🦄This is NOT a list of bad foods or off limit foods or foods you should stop eating. You wont blow up like Marge Dursley for eating them nor will you get detention with Filch (unless he finds you feeding them to Mrs Norris).
☕️This IS a list of "healthy" foods that are also high in calories. Because food quality is important. But so is food quantity. And if you want to lose a bit (or a lot) of fat and are having trouble no matter how "healthy" you eat...you might be eating more calories than you think.
🦄I put pizza in here as a joke (mostly to see who would get riled up in the comments without reading the caption) but also because it symbolizes an important concept -- flexible dieting. And also because pizza is my favorite food along with Oreo ice cream cake and apple pie.
🦄There is no such thing as a "bad" or "off limits" food. Everything is allowed. The distinction is what should you focus on? What should be emphasized in your diet? Pizza, regrettably, shouldn't be a key player. But you can absolutely have it now and again while continuing to make progress. Especially if you can fit it in your calories. But even if you go over your calories, no big deal. Just get right back on track.
☕️Because you don't reach your goals in a meal or a day or a week or a month. And you don't lose all your progress in a meal or a day or a week or a month. Progress is about consistency, NOT rigidity. And the more you can stay consistent with your diet and lifestyle, the more progress you'll make.
#alwaysoptimal #sfinnercircle #syattfitness #pizza #cake #peanutbutter #avocado #calorie #calories #caloriecounting #diet #dieting #diets #healthyeating #healthyfood #healthyfats #iifym #ifitfitsyourmacros #flexibledieting #moderation #nutrition #nutritionist #fitness #fitnessaddict #fitnesscoach
If anyone is looking for an incredible tasting protein powder, this is the one!
Honestly the best protein powder flavour I have ever tried.
Before someone asks, no I am not sponsored by them (but I wish I was).
Calorie and macronutrient breakdown.
Kcals - 120
Pro - 23g
Fat - 1g
Cho - 4g
Buffalo chicken dip for one please 😍😋 SO GOOD 🙌🏻
Recipe on my story and saved to my highlights
MACROS for dip and 1 @cutdacarb
baked into nachos: 43P/18C/9F 351 calories
Let’s talk about what I consider he best 3 benefits of a lean gaining phase compared to say a “dirty bulk”
1. Staying at a leaner body fat level will likely lead to more muscle tissue synthesis as we have better insulin sensitivity
2. Less unnecessary fat gain means much less time and work when it comes to stripping it all off again come summer / contest season!
3. You tend to enjoy the way you look more and who doesn’t like that 😉.
On the opposite side of the coin a lot of guys and gals can get carried away with this and go the other way, eating so scarcely from a fear of any fat gain, huge problem here is you might end up just spinning your wheels and making little to no progress, sufficient calories to truly optimise your muscle gain is going to come with some fat gain, which is totally fine! Hope you all have a good weekend 💪🏻 #gains #muscle #diet #iifym #flex #flexfriday #back #rows #traps #lats #coaching #traininsane #training #health #advice #motivation #gymrat #gymlife #peraonaltrainer #ryderwear #3dmj #shredded #powerlifting #deadlift #fitness
Messy bathroom, messy hair, messy life. 👑
Training in the evening is different, I never thought I'd struggle to adjust to not waking up early but with the weather and walking around when it's dark, it just makes more sense to go in the evening.
Am I also the only one who prefers old school notebooks to phone tracking? 👵🏻📱I'm dreading weighing in Sunday tbh, my scales are haunted and I've been 0.4 from my goal weight for 2 weeks when water retention and women's issues decided to throw me to the other side of the scale.
Burgers & bacon on the cards before a looooooong hot bath and netflix & cats. 🥓😻🛀
No offense, but if your breakfast doesn’t look THAT good, you might be doing it wrong 🤤😜🥞
(code JESSIE to save $) ➡️www.pamcakespancakes.com
💪These tips combined with my FREE WORKOUT (Link in bio) @harefit_
👈Will have you melting body fat! 🔥Click the link in my bio now to download your free copy @harefit_
HUNGER CONTROL by @smurray_32
How do you control your hunger?
1. Prioritize protein: You know by now that protein is the most satiating of the 3 macros (Pesta Samuel 2014 Weigle et al 2005) meaning that it’s ideal for increasing fullness (CrovettI et al 1998).
2. Stay hydrated: Sometimes when you THINK you’re hungry you’re actually thirsty by staying hydrated & by drinking lots of water you can positively influence weight loss/appetite by reducing kcal intake (Daniels & Popkin 2010, Dennis et al 2009).
3. Eat your water: Most foods that contain lots of water are also low in kcals & high in volume which aids in reducing overeating & increasing fullness (Latner et al 2008 & 2009).
4. Increase fiber: As above, most “volume foods” are also high in fiber which has shown to be beneficial for increasing fullness & reducing kcal intake (Keenan et al 2006, Tucker & Thomas 2009).
5. Eat slowly: Eating fast is associated with overeating, lower satiety & “pleasantness” ratings vs eating slow (Andrade et al 2008) meaning that by eating slowly, you can increase fullness & actually enjoy the taste of your food more.
6. Have a coffee: Caffeine can have an acute effect on decreasing kcal intake by exerting “appetite suppressing-like” effects (Astrup et al 1990).
7. Sleep: Lack of sleep is associated with increases in ghrelin (Taheri et al 2004, Spiegel etal 2004) meaning that you are more likely to be hungrier going into a meal than when you get a good night sleep.
#fitfood #dietfood #dieting #diet #deprivation #hunger #fatloss #weightloss #fitchicks #fitness #fitnessmotivation #fit #fitmom #habits #healthyhabits #health #workout #gym #healthylifestyle #healthyliving #gym #exercise #calories #macros #flexibledieting #moderation #harefit #fitfam #iifym
Cuantas veces hemos dicho/escuchado ‘esto engorda’ ‘esto adelgaza’ ‘este super alimento con polvo de unicornio te da 2kg de masa magra y te reduce un 5% la grasa’🤔
▪️La comida es energía, el combustible ▪️Hay alimentos más o menos nutritivos, no buenos y malos
▪️Lo que determinará si ganas o bajas peso y/o grasa es el cómputo global de tu alimentación
Un ejemplo muy extremo: Si no comieras nada en todo el día y al llegar la noche te comes una galleta, engordarías por ello? NO.
▪️El cuerpo entiende de moléculas, no de las ralladas de cada uno
So, for the last 3 months of the year I’m going to be squatting every day again. Monday - Sunday I will be doing different variations with the main focus being on back and front squats 👌🏻
It’s a simple program to follow but it is by no means an easy program.
Would you consider squatting every day? Let me know 🤙🏻
Get some 💀
These healthy food combinations will take your nutrition to the next level!
Synergy occurs when the interaction of two or more things produces an effect (beneficial in this case) greater than the sum of their separate effects. Certain nutrients work together to create greater health effects. Each food by itself has specific benefits, but the benefits of the combo are greater than the benefits from just adding their individual effects.
1️⃣Broccoli + Tomatoes:
Both have been shown to reduce the growth of tumors, but the combo is even more effective at shrinking the size of prostate-cancer tumors.
2️⃣Eggs + Cantaloupe:
Protein from eggs (or other meats) slows the absorption of glucose from carbs. This minimizes insulin & blood-sugar spikes, which slows the absorption of glucose and makes you feel full.
3️⃣Turmeric + Black Pepper:
The curcumin in turmeric is anticancer, anti-inflammatory, & tumor-fighting, but has low bioavailability on it’s own. Adding black pepper (piperine) to enhances curcumin's bioavailability by 1,000 times.
4️⃣Red Meat + Rosemary:
The antioxidants rosmarinic acid & carnosic acid in rosemary soak up the free radicals that appear in the charred meat when you grill at high temps over an open flame.
5️⃣Lemon + Kale:
Vitamin C helps make plant-based iron more absorbable, as non-heme (plant-based) iron is less absorbable.
6️⃣Apples + Chocolate:
Apples are high in an anti-inflammatory flavonoid called quercetin, which has a litany of benefits. Chocolate contains the flavonoid catechin (antioxidant -reduces risk for atherosclerosis & cancer). The combo loosens clumpy blood platelets, improving Cardiovascular health.
Keep in mind that these synergies are present in more combinations of foods than just the examples listed.
#homecooking #foodprep #realfood #cleaneats #healthy #healthyfood #health #recipe #fitfood #cooking #paleofriendly #cleaneating #fitnessmeals #healthylifestyle #healthyeating #diet #caloriecounting #workout #iifym #cleaneating #macros #training #bodybuilding #running #lifting #powerlifting #exercise #intermittentfasting
🍩🎉 Pronuts have been delivered to all our locations 🎉🍩Also these Mini Carnival Pronuts are restocked at @fuelkelowna
, vegan and our regular option. Happy Friday everyone and have a good weekend! ☀️😊
No, dico, ma lo avete assaggiato? È buonissimo! Purtroppo non potendo mangiare prodotti con lattosio, ne ho preso un cucchiaino, ma questo @philadelphiaitalia
feta e cetriolo è veramente ottimo! Fresco e saporito, perfetto per una pasta fredda, con aggiunta di feta a cubetti, cetrioli e friarielli. Il mio bambino l'ha adorata! Sono mesi, da che lo abbiamo trovato al supermercato, che lo mangia per colazione insieme al pane di segale e ne va veramente matto! Stasera ho provato a fare una ricetta diversa invece di spalmarlo sul pane, ed è stata un'ottima scelta!
Pasta di kamut o altro tipo
Philadelphia Cetriolo e Feta
Peperoncini verdi friggitelli
Olio di oliva
Cuocere la pasta in abbondante acqua leggermente salata per qualche minuto in più rispetto il tempo indicato nella confezione poiché per freddarla velocemente l'ho passata sotto l'acqua fredda. Sciogliere il Philadelphia con un paio di cucchiai di acqua di cottura, pulire e affettare cetrioli e peperoncini e tagliare la feta a cubetti. Scolare la pasta, passarla sotto l'acqua fredda, condirla con il Philadelphia, aggiungere i peperoni, cetrioli, feta, il trito di erbe e condire con olio di oliva #pasta #workout #gymlife #iifym #nutrizione #ricettefacili #fitchef #diarioalimentare #gymfood #mangiaresano #fitnessfood #cucinalight #benessere #fitness #light #dieta #cucinaleggera #alimentazione #italianfood #carbcycling #carbs #dietaflessibile #iocucinoconirene6281 #healthyfoodshare #comfortfood
200kg bench @9,5 butt didn't lost contact with the bench even though it moved!
Le cul n'a pas décoller je pense donc je prends!
For weight loss diet plan, WhatsApp your details at 91-9871875298
Ask Your Diet
DT: Manish Arya
Not sure if most people know, but this current journey isn’t my only successful one.
Back in 2010, I had started working out consisting of 5 days of cardio for 30 minutes, and 3 of those days I would do “weight training”, mainly machines and in not specific order or plan.
My calories were around 1,000 a day and I use to remember coming home from the gym and cringing.
Knowing I had to take my protein shake 🤢...
It was so bad and clumpy I would literally throw it up a majority of the time.
As time went on I couldn’t do it anymore, and I fell off and gained back the weight I had loss plus adding another 40 more.
I came to find out that protein shakes shouldn’t be like that, especially ones after your workout.
It was the quality, and the poor manufacturing process not because it was a protein shake.
When I found Phormula-1 and Ignition it was like a blessing to me.
I started recovering faster, being less sore made it easier to get the gym, and do it again!
Plus I noticed how much faster I started to lose weight this time and my calories no where near as low as last time.
That is because Phormula-1 and Ignition together is everything you need after an intense workout (rapid digesting carbohydrates and protein).
To top it off the TASTE!!! The taste is second to none!
It’s truly a treat, and I look forward to having it every time I walk into the gym!
There are so many things that could go into this post, but it’s already pretty lengthy!
So if you have any questions on the post workout stack or anything else, I’d love to dive in and explain some more!
Just shoot me and DM, or Email and I’d be more than happy to help!
🥂Cheers to the weekend🥂
Are you planning on going out for a few drinks this weekend?
Here are a few things you should know about drinking and how it may impact your goals towards weight/fat loss.
➡️Alcohol is considered the 4th macronutrient and contains 7 calories per gram.
➡️when you drink, it gets broken down into acetate which our body views as a toxin.
➡️It stops the other body from metabolizing any form of carbs or fats and essentially puts any fat burning on hold. -
So if you are eating and drinking, your food will essentially be stored as fat. -
Tag a friend who needs to read this message.
#helpfultips #macros #alcohol #goals #drinks #nutrition #coach #weightloss #iifym
TGIF 🙌🏽 post workout meal.
5 oz of chicken breast @butcher_box
1/2 cup of quinoa.
Sautéed Mixed veggies with 1/2 tbsp of butter @kerrygoldusa
Under 370 Kcals ✔️
38g of protein ✔️
High in fiber ✔️
Fat 🔥burning 🔥food ✔️
SPICE BOX REINVENTED
Details below 👇
Happy Friyay 🍟
📊 Kcals 300 | C 26 | F 6 | P 35 per portion.
I eat this same meal roughly 3 times a week with cauli (because it's more for less) loads of stirfried green veggies (not in the photo) and a bucket of Mayflower curry sauce and it excites every time. And also I'm on cut 💀 and need volume in my meals.
Anyways on to the important bit. If your local butcher/shop doesn't stock spicebag seasoning, fear not just mix equal amounts of:
Chinese Spice, Tumeric, Chilli, Paprika and a pinch of S&P.
Make enough to coat everything.
2 chicken fillets, 200g of @strongrootsirl
and veg. Lots and lots of veg!! Blast the cauli in the Micro, then add into a hot pan. Stirfry the veg (in soy sauce & rice wine vinegar for an extra kick) drown the lot with curry and watch your worries magically disappear.
This is the first LA Fitness that I’ve been to that had a full length mirror. (But they also had one squat rack in the ENTIRE gym so they get a -5380927 for that 😡) That’s what I don’t get about a lot of mainstream gyms, why do they all have a million benches but like two squats racks?! I’m trying to make booty gains 😩
Sumo deadlifts are one of my favorite exercises and essential in 99% of the programs I write🏋🏼♀️ Not only are you getting the glutes but if you struggle with hip range of motion of a traditional deadlift this is a good alternative! #funfriday #fitnessfriday #fitnesstip
Exactly what I wanted to train the day after 9 sets of paused and double paused bench 👀 on a serious note, bench feels like its flying atm. 6x3 95kg on 1.5 rep paused bench. Chest finally woke up on the 5th set 😂 last set shown. @run.jump.fitness
on spotting duty.
Hiii 👋🏼 I’m back from England! It took about 2.5 days for me to be jet lag free (and 5 days to post workouts 🤪)! I did so much walking! I also ate so good bc fresh croissants and delish porridge with honey for breakfast was 💣 #sorrynotsorry
I had such an amazing time with my family! Missing everyone but my nephew has my ❤️😭
During my 9 day vacation:
✖️I hit the hotel gym twice.. and I’m okay with that!
✖️ I did 20-min @alexia_clark
exercises with resistance bands in the room mostly every other night #fitnessandtravel
✖️Scale says I gained about 5-6 lbs which I’m assuming is due mostly to water retention #iifym
✖️I’ve already dropped 4 lbs so a 1-2 lb weight gain is not bad #iam1stphorm #1stphorm #legionofboom
First workout this week was on Wednesday @otfgarwood
with coach @mytrainereli
💪🏼 I got called out for putting the weight down during thrusters 🙈 Body was 🔥 Second workout was last night with coach @faithfullyfitfam
That template was no joke! Tread block def felt like endurance! I speed-walked a total of 2.4 miles! Challenged myself with good weights, 200m rowing time was 👌🏽, and was able to complete an additional 2 rounds of everything (including rows) at 8 reps! Swipe 🔙 for summaries. I included results from Coach @apoyssick
’s 8/3/18 6:30am class where my pod sucked the entire time but the 🔥 and 💦 were insane!
Just something new everyday!
The look you make when you run out of toilet paper 😂 #bodybuilding