flat-belly

Chocolate Covered Mini Protein Donuts with no added sugar! #glutenfree #protein Source by proteincakery

“Same shit everyday day!” Lowcarb day 5 ! La fatigue se fait ressentir la nervosité et la frustration aussi mais ça fait parti du jeu ! Je commence à voir les premières petites étoiles à la fin de mes séries je continue malgré tout à essayer de garder des perfs correctes et les exécutions les plus propres possible Ce soir ça sera fullbody de fin de semaine un des training que j’adore histoire de relancer du sang un peu partout Petit dej similaire toute la semaine donc pas de surprise Macros ciblé à L:25g/G:30g/P:50g/Kcal 550 que je respecte au gramme près dans cette phase de test avec cette semaine lowcarb qui petit à petit porte ses fruits ! C’est là que la frustration s’efface lorsque le miroir te renvoie ce dont pourquoi tu t’arraches tous les jours ! Sur ce mes amis je vous laisse passer un bon vendredi pour moi c’est la dernière journée de boulot avant 2 semaines de congé en mode voyage (Non non je ne pars plus à Miami … Ainsi va la vie … Mais je compte bien profiter de mes cong...

LONG WEEKEND SPECIAL EDITION: . For A LOT of people dine meals and alcohol can be the primary reason as to why results are optimal or achieved when it comes to a body transformation. Their Monday to Friday could be perfect and the weekends a train wreck after a few calorie dense beverages or two followed by a mix of poor food choices. In the dieting world a restricted Monday-Friday and blow out Saturday-Sunday pattern is a common vicious cycle with lifestyle influenced choices being the crux of the issue. In regards to picking dine out meals and beverages wisely there are definitely less costly choices that can be made. Our body recognises intake on a periodic basis which is why no matter whether or not its the weekend or how clean you ate during the week – your weekend drinking counts. . Your alcohol fueled weekends or binges can counteract your weeks worth of hard work so and could be the reason you are maintaining/not losing weight. With alcohol and eating out the key is to mainta...

FUEL. This topic is one of my favorites. I love cooking and making up recipes and knowing exactly what is going into my body. I have been focusing on adding more protein and vegetables to my diet and its amazing how good my body feels when I fuel it right. When we dont fuel right (and believe me I have my cheat days too often no thanks to my sweet tooth ) we see it in our energy levels skin appearance and overall performance. I have to be intentional to make meals that are well rounded and hit the food groups I want. Smoothies are a go-to if I need an extra serving of greens. Avacado brownies are my new obsession. The list goes on! How have you guys tried to add more nutrients to your diet?!?! #fitness #nutrition #diet #healthybody #marathontraining #spartantraining #perserverance #runnergirl #train #sweat #smoothie #protein #greens #strength #recipes Source by runnershighfive

Day 11 no cheats getting easier to say no to myself and ignore what the others are eating. #ketosis #keto #ketodiet #hflc #ulc #waroncarbs #carbbackloading #carbnite #deepwatermethod #bodyio #ckd #tkd #diet #nutrition #training #fatty #foodie #instafood #fitspo #postworkout #protein #bulletproofdiet #bulletproofdiet #fat #IF #ifdiet #fasting #macros #mfp by devlin_heaven Source by ifstacking

#repost . . ..from @foodtipz – Also check @topphysiquesprograms . . Healthy Day vs. Cheat Day Are you someone that thinks being super healthy is cutting and eliminating foods and food groupsDo you aim to stick to a rigid strict clean eating plan for as long as you can and then reward yourself with a #cheat day These tips are by @equalution : be mindful of when you think youre being #healthy because you may be consuming the same #energy density as the cheat day you loathe yourself after for! When it comes to your bodys recognition of the #foods we consume your #body sees #food not as good or bad but for its macronutrient value ie #protein #fats and #carbs … While some food is more #nutrient dense than others providing the body with a number of benefits no matter how healthy something is – consuming more #calories to what your body is burning will always amount in #weightgain no matter where that food is coming from. A #calorie surplus of raw treats #chicken #broccoli a...

Last night #ifitfitsyourmacros #diet #fitness #fitfam #fitnessaddict #bodybuilding #gymmotivation #nolimits #cheatmeal #foodporn #healthyfood #cheatday #cleaneating #yummy #intermittentfasting #protein #fat #healthylifestyle #gym #foods #foodie #fastfood #gymtime #training #instahealth #followme #like4like #workout #IIFYM #diet la buena pizza casera o no? Source by monikalovegood

Post cheat meal/cheat week check. The last 7 days have been a complete write off in terms of nutritional value. But I find it doesn’t affect me as anywhere near as much since I have been doing intermittent fasting for the past 6months on a beginners level and lost about 7kg from 87- 80kg. I do no cardio just weights 3-5x per week. Here’s is what I eat during 80-90% of my week (10-20% is cheat meals): breakfast low carb protein shake with water then nothing for 6 hours. 1pm I have chicken with brown rice and mixed Veges I have this again at 5pm prior to my workout 8-9pm post workout I have a protein shake and dinner which is usually high protein with either steak chicken or salmon and moderate carbs and Veges. I have never been one to measure my daily caloric intake but will do this in a couple weeks as I slowly increase my intermittent fasting game. My fasting goal is to eventually drop to no breakfast and have only 2 higher calorie meals per day. My fitness goal is try attempt a cle...

Nutrition Simplified (Part 3) Part 3 is here! Today were looking at applying the 80/20 rule in two ways. The 80/20 rule is where 80% of the food you eat are Whole Foods from the earth that will fuel your body so you can be the strongest and most energized version of yourself. The 20% remaining are things you love to help you stay adherent! So if you apply this concept meal by meal you can see that 80% of your plate is fuel and the 20% is fun. You can still use the veggies carbs and protein concept here as well! That 20% can be whatever you want in any of the categories you want (within reason)! Fit it best for YOUR LIFE. Stop being afraid to eat the foods you like. Moderation is the key to EVERYTHING in nutrition. Alternatively you can apply this strategy week by week where 2 of the days of the week you use as a short diet break or a time to eat that burger pizza etc. Yes I am telling you to eat pizza. And Im not saying go HAM the entire day. But reward yourself regardless! The rest ...

Calculate your daily Calorie Needs There are many formulas you can use online to determine your calorie intake. At the end of the day a calorie is not just a calorie. Each individual will process food differently and absorb different amounts of the calories they consume. So no matter how accurate a formula is the only way youll know if a calorie intake suits your goals is through experimentation. The formula given in the graphic is a very rough estimation. However I do like it because it takes into account your activity levels and your goals. After using the formula and finding out your target calorie intake test it out for 1-2 weeks and monitor how your body responds. For example if your goal is fat loss after 1-2 weeks of testing out your calorie intake you notice that the scale doesnt move. Subtract the number by 150 calories and then test it out for another week or two. Be patient its not a race. It took me a few attempts to finally find my maintenance calories. I used an accurat...

Need help with setting up your diet and routine for your goals? . Follow @all_fitness_lovrs Follow @all_fitness_lovrs Credit Ann Pfau – Here are two meals that I will be eating today. My current macros are 335 grams of carbs 90 grams of fat and 200 grams of protein. Ive been on these macros for about 2 years now with the goal of maintaining my physique. My maintenance calories have substantially increased over the years as I have gained muscle and implemented a very successful reverse diet. I never thought Id be able to maintain my current level of body fat with this much food. Its like a dream come true . – Meal 1 is an omelette that I messed up when I flipped it. (The one on my story yesterday was beautiful though…cant win every flip). Its 3 whole eggs 150 grams of egg whites spinach tomato and 6 slices of 40 calorie toast. Two of these 40 calorie slices of bread are equivalent to one slice of regular bread in terms of size. I like this bread because I rather eat more slices even i...

Heres to show you that my breakfasts arent always fancy smoothie bowls sometimes its just a plain old egg white omelette with an @foodforlifebaking cinnamon raisin English muffin and @kitehillfoods cream cheese. Truth i eat whatever my body is craving. And i almost always end up with an extract handful (or two) of almonds. To some people who are dieters and always trying to lose weight this might even seem like a lot of food or just calories adding up which it probably is. If i actually counted my calories i would for suree be by 2000 calories by lunch. And let me tell you- i am NOT an active person not even exercising once a day let alone once a week. I tried eating the way i thought a normal person would eat and i couldnt even last two days. I was cranky and always thinking about my next meal. It really made me realize how locked up all the dieters must feel. You have to constantly be counting and thinking and be cautious and for what? Why do we let it take over our lives? So this ...

Cutting out meat for a day or two each week can not only benefit your health as you eat better, but also your wallet! Save Money & Eat Better: Meatless Monday- My First Apartment #Food #Meat #Protein #MeatlessMonday #Recipes #Vegetarian #Vegan #Cooking #HealthyEating Source by myfirstapt

When something like this pops up! #motivated thanku Elgymnasio for featuring me.. #Repost Elgymnasio with @get_repost Swati works out 6 days in a week and relies on high amounts of protein in her diet. She keeps her carb intake low. She’s completely sacrificed junk food and has no cheat day in her schedule but eyes on desserts for her cheat meal. Her words of motivation for you “Embrace the ultimate feeling of being fit make your workout a part of your everyday routine” #elgymnasio #fitness #workout #motivation #gym #lifestyle #health #train #stayfit #clean #muscle #gains #carbs #protein #instafit Source by cherievhdelainerqp

Last night #ifitfitsyourmacros #diet #fitness #fitfam #fitnessaddict #bodybuilding #gymmotivation #nolimits #cheatmeal #foodporn #healthyfood #cheatday #cleaneating #yummy #intermittentfasting #protein #fat #healthylifestyle #gym #foods #foodie #fastfood #gymtime #training #instahealth #followme #like4like #workout #IIFYM #diet la buena pizza casera o no? Source by cherievhdelainerqp

eBook update for those interested: Finally decided on a layout for the new eBook. Unimaginatively titled The Beltsander’s cookbook vol2 The layout will be broken down into high carb meals and desserts (perfect for post workout refuelling) and low carb meals and desserts (perfect for non training days) Of course all of the recipes should fit pretty much into anyone’s macros and nutritional goals but I feel this layout will work well for the majority of people who will pick up a copy. The layout will go as follows: 1. Low carb meals 2. Low carb desserts 3. High carb meals 4. High carb desserts 5. Side dishes 6. Take on the takeaway This book is also a lot bigger than the last. I’m hoping it’ll be as well received as the first if not better. Questions comments requests and suggestions are more than welcome as always. Love Belt… #intermittentfasting #fasting #if #healthy #eatbig #bodybuilding #nutrition #workout #leangains #iifym #ifitfitsyourmacros #fit #protein #leangainsm...