BULKING VS CUTTING
Want to Pack on Lean Muscle or Shed Body Fat?
Follow these tips below to Correctly Bulk or Cut👇
✅Caloric Surplus: In order to build lean muscle and put on some weight, increasing the amount of calories you eat in a day is a necessity. Try adding 300-500 calories to your daily calorie maintenance👍
✅High Protein: Protein is THE KEY to muscle growth. 0.8-1.0g per pound of body weight should be your target daily amount.
✅Increase Carb Intake: Carbohydrates are the body’s preferred energy source due to them being digested and burned quickly. They give you great bursts of energy but Tread carefully with carbs though because any carbs not burned for energy become stored as fat, which you do NOT want.
✅Progressive Overload: When looking to change your body, you should always be progressing with your weight. Increasing the weight, doing more reps, and getting stronger, leads to muscle growth and you getting bigger.
✅Consistency: Make sure that you hit your macronutrient benchmarks everyday, and don’t miss your training days. This absolutely determines whether or not you make any progress every given day/week.
✅Caloric Deficit: In order to lose weight/body fat, you must function on a caloric deficit day-to-day. Remember to take a slow and gradual approach to cutting calories because there are no HEALTHY quick fixes for fat loss.
✅High Protein: Consuming mass amounts of protein is INSTRUMENTAL when cutting. The goal should be to consume 1.0-1.2g per pound of body weight to maintain muscle, because you will lose muscle if you are not consuming enough protein.
✅Decrease Carb Intake: Decreasing carbs lowers insulin levels, which causes your body to burn stored fat which leads to weight/BodyFat loss. Carbs should be kept as low as possible during a cut.
✅Progressive Overload: Like Bulking, progressive overload is very beneficial. Increase your weight and the reps to get stronger and build more and more muscle.
✅Consistency: Eating correctly is of the utmost important during your cut. Limit the number of cheat meals to 0, and hit your macronutrient goals every day.
Follow these and enjoy your new and improved body💪
One heartbeat. That’s the phrase that comes to mind when we look at this picture. A community of people, from all walks of life, with the same goal and determination to get there. Books on culture will be written one day about what you all have created, because there is nothing else like it. So, from the bottom of our hearts, thank you #LegionofBoom
. It’s always such an incredible time getting to meet and talk to you all. We hope you had fun and thank you for making #SummerSmash2018
unforgettable. #iam1stphorm #1stphorm #LegionofBoom #Phamily
How to Increase Testosterone by @peter_bowman
Implement these lifestyle changes if you want to increase and optimize your testosterone levels naturally! Test boosters are not beneficial and definitely not worth the money 💸. Lifestyle habits will far surpass any supplement on the market. -
Start by trying to optimize your sleep especially of it is something you struggle with. Having a regular circadian rhythm will do wonders for your overall health! Try cutting caffeine after 2pm, and getting off up the computer after 8pm. Getting adequate sleep has been proving to boost natural test levels! 😴💤
Fats aren't the enemy. Healthy fats and dietary cholesterol (eggs) will help optimize testosterone. Definitely don't want to drop your fats too low when dieting, I think healthy fats should be a minimum of 15-20% of your caloric intake! 🥚🥓🥑
Implement proper resistance training 3-4 times a week! Resistance training regularly has been shown to aid testosterone levels as opposed to aerobic exercise 💪🏻
Avoid processed foods and focus on eating a healthy diet! A healthy diet can do a lot more than you may think. A diet thats high in processed foods can kill hormone levels and leave you feeling run down. Some "junk food" is okay in moderation, but just don't make it the bulk of your diet 👌🏻
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Meatless Monday. I switched up our normal sandwich(kids) & salad(me) lunch routine. Today we had bean and rice bowls. The kids had it with lots of cheese and I loaded up on roasted red peppers, cilantro, and fat free Greek yogurt. Easy to assemble, hot, and filling.
A rose between two thorns 😉😂, I would like you guys to meet @marjohn_abelardo
the big bro who will always push me that extra few reps and @shannonporterfitness
my manager who I ask to take photos Of me at work so I have better content to post and not just selfies 😂 these guys are great, make sure you go give them a follow 💪🏼💪🏼
Best part about traveling, training in different gyms....Quads in Chicago is second to none, real training and real people 💪🏼
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If you do not have an freedom wholesale account already and want to grab one so you can order too ... just let me know. This will sell out like lightning 🌩 and I don’t want you to miss out. 🤷🏼♀️ Can I just say how much I love “super awesome power" food nutrition our global company offers!?!? They're my online grocery store of choice and have been for over 4.5 years for me, my family and all my global friends!!!! 🙌🏻 They are continuously surprising us with the most delicious flavors on the planet! So many fabulous choices ... I am NEVER BORED with my protein meal replacement shakes!! I literally crave them !! Currently on my shelves:
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And I mix & match them for even more mind-blowing flavors!!!! I seriously have retired my froyo addiction 🍦 and swapped for these fat burning, muscle building, goodness !! DO NOT miss out on life by not feeling and looking amazing just because you’ve told yourself the story that you could “never do the shake thing.” I challenge you now to prove me wrong!!! Skeptic to skeptic ... #proteinshakes #leanmuscle #weightwellness #nutrition #nutritiousanddelicious #fuelforlife #shake #summerbody #seasonalshake #limitededition #limitedsupply #yummy #fatburning #musclebuilding #glutenfree #soyfree #allnatural #noartificialcolors #noartificialflavors
Postpartum blood clots left my legs in a state of disrepair. They required extensive vascular surgery to repair, which resulted in the loss of just about all the mass. The permanent muscular and nerve damage stemming from the surgery left them weak and, for a while, unusable.
Over the few years I have had to dedicate a lot of my training towards my legs. Trying to build back the muscle and regain my strength.
Are there days where my legs hurt so bad I can't walk, yes. Are there days where I have wanted to cry and quit, oh gosh yes! But nothing great ever happens from a place of comfort.
Our comfort zone is a failsafe for our body. If you want real growth and to meet your goals, you have to step outside that place of security and experience life you've never known. Outside of what we have always done is where we find what we've never had.
Each day is now another chance to push my limits just a bit further to see what's on the other side. Blood clots may have had me down, but they didn't take me out! So I keep working.
Today, my phlebitis flared up. It’s painful, hot, swollen, tender to touch. I had to sit with heat on my leg and I’ve been walking much of the day. I cannot lift heavy or put a lot of strain my my veins. I am not going to risk more blood clots! But that doesn’t mean I do nothing! It just means I have to be smart!
#failsafe #musclebuilding #recovery #bloodclot #postpardum #rebuild #renewedfitnesswithliz
Chest exercises for growth ✔️✅✔️
1. Shoulders retracted and glued to the bench
2. Hands and elbows lined up in a vertical line
3. Dont flare the elbows
Feeling run down? Do you need to begin this week with a boost of energy?🏃♂️
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I may not be there yet, but I’m closer than I was yesterday. •
Did a lil bit of everything today. Arms, chest, core and cardio. (Standing wheel roll out, it’s a killer). Transformation Tuesday tomorrow!!! Wait for it 🤪
I am not sure there is anything better than overnight oats and @chaddriscoll
gives us two great options. Check them out 👇🏻. #Repost @chaddriscoll
BEFORE YOU GO TO BED!
Double tap if you want to try this! Follow @chaddriscoll
for more crazy awesome fitness tips! -
These overnight oats are incredibly easy to make and super convenient in the morning when you don’t feel like making breakfast.
Mix your favorite fruits and toppings, but this is one my favorite recipes. Enjoy resting while your breakfast is being made. Just make sure you stick it in the fridge after you prep!
Tag your roommate to make this for you!
With the general back area upper or lower being the most prone to injury during training it is so important to stretch and mobilise these areas, here are some of my favoured lower and thoracic mobility exercises to ease the body into your training session or general day!
Tag anyone below that might find these useful, or have a go yourself to improve mobility and have a good old stretch
Hip/lower back mobility.
Thread the needle.
C to T back rotation
Please note these videos have been sped up to fit instagram, do every movement slow and controlled and I’m sure I have messed the technical names up bit you get the idea!
🍩Flexible Dieting🍎By the man, @musclemonsters
! If you aren’t following him, what are you waiting for!?🤷🏼♂️⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚨PLEASE READ THIS🚨
Flexible dieting has been bastardized by young wannabe fitness professionals who watch too much YouTube. Ask any of them and they’ll tell you that, “as long as it fits your macros, bro, you can eat it.” Truth is, flexible dieting isn’t quite that simple… you see, a proper flexible dieting approach isn’t just about macronutrient intake. If you’re not accounting for micronutrients (vitamins and minerals) and fiber, your shit is broken. The goal of Flexible Dieting isn’t to see how much junk you can fit into your diet, but rather, it’s a calculated approach that allows dieting to be a bit more enjoyable while still reaching your goals – that, and not wanting to jump off a bridge anytime you have a donut.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m trying to go lower on my box squats this week with 225# 3 sets of 10.
2 years ago my back could not support this much weight!!! 👏🏼 I couldn’t lift it off the rack slightly!
This is HUGE for me!
Why you should weigh your food!
Before I get into this I will say If you have a past of eating disorders or obsessive behaviors, then weighing/tracking your food could lead to a bad place so dont
If you are counting your macros or calories, but you are just guessing as to what you are eating potion wise, then you will not be accurate or consistent. You can’t just log “medium Apple” and call it a day, because everything has different weight and sizes. One Apple could be 70 calories, while another is 130
It sounds tedious to weigh your portions, but it truly pays off and you begin to gain the knowledge of what certain portions of food weighs just by looking at it. This way you eventually won’t have to weigh everything you eat
If you aren’t seeing the Progress you want with tracking, then I suggest buying a cheap food scale and go from there! When I first started weighing /tracking my food I was shocked at the portions/calories of foods! It’s eye opening.
ALL ARE WELCOME!!!
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Presses ⭐️ The best way to get rid of other kinds off press, like mental 👍🏻
How to Progress onto L-Sit Holds.
1 - Feet on Ground: start by sitting on a ledge or edge of a stable chair, push down against the surface to bring your shoulders away from your ears and to lift your bum of the chair keeping your feet flat on the floor out in front.
2 - Single Leg Raise: doing the same as before to push your bum of the chair, raise one leg up to hip level and hold for a few seconds. Alternate legs each time, this should engage your core due to the balance required.
3 - Tuck Holds: start with feet closer to your body and again push down on the surface to lift your bum of the chair but this time try raise both feet off the ground while keeping your knees bent.
4 - Tuck with Alt Leg: in the same tuck hold position practice fully extending one leg out and holding it to engage your core muscles even more. Swap legs each rep.
5 - L-Sit Holds: when you are confident with the previous exercise try extending both legs out at the same time. Alternatively going straight into an L-Sit by having your legs fully extended to begin with.
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