My first day back with @performfaster & I’d say by my MyZone stats: it was successful 💪🏻
Now time for breakfast which consists of oats, pb, & raspberries. And can’t forget my coffee ☕️ .
Then I’m going to lather myself in Deep Blue before heading to work. Happy Tuesday, y’all 🤗
**posing** #transformationtuesday ...well what can I say, most of us look a lil dodge when we first start posing practice ..especially if your first time is being videod. Few hours practice and watching how the PROS do it, can make all the difference. First photo 🤔...2015 before my first show that October. Latter, PCA Belfast May '17
Wishing my lunch plate looked like this 👀 •
This toasted courgette bread @lantanacafe was to die for 😍 Topped with halloumi, sweetcorn, black eyed bean and tomato salsa, poached eggs & spicy chipotle sour cream 🍳 As much as I love to go out for brunch it's so often overpriced and super easy to make at home, but I must say that Lantana's is definitely one of the best I've had in London 🙌🏼
Saying goodbye 👋🏼 to my long weekend and hello 👋🏼 to my short work week!
I have a baby confession to make! I try to “live in the moment”, but so often I find myself anxious for the next big event! You can ask any of my friends, when my birthday is approaching, I can’t stop talking about it! I love the “idea” of big events! Like Christmas, Valentine’s Day, anniversaries, family gatherings etc! I always get my hopes up so high and then I get worried and anxious in the moment that it arrives! Often, I end up having a bad day because my expectations were so high! 🙄 I can officially say that, that left me this year🙌🏼! (At least it was a success this past weekend!)
I wasn’t worried about feeling “fat” this day!🙅🏼♀️
I wasn’t worried about hitting my diet!🙅🏼♀️
I wasn’t worried about not having enough time!🙅🏼♀️
I wasn’t worried about social media!🙅🏼♀️
I wasn’t worried about what anyone thought of me!🙅🏼♀️
I wasn’t worried about what he or she was doing!🙅🏼♀️
I wasn’t devastated when things didn’t go as planned!🙅🏼♀️
I wasn’t let down as I rested my head at night!🙅🏼♀️
I did it! I lived in the moment for the whole time! The whole day was full of fun, laughter, and memories being made! I’m so grateful for my journey to today! I’ve experienced extreme anxiety and panic attacks about time⌛️ and events! And I’m not saying I don’t think I’ll experience more in my lifetime! It one big success is worth celebrating!
And THANK YOU to everyone who celebrated my birthday with me, wished my happy birthday, reached or, sent cards, etc! I love you all!💗
Thank you @kleannnn and @matthewbeanz101144 for making my day so special! And thank you @molldoll__24 @millygirl88 and @shawna.doyle for coming down to help me celebrate! I’m so blessed to have so many amazing people in my life!💗
How do you incorporate your favorite foods into your diet? The problem I have with cheat days is that you have no idea how many calories your actually consuming. Instead I like to plan cheat meals. I simply reduce the amount of calories in my other meals to be able to fit whatever I feel like. I will always make sure i hit my macros and micros as best I can beforehand. Your diet should help you hit all your nutritional requirements, but if it’s not enjoyable then how are you going to adhere to it. Avoiding foods you crave completely is only going to lead to binging and feeling guilty. Focus on building a healthy relationship with all foods in your life. If anyone has any questions or needs any advice feel free to send me a message or comment below id love to help you out.
Mornin’ y’all☺️ @loganlifts and @fitcrunchbars responded to my most recent post about my issues with their customer service by sending this fan package! I appreciate Logan reaching out to me and addressing the issue right away, thanks again for that!🤗👍🏼 I cannot wait to try the new products, especially the caramel peanut bar😍🤤 #fitcrunch#fitcrunchbars
Don't know 'bout you, but cruciferous veggies are my fave!😍 Especially when steamed for natural sweetness or roasted for that browning flavour👌. They’re low-carb and amazing alternatives to grains (eg cauli or broccoli rice). Savoury or sweet, you can incorporate them in so many ways! ⠀
More importantly, they are NUTRIENT-POWERHOUSES:⠀
CAULI & BROCC are both great sources of✅: ⠀
1. Vitamins C, K, B1, B6 (and vitamin A carotenoids in broccoli👀*)⠀
3. Choline ⠀
4. Minerals (eg Folate, potassium, manganese, magnesium and phosphorus)⠀
Our lovely cruciferous veg are RICH in ANTIOXIDANTS (eg sulforaphane) & plant compounds, keeping our cells healthy & preventing disease. BUT, these veggies are high in “FODMAPs"🤔, which are carbs that may cause digestive issues in certain individuals, or if consumed in excessive amounts. If you think you may be sensitive to FODMAPs, consult an RD. ⠀ ⠀
Any other cruciferous veg fans out there🌱💕🙌?⠀
💥Fat Gripz 💥
Fat Gripz increase muscle stimulation across the upper body! Make a fist and squeeze as hard as you can, your back, chest, arms, and shoulders will all be firing 🔥😯
Because of the increased muscle activation and grip challenge, muscle imbalances will be challenged and in time, eliminated 🙅🏼♂️
Troubles with upper body growth? Hit your forearms with a high frequency for a few weeks. Jump starting your forearm training and grip strength will lead to growth in other areas 💪🏻
My client @the_charmy_party going strong with his dieting for summer. Remember food plays the most important role in weight loss followed by weight training and cardiovascular activity.
Well done my man your results are fantastic and am so proud to be your coach and love being here while you go through your fitness journey.
If you need help with my fat loss guides or strength programs don't forget to send me a quick PM and we can discuss a plan to move forward. -
📧 Kevinlokhandept@gmail.com -
📱 Facebook: Kevin Lokhande Fitness -
👻 Kevin Lokhande -
Craving sugary foods?🍩
That’s a sure sign you are deficient in magnesium, chromium, calcium and carbon. Doctor told me.
So you need to eat broccoli instead 🤓
Just kiddin’ 🕺🏻
Google fired back 25 million search results on how to beat the cravings...
Here’s a simple tactic 🔽
DONT REMOVE EVERY PIECE OF FOOD YOU ENJOY 😉
What happens when you tell yourself you can’t have a donut?
You’ll want a donut. You’ll think about nothing else bar a donut.
Don’t place such restriction on your nutrition.
Avoid an all or nothing approach to your nutrition.
Donuts aren’t ‘bad’. Too many calories are 😏
Can you factor it into your nutrition without blowing it up?💪🏻
For once my Emotional Monday Comedown wasn’t from Two-Steppin’ in a Techno Wonderland.. this time it was from training at @m10_gym 😩
⭕️When I say this place is like a Gym Rats Toy Shop, I REALLY mean it.. A Seal Row, multiple Hack Squat Variations, Incline Hammer-Strength Shoulder Press, Incline / Flat Chest Press with multiple resistance profiles...
... and then this absolute WEAPON of choice.. a Fat Bar EZ Curl - I’m 250% sure there isn’t a muscle fibre in my Biceps that’s not torn to pieces still😂
⭕️You may remember my post from a few weeks ago saying you should limit the amount of times you train in different environments which stray away from your programme. Well, here’s the flip side of that argument..👇
⭕️Training at M10 allowed me to experiment with myself on a bunch of new equipment I’d not used before, with different attachments, levers, range of motion, tension points and more. I got some SEEEEEERIOUS contractions on a lot of these new movement variations, which I can now take back to my own gym to try to replicate and implement into my own programme👀
⭕️So a little lesson for you here.. trying out different gyms is something I absolutely explore you to do. Training in new environments can often lead you to trying exercises / workout styles you’ve never experienced before, but my open you up to better / more efficient ways of training👌🏻
Not videoed: goblet squats and bad girls (hip abduction machine). So I literally don’t get to do everything I want to do before I’m maxed out and tired and getting full potential. This just made me realize JUST NOW I need to rewrite and consider two lower body days. 😊 Yay! Anyway happy Tuesday everyone 💋 Comment your favorite leg/glute/lower body exercise below 👇🏼
This is a handy graphic that I pulled from the interwebs. It's a guide that shows some food choices based on macronutrient. This is by no means a complete guide, just something to use as a reference tool. As you can see, it is made up of foods most would consider "healthy". This doesn't mean you can't include things like pizza, donuts, etc in moderation. Just be smart about it 😉
I've had some questions recently about what a typical meal plan looks like for me during the week. To be honest, I don't really do much planning. I wish I did, because it would probably make my life easier. Instead, I just aim to hit my macro targets, while eating the "good for you" stuff, and balancing it out with the stuff that feeds my soul.
I'm a creature of habit, simplicity & convenience when it comes to eating, because life is busy and the last thing on my mind is planning a meal. Which means I tend to eat the same things for breakfast & lunch.
Breakfast: I typically eat later in the morning. Breakfast for me usually consists of a green protein smoothie (scoop of protein, fruit, spinach, scoop of greens powder), or an egg/egg white sandwich on whole wheat/grain bread.
Lunch: Either leftover dinner, or a turkey & cheese wrap on a high fiber tortilla.
Dinner: I pick a protein, and build a meal around it with a vegetable and carbohydrate choice. The options are endless.
Snacks: Cheese sticks, deli meat/cheese rollups, greek yogurt, an extra protein shake if I'm falling short throughout the day, the occasional piece of fruit, chocolate, leftover goldfish crackers, etc
If you can't tell, I always prioritize protein in my meals and snacks, to ensure I'm reaching that macro target no matter what. I also tend to prefer fat over carbs, depending on the day (do you see how much I love cheese?). I could probably benefit from more veggies in my life, but I try to get most of those in with breakfast and dinner.
As you can see, I'm not perfect, but I try. I do my best at balancing nutrient dense food with my favorite treats and bringing in convenience where I can 👍
More vegan cookies have been made 🐒 using chickpea flour as an egg replacement works so so well. Shoutout to Sainsbury’s for having the cheapest vegan chocolate (100g for £1) so I may have put milk, white and dark chocolate in the cookie dough 😂😂 it tastes so good though
If you go to Loughborough and would like to try some of these cookies (and banana bread!), come to Falk 3 in Falkner Eggington tomorrow at 11am for the first meeting for our new baking/cooking/food society we’re setting up! We’re going to be filling in the forms on the student union website to get us officially set up after we’ve all agreed our aims for the society and what we want to call ourselves.
If you can’t make the meeting but still want to be part of the society, we’re going to set up a group chat tomorrow as well, so I can get you in on that.
Comment down below what do you think about this 🙌🏻⬇️ The progressive overload the last couple of weeks is just amazing. I’m making gains on a weekly basis. My bench press and squats went up every workout and I’m feeling great! Some tips in order to successfully apply the overload principle:
- start with a lighter weight than usually.
- always keep strict form over more weight or reps.
- think about it as a long-term goal and don’t rush things.
- be in a caloric surplus
Comenta abajo lo que pensáis de esto🙌🏻⬇️ Últimamente el progreso va increíblemente bien. Press banca y las sentadillas han disparado literalmente con cada entreno y me siento muy bien! Unos consejos para el principio de la sobrecarga progresiva:
- empieza con menos peso de lo normal.
- siempre mantener una buena forma y postura antes de poner más peso o reps.
- verlo como un objetivo a largo plazo y no tengas prisa.
- estar en un superávit calórico
Séance épaules faite, place au repas: spaghettis, poivron, haricots rouge et coulis de tomate BAM💥
Sinon les gars... @womensbest.fr fait des soldes et il y a 5 cadeaux gratuits quand on commande RETENEZ MOI SVP😭💸
Dites moi que je ne suis pas la seule à peter un plomb avec le black friday😂
🍫MACRO FRIENDLY PROTEIN BROWNIES 2.0)🍫 OK, so when we made our first batch of these brownies we had numberous taste tests from our friends and family and across the board we were told, “Needs icing” 😂 So, we went and simply mixed Protein powder, fat free yoghurt and @waldenfarmsinternational chocolate syrup and sprinkles for colour 😍 We’re happy to say, they went down and treat ✌🏻 And, still just 80Kcal and 10g protein each 🙌🏻🤤 We’ve also doubled up the recipe because sharing is caring 😂 We hope the @thebodybuildinglimerick staff enjoyed!
MACROS PER BROWNIE: 81Kcal/1.3F/5C/10.9P
MACROS FOR THE WHOLE TRAY: 1017Kcal/16F/65C/136P
INGREDIENTS (makes 8 brownies):
-Black beans 1 can (240g)✔️
-3 scoop choc cookie protein from @bulkpowders_ie ✔️
-30g coconut flour✔️
-Pinch of salt✔️
-10g baking powder✔️
-Dollop of Sugar free chocolate syrup from @myproteinuk✔️
-30g cocoa ✔️
-Dash Vanila extract✔️
-Stevia to taste✔️
-Almond milk 200ml✔️
*ALL INGREDIENTS purchased at @barronsraheen and Dunnes* ▪️
@food_goodfoodoutlet @kerrigansfoods4fitness @rawgymsdublin @alpro @thebodybuildinglimerick @theflexibledietinglifestyle @freeist_sugar_free @thebodybuildinglimerick @nutriquick @cleancutmeals @fitnessfoodhq @machinefitness
Final week of this cycle, finished my squats with a top single of 190kg (which wasn’t the main goal) and working sets of 4x6 @ 170kg. I’m still finding my groove and fighting a right knee that doesn’t want to play ball sometimes, but I’m getting there. As @coachcadd once said “Don't be a little bitch, this isn't the first injury and if you want to keep with PL then I'm pretty fucking sure this won't be your last, and recovery time is literally taking fuck all time in the long run. Just do the work, you know it will come soon 💪”, not bad coming from somebody who is literally telling me to #HTFU