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Physique💪🏿💪🏿 follow @fitnesssgymtraining @fitnesssgymtraining @fitnesssgymtraining 
#gymtime #goals #goal #gym #digitalart #gym #gymtime #hardwork #positivity #perfectbody #nutrition #natureporn #nopainnogain #carbs #chest #cleanrp #crossant #supreme #sixpack #stretch #shredded #fitness #fatloss #workout #weightloss #weightgain #triceps #transformation #booster
2018. We ready. 🙌
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I always get so reminiscent this time of year. Although my body has taken many little transformations between these, it’s crazy, it feels like WAY longer than just 3 years! It’s taught me so much. What to do and what not to do, who to be and who not to be, what to be ❤️ How to help, how to coach, how to grow. Social media is amazing, how it can boost some and break others. For me, it’s a platform I can look back on and literally watch myself grow. Here’s to that continuing as I re enter my studies late next year, because there is two investments you can never regret; one in your health, and two, your knowledge. 👩🏼‍💻✈️🙌 Im buzzing to return to study dietetics, and utterly terrified. 🙋🏼‍♀️
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Here’s to building brains and building booty😛 And never going back to below 42kg. I hope my way of living continues to inspire passion, wellness, self love, and hard work that eventually pays off (even if it takes doing the somewhat wrong college degree initially and competing in a physique competition to find your path). EVERY stage you enter, fall at, climb over, succumb to; builds your character, your knowledge, your worth and your story. Your life. Build you best life, and your body 🤘 #Progress #Throwback #WhoThat #Transformation #WUTWUT
2018. We ready. 🙌 . I always get so reminiscent this time of year. Although my body has taken many little transformations between these, it’s crazy, it feels like WAY longer than just 3 years! It’s taught me so much. What to do and what not to do, who to be and who not to be, what to be ❤️ How to help, how to coach, how to grow. Social media is amazing, how it can boost some and break others. For me, it’s a platform I can look back on and literally watch myself grow. Here’s to that continuing as I re enter my studies late next year, because there is two investments you can never regret; one in your health, and two, your knowledge. 👩🏼‍💻✈️🙌 Im buzzing to return to study dietetics, and utterly terrified. 🙋🏼‍♀️ . Here’s to building brains and building booty😛 And never going back to below 42kg. I hope my way of living continues to inspire passion, wellness, self love, and hard work that eventually pays off (even if it takes doing the somewhat wrong college degree initially and competing in a physique competition to find your path). EVERY stage you enter, fall at, climb over, succumb to; builds your character, your knowledge, your worth and your story. Your life. Build you best life, and your body 🤘 #Progress  #Throwback  #WhoThat  #Transformation  #WUTWUT 
With the silly season fast approaching it is inevitable that we are all about to be faced with a whole lot of food and alcohol 🍗🧀🍾🥧🍫
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This is my first Christmas in almost 5 years that I WILL NOT be tracking my calories and food intake ... am I apprehensive? NOT AT ALL! I am soooo keen to just eat delicious food with my amazing family and not worry about weighing my salad, tracking my pavlova, or not having that extra glass of wine 🙅🏽‍♀️🥂
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We are all so brainwashed into thinking that Christmas = weight gain ... who the f*ck made that up? Since when did we decide to fear delicious food and a few drinks with our loved ones? 🤷🏽‍♀️ .
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Just for fun, I typed into google, “How to AVOID dieting at Christmas”, the results consisted of: How to not overeat at Christmas, how to avoid Christmas weight gain, 5 tips to help you beat the bulge this Christmas, an expert guide to avoid overeating this Christmas, the list goes on🤦🏽‍♀️!!
No where could I find positive articles or posts that encouraged making memories over food at Christmas, or ways to deal with the diet culture we’re exposed to in the holidays, or how to love that Christmas food baby and the deliciousness that comes with it. .
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If you are feeling overwhelmed by all the crap that comes with the holidays and Christmas, then I 100% recommend listening to latest episode of the @dontsaltmygame podcast 😍 It seriously opened my eyes to how messed up society is this time of year in regards to dieting and food. .
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Just to clarify, I’m not saying to eat your weight in cheese, biscuits and dip EVERY single day, but please please please remember this time of year only happens once-do you really want to look back when you’re 80 and think, omg I’m so glad I tracked my Christmas Day lunch all this years! NO 🚫 That is all 😘
With the silly season fast approaching it is inevitable that we are all about to be faced with a whole lot of food and alcohol 🍗🧀🍾🥧🍫 - This is my first Christmas in almost 5 years that I WILL NOT be tracking my calories and food intake ... am I apprehensive? NOT AT ALL! I am soooo keen to just eat delicious food with my amazing family and not worry about weighing my salad, tracking my pavlova, or not having that extra glass of wine 🙅🏽‍♀️🥂 - We are all so brainwashed into thinking that Christmas = weight gain ... who the f*ck made that up? Since when did we decide to fear delicious food and a few drinks with our loved ones? 🤷🏽‍♀️ . - Just for fun, I typed into google, “How to AVOID dieting at Christmas”, the results consisted of: How to not overeat at Christmas, how to avoid Christmas weight gain, 5 tips to help you beat the bulge this Christmas, an expert guide to avoid overeating this Christmas, the list goes on🤦🏽‍♀️!! No where could I find positive articles or posts that encouraged making memories over food at Christmas, or ways to deal with the diet culture we’re exposed to in the holidays, or how to love that Christmas food baby and the deliciousness that comes with it. . - If you are feeling overwhelmed by all the crap that comes with the holidays and Christmas, then I 100% recommend listening to latest episode of the @dontsaltmygame podcast 😍 It seriously opened my eyes to how messed up society is this time of year in regards to dieting and food. . - Just to clarify, I’m not saying to eat your weight in cheese, biscuits and dip EVERY single day, but please please please remember this time of year only happens once-do you really want to look back when you’re 80 and think, omg I’m so glad I tracked my Christmas Day lunch all this years! NO 🚫 That is all 😘
Not the usual Sunday I have. @nmamilife opens it’s 2nd Clinic in #Delhi. To be made available for Clients from 1st Jan 2018. So Friends, time to take the New Years Resolution..
#NmamiLife #NmamiLifeGirl #Nutritionist #Dietitian #Health #PCOD #WeightLoss #WeightGain
I'm back👋 (kinda) 
First of all apologies  for being so absent, I think this is the longest time I haven't posted for, not that anyone probs cares anyway lmfao. But once again my life decided to throw another fucking curve ball at me.🙃 NOTHING will ever stop me, I promise you that. Big changes for me are coming 💪

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just want to express that no matter what life throws at you you just have to take each day as it comes. I've not been on my diet at all, I've been that sad I've either been binging on absolute junk or not able to eat all day. I've ended up actually losing weight surprisingly, I haven't been training much. I haven't had the energy or the right mindset. Which is fine. Life can be an absolute BITCH sometimes, but we all get through it, no matter what it is i believe everything happens for a reason and you'll learn from the shit times and become stronger in the long run. I most certainly have (beast). I just need to get my head straight and I'll be back on it.

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One thing I have learned over the years is to KEEP SMILING and fucking MAKE NUMBER 1 HAPPY🤙 
#positivity #sundayfunday #motivation #inspiration #inspo #fitspo #fitness #fitnessgoals #fitnessjourney #fitgirl #ukfitness #ukfitfam #fitgirls #gymshark #lululemon #gluteworkout #weightloss #loveyourself #lifequotes #muscle #fitnessmotivation
I'm back👋 (kinda) First of all apologies for being so absent, I think this is the longest time I haven't posted for, not that anyone probs cares anyway lmfao. But once again my life decided to throw another fucking curve ball at me.🙃 NOTHING will ever stop me, I promise you that. Big changes for me are coming 💪 _ just want to express that no matter what life throws at you you just have to take each day as it comes. I've not been on my diet at all, I've been that sad I've either been binging on absolute junk or not able to eat all day. I've ended up actually losing weight surprisingly, I haven't been training much. I haven't had the energy or the right mindset. Which is fine. Life can be an absolute BITCH sometimes, but we all get through it, no matter what it is i believe everything happens for a reason and you'll learn from the shit times and become stronger in the long run. I most certainly have (beast). I just need to get my head straight and I'll be back on it. _ One thing I have learned over the years is to KEEP SMILING and fucking MAKE NUMBER 1 HAPPY🤙 #positivity  #sundayfunday  #motivation  #inspiration  #inspo  #fitspo  #fitness  #fitnessgoals  #fitnessjourney  #fitgirl  #ukfitness  #ukfitfam  #fitgirls  #gymshark  #lululemon  #gluteworkout  #weightloss  #loveyourself  #lifequotes  #muscle  #fitnessmotivation 
I use to hate clothes shopping- guess what I still do!!! But not like I use to.. I use to hate the way clothes fit, how skinny my legs looked in jeans, or how self conscious I was in a crop top. Now I hate it cuz I just can’t find jeans that fit😂 ( waist to booty to leg ratio makes it impossible) but I sure as hell feel confident in my clothes and body!
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Don’t let the fit of clothing define you- I feel like one really talks about this, but so many of us are self conscious about it. Most clothing stores sizes are so unrealistic( I’m talking about you, you one size fits all... my butt store) —————————————————
My point here is never get discouraged if you feel amazing in your body then a shopping trip ruins it, I use to let it eat me up, but helll nah. Beauty ideals are a load of BS OKAY. ————————————————
FIERCE AND FIT GUIDE IS AVAILABLE IN MY BIO- JOIN THE JOURNEY❤️
••••••••••••••••••••••••••••••••••••••••••••
#FTFguide drop dec 8th 
Apply for online coaching in my bio
@nutrakey -“Kendall” 30%
YouTube- fearstofit link in bio 
Twitter @fearstofit
Snap- fearstofit
I use to hate clothes shopping- guess what I still do!!! But not like I use to.. I use to hate the way clothes fit, how skinny my legs looked in jeans, or how self conscious I was in a crop top. Now I hate it cuz I just can’t find jeans that fit😂 ( waist to booty to leg ratio makes it impossible) but I sure as hell feel confident in my clothes and body! ————————————————— Don’t let the fit of clothing define you- I feel like one really talks about this, but so many of us are self conscious about it. Most clothing stores sizes are so unrealistic( I’m talking about you, you one size fits all... my butt store) ————————————————— My point here is never get discouraged if you feel amazing in your body then a shopping trip ruins it, I use to let it eat me up, but helll nah. Beauty ideals are a load of BS OKAY. ———————————————— FIERCE AND FIT GUIDE IS AVAILABLE IN MY BIO- JOIN THE JOURNEY❤️ •••••••••••••••••••••••••••••••••••••••••••• #FTFguide  drop dec 8th Apply for online coaching in my bio @nutrakey -“Kendall” 30% YouTube- fearstofit link in bio Twitter @fearstofit Snap- fearstofit
What foods makes you feel good?
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Over the weekend I stupidly tested my body’s limits with artificial sweeteners and sugar alcohols.
I drank copious amounts of diet soft drinks, had a whole quest bar and tried other artificial shitstorm products.
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Not surprisingly, the past 2 days I have experienced the most uncomfortable and unpleasant digestive issues, felt weak and shakey and just overall really unwell. All because I craved a sweet hit.
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It’s been a great reminder for me on just how good I feel when I eat the right foods for ME - and how damn shit I feel when I eat the foods that aren’t.
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When you begin mindlessly eating according to short-term cravings, a new ‘fad’ diet, or follow some externally-imposed broad nutrition rules, you fall into the trap of eating the foods you think you should or the foods you think you want - and not the foods that you really need or like.
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Learning how different foods actually make you FEEL is so important for learning how to take care of yourself. For me now, any food that makes me feel a little ‘off’, sluggish or sick— no matter how damn good it tastes in the moment or how ‘healthy’ it is — isn’t worth it. Whether that means holding back on a refreshing Coke Zero or turning down some nutritious cauliflower.
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Personally, I refuse to continually sacrifice my wellbeing for any immediate indulgence, or for the mental gratification/security of picking a food that someone else has deemed a ‘good choice.’
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In my opinion, the simplest trick to eating ‘well’ is to ask myself at any given meal time, “what do I want”, and the answer is always the same; “I want to feel good” - not “what’s lower in calories”, “what she’s having” or “what tastes good right now” 🥑✌🏻
What foods makes you feel good? - Over the weekend I stupidly tested my body’s limits with artificial sweeteners and sugar alcohols. I drank copious amounts of diet soft drinks, had a whole quest bar and tried other artificial shitstorm products. - Not surprisingly, the past 2 days I have experienced the most uncomfortable and unpleasant digestive issues, felt weak and shakey and just overall really unwell. All because I craved a sweet hit. - It’s been a great reminder for me on just how good I feel when I eat the right foods for ME - and how damn shit I feel when I eat the foods that aren’t. - When you begin mindlessly eating according to short-term cravings, a new ‘fad’ diet, or follow some externally-imposed broad nutrition rules, you fall into the trap of eating the foods you think you should or the foods you think you want - and not the foods that you really need or like. - Learning how different foods actually make you FEEL is so important for learning how to take care of yourself. For me now, any food that makes me feel a little ‘off’, sluggish or sick— no matter how damn good it tastes in the moment or how ‘healthy’ it is — isn’t worth it. Whether that means holding back on a refreshing Coke Zero or turning down some nutritious cauliflower. - Personally, I refuse to continually sacrifice my wellbeing for any immediate indulgence, or for the mental gratification/security of picking a food that someone else has deemed a ‘good choice.’ - In my opinion, the simplest trick to eating ‘well’ is to ask myself at any given meal time, “what do I want”, and the answer is always the same; “I want to feel good” - not “what’s lower in calories”, “what she’s having” or “what tastes good right now” 🥑✌🏻
This was two years ago.. whoa calves 👀
This was two years ago.. whoa calves 👀
You miss 100% of the chances you don’t take.
This is my submission to become a @grrrl_clothing sponsored athlete. This company embodies everything I aim to be, everything I aim to give everyone who meets me, and everything I aim to give my female athletes who train under me. I would be so proud to be a #Grrrl and represent part of the #GrrrlArmy at the #ProrawX in Australia in March 😏 #grrrlathletesearch2018
You miss 100% of the chances you don’t take. This is my submission to become a @grrrl_clothing sponsored athlete. This company embodies everything I aim to be, everything I aim to give everyone who meets me, and everything I aim to give my female athletes who train under me. I would be so proud to be a #Grrrl  and represent part of the #GrrrlArmy  at the #ProrawX  in Australia in March 😏 #grrrlathletesearch2018 
Chocolate cravings in full force lately 🍫🙋‍♀️ // I haven’t had any weird ones yet— Its been totally normal like chocolate bars, chocolate pancakes, chocolate Peanut butter cups, and hot chocolate 🙌👌 basically anything that has chocolate in it 😉 // I’m feeling MUCH better today— thank you for all your kind words 💗 Thankfully whatever I had quickly passed through my body ( 20 hours of sleep did the job right 😉) and baby girl is doing well 🙏 // What’s the weirdest pregnancy craving you or a friend had??
Chocolate cravings in full force lately 🍫🙋‍♀️ // I haven’t had any weird ones yet— Its been totally normal like chocolate bars, chocolate pancakes, chocolate Peanut butter cups, and hot chocolate 🙌👌 basically anything that has chocolate in it 😉 // I’m feeling MUCH better today— thank you for all your kind words 💗 Thankfully whatever I had quickly passed through my body ( 20 hours of sleep did the job right 😉) and baby girl is doing well 🙏 // What’s the weirdest pregnancy craving you or a friend had??
Good morning world 😬
Good morning world 😬
Ich hab gestern Apple Crumble gemacht und... tadaaaa!
Hat irgendjemand meinen Euphorieanfall in der Story gesehen? Mir geht es jedenfalls momentan so richtig phantastisch, mein Selbstwert ist langsam wieder in einem normalen Bereich und ich hab ziemlich viel angefangen zu akzeptieren, was aber auch an meinem großartigen Bruder und ein paar gemeinsamen Freunden von uns liegen kann. Ernsthaft, Menschen zu haben, die deine Macken akzeptieren (oder sogar mögen) sind etwas großartiges. Leider war ich aber auch viel weg. Und viel gestresst. Und Stress schlägt bei mir immer extrem auf die Gesundheit. Und dank der daraus resultierenden Bauchkrämpfe bin ich ein Kilo leichter. Yay! (nicht)
#recovery #veganrecovery #health #cake #recoveryisworthit #anorexiarecovery #anorexia #food #weightgain #magersucht #magersuchtkampf #magersuchtrecovery #backtolife
Ich hab gestern Apple Crumble gemacht und... tadaaaa! Hat irgendjemand meinen Euphorieanfall in der Story gesehen? Mir geht es jedenfalls momentan so richtig phantastisch, mein Selbstwert ist langsam wieder in einem normalen Bereich und ich hab ziemlich viel angefangen zu akzeptieren, was aber auch an meinem großartigen Bruder und ein paar gemeinsamen Freunden von uns liegen kann. Ernsthaft, Menschen zu haben, die deine Macken akzeptieren (oder sogar mögen) sind etwas großartiges. Leider war ich aber auch viel weg. Und viel gestresst. Und Stress schlägt bei mir immer extrem auf die Gesundheit. Und dank der daraus resultierenden Bauchkrämpfe bin ich ein Kilo leichter. Yay! (nicht) #recovery  #veganrecovery  #health  #cake  #recoveryisworthit  #anorexiarecovery  #anorexia  #food  #weightgain  #magersucht  #magersuchtkampf  #magersuchtrecovery  #backtolife 
When nature show you who the big boss is #Thickness#weightgain #beintcontent
Non-gymrats think we are crazy. Wrong, they are crazy 😒
Non-gymrats think we are crazy. Wrong, they are crazy 😒
💪🏻🏋🏻‍♂️LUNCH TIME  MOTIVATION💪🏻🏋🏻‍♂️ 💪🏻💪🏻Men smashing their goals👊🏻👊🏻 #musclebuild #weightloss #weightgain #mensmashingit #focusedandfabulous #malemotivation
Another tasty Tomato and Ham Omelette for lunch, followed by a fun Banana :') Squish must've liked it because he's having a good old roll around now. 🐣

#SW #SlimmingWorld #SlimmingWorldFamily #SlimmingWorldPregnancy #30WeeksPregnant #Lunch #FoodBlog #Banana #Healthy #Active #Lifestyle #Fruit #Omelette #WeightLoss #WeightGain #WeightMaintain #Yummy #Nutrition #Tasty #Holiday #Home #Cosy #SnowDay
"Make a choice and Recreate yourself"

Join us for the 10 days Fitness Challenge and get the following - Body Fat analysis.
- Personal wellness consultation and lifestyle analysis.
- HIIT workout/power yoga/ focus-group muscle workout.
- Customised Meal plans.
- Wellness education program.

#fitnesschallenge #fattofit #fitness #transformation #bethebestversionofyourself #weightgain #weightloss #weightmanagement #mulund #thane #bhandup #miraroad #airoli #marathoner #endurance #loveyourbody #leadbyexample #earlydinner #sleepearly #health #workout #endurance #fitmom #loveyourself #happiness #wellnesscoach
"Make a choice and Recreate yourself" Join us for the 10 days Fitness Challenge and get the following - Body Fat analysis. - Personal wellness consultation and lifestyle analysis. - HIIT workout/power yoga/ focus-group muscle workout. - Customised Meal plans. - Wellness education program. #fitnesschallenge  #fattofit  #fitness  #transformation  #bethebestversionofyourself  #weightgain  #weightloss  #weightmanagement  #mulund  #thane  #bhandup  #miraroad  #airoli  #marathoner  #endurance  #loveyourbody  #leadbyexample  #earlydinner  #sleepearly  #health  #workout  #endurance  #fitmom  #loveyourself  #happiness  #wellnesscoach 
IM SO HAPPY, my best friend is coming down to spend a week and I'll see him in less than 4 hours after not seeing him for over 4 months. And all my assignments are done and I'm listening to Christmas music and I'm so fucking happy for once, wish I felt like this all the time 🙌🏼🙌🏼🎄💫🌈😊😅 FUCK DEPRESSION FUCK ANXIETY FUCK MY EATING DISORDER IM GONNA HAVE A GOOD TIME THIS WEEK -
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#eatingdisorder #depression #anxiety #edfamily #anorexia #bulimia #ednos #restricting #recoveryfamily #selfharmrecovery #relapse  #mentalhealth #edfam #recovery  #mentalhealthawareness #prorecovery  #exercise #fitness #weightgain #mentalbattle #weightloss #mentalhealth #bodycheck #positivity #christmas #reunion #bestfriend #fuckdepression #morethanmymentalillness #happy
IM SO HAPPY, my best friend is coming down to spend a week and I'll see him in less than 4 hours after not seeing him for over 4 months. And all my assignments are done and I'm listening to Christmas music and I'm so fucking happy for once, wish I felt like this all the time 🙌🏼🙌🏼🎄💫🌈😊😅 FUCK DEPRESSION FUCK ANXIETY FUCK MY EATING DISORDER IM GONNA HAVE A GOOD TIME THIS WEEK - - #eatingdisorder  #depression  #anxiety  #edfamily  #anorexia  #bulimia  #ednos  #restricting  #recoveryfamily  #selfharmrecovery  #relapse  #mentalhealth  #edfam  #recovery  #mentalhealthawareness  #prorecovery  #exercise  #fitness  #weightgain  #mentalbattle  #weightloss  #mentalhealth  #bodycheck  #positivity  #christmas  #reunion  #bestfriend  #fuckdepression  #morethanmymentalillness  #happy 
Hello fighters! 🖐🏼 I'm sry for not posting this morning but something happened and  I was really sad and didn't take a picture at the breakfast 😔 but it's ok now! 😌 Hope your day will be good 😆

Lunch 👉🏼 chicken with toasted potatoes and goat cheese sauce + milk

#lunch #morning #sorry #chicken #potatoes #milk #cheese #goatcheese #sauce #carrots #sad #recovery #realrecovery #eatingdisorder #anorexia #snack #foodpost #weightgain #weightrestoring #challange #life  #treatment #fighting #mealplan
Hello fighters! 🖐🏼 I'm sry for not posting this morning but something happened and I was really sad and didn't take a picture at the breakfast 😔 but it's ok now! 😌 Hope your day will be good 😆 Lunch 👉🏼 chicken with toasted potatoes and goat cheese sauce + milk #lunch  #morning  #sorry  #chicken  #potatoes  #milk  #cheese  #goatcheese  #sauce  #carrots  #sad  #recovery  #realrecovery  #eatingdisorder  #anorexia  #snack  #foodpost  #weightgain  #weightrestoring  #challange  #life  #treatment  #fighting  #mealplan 
DAILY pH TIP #4 #balanceddiet #healthbenefits
Get your orders in for Christmas! These dates are for orders within the UK only, international orders minus 5 days from the dates to be safe. 🌏 worldwide shipping, DM for an invoice/ any queries #Apetamin #apetaminuk #apetaminlondon #weightgain #christmasweightgain #gains #weightgaincommumity #thick
WEIGHT GAIN 💪🏼💪🏼- Swipe for 1-year progression

Questions involving weight gain is something I come across extremely often.  As a result here are a few very basic dietary/tracking recommendations to help optimize weight gain for beginners. 
1.	Get an idea of where your daily calorie intake is at: - How much you perceive to be a lot of food can be highly relative. By tracking your calories you get a more objective measurement that you can manipulate accordingly depending on the results you see at a given intake. 
2.	Eat in a sustained calorie surplus -	As a general rule of thumb creating a daily 500 calorie surplus can be a good starting point when weight gain is your goal, this can be more or less depending on the individual/context. -	Eat a balanced diet whilst aiming to select more calorie dense/less satiating foods. 
As a starting guideline for weight gain you can try aim to hit 1g of protein per 1lb of bodyweight, 1.5-2.0g of carbohydrate per pound of bodyweight and 2-2.5/bodyweight in pounds to give you your estimated fat intake in grams.

3.	Track your body weight: - I recommend taking measurements at least 2-3 times per week and taking the average of those measurements. Try to weigh yourself at the same time on each day to ensure greater accuracy.

By monitoring fluctuations between weekly bodyweight averages you can adjust/maintain your intake accordingly depending on the results you see.

4.	Be patient: - Quality weight gain doesn’t happen over night. Try not to fixate too heavily on the long-term goals and instead focus on the process goals that get you to your end goal to begin with. Set SMART goals that act as stepping-stones towards your final destination and don’t lose sight of the bigger picture. 
For more information on all topics health and fitness related please don’t hesitate to contact me either through email or direct message. Link to email can be found in my Bio. ✉️✉️ #health #fitness #weightgain #powerlifting #bodybuilding #muscle #musclegain #coaching #strength
WEIGHT GAIN 💪🏼💪🏼- Swipe for 1-year progression Questions involving weight gain is something I come across extremely often. As a result here are a few very basic dietary/tracking recommendations to help optimize weight gain for beginners. 1. Get an idea of where your daily calorie intake is at: - How much you perceive to be a lot of food can be highly relative. By tracking your calories you get a more objective measurement that you can manipulate accordingly depending on the results you see at a given intake. 2. Eat in a sustained calorie surplus - As a general rule of thumb creating a daily 500 calorie surplus can be a good starting point when weight gain is your goal, this can be more or less depending on the individual/context. - Eat a balanced diet whilst aiming to select more calorie dense/less satiating foods. As a starting guideline for weight gain you can try aim to hit 1g of protein per 1lb of bodyweight, 1.5-2.0g of carbohydrate per pound of bodyweight and 2-2.5/bodyweight in pounds to give you your estimated fat intake in grams. 3. Track your body weight: - I recommend taking measurements at least 2-3 times per week and taking the average of those measurements. Try to weigh yourself at the same time on each day to ensure greater accuracy. By monitoring fluctuations between weekly bodyweight averages you can adjust/maintain your intake accordingly depending on the results you see. 4. Be patient: - Quality weight gain doesn’t happen over night. Try not to fixate too heavily on the long-term goals and instead focus on the process goals that get you to your end goal to begin with. Set SMART goals that act as stepping-stones towards your final destination and don’t lose sight of the bigger picture. For more information on all topics health and fitness related please don’t hesitate to contact me either through email or direct message. Link to email can be found in my Bio. ✉️✉️ #health  #fitness  #weightgain  #powerlifting  #bodybuilding  #muscle  #musclegain  #coaching  #strength 
Well!!! It’s snowing so working from HOME today ♥️🙏🏼 Thank you!
Well!!! It’s snowing so working from HOME today ♥️🙏🏼 Thank you!
Starting to feel huge now but it will all be worth it when I get to hold my baby boy 👶🏻💙 #pregnancy #weightgain #feelinghuge #pregnancylife #pregnancybump #30weekspregnant #thirdtrimester #10weekstogo
Go check out the @aesthetic_boot_camp page for daily pictures on training, workouts and clients who are smashing it🤳🏻
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#monday
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#fitness#bootcamp #stronger #faster #learning 
#fitness#bootcamp#Gymbox #transformations #weightloss #weightgain #fatloss #muscle #musclegain #trainhard #abs #progress #fitness #fitfam #nutrition #food #basics #personaltraining #motivation #crossfit #crossfitter #crossfitcommunity #fitnessforlife #gymbox #nutrition #training #squats #wod
Go check out the @aesthetic_boot_camp page for daily pictures on training, workouts and clients who are smashing it🤳🏻 • #monday  • • #fitness #bootcamp  #stronger  #faster  #learning  #fitness #bootcamp #Gymbox  #transformations  #weightloss  #weightgain  #fatloss  #muscle  #musclegain  #trainhard  #abs  #progress  #fitness  #fitfam  #nutrition  #food  #basics  #personaltraining  #motivation  #crossfit  #crossfitter  #crossfitcommunity  #fitnessforlife  #gymbox  #nutrition  #training  #squats  #wod 
Det forandres no rett veien ser æ...
#trønder#toårsiden#kalvivekst#rundkjaka#weightgain#fattyface#skinnyface#nordmann
This will happen when you drink vodka and eat like a pig because you’re hungover 😰👎🏼
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#getagrip #weightgain #slimmingworld #slimmingworldlife #slimmingworlduk #weighin
For those who are struggling too get a workout done ! That’s an hour session with me for you ! An hour a day is all’s you need ! 
Any enquiries or questions email or dm me ! 
#motivationalquotes #motivationmonday #motivated #fitness #weightloss #weightgain #strength #conditioning #strengthandconditioning #bodyfat #hardwork #hour #workout #workoutmotivation #LTPT #puregymbrunswick #puregym #liverpool #liverpoolpt #brunswick #fitfam
Our product are not just for weight loss. So many ladies are gaining weight from having the products. By getting the natural nutritional value of the shakes 🍦and capsules✌🏼🍏🍌🍉⠀
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Jess Bennett is a perfect example of a girl who has battled with being severely underweight has now gained a weight through using our products. Her results are a true testament that our products can change the lives of so many people. ❤️⠀
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#Changingpeoplelives #Healthylifestyle #weightgain #LYB🌸 #healthieryou #lifechanging #onesimplechange #realpeople #realresults #plantbased #protein #fruits #vegetables
Our product are not just for weight loss. So many ladies are gaining weight from having the products. By getting the natural nutritional value of the shakes 🍦and capsules✌🏼🍏🍌🍉⠀ ⠀ Jess Bennett is a perfect example of a girl who has battled with being severely underweight has now gained a weight through using our products. Her results are a true testament that our products can change the lives of so many people. ❤️⠀ ⠀ #Changingpeoplelives  #Healthylifestyle  #weightgain  #LYB 🌸 #healthieryou  #lifechanging  #onesimplechange  #realpeople  #realresults  #plantbased  #protein  #fruits  #vegetables 
🍳🍳Are you a BREAKFAST SKIPPER?🍳🍳 💕Breakfast is key to help you lose weight and for staying fit and healthy! 👙🏋 💕I'm looking for 5️Breakfast 🍳 skippers that want to DROP A STONE OR MORE 💕If you skip breakfast and want to lose weight 
Comment Below 💕

#vegan #veganfriendly #vegitarian #plantbased #plantbasedprotein #weightloss #dropadresssize #busymums #mums #pregnancy #preworkout #postworkout #weightgain #nutritious #shake
Good morning lovely humans. Had almost no sleep last night but had to get out of bed before noon as I’m seeing my gp today. I haven’t been outside in 12 days so it’ll be good to get out for a bit I guess. Started fasting last night and I’m now 7h into a 48h fast. Hope you’re all okay and having a nice day. #weight #weightgain #weightloss #bodycheck #fat #depressed #depressing #depression #suicide #suicidal #secretsociety #cry #crying #alone #lonely #fast #eat #eatingdisorder #ana #mia #ed #diet #binge #bingeeating #anorexia #bulimia
Good morning lovely humans. Had almost no sleep last night but had to get out of bed before noon as I’m seeing my gp today. I haven’t been outside in 12 days so it’ll be good to get out for a bit I guess. Started fasting last night and I’m now 7h into a 48h fast. Hope you’re all okay and having a nice day. #weight  #weightgain  #weightloss  #bodycheck  #fat  #depressed  #depressing  #depression  #suicide  #suicidal  #secretsociety  #cry  #crying  #alone  #lonely  #fast  #eat  #eatingdisorder  #ana  #mia  #ed  #diet  #binge  #bingeeating  #anorexia  #bulimia 
#GPRepost #reposter #regram_app @the_issn via @GPRepostApp for Android
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Anyone ever bought those big tubs of Weight Gainers? It’s basically a bucketful of sugar with some protein thrown in to keep you semi-happy. What happens when you consume the stuff? Well...you will gain weight 🤣🤣🤣. #fat #weightgain
#GPRepost  #reposter  #regram_app  @the_issn via @GPRepostApp for Android ------------------ Anyone ever bought those big tubs of Weight Gainers? It’s basically a bucketful of sugar with some protein thrown in to keep you semi-happy. What happens when you consume the stuff? Well...you will gain weight 🤣🤣🤣. #fat  #weightgain 
To all my follow nhs staff 🤣🤣🤣 break the cycle lol 
#weightgain #diettime #healthyliving #foodie #foodlover
Transformation from last year :) #changingforthebetter #weightgain #gym #food #kyle
Anyone ever bought those big tubs of Weight Gainers? It’s basically a bucketful of sugar with some protein thrown in to keep you semi-happy. What happens when you consume the stuff? Well...you will gain weight 🤣🤣🤣. #fat #weightgain
Anyone ever bought those big tubs of Weight Gainers? It’s basically a bucketful of sugar with some protein thrown in to keep you semi-happy. What happens when you consume the stuff? Well...you will gain weight 🤣🤣🤣. #fat  #weightgain 
hey leute❤
hier seht ihr meinen #snack 3 lebkuchen (die großen diesmal, sind einfach besser😻😊) 200ml alpro mandelmilch (ebenfalls sehr gut, hab sie mal geholt weil ich gehört habe mandelmilch harmoniert gut zum porridge, und auch so schmeckt sie sehr gut, nussig eben😂).
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Auf den letzten 3bilder seht ihr meine vorbereitenden overnight oats, gestockt mit jeweils etwas meiner lieblings edelzartbitter schoki (die auch kaum zucker im vergleich zu normalen hat), aufjedenfall habe ich dazu 150ml mandelmilch im topf kochen lassen, dann 60g haferflocken zugegeben, dann gerührt bis es cremig war, und dann etwas haferbrei in die tasse, dann schoko, dann wieder haferbrei und so weiter😊 das gute: der porridge war noch heiß und die schoki schmilzt darin😻 das wird ein toller geschmack (hoffentlich)😂 naja jz ist es im kühlschrank und dann mal sehen wie es morgen so schmeckt🙊🙈
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lg❤

#eatingdisorder #eatittobeatit #strongnotskinny #staystrong #food #fooddiary #weighttowin #weightgain #lifeisbeautiful #loveyourself #recoverygirl #recoverwin #ana #mia #anafighter #miafighter #anawarrior #miawarrior #fuckana #fuckmia #essstörung #magersucht #bulumie #anarecovery #eatingdisorderrecovery #anorexie #anorexianervosa
hey leute❤ hier seht ihr meinen #snack  3 lebkuchen (die großen diesmal, sind einfach besser😻😊) 200ml alpro mandelmilch (ebenfalls sehr gut, hab sie mal geholt weil ich gehört habe mandelmilch harmoniert gut zum porridge, und auch so schmeckt sie sehr gut, nussig eben😂). · Auf den letzten 3bilder seht ihr meine vorbereitenden overnight oats, gestockt mit jeweils etwas meiner lieblings edelzartbitter schoki (die auch kaum zucker im vergleich zu normalen hat), aufjedenfall habe ich dazu 150ml mandelmilch im topf kochen lassen, dann 60g haferflocken zugegeben, dann gerührt bis es cremig war, und dann etwas haferbrei in die tasse, dann schoko, dann wieder haferbrei und so weiter😊 das gute: der porridge war noch heiß und die schoki schmilzt darin😻 das wird ein toller geschmack (hoffentlich)😂 naja jz ist es im kühlschrank und dann mal sehen wie es morgen so schmeckt🙊🙈 · lg❤ #eatingdisorder  #eatittobeatit  #strongnotskinny  #staystrong  #food  #fooddiary  #weighttowin  #weightgain  #lifeisbeautiful  #loveyourself  #recoverygirl  #recoverwin  #ana  #mia  #anafighter  #miafighter  #anawarrior  #miawarrior  #fuckana  #fuckmia  #essstörung  #magersucht  #bulumie  #anarecovery  #eatingdisorderrecovery  #anorexie  #anorexianervosa 
Mobility with coach @ruairidh_mcandrew : Tight traps and want to clear them up? The traps are pretty robust so try this drill out. Set the barbell low enough so that when you stand up the weight comes off the rack. From here, slowly turn your neck and roll the barbell up and down!

Get in touch via phone or email in the clickable tabs at the top of our page 🔝 to arrange your FREE consultation!
Mobility with coach @ruairidh_mcandrew : Tight traps and want to clear them up? The traps are pretty robust so try this drill out. Set the barbell low enough so that when you stand up the weight comes off the rack. From here, slowly turn your neck and roll the barbell up and down! Get in touch via phone or email in the clickable tabs at the top of our page 🔝 to arrange your FREE consultation!
Focus on increasing the amount of healthy carbs (such as fruits and veggies) you eat every day to support heart ,fuel your body and your brain. #HealthTips  #HealthTips #BetterLife # EatBetter

Pick up your 5 Day💚 Breakfast Pack & Join the Challenge
========
Whatsapp for price and info👍
Our Challenge starts every Sunday for Monday to Friday😉
So pick up before
======
Herbalife Independant Distributor 
Maryam Amod
☎061 8421 786
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Based in Overport and La Mercy ========
IF YOU OUTSIDE DURBAN WE DO DELIVER TO YOUR DOOR
& Join the Challenge😉 💚💚💚
#herbalifeindependantdistributor  #overweight #weightloss #herbalife #obesity #food #herbalifesouthafrica #healthyshakes #healthysnacks #healthyactivelifestyle  #tasty #weightloss  #healthymeals #healthyfoods #eatclean #durban #nutrition  #weightgain #healthyeating #overport #challenge #weightlosschallenge
Focus on increasing the amount of healthy carbs (such as fruits and veggies) you eat every day to support heart ,fuel your body and your brain. #HealthTips  #HealthTips  #BetterLife  # EatBetter Pick up your 5 Day💚 Breakfast Pack & Join the Challenge ======== Whatsapp for price and info👍 Our Challenge starts every Sunday for Monday to Friday😉 So pick up before ====== Herbalife Independant Distributor Maryam Amod ☎061 8421 786 ====== Based in Overport and La Mercy ======== IF YOU OUTSIDE DURBAN WE DO DELIVER TO YOUR DOOR & Join the Challenge😉 💚💚💚 #herbalifeindependantdistributor  #overweight  #weightloss  #herbalife  #obesity  #food  #herbalifesouthafrica  #healthyshakes  #healthysnacks  #healthyactivelifestyle  #tasty  #weightloss  #healthymeals  #healthyfoods  #eatclean  #durban  #nutrition  #weightgain  #healthyeating  #overport  #challenge  #weightlosschallenge 
Fit Fit Fit ❤️🔥💪🏻 #fitness #fitgirl #workout #weightgain
Be Safe. Happy Holidays.🍻
Be Safe. Happy Holidays.🍻
𝐻𝒶𝓅𝓅𝓎 𝓂𝑜𝓃𝒹𝒶𝓎 ❄️ La neve ieri ha imbiancato le mie zone, gli alberi sono tutti bianchi e questa mattina é arrivata anche sul mio pancake! 🌨 ~ spirulina pancake con yogurt greco, cocco e ribes natalizi ~ 
Partecipo con questa semplice idea al contest #mysweetxmasfit di @fitfood_nofat e @drfabiobasone_official 
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#colazione #christmas #neve #snow #letitsnow #breakfast #alimentazionesana #mangiarebene #pancake #natale #fitgirl #trainingday #weightgain #buildingmuscle #palestra #21daystofitmas #gymlover #foodlover #instafood #healthy #eatclean #dietista #flexibledieting
𝐻𝒶𝓅𝓅𝓎 𝓂𝑜𝓃𝒹𝒶𝓎 ❄️ La neve ieri ha imbiancato le mie zone, gli alberi sono tutti bianchi e questa mattina é arrivata anche sul mio pancake! 🌨 ~ spirulina pancake con yogurt greco, cocco e ribes natalizi ~ Partecipo con questa semplice idea al contest #mysweetxmasfit  di @fitfood_nofat e @drfabiobasone_official ______ #colazione  #christmas  #neve  #snow  #letitsnow  #breakfast  #alimentazionesana  #mangiarebene  #pancake  #natale  #fitgirl  #trainingday  #weightgain  #buildingmuscle  #palestra  #21daystofitmas  #gymlover  #foodlover  #instafood  #healthy  #eatclean  #dietista  #flexibledieting 
I thought i was still small, so i filled up some more water 😏 #bloating #stuffing #inflated #waterinflation #waterbelly #roundbelly #hairy #fullbelly #fatteningup #weightgain #fatbelly #roundbelly #waterchug
Hitting up some deadlifts! 
Final few days in #myyellowgym before I head home for Christmas! But at least when I’m at home I’ll have so many mince pies to stuff my face with 🤤
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#deadlift #backday #weightlifting #compoundlifts #muscle #strengthtraining #weightgain #bodybuilding #bodybuilder #strong #health #gym #gymrat #fit #ukfitfam #fitness #fitnessmodel #gymmodel #lean #gains #abs #shredded #physique
Hitting up some deadlifts! Final few days in #myyellowgym  before I head home for Christmas! But at least when I’m at home I’ll have so many mince pies to stuff my face with 🤤 ___________________________________________ #deadlift  #backday  #weightlifting  #compoundlifts  #muscle  #strengthtraining  #weightgain  #bodybuilding  #bodybuilder  #strong  #health  #gym  #gymrat  #fit  #ukfitfam  #fitness  #fitnessmodel  #gymmodel  #lean  #gains  #abs  #shredded  #physique 
I’m still feeling mega full and so so bloated so just fruit for breakfast and I still couldn’t finish that! .... not cool eliza not cool.... #eatbadfeelbad #notfeelinggood #ohgosh #saveme #inneedofpepperminttea #fool #toomuchfood #weightgain #dreadingweighin #weightlosstransformation #weightwatchers #weightwatchersgirl #weighinwednesday #losingweight
#SALTED CARAMEL 🤤🍫🍯 Made one handed with Mya on my hip! can no longer leave her alone for two seconds anymore 😂🙈 #MAMAS looking for energy, weight loss or to just generally feel more human you #NEED these in your life 😍🙌🏼 #shake #healthy #saltedcaramel #weightloss #weightgain #energy #skipbreakfast #plantbasedprotein #juiceplus #nutrition #k #l #love #life #yummy #season #christmas #freezing #snow #chills
#SALTED CARAMEL 🤤🍫🍯 Made one handed with Mya on my hip! can no longer leave her alone for two seconds anymore 😂🙈 #MAMAS looking for energy, weight loss or to just generally feel more human you #NEED these in your life 😍🙌🏼 #shake #healthy #saltedcaramel #weightloss #weightgain #energy #skipbreakfast #plantbasedprotein #juiceplus #nutrition #k #l #love #life #yummy #season #christmas #freezing #snow #chills
+2lbs 😣😞🤤
#weightgain #weightwatchers #wwflex #weight
#herbalife #aip #swaziland #healthy #nutrition #ideal #breakfast #monday #weightloss #weightgain 
Contact me on whatsapp 7811 6611 for more info