Now we know building muscle requires excess calories and protein in order to achieve our goal. The downside of that is we are also at risk of gaining fat if or surplus is too high. It's a common practice for most people to really pay attention to their diets when looking to lose weight and shred some fat. But soon as it comes time to gain some weight they get flexible, much, much more flexible. Portion sizes and any form of tracking goes out the window and eat everything in site is usually the dietary practice. This leads to weight gain sure, but the wrong kind... muscle can only be built a lot a particular rate, attempting to do it fast just leads to getting fat. What are we to do then? After bulking and cutting many times now, I've come up with some strategies to ensure you get the best results and stay lean. 1. Track Gym/ strength performance as prime as Goal.Instead of focusing on seeing the scale move as fast as possible, concentrate on seeing your numbers in the gym progressing. Get yourself a proper training program, record your workouts and focus on improving every week. That way you have something to focus on besides the scale as it shouldn't be changing more the 500g a week tops... 2. Take measurements, whether it is photos, fat callipers or good old tape measures as extra forms of tracking towards your goal. Gaining cms on your biceps and quads are much better than gaining them on your waist. Photos also say a thousand words and can be very helpful, especially comparing month to month. 3. Gain slowly and consistently. Tracking your calories and macros while bulking is still a must! Of course, you can be more flexible and have larger ranges. But the same rule applies as when dieting, if you don't track, dont expect results. You don't know you in your slight 250 calorie surplus or 1000 over gain fat like a bro. The key is CONTROLLED surplus 10-15% surplus of calories is all you will need. 4. Get ACCOUNTABLE. Hire a coach; even I have one. Not because I don't have the knowledge or capacity to do it on my own. Because you need someone to have no emotions involved in making the decisions. Are you gaining any weight? No then up calories.
185 X 2 X 2 and 155 X 3 X 6 🤓 Last time I hit 185 was for my 1rm and then I got injured🙃 Originally was going for doubles and that's it...but @sammy_rod95 didn't record it the first time and I just had to try a second time! Ty @jvbfc @connrobrien
I couldn't let the rain get the best of me so I caught up with my favorite yogi @adrienelouise and started her #yogarevolution . It is the perfect practice for days I am not sweating it out at Boot Camp @crosstrainingcenter. 🙏🏻🏋🏻♀️🏃🏻♀️💪🏻
Meal prep Sunday 👍 for week 3 of the #12weekchallenge I'll be having salmon or tilapia w/ quinoa, roasted rainbow carrots and zucchini. Also prepped some green juice and overnight oats for breakfast tmr! - This past week has been crazy and I struggled to fit in all my runs, so I really gotta up my mileage next week to stay on track for my half marathon training! Today I fit in a quick 1 mile run, had a belated bday lunch with fam, volunteered for 4 hrs, grocery shopped & meal prepped all before 8pm. I'm gunna try to ptfo by 9:30pm tonight cuz I'm waking up at 5am again tmr 😿 goodnight #fitfam ! Hope you all had a great weekend ✌️😴💤
I had to #repost this because it's definitely something to think about. All the time I hear "I'm nervous to go to the gym and workout by myself". Honestly, gym buddies are great for helping you stay on track. On the other hand, relying on yourself to meet your goals is always the No.1 option!! Believe me when I say I get what it's like to walk into a place full of jacked people looking amazing when you're not even close to where you want to be. What you need to remember is that you're there to do great things for your body and mind! A quote that I like to remember is: "those who mind don't matter, and those who matter don't mind" - Bernard M. Baruch (not by popular belief Dr.Seuss lol)
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As men we are told "it's not okay to be low" We are told to "harden up" or "get over it". Sometimes we get the old, "stop being a pussy" As helpful as these words may sound (insert sarcasm here) they do nothing to help us upgrade as men There is NOTHING wrong with expressing your emotions as a man You are ALLOWED to hurt, to feel pain, stress and anxiety You are ALLOWED to ask for help without feeling judged I still have days where I am anxious as fuck. Where I doubt myself as a man. Days where I'm just not sure But that's when I use tools such as gratitude, exercise and good friends to pull me out of the rut I look at all I've accomplished and how many mens lives I've changed The reality is, as MEN we are constantly looking to UPGRADE and become better. Not just for ourselves but for those around us too Better with our physique, mindset and relationshops This puts a lot of pressure on us. I help guys turn that pressure into diamonds Being a man no longer means being a tough fucker with no feelings. Being a man is now about being respectful, kind, generous and loving It's about balancing all of these things with strength, confidence and pride I help UPGRADE MEN. If you want to find out how, join my VIP email list here or at the link in my bio Www.tonibody.com/fatlossmyths
Even 8 year olds get what's up. . . The main idea of today's reading was....how to get stronger and more flexible for better and cooler handstands. 😂💪🏽 . . The Beginner's Guide to Handstand Pressing, available via the link in our profile bio, as well as The Beginner's Guide to Handstand & The Beginner's Guide to Starting a Yoga Practice. ✌🏽 Print and E-Books. . . Book report via @eileendelatorre 's daughter.
This is the face of a girl who just stepped outside her comfort zone and didn't completely implode 😀 I learned about an ASL mixer for Deaf people and ASL students and even though I wasn't sure I was going to know anyone, I went! One of my former classmates ended up being there too so I felt more comfortable. But still, it is always nerve-racking to walk into a situation by yourself where you don't really know anyone and have to communicate with them in a language you don't really know. TBH I didn't really have that great of a time, one girl really put a bad taste in my mouth after she wasn't very helpful or patient with me. But I said I was going to go and I did and that's what counts. #thegoallife#nsv
This message resonated with me. I am learning that I have control of my future by the choices, whether they be conscious or unconscious, that I make. So let's move forward and make our futures what we want them to be. Who's with me!?
Day 23 - Had an amazing night sleep. Body needed a good rest after full day of training👊👊. Have a few sore muscles but overall feeling amazing!💪💪. Never stop with the diet! Lunch today was chicken with steamed veggies and rice. Chest training tonight! Keep the consistency and you will hit your goals! Thanks @maxchallenge
#mealprepsunday . Even though I was sick, that wasn't an excuse to skip my meal prep. Trying Keto for a week, so I've gotta be prepared! Pork chops with broccoli and chicken breast wrapped with bacon and topped with cheddar cheese with broccoli for lunches. Made a breakfast casserole for the week as well. Ready for the week 💪🏼
Routine || Could you eat this all 4 meals a day, all 7 days in the week? I don't dread the repetitive ingredients and same preparation method actually. In fact, I dread having to grocery shop, apportion food, cook and wash. Yet, I still do it.
😏👌 • #Repost @ne_yemelisin with @repostapp ・・・ Herkese Merhaba🙋🏼Herkesin bildiği gibi son birkaç gündür bitkisel bir yağlar ve onlarda yüksek sıcaklığa maruz kalinca olusan maddelerin zararlarini konuşuyoruz😊Markette satilan fistik ezmelerinde malesef seker, bitkisel yag ve tuz bulunuyor👎🏻Bunlarda saglik acisindan zararli, bunlari eklemeyen markalari tercih etmelisiniz👍🏻 Bu markalardan biriside @fitnutfistikezmesi. Kendileriyle bir cekilis yapmaya karar verdik. Katilim Kosullari su sekilde; 👉🏻 Beni ve @fitnutfistikezmesi sayfasini takip etmek. 👉🏻 Bu gonderinin altina 3 arkadasinizi etiketlemek. 👉🏻 Bu fotografi kendi sayfanizda paylasir, beni ve @fitnutfistikezmesi sayfasini etiketlerseniz; 1 tane daha cekilis hakki elde etmis olacaksiniz💁🏼 👉🏻 Yarisma 1 hafta surecektir. Herkese basarilar✨✨
@charlottewwe today was absolutely amazing finally getting to meet you! Thank you so much for taking the time to come to meet me! I can't wait see you tomorrow at RAW in Cleveland. Just an FYI I know a great brunch place and I also manage Planet Fitness in the area if you want to get a great workout in before! Today has definitely been the best day of 2017 so far! #doitwithflair#brunch#fitspiration#blondesruletheworld