OFFSEASON (GROW SEASON) UPDATE 💪🏼
Weighing in at my heaviest ever- 137.0 this morning, I’m 5’6. Eating more than i ever have. Cardio’s down. Hitting PRs like it’s no one’s business. Training feels freaking amazing. Seeing forearm veins when i train at my heaviest.....?! I’ll take it. Energy levels high. Quality of life on top of the world. Having one of those uber-passionate moments right now about this sport so bare with me. I’m so beyond stoked about where coach @paulrevelia and i have taken my physique so far and we’re only getting started.
Been getting a lot of people asking when i plan to compete again. Summer/Fall 2018 100%. No targeted shows yet, just tunnel vision focus on growth for now and we’ll decide to prep when we feel ready. Every session i think about the package I’ll be bringing to the stage next year. Obsessed is an understatement.
Wanna improve your physique? Don’t be afraid to gain some damn weight. it doesn’t have to be sloppy- I’m a perfect example of someone who’s keeping body fat gain controlled. Not saying that to brag, but to prove a point that offseason doesn’t have to mean “screw it I’ll eat anything and everything”-season. Waist measurement has stayed pretty much the same and every other measurement is going up. Hit your macros, train smart, supplement properly, and let your consistency speak for itself.
Pump fueled by @corenutritionals (see IG story for full pre-workout stack & discount) & baseball tee from @the_ace_lifestyle (“MARISSA” 15% off) 🤙🏽
Be your own competition and your own motivation! My body sure as hell doesn't look like this now due to my inability to control myself when pumpkin pie and hot cocoa season comes around 😂 BUT I'm going to let myself bulk up a little, continue to hit the gym, and work towards an even better summer bod next year. No need to feel guilty for indulging in moderation, I personally believe that a healthy lifestyle should be your happiest.
How many reps should I do on an exercise?😓 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The rep range you use for an exercise should be based around what your goals are...🎯
If you are aiming to build strength (powerlifting goals) the rep range will be between 1-5✅ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is bacause you are aiming to overload the muscle with weight rather than volume👍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
However if you wanted to build muscle size (hypertrophy/bodybuilding goals)💪 you would use a rep range of 8-12 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-This is going to add volume to your workout and allow longer time under tension-
So more muscle fibres will be damaged leading to muscle growth🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to build strength and size then use a combination of both rep ranges on your workouts... Especially if the muscle is almost 50/50 on fast and slow twitch muscle fibres👌 as both rep ranges will allow growth! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Also if there is any topics you would like me to cover on training or nutrition leave them in the comments below👇 doesn't matter how basic as long as it helps thats all that matters! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tee- @the_ace_lifestyle ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
How do I know how many calories to eat if I want to bulk or cut?! 😭 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
People are always told to lose weight or gain weight you have to eat in a caloric deficit or surplus...⬇
However a lot of people don't know how many calories this should be!🚫 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sadly there is no magic number but there is 2 ways you can work it out:
▪Using an online BMR calculator can give you a rough estimate at what your maintenance calories are, however it can differ based on how fast your metabolism is😣(fast result)
Or a more effective method
▪Measure your body weight on a scale, then eat a certain amount of calories (you could use the BMR calculator to get a rough idea). Measure yourself on the scale every day at the same point of the day (e.g morning). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then work out an average bodyweight of the week and repeat this for another week, and see if your body weight on average in the week has gone up...
Repeat this with different amounts of calories until your bodyweight plateaus... This will give you your bodies maintenance calories👌💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is a longer process however gives an accurate idea of how many calories you need in a day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once you have done this add or minus 200-500 calories based on if you are cutting or bulking and you will reach your desired physique as long as you are consistent! 💯🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4 months into the bulk 😅 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bit of a touchy subject today- realistic goals as a natty VS steroids...😬 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
A few big people (nattys) in the fitness industry have started to speak about this (for example @omarisuf and @jeffnippard ) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
A lot of new lifters think that as a natty it's possible to gain a lot of size and stay shredded all year round... Although this may be possible in their first year of lifting... It's not the case as an natural lifter👀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When bulking you are going to put on fat... Even on a lean bulk...
It's a fact ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
All the people on social media who are at 5% body fat and have biceps on top of their biceps all year round usually are taking steroids... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Although I have nothing against people who are on steroids🚫 it's important to educate natural lifters about realistic goals and time periods that they will achieve them in⏰ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So if you are bulking and start to gain fat quickly, try reducing the calories slightly but don't go into cutting calories straight away because you don't look shredded anymore...
The yo-yo effect of increasing then decreasing your calories every week will lead to no progress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stick to your bulk and make some gains bruh ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Can all be fat fucks👍more cuddly😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🎁 FREE HOODIE GIVEAWAY! 🎁
It’s hoodie season! 🎃👻🍂 Who wants one?! 🙋🏽 I’ve teamed up with @the_ace_lifestyle to choose one lucky winner for a FREE Ace Lifestyle sweatshirt of your choice! To enter, just complete 3 easy steps:
1️⃣ You must be following ME & @The_Ace_Lifestyle
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Life has been so freaking busy and crazy juggling my own coaching business, putting out informative content on instagram, my own training and diet, working with Meal Dealers, and the school semester being about halfway through. I’m go-go-go 24-7 and I couldn’t love life more right now. Today I finished my last deload week lift, actually found time to clean my apartment and took care of some overdue errands, so that was cool. Feeling great in my skin and confident that I’m progressing with my training and growth. Super stoked to go ham this week in the gym, wrote my next 5 weeks of programming for myself and I’m gonna die. 😈🔥
My life is pretty monotonous, so I don’t have much to update y’all on. I almost feel weird writing about myself in a caption because I’ve been working so hard to generate informative content for every post. Buuut with that, I felt I was losing some relate-ability/wasn’t as personable in my posts, hence... this post. Idk. What do you guys want to read? I promise I won’t be offended if you prefer the informative posts, cuz honestly, I prefer writing them. 😂
Couldn’t decide between pics so you get 2 selfies tonight. 😁😇 Happy Sunday, do something for yourself tonight that will help start your week off right tomorrow! 💯💪🏽
Top: @the_ace_lifestyle size S (code “MARISSA” 15% off)