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Heute steht ein Refeed Tag an ☺️ Das heißt Erhaltungskalorien essen und dabei auf besonders viel Kohlenhydrate und wenig Fett achten. Was nicht bedeutet, dass man essen kann was man will 😅 Die Kohlenhydrate sollte man hauptsächlich in Form von z.B. Kartoffeln, Reis, Nudeln oder Haferflocken gewinnen. 
Heutiges Frühstück: wie sonst auch nur mit mehr Haferflocken 😁

#zoats #refeedday #motivation #girlswholift #gainz #diet #shredding #carbs #weighttraining #liftheavy #fitlife #healthy #happy #caloriecounting #goodchoices #noexcuses #cleaneating #fitness #workhard #food #muscles #bodybuilding #breakfast #fitgirl
Heute steht ein Refeed Tag an ☺️ Das heißt Erhaltungskalorien essen und dabei auf besonders viel Kohlenhydrate und wenig Fett achten. Was nicht bedeutet, dass man essen kann was man will 😅 Die Kohlenhydrate sollte man hauptsächlich in Form von z.B. Kartoffeln, Reis, Nudeln oder Haferflocken gewinnen. Heutiges Frühstück: wie sonst auch nur mit mehr Haferflocken 😁 #zoats  #refeedday  #motivation  #girlswholift  #gainz  #diet  #shredding  #carbs  #weighttraining  #liftheavy  #fitlife  #healthy  #happy  #caloriecounting  #goodchoices  #noexcuses  #cleaneating  #fitness  #workhard  #food  #muscles  #bodybuilding  #breakfast  #fitgirl 
🌟Best thing about Legday?
🌟Moar carbs preworkout. 😂
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🔸Honey covered rice puffs 200g 😱
🔸Reese's peanut butter 3 cups 🍫
🔸Milk 1% Fat 200ml 🥛
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🔥1178 Calories
📊[201g Carbs / 31g Protein / 28g Fat]
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🌟Enough Carbs to get me thru 10 sets of squats.. Or not..🤔
🌟🍑 Life 🤣
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#deliseats #sportas #mityba #maistas #iifym #flexibledieting #fit #fitfam #fitspo #instfit  #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
🌟Best thing about Legday? 🌟Moar carbs preworkout. 😂 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Honey covered rice puffs 200g 😱 🔸Reese's peanut butter 3 cups 🍫 🔸Milk 1% Fat 200ml 🥛 * 🔥1178 Calories 📊[201g Carbs / 31g Protein / 28g Fat] * 🌟Enough Carbs to get me thru 10 sets of squats.. Or not..🤔 🌟🍑 Life 🤣 ➖➖➖➖➖➖➖➖➖➖➖➖➖ #deliseats  #sportas  #mityba  #maistas  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit Â  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
Bis & tris done today 💪🏻💪🏻💪🏻
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I’ve been trying a few new approaches since starting with @sarahmajorfitness & one of our goals are to grow my glutes, ham tie in & also my shoulders. So I’m currently having two carb refeeds, one the day before my biggest leg day & also before shoulder day to try & utilize the fuel to grow. .
I’m enjoying experimenting to see what works. Today is refeed day & I get all the carbs 😋😉😋
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#refeedday #allthecarbs #growth #gains
Bis & tris done today 💪🏻💪🏻💪🏻 . I’ve been trying a few new approaches since starting with @sarahmajorfitness & one of our goals are to grow my glutes, ham tie in & also my shoulders. So I’m currently having two carb refeeds, one the day before my biggest leg day & also before shoulder day to try & utilize the fuel to grow. . I’m enjoying experimenting to see what works. Today is refeed day & I get all the carbs 😋😉😋 . #refeedday  #allthecarbs  #growth  #gains 
ACHTUNG !!
DER BEITRAG IST NICHTS FÜR LEUTE DIE IMMER NOCH DARAN GLAUBEN DAS KOHLENHYDRATE NACH 18 UHR DICK MACHEN...WENN IHR JETZT WEITER LESEN SOLLTET HABT IHR MORGEN 10 KG MEHR AUF DER WAGE STEHEN!!!!
Bei mir gibt es nun 510 gr Kartoffeln ;) mit Garnelen 
Da ich heute ein refeed Tag hatte gab es stolze 500 Gr Kohlenhydrate :) #refeedday #ichliebekohlenhydrate 
#pommes #kohlenhydratenach18uhr
ACHTUNG !! DER BEITRAG IST NICHTS FÜR LEUTE DIE IMMER NOCH DARAN GLAUBEN DAS KOHLENHYDRATE NACH 18 UHR DICK MACHEN...WENN IHR JETZT WEITER LESEN SOLLTET HABT IHR MORGEN 10 KG MEHR AUF DER WAGE STEHEN!!!! Bei mir gibt es nun 510 gr Kartoffeln ;) mit Garnelen Da ich heute ein refeed Tag hatte gab es stolze 500 Gr Kohlenhydrate :) #refeedday  #ichliebekohlenhydrate  #pommes  #kohlenhydratenach18uhr 
First leg day of the week done ✅
First leg day of the week done ✅
🌟For those who never tried Lion Black&White.. You are missing on soo much.. 🤤😍
🌟One of the best chocolate bar. 😍
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🔸Lion Black & White chocolate bar 🍫
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🔥192 Calories
📊[25g Carbs / 2.5g Protein / 9g Fat]
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🌟60 Calories less than Snicker 😂🤤
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#deliseats #sportas #mityba #maistas #iifym #flexibledieting #fit #fitfam #fitspo #instfit  #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
🌟For those who never tried Lion Black&White.. You are missing on soo much.. 🤤😍 🌟One of the best chocolate bar. 😍 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Lion Black & White chocolate bar 🍫 * 🔥192 Calories 📊[25g Carbs / 2.5g Protein / 9g Fat] * 🌟60 Calories less than Snicker 😂🤤 ➖➖➖➖➖➖➖➖➖➖➖➖➖ #deliseats  #sportas  #mityba  #maistas  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit Â  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
Je vous présente le gâteau au fromage fragmenté (c'est comme une bombe à fragmentation mais en gâteau). Il est fissuré à cause du poids. Là par sécurité on l'a mis dans une assiette en titane et la table elle aussi est en bois de ... titane ! J'ai pris untoute petite part, j'ai pris une petite bouchée de ce morceau, BOOM, je me suis enfoncé dans ma chaise. La prochaine fois que je fais des leg extension je me fais plus chier à porter un gros haltère de 80lbs. Une bouchée de gâteau au fromage et je suis vissée dans le banc. Pareil pour les dentistes quand ils ont des patients qui bougent trop.

Let me introduce you the fragmented cheesecake (it's like a fragmentation bomb but in cake). It is cracked because of the weight. For safety purpose we put it on a titanium plate and the table is also made of wood...titanium ! I took a small part, I took a small bite of this piece, BOOM, I'm stuck in my chair. The next time I do the leg extension I won't bother taking a big dumbbell of 80lbs. A bite of cheesecake and I'm screwed into the bench. Same for dentists when they have patients who move too much.

#cheesecake #gateauaufromage #sweet #bodybuilding #bodybuilder #muscu #musculation #heavycake #sucre #cheat #cheatmeal #carbup #carbday #refeedday #postworkout #breakfast #dejeuner #manger #eat #eatbig #kitchen #plate #meal #timetoeat #fun #drole #justforfun #joke #lol #smile
Je vous présente le gâteau au fromage fragmenté (c'est comme une bombe à fragmentation mais en gâteau). Il est fissuré à cause du poids. Là par sécurité on l'a mis dans une assiette en titane et la table elle aussi est en bois de ... titane ! J'ai pris untoute petite part, j'ai pris une petite bouchée de ce morceau, BOOM, je me suis enfoncé dans ma chaise. La prochaine fois que je fais des leg extension je me fais plus chier à porter un gros haltère de 80lbs. Une bouchée de gâteau au fromage et je suis vissée dans le banc. Pareil pour les dentistes quand ils ont des patients qui bougent trop. Let me introduce you the fragmented cheesecake (it's like a fragmentation bomb but in cake). It is cracked because of the weight. For safety purpose we put it on a titanium plate and the table is also made of wood...titanium ! I took a small part, I took a small bite of this piece, BOOM, I'm stuck in my chair. The next time I do the leg extension I won't bother taking a big dumbbell of 80lbs. A bite of cheesecake and I'm screwed into the bench. Same for dentists when they have patients who move too much. #cheesecake  #gateauaufromage  #sweet  #bodybuilding  #bodybuilder  #muscu  #musculation  #heavycake  #sucre  #cheat  #cheatmeal  #carbup  #carbday  #refeedday  #postworkout  #breakfast  #dejeuner  #manger  #eat  #eatbig  #kitchen  #plate  #meal  #timetoeat  #fun  #drole  #justforfun Â #joke  #lol  #smile 
What if there was a single test that could tell you the reasons for all your unexplained symptoms? What if you could receive a customized supplement recommendation based on your specific DNA and not waste money on supplements that don't work for you anymore? @23andme is running a sale until 11/23 only where you can get their basic Ancestry kit for $50. This kit will provide me with all the RAW DATA needed to make a customized supplement and food recommendation to get you feeling 110% again. PM me immediately for this deal, i am ordering the discounted DNA kits on 11/23 - dont miss out on this opportunity to unlock the secrets to YOUR health 💕#aip #aippaleo #aipprotocol #aipdiet
What if there was a single test that could tell you the reasons for all your unexplained symptoms? What if you could receive a customized supplement recommendation based on your specific DNA and not waste money on supplements that don't work for you anymore? @23andme is running a sale until 11/23 only where you can get their basic Ancestry kit for $50. This kit will provide me with all the RAW DATA needed to make a customized supplement and food recommendation to get you feeling 110% again. PM me immediately for this deal, i am ordering the discounted DNA kits on 11/23 - dont miss out on this opportunity to unlock the secrets to YOUR health 💕#aip  #aippaleo  #aipprotocol  #aipdiet 
🌟Post workout nutrition at it finest? 😂🤤
🌟Brownie batter pancakes with white chocolate, black n white lion and oreo cookie crumbles 🤤
🌟BTW Lion Black n White is the best Lion. FU who says different.
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🔸Pancake mix 150g 🥞
🔸Cocoa powder 15g 🌰
🔸White chocolate 20g 🤣
🔸Oreo cookie 🍪
🔸Lion Black&White 🤤
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🔥944 Calories
📊[155g Carbs / 25g Protein / 24g Fat]
*
🌟Probably fluffiest and biggest stack I made so far 😂🤷
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#deliseats #sportas #mityba #maistas #iifym #flexibledieting #fit #fitfam #fitspo #instfit  #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
🌟Post workout nutrition at it finest? 😂🤤 🌟Brownie batter pancakes with white chocolate, black n white lion and oreo cookie crumbles 🤤 🌟BTW Lion Black n White is the best Lion. FU who says different. ➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Pancake mix 150g 🥞 🔸Cocoa powder 15g 🌰 🔸White chocolate 20g 🤣 🔸Oreo cookie 🍪 🔸Lion Black&White 🤤 * 🔥944 Calories 📊[155g Carbs / 25g Protein / 24g Fat] * 🌟Probably fluffiest and biggest stack I made so far 😂🤷 ➖➖➖➖➖➖➖➖➖➖➖➖➖ #deliseats  #sportas  #mityba  #maistas  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit Â  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
first refeed day after 20 days of diet 3472 calories this is NOT a cheat day a cheat day is where u eat whatever you want with no control, this is a well planned healthy under control day of refuelling your body full of healthy nutrients glycogen and raising leptin levels and possibly thyroid if that has suffered from a very low calorie diet.. but that ones very unlikely unless you've lost over 100lbs without refeeds!.. raises metabolism helps weight loss after a stall... strength goes though the roof if you train for that!
first refeed day after 20 days of diet 3472 calories this is NOT a cheat day a cheat day is where u eat whatever you want with no control, this is a well planned healthy under control day of refuelling your body full of healthy nutrients glycogen and raising leptin levels and possibly thyroid if that has suffered from a very low calorie diet.. but that ones very unlikely unless you've lost over 100lbs without refeeds!.. raises metabolism helps weight loss after a stall... strength goes though the roof if you train for that!
Missing it @juliannaking.fit @short_andhungry
Missing it @juliannaking.fit @short_andhungry
Candied Maple Bacon Paleo Blondies {SUGAR & DAIRY FREE} 🍁🐷I'll be resurrecting some of my old Paleo recipes this week, in honor of Thanksgiving, so be sure to follow along! Recipe is below 👇🏼#glutenfreehappytummy
Candied Maple Bacon Paleo Blondies {SUGAR & DAIRY FREE} 🍁🐷I'll be resurrecting some of my old Paleo recipes this week, in honor of Thanksgiving, so be sure to follow along! Recipe is below 👇🏼#glutenfreehappytummy 
🌟Once again pancake stack 🤤
🌟Vanila protein pancakes with nutella and oreos😍
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🔸100g Pancake mix 😂
🔸Myprotein Vanila whey 25g 😱
🔸Oreo cookies 2 🍪
🔸Nutella 20g 🍫

Thats round up to:
🔥690 Calories
📊[99g Carbs / 34 Protein/ 17g Fat]
Not that much consider that I'm eating 3.6k calories a day 😂
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#pancakes #nutella #oreo #myproteinuk #iifym #flexibledieting #fit #fitfam #fitspo #instfit  #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
🌟Once again pancake stack 🤤 🌟Vanila protein pancakes with nutella and oreos😍 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔸100g Pancake mix 😂 🔸Myprotein Vanila whey 25g 😱 🔸Oreo cookies 2 🍪 🔸Nutella 20g 🍫 Thats round up to: 🔥690 Calories 📊[99g Carbs / 34 Protein/ 17g Fat] Not that much consider that I'm eating 3.6k calories a day 😂 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #pancakes  #nutella  #oreo  #myproteinuk  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
The cauliflower cheese balls @asadobristol were a really tasty and innovative side dish! I definitely recommend it 👌 #bristolfoodie #yummyinmytummy #🍔 .
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. #cheesegoals #meltedcheese #cheeseporn #cheesepull #cheesefordays #allthecheese #cheddar #mozzerella #grilledcheese #cheese #itainteasybeingcheesy #dinner #fitfam #flexibledieting #cheatday #refeedday #foodie #foodblogger #foodphotography #foodgawker #foodshare #foodpornshare #cheatlikeyoumeanit
The cauliflower cheese balls @asadobristol were a really tasty and innovative side dish! I definitely recommend it 👌 #bristolfoodie  #yummyinmytummy  #🍔 . . . . . . . . . . . . . . . . . #cheesegoals  #meltedcheese  #cheeseporn  #cheesepull  #cheesefordays  #allthecheese  #cheddar  #mozzerella  #grilledcheese  #cheese  #itainteasybeingcheesy  #dinner  #fitfam  #flexibledieting  #cheatday  #refeedday  #foodie  #foodblogger  #foodphotography  #foodgawker  #foodshare  #foodpornshare  #cheatlikeyoumeanit 
Hallo ihr Lieben 💞
Heute ist Tag 7 von 14. hatte gestern einen eher schlechten Tag, aber ansonsten lief es sehr gut 👌🏻 werd auf jeden Fall durchziehen. Heute ist der big refeed day, der eigentlich gestern nötig war 😂 
Morgen schaue ich mir mal ein Fitnessstudio in Dortmund an und jetzt gehts tanzen 💃🏻 🕺🏻 Habt einen schönen Tag 🌸
#refeed #refeedday #sushi
Hallo ihr Lieben 💞 Heute ist Tag 7 von 14. hatte gestern einen eher schlechten Tag, aber ansonsten lief es sehr gut 👌🏻 werd auf jeden Fall durchziehen. Heute ist der big refeed day, der eigentlich gestern nötig war 😂 Morgen schaue ich mir mal ein Fitnessstudio in Dortmund an und jetzt gehts tanzen 💃🏻 🕺🏻 Habt einen schönen Tag 🌸 #refeed  #refeedday  #sushi 
Congratulations to @chad_forrester_bodybuilding on his Pro Card win, and enjoying one helluva meal after the show. 👏👏👏👏
#ripped_n_refeeds
Congratulations to @chad_forrester_bodybuilding on his Pro Card win, and enjoying one helluva meal after the show. 👏👏👏👏 #ripped_n_refeeds 
🌟Fun before workout. 🤤
🌟Oats with Milka Chips Ahoy and Cherries 🤤😋
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🔸Quick oats 150g 😯
🔸Milka Chips Ahoy 60g 🍫
🔸Cherry sauce 😋🍒
🔸Milk 1% Fat 🥛
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🔥971 Calories
📊[132g Carbs / 27g Protein / 33g Fat]
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🌟That's shit load volume. 😎
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#deliseats #sportas #mityba #maistas #iifym #flexibledieting #fit #fitfam #fitspo #instfit  #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
🌟Fun before workout. 🤤 🌟Oats with Milka Chips Ahoy and Cherries 🤤😋 ➖➖➖➖➖➖➖➖➖➖➖ 🔸Quick oats 150g 😯 🔸Milka Chips Ahoy 60g 🍫 🔸Cherry sauce 😋🍒 🔸Milk 1% Fat 🥛 * 🔥971 Calories 📊[132g Carbs / 27g Protein / 33g Fat] * 🌟That's shit load volume. 😎 ➖➖➖➖➖➖➖➖➖➖➖ #deliseats  #sportas  #mityba  #maistas  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit Â  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
🌟10/10 Chips Ahoy Milka is the best one.
🌟Going to do some nasty things with it. 😂😍
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🔸Milka Chips Ahoy 🍫
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🔥565 Calories for whole thing 😃
📊[57g Carbs / 5g Protein / 35.5g Fat]
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🌟I will probably use half bar 🤤
Stays tuned. 😂
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#deliseats #sportas #mityba #maistas #iifym #flexibledieting #fit #fitfam #fitspo #instfit  #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
🌟10/10 Chips Ahoy Milka is the best one. 🌟Going to do some nasty things with it. 😂😍 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Milka Chips Ahoy 🍫 * 🔥565 Calories for whole thing 😃 📊[57g Carbs / 5g Protein / 35.5g Fat] * 🌟I will probably use half bar 🤤 Stays tuned. 😂 ➖➖➖➖➖➖➖➖➖➖➖➖➖ #deliseats  #sportas  #mityba  #maistas  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit Â  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
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cheesin hard for #sundaysushi 🍱😁
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N E W @utilityathletics sweaters selling out fast!! DM me your order! Sizes limited and comes in navy and heathered grey!
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#sunday #refeedday #offseason #gains #utilityathletics #ISWU #YQR
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📸 and 👯: @amymarie.c
🍩🍦🍪🍰 Are refeed / high calorie days beneficial for weight loss? 🍩🍰🍦🍪
I have absolutely no problem with having a high calorie day if it helps you with adherence to your nutrition program. 
I personally take multiple high calorie days - some days will be high calories from fats, other days will be high calories from carbs as this helps me be able to include a wider variety of foods...AND...with reasonable portion sizes 🐽 What I️ do feel is important is ensuring these high calorie days are tracked and factored in to your weekly macronutrient targets. If you don’t track, this can lead to overeating and encourage poor relationships with food, as well as increase the margin of error and result in inconsistent caloric intakes. So if you are someone who has cheat day I would strongly consider tracking to make sure you are consistent! .
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For nutrition coaching enquiries feel free to email me ⏩hb@biolayne.com⏪ or visit my website www.hbnutrition.com.au
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Accredited Practicing Dietitian, Master of Dietetics, Bch Food Science Nutrition, Online Physique Coach, Director of Nutrtion for @biolayne 🙏🏽
#flexibledieting #nutritioncoaching #donuts #wbff #donuts #iifym #refeed #refeedday #cheatday #cheatmeal #highcarbday #hollybaxter #hbnutrition
🍩🍦🍪🍰 Are refeed / high calorie days beneficial for weight loss? 🍩🍰🍦🍪 I have absolutely no problem with having a high calorie day if it helps you with adherence to your nutrition program. I personally take multiple high calorie days - some days will be high calories from fats, other days will be high calories from carbs as this helps me be able to include a wider variety of foods...AND...with reasonable portion sizes 🐽 What I️ do feel is important is ensuring these high calorie days are tracked and factored in to your weekly macronutrient targets. If you don’t track, this can lead to overeating and encourage poor relationships with food, as well as increase the margin of error and result in inconsistent caloric intakes. So if you are someone who has cheat day I would strongly consider tracking to make sure you are consistent! . . . For nutrition coaching enquiries feel free to email me ⏩hb@biolayne.com⏪ or visit my website www.hbnutrition.com.au 🍩🍰🍩🍰🍩🍰🍩🍰🍩🍰🍩🍰🍩 Accredited Practicing Dietitian, Master of Dietetics, Bch Food Science Nutrition, Online Physique Coach, Director of Nutrtion for @biolayne 🙏🏽 #flexibledieting  #nutritioncoaching  #donuts  #wbff  #donuts  #iifym  #refeed  #refeedday  #cheatday  #cheatmeal  #highcarbday  #hollybaxter  #hbnutrition 
Another successful shopping trip👌 going to be a productive week! #mealprep #determination #fitness #fitfam #fitinsta #gettingfit #healthylifestyle #healthyfood #cantwaitforthanksgivingdinner #refeedday
Coach said something about refeed day?? #food #brunchtime #refeedday
When you gone all the time but still gotta eat all the macros.
#macrosarelife #crossfit #refeedday #ontheroadagain
I always introduce myself to competitors at the gym (you can tell who they are!). As show day approaches, people ask ME if I'm competing. Why yes, yes I am! ☺️Maybe its dem gains, or my @bodybuildingcom shirt 🤷🏼‍♀️Either way I'll take it! #partoftheclub #bodybuildingcom
I always introduce myself to competitors at the gym (you can tell who they are!). As show day approaches, people ask ME if I'm competing. Why yes, yes I am! ☺️Maybe its dem gains, or my @bodybuildingcom shirt 🤷🏼‍♀️Either way I'll take it! #partoftheclub  #bodybuildingcom 
my forever love!  #rockmeburgerchiangmai #onionrings #bestever #treatmeal #refeedday #chiangmai#guiltypleasure #beerbatteredonionrings ดีที่สุด อร่อยที่สุด @bestrockme
Refeed today:
Trying the Vegan pizza @monoglasgow with their Americano coffee. My body is ready 😍
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#monocafe #veganpizza #americanocoffee☕️ #womenintofitness #fitgurl #refeedday
BAM! Sonntag 😂💪 Auf geht es... Caaaaaaaaarbs 🤤 Ich starte mal mit Dinkel-Quark-Protein-Waffeln mit Erdbeeren und Skyr-Eis 😱😱😱 #waffeln #refeedday #psmf #skyr #erdbeerlove #ilovecarbs #sundayvibes
✨Burger with chicken thigh on top??
✨What kind of sorcery is this?? Huh? 🤔
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🔸Chicken burger 🍔
🔸Chiken thigh 🍗
🔸Sweet potatoe fries 🍟
🔸Ranch dressing 🤔

Well thats good way to start the day.😂
📊[118g Carbs / 49g Protein / 76g Fat]
🔥1380 Calories 😂
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#burger #iifym #flexibledieting #fit #fitfam #fitspo #instfit #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
✨Burger with chicken thigh on top?? ✨What kind of sorcery is this?? Huh? 🤔 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Chicken burger 🍔 🔸Chiken thigh 🍗 🔸Sweet potatoe fries 🍟 🔸Ranch dressing 🤔 Well thats good way to start the day.😂 📊[118g Carbs / 49g Protein / 76g Fat] 🔥1380 Calories 😂 ➖➖➖➖➖➖➖➖➖➖➖➖➖ #burger  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
✨Rest day and coffee snack 🤤🍫
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🌟Gained around 0.5kg this week. Well on track..getting bit fluffier but oh well.. Bear mode > Shredded life for me anyway 😂🐻
Since every lift went up by 5kg I'm fine with that..
And waist measurements staying the same 78-79 cm 😅.. Meanwhile quads grew from 59cm to 62cm in 4 months of bulk. 🤷 From lowest 78kg to around 82.5kg 
I will bulk for 4 months more. First time bulking so long.. And hopping to put 2-4kg more. 😱
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🔸Milka Oreo Crunch bar 🤤
🔥190 Calories for one linr of this badboy 🤷 Around 34g 🤤
📊[19g Carbs / 2g Protein / 12g Fat]
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🌟Ate 4 of them. 🤷 Well balanced chocolate meal 😂😂
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#deliseats #sportas #mityba #maistas #iifym #flexibledieting #fit #fitfam #fitspo #instfit  #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
✨Rest day and coffee snack 🤤🍫 * 🌟Gained around 0.5kg this week. Well on track..getting bit fluffier but oh well.. Bear mode > Shredded life for me anyway 😂🐻 Since every lift went up by 5kg I'm fine with that.. And waist measurements staying the same 78-79 cm 😅.. Meanwhile quads grew from 59cm to 62cm in 4 months of bulk. 🤷 From lowest 78kg to around 82.5kg I will bulk for 4 months more. First time bulking so long.. And hopping to put 2-4kg more. 😱 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Milka Oreo Crunch bar 🤤 🔥190 Calories for one linr of this badboy 🤷 Around 34g 🤤 📊[19g Carbs / 2g Protein / 12g Fat] * 🌟Ate 4 of them. 🤷 Well balanced chocolate meal 😂😂 ➖➖➖➖➖➖➖➖➖➖➖➖➖ #deliseats  #sportas  #mityba  #maistas  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit Â  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
After some days doing low 1300-1400 calories we had a refeed day yesterday and I'm happy that today my muscles are fuller and hopefully the fat loss continues . Let's do this @ryantownson ! ❤️😘get shredded together ! #fatloss #diet #refeedday #goals #onlinecoaching #target #sunday #gym #indonesia #malangfitness #indonesiasehat #olahraga #kasihkeras
High protein waffles with real blueberries and real maple 🍁 syrup 😍😍😋😋refeed! #flexibleanabolicnutrition #fanfitusa #waffles #maplesyrup #blueberriesfordays #bodybuildingmotivation #bodybuilding #refeedday #saturdaynight #nebraska
Sunday gym clean and posing practice because there is alot of work to be done lol excuse the mess in the back #nohammies #pale #homegym #3dmj #refeedday #inba #bodybuilding
#eatandtrain #fulldayofeating 
I didn't eat all of those dogs, they were for me and my 🐈, also the salad of the lunch we shared 😹.
My #carbloading in the dinner included steamed rice and sushi roll 🍚🍣and a cup with #froyo and very sweet jams. 
#strategy #hicarbday #refeed #refeedday #lowfat #carbcycling
#SweetTreatSaturday (001)🍦
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Although it isn't #PintWarWednesday it is #RefeedDay and I'm rounding off my macros with this Campfire S'mores themed pint!🍫🍪
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🍧S'mores Halo Top Ice Cream
🍫Smorz Cereal
🍪Cinnamon Coffee Cake Fiber One Bars
🥜Chocolate PB2 & Maple Syrup Drizzle
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Macros:
610Cals/18F/126C/22P
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🍧 @halotopcreamery
🍪 @fiberone 🥜 @bellplantation
#SweetTreatSaturday  (001)🍦 ••• Although it isn't #PintWarWednesday  it is #RefeedDay  and I'm rounding off my macros with this Campfire S'mores themed pint!🍫🍪 ••• 🍧S'mores Halo Top Ice Cream 🍫Smorz Cereal 🍪Cinnamon Coffee Cake Fiber One Bars 🥜Chocolate PB2 & Maple Syrup Drizzle ••• Macros: 610Cals/18F/126C/22P • • • 🍧 @halotopcreamery 🍪 @fiberone 🥜 @bellplantation
Avos in Aussie 🥑🇦🇺🤗I really appreciate this nice fruit! Which kind of avo toast do you prefer? Just sliced or the one with guacamole containing garlic, lemon juice, salt & pepper? I also like to add tomatoes and onions. Have a nice sunday by the way. ☀️☀️☀️
#avocado #avos #avotoast #foodporn #breakkie #foodblogger #australiagram #veganfoodporn #vegan #vegancommunity #refeedday #intermittentfasting #veganfood #veganbreakfast #adelaide #adelaidefood #plantbased #plantbaseddiet #sunday #sundaymood
Avos in Aussie 🥑🇦🇺🤗I really appreciate this nice fruit! Which kind of avo toast do you prefer? Just sliced or the one with guacamole containing garlic, lemon juice, salt & pepper? I also like to add tomatoes and onions. Have a nice sunday by the way. ☀️☀️☀️ #avocado  #avos  #avotoast  #foodporn  #breakkie  #foodblogger  #australiagram  #veganfoodporn  #vegan  #vegancommunity  #refeedday  #intermittentfasting  #veganfood  #veganbreakfast  #adelaide  #adelaidefood  #plantbased  #plantbaseddiet  #sunday  #sundaymood 
Max’s meal for a fabulous parents evening!!!! Picnic bench x 2 for all the family 😜😜😜😜 #friarstreetkitchen #friarstreetworcester #happyparents #picnicbench #picnicbenches #worcester #fillyourface #balancednotclean #refeedday #trainhard #trainhardlivewell #itsallboutbalance #itsallaboutfamily
Nunca pares, nunca te conformes, hasta que lo bueno sea mejor y lo mejor, excelente... #gains #gym #pizza #peperoni #strong #lunchdinner #refeedday #refeed #staystrong #foreveryoung #me #thebeast3s #jashtag  #Panamá
✨Post workout quick pick ups 🤤😋
🌟I would say.. Reeses peanut butter cups are the best candy/chocolate whatever you name it. 🤤
🌟For me Hersheys chocolate is a bit over hyped.. But it was cookies'n'creme.. So had to pick it up.. Because cookies'n'creme anything 🤤
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🔸Hershey's Cookies'n'creme chocolate bar 😐
🔥220 Calories for whole bar 😂
📊[26g Carbs / 3g Protein / 12g Fat]
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🔸Reese's peanut butter cups 3 🤤
🔥105 Calories for 1 cup 😱
📊[12g Carbs / 2.5g Protein / 6.5 Fat]
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✨BTW who the fk eats 1 Reeses cup?
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#deliseats #sportas #mityba #maistas #iifym #flexibledieting #fit #fitfam #fitspo #instfit  #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat  #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday #reeses #hersheys
✨Post workout quick pick ups 🤤😋 🌟I would say.. Reeses peanut butter cups are the best candy/chocolate whatever you name it. 🤤 🌟For me Hersheys chocolate is a bit over hyped.. But it was cookies'n'creme.. So had to pick it up.. Because cookies'n'creme anything 🤤 ➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Hershey's Cookies'n'creme chocolate bar 😐 🔥220 Calories for whole bar 😂 📊[26g Carbs / 3g Protein / 12g Fat] * 🔸Reese's peanut butter cups 3 🤤 🔥105 Calories for 1 cup 😱 📊[12g Carbs / 2.5g Protein / 6.5 Fat] * ✨BTW who the fk eats 1 Reeses cup? ➖➖➖➖➖➖➖➖➖➖➖➖ #deliseats  #sportas  #mityba  #maistas  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit Â  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday  #reeses  #hersheys 
Hallo Fitnessfreunde, war eben meinen #cheatmeal von gestern abarbeiten....
Die 17km haben nicht gereicht 😂. Naja, war so ein just for fun #laufen .So viel zum Thema Cheatday. Ich cheate selten, was ich für sinnvoll halte ist ein #refeedday . Daher cheate ich alle 2-3 Monate, und ein refeed findet alle 2 Wochen statt.
Wie habt ihr es mit Cheaten?
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#running #run #transformation #jogging #runnershigh #asics #happyrunner #weekend #runnersofinstagram #instarun #instarunners #fitdad #fitlife #fitfam #fitfamde #fitnesslover #healthyliving #healthylifestyle #herbst #autumn #abnehmen #shredded #gesundleben #nopainnogain
Hallo Fitnessfreunde, war eben meinen #cheatmeal  von gestern abarbeiten.... Die 17km haben nicht gereicht 😂. Naja, war so ein just for fun #laufen  .So viel zum Thema Cheatday. Ich cheate selten, was ich für sinnvoll halte ist ein #refeedday  . Daher cheate ich alle 2-3 Monate, und ein refeed findet alle 2 Wochen statt. Wie habt ihr es mit Cheaten? 🍔🍔🍔🍔🍔🍔🍔🍔🍔🍔🍔🍔🍔🍔 #running  #run  #transformation  #jogging  #runnershigh  #asics  #happyrunner  #weekend  #runnersofinstagram  #instarun  #instarunners  #fitdad  #fitlife  #fitfam  #fitfamde  #fitnesslover  #healthyliving  #healthylifestyle  #herbst  #autumn  #abnehmen  #shredded  #gesundleben  #nopainnogain 
✨Holyy shit balls 😍
🌟Id say one of the best burger I had in a long time 🔥 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
📊 [80g Carbs / 43g Protein / 30g Fat] 762 Calories 🍔
📊 [53g Carbs / 6g Protein / 23g Fat] 435 Calories 🍟
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Well worth 1.2k Calorie meal. 😍
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#iifym #flexibledieting #fit #fitfam #fitspo #instfit #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
✨Holyy shit balls 😍 🌟Id say one of the best burger I had in a long time 🔥 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 📊 [80g Carbs / 43g Protein / 30g Fat] 762 Calories 🍔 📊 [53g Carbs / 6g Protein / 23g Fat] 435 Calories 🍟 . Well worth 1.2k Calorie meal. 😍 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
🌟Slutty Chocolate Oats 😱
🌟Inspired by : @robsgaintrain 🤣
🌟Ran out of pancake mix.. So had yo make oats..😁
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🔸Quick oats 80g 🤣
🔸Milka Oreo 40g 🍫
🔸Oreo 2 cookies 🍪
🔸Nutella 30g 🤤
🔸Cocoa powder 15g 🌰
🔸Milk 1% Fat 🥛
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🔥788 Calories
📊[101g Carbs / 18g Carbs / 30g Fat]
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✨No shit these oats called slutty 😱😂
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#deliseats #sportas #mityba #maistas #iifym #flexibledieting #fit #fitfam #fitspo #instfit  #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #refeed #refeedday #cheatmeal #cheatday
🌟Slutty Chocolate Oats 😱 🌟Inspired by : @robsgaintrain 🤣 🌟Ran out of pancake mix.. So had yo make oats..😁 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Quick oats 80g 🤣 🔸Milka Oreo 40g 🍫 🔸Oreo 2 cookies 🍪 🔸Nutella 30g 🤤 🔸Cocoa powder 15g 🌰 🔸Milk 1% Fat 🥛 * 🔥788 Calories 📊[101g Carbs / 18g Carbs / 30g Fat] * ✨No shit these oats called slutty 😱😂 ➖➖➖➖➖➖➖➖➖➖➖➖➖ #deliseats  #sportas  #mityba  #maistas  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit Â  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #refeed  #refeedday  #cheatmeal  #cheatday 
Yes‼️ Making the most of my second refeed day with sushi 🍣  tonight! Its time crush those cravings, and enjoy these additional carbohydrates #carbup
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❎ Having regular refeed days won’t make you fat or limit your long-term weight loss goals. They can be strategically scheduled for optimal performance, recovery or to manage social events (ie birthdays, date-night).
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❎ Learn the correct way to implement this strategy and manage your weekly calories with my
🌟PREMIUM ONLINE COACHING PLAN⭐️
https://www.redefineme.com.au/premium-online-coaching
Yes‼️ Making the most of my second refeed day with sushi 🍣 tonight! Its time crush those cravings, and enjoy these additional carbohydrates #carbup  . ❎ Having regular refeed days won’t make you fat or limit your long-term weight loss goals. They can be strategically scheduled for optimal performance, recovery or to manage social events (ie birthdays, date-night). . ❎ Learn the correct way to implement this strategy and manage your weekly calories with my 🌟PREMIUM ONLINE COACHING PLAN⭐️ https://www.redefineme.com.au/premium-online-coaching
Late night run to the jetti for supplies so that refeed day can start at 4am at your bedside with grenade bars & pittas & hummus.......yeah I am setting my alarm so that refeed lasts as long as poss with as many meals as poss 💪🏼👌🏼😍 #comeAtMeCarbs #fitfam #fitspo #refeeddayisthebestday #refeedday
Late night run to the jetti for supplies so that refeed day can start at 4am at your bedside with grenade bars & pittas & hummus.......yeah I am setting my alarm so that refeed lasts as long as poss with as many meals as poss 💪🏼👌🏼😍 #comeAtMeCarbs  #fitfam  #fitspo  #refeeddayisthebestday  #refeedday 
So good! Just what I needed after Glutes! Thank you #110grill for my amazing lunch!! #refeedday #goodfood #gaintrain
🌟Post pull day treat 🤷🤤
✨BTW thanks @petes_eatss for posting muffins durning my workout.. I started to crave them in the middle of workout..
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🔸Chocolate muffin with chocolate chips 🤤
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🔥440 Calories
📊[60g Carbs / 7g Protein / 21g Fat]
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✨This freakin muffin have 440 Calories.. Oh my.. 😱😅
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#sportas #mityba #maistas #iifym #flexibledieting #fit #fitfam #fitspo #instfit  #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
🌟Post pull day treat 🤷🤤 ✨BTW thanks @petes_eatss for posting muffins durning my workout.. I started to crave them in the middle of workout.. ➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Chocolate muffin with chocolate chips 🤤 * 🔥440 Calories 📊[60g Carbs / 7g Protein / 21g Fat] * ✨This freakin muffin have 440 Calories.. Oh my.. 😱😅 ➖➖➖➖➖➖➖➖➖➖➖➖➖ * * * * * #sportas  #mityba  #maistas  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit Â  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
Yesterdays Refeed Day :
If you’ve ever been in a caloric deficit for too long, you are all too familiar with the fact that they aren’t fun. When going on a diet, you are well aware the caloric deficits that it requires.  The concept of cutting calories to lose weight is as basic as it gets (less in, more out, greater loss). But, while on a cut, you are also aware of the fact that once you reach a certain threshold (the lower calorie levels) that your body isn’t going to work as efficiently and the metabolism naturally slows down as a means to prevent the body from going into starvation mode. This is where the beautiful concept of refeeds comes into play. Yes, that one day where you basically “refeed” your body, from having been in a deficit for so long. Not only will this restart the metabolism and help you lose more, but will also help you break up your meals for tastier options. #refeedday #heartsushi
Yesterdays Refeed Day : If you’ve ever been in a caloric deficit for too long, you are all too familiar with the fact that they aren’t fun. When going on a diet, you are well aware the caloric deficits that it requires.  The concept of cutting calories to lose weight is as basic as it gets (less in, more out, greater loss). But, while on a cut, you are also aware of the fact that once you reach a certain threshold (the lower calorie levels) that your body isn’t going to work as efficiently and the metabolism naturally slows down as a means to prevent the body from going into starvation mode. This is where the beautiful concept of refeeds comes into play. Yes, that one day where you basically “refeed” your body, from having been in a deficit for so long. Not only will this restart the metabolism and help you lose more, but will also help you break up your meals for tastier options. #refeedday  #heartsushi 
The only day of the week when my food is not boring 😅💕🍕 #refeedday #foodpics #photography #foodporn #pizza #flexiblediet #iifym #gains #fitness #bodybuilding
When you love cookies 🍪 Finally my @veganfitnessde parcel arrived and my cookie craving will get better 🥑 some vegan cheese and powdered peanut butter is very important, too 💕 Today is #restday and it’s #weekend and #friyay 🙏 what are your plans for the weekend? #veganbodybuilding #vegan #veganfitness #fitfam #lifting #girls #protein #refeedday #cookies #chocolate #weekendvibes #howl #cheese #yummy #healthylifestyle #healthybreakfast #frankfurt #parcel #workout #rest #love #instadaily #proteincookie #lenny #veggie #peanutbutter #gettingfat
When you love cookies 🍪 Finally my @veganfitnessde parcel arrived and my cookie craving will get better 🥑 some vegan cheese and powdered peanut butter is very important, too 💕 Today is #restday  and it’s #weekend  and #friyay  🙏 what are your plans for the weekend? #veganbodybuilding  #vegan  #veganfitness  #fitfam  #lifting  #girls  #protein  #refeedday  #cookies  #chocolate  #weekendvibes  #howl  #cheese  #yummy  #healthylifestyle  #healthybreakfast  #frankfurt  #parcel  #workout  #rest  #love  #instadaily  #proteincookie  #lenny  #veggie  #peanutbutter  #gettingfat 
Last shot on deplete day at 7.30AM..and now Refeed day go to Notte delle Stelle IFBB Bussolengo #bodybuildingmotivation #abs #depletion #workout #bodybuilding #junior #gameon #readytoeat #refeedday #nopainnogain #fitness #preparation #integration #nightofstars #ifbb
✨Is that good enough stack? 🤔
🌟Vanila protein pancakes with nutella and oreos😍
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🔸100g Pancake mix 😂
🔸50g Vanila @myproteinuk whey protein 🤤
🔸2 @oreo cookies 🍪
🔸20g @nutella spread 🍫

Thats round up to:
🔥770 Calories
📊[99g Carbs / 54g Protein/ 17g Fat]
Not that much consider that I'm eating 3.2k calories a day 😂
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#pancakes #nutella #oreo #myprotein #iifym #flexibledieting #fit #fitfam #fitspo #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
✨Is that good enough stack? 🤔 🌟Vanila protein pancakes with nutella and oreos😍 ➖➖➖➖➖➖➖➖➖➖➖➖ 🔸100g Pancake mix 😂 🔸50g Vanila @myproteinuk whey protein 🤤 🔸2 @oreo cookies 🍪 🔸20g @nutella spread 🍫 Thats round up to: 🔥770 Calories 📊[99g Carbs / 54g Protein/ 17g Fat] Not that much consider that I'm eating 3.2k calories a day 😂 ➖➖➖➖➖➖➖➖➖➖➖➖ * * * * * #pancakes  #nutella  #oreo  #myprotein  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
✨Crepes or thick pancakes? 🥞
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✨For me - Crepes should be always savoury with bacon or eggs and pancakes sweet 🤤
And yea.. I'm team Pancakes all the way 🤣
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🌟Brownie batter pancakes with white chocolate drizzle, Twix 2 sticks and double chocolate cookie 🤤🐒
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🔸Pancake mix 125g 🥞
🔸Cocoa powder 15g 🌰
🔸White chocolate 15g 😱
🔸Twix 2 finger sticks 🤤
🔸Chocolate chip cookie 🍪
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🔥882 Calories
📊[133g Carbs / 23g Protein / 27g Fat]
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These fkrs are thiiiickkk 😱🤤
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#sportas #mityba #maistas #iifym #flexibledieting #fit #fitfam #fitspo #instfit  #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
✨Crepes or thick pancakes? 🥞 * ✨For me - Crepes should be always savoury with bacon or eggs and pancakes sweet 🤤 And yea.. I'm team Pancakes all the way 🤣 * 🌟Brownie batter pancakes with white chocolate drizzle, Twix 2 sticks and double chocolate cookie 🤤🐒 ➖➖➖➖➖➖➖➖➖➖➖ 🔸Pancake mix 125g 🥞 🔸Cocoa powder 15g 🌰 🔸White chocolate 15g 😱 🔸Twix 2 finger sticks 🤤 🔸Chocolate chip cookie 🍪 * 🔥882 Calories 📊[133g Carbs / 23g Protein / 27g Fat] * These fkrs are thiiiickkk 😱🤤 ➖➖➖➖➖➖➖➖➖➖➖ * * * * * * * #sportas  #mityba  #maistas  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
Today was a good day. Day off work, snooze on the sofa with the puppy, weight session at @pure_brunswick with @samthai_motiv8 @motiv8liverpool and then an evening at @balticmarket eating grilled cheese sandwiches from @thepulledswine (refeed day! 🙌🏻) .
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Think I might just be ready for my 8 day stretch at work now! It isn’t easy fitting all of my training in with my long hours at work, but I make the most of the opportunities I can, so tomorrow will include swim and 20 miles on the bike after work 💪🏻 .
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#motiv8ed #motiv8liverpool #triathlontraining #marathon #marathontraining #vlm2018 #girlgains #girlswholift #refeedday #grilledcheese #balticmarket
Today was a good day. Day off work, snooze on the sofa with the puppy, weight session at @pure_brunswick with @samthai_motiv8 @motiv8liverpool and then an evening at @balticmarket eating grilled cheese sandwiches from @thepulledswine (refeed day! 🙌🏻) . . Think I might just be ready for my 8 day stretch at work now! It isn’t easy fitting all of my training in with my long hours at work, but I make the most of the opportunities I can, so tomorrow will include swim and 20 miles on the bike after work 💪🏻 . . #motiv8ed  #motiv8liverpool  #triathlontraining  #marathon  #marathontraining  #vlm2018  #girlgains  #girlswholift  #refeedday  #grilledcheese  #balticmarket 
The keeper of the extra carbs  aka @untamedfitnessaz released 50gm/day to me before my #psc2017 seven summit challenge. This is why he’s a cool, nice guy. When we need the extra carbs he is always there 😂🤣💪🏽🍪👍🏽 #iifym #dirtylilpoptarts #PhatGirlFit #untamedforlife #untamedfitness #untamedfitnessathlete #hiker #refeedday #highcarbs
✨Last time I had oats was like week ago.. Not the biggest oat fan.. 🤷
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🔸Oats 80g 😱
🔸Toblerone 20g 🍫
🔸Milky way bar 🍫
🔸Oreo 2 cookies 🍪
🔸Cocoa powder 15g 🌰
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🔥700 Calories 😱
📊[98g Carbs / 23g Protein / 22g Fat]
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#sportas # maistas #mityba #iifym #flexibledieting #fit #fitfam #fitspo #instfit #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
✨Last time I had oats was like week ago.. Not the biggest oat fan.. 🤷 ➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Oats 80g 😱 🔸Toblerone 20g 🍫 🔸Milky way bar 🍫 🔸Oreo 2 cookies 🍪 🔸Cocoa powder 15g 🌰 ° 🔥700 Calories 😱 📊[98g Carbs / 23g Protein / 22g Fat] ➖➖➖➖➖➖➖➖➖➖➖➖➖ #sportas  # maistas #mityba  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
“Life is too short for self-hatred and celery sticks.” – Marilyn Wann
🎆No one likes celery sticks anyway. 😂
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🔸Ciniminis 150g 😍
🔸Milka bar LU 🍫
🔸100g Blueberries 🍇
🔸Myprotein whey 25g 🤤
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🔥1.3k Calories 😱
📊[195g Carbs / 36g Protein / 44g Fat] ✨This... New flavour protein powder... DAMN AMAZEBALLS 😍
Still got to try Coconut flavour.. I hope that one is good too 😂
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#milka #myprotein #ciniminis #iifym #flexibledieting #fit #fitfam #fitspo #instfit #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
“Life is too short for self-hatred and celery sticks.” – Marilyn Wann 🎆No one likes celery sticks anyway. 😂 ➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Ciniminis 150g 😍 🔸Milka bar LU 🍫 🔸100g Blueberries 🍇 🔸Myprotein whey 25g 🤤 ° 🔥1.3k Calories 😱 📊[195g Carbs / 36g Protein / 44g Fat] ✨This... New flavour protein powder... DAMN AMAZEBALLS 😍 Still got to try Coconut flavour.. I hope that one is good too 😂 ➖➖➖➖➖➖➖➖➖➖➖➖ #milka  #myprotein  #ciniminis  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday 
Donut Kill My Vibe 🍩😎 Reasons why Wednesdays are fantastic: ✔️I get off work at 3 ✔️it's hump day 🙌🏽🍑✔️it's my refeed day so I treat myself to @cinottisbakery ✔️I had the willpower to put a Cinottis Red Velvet cake donut on my face and then not eat it.... not yet anyways. 😉
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#donutgains #npcbikini #npcbikinicompetitor #bikiniathlete #teambossbodies #bossbabe #refeedday #iifym #macros #fitness #fitnessgirl #nasm #nasmcpt #personaltrainer #fitnesscoach #onlinetrainer #fitfam #bodybuilding #balance #doughnutsanddeadlifts
Donut Kill My Vibe 🍩😎 Reasons why Wednesdays are fantastic: ✔️I get off work at 3 ✔️it's hump day 🙌🏽🍑✔️it's my refeed day so I treat myself to @cinottisbakery ✔️I had the willpower to put a Cinottis Red Velvet cake donut on my face and then not eat it.... not yet anyways. 😉 . . #donutgains  #npcbikini  #npcbikinicompetitor  #bikiniathlete  #teambossbodies  #bossbabe  #refeedday  #iifym  #macros  #fitness  #fitnessgirl  #nasm  #nasmcpt  #personaltrainer  #fitnesscoach  #onlinetrainer  #fitfam  #bodybuilding  #balance  #doughnutsanddeadlifts 
Leg day. Started off with RDLs to hit my hamstrings. Try it out! #legs #lifting #gym #legworkout #deadlift #fitness #getitdone #refeedday
✨Good cereal recommendations? 😂
✨If you have time name 3 of em 🤔
🎆Almost done with 3rd pack of Honey covered rice crispies.. And I'm done with them for a while.. Or not..
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🔸Honey covered rice crispies 200g 😍
🔸Toblerone 70g 🍫
🔸Oreo cookies 3 🍪
🔸Milk 1% Fat 200 ml 🥛
🔸Monster zero White 😍
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🔥1395 Calories
📊[232g Carbs / 29g Protein / 37g Fat]
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Well today is a leg day.. So yeah.. Have to get in those carbs. 🤣😍
And yeah...still have 248g Carbs left for today 🤣
✨Fkn hell.. Toblerone is new bae.. Brb going to buy another one 😂😋
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#sportas #maistas #mityba #toblerone #monster #oreo #iifym #flexibledieting #fit #fitfam #fitspo #instfit #squat #squats #intermittentfasting #deadlift #gains  #shredded #gym #gymaddict #gymlife #gymrat #bulking #bulkingseason #cuttingseason #cutting #refeed #refeedday #cheatmeal #cheatday
✨Good cereal recommendations? 😂 ✨If you have time name 3 of em 🤔 🎆Almost done with 3rd pack of Honey covered rice crispies.. And I'm done with them for a while.. Or not.. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔸Honey covered rice crispies 200g 😍 🔸Toblerone 70g 🍫 🔸Oreo cookies 3 🍪 🔸Milk 1% Fat 200 ml 🥛 🔸Monster zero White 😍 ° 🔥1395 Calories 📊[232g Carbs / 29g Protein / 37g Fat] ° Well today is a leg day.. So yeah.. Have to get in those carbs. 🤣😍 And yeah...still have 248g Carbs left for today 🤣 ✨Fkn hell.. Toblerone is new bae.. Brb going to buy another one 😂😋 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #sportas  #maistas  #mityba  #toblerone  #monster  #oreo  #iifym  #flexibledieting  #fit  #fitfam  #fitspo  #instfit  #squat  #squats  #intermittentfasting  #deadlift  #gains Â  #shredded  #gym  #gymaddict  #gymlife  #gymrat  #bulking  #bulkingseason  #cuttingseason  #cutting  #refeed  #refeedday  #cheatmeal  #cheatday