1 duuuża płatki jaglane ( u mnie 2x50g) 250 g chudego twarogu dojrzały banan (138 g) (waniliowy) jogurt proteinowy (150 g) migdały (13 g) Płatki jaglane zalać gorącą wodą (tak, żeby przykryła płatki). Zblendować ... #dzieńdobry 😄
🍨 PŁATKI JAGLANE ze SŁODKIM TWAROŻKIEM
2 porcje lub 1 duuuża ✔płatki jaglane ( u mnie 2x50g) ✅ 250 g chudego twarogu ✅dojrzały banan (138 g) ✅(waniliowy) jogurt proteinowy (150 g) ✅migdały (13 g) ⏩ Płatki jaglane zalać gorącą wodą (tak, żeby przykryła płatki). Zblendować wszystkie składniki na gładką masę, a następnie polać nimi płatki.
1 porcja = 287 kcal + 165 kcal (50 g płatków)
#goodmorning 😄
🍨 MILLET FLAKES with SWEET QUARK
2 servings or 1 biiiig one ➡ ✔millet flakes (2x50 g) ✅250 g low fat quark ✅ripe banana (138 g) ✅(vanilla) protein yoghurt (150 g) ✅almonds (13g) ⏩ Pour boiling water over the millet flakes. Blend all ingredients and pour over the flakes.
1 serving = 287 kcal + 165 kcal (millet flakes)
#breakfast #śniadanie #śniadaniemistrzów #flakes #fit #fitfood #fitbreakfast #food #healthyfood #healthybreakfast #healthymeal #meal #healthy #nutrition #bodybuilding #healthychoices #protein #foodstagram #zdrowojem #yummy #zdrowejedzenie #czystamicha #vegetarian #foodlover #foodphotography #diet #dieta #fitgirl
Read more
I look back old pictures and it amazes how much I’ve learned and the amount of things that I have changed ...
Media Removed
I look back old pictures and it amazes how much I’ve learned and the amount of things that I have changed my views on over the years. I’ve went through the motions with nutrition believing that in order to diet properly that you had to only eat clean. I never had a clue about about counting kcal ... I look back old pictures and it amazes how much I’ve learned and the amount of things that I have changed my views on over the years.

I’ve went through the motions with nutrition believing that in order to diet properly that you had to only eat clean. I never had a clue about about counting kcal and macros and just ate clean pretty much all year round demonising foods and just staying away from them. To now understanding the relationship between kcal and macros where kcal and being in a deficit is the foundation for fat loss and then macros being that staple for body composition and the relationship between maintaining or increasing lean tissue whilst getting leaner. Example let’s say 2000 kcal puts you in a deficit for fat loss and weight loss for a 80kg male

2000 kcal
200 Protein
65 Fat
150 Carbs

Isn’t the same as
2000 kcal
100 Protein
85 Fat
200 Carbs

Both will put you in a deficit for fat loss and weight loss but the end result in terms of look and the relationship between muscle mass and fat mass will be different. So the body composition is dictated by the macros after the foundation of kcal are set.

I have changed my views on flexible dieting too that just hitting all your macros and kcal will yield the same result. It depends what demographic I work with to what method I feel will work best. A general gym goer could have all there macros and kcal in 3 meals and get a great fat loss result but let’s say I want to put someone on stage. I would rather be more strategic and tactical to get the best results possible for instance placing 4x meals at 4 hrs apart with 50g protein or 5x meals at 3 hrs apart of 40g Protein is going to have better muscle protein synthesis for building more lean tissue and increased rate of recovery compared to a general gym goer approach that might be 30g Protein Meal 1, 60g Protein Meal 2, 110g Protein Meal 3.
But in both plans the total is still 200g Protein Daily.
Dieting can be simple and straight forward but I do feel that there needs to be more structure involved and not just eating whatever to fit your kcal and macros.

I want to perform my best in the gym, recover as effective as possible and look amazing.
Read more
How to fit in an unknown (high) kcal dinner/takeaway... 🤷🏻‍♂️<span class="emoji emoji1f372"></span> . Normal day = 3000 kcal 800 kcal 800 ...
Media Removed
How to fit in an unknown (high) kcal dinner/takeaway... 🤷🏻‍♂️ . Normal day = 3000 kcal 800 kcal 800 kcal 700 kcal 700 kcal . Curry day = <3000 kcal 800 kcal 800 kcal <1400 kcal (garlic rice with chicken saag & some peshwari naan) . These are big portions from Hampton Spice ️ - unlike ... How to fit in an unknown (high) kcal dinner/takeaway... 🤷🏻‍♂️🍲
.
Normal day = 3000 kcal
800 kcal
800 kcal
700 kcal
700 kcal
.
Curry day = <3000 kcal
800 kcal
800 kcal
<1400 kcal (garlic rice with chicken saag & some peshwari naan)
.
These are big portions from Hampton Spice ❤️ - unlike the fitspo portions that look big until you notice their hand dwarfs the tiny plate 🤦🏼‍♂️
.
Again, this isn’t an exact science, but if you’re consistent with your nutrition/training throughout the week (but not progressing) it’s likely not an indulgent meal like this that’s to blame. So don’t feel you have to demonise your favourite meals, ban certain foods or eat an expensive/heavily restricted diet in order to progress. Look at the bigger picture & the sum of all your actions 🔍
.
Fitness & nutrition isn’t as complex as many make it seem. So don’t beat yourself up for not keeping up with the food perfectionists 🙏🏼
.
#LDNMuscle #MaxBridger #Curry #FoodPorn #Balance #Health #Wellbeing #Healthy #Gains #90daysssgraduate
Read more
DO YOU FEAR WEIGHT GAIN? DO YOU FEAR REVERSE DIETING ( EATING MORE OR DOING LESS)? PLEASE READ <span class="emoji emoji1f447"></span>🏻 . “Although ...
Media Removed
DO YOU FEAR WEIGHT GAIN? DO YOU FEAR REVERSE DIETING ( EATING MORE OR DOING LESS)? PLEASE READ 🏻 . “Although I had a lot of good experiences in running and fitness competitions, I have always known that my drive was to “stay thin/fit/lean” & I was fearful that if I gave up the daily 5-7mile runs ... DO YOU FEAR WEIGHT GAIN? DO YOU FEAR REVERSE DIETING ( EATING MORE OR DOING LESS)? PLEASE READ 👇🏻
.
“Although I had a lot of good experiences in running and fitness competitions, I have always known that my drive was to “stay thin/fit/lean” & I was fearful that if I gave up the daily 5-7mile runs (or getting 17-20000steps/day), then I would gain weight. So what I told myself was that I Loved Running & needed it to stay sane. But that was a cover for the fear I had of what would happen if I gave it up. .
Seeing @mishkadawn , the other @ado_fitness coaches, & a few other fit women (that I trust) stay extremely fit/ healthy while doing it in a sustainable way - ie not running 200miles a month or working out for 2-3hrs/day while on extreme diets - was something I really wanted. But I had to face up to my own fear.
.
I was challenged in a Beth Moore bible study in May to write down what I really wanted - & that was to not feel like I was stuck needing to always diet/Run/workout. My life Revolved around planning workouts. 😫 Even on vacations, I’d go to bed early so I could get in a good workout before hitting the pool. I never let myself stay up late or sleep in and really enjoy the time with my husband. I realized that What I really wanted was my life to align with my beliefs. I wanted my relationships to be prioritized Over my workouts & running. .
And once I owned/faced my fear, I trusted Amber with it and my new goal, and here we are!
21 days after I fully gave up running, it felt like I had a whole new life. I’m in tears right now typing this. I’m so grateful “💕
.
@ado_fitness Client @rebekahclementson has dropped 3 lbs and not ran in 50 days. She eats 2100-2250 kcal per day and works out 3 days per week now. She was also able to enjoy her recent vacation ( right picture ) without stressing about working out or tracking macros 🙏🏻🙌🏻😭
.
💕"An open minded diet philosophy that creates sustainability for the individual" -ADOFitness💕
.
Www.ado-fitness.com
Read more
Jak poważnie podchodzisz do swojej diety? :D Skoki na wykresie - podbite kcal z racji zwiększonego ...
Media Removed
Jak poważnie podchodzisz do swojej diety? :D Skoki na wykresie - podbite kcal z racji zwiększonego zapotrzebowania na pracujących nockach Ps. Który to juz rok... :) . . . #harddiet #diet #fit #fitness #cityfit #cityfitrzeszow #workout #gym #myproteinpl #bodypak #czystamicha ... Jak poważnie podchodzisz do swojej diety? :D
Skoki na wykresie - podbite kcal z racji zwiększonego zapotrzebowania na pracujących nockach 😂

Ps. Który to juz rok... :) . . .
#harddiet #diet #fit #fitness #cityfit #cityfitrzeszow #workout
#gym #myproteinpl #bodypak #czystamicha #trainhard #albogruboalbowcale #fitnessmotivation #motivation #calories #l4l #pump #schredded #lifestyle
Read more
Tag 1 Heute war der erste Tag meine Diät. Ich möchte 7 Kilo abnehmen um dann mit dem Muskelaufbau ...
Media Removed
Tag 1 Heute war der erste Tag meine Diät. Ich möchte 7 Kilo abnehmen um dann mit dem Muskelaufbau zu starten. Frühstück 06.30 uhr: 100gr Naturjughurt ️ 62 kcal Snack: 3 Tomaten ️20kcal 2 Äpfel️ 250kcal Mittag. 15 Uhr : Gemüse Pfanne mit Schafskäse️ Abend: 18:20 Uhr 100 gr Magerquark ... Tag 1
Heute war der erste Tag meine Diät.
Ich möchte 7 Kilo abnehmen um dann mit dem Muskelaufbau zu starten.
Frühstück 06.30 uhr: 100gr Naturjughurt ✔️ 62 kcal

Snack: 3 Tomaten ✔️20kcal 2 Äpfel✔️ 250kcal

Mittag. 15 Uhr : Gemüse Pfanne mit Schafskäse✔️ Abend: 18:20 Uhr 100 gr Magerquark 68kcal✔️ 100 gr Erdbeeren 32kcal✔️ 32 gr Protainriegel ✔️ 2 1/2 liter Wasser✔️ Ich bin gespannt wie lange es dauert mein Ziel zu erreichen.💪 #strawberries #quark #protain #chocolate #healty #diet #fit #life #lifestyle #gym #motivation #german #girl #18 #diary #fff #f4f #foodblog #
Read more
Repost from @diets.up Muz, böğürtlen ve fıstık ezmesiyle ara öğün <span class="emoji emoji1f34c"></span>🥜 🤩 Favorim @bigjoysports ...
Media Removed
Repost from @diets.up Muz, böğürtlen ve fıstık ezmesiyle ara öğün 🥜 🤩 Favorim @bigjoysports yüksek proteinli ve splenda ile tatlandırılmış fıstık ezmesi Spor öncesi veya spor sonrası için de uygun 🏻 1 tatlı kaşığı (10 gram) fıstık ezmesi= 60 kcal . . . . . #fitness #fit #sports ... Repost from @diets.up Muz, böğürtlen ve fıstık ezmesiyle ara öğün 🍌🥜 🤩
Favorim @bigjoysports yüksek proteinli ve splenda ile tatlandırılmış fıstık ezmesi
Spor öncesi veya spor sonrası için de uygun 💪🏻
1 tatlı kaşığı (10 gram) fıstık ezmesi= 60 kcal ✅
.
.
.
.
.

#fitness #fit #sports #healthyfood #health #getfit #weightloss #peanut #peanutbutter #diet #diyet #dietitian #istanbul #vegan #veganfood #veganrecipes #berries #muscle #araöğün #nutrition #nutritionist #protein
Read more
Lunch: Steak sautéed in coconut oil with diced organic tomatoes, black beans, white corn, and plenty ...
Media Removed
Lunch: Steak sautéed in coconut oil with diced organic tomatoes, black beans, white corn, and plenty of cayenne pepper. 790 kcal, 75g protein, 7g carbs, 54g fat. Ready for leg day! #ForgeNutrition #Fitness #Nutrition #Diet #Fit #Healthy #Aesthetics #Physique Lunch: Steak sautéed in coconut oil with diced organic tomatoes, black beans, white corn, and plenty of cayenne pepper. 790 kcal, 75g protein, 7g carbs, 54g fat. Ready for leg day! #ForgeNutrition #Fitness #Nutrition #Diet #Fit #Healthy #Aesthetics #Physique
Vuka Karadžića 9 Prote.in Kolač Poslastica bez posledica 270 kcal Protein 25gr Uh 22gr Masti ...
Media Removed
Vuka Karadžića 9 Prote.in Kolač Poslastica bez posledica 270 kcal Protein 25gr Uh 22gr Masti 7.8gr Vlakna 4.1gr ........................... Sastav fila: Ella sir Grčki jogurt Whey by @upgradenutrition.official Crna čokolada Limeta Želatin ........................ Kora: Avokado Belanca Banana Ražano ... Vuka Karadžića 9
Prote.in Kolač
Poslastica bez posledica
270 kcal
Protein 25gr
Uh 22gr
Masti 7.8gr
Vlakna 4.1gr
...........................
Sastav fila:
Ella sir
Grčki jogurt
Whey by @upgradenutrition.official
Crna čokolada
Limeta
Želatin
........................
Kora:
Avokado
Belanca
Banana
Ražano brasno
Whey by @upgradenutrition.official
.
.
.

#health #healthyfood #fit #fitfood #diet #dietfood #restaurant #belgrade #protein #proteinshake #fitness #fitlifestyle #fitspo #proteinbar #nutrition #nutritionist #diät #abgerechnetwirdamstrand #cleaneating #cleanfood #bodybuilding #bodybuilder #fitfam #gym #fitwerden #wegmitdemspeck #kalorienarm #gesund #gesundeessen
Read more
- 🗣1 Kilo de pollo, “no importa es proteínas... no me engorda.” 🗣5 cdas de arroz “uhhh que pánico, ...
Media Removed
- 🗣1 Kilo de pollo, “no importa es proteínas... no me engorda.” 🗣5 cdas de arroz “uhhh que pánico, me engorda Un montón. “ Error, ERROR creer que la proteína “por ser proteína” no engorda. Señores, repitan conmigo: Todo aumento de grasa se corresponde con un desequilibro energético, ... -
🗣1 Kilo de pollo, “no importa es proteínas... no me engorda.”
🗣5 cdas de arroz “uhhh que pánico, me engorda Un montón. “

Error, ERROR creer que la proteína “por ser proteína” no engorda.
Señores, repitan conmigo: Todo aumento de grasa se corresponde con un desequilibro energético, si... Un desequilibrio entre lo que consumimos vs lo que gastamos. Es simple, engordamos porque el excesivo consumo de calorías + el sedentarismo hace que nuestro cuerpo acumule todo aquello que no le hace falta

Dicho en otras palabras. El producto final de todo exceso calórico (sea grasas, Carbohidratos, proteínas o alcohol) se convertirá en tejido adiposo (grasas). La ecuación es SENCILLA, mientras + comas y - utilices + engordas.

Ciertamente, hay otros factores que deben tomarse en cuenta. El aporte calórico de ciertos nutrientes es mayor -
💥Proteínas: 4 Kcal por c/gramo -
💥Grasas: 9 Kcal por c/gramo
💥Carbohidratos: 4 Kcal por c/ gramo
💥Alcohol: 7 Kcal por c/gramo

Agua, fibra, vitaminas y minerales (No tienen aporte calórico)
Ahora, NO TODO es contar calorías, sino medir beneficios. Ej. En lugar de comerme 250 - 300 gramos de pan blanco, prefiero 50 gramos de palta (tiene más calorías, si) pero mayor beneficio también.
Otros factores que influyen:
💥Preparación del alimento. Ah, la mejor proteína, pero frita. 👎🏻
💥Presentación ¿licuado, entero?
💥Grado de madurez (Índice glucemico)
💥Otros... -

Tenga presente que... de lo bueno, bueno en exceso también es pernicioso. -
Si la info te sirvió, regálame un like, comentario... Etiqueta a tu [email protected] Seamos multiplicadores de la información. -
#VAmosQueVAmos -
#Sport #Healthy #Salud #VidaFit #ByHéctorCruces #Gym #Train #Training #Exercise #Sport #VidaSana #Fit #Fitness #Healthy #Health #FitArg #ArgentinaFitness #FitBsAs #Megatlon #SportClub #OnFitArg #Perú #Chile #Brasil #Diet #Dieta #Onfit #SixPack #6Pack #Muscle
Read more
Todo mundo escreve o que não pode comer, então eu vou seguir ajudando escrevendo o que pode comer, ...
Media Removed
Todo mundo escreve o que não pode comer, então eu vou seguir ajudando escrevendo o que pode comer, nutri ensina a comer e não te coloca medo de comer. Dica do nutri barata, fácil, simples, nutritiva e gostosa, hoje está sendo o meu pós treino. Se você faz dietas erradas, restritivas de até ... Todo mundo escreve o que não pode comer, então eu vou seguir ajudando escrevendo o que pode comer, nutri ensina a comer e não te coloca medo de comer.
Dica do nutri barata, fácil, simples, nutritiva e gostosa, hoje está sendo o meu pós treino.

Se você faz dietas erradas, restritivas de até 1000 kcal 🙄🙄🙄🙄, nunca poderá degustar, só dizer que dieta é sofrer.

Refeição em media 550 kcal
100g aipim
200g peito de frango (sassami)
2 colheres de sopa molho de mostarda e mel (feito, não pronto)
20 gramas de nozes

Testem, dá vontade de repetir, mas não façam isso 😂😂😂 #nutricionista #healthy #nutricao #emagrecer #perderpeso #bodybuilding #gluten #vegetarian
#nutridiogo #jiujitsu #tatame #blackbelt
#dieta #diet #crossfiters #nutricionistas #nutricaoesportiva #lifestyle #lowcarb #fit #fitness #fatburner #loseweight #loosefat #suplementos #suplementacao #crossfit #gym #treino
Read more
Sempre a pergunta: - nutri o que faço com as gemas??? Aliando essa pergunta frequente com a necessidade ...
Media Removed
Sempre a pergunta: - nutri o que faço com as gemas??? Aliando essa pergunta frequente com a necessidade maior da mulherada que é a vontade de comer doce. Testamos uma receitinha mais ou menos fit, mas bem saudável pra você reaproveitar algumas gemas já que tem tanto receio de jogar fora. ATENÇÃO ... Sempre a pergunta:
- nutri o que faço com as gemas??? Aliando essa pergunta frequente com a necessidade maior da mulherada que é a vontade de comer doce.
Testamos uma receitinha mais ou menos fit, mas bem saudável pra você reaproveitar algumas gemas já que tem tanto receio de jogar fora.

ATENÇÃO
Não é pra comer todo dia e sim eventualmrnte pois essa porção tem 440 kcal e serve de 2 a 3 pessoas, testem ai. - 4 colheres de sopa de coco ralado sem açúcar - 2 gemas
- 2 colheres de sopa de adoçante dietético.
Misture todos os ingredientes e jogue a massa em formatos em uma assadeira untada, deixa no forno por 15min ou até dourar.
E coma um pedaço de ate 50 gramas não a travessa inteira, a intenção é tirar a vontade de doce somente👊🏾 #nutricionista #healthy #nutricao #emagrecer #perderpeso #bodybuilding #medicinaesportiva #vegetarian
#nutridiogo #jiujitsu #tatame #blackbelt
#dieta #diet #nutricionistas #nutricaoesportiva #lowcarb #fit #fitness #fatburner #loseweight #loosefat #suplementos #suplementacao #crossfit #gym #treino
Read more
Która wersja lepsza i dlaczego? 🧐 . Nie ma jednoznacznej odpowiedzi, bo obie wersje się OK, tylko ...
Media Removed
Która wersja lepsza i dlaczego? 🧐 . Nie ma jednoznacznej odpowiedzi, bo obie wersje się OK, tylko to zależy dla kogo . KIEDY ZDECYDOWAĆ SIĘ NA KOKTAJL? . mały apetyt brak czasu niedostateczna ilość spożywanych warzyw (ja spokojnie zjem sobie ten szpinak np w formie sałatki, ale ... Która wersja lepsza i dlaczego? 🧐 .
Nie ma jednoznacznej odpowiedzi, bo obie wersje się OK, tylko to zależy dla kogo 😏 .
KIEDY ZDECYDOWAĆ SIĘ NA KOKTAJL? .
✅mały apetyt
✅brak czasu
✅niedostateczna ilość spożywanych warzyw (ja spokojnie zjem sobie ten szpinak np w formie sałatki, ale nie każdy lubi)
✅duża ilość kcal w diecie
✅problemy z gryzieniem ✅nie lubimy jeść (chociaż ja nie rozumiem takich ludzi, ale oni istnieją- mam takiego osobnika w domu 🤪), wtedy do takiego koktajlu można dodać dużo wartościowych kalorii .
KIEDY JEDNAK POSTAWIĆ NA SKŁADNIKI OSOBNO? .
🔹mało kcal w diecie 🔹większy głód 🔹nie mamy problemu z dostarczeniem odpowiedniej ilosci warzyw i zjemy sobie sałatkę z tej zieleniny 🔹lubimy sobie pogryźć 🔹jesteśmy częściej głodni (tutaj będzie większa „świadomość”, ze coś zjedliśmy, a nie ze coś tylko przez nas „przeleciało”) 🔹lubimy dużo jeść .
Ja jestem zdecydowanie tym drugim typem ✌️ A Ty? 😌 .
#smoothie #fruits #healthyfood #calories #diet #dieta #odchudzenie #redukcja #healthyfood #healthydiet #fit #fitfood #fitness # fitgirl #motivation #inspiration
Read more
Fit Rafaello<span class="emoji emoji1f4aa"></span> SKŁADNIKI: *TWARÓG CHUDY (K-CLASSIC) 200g *JOGURT NATURALNY 0% (K-CLASSIC) ...
Media Removed
Fit Rafaello SKŁADNIKI: *TWARÓG CHUDY (K-CLASSIC) 200g *JOGURT NATURALNY 0% (K-CLASSIC) 25g *MĄKA KOKOSOWA (HELCOM) 10g *ODŻYWKA BIAŁKOWA (U MNIE Z KFD SMAK TRUFLA KOKOSOWA) 12g *WIÓRKI KOKOSOWE (BAKALLAND) 15g *ORZECHY ARCHAIDOWE NIESOLONE PRAŻONE (BAKAL) 5g *CUKIER ... Fit Rafaello💪

SKŁADNIKI:
*TWARÓG CHUDY (K-CLASSIC) 200g
*JOGURT NATURALNY 0% (K-CLASSIC) 25g
*MĄKA KOKOSOWA (HELCOM) 10g
*ODŻYWKA BIAŁKOWA (U MNIE Z KFD SMAK TRUFLA KOKOSOWA) 12g
*WIÓRKI KOKOSOWE (BAKALLAND) 15g
*ORZECHY ARCHAIDOWE NIESOLONE PRAŻONE (BAKAL) 5g
*CUKIER 5g

PRZYGOTOWANIE:
TWARÓG, JOGURT, MĄKĘ, CUKIER I ODŻYWKĘ MIESZAMY DOKŁADNIE, NAJLEPIEJ ŁYŻKĄ. DO OSOBNEGO NACZYNIA WSYPUJEMY WIÓRKI KOKOSOWE. Z POWSTAŁEJ MASY FORMUJEMY KULKI, DO ŚRODKA WKŁADAMY ORZECHY 😊 MOŻNA SCHŁODZIĆ W LODÓWCE 😉 SMACZNEGO 😁 NASTĘPNYM RAZEM DODAM JESZCZE DO MASY POKRUSZONE WAFLE RYŻOWE I POKROJONE ORZECHY 💪👍😋 MAKRO CAŁOŚĆ OK:
*433 KCAL
*BIAŁKA - 54 g
*TŁUSZCZE - 14 g
*WĘGLOWODANY - 18 g

MAKRO 1 SZT:
*39 KCAL
*BIAŁKA - 4,9g
*TŁUSZCZE - 1,3g
*WĘGLOWODANY - 1,7g

#rafaello #fitrafaello #fitprzepisy #fitprzepis #fitgirl #coconut #wiorkikokosowe #mniam #rafaellocake #fitrecipes #recipes #recipe #diet #dieta
Read more
⏱<span class="emoji emoji231a"></span>️For an ectomorph I have always focused my training on size and weight gain. In 6 months I went from ...
Media Removed
️For an ectomorph I have always focused my training on size and weight gain. In 6 months I went from 70kg to a regular 85kg. Some people think it’s purely genetics, some people think it’s gear, but then again some people ain’t got a clue. It seems unheard of to put on so much weight naturally ... ⏱⌚️For an ectomorph I have always focused my training on size and weight gain. In 6 months I went from 70kg to a regular 85kg. Some people think it’s purely genetics, some people think it’s gear, but then again some people ain’t got a clue. It seems unheard of to put on so much weight naturally but people judge without knowing the years of research I’ve done and previous years of hard (very hard) work ethic and pure grind in the gym and in the kitchen. I used to consume between 5k kcal- 6kcal to force as much opportunity for growth in my body as possible.
💡It’s easy for one to discounts someone’s achievement, but never discount your own. Why I train:
-keeps me organised.
-teaches you diligence.
-reduces my anxiety and depression.
-improves your health and eating.
📓WHY THE POST?
I want to remind everyone no matter how hard you fall off aspects of life you enjoy, you can ALWAYS jump back on. I don’t eat 5-6k kcal anymore; I eat more normally, I don’t train religiously anymore; I fit it in as best as I can within life not instead of. I don’t beat myself up if i miss a meal or a session, I just enjoy the process. Why the picture?? Coz no one listens otherwise! Tell me I’m wrong? Fitness industry is so fickle and so are people, I’ve gotten used to it. If you want any advice in gym about diet or training feel free to ask, there should be more encouragement and less ego. 🤝🤝🤝
Read more
 #Repost @lenevbarros with @get_repost ・・・ Texto do profissional <span class="emoji emoji1f449"></span> @tonibritonutri by @quicksave.app ・・・ Qual ...
Media Removed
#Repost @lenevbarros with @get_repost ・・・ Texto do profissional @tonibritonutri by @quicksave.app ・・・ Qual melhor para o emagrecimento? Na realidade a pergunta certa seria o menos pior.. vamos aos fatos, entre o pão de sal (francês) e a tapioca, caso você tenha intolerância ao ... #Repost @lenevbarros with @get_repost
・・・
Texto do profissional 👉 @tonibritonutri by @quicksave.app
・・・
Qual melhor para o emagrecimento? Na realidade a pergunta certa seria o menos pior.. vamos aos fatos, entre o pão de sal (francês) e a tapioca, caso você tenha intolerância ao glúten, a melhor opção seria a tapioca.. Mas caso você não tenha intolerância, o melhor seria o pão francês em relação a tapioca😱😱😱.. Muitos acham que a tapioca é um baita alimento Fit ne?! Pensaram errado! O pão francês e a tapioca oferecem as seguintes calorias, 01 pão francês tem 150 kcal e a tapioca em 50 grs possui 120 kcal, basicamente a mesma coisa, o grande diferencial não está aí.. O pão francês (01 unidade), oferece 04grs de proteína, já a tapioca fica a desejar nesse quesito! Quanto às fibras, a tapioca não contém fibras e já o pão tem 1,15grs de fibras, o pão de sal tem menor quantidade de carboidrato também. Outra vitória do pão de sal e o maior trunfo ou seu grande diferencial é o índice glicêmico, o ideal seria não passar de 70, o pão francês tem 95 e a tapioca, pasmem no seu índice glicêmico, ela possui 115!!! 😱😱😱 Para se ter uma ideia, a batata frita tem 107 (menos que a tapioca), biscoito waffle tem 109 (menos que a tapioca). Resumindo, o pão francês é menos pior quando visamos o emagrecimento, às vezes eu fico de boca aberta vendo uns posts de pessoas até da área, achando o máximo a tapioca! Masssss ela pode sim entrar em um plano alimentar, a depender da quantidade e principalmente com que será associado, pois a associação fará ela reduzir esse índice glicêmico, por isso eu sempre falo, antes de seguir a risca o que a blogueira fala, procure sempre a ajuda de um profissional, a blogueira não sabe nada de alimentação e o nutricionista fará um cardápio individualizado para você, podendo até conter a tapioca.. fica a dica! #nutricao #nutriçãofuncional #nutricionista #nutrition #nutrição #diet #dieta #health #nutricaoesportiva #nutricaoesportivafuncional #lifestyle #saúde #saudável #saudeebemestar #health #tapioca #pão #massa #carboidratos #carbo #InstaSaveApp #QuickSaveApp #lenevbarros
Read more
Un’immagine scattata dopo aver iniziato la mia sessione di allenamento per le braccia a distanza ...
Media Removed
Un’immagine scattata dopo aver iniziato la mia sessione di allenamento per le braccia a distanza di due giorni dal mio cheat day. - Per molti preparatori e tecnici questa scelta può essere azzardata e non condivisa per molteplici fattori, ma per quanto possa essere radicale come scelta, ... Un’immagine scattata dopo aver iniziato la mia sessione di allenamento per le braccia a distanza di due giorni dal mio cheat day.
-
Per molti preparatori e tecnici questa scelta può essere azzardata e non condivisa per molteplici fattori, ma per quanto possa essere radicale come scelta, sul mio corpo ha sempre portato un notevole beneficio dopo una dose massiccia di zuccheri e glucidi -
-
Volevo aprire una piccola parentesi in merito al cheat day: (Principi Base)
Cosa succede quando andiamo in ipocalorica? Per definizione introduciamo meno kcal di quante ne spendiamo e quindi il nostro organismo avra’ una diminuzione calorica da colmare.
In poche parole una diminuzione delle kcal mettera’ a rischio la nostra sopravvivenza e di conseguenza il nostro metabolismo si abbasserà.
Questo comporterà ad un rallentamento delle funzioni principali del nostro organismo soprattutto a livello ormonale: testosterone,tiroidei,leptina ecc ecc.
Tutto questo inoltre si rifletterà in maniera negativa sulle scorte muscolari di glicogeno e una diminuzione della performance.
Per concludere posso dirvi che un picco calorico può essere una scossa fondamentale e positiva non solo per il vostro metabolismo ma nel mantenimento della vostra massa muscolare e perdita di grasso.
-
-
-
-
-
-
-
-
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#gym #fitness #wbff #ifbb #fitnessmodel #goals #focus #diet #health #shredded #workout #cover #stage #goals #fit #instafit
Read more
3 dni detoxu od @natura_coldpress za mną <span class="emoji emoji1f51d"></span><span class="emoji emoji1f60a"></span> Detox polegał na piciu 6 soków w ciągu dnia w ostępach ...
Media Removed
3 dni detoxu od @natura_coldpress za mną Detox polegał na piciu 6 soków w ciągu dnia w ostępach 1-2h o pojemności 0,5 litra każdy. Łączna kaloryczność soków na dzień wynosiła 1400 kcal. ️Po 1 dniu czułam się strasznie syta po ich wypiciu, miałam wrażenie, że ich jest za dużo. W dniu 2-3 ... 3 dni detoxu od @natura_coldpress za mną 🔝😊
Detox polegał na piciu 6 soków w ciągu dnia w ostępach 1-2h o pojemności 0,5 litra każdy. Łączna kaloryczność soków na dzień wynosiła 1400 kcal. ✔️Po 1 dniu czułam się strasznie syta po ich wypiciu, miałam wrażenie, że ich jest za dużo. W dniu 2-3 odczuwałam lekki głód wtedy piłam zieloną herbatę i wodę, w tych dniach nie dawałam rady pic soku
nr 6- strasznie mi nie smakował, już na samą myśl, że mam go pic było mi niedobrze- zastępowałam go jabłkiem, warzywami gotowanymi na parze bez dodatku przypraw (wyliczając kcal jakie miał sok). ✔️Jeśli chodzi o smak, to jest kwestia indywidualna, soki są naturalne bez dodatku cukrów, przeważają w nich warzywa. Nr 1 i 3 był dla mnie najlepszy. ✔️W trakcie detoxu odczuwałam zmęczenie, zrezygnowałam z ćwiczeń, kawy. Natomiast po jego zakończeniu odczuwam lekkość, reset układu pokarmowego oraz przypływ energii 💪🏽 ❗️Podsumowując: Jestem zadowolona z efektów. Stwierdzam, że soki są bardzo dobrym sposobem na oczyszczenie organizmu, zlikwidowaniu złych nawyków żywieniowych, próbie rzucenie palenia- w trakcie detoxu unika się nikotyny. ❗️Soki mają tylko 4 dniowy termin ważności, są dostarczane pod Wasz dom na terenie całej Polski. Więcej na
https://naturacoldpress.pl #fresh #juice #healthy #life #be #fit #coldpressedjuice #fruits #end #detox #clean #diet #food #instaphoto #photooftheday #good #day
Read more
 #Repost @dr.charo ・・・ <span class="emoji emoji1f495"></span>DOUBLE TAP <span class="emoji emoji1f446"></span><span class="emoji emoji1f446"></span> FOR MICROWAVE CHOCOLATE PROTEIN MUGCAKE <span class="emoji emoji1f631"></span> MADE WITH <span class="emoji emoji3320e3"></span> POWERFUL ...
Media Removed
#Repost @dr.charo ・・・ DOUBLE TAP FOR MICROWAVE CHOCOLATE PROTEIN MUGCAKE MADE WITH POWERFUL FAT BURNING MUSCLE BUILDING INGREDIENTS EVERY ATHLETE SHOULD EAT🏻 . TAG A FIT FRIEND WITH A SWEET TOOTH . If you think you can’t have your cake & eat it too, I think my cake proves ... #Repost @dr.charo
・・・
💕DOUBLE TAP 👆👆 FOR MICROWAVE CHOCOLATE PROTEIN MUGCAKE 😱 MADE WITH 3⃣ POWERFUL FAT BURNING ➕ MUSCLE BUILDING INGREDIENTS EVERY ATHLETE SHOULD EAT💪🏻
.
🐾TAG A FIT FRIEND WITH A SWEET TOOTH😋
.
If you think you can’t have your cake & eat it too, I think my cake proves you wrong. Oh so gooey, moist, and YUM 😋 warm right out of the microwave. Perfect for the days when our sweet tooth strikes, which is pretty much all the time 😱
.
You should make this mug cake NOW because it is
☑️Quick to make
☑️Single serving
☑️You have all the ingredients
.
🍰GLUTEN FREE
🍰Post Workout option
🍰VEGAN
🍰Low carb
.
👍🏼Head over to www.DrCharo.com and get started on one of my 3⃣ customized 3in1 diet, fitness and beauty programs with weekly consultations, they are the same programs I use to prep models 👯and Miami celebs to get 👙bikini ready in no time!
.
🕒Time to make: 3⃣ minutes
☝️Makes 1⃣ serving

INGREDIENTS
🔸2 tablespoons GF oats
🔸1 egg white
🔸1 tablespoon cacao powder
🔸1/2 scoop vanilla whey protein (can use 3 egg whites instead, for vegan see below)

OPTIONALS
🔸1 tablespoon baking powder
🔸1/4 teaspoon orange zest
🔸1 tablespoon dark chocolate chips
🔸1 tablespoon plain Greek yogurt
🌱Vegan: sub egg whites for 1 teaspoon arrow root or tartar powder and whey protein for 1/4 cup coconut milk
.
DIRECTIONS
1⃣Mix all the ingredients in a mug or ramekin
2⃣Microwave for 2-4 minutes
3⃣Eat
.
🍴NUTRITIONAL CONTENT (per serving)
Calories 81 kcal Fat 1g Carbohydrates 4g Protein 17g
.
Fit Thought 💫 The secret to finding happiness is choosing it
.
♨️For my professional help transforming your body, contact me about the Hottie Diet program if you want to
1⃣Get a youthful, radiant glow
2⃣Banish acne, splotchy skin, and wrinkles
3⃣Get rid of cellulite
4⃣Lose up to 10 lbs during week 1
.
〰www.DrCharo.com〰
.
🍰TAG SOMEONE WHO LOVES SWEETS🍰
Read more
Młoda kobieta, 43% tkanki tłuszczowej (norma do 30), Hashimoto i insulinooporność zdiagnozowane ...
Media Removed
Młoda kobieta, 43% tkanki tłuszczowej (norma do 30), Hashimoto i insulinooporność zdiagnozowane ok 2 lata temu. Bierze hormony oraz glukophage na insulinooporność. Wyniki enzymów wątrobowych dość kiepskie (może stłuszczenie wątroby, ale nie mamy USG jamy brzusznej), odkąd zaczęła ... Młoda kobieta, 43% tkanki tłuszczowej (norma do 30), Hashimoto i insulinooporność zdiagnozowane ok 2 lata temu. Bierze hormony oraz glukophage na insulinooporność. Wyniki enzymów wątrobowych dość kiepskie (może stłuszczenie wątroby, ale nie mamy USG jamy brzusznej), odkąd zaczęła się leczyć OB ciągle podniesione (odczyn Biernackiego- wskaźnik procesów zapalnych). Z dzienniczka wynika, że często jadła za mało (ok 1300 kcal, ale bywały dni 3000 kcal). Wprowadzona dieta - 4 posiłki, 2300 kcal, bez pszenicy, mniej kwasów tłuszczowych nasyconych, dużo przeciwzapalnych składników, 3 treningi w tygodniu. Po 6 tygodniach waga nie spadła mocno (1 kg, ale przed Świętami było już 2 w dół), ale badania dużo le[sze (zakreślone to wyniki a po prawej normy). AST już w normie, OB w normie (pierwszy raz!) a ALT mocno spadło 😊Samopoczucie dużo lepsze, dalej pracujemy nad wagą 😊
#motivation #motywacja #lifestyle #mylife #fit #eat #healthy #zdrowie #jedz #hungry #healthyeating #jemzdrowo #dieta #dietetyk #diet  #instagood  #fitness #training #trening   #warsaw #warszawa #success #sukces
Read more
Emulsão do scott e biotonico fontoura, pode dar dieta de 10 000 kcal pra alguém crescer que o cara ...
Media Removed
Emulsão do scott e biotonico fontoura, pode dar dieta de 10 000 kcal pra alguém crescer que o cara come e pode andar pelado no 0 graus que não gripa, imunidade de ferro. Estes ai não tem estudinho de caso e nem artiguinho científico falando que não funciona né. #nutricionista #healthy #nutricao ... Emulsão do scott e biotonico fontoura, pode dar dieta de 10 000 kcal pra alguém crescer que o cara come e pode andar pelado no 0 graus que não gripa, imunidade de ferro.

Estes ai não tem estudinho de caso e nem artiguinho científico falando que não funciona né.

#nutricionista #healthy #nutricao #emagrecer #perderpeso #bodybuilding #medicinaesportiva #vegetarian
#nutridiogo #jiujitsu #tatame #blackbelt
#dieta #diet #nutricionistas #nutricaoesportiva #lowcarb #fit #fitness #fatburner #loseweight #loosefat #suplementos #suplementacao #crossfit #gym #treino
Read more
Jantar: salada, quinoa e “carne” moída de soja. <span class="emoji emoji1f449"></span>🏼Para fazer a quinoa: Coloquei 2 xícaras de água ...
Media Removed
Jantar: salada, quinoa e “carne” moída de soja. 🏼Para fazer a quinoa: Coloquei 2 xícaras de água para 1 xícara de quinoa (assim como fazemos com o arroz), esperei a água ferver e coloquei apenas uma pitada de sal, depois que a água ferveu, adicionei a quinoa, abaixei o fogo e tampei a panela ... Jantar: salada, quinoa e “carne” moída de soja.
👉🏼Para fazer a quinoa:
Coloquei 2 xícaras de água para 1 xícara de quinoa (assim como fazemos com o arroz), esperei a água ferver e coloquei apenas uma pitada de sal, depois que a água ferveu, adicionei a quinoa, abaixei o fogo e tampei a panela até que a água evaporasse. Cuidado para não querer que a água evapore demais e acabe queimando... Muito rápida e fica pronto num piscar de olhos!
👉🏼Para fazer a soja moída:
Já comprei ela granulada, deixei por 1 hr em água morna com temperos (curry, orégano, coentro em pó e sal).
Depois, peneirei para tirar a água apertando contra a peneira para tirar o máximo de água.
Para fazer é o mesmo procedimento da carne moída normal, azeite, doura cebola e alho e etc... adicionei shoyu sem glutamato (é um shoyu especial que eu compro), molho de tomate, sal e curry. 🔹MACROS🔹
👉🏼Carboidrato: 13g - MAS SOMENTE 6g de CARBO LÍQUIDO!!!!
👉🏼Proteína: 20g
👉🏼Gordura: 0g (apenas a gordura do azeite para refogar e um pouco na salada, considerei desprezível)
270 kcal
.
.

#dieta #vegan #healthyfood #lifefitness #fit #foco #emagrecimento #saude #saudavel #alimentacaosaudavel #food #fitness #nutrição #diet #sarada #vegetariana #fitnessgirl #motivational #motivation
Read more
Melón <span class="emoji emoji1f348"></span> Es una fruta deliciosa y refrescante, está compuestas entre 80-90% de agua, por lo cual ...
Media Removed
Melón Es una fruta deliciosa y refrescante, está compuestas entre 80-90% de agua, por lo cual es baja en calorías, ya que nos aporta entre 26-34 kcal cada 100 gramos. Además es baja en grasas y muy rica en nutrientes como vitaminas y minerales. ️Aporta vitamina A (siendo la fruta que más ... Melón 🍈
Es una fruta deliciosa y refrescante, está compuestas entre 80-90% de agua, por lo cual es baja en calorías, ya que nos aporta entre 26-34 kcal cada 100 gramos. Además es baja en grasas y muy rica en nutrientes como vitaminas y minerales.
▫️Aporta vitamina A (siendo la fruta que más la contiene) y E, excelente antioxidantes. Esta vitaminas ayudan a formar colágeno y se asocia a mejoría en la sequedad de las mucosas y en la piel. Ofrece flavonoides que ayudar a eliminar los radicales libres.
▫️ Aporta fibra y minerales, como potasio, calcio y zinc. Hay estudios que asocian su consumo a la mejoría de la frecuencia cardíaca y la presión arterial (debido a su contenido de potasio)..
▫️ Es muy diurético y actúa como un laxante suave, gracias a su aporte en fibra.
▫️Contiene adenosina, la cual ayuda a prevenir la formación de coágulos en el organismo.
▫️Excelente para un #postentreno en verano ▫️ ▫️ ▫️ ▫️ ▫️ ▫️ ▫️ ▫️ ▫️ ▫️ ▫️ ▫️ ▫️ ▫️ Menciona a quién le pueda interesar y guarda la imagen para cuando lo quieras recordar 😉 #dra_saludable #tipsdra_saludable #ejercicio #sport #deporte #quemadegrasa #nutricion #nutrition #nutriciondeportiva #medicine #medicina #fit #fitfam #fitness #healthy #diet #dieta #entrenamiento #healthylifestyle #melon #comidareal #embarazadas
Read more
<span class="emoji emoji1f4a5"></span>RISE AND SHINE<span class="emoji emoji1f4a5"></span> <span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span> Nach der Arbeit wieder direkt am #booster geschnüffelt<span class="emoji emoji1f525"></span> Bisher ...
Media Removed
RISE AND SHINE Nach der Arbeit wieder direkt am #booster geschnüffelt Bisher nur 740 kcal drin, weil ich eigentlich dachte ich geh mal in die Kantine zum Mittagessen ... war wohl nichts und so gab‘s vor dem #gym also keine Carbs noch wurden die anderen Makros gedeckt🤦🏼‍♂️ ... 💥RISE AND SHINE💥
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Nach der Arbeit wieder direkt am #booster geschnüffelt🔥 Bisher nur 740 kcal drin, weil ich eigentlich dachte ich geh mal in die Kantine zum Mittagessen ... war wohl nichts und so gab‘s vor dem #gym also keine Carbs noch wurden die anderen Makros gedeckt🤦🏼‍♂️ Workout lief trotzdem geschmeidig💥💯💪🏼, aber Cardio hab ich sausen lassen😳 Jetzt hab ich noch sagenhafte 1.760 kcal vor mir - was da wohl auf jeden Fall dabei sein wird?😎
Morgen früh geht‘s dann wieder auf die Waage um zu checken, was sich in den letzten sieben Tagen getan hat💁🏼‍♂️
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#pushpullgrind #transformationtuesday #transformation #workout #mensphysique #physique #aesthetic #aesthetics #muscle #physique #gymmotivation #sunnyday #diet #fibo #fitone #gymjunky #fitnessaddict #fitness #fit #fitfam #fitspo #instafit #fitlife #gymlife #gymlove #backattack #men #münchen
Read more
Full Day Of Eating 29.08.2018. 58 days out #ifbbworldchampionships <span class="emoji emoji1f539"></span>7 meals <span class="emoji emoji1f539"></span>2760kCal, 300g ...
Media Removed
Full Day Of Eating 29.08.2018. 58 days out #ifbbworldchampionships 7 meals 2760kCal, 300g P, 260g C, 33g F (I put kCals from preworkout and veggies in kCal sum, but not in macros) Meal timing: 08:00h cardio, 09:00h meal 1, 12:00h meal 2, 14:00h meal 3, 16:00h meal 4, 18:00h workout ... Full Day Of Eating
29.08.2018.
58 days out #ifbbworldchampionships
🔹7 meals
🔹2760kCal, 300g P, 260g C, 33g F (I put kCals from preworkout and veggies in kCal sum, but not in macros)
🔹Meal timing: 08:00h cardio, 09:00h meal 1, 12:00h meal 2, 14:00h meal 3, 16:00h meal 4, 18:00h workout and cardio, 19:40h meal 5, 20:40h meal 6, 23:30h meal 7 I ate so late the last meal because I went to cinema 😁
🔹Carbs sources: Oats, Brown basmati rice, Rice grits, veggies (but I didn’t count them in macros)
🔹Protein sources: Turkey, Egg, Egg whites, Whey protein, (I count proteins from the oats)
🔹Fat sources: Chia, Egg yolk, fats from oats and turkey, omega 3 capsule
🔹Additional: lemon juice, ginger, teas, preworkout, garcinia, aswagandha, cinnamon, apple cider vinegar, vitamins and minerals
#diet #ifbb #fulldayofeating #bodybuilding #fitness #fit #healthyfood
Read more
Flexible dieting isn't synonymous with JUST tracking your macros. - Flexible dieting describes ...
Media Removed
Flexible dieting isn't synonymous with JUST tracking your macros. - Flexible dieting describes an attitude towards nutrition characterized by having flexibility in the structure of your diet (not just flexibility in the foods that "fit your macros") and not thinking in black-and-white ... Flexible dieting isn't synonymous with JUST tracking your macros. -

Flexible dieting describes an attitude towards nutrition characterized by having flexibility in the structure of your diet (not just flexibility in the foods that "fit your macros") and not thinking in black-and-white terms. -

If it's been years since you ate based on hunger or stopped eating based on satiety because you’re eating “by the numbers”, you're probably not flexible dieting. If think you’re a “flexible dieting coach,” but you give out a target of “63g fat” to someone vs “55-65g fat” (or maybe even just a protein and a kcal range)...you might not actually be what you think you are. -

This spicy meme was a collaboration between @helms3dmj and myself.  I provided the dankness, and he provided the actual information. Perfectly balanced, as all things should be.

#nutrition #flexibledieting #science #meme
Read more
Shopping done for the next few days. Beef mince Chicken Breasts Turkey Steaks Turkey sausages Eggs Vanilla ...
Media Removed
Shopping done for the next few days. Beef mince Chicken Breasts Turkey Steaks Turkey sausages Eggs Vanilla greek yogurt 0% fat Bananas Cucumbers Baby plum tomatoes Frozen peppers + mushrooms Beetroot All came to about 31e which me do me for about 15 meals. Best diet approach ... Shopping done for the next few days.
Beef mince
Chicken Breasts
Turkey Steaks
Turkey sausages
Eggs
Vanilla greek yogurt 0% fat
Bananas
Cucumbers
Baby plum tomatoes
Frozen peppers + mushrooms
Beetroot

All came to about 31e which me do me for about 15 meals.

Best diet approach ?
Best diet will be the one you can actually follow and there's no name attached to it.
I personally advise:

1.) Finding your maintenance calories take away 300-500 kcal follow it for a week and see the changes in your body. Adjust if no weightloss took place or it went too much.

2.) 1.8-2.5g of protein per kg of bodyweight
0.8-1g of fat per kg of bodyweight
remainder of calories will with carbs.

3.) EAT 8-12 SERVINGS OF FRUIT AND VEG ! forget that 5 a day and eat like an adult.
4.) Avoid junk processed food for the most part but if you're craving a bar of chocolate, include it in your calories and live with it you won't die having 10% of your diet filled with fooda that are not generally 'healthy'. 5.) Enjoy your diet and pick the foods you like (no...not a 16inch meatfeast pizza 😢) and have variety in your diet as well dont just eat chicken with spinach and rice every meal. Add some colour to the plate and include different types of meats, fats, fruits and vegetables.
I like fats more than carbs personally but I'm pretty flexible with carbs and fats at the moment.
#diet #gym #fitness #fit #cork #personaltrainer #tips #food #healthy #healthyliving #triagemethod #biolane #iifym #bodybiilding #powerlifting #training #vegetables #fruits #protein
Read more
สำหรับคนที่ชอบทานเนยถั่ว PB2 แบบผงเป็นทางเลือกที่ดีมาก แต่ไม่แน่ใจว่ามีขายในไทยป้าว อันนี้ซื้อนานละ แต่ไม่ค่อยได้ใช้5555 คือผสมผง 2 TBSP + 1 TBSP Water แค่ 45 kcal เอง ดีงามมาก อร่อยดี จินเอามาทาบนขนมปังปิ้ง ใช้ของ @kaferhouse ค่ะ #VigoVideoTH . . . . ติดตามไอเดียอาหารแนวเฮลตี้เพิ่มที่. FB ... สำหรับคนที่ชอบทานเนยถั่ว PB2 แบบผงเป็นทางเลือกที่ดีมาก แต่ไม่แน่ใจว่ามีขายในไทยป้าว อันนี้ซื้อนานละ แต่ไม่ค่อยได้ใช้5555 คือผสมผง 2 TBSP + 1 TBSP Water แค่ 45 kcal เอง ดีงามมาก อร่อยดี 😍😍😍 จินเอามาทาบนขนมปังปิ้ง ใช้ของ @kaferhouse ค่ะ #VigoVideoTH .
.
.
.
ติดตามไอเดียอาหารแนวเฮลตี้เพิ่มที่.
✔FB Page : Jinny's Healthy Diary .
✔ig : @jinnys.healthydiary .
.
#healthy #healthymeals #healthychoice #flexiblediet #healthydiary #healthyhabits #diet #cleandiet #fitness #fitgirl #fit #healthyfood #healthyfoodshare #superfoods #organicfood #toast #wholegrains #buckwheat #organic #bread #PB2 #peanutbutter
Read more