Cutting VS Bulking by @musclemonsters
A successful bulk is simple: stay in a slight surplus, eat enough protein, aim for progression, and do more work gradually over time. When the goal shifts into fat loss, only a handful of things will change.
Calorie Deficit: if we want to lose fat, we must be in a negative energy balance, meaning we’ll have to consume less calories than we’re burning.
Protein Intake: The science is pretty clear that we don’t need as much protein as we once thought (0.8-1g/ lb will suffice)…but here’s the kicker: a study conducted by AUT University concluded that energy-restricted athletes will need a bit more. The consensus is that somewhere around 1-1.4g per pound of fat free mass is necessary to maintain muscle tissue when dieting.
Train for Strength: Decreasing intensity while in a caloric deficit is the fastest way to end up skinny and weak. The reason for this is simple: if we train with light weight for an extended period of time, we lose the strength and size adaptations we worked so hard for. We can (and should) reduce volume, but never intensity. The best way to maintain strength is to train as heavy as you did to develop it. The better we do at maintaining strength, the more muscle we can retain.
Less Volume: Fact is, we only require a fraction of the training it took to build a muscle, to maintain it, and anything else is just unnecessary stress placed on the body that could impair recovery, further. Bottom Line: Training volume can and should be decreased when dieting. If you’re currently doing 5 sets of squats, cut that down to 3 sets when dieting and so forth. Maintaining an adaptation can be done with as little as 1/3 the training it took to achieve it so don’t be afraid to train less, over time.
🥗 6 MORE Calorie “Free” Veggies! 🥗
🙌🏼 Yesterday I posted about 6 calorie “free” veggies — if you want to see them, check out last post — and because I received such a great amount of support on that post, we’re introducing 6 MORE calorie “free” veggies right now! Let’s dive in…
😉 When I say the term “free” veggies, I’m not referring to veggies that have 0 calories. Sorry! But bare with me.
🥒 I’m referring to veggies that are: 1️⃣ Low-calorie 2️⃣ High-volume 3️⃣ High-fiber 4️⃣ Require more energy to digest than other foods with the same number of calories.
💚 Now, the reason I call them “free” veggies is because while they do contain calories, I don’t always track them in my macros. And, if you’re dialed in on your nutrition and making progress, you might not need to track them either… here’s why:
🙉 I’ve never heard of someone not losing body fat (or gaining body fat) because they ate too much red onion. Have you? And while the calories exists, there so negligible in your daily routine that spending the 20 extra seconds to track 22 calories in 1/2 cup of red onion, or 14 calories in 1/2 cup tomato isn’t always necessary. Especially when you’re making progress.
👍🏼 Plus, the other reason why I refer to them as “free” veggies with friends, online coaching clients, etc is because it incentives you to eat MORE of them! And seeing as veggies (micronutrients, vitamins and minerals) are often neglected, this is an easy way to get more food in your diet, save more time and feel less guilty about eating more!
😊 Hope this makes sense, and that you enjoyed this post! If you liked these 6 “free” veggies, comment “🍓” and I’ll make a post tomorrow about 6 insanely low-calorie fruits! Cheers!
ONE PAN HONEY LEMON CHICKEN ASPARAGUS Recipe By: @cafedelites . More on @cafedelites INGREDIENTS: Olive oil cooking spray 4 boneless, skinless chicken breasts ¼ cup freshly squeezed lemon juice ¼ cup honey 1 tablespoon low sodium soy sauce 1 tablespoon finely chopped garlic 2 tablespoons fresh chopped parsley, divided 1 teaspoon Kosher salt (or more to your tastes) ½ teaspoon cracked black pepper 4 bunches asparagus (24 spears), woody ends removed 1 lemon, sliced to garnish INSTRUCTIONS: Preheat oven 200°C | 400°F. Spray a baking sheet with cooking oil spray and place the chicken on the sheet. Combine together the lemon juice, honey, soy sauce, garlic, half of the parsley, salt and pepper. Pour three quarters of the honey lemon mixture over the chicken. Arrange the lemon slices over the top. Season with extra salt and pepper, if desired. Bake for 20 minutes, or until the chicken is cooked through to your liking. Arrange the asparagus around the chicken. Pour the remaining honey lemon mixture over the asparagus; season the asparagus with salt and pepper. Return to the oven to grill or broil until the chicken is golden and cooked through, and the asparagus is cooked. Garnish with the remaining parsley. Serve with a side of rice or potatoes.
💥3 Weight Loss Secrets You Should Know!💥
💥Active link in BIO.💥
#1 -good posture, tight pants, my body. #2 -bad posture, tight pants, still my body. I have insecurities and take unflattering pictures. Social media is all about angles and trying to make everything look perfect.... it’ll tear you apart if you feed into it too much. Though we are gradually changing our outer appearance with healthy eating and fitness, it’s the inside that really counts. Rather than looking for validation in others, the comparison we should make is with ourselves, asking: Am I a better person today than I was yesterday? What can I do today to become a better person tomorrow? We need to be content with the skin we live in, our challenge groups aren’t solely about looking better, it’s also about feeling better. Giving you tools to love yourself and to be confident, you are worthy and enough!
This time last year the media coverage was getting big again while I was preparing for the end of my year of spuds! This was from an article in Australia’s biggest news website @newscomauhq “One thing that always comes up is people think what I’ve done is really extreme. I’d like to point out weighing 151.7kg is pretty extreme. Being overweight, sick and depressed, that’s an extreme situation to be in and I think desperate times call for desperate measures,”
Day 58: One more final to go. Hit the gym with @ak_chris for some class we had no idea would attempt to kill us. 😅 We ain’t no b*tch tho. 😂✊🏾 now time for a shower before I knock this final out🙏🏾😭