Channeling a little @obese_to_beast with a gnarly stair master sweat💦 This week's workouts have felt SO good. Now time for a bit of foam rolling to give these muscles a bit of lovin'💪🏼#OneRepAtATime#WorkForChange#teamlosing --------------------------------------------------------
Ps guys, #TeamLosingDietBet is still open for sign ups and the pot has officially reached 10 THOUSAND DOLLARS🙆🏼😳💰 We're not even a week in and this group has inspired me so much. Freakin' love my #teamlosing fam🙌🏼💗 If you want to join in you can go to dietbet.com/teamlosing or click the link in my bio😽
Ps ps all O2B and #BeyondTheWeak gear are available at beyondtheweak.com
B A L A N C E .
Yup I ate this 9 days out from my first ever comp.
Did I feel guilty? NO
Did I go over my macros? NO
I had a craving and gave in to it. Does that mean I'm a bad fitness competitor and I've ruined my chances at placing in my comps? NO!
In fact I actually woke up the next morning lighter than the previous day.
Restriction of food, even temporarily, can lead to serious issues with your relationship with food and lead to binge eating and food guilt creating more stress on the body than you are already putting it through.
Eating 100g of chicken and some broccoli 6 times a day isn't healthy! Yeah competition prep is an extreme sport but there are other ways of getting stage ready that don't sacrifice your mental health as well as set you up for post comp binging and depression.
If you are a pro and competing pays your bills and is your livelihood then by all means that may be what you need to do. But if you're a novice competitor and doing this for fun and that's what you're eating combined with hours of cardio each day you need to check your priorities and how much interest your coach actually has in your physical and mental well being.
I can't explain how much I enjoyed this protein brownie from @youfoodz 🤤 they are incredible and I look forward to being able to have them more regularly post comp!
Not the best looking pancakes but they were very tasty! 😁
Made with @thatprotein raw cacao protein and chickpea flour, topped with @bulkpowders_uk butterscotch sugar free syrup 🍫🥞😋
Rest day from the gym today because I've got a full day of PT classes. Just under a month to go now and then I'll be fully qualified. 😀
What are you eating for breakfast today?
Didn't feel like cooking this morning 😌 But I picked up this porridge by @bowlsandco for breakfast at @cbrfarmersmkts and it was to die for! 😍
Steel cut oats, stewed cinnamon apples, hazelnut + ginger crumble, caramel sauce & Greek yogurt! I could go for seconds if I could 😭 I'll be back for more after my comp ❤️ #canberrafood#porridge#oats#flexibledieting
#postworkout oatgame going strong 💪
Recipe just below 👇
60 g oats
1 scoop of protein powder (I'm using @pescience 's peanut butter vegan one)
1 egg white and a dash of cinnamon
Mix everything and add water to desired consistency then pop in the microwave for 3x1 min, mix it again in between so that it cooks equaly and voila 👌
Wer bringt mir jetzt diese #bowlofhappiness ? 😀
Ich bin das ganze Wochenende nur unterwegs 🙈 Gestern haben wir eine Planwagenfahrt gemacht😅 Richtig lustig! Wer auf dem Dorf wohnt, der sollte das mal organisieren 😂
Ich muss jetzt schon wieder los 😁 Daher wünsche ich euch einen RUHIGEN Sonntag😘
Buongiorno a tutti 🤗⛅️ #Pancake 🥞🐹 con farina 🌾 di #Kamut Khorasan integrale , #lenticchie rosse, #miglio bruno integrale e #castagne 🌰; spicchi d' #uva 🍇 nera e bianca "galletta" divisi a metà nell'impasto.
Topping di crema di #mandorle sgusciate bio "Amandino" @damiano_organic e mezza #susina 🍑 gialla con all'interno una #mandorla .
Vi ho messo le foto da varie angolazioni ed anche il video.
Macros : C:67 P:33 G:9
Guten Morgen #fitfam 😊
Ich bin motiviert für den Tag heute 😁 ich rocke nochmal die Arbeit neun Stunden und dann geht's in Richtung Urlaub für mich ☺️ Hier mal ein #abscheck von Freitag Abend 22Uhr 😁
Die Abs sind natürlich nur da, weil Schokolade ja auch rechteckig ist und dann quasi die Form der Abs macht. Ist ja wohl logisch oder? 🤔
Auf jeden Fall will ich mal eines los werden: ich habe, seitdem ich mich einmal pro Woche wiege ca. 3kg zugenommen insgesamt in knapp 2 Monaten. Finde ich das schlimm? Überhaupt nicht! Im Gegenteil, es gefällt mir super! Meine Form war noch nie so gut wie jetzt finde ich. Ich habe abnormal geile Trainingseinheiten, steigere mich in fast jeder wie ihr wisst, meine Adern sind mehr vorhanden denn je und auch die Definition ist meiner Meinung deutlich besser! Ich liebe meine Form aktuell und bin rundum zufrieden! Laut KFA Messung habe ich auch Muskulatur aufgebaut und meinen Köfperfettanteil gehalten. Wasser ist natürlich auch mit dabei, da ich wieder kontinuierlich Kreatin supplementiere. Von daher ist mir mein Gewicht egal und die Zusammensetzung ist viel aussagekräftiger. Ich habe mich lange genug von Zahlen bestimmen lassen, aber jetzt höre ich auf meinen Körper und gebe ihm das, was er verlangt 💪🏽 ich will meine Kraftwerte um Längen schlagen! Damals wollte ich zu Beginn meines Trainings die 100kg beim Kreuzheben schaffen, nächstes Ziel sind dann die 150kg 😁 bei den Squats wären die 100kg 5x5 noch mein Ziel dieses Jahr. Nur mal als Beispiel.
Was ich sagen will: niemand sollte sich über eine Zahl definieren! Die einzig wichtige Zahl ist, dass mindestens ein Peanutbutter Cup Ben&Jerry's Eis im Gefrierfach steht 😂und damit schönen Sonntag euch und bis heute Abend 😊
Mehr Motivation gibt's bei ⤵️⤵️⤵️ @benandjerrys.princess
@thefitpilz ⤴️⤴️⤴️ Sponsored By @bulkpowders_de
Q U A K E R O A T S 🍜
🇫🇷 De nos jours les flocons d'avoine sont de plus en plus présents sur les réseaux sociaux en lien avec le fitness. Mais qu'est ce qui en fait un excellent aliment?
Tout d'abord, ils contiennent beaucoup de fibres (9g/100g) sont une excellente source de glucides lents. Ainsi, ils sont rassasiants et retardent la sensation de faim. De plus, les fibres contribuent au bon fonctionnement du transit intestinal.
Enfin, il est important de savoir que les flocons d’avoine sont riches en vitamines B dont l'un des rôles est de transformater les glucides en énergie !
Et vous, vous en mangez souvent? ✋️
🇦🇺 Nowadays, oatmeal is increasingly present on fitness-related networks. But what makes it an excellent food?
First, they contain a lot of fiber (9g/100g) are an excellent source of slow carbohydrates. Thus, they are satisfying and delay the feeling of hunger. Moreover, the fibers contribute to the good functioning of the intestinal transit.
Finally, it is important to know that oatmeal is rich in B vitamins, one of the roles of which is to transform carbohydrates into energy!
And you, you eat often? ✋️
Cooling down on edible water to replenish & rehydrate at @zerogravitydubai Pool Party #Brunch !🍉😋💦👯because that's what weekends were made for!🙌🎉🤷♀️
It's pretty easy to get overwhelmed at all you can eat breakfast buffets😍🐷 A few tips that work for me and should help keep you from going over board with all the food are: -
1️⃣Volume: Start off with filling half your plate with salads/veggies🌱. This helps create the illusion that you're eating a lot for very little calories!
2️⃣Protein: Pick your favourite lean source of protein as a base (i.e. Meat, fish, egg) and fill 1/3 of your plate with that.🍳
3️⃣Leave about a 1/4 of your plate to have a bit of whatever you fancy! 🌮
These three things will help get those all important nutrients in whilst filling you up and keeping you full without overdoing it on calories too much!✅🔢. -
4️⃣I then usually have a portion of fruit🍓, and pick one dessert that I really fancy!🥞 That way, my sweet tooth is satisfied too, and I'm content! 😊.
What's your favourite thing to eat at brunch? •••••••••••••••••••••••••••••••••••••••
Buongiorno e buona domenica a tutti😘
Quanto mi mancano i miei pancakeeee, da domani tutti i giorni 😏😂
Colazione con gallette di farro, yogurt skyr🥛Cremina al cacao 🍫 @perugina burro di arachidi 🥜 @prozis e marmellata hero light alla fragola 🍓 e a parte un caffè ☕️
Buona colazione 😘
My physique update 12 weeks post competition! So, I will admit, it's been a bit of a roller coaster. Mentally, physically, emotionally; it hasn't been easy, but I feel like I have finally reached a turning point with all of this.
12 weeks post competition---My weight has consistently been 125/126. For a long time, the scale was ticking upwards each week, but at this point I am maintaining my body weight on a good amount of food (around 14 calories/pound, so in my case 1700-1800 cals), and minimal cardio (60 mins of biking per week). .
Up until very recently, I was very food focused and wanted to feel full from every meal. I am starting to feel more satiated with my meals, and not thinking about my next meal quite as often. .
Post competition I had a lot of digestive problems, and had to cut out artificial sweeteners (no more sf syrup with Starbucks, no more HaloTop or Enlightened, and even a certain brand of protein powder was affecting me. I feel like my gut is finally back to normal (not nearly as sensitive, inflamed or bloated). But, staying away from the sweeteners for the time being. .
In terms of my body image, I feel good at this weight. With my weight, I go by the way that I feel. When I was stage lean at 114, I felt sick, emaciated and lacked energy. When I was 141, I felt slow and sluggish. .
At 124-127, I feel that my body is able to function well. I am feeling---
✔️training sessions are going well
✔️strength is increasing with my lifts ✔️hormones are normalizing (aka I have my menstrual cycle)
✔️feeling satisfied with my meals (no longer having high carb days by default due to overeating, but back to having a planned high carb day)
✔️just feeling more like my normal self (creative, able to give to others, more patience) ✔️Received comments that I look better, not as gaunt, more relaxed and happy 😊 .
At this point, I just want to maintain at this weight. For the past three years, I have been dieting or gaining. I want to #liveinthegrey , and be in maintenance. But, I will share that for another post.
Starting the day with a nice talk with mum and some breakfast. For me--> soy yoghurt with honey, walnuts and chopped peaches underneath and a nougat filled croissant from the bakery nearby👌🏻
It's Sunday which means that tomorrow is Monday 😀. So today is the time to get stuff done and be ready to smash this week💪🏻
Yesterday I went to a whole body massage and I can barely move my upper body which means--> leg day here I come👽
An amazing weekend down in Melbourne for the @icn_victoria State Champs. Walking away with 5x top 4 podium finishes 🥇🏆 A HUGGEEE thanks goes out to @reece.freeman for being the most amazing human being in the world the entire weekend. From feeding me and dealing with all the stage day drama to pumping me up till I have veins exploding out of my arms it's all him. No matter what the outcome was for the day I knew you were 100% proud of me and I couldn't ask for more. Could not ask for a more amazing support system ❤️ Time to get back on the grind for @icnqld in 2 weeks 🙈💪🏽
6 months of change.
I came back from America weighing 124kgs. I had decided before i left that i would start tracking my macros. 6 months later and im down to 103kg. I have always trained my ass off, but my ass had never come off.
Untill i started taking notice of how many calories i was putting into my body.I still eat the same things i always have, except i now know when i cant have that icecream or extra large serving at the end of the night. I am accountable for everything.
No magic pill, no avoiding carbs or fats. No fad diet only drinking fibre shakes. The main thing is getting enough protein each day and trying to find those macro valuable foods that can help you round out meal and fill you up. It seems too simple but for me it has worked.
Special shoutout to @ness_n_around for always preparing my wonderful food and putting up with me. @paul_strengthcoach @360strengthperformance for designing my programs to take my stregnth to the next level now to bulk back up before i get kicked out of the dline club😂 #bodytransfermation#fitfam#flexibledieting#macros#iloveicecream#trainmean#liftheavy#onlythestart
Haven't posted a good pic in ages because I generally just eat my prep, but I found prep available outside of my lunch box 🙃 the empanada just added something extra for my photo cause let's be real, chicken and salad is chicken and salad 😂 (yes I'm @eatstreet for the second day in a row)
Happy Sunday everyone 😘 enjoy the rest of your day. lets get ready for another week. And can I just say how much I appreciate you all for being with me from the beginning and having faith in what I do and preach. I promise you the results will come this is a lifetime guarantee and a lifestyle change . Remember if you need ANYTHING from me message me whenever and however many times you have to 💜✨ email@example.com
‼️DUMBBELL FULL BODY WORKOUT‼️
( @cartergood )
The majority of my posts tend to be about nutrition. Reason being, when it comes to losing weight, diet is much more important than working out.
But that doesn't mean working out isn't important too!
I like to think about it like this —> nutrition is (mostly) in charge of HOW MUCH weight you lose, whereas exercise — specifically strength training 🏋️♀️ — is in charge of the TYPE of weight you lose.
See, you could lose weight without working out, but you wouldn't just lose fat. Chances are, you'd end up losing lean muscle too...
And believe me when I say the last thing you want to lose is muscle! Not only does it look good 😉, but it also plays a significant role in helping you maintain a healthy metabolism 🔥
That's one reason why you see folks trying to lose weight with diet alone stall out 15-30 lbs from their goal. At that point, the number of calories they need to consume to continue losing just isn't practical 😰💀
So moral of the story? Get your diet in check, but start lifting weights, too!
- - -
The workout above is one that I often recommend to folks just getting started. Reason being, none of the exercises are too complicated, and if you have a set of dumbbells, you can do it from home!
Notes for the workout:
➡️ Use a weight that's challenging, but not so heavy that your form breaks down
➡️ Rest for 60-90 seconds between each set
➡️ Do this workout, at most, three times a week on nonconsecutive days (ex. Monday -> Wednesday -> Friday)
➡️ Each new workout, you should try to slightly increase the weight, number of reps, or improve your form on each exercise
Sunday begins a new week. Still not sure what kind of program I want to do but I'll start with running and finishing up the last 2 weeks of #zuzkalight BBL program and figure it out from there. ❤ #HappySunday
Found this limited edition "Flavors of California" Strawberry flavored KitKat. Apparently these were made for only a month earlier this year before they were discontinued, so I was lucky to come across a full case. Usually I'm not a fan of strawberry flavored stuff, but these were actually really good. Glad I got the chance to try them. #food#instafood#kitkat#strawberry#california#yummy#strawberrykitkat#flexibledieting
PLANNING and PREPARATION
Preparation and organisation is paramount to you achieving your goals regardless of which area of life it is. Lets apply it to meeting daily calorie or macronutrient goals consistently without planning; this would be very challenging.
Meal prep doesn't control your daily free time and have to demand a silly amount of hours of your time. Yes you will have to spend time planning to ensure you succeed, but spending over an hour everyday day of the week is unnecessary and there is a more efficient way to get it done. It is also much easier to monitor and track daily intake and overall numbers when you cook and make your own meals, rather than guessing 3 meals a day that you eat out at various restaurants. You may have a good idea about what you are eating when eating out, but you will never fully know as if you cooked it yourself. You can eat out of course, but make sure you align your expectations on results. The less food you prepare, the greater room there is for variation in your daily intake, and your results and progress.
I know exactly how much of every ingredient I put into this omelette. Because I made it. If I ate it out, I would have a rough idea, but not 100% in terms of quantity. And yes, quantity DOES matter. Consistency matters. #bodybuilding#gains#gym#ripped#shredded#physique#fitspo#iifym#motivation#gymlife#aesthetics#swoldier#diet#beastmode#workout#flex#flexibledieting#fitspiration#beast#bodybuilding#happy#grind#muscle#smile#abs#doyouevenlift#fitness#fitfam#fitnation#fitnessmodel
Today I was privileged to have a booth for my company @hemolifecollection at the @hopeforhemophilia fundraising walk/run for people experiencing medical crises
A year ago I had a vision to help people change their mindset while going through medical adversity and today it felt amazing to see people embracing the culture of #hemolife
I can't wait to see how our team, organization, and community evolves over the next few years 💪🏻💉