2 months ago
Don’t go through life, grow through life. ~ E.Butterworth Always demand more from yourself, force yourself to grow! This can as simple as joining a gym, meal prepping instead of eating out or making adjustments to let go of habits that hinder your personal growth. Making small changes are what lead to big results. #letsgrow . Shoulders🔥 Started with side laterals machine and partial side laterals with dumbbells, dumbbell press, rear set flys with these single and reverse flys. . . For personal training direct message or email me for further info: slots limited✨ . For online training/ monthly follow ups💪🏽❤️ check out the highlights for more info or dm me🤗

2 months ago
ⒸⓄⓁⓁⒶⒼⒺⓃ 💁🏼‍♀️ ᴘʀᴏᴅᴜᴄᴛ REVIEWERS ɴᴇᴇᴅᴇᴅ $80 For 30 day Ease joint pain Reverse signs of aging Helps build muscle Improve gut and brain health Increase length and strenght of hair& nails #Collagen #growhairnatually #buildmuscle #productreviewer

2 months ago
What is this you ask? It's the back of my knee after acro class! I was initiated into the world of net burns today. Probably the first of many to come. #circushurts #acro #circuslife #fluffyandstrong #gymtime #selfacceptance #bodypositive #bodyacceptance #strongwomenlifteachotherup #exerciseformentalhealth #buildmuscle #strongnotskinny #progressnotperfection #strongisthenewskinny #fitnessjourney #fitatanyage #strongmom

2 months ago
Need help with setting up your diet and routine for your goals?  Follow  @workoutput.school for daily motivation content Credit by  @apfau - The tricep has three heads including the lateral head, the long head, and the medial head. Although you can emphasize different heads with different variations of exercises, all three heads will be involved to some extent in tricep exercises. Additionally, if you’re focusing on plenty of compound movements such as chest presses and shoulder presses, you’ll already be getting a good amount of tricep work. - The lateral head is the most visible head. Tricep pushdowns with a bar primarily hit it. Dips are another exercise for this head. The long head is the back portion of the tricep which is primarily hit with overhead exercises. The medial head is the least visible and sits right below the long head. Tricep pushdowns with a rope, instead of a bar emphasize it a bit more although any tricep pushdown will still hit both heads. - Overall, all three heads have a similar function so you’re probably already hitting each to some extent. If you find one area is lagging, you could look to incorporate more exercises for that head. - - #pfaufitness  #fitness  #bodybuilding  #gainmuscle #buildmuscle  #triceps  #biceps  #workout  #gym #exercise

2 months ago
⁣ Having forearm strength (whuxh will increase grip strength) means you have the ability to pick up heavy stuff and move it around. Gone are the days when kids used to have to carry their mums shopping bags all the way home. So this skill is getting weaker. ⁣ ⁣ Not only will training your grip improve the musculature in the forearm but help correct any muscle inbalances that could result in excess stress on the elbow joint. ⁣ ⁣ Following on from this grip tends to be most people’s limiting factor (weakness so they quit) when performing any pulling movements. Build the grip we can pull more. ⁣ ⁣ Here is my favourite grip exercise ⁣ ⁣ Wrist curls with a weight dangling from a bar. In a nutshell you twist the bar to wrap the cable around the bar to raise it off the floor. Then lower it back down. ⁣ ⁣ Try it out.

2 months ago
Comment below "SCIENCE" if you enjoy the content/post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me @body_gym.workout gym. for daily nutritional & training advice! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *BRO-SPLIT VS SCIENCE* by @oakleyoday ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So let me open up with a disclaimer that the bro-split is not necessarily bad. I still remember my old log books from tracked bro splits that I have til this day. For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What you have here is a 6 day split where each muscle group is getting hit multiple times a week. For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #skimanfactualfitness #science #brosplit #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain

2 months ago
from @petersoonfit - Protein shakes or real food, what's your preference? . I personally have protein shakes to supplement my protein intake. . TRUTH ABOUT PROTEIN SHAKES by @jmaxfitness - Protein shakes are not magical and will not just make you build muscle. - You need to go to the gym and do work. Protein shakes are simply a method to get more protein into your diet without the added fats and carbs. - If someone you know would be interested in this, then send them here. - #protein #proteinshake #muscle #bodybuilding #buildmuscle #proteinmyth #proteinpowder #regrann

2 months ago
5 Reasons You're Not Getting Results Weight loss is often a frustrating pursuit, eluding even those who eat healthy and exercise. So what gives? Why won’t the scale budge even as you put out tremendous effort? Read on for the 5 reasons that most fitness and health food lovers don’t lose the pounds that they want to… 1. Not Enough Sleep The body needs adequate sleep to support weight loss because of hormone levels. While you sleep your cortisol levels decline while your growth hormone levels increase. This balance is essential for fat loss to occur. Skipping on Zzzz’s will throw your hormones into fat storing mode, while simultaneously causing you to feel hungrier and encouraging you to eat more calories. 2. Eating TOO MUCH Healthy Food Yes, my friend, there is such a thing as TOO MUCH healthy food. Calories are Calories, eat more than your body burns and the extra pounds will add up. Control your portions, even of healthy foods, in order to make strides in your body transformation journey. 3. Not Enough Water Dehydration is perilous for fat loss. Not only does water serve as an appetite suppressant to fill your stomach and prevent you from overeating, thirst is often mistaken for hunger pains, leading to extra calories consumed and stored as fat. 4. Eating Out Too Much Restaurant food is created with consumer satisfaction in mind, and this means adding fats and sugars and salt to many of the menu items in order to produce the tastiest food possible. There is simply no way around it, that’s why Mona and I never eat out. 5. Not Enough Protein or Fiber Protein and fiber are the golden tickets to fat loss. Consciously plan your meals around a base of protein and fiber, and then add in just enough complex carbs and healthy fats to keep it well rounded. Save the bulk of sugar and fat consumption for cheat meals. #buildmuscle #musclebuilding #fatloss #getripped #rippedbody #gymmeme #gymmotivation #bodybuild #bodybuildingnation #bodybuildingaddict #fit #fitness #fitnesslove #fitnessfun #fitnessboy #fitfam #fitfamde #fitfamuk #gainslife #gainz #weightlossdiary #weightlossprogress #abworkout #sixpack #muscleguy #howtolosefat #personaltrainer #shreddedlife #f

2 months ago
The sky was so pretty this evening! It was a great night for a quick walk on the trail for cardio for the day. Good sweat and conversation with my workout buddy. Ready to work on our goals together 💪👍 . . . . #motivation #fitgoals #outsidecardio #gainconfidence #fitlifewithcj💚 #prettysky #naturepreserve #naturewalks #cardioworkouts #naturelovers #motivationalmonday #motivationaltuesday #fitpreneur #momswithmuscles #momsonamission #letsgetfittogether #gainconfidence #letsgetfit #planotx #loseinches #fitnessandnutrition #buildmuscle #healthandfitnessjourney #arborhills #challengegroup #healthresults #buildyourbody #uniqueteamfit #herbalife #arborhillsnaturepreserve

2 months ago
Abs on a #BackDay💪🏻🤓 #fitnesslifestyle #workforit #nothingcomeseasy #motivation #bodybuilding #fitnessmotivation #fitness #fitstagram #fitspiration #roadtogains🏆 #learn #grow #succeed #pushyourself #beyourself #dowhatyoulove #train #buildmuscle

2 months ago
don’t really knowing how to properly pose, but hey.. practice makes perfect? next goal to achieve: compete - figure ✨ #fitness #girlswholift #workout #fitspo #trainhard #healthylifestyle #muscle #bodybuilding #strong #getfit #exercise #igfit #girlswithmuscle #gymmotivation #fitfam #strongwomen #liftweights #buildmuscle #eatclean #progress #iifym #squatbooty #bootybuilder #gym #workoutmotivation #fitnessmotivation #flexingladies #onlinetrainer #goalgetter #npcfigure

2 months ago
@devinbernardo showin off the veins! 💪

2 months ago
We all need rest. A good nights sleep is best for everyone. Rest your mind, your muscles. Its all part of life. #fitnessmotivation #fitnessquotes #instafit #inspireothers #rest #buildmuscle #fitnessaddicts #fitnessguru #fitness #noexcuses #healthylifestyle

2 months ago
Here's a rough estimate of what 400 Calories of food looks like in your stomach. - Before you accuse me of turning to the Vegan dark side, here me out. - If you're cutting, to make dieting seem effortless, eat lots of non-starchy vegetables. They will help you feel full and make the diet much more pleasant. (This is only if you're someone who has trouble feeling hungry while dieting). - But what if you're a skinny guy with no appetite? Well, focus on each proteins and fats. I'd still advise you to get 3 Cups of Non-starchy vegetables per day, but if you feel like this is too much food, you can always blend them. If you really want to take it to another extreme, you can blend your vegetables AND your chicken breasts like my friend @adamhayley1 - But to be honest with you, I'd rather pick the middle stomach and fill it up with 1200 Calories of beef, because I love beef like Ramsay Bolton likes being a dick. - If someone you know would be interested in this, then send them here. - #macros #iifym #ifitfitsyourmacros #flexibledieting #flexiblediet #nutrition #weighttraining #HIIT #cardio #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #strongaf #pumpingiron #doyouevenlift #meatheadproblems #truenutrition #jmaxfitness #quadzilla #bodybuildingnation #meathead #screwcardio

2 months ago
#cutting #intermittentfasting #fasting #keto #ketogenic #ketodiet #ketogenicdiet #leangains #fastingday #veganbodybuilding #ketolifestyle #fit #fitfam #cuttingseason #gainmuscle #buildmuscle #musclegain #aestheticshot #aestheticarmy #aestheticaf #doyouevenlift #meatheadproblems #quadzilla #bodybuildingnation #meathead #getshredded #weightloss #weightlossjourney #fitnessgirl

2 months ago
gym.health.club Body Fat % 🔎📖🔍 . Follow 👣 @gym.health.club for daily tips & motivation .Credit 👉workout_ablity Helpful post by @skiman.factual.fitness about body fat. When we think about levels of body fat, we often just think about it from an aesthetic perspective and don’t consider the health risks of extremely high or low levels of body fat and we also don’t typically consider how we will feel at certain levels. When you’re sitting at 14-18% body fat, the thought of being 8% seems pretty good. However, getting to 8% will most likely involve lower strength levels, increased hunger, and lower energy levels. - If you’re over 30%, you’re at risk for a variety of health issues. On the opposite end, if you try to stay too lean, you’ll constantly be hungry, you’ll be tired, weak, and your hormones will be suppressed. Most males will perform and feel best somewhere between 10% and 18% (it’s higher for females) . 👥 TAG-SAVE-SHARE with someone that would find this helpful . #igfitness #fitness #gainmuscle #buildmuscle #workout #losefat #weightloss #fatloss #nutrition #burnfat

2 months ago
If I could only choose 4 exercises by @thejustinfeldman - These are mine, so what are yours? Comment below :) - And while you're still here... - I'll explain my reasoning for these specific exercises. - This is actually a pattern I LOVE to use for program design, and I think you'll some great results doing the same. - You see, in these 4 exercises I chose a vertical and horizontal movement of BOTH push and pull exercises (Yea, I know Deadlift could be both horizontal and vertical but I consider it a horizontal pull). - This allows you to get strong in all angles and directions, plus... - Each one of these exercises is a COMPOUND MOVEMENT so you'll utilize smaller, auxiliary muscle throughout the motion. - You can also get real creative with these and substitute many different variations. - I won't bore you with ALL the details (they're just exercises after all, no single one is perfect)... - But if you have any questions on why I chose any of these particular exercises, find me in the comments and we'll discuss 💪 - Peace ✌️ - . . . . #gymdud #gymstud #workoutmotivation #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #alphahero #musclegain #thejustinfeldman #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread

2 months ago
Was not able to make it to the gym this morning, but I had to get my workout in. I personally dont like working out at night. But sometimes you just gotta do what you gotta do 😊 #fitvideo #workhard #workout #fitgym #fitnessislife #nightworkout #weights #feedthemusles #buildmuscle #growmuscles #justdoit #fitfam #fitgirlsworldwide #gymlife

2 months ago
I like to do my Straight are pulldowns with a support behind my back. It prevents me from swaying, plus it isolates my back more. I’m able to feel that burn on my last. I know it looks like my back is arched to much but it’s not. It’s just the weight pulling my upper torso up. But I straighten out as I come down. Feel free to they this out. Great for them Lats 💪🏼😎🔥 Going to start filming one exercise a day. 💪🏻🤓 #fitnesslifestyle #workforit #nothingcomeseasy #motivation #bodybuilding #fitnessmotivation #fitness #fitstagram #fitspiration #roadtogains🏆 #learn #grow #succeed #pushyourself #beyourself #dowhatyoulove #train #buildmuscle

2 months ago
Need help with setting up your diet and routine for your goals?  Follow  @gym.lovres_ for daily motivation content Credit by  @apfau - The tricep has three heads including the lateral head, the long head, and the medial head. Although you can emphasize different heads with different variations of exercises, all three heads will be involved to some extent in tricep exercises. Additionally, if you’re focusing on plenty of compound movements such as chest presses and shoulder presses, you’ll already be getting a good amount of tricep work. - The lateral head is the most visible head. Tricep pushdowns with a bar primarily hit it. Dips are another exercise for this head. The long head is the back portion of the tricep which is primarily hit with overhead exercises. The medial head is the least visible and sits right below the long head. Tricep pushdowns with a rope, instead of a bar emphasize it a bit more although any tricep pushdown will still hit both heads. - Overall, all three heads have a similar function so you’re probably already hitting each to some extent. If you find one area is lagging, you could look to incorporate more exercises for that head. - - #pfaufitness  #fitness  #bodybuilding  #gainmuscle #buildmuscle  #triceps  #biceps  #workout  #gym #exercise

2 months ago
Nite Flex💪💪 #fitnessmotivation #body #nightflex #noshirt #beardgang #bald #damnhesexy #damnhebig #monday #buildmuscle #blackmuscle #fitness #bigandthick #grownmanbody #bigdaddy #kornbreadfed #instafit #getsome #physique #photooftheday

2 months ago
I was just thinking that kids are so excited to go to McDonald’s because there’s an indoor playground and how much cooler would be to have an indoor playground at library’s for them to go to instead! After kids are able to let out their energy they can unwind with a good book and relax. It’ll also teach them about having the balance between physical and mental workouts. 👨‍👩‍👧‍👦🧠🧠🧠🧠🧠🧠🧠🧠🧠👨‍👩‍👧‍👧 #families #Kids #Ourfuture #Children #Learning #Ideas #Innovation #Fitness #Bodybuilding #FitMom #FitDad #Workout #BurnFat #BuildMuscle #bodyforlife @eas @flexatronrhoden @flex_magazine @schwarzenegger

2 months ago
💥BUILD YOUR OWN PROTEIN SHAKE💥 - Shakes are a quick and easy way to get in the required nutrients to fuel a workout (pre workout) or to boost recovery (post workout).💪 - The ingredients listed above are the ones I find work well in a shake, are easy to find in stores and are wallet friendly!😃 - Instead of giving you pre made combinations, I thought it would be cool to help you create your own combination!😊 - To find out the calories and macronutrient breakdown, download an app (I recommend MyFitnessPal or Nibble) and input the details. 📲 - 💥COMPETITION💥 In the comments, list your combo and give it a name! - I will pick and feature one in my next post! - Stay Healthy 💚 Peace✌️- . . . . #proteinpowder #proteinshake #proteinshakes #buildmuscle #leangains #musclefood #dieting #diets #dietfood #healthtips #healthytips #nutritiontips #nutritious #healthyrecipes #healthyrecipe #weightlossfood #flexibleeating #flexibledieting #smoothies #highprotein #macrofriendly #macros

2 months ago
The calm inside the storm. . . #burnfat #buildmuscle #getinshape #strengthtraining #olympicweights #lift #weights #lifting #hotbody #HIIT #workout #exercise #fitness #abs #muscles #dropsetweights #dropset #dropsets #transformation #squat #bodybuilding #physique

2 months ago
Here’s a full leg day workout from today, because it’s #monday ...I did high rep, moderate weight and it was the perfect start to the week. This is what I did: ▶️Trap bar deadlifts 4x10 Superset w/ calf raises ▶️Front foot elevated split squat on smith machine 4x10 Superset w/ BW Bulgarian split squat ▶️Banded circuit: •1-leg hip extension 4x10 each •1-leg rdl 4x10 each •Pull-up 4x amrap ▶️Goblet squat 3x24 ▶️Reverse Back extension 3x15 . . There are several single leg movements in this workout, but this is great for fixing imbalances and learning stability while not pulling heavy weight. It takes focus and lots of core and glute strength. Its well worth it. . Don’t neglect the single leg movements! . If you try it, let me know in the comments below! 👇🏽 . . . . . #challenge #legdayworkout #legday #workworkworkworkwork #buildmuscle #gainstrength #burnbabyburn #hypertrophy #quads #glutes #trapbardeadlift #deadlift #splitsquats #bodytransformation #strengthtraining #mondaymotivation #fitmom #fitmomsofig #strongmom #challengeyourself #lift #womenwholift #buildyourbody #build

2 months ago
Wondering why I paused at bottom ? 🤔 Pausing at the bottom portion of the lift forces your body to recruit as many muscle fibers in your back as possible to hold the weight down, pre-exhausts your back before doing the pulls down as well as works on your grip strenght. If you haven't tried this variation, you're in a for surprise 😎.

2 months ago
Close Grip #Bench ! - Workout #4 in my Push Day Series! Close grip BENCH! If you’re looking for an amazing tricep workout and to work that last part of chest, then this is a great compound exercise. - The key to this workout is to place your hands slightly closer than shoulder width, this is to engage the triceps. Keep your elbows point towards your legs and not outward. Bring the weight down while concentrating on your triceps, reach your chest, then raise the weight back up while concentrating on your triceps. This should be done on your push day to get that last bit of chest and tricep workout in. - Push day. My push day workouts are as follows: Bench 4-6x4-6 Overhead Press 4-6x4-6 Incline DB Press 4-6x6-8 Close Grip Bench 3x6-8 Overhead Extensions 3x8 Lateral Raises 3x8-10 - I would love for feedback and questions, please! I would love to help. - Keep spreading knowledge! And keep grinding! . . . . . #matrixroutine #fitness #natty #workout #gym #motivation #gainmuscle #buildmuscle #weightloss #fitfam #workouttips #fittips #fitlife #muscle #personaltraining #bodygoals #gymtime #transformation #bodygoals #tricepsworkout #mondaymotivation #fitspo

2 months ago
Get enhanced high quality 32g of protein per serving in Premium 100% Whey Protein Isolate Plus! Now in 3lbs! Superior taste and texture in a smaller tub and a more affordable price! Premium 100% Whey Protein Plus Isolate features 32g of some of the cleanest and purest sources of protein available. Whey isolates contain higher percentage of pure protein and can be virtually lactose free, carbohydrate free, fat free, and cholesterol free. Fast acting and without fillers, Premium 100% Whey Protein Plus Isolate is a super-clean, fast-absorbing must-have in your arsenal. Get it for only Php 1,700! Only here at Nutrition Depot PH! #PremiumWhey #PremiumWheyIsolate #Isolate #PremiumWheyIsolatePlus #Whey #Protein #gym #workout #musclerepair #buildmuscle #bulkup #getripped #getlean #leanmuscle #fitness #training #postworkout #supplement #nutritiondepotph

2 months ago
#gome #kimkicksbooty #workout #burnfat #buildmuscle @delta_oceanside @supremesportsnutrition1

2 months ago
BUILDING MUSCLE by @shapeup_pakistan Last night, I posted about how you should be doing big compound lifts 80% (at least) of the time to build muscle. - This is a general rule, but everyone is different. Some people don't even need to do isolation exercises. For example, beginners can build a great body with 100% compound exercises. - I only recommend using isolation exercises on lagging body parts. So if your calves aren't growing, then isolate them. If you want your delts to grow faster than the rest of your body, then isolate them. This is how you need to think about training. Only do something if it's needed. - As you probably know, I built my quads pretty quickly due to training them 3-4x per week, but then I started doing other routines that called for leg extensions. This was stupid and not needed. My quads were already too developed for my body, so doing more quad work made no sense. So instead, I started isolating my hamstrings (which need some work). - If you're looking for a quick fix in your training, then focus on the exercises on the left and use them more often than the exercises on the right. When in doubt, just ask yourself "What would Cersei Lannister do?...and then do the opposite. - What's your favourite compound exercise(s)? Let me know below. - #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist #getstrong #muscleman #muscled #musclegain #jmaxfitness #musclemodel #musclemen #muscleboy #muscleguy #musclefit #musclekingz #deadlifting #squatlife #squatday #benchpress #benchday #deadliftday #legday #armday #chestday #backday #latspread #chinup #pullup #strongman

2 months ago
CW: 167.2lbs - On Aug. 28th I began my journey to transform my body from the inside out. Before that date I had been struggling at 178-180lbs while working out 4 times a week! I’m truly convinced that weight loss has so much more to do with proper nutrition than anything else. My GW: 150-155lbs seems that much closer thanks to Herbalife & amazing coaching. . . #bossbabe #herbaliferesults #herbalifenutrition #herbalife24 #rebuildstrength #proteinshake #herbalifemiami #herbafit #herbafitness #herbaliferesults #fitness #workout #postworkout #nutrition #wellnesscoach #buildmuscle #fitlife #herbalifestyle #fitfam #fitnessjourney #gethealthy #healthylife #eatclean #healthyeating #glutenfree #fitnessgoals #youcandoit #noexcuses #trainhard #fitspo

2 months ago
800 CALORIES BURNED! The crew was tryna bomb my selfie but I told them to hop in and snap one for the gram! 😁 fun times @orangetheory class tonight!!! 🏃🏽‍♂️💪🏽✌🏽👣 #orangetheoryfitness #cardio #weighttraining #treadmill #rowing #burnfat #loseweight #buildmuscle #winning #endurance #strength #power #sweaty #calvinkleins #pecs #abs #thighs #fitness #physique #motivation #keepburning #progress #instafit #drenched #soakingwet with @otfdenville !!! #IloveOTF #jersey #newjersey #denville

2 months ago
It's #transformationtuesday !🔥 - Just done my chest workout yesterday, yeah im a #bodyweightbodybuilder , working my way to PLANCHE now! - 🤸🏻‍♂️ My weight is 76Kg now, oh I just realize I have gained 8Kg! I started my #fitnessjourney in 2017 Feb . 🌅 so when it ends? No ! I going to maintain my six pack and stay healthy until age 60, 70, 80, until I die! I'm EXTREMELY happy for my results but I'm still not satisfy! . 🎯 My goal is to gain 11kg of muscle and get my body fat to 10% . How about you? Comment below and share with me your goals!

2 months ago
ISSA GAINZ SZN! 💪🏼🙌🏼 FINALLY after barely making weight for the powerlifting meet last weekend (😅☠️) ITSSSS TIME to make some GAINZzz BABYyy! 💪🏼👶🏼 Starting off this bulk right about 210lbs (morning weight) and hoping to get up to a new high of 225-230ish before next March for SHREDZ SZN! 🔪 MY NUMBA ONE TIP FOR GAINING MASS: 👇🏼👇🏼 👉🏼 CALORIC SURPLUS (duh) I recommend starting off with about 500cals above your maintenance caloric level and then shoot for about .5-1lbs(ish) of weight gain a week to keep it moderately lean, HOWEVER, this number can DEFINITELY vary greatly from person to person so I would say start with that and then TRACK YOUR INDIVIDUAL GAIN OR LOSS PER WEEK. This will give you a good idea of how many cals to add/subtract to reach your goalz! For example: if you find your weight isn’t changing or if you’re LOSING WEIGHT, you probably lowballed it and should bump up the cals a bit, vice versa if you see yourself gaining TOOOO QUICKLY! Macros-wise I recommend about 1-1.5 grams (4cals/gram) of protein per lb of bodyweight, about .3-.5g (9cals/gram) of fat per lb of bw, then fill the rest of your cals with CARBSSS (4cals/gram) 😋! Again, this is highly individualized and can be very different from person to person, so these are just my starting recommendations and you can adjust accordingly with how your body responds and what your personal preferences are! 👍🏼 Hope this can help some of you guys out there on the path to SWOLE CITY, happy BULKING YALL! 💪🏼 👉🏼 @xnstores 👈🏼 #TeamXclusive #TeamXN . . . #biceps #bicep #fitness #fit #fitspo #fitspiration #fitfam #bulking #bulk #bulkingseason #gains #gainz #buildmuscle #mass #big #getbig #shoulders #diet #macros #bodybuilding #physique #aesthetics #fitnessmodel #malemodel #gym #chest #teen #npc 💪🏼👶🏼

2 months ago
I AM NOT A FOOD BLOGGER! Says the girl who’s feed is mostly all photos of food. 🤷🏻‍♀️ But, I didn’t start this account to develop recipes and post pretty pictures of food. I started this account to help people. To share tips and resources to help you get healthier, stronger, improve your digestion, or lose weight. I make very little of my income through Instagram. (THANKFULLY! I pick and choose *very* discriminately what brands I promote on here.) Lately, my food has been very basic and repetitive, which feels really good for my body. I think for a while I was trying to compete with pretty pictures on here and doing my body and my digestive system a disservice. Thinking back on when I felt my best, I ate the same meals pretty much regularly. They were tasty, but not pretty or interesting enough for Instagram. And because of that, I’ve been feeling pretty uninspired to post on Instagram lately. I still want to share healthy dessert recipes (duh!), but I’m trying to figure out where to take my account next… 😕 〰️ What I do know is that I want to continue to help you individually, as I’ve been doing for the last 13 years! I’m taking on a few more clients for *online* personal training and holistic nutrition coaching. If you want guidance, support, and accountability in reaching your fitness, health, or weight loss goals, I would love to help YOU! DM me! ❤️

2 months ago
Disfrutando el proceso 💪😊🏋 . . #workoutadvice  #workoutplans  #gymhelp #fitnessvideos  #workoutvideos  #gymvideos #santiagodechile  #chilegram  #followforfollowbac

2 months ago
Work selfie 🤳. #anytimefitness #gymlife #fitness #gym #loveyourself #fitnessmotivation #bodybuilding #workout #fit #gymlife #fitfam #goals #motivation #trainhard #gymmotivation #selfworth #blackandwhite #selfie #inkedandfit #tattooed #lifestyle #healthylifestyle #muscle #bleedpurple #buildmuscle #instafit #fitspo #getfit #tattooedandemployed 💜💜

2 months ago
🔥WHY YOUR MACROS MATTER🔥 - - ___________________ Follow @nutritionculture for more fitness & nutrition info!! 💪 ___________________ Great post by @sculptedmuscle - - If you burn more calories than you consume, you're going to lose weight. This is a factual statement. The problem is that losing weight and losing fat aren't necessarily the same thing. - Losing \"weight\" will typically result in a lighter version of your current physique. Someone can lose 50lbs and still have no muscle definition to show for it. This is where the dreaded \"dad bod\" and \"skinny-fat\" body types come into play. - On the contrary, monitoring your macros the right way will help you burn fat while preserving your lean muscle mass. The result? You'll be stronger, leaner and more jacked. Although the scale may stay the same, your reflection in the MIRROR will be much different than the person who just counts their calories. - Still don't believe me? Here's another example => a Burger King Whopper Junior and a grilled chicken salad have the same amount of calories. But when you look at the nutritional value of these foods, they couldn't be more different: - The moral of the story? Your calories matter. But the quality of your calories matter more. If you're trying to lose weight, then maintain a caloric deficit of your BW x 10-12. If you're trying to build muscle, then stay in a caloric surplus of your BW x 16-18. Either way, make sure to monitor your MACROS if you're serious about reaching your fitness goals. - ___________________ Tag a friend that needs to see this! __________________ As always, let me know if you have any questions at all! 😁🤓 ___________________ #nutrition #macros #diet #dieting #dietfood #weightloss #dietplan #ifitfitsyourmacros #iifym #flexiblediet #flexibledieting #calories #caloriecounting #healthydieting #healthydiet #fatlosscoach #diettips #fatlosstips #fatloss #losingweight #fatlosshelp #nutrition #musclegain #gainmuscle #buildmuscle #cutting #unhealthy #bulkingseason #macrocounting ___________________

2 months ago
The benefits of strength training and lifting heavy weights under tension: 💪🏽🙏🐺 • • •Burn fat and build lean muscle at the same time •Boost your metabolism and mood •Sculpt your body to how you want to look •Reverse the aging of your body (natural fountain of youth) •Helps with overall health: blood pressure, cholesterol and mental health •Helps with posture •Build self confidence, self esteem and overall the way you feel about yourself •More likely to give up bad habits like drinking, smoking and unhealthy habits •I can keep going, but you get the picture • • • • #detroitstrong #detroitstrongboutiquegym #personaltrainer #grouptraining #healthylifestyle #strengthtraining #healthylifestyle #mealprep #supplements #weightloss #fatloss #buildmuscle #empowerment #selflove #perserverance #puremichigan #happiness #confidence #detroittrainer #madisonheights

2 months ago
Check out @xtremeline at their three locations: here in Sherwood Park (our favourite local supplement shop), in Edmonton and Leduc! They are always full of our favourite goodies, insanely knowledgeable, and our most important, FAMILY FRIENDLY! 🏆💪🏿 • • • #fit #supportlocalbusiness #yegfitness #fitmom #fitness #canadianfitness #alberta #buildmuscle athletes #fitfam #gymmotivation #train #bodybuilding #supplements #xtremeline #workhard #inspiremovement #sherwoodparkmoms #sherwoodparkfitness #liftheavy #speed #strength

2 months ago
⁣⇢ 🔥 BACK DAY 🔥 ⇠ ⁣ ✧ 3 x 12 wide grip lat pull down⁣ ✧ 3 x 12 close grip lat pull down ✧ 3 x 12 rear laterals⁣ ✧ 3 x 12 single arm cable rows⁣ ✧ 3 x 12 straight arm lat pull down ✧ 3 x 12 bent over rows⁣ ✧ 3 x 12 reverse flies⁣ ⁣ ⁣ I never usually do this many exercises, but I was really into this workout apparently! I lowered my weight and increased my reps today. Sidenote 💭 I am getting so much better at skipping now finally⁣ 😭🙏🏼

2 months ago
The night crew doing their #fitfam thing. Lots of energy. Great session. @kiren_atwal @healthy.wholestyle @sandy.dhesi @omaima.mohamed.754 #w12r #challenge #burnfat #buildmuscle #feelgood #exercise #fitness #fitfam #fitlife #fitspiration #fitnessjourney #hiit #strength #strengthtraining #mentaltransformation #teamwork #focus #familyfitness #grouptraining

2 months ago
Back on the gainz train. I'm up about 15 pounds in a month (back to around 200lbs), and holding some condition. My upper limit will likely be 208-210 before I start dieting again. I have about six more weeks of fully enjoying food before I start a full 16 week cut in preparation for the #ArnoldClassic Amateur. I'm shooting for an ultra lean stage weight of no less that 187-190 (2-5 pounds heavier than my last show). I'm optimistic considering how I've been progressing. Time to get to work. #gainz #gainsseason #grow #builditbig #buildseason #buildmuscle #getbig #eatbiggetbig #bodybuilder #bodybuilding #goals #getsome #getafterit #arnold #npcphysique #npcfl #mensphysique #npc #roadtopro #ifbb #dreambig #focus #determination #fitness #fitnessmotivation #mondaymotivation #monday #followmyjourney

2 months ago
That moment when you have a double shot of @bsnsupplements Endorush “Dragons Blood” and play mini golf at Universal Studios!! Damn bars kept getting in the way! Well, not anymore!!! Muahahahahhaha 🤪 But seriously, I hit them like 4 times... and I cant believe how good @ericasgirlyworld and @_cw_00 are at mini golf. I mean, they have yet to beat me, but the games are really close! We are a super competitive mini golf family I guess haha. Universal has two courses. A haunted house theme and space invaders. We have so much fun every time we go! If you ever get a chance, definitely play a round or two! #StealTheShow ---------------------------------------- 👇👇DOWNLOAD MY APP! 👇👇 Google Play -> MuscularStrength ---------------------------------------- #MuscularStrength #SHFAthlete #ShredChallenge #TeamBSN #sponsoredathlete #bsnsupplements #noxplodexe #bsnedge #ScottHerman #BestFitnessClubs #ScottHermanFitness #sixpackabs #fitlifestyle #aestheticphysique #coretraining #buildmuscle #natty #gronkfitness #neversatisfied #nodaysoff #mensphysique #instahealth #motivation #bodybuilding #healthandfitness #fitnesstips @bsnsupplements

2 months ago
When you look down and the veins in your hand are screaming you know its been a good workout! . When this first started happening to me I actually looked up to see if exercising caused this. 😂😂 I had veins in my feet and hands bulging out that I didn't even know I had. I was like what?! . Now I think it's kind of cool. I worked hard for those #veins and I love them just as much as the muscle that's come along with them! . . . . . . #swole #thepump #chestandtris #momsthatlift #bodybeast #beachbody #pressplay #nevermissamonday #phase3 #macros #leaningout #buildmuscle #burnfat #determined #beastymama #beastmode #veinspopping #pumpedup #hand #postpartum #6monthspp #iampostpartum #ilovemybody #selflove #strongmama #momlife #getsome

2 months ago
Incorporated standing dumbbell press into my workout today. I generally sit on bench but my posture doesn’t feel right. My core was more utilized when I was standing, so I’m going to make the switch 👍👊🏼💪🏼 #workout #gymlife #dumbbells #fitness #health #muscle #buildmuscle #losefat #gains