Another sick day but managed to get a few sets in on chest and some cardio.
Barbell Bench press - 5 sets × 12 -15 reps
Dumbbell incline press - 5 × 12 -15
Wide grip decline barbell bench press 5 x12-15
Cable crossover - 5 x 12-15
Stairmaster - 10mins
My client @ruly37 said to me 4 months ago when she began training with me that her goal was to be able to do one full push up... The shock and excitement on her face today as she did six push ups... priceless 🤣💪
💥HOW TO EAT MORE PROTEIN 💥 - 💪Yooo, I’ve been getting a lot of DM’s and emails about how to eat more protein, apparently loads of people are struggling to get enough protein in so here’s my advice on how to eat more proteins! - First off, you need to live by a rule. You need to live by this rule. Eat protein with EVERY meal. Every MEAL. If you’re going to eat a waffle in a cafe, take some protein powder with you. Every meal you’re eating, you have a form protein. That’s a rule you want to live by. - You need to know how much you need. If you don’t even know how much you need then how are you supposed to nail your protein goal? For every pound of bodyweight, eat one gram of protein. (for overweight people multiply your lean body mass with 1). - Cook it in bulk!! If you cook your protein sources in bulk you always have a protein form to eat!! You’re coming home late from work and don’t feel like cooking up an entire meal? Don’t bother, you’ve already cooked most of it!!! - ALWAYS carry protein with you. ALWAYS, even though you’re just going out for 20 minutes, odds are you run into a friend and off you go. Just always carry protein with you! - Supplement when necessary! If you really can’t make your protein intake, just have some whey or a protein bar. There’s nothing wrong with any of these things so just have it when you need it! - End the day with what you need!!! At the end of everyday, count how many grams you’ve had, you realize you’re coming up short? Good, just scramble something together to fit your protein needs!!! Credit👉🏼 @mazerfitness -
🤙🏼Follow @profitnesscircle for daily nutrition & training tips
Hittin ya with that #transformationtuesday 🙌🏼
👈🏼 picture: pre-lifting Jackie 2014 (115lbs)
👉🏼 picture: like 2 days ago (147lbs)
Take some time to appreciate how far you’ve come. This is a journey and a process.
But don’t dwell on the past. Use it to motivate you; to encourage you to keep going. Be excited for the future and what’s to come. I know I am 💪🏼
@Regranned from @logan_fusionlean - -
🤔 IS CREATINE GOOD OR BAD?
👉 That is a very debatable topic. I personally do not take creatine...I️ don’t think it’s GREAT and I️ don’t think it’s BAD.
🔬 Many study's show little to no correlation in creatine and many other beneficial claims.
👉One study did show a testosterone increase by 40% but...also had a 56% increase in DHT (Dihydrotestosterone).
👉 That basically means alopecia is brought on with male hormone induced male pattern baldness. About 50% of men will experience male pattern baldness.
🔬 The hair follicle is susceptible to DHT basically shrinking the growth pattern. So is creatine bad?
🤔 I'm not going to say creating is bad for you, I'm not going to say that it's good! That's kind of a personal judgement, but I don't believe it is worth the investment!
READY TO BUILD REAL MUSCLE? LOWER FAT %? LOSE WEIGHT?
👉 DM ME NOW!
To begin your plan...
📲 GO TO FUSIONLEAN.COM
📬 FILL OUT QUESTIONNAIRE ON THE SITE!
📚 PURCHASE A PLAN!
📝 I'LL SIT DOWN AND BEGIN DESIGNING YOUR CUSTOM PLAN!
Quando as pessoas procuram melhorar seus hábitos alimentares, alguns dos alimentos que logo pensam em introduzir em sua rotina é o famoso frango com batata doce, mas será que é necessário comer apenas eles?
Sem dúvidas são excelentes alimentos, a batata doce é um carboidrato complexo, com baixo índice glicêmico, com aproximadamente 18,4g de carboidratos (2,2g sendo fibras) e 0 de gordura em 100g e extremamente rica em Vitamina A, vitaminas do complexo B, entre outras, já o filé de frango é riquíssimo em proteínas, com aproximadamente 32g de proteína e pobre em gordura (2,5g) em 100g preparado.
Porém, eu tenho observado que as pessoas chegam nas consultas com aversões a esses alimentos, em sua grande maioria por ter vindo de dietas altamente restritas em que quiseram consumi-lás em grande quantidade e várias vezes ao dia e uma minoria por não gostar do paladar mesmo.
Busque sempre a diversidade nas refeições, pois só assim conseguirão ter aderência ao plano alimentar, a batata doce e o frango são ótimos alimentos, mas não são únicos, podem facilmente ser substituídos por outros.
Consulte um profissional para que ele adeque as porções e substituições de acordo com a sua necessidade e objetivo.
Nutricionista Carlos Damato
Statistically, 80% of people quit their New Year’s resolutions by February. On January 22nd, @family_first_fitness is launching a 30 for 30 workout program with 30 unique workout videos, 30-recipe nutrition guide and 30 positive psychology modules. Don’t be a mere statistic and join me on a 30-day journey with F3! You can pre-order the program at familyfirstfitness.com *link in bio*