gymtuition

By Ed @edbruv FITNESS πŸ’ͺ + nutrition 🍎 + feeds πŸ₯— + groceries πŸ” + everything in between πŸ€·β€β™‚οΈ

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πŸ’ͺ Physique Update + 5 FASTING TIPS β›”πŸ½οΈ Currently sitting at 79kg and 10% bf at 6'0. Not shredded by any means but enjoying the extra calories and fullness. Gonna try to hover around 82kg by September while not passing 12%! . Now, fasting. A lot of us will be doing this for Ramadan this year or simply for an intermittent fasting diet. Regardless, here are my top 5 tips! πŸ’₯ Training. Around Iftar time, I'll be having around 600ml water, 30-50g carbs, 20g protein and 10g fat before training (E.g. a banana and peanut butter toast sandwich, greek yogurt and a bottle of water), training, and then coming back for a second, larger meal. This way I can train not too late and without feeling sick/heavy/bloated if training right after iftar. πŸ’₯ When eventually eating, balance your macros (fats, carbs, protein) to stop brain fog, muscle wastage, low energy or hormonal wack that and the following day. πŸ’₯ Water is more important than food, and don't mistake hunger for dehydration. Listen and learn from your body day to day. πŸ’₯ Psyllium husk is a fiber supplement that helps massively with hunger, and it signals your brain that you have food in your digestive system. Having this (powdered) in oats or something already filling for s'hoor is sure to curb your hunger for hours. Cottage cheese is also a slow-digesting protein, and can keep your muscles fed over hours. πŸ’₯ Get enough sleep. Shortened sleep time is associated with decreases in leptin and elevations in ghrelin which means more hunger. Hope this helps! . . #ramadan #fasting #fastingmonth #happyfasting #mensphysique #physiquemodel #gymselfie #intermittentfasting #fitnesstips #physiquecompetitor #shredlife #fitnesstrainer #musclemodel #sydneyblogger
I headed back to @sonofabakerau last week and picked up the Delica-Sea along with a Meats and Cheese board you can sneak a peak of in the back. The lamb prosciutto is a post in itself πŸ™β˜ οΈ . Now, this dish though.. it's low calorie, low carb, high protein, beaming with healthy fats and boasts prebiotics via the asparagus. This plate is titanic for health factor ⬇️ . 🍽️ Tomato, avocado, black caviar, asparagus and orange gel with lobster, prawn and mussels (gonna save you the muscles pun here). . πŸ’ͺ Another athlete pick if you're in Sydney! . . #seafoodlover #seafoods #sydneyfoodies #sydneyfood #sydneyfoodshare #prawns #mussels #proteinpacked #lowcarblife #lowcarbfood #healthyfats #highprotein
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πŸ’₯ CALORIES IN ONE MINUTE πŸ’₯ Credit: @petertzemis . A simple graphic to help you weigh up your food decisions. The intention isn't to make you feel like shit πŸ˜‚ . The intention here is to show you that by following an IIFYM diet, this graphic becomes non-applicable. Work the pizza in. If pizza's fitting your daily macro goals, you're basically in the clear and don't need to burn it off. You can roll your eyes at this graphic. . It does however become an issue if the pizza takes over your daily macro goals - this is where a slice or two or three as a cheat meal can seriously set you back and undo days of calorie deficits and good progress. Do the treadmill math. . Case in point, have your pizza every day if you'd like.. just eat a salad or two and stay low calorie up to that point and keep it in your protein, carb and fat parameters 😎 . Which brings me to this - if your weight's been stuck at the same point for a prolonged period of time and you're eating intuitively or enjoy a cheat meal, it could spell time to begin counting calories. Sure it's a bit of effort, but you can't have it all by taking shots in the dark about calories and wasting your own time when you could've been at your goal build already.. . . #iifym #pizza πŸ• #fatloss #getripped #caloriecounting #treadmill #cheatmeal #countingcalories #foodoptimising #weightlosstips #weightlosshelp #sydneyblogger #flexiblediet #flexibledieter
Sometimes the tastiest dishes are found in humble little cafes, much like @nineteen43cafe which recently popped up in Rockdale (Sydney's South). . The stand-out feed here (in my opinion) is a remix to a middle eastern classic. It's soft, sesame-sprinkled Kaak bread (traditional Kaak is usually hard) served as a sandwich with Zaatar, Haloumi Slices, Kalamata Olives & Runny Egg. The thing just melts in your mouth (courtesy of the runny egg) and the zaatar punches every flavour up a notch. I've been back here a few times in the last few days just for it! If you're in the area, get amongst it. . . #zaatar #kaak #halloumi #olives #middleeasternfood #sydneyfood #sydneyfoodie #breakfastinsydney #sydneycafe #sydneyblogger #breakfastsandwich #breakfastlover #breakfastofchamps
When you put a hole in the bubble of your old vapormaxes, you go and get yourself another pair stat. . Another addition to the growing training shoe fam - Triple Black Nike Vapormax Plus, a cross between the old school Nike Tn (PS not a lad) and vapormaxes. The support is unreal and it feels snug af, shit's hugging my foot like they were a long distance couple reuniting. . I run/walk at the very least 2 k's a day, so it makes all the difference! Also dig the all black colorway, I think at this point it's taking me 1 outdoor running sesh to turn an all white shoe off-white.. shit wasn't meant for me. . If you were on the fence about these, just try em on 🀟 . . #vapormax #nikevapormax #niketn #niketown #nike βœ”οΈ #niketalk #niketraining #nikerunning #sydneyblogger #nikelove #runningshoes #vapormaxplus
I don't think it's coincidence a lot of athletes and fitness personalities go on to lead very successful business lives and dip into entrepreneurship - whether it be @therock , @schwarzenegger or countless IG fit folk. . Building a body develops a patient and nurturing sorta discipline you could apply to building practically anything. If you're one to challenge yourself with training (as you should), it's also the perfect analogy for growth being outside your comfort zone.. . Dieting is perhaps where the real lessons begin, possibly the hardest bit of this whole fitness thing. It's the perfect analogy for the internal consequencing (idc if that's not a word) the external, the transactional nature of time, food or other inputs (cause/effect, ROI) and the ultimate discipline of all - favouring selective or delayed gratification over instant gratification (1 cookie now vs wait a day and have a whole jar sorta thing). . A lot of things work the same way or require the same mindset - one you might have already, just figure out which they are, what they looks like and double down on them. ..or maybe I'm just full of shit. Either way here's a pull day shot πŸ’₯ . #physiquefreak #physiquemodel #backday #backmuscles #pullups #shredlife #wordstoliveby #personaldevelopment #sydneyblogger #mensphysique #physiquecompetitor
When trying to eat clean, you're only really limited by your imagination πŸ˜‚βž‘οΈ . 🍰 I love kataifi - it's a Mediterranean dessert made of shredded phyllo pastry (the white hair lookin stuff) over ashtah or a thick cream with all sorts of syrups and sprinkles thrown in the fray. @stavsdrinkseatsbeats does a particularly mean kataifi. I can't enjoy it as often as I'd like cos each plate does some pretty hefty damage macro-wise. But.. . 😈 I managed to procure some of the pastry, threw it over some vanilla @yoproau and gave it a sugar free maple drizzle for a protein spin to one of my fave desserts. Although it doesn't look like much and isn't bang on with the real deal in terms of taste, it tasted as good as it could, and i'd destroy this stuff on. the. dai-lyyyyy. . Lesson here is if you love a food enough, see about making your own healthy take on it, even if it means scaling the taste back from a 10/10 to a 7/10 so you can still enjoy it but stay on track with your diet 🀟 can't have it all so give up a lil. . . #greekfood #pastrylife #pastryporn #healthydessert #cleaneatingideas #cleaneatingaddict #sydneyfoodie #sydneyfood #desserttime #eatsmart #countingcalories
➑️ swipe ➑️ πŸ’₯ LOW-CAL BREAD, RICE & PASTA SUBSTITUTES πŸ’₯ . Starting with the staples before we venture into more niche products. As you know, weight loss (whether you're trying to lean up or just casually drop kilos) is dictated by burning more calories than you put in. These low calorie substitutes to some daily, more staple sorta foods have defs helped me free up calories in the past! . 🍞 1. Rice Cakes: about 90 cals for 4. Perfect for snacking/spreading and you can pick up flavoured cakes like cheese, which tastes like cheezels 😍 🍞 2. Cruskits: 44 cals for 2, same function as the above. πŸ₯ͺ 3. Sandwich thins: 99 cals for 2 slices. Literally half the amount of cals compared to most sliced breads. Sandwiches sorted! 🌯 4. Mountain Wraps: 1/2 to 1/3rd of the calories you'd usually consume with other wraps on the market. 🍚 5. Veggie Rice: 104 cals for 250g, whereas you'd have about 300-350 cals for other rices. 🍝 6. Zucchini Spaghetti: 40 cals for 250g, whereas you'd have about 400 cals for the same portion with regular spaghetti. I usually mix this in with normal spaghetti πŸ‘Œ . Figured I would get back into healthy grocery education as you guys found it so useful in the past! Lemme know if you found this useful and/or what you'd like to see next below ⬇️ . . #groceries #grocery #groceryshopping #groceryhaul #grocerystore #lowcal #lowcalories #lowcalorie #countingcalories #healthyalternative #weightlossfood #sydneyblogger
Muted cos copyright πŸ˜₯ . Couldn't have said it better than @mr_fichi. There are many ways for quick progression, one of the best ways is when getting together in a group and pushing each other to new limits, or just having a laugh. Cheers for the video edit and partnered sesh @gregbonanni & @mr_fichi. . Made my best progress in the gym, calisthenics, you name it, when I trained with those better than me. Surround yourself with people that will bring out your competitive side and watch the strides you'll make 😈 . . #calisthenicworkout #bodyweightworkout #bodyweighttraining #traininghard #gympartner #trainingtime #calisthenicsmovement #barstarzz #sydneyblogger
πŸƒOUTDOOR RUNS - MORE BENEFITS THAN A DAY SPA πŸ’¦ . Important read! I thought I'd be the last one to say it, but I love cardio? . Going for outdoor runs ticks so many boxes for your wellbeing in one activity! πŸ’₯ . 1. Sun & Vitamin D. Promotes strong bones, muscle & healthy hormone function. Little known fact, it also aids magnesium absorption throughout the day, meaning you can get better sleep when it comes to! 2. Endorphins for hours, freed up calories and accelarated fat burn. The big three of cardio (alongside overall cardiovascular health). 3. Ups your gym game - hell yes it does. Your body learns to use oxygen and glycogen wiser, and this translates to more efficient energy expenditure across other types of training. 4. Uphill runs will mess your sh*t up. My quads and calves are sore every run that includes an uphill portion and I've seen visual growth! 5. Simple pleasures. Seeing the sights, people & 'switching off' while still making productiveand active use of your day. . It's a hot week Sydney so get amongst it - the hardest part is saying you will and dragging yourself out to a running track. The rest is easy as pie πŸ₯§ . . #cardioworkout #running #cardioday #cardiotime #cardiotraining #runningaddict #runninglife #runningislife #sydneylife #sydneybeaches #beachbod #summer #backmuscles #beachside #backday
Swipe ➑️➑️ TWO YEARS PROGRESS (well, 22 months..) . As satisfying as this is, this isn't intended as an ego upload, it's more to prove that you CAN infact turn a weak muscle group (chest, as pictured here) into the centrepiece of your physique with the right programming. 0-100 shit. (PS this statement is pending with calves πŸ˜‚) . 2016: Chest 1 day a week with a basic routine vs 2017-2018: Chest twice a week with a flexible, experimental and downright shit-eating routine. Worth mentioning that plenty of incline and dip-work created the bulk of the shape, flat doesn't cut it. . Calves up next πŸ™πŸ˜‚ . . #bodytransformation #physiquemodel #progresspic #sydneyfolk #sydneyblogger #physiquefreak #physiquecompetitor #mensphysique #musclemodel #muscular #chestday #upperbody #fitnesstransformation
🍧 Had the pleasure of trying @duoduoicecream 's Deep-Fried Pandan Leaf and Coconut Icecream over the weekend! . Luckily enough, we managed to get one right before they sold out and lemme tell ya what, this shit gave me LIIIIIIIIIIFE. Super critical of my icecreams cos I eat a tonne of it but this stuff passed the mark fkn easy. . Would've loved to try Cookies & Cream (sold out) or their Banana Bread & Cream Cheese flavour (not on offer that night) but it was what it was. . If you're in Sydney give it a go, diff place every weekend πŸ€™ . . #icecreamlover #icecreamtruck #icecreamtime #deepfriedicecream #sydneyfood #sydneyfoodies #coconuticecream #sydneyfoodie #sydneyeats #sydneyfoodblogger #sydneyfoodshare #flexiblediet #cheatmeal
Drool.jpeg 🀀 Golden Gaytime Bao's from @bellybao. . Funnily enough, this wasn't a cheat meal. I fit this baby into my daily macro goals quite fine and calculated it to 63C / 21F / 8P and about 480 calories. . Probably not a single micronutrient in sight but I eat my fruit, veggies and multi's daily fam, so miss me with that bullshit. . Flexible dieting scores again 🎳 . . #bao #goldengaytime #newtown #flexibledieter #flexiblediet #cheatmeals #calotiecounting #ifitfitsyourmacros #desserttime #dessertoftheday #sydneyfoodie
πŸ„πŸž Wild Mushroom Bruschetta @sonofabakerau // Beetroot puree, sautΓ©ed mushrooms, poached eggs, basil pesto, truffle oil dressing, served on artisan bread! . Who else loves that new cafe smell? Grats to my buddy @Roman.uro on the opening of his new cafe over in Sans Souci. As mentioned yesterday, every item off this menu feels like you're eating art. There's definitely an air of careful consideration behind each dishes presentation. Quality all through and gets my recommendation! . ⚠️ Nutrition Tip: Mushroom is another one of those foods with exceptionally low calories, keeping you full with food volume for less damage! 100g of most types of mushrooms usually equal <10 calories. . . #sydneycafe #sydneyeats #sydneyfood #sydneyfoodie #sydneybrunch #sydneyfoodies #sydneyfoodblogger #sydneyfoodshare #breakfastgoals #eggsontoast
Sydney!! What. A. Weekend. 🌞😍 . Pays to get out in the sun, breathe fumeless air and dump all the (figurative) baggage of the week (or two or three πŸ˜‚). . Training hard inherently runs your body down, often times hormonally amplifying worries that aren't there at all - turning nothings into somethings. It's only when you step away do you realise so. . This week's been a good one for breathers πŸ™Œ all it takes is periodically getting out of that self-induced bubble and performing a little mental housekeeping #windexyaworries . . #physiquemodel #backmuscles #backday #gymselfie #wisewords #beachlifestyle #beachwalk #beachside #beachstyle #beachbod #sydneybeaches
πŸ’ͺ Simple message to this post: don't be a one trick wonder. If you're in the gym all week doing weights/cardio and not giving the bars, functional area, classes or even the stretching area a second glance, you're limiting your avenues of progress to one. . Instead of measuring your progress by the mirror and/or tracking your lifts/distance ran, you could be measuring wins in the way of flexibility, bodyweight strength, explosiveness, functionality, balance, the list goes on. I'm in this for the feel-good game and love when I can resort to different training styles to get those feels when I hit a wall with another. . I got into the calisthenic game about a year and a bit ago and it's quickly gained my curiosity. So much technique involved and even cooler party tricks to gain! . So, the advice you didn't ask for, nor might you listen to, but I'm giving you anyway cos I'm feeling inspired af: pick up a second or third dimension to your training you basic bish. . . #bodyweighttraining #bodyweightworkout #calisthenic #trainerlife #traininghard #trainingforlife #trainingtime #calisthenicsmovement #barstarzz #sydneyblogger
When the spread looks this good 😍 . 4 Betty's Classics, 4 Fries & 4 Coke Zero's (cos health) from @bettys_burgers Darling Harbour. . This is the closest thing to the US's Shake Shack, which in my opinion was better than IN n OUT. Betty's even does Concretes (frozen custard sundaes with lit toppings) like Shake Shack does. Get amongst it 😎 . . #cheatdayeats #cheatday #iifym #refeed #burgerporn #burgersandfries #friesbeforeguys #bettysburgers #shakeshack #sydneyfoodie #iloveburgers #innout #flexiblediet #carbsafterdark
πŸŸπŸ¦‘ SEAFOOD πŸ™πŸ¦ . Just a reminder - on a low calorie or weight loss diet, seafood should be among your staples! As a whole, seafood is.. - extremely low in fat (averaging less than 2% collectively). - extremely low calorie (due to low fat/low carb/pure-ish protein content). - high in complete protein, with often times more protein per gram than chicken or red meat. - high in vitamins & minerals, particularly zinc (for testosterone) and B vitamins (energy & wellbeing). - high in insanely healthy omega 3 fatty acids in the seafood that DO contain fats (like Salmon). . My preferred choice of protein where able! πŸ“Έ: @notarasfishmarket . . #seafoodlover #seafoodplatter #sydneyfoodie #sydneyfoodblogger #squid #calamari #prawns #nutritionist #youarewhatyoueat #proteins
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