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Buenos días ☀️👋🏽
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Aqui os dejo lo que fue mi cena de anoche en Muerde la pasta 🍝 si quieres ir a ponerte cerdo 🐽 por 12€ ; está bien... la calidad, justa, tirando bajo... me quedo con Colonial ☝🏽
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Hoy con las pilas cargadas y tras comer con los suegros , nos iremos a darle caña a las piernas 🕺🏽🕺🏽
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#IFYM #macros #ifitfitsyourmacros #flexibledieting #fitfam #intermittentfasting #cleaneating #paleo #healthyfood #foodporn #food #foodgasm #foodpics #foodlover #bodybuilding #fitness #postworkout #fitnessmotivation #foodie #peanutbutter #cheatmeal #cheatday #yummy #yum #junkfood #nomnomnom #realfood #healthylife #mealprep #nutrition
Buenos días ☀️👋🏽 . Aqui os dejo lo que fue mi cena de anoche en Muerde la pasta 🍝 si quieres ir a ponerte cerdo 🐽 por 12€ ; está bien... la calidad, justa, tirando bajo... me quedo con Colonial ☝🏽 . Hoy con las pilas cargadas y tras comer con los suegros , nos iremos a darle caña a las piernas 🕺🏽🕺🏽 . . #IFYM  #macros  #ifitfitsyourmacros  #flexibledieting  #fitfam  #intermittentfasting  #cleaneating  #paleo  #healthyfood  #foodporn  #food  #foodgasm  #foodpics  #foodlover  #bodybuilding  #fitness  #postworkout  #fitnessmotivation  #foodie  #peanutbutter  #cheatmeal  #cheatday  #yummy  #yum  #junkfood  #nomnomnom  #realfood  #healthylife  #mealprep  #nutrition 
Who blows there diet on weekend?
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You can easily undo a weeks work in the 2 days over the weekend. If you tend to eat more on a weekend then prepare for that and set yourself up for success.
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If you are someone who does eat more on a weekend then eat less through the week to balance this and you can keep the results consistent, which is the goal!
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If you are dieting on 2000 calories a day for example, this means over the course of the week you need 14000 calories to achieve your desired weight loss & yes you can look at your calorie intake over the course of the week rather than day to day. 
You could set this up in many ways, an example would be as below.
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Mon: 1700
Tue: 1700
Wed: 1700
Thu: 1700
Fri: 2000
Sat: 2600
Sun: 2600
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This is just one example and would give you the exact same results as if you had stuck to the 2000 calories daily.
Who blows there diet on weekend? # You can easily undo a weeks work in the 2 days over the weekend. If you tend to eat more on a weekend then prepare for that and set yourself up for success. # If you are someone who does eat more on a weekend then eat less through the week to balance this and you can keep the results consistent, which is the goal! # If you are dieting on 2000 calories a day for example, this means over the course of the week you need 14000 calories to achieve your desired weight loss & yes you can look at your calorie intake over the course of the week rather than day to day. You could set this up in many ways, an example would be as below. # Mon: 1700 Tue: 1700 Wed: 1700 Thu: 1700 Fri: 2000 Sat: 2600 Sun: 2600 # This is just one example and would give you the exact same results as if you had stuck to the 2000 calories daily.
En het topontbijtje van vandaag🍞🥑🍅 No pretty picture maar wel verdomd lekker! Triangelbroodje met avocado, ei en tomaat.
En het topontbijtje van vandaag🍞🥑🍅 No pretty picture maar wel verdomd lekker! Triangelbroodje met avocado, ei en tomaat.
Good morning, Saturday!☀️
Maple Bacon Cheesecake Stacking🥓🤤
Details👇🏼
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Yesterday was a bit of a disaster - went in to the office for around 4 hours and my lower back got fried sitting down so I had to go work from home the rest of the day. Really frustrating but it's definitely getting better - I'll be hitting the gym today so fingers crossed it goes well! Back felt much better when I woke up! After 10 hours sleep... haha! Anyway, back to this stack. Had this a couple of days back finishing off that bacon cheesecake I made and it was fantastic! Although, going forward I'd probably leave the bacon off the cheesecake until I was eating it. Thanks again to @keevilandkeevil for sending the bacon out!🙂👌🏼
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This was 3 slices of my protein cheesecake (see a couple of posts back for recipe!) and I went in on the toppings! I threw a couple of toffifee on top, some of the new hazelnut and peanut butter from @phdnutritionuk, some @lotusbiscoff spread and a biscoff biscuit. Just look at the drizzle on top - pretty proud of it!😂
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(entire stack)
📊 1020kcal | 90C | 50F | 50P
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#flexbowl #fitfood #IIFYM #intermittentfasting #eatsmart #flexibledieting #foodgasm #like4like #foodgram #eatfamous #forkyeah #foodstagram #f52grams #instadaily #fitfood #instafit #fitspo #ifitfitsyourmacros #getinmybelly #iifymgirls #bodybuilding #instafitness #fitfam #ukfitfam  #foodporn #nutrition #cheesecake #cheesecakelover #proteinrecipes #bacon
Good morning, Saturday!☀️ Maple Bacon Cheesecake Stacking🥓🤤 Details👇🏼 . Yesterday was a bit of a disaster - went in to the office for around 4 hours and my lower back got fried sitting down so I had to go work from home the rest of the day. Really frustrating but it's definitely getting better - I'll be hitting the gym today so fingers crossed it goes well! Back felt much better when I woke up! After 10 hours sleep... haha! Anyway, back to this stack. Had this a couple of days back finishing off that bacon cheesecake I made and it was fantastic! Although, going forward I'd probably leave the bacon off the cheesecake until I was eating it. Thanks again to @keevilandkeevil for sending the bacon out!🙂👌🏼 . This was 3 slices of my protein cheesecake (see a couple of posts back for recipe!) and I went in on the toppings! I threw a couple of toffifee on top, some of the new hazelnut and peanut butter from @phdnutritionuk, some @lotusbiscoff spread and a biscoff biscuit. Just look at the drizzle on top - pretty proud of it!😂 . (entire stack) 📊 1020kcal | 90C | 50F | 50P . . . . . #flexbowl  #fitfood  #IIFYM  #intermittentfasting  #eatsmart  #flexibledieting  #foodgasm  #like4like  #foodgram  #eatfamous  #forkyeah  #foodstagram  #f52grams  #instadaily  #fitfood  #instafit  #fitspo  #ifitfitsyourmacros  #getinmybelly  #iifymgirls  #bodybuilding  #instafitness  #fitfam  #ukfitfam  #foodporn  #nutrition  #cheesecake  #cheesecakelover  #proteinrecipes  #bacon 
M&S turkey feast🎄 🥪 let just say I won’t be getting this again yes it’s a half decent sandwich but for the price of £4 I wouldn’t bother 5/10 #marksandspencer #mands #mandsfood #christmassandwich #turkeyfeast #if #iifym #iifymdiet #flexibledieting #macros #intermittentfasting #foodgram #lovefood #foodie #eeeats #getinmybelly #foodstagram #f52grams #ifitfitsyourmacros #flexbowl #foodporn #epicfood #junkfood #balancednotclean #fitfam #fitfamuk #fitspo #eatfortheinsta
M&S turkey feast🎄 🥪 let just say I won’t be getting this again yes it’s a half decent sandwich but for the price of £4 I wouldn’t bother 5/10 #marksandspencer  #mands  #mandsfood  #christmassandwich  #turkeyfeast  #if  #iifym  #iifymdiet  #flexibledieting  #macros  #intermittentfasting  #foodgram  #lovefood  #foodie  #eeeats  #getinmybelly  #foodstagram  #f52grams  #ifitfitsyourmacros  #flexbowl  #foodporn  #epicfood  #junkfood  #balancednotclean  #fitfam  #fitfamuk  #fitspo  #eatfortheinsta 
There’s thing thing called the “weekend.”
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We forget about things such as progress, Diet, and all them other fitnessy things because...
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Well, social life stuff.
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It’s cool, though.  You can do both.
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Here’s how.
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Have a drink on me.
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#weekendvibes #weekenddiet #dietplan #nutrition #progression #alcohol #beerfest #wineglass #weightlossgoals #weightlosssuccess #weightlosscoach #fatlossjourney #fatlosstips #fatburn #fitfam #fitnessbody #fitnessphysique #fitnessgoal #exercises #workoutflow #proteinworld #macrofriendly #flexiblediet #ifitfitsyourmacros
There’s thing thing called the “weekend.” _ We forget about things such as progress, Diet, and all them other fitnessy things because... _ Well, social life stuff. _ It’s cool, though. You can do both. _ Here’s how. _ Have a drink on me. _ _ _ #weekendvibes  #weekenddiet  #dietplan  #nutrition  #progression  #alcohol  #beerfest  #wineglass  #weightlossgoals  #weightlosssuccess  #weightlosscoach  #fatlossjourney  #fatlosstips  #fatburn  #fitfam  #fitnessbody  #fitnessphysique  #fitnessgoal  #exercises  #workoutflow  #proteinworld  #macrofriendly  #flexiblediet  #ifitfitsyourmacros 
Getting the right angle to block out the unsightly toilet is hard work 🤔😂
#upperbodyworkout #morningmood #morningworkout #glasgow #pumped
When you're sprinting and you notice the gains 🤔
When you're sprinting and you notice the gains 🤔
How I’m going to be leaving work today knowing I’m going on holidays tomorrow💁 #polandherewecome 🙌 photo credit: @libertyprodesign 💜
How I’m going to be leaving work today knowing I’m going on holidays tomorrow💁 #polandherewecome  🙌 photo credit: @libertyprodesign 💜
Amazing cherry franzipan iced bun from @bread_source
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Should’ve bought more of them 😜
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Have you seen our podcast? Link in bio 👆🏻
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Did you know I have a FREE nutrition community over on Facebook? Search on FB for Evolve Nutrition Community 💪🏼
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For 1:1 coaching enquiries contact me or visit my website for more detail
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#breadsource #norwich #christmasmarket #Nononsensenutrition #TeamENC #TeamScience #IIFYM #IfItFitsYourMacros #FlexibleDieting #cleaneating #leanin15 #bodybuilding #brofoods #fatloss #nutritionist #health #healthyeating #nutritioncoach #hashtagsandfoodpics #nutrition #sw #ww #personaltrainer #foodporn #foodaesthetics
Amazing cherry franzipan iced bun from @bread_source ~ Should’ve bought more of them 😜 ---------------------------------------------------- . . . . . ---------------------------------------------------- Have you seen our podcast? Link in bio 👆🏻 ---------------------------------------------------- Did you know I have a FREE nutrition community over on Facebook? Search on FB for Evolve Nutrition Community 💪🏼 ---------------------------------------------------- For 1:1 coaching enquiries contact me or visit my website for more detail ---------------------------------------------------- #breadsource  #norwich  #christmasmarket  #Nononsensenutrition  #TeamENC  #TeamScience  #IIFYM  #IfItFitsYourMacros  #FlexibleDieting  #cleaneating  #leanin15  #bodybuilding  #brofoods  #fatloss  #nutritionist  #health  #healthyeating  #nutritioncoach  #hashtagsandfoodpics  #nutrition  #sw  #ww  #personaltrainer  #foodporn  #foodaesthetics 
The people had spoken last night and I dragged myself to the gym for a late night session. I'm so glad I took your advice - bench flew up and my MR for 40kg bench was 10 reps. So fucking proud of myself. Time for a well-deserved rest day. 💆🏻💕 ⠀
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Anyway, I wanted to provide some #foodporn this morning by sharing Thursday nights' oats with ya. 🤗 ⠀
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I thought I'd level up the banoffee flavour by adding a banana, some @tescofood caramel sauce, and some Lotus Biscoff biscuits with my @valkyrie_fitness_ banoffee whey. ⠀
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The results? Incredible. It tasted amazing. 🤤 And it was a great, protein-filled alternative to the well-loved pud (not much #healf though, mind you...) ⠀
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#iifym #flexibledieting #macros #iifymgirls #girlswholift #gains #ifitfitsyourmacros #powerlifting #girlswithmuscle #oats #nutrition #flexbowl #eattogrow #fitfood #ukfitfam #npc #instafit #bulking #brofood #carbs #fitspiration #weightlifting #girlsthatlift #bench #proats #protein #carbsafterdark
The people had spoken last night and I dragged myself to the gym for a late night session. I'm so glad I took your advice - bench flew up and my MR for 40kg bench was 10 reps. So fucking proud of myself. Time for a well-deserved rest day. 💆🏻💕 ⠀ ⠀ Anyway, I wanted to provide some #foodporn  this morning by sharing Thursday nights' oats with ya. 🤗 ⠀ ⠀ I thought I'd level up the banoffee flavour by adding a banana, some @tescofood caramel sauce, and some Lotus Biscoff biscuits with my @valkyrie_fitness_ banoffee whey. ⠀ ⠀ The results? Incredible. It tasted amazing. 🤤 And it was a great, protein-filled alternative to the well-loved pud (not much #healf  though, mind you...) ⠀ ⠀ •⠀ •⠀ •⠀ •⠀ •⠀ #iifym  #flexibledieting  #macros  #iifymgirls  #girlswholift  #gains  #ifitfitsyourmacros  #powerlifting  #girlswithmuscle  #oats  #nutrition  #flexbowl  #eattogrow  #fitfood  #ukfitfam  #npc  #instafit  #bulking  #brofood  #carbs  #fitspiration  #weightlifting  #girlsthatlift  #bench  #proats  #protein  #carbsafterdark 
#saturdayrun done!!! 🍂🌞
Guten Morgen liebe Leute.🤗
Am frühen Morgen ging’s wie immer eine Runde rennen. 🏃🏼‍♀️ 22km wurden mit @susan_fit98 gerockt💪🏻 trotz kälte und nässe...wirklich eklig diese Jahreszeit 😣 aber es ist wie immer nur der innere Schweinehund den man überwinden muss. Das laufen lief  auch wirklich gut und das ist die Hauptsache!☺️👍🏻 und die Liebe Sonne ließ sich dann auch noch etwas blicken. 🙈 Ein liebes Dankeschön auch an @jennifer_berg_ ! Du motivierst immer wieder und so fällt es einfach viel leichter !!!❤️#jennymotiviert 
Heute Nachmittag wird noch Opa‘s Geburtstag nach gefeiert ☺️. Es wird Kaffee getrunken 🍰🎂🍪🍩 und dann geht es noch zum Mexikaner 😍😋🌯🌮🍹 •
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#fitness #fitnessmotivation #fitnessgirl #training #running #runforlife #saturdayrun #workout #iifym #ifitfitsyourmacros #ifitfitsyourmacrosgirls #healthylifestyle #fitnesslifestyle #fitnesstwinsen #fitfam
#saturdayrun  done!!! 🍂🌞 Guten Morgen liebe Leute.🤗 Am frühen Morgen ging’s wie immer eine Runde rennen. 🏃🏼‍♀️ 22km wurden mit @susan_fit98 gerockt💪🏻 trotz kälte und nässe...wirklich eklig diese Jahreszeit 😣 aber es ist wie immer nur der innere Schweinehund den man überwinden muss. Das laufen lief auch wirklich gut und das ist die Hauptsache!☺️👍🏻 und die Liebe Sonne ließ sich dann auch noch etwas blicken. 🙈 Ein liebes Dankeschön auch an @jennifer_berg_ ! Du motivierst immer wieder und so fällt es einfach viel leichter !!!❤️#jennymotiviert  Heute Nachmittag wird noch Opa‘s Geburtstag nach gefeiert ☺️. Es wird Kaffee getrunken 🍰🎂🍪🍩 und dann geht es noch zum Mexikaner 😍😋🌯🌮🍹 • • • #fitness  #fitnessmotivation  #fitnessgirl  #training  #running  #runforlife  #saturdayrun  #workout  #iifym  #ifitfitsyourmacros  #ifitfitsyourmacrosgirls  #healthylifestyle  #fitnesslifestyle  #fitnesstwinsen  #fitfam 
Happy birthday Jeremy Scott ! Tonight is the 20th birthday of the brand, launched in Paris in 1997. #happybirthdayjeremyscott  #jeremyscott #nyfw
#ifitfitsyourmacros #besties #cheerful #girlswhosquat #fitnessmotivation #beinspired #girlswholift #fitchicks #inspiredaily #photooftheday #sun #beautiful #instagood #follow #self #pretty #me #art
Happy Saturday everyone!! Coming at you with some early morning food porn 😝 does anyone else just love the hot/cold combination of a hot pudding with ice cream? Yesterday I went for a hot @dohprocookie cookie with some belgian white chocolate ice cream and hazelnut sauce - the perfect little Friday treat 🙊🤤
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@dohprocookie and hazelnut sauce from @cardiffsportsnutrition SIAN10 for discount off everything 😊
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Have a great day whatever you’re up to! 😊
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#icecream #cookie #cookiedough #whitechocolate #chocolatelover #dessert #carbsoncarbs #carbsafterdark #cheatday #weightgain #yummy #eeeeeats #foodlover #foodie  #edrecovery #recovery #balancedintake #iifym #iifymgirls #ifitfitsyourmacros #flexibledieting #girlswholift #girlswithmuscle #ukfitfam #fitnessaddict #foodporn #pornfood #foodgasm #bodybuilding
Happy Saturday everyone!! Coming at you with some early morning food porn 😝 does anyone else just love the hot/cold combination of a hot pudding with ice cream? Yesterday I went for a hot @dohprocookie cookie with some belgian white chocolate ice cream and hazelnut sauce - the perfect little Friday treat 🙊🤤 . . . @dohprocookie and hazelnut sauce from @cardiffsportsnutrition SIAN10 for discount off everything 😊 . . . Have a great day whatever you’re up to! 😊 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #icecream  #cookie  #cookiedough  #whitechocolate  #chocolatelover  #dessert  #carbsoncarbs  #carbsafterdark  #cheatday  #weightgain  #yummy  #eeeeeats  #foodlover  #foodie  #edrecovery  #recovery  #balancedintake  #iifym  #iifymgirls  #ifitfitsyourmacros  #flexibledieting  #girlswholift  #girlswithmuscle  #ukfitfam  #fitnessaddict  #foodporn  #pornfood  #foodgasm  #bodybuilding 
We made the @ruledme crispy sesame beef and it was ridiculously ridiculously delicious! 
Full of flavour and lots of chilli 🌶 (just the way we like it). We added @slendier spaghetti noodles for a perfect keto Saturday night noodle dinner 🍜
We made the @ruledme crispy sesame beef and it was ridiculously ridiculously delicious! Full of flavour and lots of chilli 🌶 (just the way we like it). We added @slendier spaghetti noodles for a perfect keto Saturday night noodle dinner 🍜
390 cal brekkie, I still weighted 8st 3.25lbs this AM despite my horrendous eating yesterday so that’s a MAINTAIN👍👍👍 going to try and pull it back today as thankfully it’s out of my system so I don’t feel the need to keep eating 😊😊#mfp#mfpuk#mfpfamily#mfpjourney#myjourneyweightloss#weightlossjourney#slimmingworld#slimmingworlduk#slimmingworlddiary#slimmingworlddiary#slimmingworldmafia#slimming#fooddiary#ifitfitsyourmacros#macros#yummy#foodphotodiary#caloriecounting#caloriecountinguk#healthy#healthyeating#healthyliving#healthychoices#lifestylechanges#healthylifestyle
390 cal brekkie, I still weighted 8st 3.25lbs this AM despite my horrendous eating yesterday so that’s a MAINTAIN👍👍👍 going to try and pull it back today as thankfully it’s out of my system so I don’t feel the need to keep eating 😊😊#mfp #mfpuk #mfpfamily #mfpjourney #myjourneyweightloss #weightlossjourney #slimmingworld #slimmingworlduk #slimmingworlddiary #slimmingworlddiary #slimmingworldmafia #slimming #fooddiary #ifitfitsyourmacros #macros #yummy #foodphotodiary #caloriecounting #caloriecountinguk #healthy #healthyeating #healthyliving #healthychoices #lifestylechanges #healthylifestyle 
Last meal

PB Mocha Frappuccino with Vanilla Cupcake Graham Crackers

Ingredient
1 tray of  of ice cube  cold brewed coffee
1/2 cup of brewed cold coffee
1 scoop of whey protein Choc flavour By ISO tesla
1 tbs unsweeten cacao powder
1 ts xanthan gum
stevia

Whip cream
150g fat free Greek Yogurt 
stevia

Topping
30 gram Graham Crackers Vanilla Cupcake Goldfish
1 ts DIY pumpkin spice

Calories : 348
P.44.4g/ C.31.4g / F. 6.2g

#lovemeorhatemezy #selflove #controlyourmindconqueryourbody  #ifitdoesnotchallengeUitdoesnotchangeU #thebodyachieveswhatthemindbelieve  #changenothingnothingchanges #staypositiveandmakeithappen #redefiningmyimpossibility #mybestyettocome #journeytofitnlean2017 
#agoalwithoutadeadlineislikeadream #IntermittentFasting #ifitfitsyourmacros #leanbulking #coachfizo  #journey2018
Last meal PB Mocha Frappuccino with Vanilla Cupcake Graham Crackers Ingredient 1 tray of of ice cube cold brewed coffee 1/2 cup of brewed cold coffee 1 scoop of whey protein Choc flavour By ISO tesla 1 tbs unsweeten cacao powder 1 ts xanthan gum stevia Whip cream 150g fat free Greek Yogurt stevia Topping 30 gram Graham Crackers Vanilla Cupcake Goldfish 1 ts DIY pumpkin spice Calories : 348 P.44.4g/ C.31.4g / F. 6.2g #lovemeorhatemezy  #selflove  #controlyourmindconqueryourbody  #ifitdoesnotchallengeUitdoesnotchangeU  #thebodyachieveswhatthemindbelieve  #changenothingnothingchanges  #staypositiveandmakeithappen  #redefiningmyimpossibility  #mybestyettocome  #journeytofitnlean2017  #agoalwithoutadeadlineislikeadream  #IntermittentFasting  #ifitfitsyourmacros  #leanbulking  #coachfizo  #journey2018 
Salted caramel and chocolate opportunity from.asda for £3 which was just what I needed to cheer myself up last night. I am loving this ice cream definitely I will be buying when I get home. Rating 5/5.

#foodpics #flexibledieting #lifestyle #foodblogger #foodobsessed #strongnotskinny #strength #food #ifitfitsyourmouth #ifitfitsyourmacros #allthefoods #gymbunny #foodporn #instafood #snackreviews #snackideas #girlswithmuscles #girlswholift #naturalmuscle #gym #weightlifter #mma #womenwholift #strongwomen #innerstrength #balancednotclean #lifestyle
Salted caramel and chocolate opportunity from.asda for £3 which was just what I needed to cheer myself up last night. I am loving this ice cream definitely I will be buying when I get home. Rating 5/5. #foodpics  #flexibledieting  #lifestyle  #foodblogger  #foodobsessed  #strongnotskinny  #strength  #food  #ifitfitsyourmouth  #ifitfitsyourmacros  #allthefoods  #gymbunny  #foodporn  #instafood  #snackreviews  #snackideas  #girlswithmuscles  #girlswholift  #naturalmuscle  #gym  #weightlifter  #mma  #womenwholift  #strongwomen  #innerstrength  #balancednotclean  #lifestyle 
Current physique and a throwback.... to last week.
Current physique and a throwback.... to last week.
🔥🔥HOW SPOT FAT REDUCE ANY PART OF YOUR BODY🔥🔥
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The truth? 🤔 You can't... wait what!? 😯 .
Not what you wanted to hear right? The truth is people will try sell you something differently. They will play on your pain points (the part of the body you dislike the most - normally the part holding the most fat) and they will tell you with their MAGIC 💊 or whatever else they are promoting that they CAN make you lose body fat off said area... examples of this - stomach, thighs, arms.
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💥 Truth is you can't spot fat reduce! Where you're fat comes on and off is determined by your genetics. You might notice this in your parents, also you might not. However, they are your genetics, you can't change them, you can either do something about it or you can not.
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💣 The solution!? You really want to lose body fat off that area you dislike!? Well hear it goes! CALORIES DEFICIT... ohhh I've tried that it didn't work. WRONG! You tried it, lost weight, and stopped before it come off the area you actually wanted it come off. Unfortunately as stated above, the area you might want the body fat to come off might the be the last area it comes off (your genetics).
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This does not however mean you can't lose body fat of that area. It just means you haven't been in a deficit of calories for a long enough period of time ⌛ #Patience
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One of our main hashtags is #CutTheBS and that's exactly what we are here to do. Don't like it? Sorry it's the truth and we don't intend on selling you anything else 🙄
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If you’re confused as to how then let’s talk it out. Sign up for my FREE phone call! 📞 Links in my bio .
#BeBodySmart - Follow us @bodysmartfitness
🔥🔥HOW SPOT FAT REDUCE ANY PART OF YOUR BODY🔥🔥 . The truth? 🤔 You can't... wait what!? 😯 . Not what you wanted to hear right? The truth is people will try sell you something differently. They will play on your pain points (the part of the body you dislike the most - normally the part holding the most fat) and they will tell you with their MAGIC 💊 or whatever else they are promoting that they CAN make you lose body fat off said area... examples of this - stomach, thighs, arms. . 💥 Truth is you can't spot fat reduce! Where you're fat comes on and off is determined by your genetics. You might notice this in your parents, also you might not. However, they are your genetics, you can't change them, you can either do something about it or you can not. . 💣 The solution!? You really want to lose body fat off that area you dislike!? Well hear it goes! CALORIES DEFICIT... ohhh I've tried that it didn't work. WRONG! You tried it, lost weight, and stopped before it come off the area you actually wanted it come off. Unfortunately as stated above, the area you might want the body fat to come off might the be the last area it comes off (your genetics). . This does not however mean you can't lose body fat of that area. It just means you haven't been in a deficit of calories for a long enough period of time ⌛ #Patience  . One of our main hashtags is #CutTheBS  and that's exactly what we are here to do. Don't like it? Sorry it's the truth and we don't intend on selling you anything else 🙄 . If you’re confused as to how then let’s talk it out. Sign up for my FREE phone call! 📞 Links in my bio . #BeBodySmart  - Follow us @bodysmartfitness
Buenos diasss 🙏
Hoje  temos papas de aveia feitas c/ bebida de soja de baunilha, e para topping mixed nut butter @bionaorganic 😜😏
Tenham um ótimo dia 💜
#iifymgirls #iifym #iifymportugal #ifitfitsyourmacros #ifitfitsyourmouth #flexivelfitness #dietaflexivel #juntossomosmaisfit #sagafitpt #saudavelcomsabor #saudavel_fit #fitness #liftweights #girlswholift #gymfreak #vaimiuda #segueoplano #bulk #bulkseason #bulkgirls #iifymportugal #prozisportugal #trainhardeatclean #legday🍑
Buenos diasss 🙏 Hoje temos papas de aveia feitas c/ bebida de soja de baunilha, e para topping mixed nut butter @bionaorganic 😜😏 Tenham um ótimo dia 💜 #iifymgirls  #iifym  #iifymportugal  #ifitfitsyourmacros  #ifitfitsyourmouth  #flexivelfitness  #dietaflexivel  #juntossomosmaisfit  #sagafitpt  #saudavelcomsabor  #saudavel_fit  #fitness  #liftweights  #girlswholift  #gymfreak  #vaimiuda  #segueoplano  #bulk  #bulkseason  #bulkgirls  #iifymportugal  #prozisportugal  #trainhardeatclean  #legday 🍑
The #FendiBici is this season's chic-est ride, coasting its way from city to city as the new #FendiFW17 collection makes it debut. Global star  explores Seoul's eclectic neighborhoods while rocking those must-have sky-high boots. #FisFendi
#ifitfitsyourmacros #weightlossjourney #mindandbody #fitfam #start #beinspired #tbt #follow #pretty #family #art #like #my
I was so disappointed with these I think it need some raisins to give it a better texture as to me they were pretty boring. Cinnamon 3/5, coconut 3.2/5.

#foodpics #flexibledieting #lifestyle #foodblogger #foodobsessed #strongnotskinny #strength #food #ifitfitsyourmouth #ifitfitsyourmacros #allthefoods #gymbunny #foodporn #instafood #snackreviews #snackideas #girlswithmuscles #girlswholift #naturalmuscle #gym #weightlifter #mma #womenwholift #strongwomen #innerstrength #balancednotclean #lifestyle
I was so disappointed with these I think it need some raisins to give it a better texture as to me they were pretty boring. Cinnamon 3/5, coconut 3.2/5. #foodpics  #flexibledieting  #lifestyle  #foodblogger  #foodobsessed  #strongnotskinny  #strength  #food  #ifitfitsyourmouth  #ifitfitsyourmacros  #allthefoods  #gymbunny  #foodporn  #instafood  #snackreviews  #snackideas  #girlswithmuscles  #girlswholift  #naturalmuscle  #gym  #weightlifter  #mma  #womenwholift  #strongwomen  #innerstrength  #balancednotclean  #lifestyle 
💥WHEN SHOULD YOU EAT CARBS FOR FAT LOSS?💥
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🍕Some say cutting out carbohydrates is the best way to lose fat quickly because your body will use its own fat stores for energy.
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🥞Others say eating carbohydrates in the evening is bad for fat loss as your body doesn’t have time to ‘burn them off’ and they will be stored as fat overnight.
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🏋🏼More people say you can include some carbs every now and then but only post workout because the body ‘absorbs’ them straight away.
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🥊We say, if you’re healthy and physically active, and especially if you lift weights regularly, you’re probably going to do best with more carbohydrate, not less.
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🥖Eating carbs doesn’t make you fat. Eating carbs in the evening also won’t make you fat. Eating too many calories each day over a prolonged period of time is the only way to gain fat!
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🎻Carbohydrate intake is just given way too much attention these days, and especially for healthy, physically active people. Their results aren’t going to hinge on how many or the types of carbs they eat. It’s going to hinge on remaining in a small calorie deficit over a prolonged period of time when looking to achieve fat loss.
💥WHEN SHOULD YOU EAT CARBS FOR FAT LOSS?💥 - 🍕Some say cutting out carbohydrates is the best way to lose fat quickly because your body will use its own fat stores for energy. - 🥞Others say eating carbohydrates in the evening is bad for fat loss as your body doesn’t have time to ‘burn them off’ and they will be stored as fat overnight. - 🏋🏼More people say you can include some carbs every now and then but only post workout because the body ‘absorbs’ them straight away. - 🥊We say, if you’re healthy and physically active, and especially if you lift weights regularly, you’re probably going to do best with more carbohydrate, not less. - 🥖Eating carbs doesn’t make you fat. Eating carbs in the evening also won’t make you fat. Eating too many calories each day over a prolonged period of time is the only way to gain fat! - 🎻Carbohydrate intake is just given way too much attention these days, and especially for healthy, physically active people. Their results aren’t going to hinge on how many or the types of carbs they eat. It’s going to hinge on remaining in a small calorie deficit over a prolonged period of time when looking to achieve fat loss.
#VogueAddressBook For a stay in New York in the coolest of spaces, Ian Schrager's new offering, the Public Hotel is the way to go. A hotspot chosen by Mert Alas and Marcus Piggott for their book launch party yesterday night.
#girlswithmuscle #bodymindsoul #weightlossjourney #ifitfitsyourmacros #weightlossgoals #trainer #self #photooftheday #instagood #like #love #happy #my
Hey guys, time for lunch number two! For lunch number two i have three fish burgers! Today is a pre-cheatday💪🏅, so, i need to eat most part of my food  as earlier as i can.

Kcals 264 = 34p/16c/7.2f.
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#flexibledieting#eats
#lovefood#protein#macros
#eattogrow#dailyfoodfeed
#instafood#iifym#leangains
#cleaneating#fitmeals
#ilovecarbs#fitness#fitfam
#fulldayofeating#bodybuilding#foodblogger#foodpics
#igfitness#ifitfitsyourmacros
#flexibledieter#lunch#gymlife#healthyfood#delicious
#calories#gains#fishburgers
Hey guys, time for lunch number two! For lunch number two i have three fish burgers! Today is a pre-cheatday💪🏅, so, i need to eat most part of my food  as earlier as i can. Kcals 264 = 34p/16c/7.2f.  _____________________________ #flexibledieting #eats  #lovefood #protein #macros  #eattogrow #dailyfoodfeed  #instafood #iifym #leangains  #cleaneating #fitmeals  #ilovecarbs #fitness #fitfam  #fulldayofeating #bodybuilding #foodblogger #foodpics  #igfitness #ifitfitsyourmacros  #flexibledieter #lunch #gymlife #healthyfood #delicious  #calories #gains #fishburgers 
@grenadeofficial #carbkilla selection box! 👍🏼👅📦
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"Dear Stu, 
You've been a well behaved boy all year round, enjoy this box of chocolate gainz, you deserve it!
Lots of love,
Father Christmas! 🎅🏼🎁🎄"
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Cheers Santa ma man! 😂💪🏼 @hollandandbarrett #TisTheSeason
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#makinggains #protein #proteinbar #foodblogger #gainz #eatwhatyoulove #iifym #cleaneating #eattogrow #flexibledieting #ifitfitsyourmacros #macrocounting #gymlife #cleaneats #nutrition #foodfordays #instafood #foodstagram #healthyfood #ukfitfam #fitspo #fitguy #fitness #fitnessjourney #abs #shredded #fitasfuck #cbfn
@grenadeofficial #carbkilla  selection box! 👍🏼👅📦 ... "Dear Stu, You've been a well behaved boy all year round, enjoy this box of chocolate gainz, you deserve it! Lots of love, Father Christmas! 🎅🏼🎁🎄" ... Cheers Santa ma man! 😂💪🏼 @hollandandbarrett #TisTheSeason  . . . . . . . . . . . #makinggains  #protein  #proteinbar  #foodblogger  #gainz  #eatwhatyoulove  #iifym  #cleaneating  #eattogrow  #flexibledieting  #ifitfitsyourmacros  #macrocounting  #gymlife  #cleaneats  #nutrition  #foodfordays  #instafood  #foodstagram  #healthyfood  #ukfitfam  #fitspo  #fitguy  #fitness  #fitnessjourney  #abs  #shredded  #fitasfuck  #cbfn 
🔥Is it Necessary to Track your Calories? 🔥
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🍣I talk a lot about making sure you know your overall daily calorie intake so you can make the ideal food choices for you and your goals. The question is, how do you know your current calorie intake?
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. 📱 This is where food tracking apps (MyFitnessPal is my favorite) come in. Now are these 100% accurate? No. Are they accurate enough to help you get results. Definitely yes! A food tracking app will allow you to see what you’re eating now and what you need to eat to reach your target macros .
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🍠Does everyone need to track? It’s very individual. Personally, with my online coaching clients, I like them to try and track, especially when they first start. The main idea is they can see the calories and macros of certain foods so further down the line they can ‘eyeball’ it correctly without tracking. However, if it becomes more of a stress for a client then I’ll look at other options .
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🥪Some people work well having numbers in front of them. However, some people actually get too obsessed or scared by the numbers and always try to eat less, despite the fact they are only eating 1000 kcals in the first place. Again, different methods work for different individuals .
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👉If you’re not reaching your goals, you’re in a plateau, or you have no idea of your current intake, I would recommend tracking your food for at least 2-4 weeks and keeping an eye on your progress 👍
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❓Questions? Drop ‘em below and feel free to share this information 😀
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 #weightlosshelp #weightlosstips #weightlossfood #weightlosscoach #weightlossmotivation #weightlossjourney #calories #caloriecounting #fatloss #fatlosshelp #fatlosstips #fatlossjourney #diet #dieting #diettricks #diettips #diethelp #dietplan #ifitfitsyourmacros #iifym #flexiblediet #flexibledieting #healthydiet #foodtracking #myfitnesspal #dubaifit #dubaifitfam #dubaifitness #dubaipersonaltrainer
🔥Is it Necessary to Track your Calories? 🔥 . . 🍣I talk a lot about making sure you know your overall daily calorie intake so you can make the ideal food choices for you and your goals. The question is, how do you know your current calorie intake? . . 📱 This is where food tracking apps (MyFitnessPal is my favorite) come in. Now are these 100% accurate? No. Are they accurate enough to help you get results. Definitely yes! A food tracking app will allow you to see what you’re eating now and what you need to eat to reach your target macros . . 🍠Does everyone need to track? It’s very individual. Personally, with my online coaching clients, I like them to try and track, especially when they first start. The main idea is they can see the calories and macros of certain foods so further down the line they can ‘eyeball’ it correctly without tracking. However, if it becomes more of a stress for a client then I’ll look at other options . . 🥪Some people work well having numbers in front of them. However, some people actually get too obsessed or scared by the numbers and always try to eat less, despite the fact they are only eating 1000 kcals in the first place. Again, different methods work for different individuals . . 👉If you’re not reaching your goals, you’re in a plateau, or you have no idea of your current intake, I would recommend tracking your food for at least 2-4 weeks and keeping an eye on your progress 👍 . . ❓Questions? Drop ‘em below and feel free to share this information 😀 . . #weightlosshelp  #weightlosstips  #weightlossfood  #weightlosscoach  #weightlossmotivation  #weightlossjourney  #calories  #caloriecounting  #fatloss  #fatlosshelp  #fatlosstips  #fatlossjourney  #diet  #dieting  #diettricks  #diettips  #diethelp  #dietplan  #ifitfitsyourmacros  #iifym  #flexiblediet  #flexibledieting  #healthydiet  #foodtracking  #myfitnesspal  #dubaifit  #dubaifitfam  #dubaifitness  #dubaipersonaltrainer 
💥Are you struggling to make the right choices at breakfast?💥
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First off, the beauty of flexible dieting means that you can have any one of the options in the pic. But, there are always situation where you're looking for something in particular.
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One day you might be after a low calorie start to the day, or something that is easy to fit in your macros. Other days you might be purely looking for taste.
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📢 Here's a few go to options that I always keep in mind come breakfast time.
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🎙 1st up. If I'm looking for a high protein and macro friendly start to the day, I don't look very far beyond the egg white omelette. High in protein and pretty much zero tag along carbs and fat. Add in some spinach, onion, and tomato and the taste is pretty good too.
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🔊 If I'm looking for a breakfast to fill me up, then oats is a great choice. A good mix of protein, carbs, and fat means you'll get that fuller feeling for longer. Keeping those hunger pangs at bay is so important when dieting.
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🦄 Lastly, we have chocolate granola. I love the taste, but the macros aren't great. The comparatively high fat levels starts to limit choices in other meals of the day. Great as a rarity, or if you have plenty of macros to play with. But not a day to day choice for most people.
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What's your go to breakfast?
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#flexibledieting #breakfast #diet #fitness #motivation #cereal #strength #training #nutrition #iifym #muscle #mindset #mealplan #dietplan #lean #instafit #eggs #fitfam #fitfamuk #healthy #healthyeating #onlinecoach #fatloss #transformation #weightloss #weightlossjourney #fatlossjourney #ifitfitsyourmacros #healthychoices
💥Are you struggling to make the right choices at breakfast?💥 . First off, the beauty of flexible dieting means that you can have any one of the options in the pic. But, there are always situation where you're looking for something in particular. . One day you might be after a low calorie start to the day, or something that is easy to fit in your macros. Other days you might be purely looking for taste. . 📢 Here's a few go to options that I always keep in mind come breakfast time. . 🎙 1st up. If I'm looking for a high protein and macro friendly start to the day, I don't look very far beyond the egg white omelette. High in protein and pretty much zero tag along carbs and fat. Add in some spinach, onion, and tomato and the taste is pretty good too. . 🔊 If I'm looking for a breakfast to fill me up, then oats is a great choice. A good mix of protein, carbs, and fat means you'll get that fuller feeling for longer. Keeping those hunger pangs at bay is so important when dieting. . 🦄 Lastly, we have chocolate granola. I love the taste, but the macros aren't great. The comparatively high fat levels starts to limit choices in other meals of the day. Great as a rarity, or if you have plenty of macros to play with. But not a day to day choice for most people. . What's your go to breakfast? . #flexibledieting  #breakfast  #diet  #fitness  #motivation  #cereal  #strength  #training  #nutrition  #iifym  #muscle  #mindset  #mealplan  #dietplan  #lean  #instafit  #eggs  #fitfam  #fitfamuk  #healthy  #healthyeating  #onlinecoach  #fatloss  #transformation  #weightloss  #weightlossjourney  #fatlossjourney  #ifitfitsyourmacros  #healthychoices 
Another Friday another flex! Hit some Tri's, Bi's & Calves today, so a side-tri was appropriate. You guys got any sugestions on next week's pose? .
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#flexfirday #flex #posingpractice #mensclassicohysique #goldenerabodybuilding #vintageaesthetics #fitness #fitfam #fitspo #bodybuilding #offsesson #bulking #IIFYM #ifitfitsyourmacros #flexibledieting #progress #fit #health #exercise #workout #cardio #lift #train #gym #muscle #sidetricep #motivation
Another Friday another flex! Hit some Tri's, Bi's & Calves today, so a side-tri was appropriate. You guys got any sugestions on next week's pose? . . . #flexfirday  #flex  #posingpractice  #mensclassicohysique  #goldenerabodybuilding  #vintageaesthetics  #fitness  #fitfam  #fitspo  #bodybuilding  #offsesson  #bulking  #IIFYM  #ifitfitsyourmacros  #flexibledieting  #progress  #fit  #health  #exercise  #workout  #cardio  #lift  #train  #gym  #muscle  #sidetricep  #motivation 
Too soon? 🎄🎅🏼 Getting a little too excited for Christmas, especially when these @reesesuk Christmas trees are here 🙌🏼 #ChefGeoff.
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#food #foodie #oats #proats #christmas #xmas #reeses #foodgasm #foodstagram #foodblogger #fit #instafit #fitfam #fitfamuk #ukfitfam #fitspo #leanin15 #bbg #slimmingworld #weightwatchers #peanutbutter #iifym #iifymgirls #girlgains #flexibledieting #ifitfitsyourmacros #like4like #instagood #pb
Too soon? 🎄🎅🏼 Getting a little too excited for Christmas, especially when these @reesesuk Christmas trees are here 🙌🏼 #ChefGeoff . • • • • #food  #foodie  #oats  #proats  #christmas  #xmas  #reeses  #foodgasm  #foodstagram  #foodblogger  #fit  #instafit  #fitfam  #fitfamuk  #ukfitfam  #fitspo  #leanin15  #bbg  #slimmingworld  #weightwatchers  #peanutbutter  #iifym  #iifymgirls  #girlgains  #flexibledieting  #ifitfitsyourmacros  #like4like  #instagood  #pb 
Serious post workout meal today 🍩 🥣 😋 This was absolutely epic!!!
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Feeling pretty smug at the moment because I’ve been increasing my calories gradually recently but my weight keeps dropping. Woke up this morning at 69.9kg 😱 that’s lighter than my photo shoot weight. If I carry on like this Bob Geldof will be rallying the troops and releasing a Christmas single just for me 🎅🏻🎶
Serious post workout meal today 🍩 🥣 😋 This was absolutely epic!!! ____________ Feeling pretty smug at the moment because I’ve been increasing my calories gradually recently but my weight keeps dropping. Woke up this morning at 69.9kg 😱 that’s lighter than my photo shoot weight. If I carry on like this Bob Geldof will be rallying the troops and releasing a Christmas single just for me 🎅🏻🎶
Quand tu peux pas t'empêcher de manger un burger, même dans une crêperie 🤣 Et bien tu optes pour le breizh burger 🍔 Le pain est remplacé par deux petites crêpes de blé noir super épaisse 😋 Pour la petite histoire le chef m'a raconté que sa grand mère faisait des sorte de tower en mode 🥞 avec plusieurs couches de jambon et de fromage breton, elle était déjà dans le game 👵😎 Passez un bon week-end les amis ✌️
Quand tu peux pas t'empêcher de manger un burger, même dans une crêperie 🤣 Et bien tu optes pour le breizh burger 🍔 Le pain est remplacé par deux petites crêpes de blé noir super épaisse 😋 Pour la petite histoire le chef m'a raconté que sa grand mère faisait des sorte de tower en mode 🥞 avec plusieurs couches de jambon et de fromage breton, elle était déjà dans le game 👵😎 Passez un bon week-end les amis ✌️
My latest obsession 💪🏻 honey 🍯 nut 🥜 clusters with semi skimmed milk 🥛 also going to have a green tea 🍵 and a banana 🍌 again this morning. Last shift and then a day off before uni 🙈🙈 #strongwomen #cardio #gym #water #weightloss #weightlifting #weightlossmotivation #weightlossjourney #weightlossdiary #macrofriendly #macrocounting #macros #ifitfitsyourmacros #girlswholift #strongnotskinny #fitfam #fitwomen #healthybody #healthymind #fitnessmotivation #fitnessjourney #fitnessblogger #balancedliving #resultswithlucynewbeginnings #rwlcommunity #rwlfitties #strengthfeed #strongmen #upperbodyworkout
My latest obsession 💪🏻 honey 🍯 nut 🥜 clusters with semi skimmed milk 🥛 also going to have a green tea 🍵 and a banana 🍌 again this morning. Last shift and then a day off before uni 🙈🙈 #strongwomen  #cardio  #gym  #water  #weightloss  #weightlifting  #weightlossmotivation  #weightlossjourney  #weightlossdiary  #macrofriendly  #macrocounting  #macros  #ifitfitsyourmacros  #girlswholift  #strongnotskinny  #fitfam  #fitwomen  #healthybody  #healthymind  #fitnessmotivation  #fitnessjourney  #fitnessblogger  #balancedliving  #resultswithlucynewbeginnings  #rwlcommunity  #rwlfitties  #strengthfeed  #strongmen  #upperbodyworkout 
#Repost @jcdeen ・・・
🍟HERE'S WHY IT'S SO EASY TO OVEREAT🔥
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🍆 WHEN I WAS A KID, I could kill an entire bag of Doritos in a span of 30 minutes while playing video games. The same goes for any fried foods such as french fries as per our example today.
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The reason it's so easy to overeat on fried foods is because of the following reasons:
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➡️ They contain very little water
➡️ They are usually very salty
➡️ They're high in fat (not always but mostly)
➡️ They're super tasty (hyper-palatable)
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HERE'S A KNOWLEDGE 💣: Because of the high salt + high fat + low water content of these foods, it makes them TASTE SO GOOD and they're not very filling, which makes it super easy to overeat on these foods. Food scientists created this recipe on purpose because the better these foods taste, the more they sell...
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As you'll see above... a serving of french fries (say from McDonald's, or anywhere, really) has over 3.5x the amount of calories per serving of a baked potato of the same weight (150g).
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💯 Look at the total fat per serving too... that's where most of the excess calories are coming from.
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💧 French fries are very low in water content when compared to a baked potato. And when we eat foods that naturally contain more water, such as fruit, potatoes, veggies, etc, we tend to notice the *full signal* faster than when we eat foods with very low water content.
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Compare a basket of fries to a baked potato and you'll likely say that the baked potato looks bland and unappetizing.
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🥔 But it doesn't have to be... you can still add salt, pepper, spices, and even some butter or coconut oil to that tater and make it super tasty. But you don't need to add 23 grams worth of fat... maybe 3-5 grams max, and it'll still taste very good, be super filling, and low in calories.
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lots of love
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#staywoke
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#thinkaboutit #weightloss#weightlosstips#weightlossfood #calories#caloriecount#caloriedeficit#caloriecounting#countingcalories#losingweight#lowcalorie #lowcalories#dieting #diettips#dietfood #diethelp#ifitfitsyourmacros#iifym #flexiblediet#flexibledieting #fitnessfood#fitnesstips#fatburning #fitness#fastfoodfix#cleaneating #cleanfood#iifymmeals
#Repost  @jcdeen ・・・ 🍟HERE'S WHY IT'S SO EASY TO OVEREAT🔥 - 🍆 WHEN I WAS A KID, I could kill an entire bag of Doritos in a span of 30 minutes while playing video games. The same goes for any fried foods such as french fries as per our example today. - The reason it's so easy to overeat on fried foods is because of the following reasons: - ➡️ They contain very little water ➡️ They are usually very salty ➡️ They're high in fat (not always but mostly) ➡️ They're super tasty (hyper-palatable) - HERE'S A KNOWLEDGE 💣: Because of the high salt + high fat + low water content of these foods, it makes them TASTE SO GOOD and they're not very filling, which makes it super easy to overeat on these foods. Food scientists created this recipe on purpose because the better these foods taste, the more they sell... - As you'll see above... a serving of french fries (say from McDonald's, or anywhere, really) has over 3.5x the amount of calories per serving of a baked potato of the same weight (150g). - 💯 Look at the total fat per serving too... that's where most of the excess calories are coming from. - 💧 French fries are very low in water content when compared to a baked potato. And when we eat foods that naturally contain more water, such as fruit, potatoes, veggies, etc, we tend to notice the *full signal* faster than when we eat foods with very low water content. - Compare a basket of fries to a baked potato and you'll likely say that the baked potato looks bland and unappetizing. - 🥔 But it doesn't have to be... you can still add salt, pepper, spices, and even some butter or coconut oil to that tater and make it super tasty. But you don't need to add 23 grams worth of fat... maybe 3-5 grams max, and it'll still taste very good, be super filling, and low in calories. - lots of love - #staywoke  - #thinkaboutit  #weightloss #weightlosstips #weightlossfood  #calories #caloriecount #caloriedeficit #caloriecounting #countingcalories #losingweight #lowcalorie  #lowcalories #dieting  #diettips #dietfood  #diethelp #ifitfitsyourmacros #iifym  #flexiblediet #flexibledieting  #fitnessfood #fitnesstips #fatburning  #fitness #fastfoodfix #cleaneating  #cleanfood #iifymmeals 
Hey guys, time for lunch number 1! For lunch i have 145g of fried chicken and 60g of grated carrot!

Kcals 248 = 31p/6c/11f.
 ______________________________
#flexibledieting#eats
#lovefood#protein#macros
#eattogrow#dailyfoodfeed
#instafood#iifym#leangains
#cleaneating#fitmeals
#ilovecarbs#fitness#fitfam
#fulldayofeating#bodybuilding
#foodblogger#foodpics
#igfitness#ifitfitsyourmacros
#flexibledieter#lunch#gymlife
#healthyfood#delicious
Am still starving

First time...hmm how does it taste? 😁

Coach @_mhk69  it still high fibre What can I say? 8g

Protein Cookies
Choc Chip from. @muscletechofficial 
Calorie : 350
P. 18g/ C.49g/F. 9g

#lovemeorhatemezy #selflove #controlyourmindconqueryourbody  #ifitdoesnotchallengeUitdoesnotchangeU #thebodyachieveswhatthemindbelieve  #changenothingnothingchanges #staypositiveandmakeithappen #redefiningmyimpossibility #mybestyettocome
#agoalwithoutadeadlineislikeadream #IntermittentFasting #ifitfitsyourmacros  #coachfizo #journey2018 #W01W12 #jumpstartzy2018
Am still starving First time...hmm how does it taste? 😁 Coach @_mhk69 it still high fibre What can I say? 8g Protein Cookies Choc Chip from. @muscletechofficial Calorie : 350 P. 18g/ C.49g/F. 9g #lovemeorhatemezy  #selflove  #controlyourmindconqueryourbody  #ifitdoesnotchallengeUitdoesnotchangeU  #thebodyachieveswhatthemindbelieve  #changenothingnothingchanges  #staypositiveandmakeithappen  #redefiningmyimpossibility  #mybestyettocome  #agoalwithoutadeadlineislikeadream  #IntermittentFasting  #ifitfitsyourmacros  #coachfizo  #journey2018  #W01W12  #jumpstartzy2018 
Milkway maddness 🤤🤤🤤🤤
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@musclegeeknutrition Milky Way nut butter from @fitnessfactorygroup link in bio code: 7030fit for 10% off 
Milky Way bar
@newburnbakehouse Gluten Free seeded roll
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#milkyway #peanutbutter #nutbutter
Milkway maddness 🤤🤤🤤🤤 - @musclegeeknutrition Milky Way nut butter from @fitnessfactorygroup link in bio code: 7030fit for 10% off Milky Way bar @newburnbakehouse Gluten Free seeded roll - #milkyway  #peanutbutter  #nutbutter 
For when you don’t feel like setting up the bar 🍑
For when you don’t feel like setting up the bar 🍑
Triolade Chocolate Oats 🔥
Early start to a Saturday and coming with some classic Milka Oats! 
Vanilla flavoured oats topped with triple chocolate Milka! White, milk and dark! 
Finished with a drizzle of malteasers spread! 👌
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#IIFYM #iifymfood #iifymgirls #oats #oatporn #porridge #milka #chocolate #malteasers #breakfast #buzzfeastfood #buzzfeast #fitfamuk #flexibledieting #foodstagram #fitfood #gym #fit #eatclean #eathealthy #eeeeeats #getinmybelly #yum #foodie #foodporn #eatfamous #forkyeah #ifitfitsyourmacros
Triolade Chocolate Oats 🔥 Early start to a Saturday and coming with some classic Milka Oats! Vanilla flavoured oats topped with triple chocolate Milka! White, milk and dark! Finished with a drizzle of malteasers spread! 👌 . . . . . . . . #IIFYM  #iifymfood  #iifymgirls  #oats  #oatporn  #porridge  #milka  #chocolate  #malteasers  #breakfast  #buzzfeastfood  #buzzfeast  #fitfamuk  #flexibledieting  #foodstagram  #fitfood  #gym  #fit  #eatclean  #eathealthy  #eeeeeats  #getinmybelly  #yum  #foodie  #foodporn  #eatfamous  #forkyeah  #ifitfitsyourmacros 
MOVIE TIME 🎬: after all these years the justice league finally unites. Too many awesome things in this movie I couldn't really talk about now without spoiling it but I can say I had a great time with this movie and I look forward to the future installments from the DC Universe! #justiceleague #batman #superman #wonderwoman #theaustinitethings #theaustinite #austin #texas #atx #512 #austintexas  #wwe #comicbooks #iifym #plur #dyel #toys #starwars #funko #marvel #metalfigs #dccomics #metalsdiecast #actionfigures #hasbro #mattel #nerf #lego #bestcityintheworld #disney
MOVIE TIME 🎬: after all these years the justice league finally unites. Too many awesome things in this movie I couldn't really talk about now without spoiling it but I can say I had a great time with this movie and I look forward to the future installments from the DC Universe! #justiceleague  #batman  #superman  #wonderwoman  #theaustinitethings  #theaustinite  #austin  #texas  #atx  #512  #austintexas  #wwe  #comicbooks  #iifym  #plur  #dyel  #toys  #starwars  #funko  #marvel  #metalfigs  #dccomics  #metalsdiecast  #actionfigures  #hasbro  #mattel  #nerf  #lego  #bestcityintheworld  #disney 
Getting in touch with my SF Filipino roots at the Filipino Night Market with @pinoyako1981 - looks like everyone's having a great time!!!
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#foodie #foodblogger #iifym #ifitfitsyourmouth #ifitfitsyourmacros #pinoy #pinoyfood #pinoypride #sfpinoy #flexibledieting #flexiblediet #filipino #filipinofood
Enjoy the sunshine this weekend legends ☀️ Make sure you keep treats in moderation & don’t undo a hard weeks work 🤘🏻 + don’t forget to tag us in your healthy snaps 📷
Enjoy the sunshine this weekend legends ☀️ Make sure you keep treats in moderation & don’t undo a hard weeks work 🤘🏻 + don’t forget to tag us in your healthy snaps 📷
Proof that you can blow your fat macros and still eat something yummy. Related: I’d forgotten how much I love sauerkraut. @daveskillerbread 21 whole grains and seeds bread, scrambled egg whites with sriracha, sauerkraut, dill, turmeric, pepper, and whole grain mustard. 14P/25C/2F. #ifitfitsmymacros #ifitfitsyourmacros #iifym #fermentedfoods #sandwich #eggs #eathealthy #eatrealfood #cleaningoutthefridge #healthyeating #healthylifestyle #eatwell #eathealthy #macros #realfoodfitsyourmacros #rffym #nourishingfood
Proof that you can blow your fat macros and still eat something yummy. Related: I’d forgotten how much I love sauerkraut. @daveskillerbread 21 whole grains and seeds bread, scrambled egg whites with sriracha, sauerkraut, dill, turmeric, pepper, and whole grain mustard. 14P/25C/2F. #ifitfitsmymacros  #ifitfitsyourmacros  #iifym  #fermentedfoods  #sandwich  #eggs  #eathealthy  #eatrealfood  #cleaningoutthefridge  #healthyeating  #healthylifestyle  #eatwell  #eathealthy  #macros  #realfoodfitsyourmacros  #rffym  #nourishingfood 
Had the @aodrinks dark choc almond milk for lunch today. Now I don’t really love nut milks generally, but this was delicious 😋🍶 Not too sweet, not to nutty and at 1.1g of carbs and 72 calories, quite a great Saturday treat lunch!
Had the @aodrinks dark choc almond milk for lunch today. Now I don’t really love nut milks generally, but this was delicious 😋🍶 Not too sweet, not to nutty and at 1.1g of carbs and 72 calories, quite a great Saturday treat lunch!
Good morning guys, how are you? Time for breakfast! For breakfast i have 150g of  boiled egg whites and oats, topped with "0-calorie chocolate sauce"! Kcals 247 = 21p/31c/3f.

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#flexibledieting#eats#правильноепитание#protein#macros#eattogrow#dailyfoodfeed#instafood#iifym#leangains#cleaneating#fitmeals#пп#fitness#fitfam#fulldayofeating#bodybuilding#foodblogger#foodpics#igfitness#ifitfitsyourmacros#flexibledieter#breakfast#diet#proats#gymlife#healthyfood#delicious#calories#gains
Good morning guys, how are you? Time for breakfast! For breakfast i have 150g of boiled egg whites and oats, topped with "0-calorie chocolate sauce"! Kcals 247 = 21p/31c/3f. ______________________________ #flexibledieting #eats #правильноепитание #protein #macros #eattogrow #dailyfoodfeed #instafood #iifym #leangains #cleaneating #fitmeals #пп #fitness #fitfam #fulldayofeating #bodybuilding #foodblogger #foodpics #igfitness #ifitfitsyourmacros #flexibledieter #breakfast #diet #proats #gymlife #healthyfood #delicious #calories #gains 
First national show is in the books 🎉👙🌴 Out of 37 girls and 5 callouts I made 3rd callouts! Of courseeee I wanted top 5 but I knew going into the show that my physique is just not on that level yet. And that’s okay! However I’m so so proud of the changes I made for this show and everything I was able to accomplish this prep. Hopeful to still make top 15! I know what I need to work on this off season and have big plans for the future. Thank you to all my friend and family for the support and for everyone who reached out to me this past week! Just got back from sushi and wine with my girls @elle_bfitbody @empeachyfit and @erinmarrie_bakes but tomorrow is when the real eats begin 😈
#miaminationals
#miaminationals2017
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Suit: @angelcompetitionbikinis 
Tan: @protan_official
Supplements: @1upnutrition
First national show is in the books 🎉👙🌴 Out of 37 girls and 5 callouts I made 3rd callouts! Of courseeee I wanted top 5 but I knew going into the show that my physique is just not on that level yet. And that’s okay! However I’m so so proud of the changes I made for this show and everything I was able to accomplish this prep. Hopeful to still make top 15! I know what I need to work on this off season and have big plans for the future. Thank you to all my friend and family for the support and for everyone who reached out to me this past week! Just got back from sushi and wine with my girls @elle_bfitbody @empeachyfit and @erinmarrie_bakes but tomorrow is when the real eats begin 😈 #miaminationals  #miaminationals2017  ••• Suit: @angelcompetitionbikinis Tan: @protan_official Supplements: @1upnutrition
Late night leg workout:
Squats 5x8 at 305.
Leg Press 15 reps for 4 sets
Hack squats 15 reps for 3 sets
BFR leg extensions 30,15,15,15 reps
BFR leg curls 30,15,15,15 
Standing calf raise 12x3 
BFR seated calf raise 30,15,15,15. 
#skysoutthighsout
Late night leg workout: Squats 5x8 at 305. Leg Press 15 reps for 4 sets Hack squats 15 reps for 3 sets BFR leg extensions 30,15,15,15 reps BFR leg curls 30,15,15,15 Standing calf raise 12x3 BFR seated calf raise 30,15,15,15. #skysoutthighsout 
🍩Hostess Donettes, Cinnamon Sugar Crunch!🍩
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😍Came across these at Safeway grocery store in the states while doing some shopping! These things taste good AF!!😋🍩
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👌🏼Love that they're mini donut size so you can have one here and there instead of just eating one regular donut. Delish treat!🙌🏼
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Macros for one donette🍩:
80Cals 1P/4F/12C
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#yum #foodporn #iifym #carbs #ifitfitsyourmacros #macros #donuts #donettes #delicious #tasty #dessert #yummy #eating #eat #flexibledieting #gains #hostess #love #nomnom #bestoftheday #instagood #instadaily #muscle #doughnuts #cinnamon #fitness #fit #fitfoodie #fitfam #lifting
🍩Hostess Donettes, Cinnamon Sugar Crunch!🍩 - 😍Came across these at Safeway grocery store in the states while doing some shopping! These things taste good AF!!😋🍩 - 👌🏼Love that they're mini donut size so you can have one here and there instead of just eating one regular donut. Delish treat!🙌🏼 - - Macros for one donette🍩: 80Cals 1P/4F/12C - - - - - #yum  #foodporn  #iifym  #carbs  #ifitfitsyourmacros  #macros  #donuts  #donettes  #delicious  #tasty  #dessert  #yummy  #eating  #eat  #flexibledieting  #gains  #hostess  #love  #nomnom  #bestoftheday  #instagood  #instadaily  #muscle  #doughnuts  #cinnamon  #fitness  #fit  #fitfoodie  #fitfam  #lifting 
I started eating this before I took a photo! Was way too hungry to wait 😂

Moroccan spiced lamb chops with butter-fried cabbage & mushrooms plus a side of avocado
I started eating this before I took a photo! Was way too hungry to wait 😂 Moroccan spiced lamb chops with butter-fried cabbage & mushrooms plus a side of avocado
Amazing comparison and post by @cartergood:
📍Organic PB & J vs. Pizza Hut Personal Pan Pizza 📍
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👯‍♀️Tag a Friend!👯‍♂️
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Go ask ten random people which of these meals is best for losing weight (without showing the calories), and I'm 100% confident it would go 10-0 for the whole wheat peanut butter & jelly sandwich...
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Yes, PB&J's are delicious 🤤, but they also come with a shitload of opportunity for sneaky calories...
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For one, bread calories can vary depending on the brand used. The Arnold Whole Grain bread 🍞 used in this comparison (~100 Cals per slice) is a classic diet culprit. It “healthy” and “whole wheat,” but has more calories than most white bread!
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Then there's the actual PB & jelly... and honestly, I was being reserved with my quantities used for this comparison. Most people aren't meticulously measuring out 32g (2 tbsps) of peanut butter or jelly...
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They're usually scooping out whatever looks good, licking the spoon clean 🥄, and then sneaking an extra finger swing before screwing on the lid.
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Cuz peanut butter finger swipe calories don't count.... right? 😉
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[Just wait. There will be folks in the comments who say 1.5 servings of PB is a lot... those are the spoon lickin’ finger swipers I’m talking about! ]
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So does this mean you should eat the Pizza 🍕? Well, no. Not if you don't want to...
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But if your friends or coworkers invite you out to Pizza Hut for lunch, and you say no because you're “on a diet”... only to sit alone at your desk and slam down the same number of calories from your organic whole wheat peanut butter & jelly sandwich...
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See what I mean?
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Personally, I'd enjoy the time with friends, order a big ass side salad, and make the pizza fit into my daily calorie target 👌
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PS. I’ll take my free pizza anytime now, @pizzahut
Amazing comparison and post by @cartergood: 📍Organic PB & J vs. Pizza Hut Personal Pan Pizza 📍 — 👯‍♀️Tag a Friend!👯‍♂️ - Go ask ten random people which of these meals is best for losing weight (without showing the calories), and I'm 100% confident it would go 10-0 for the whole wheat peanut butter & jelly sandwich... - Yes, PB&J's are delicious 🤤, but they also come with a shitload of opportunity for sneaky calories... - For one, bread calories can vary depending on the brand used. The Arnold Whole Grain bread 🍞 used in this comparison (~100 Cals per slice) is a classic diet culprit. It “healthy” and “whole wheat,” but has more calories than most white bread! - Then there's the actual PB & jelly... and honestly, I was being reserved with my quantities used for this comparison. Most people aren't meticulously measuring out 32g (2 tbsps) of peanut butter or jelly... - They're usually scooping out whatever looks good, licking the spoon clean 🥄, and then sneaking an extra finger swing before screwing on the lid. - Cuz peanut butter finger swipe calories don't count.... right? 😉 - [Just wait. There will be folks in the comments who say 1.5 servings of PB is a lot... those are the spoon lickin’ finger swipers I’m talking about! ] - So does this mean you should eat the Pizza 🍕? Well, no. Not if you don't want to... - But if your friends or coworkers invite you out to Pizza Hut for lunch, and you say no because you're “on a diet”... only to sit alone at your desk and slam down the same number of calories from your organic whole wheat peanut butter & jelly sandwich... - See what I mean? - Personally, I'd enjoy the time with friends, order a big ass side salad, and make the pizza fit into my daily calorie target 👌 - PS. I’ll take my free pizza anytime now, @pizzahut
🤓Ever read a post and think what the heck did they even say? 🈵🈂️ Often times macros sounds like another language!🆘 As macro counters we have our preferred nomenclature...so here's some definitions to improve your #macrocabulary!
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🆗 DEFINITIONS & TERMS:
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🔢MACROS - short for “macronutrients”, specifically protein, fat & carbohydrates aka P F C.
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➖CUTTING - counting macros in a caloric deficit (a.k.a. Eating LESS calories than you burn in a day) in order to lose fat.
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➕BULKING - counting macros at a caloric surplus (a.k.a. Eating MORE calories than you burn in a day) in order to promote muscle building while minimizing fat gain (although there will be some).
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⭐MAINTENANCE - counting macros at a caloric balance (a.k.a. Eating THE SAME AMOUNT of calories that you burn in a day) in order to encourage muscle growth but maintain current weight.
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↩️REVERSING - the process of incrementally adding in calories over time, allowing your body's metabolism to adapt to the added calories without gaining weight.
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⌛GRAMS - a super small metric unit of measure used in macro counting!
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💒MACRO FRIENDLY -  means a good value for your macros! Typically low in calories, or high in protein and low in fat & carbs.
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🔊HIGH VOLUME - foods that are low in calories relative to the quantity of food helping you feel full and satisfied.
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🎤What are other words that blow your mind? Leave em below!
🤓Ever read a post and think what the heck did they even say? 🈵🈂️ Often times macros sounds like another language!🆘 As macro counters we have our preferred nomenclature...so here's some definitions to improve your #macrocabulary ! . 🆗 DEFINITIONS & TERMS: . 🔢MACROS - short for “macronutrients”, specifically protein, fat & carbohydrates aka P F C. . ➖CUTTING - counting macros in a caloric deficit (a.k.a. Eating LESS calories than you burn in a day) in order to lose fat. . ➕BULKING - counting macros at a caloric surplus (a.k.a. Eating MORE calories than you burn in a day) in order to promote muscle building while minimizing fat gain (although there will be some). . ⭐MAINTENANCE - counting macros at a caloric balance (a.k.a. Eating THE SAME AMOUNT of calories that you burn in a day) in order to encourage muscle growth but maintain current weight. . ↩️REVERSING - the process of incrementally adding in calories over time, allowing your body's metabolism to adapt to the added calories without gaining weight. . ⌛GRAMS - a super small metric unit of measure used in macro counting! . 💒MACRO FRIENDLY -  means a good value for your macros! Typically low in calories, or high in protein and low in fat & carbs. . 🔊HIGH VOLUME - foods that are low in calories relative to the quantity of food helping you feel full and satisfied. . 🎤What are other words that blow your mind? Leave em below!
Saturday started off with a sleep in & shoulder session💪🏻 Followed by a takeaway brunch & a visit to mumsy 🙃 My mood was pretty flat this morning due to poor sleep last night, but finding the little things to be grateful for always seems to pep me right back up ☀️ Happy Weekend x x x
Saturday started off with a sleep in & shoulder session💪🏻 Followed by a takeaway brunch & a visit to mumsy 🙃 My mood was pretty flat this morning due to poor sleep last night, but finding the little things to be grateful for always seems to pep me right back up ☀️ Happy Weekend x x x
📸 @joshdiano
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Been a while since I've made protein pancakes, due to my macros being low during comp.. now that I have a fair few macros up my sleeve again, thought I'd make my old reliable choccy pancakes using giant sports delicious protein powder elite. Macros for just the pancakes P43 F9 C42. You can sauce (mines a secret 😋) with what ever you like low calorie syrup e.g. walden farms and your favourite cereals @massnutritionwagga .
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#apancakeadaykeepsthedoctoraway #sorrynotsorrycomppreppers #yummy #damnsonwheredyoufindthis #massnutritionwagga #teammass #massnutritionaustralia #lowcarbpancakes  #pancakes #proteinpancakes #giantsports #foodporn #ifitfitsyourmacros #iifym #foodie #flexibledieting #pancakeart #pancakeporn  #cerealseverywhere #ilovecarbs #whey  #fitfam
📸 @joshdiano ・・・ Been a while since I've made protein pancakes, due to my macros being low during comp.. now that I have a fair few macros up my sleeve again, thought I'd make my old reliable choccy pancakes using giant sports delicious protein powder elite. Macros for just the pancakes P43 F9 C42. You can sauce (mines a secret 😋) with what ever you like low calorie syrup e.g. walden farms and your favourite cereals @massnutritionwagga . . . #apancakeadaykeepsthedoctoraway  #sorrynotsorrycomppreppers  #yummy  #damnsonwheredyoufindthis  #massnutritionwagga  #teammass  #massnutritionaustralia  #lowcarbpancakes  #pancakes  #proteinpancakes  #giantsports  #foodporn  #ifitfitsyourmacros  #iifym  #foodie  #flexibledieting  #pancakeart  #pancakeporn  #cerealseverywhere  #ilovecarbs  #whey  #fitfam 
FERRERO ROCHER Chocolate-Cinnamon Pancakes!
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Recipe Below ⬇
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First day back on the Lean Bulk, And threw all my remaining calories into this Midnight "Snack" 😋
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Out here, Bulking and Shredding for sport. I used to dream about being lean, now it's Second Nature 🤔
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Made of 140 g of Krustaz Buttermilk Pancake Mix, 190 mL of Fat-Free/Skim Milk, 33.5 g of PES Science Casein/Whey Protein Powder, 1/2 Tbsp Baking Powder and Heaps of Cinnamon.
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Much Respects to @pancakeguru, for showing me how it's done!
FERRERO ROCHER Chocolate-Cinnamon Pancakes! - Recipe Below ⬇ - First day back on the Lean Bulk, And threw all my remaining calories into this Midnight "Snack" 😋 - Out here, Bulking and Shredding for sport. I used to dream about being lean, now it's Second Nature 🤔 - Made of 140 g of Krustaz Buttermilk Pancake Mix, 190 mL of Fat-Free/Skim Milk, 33.5 g of PES Science Casein/Whey Protein Powder, 1/2 Tbsp Baking Powder and Heaps of Cinnamon. - Much Respects to @pancakeguru, for showing me how it's done!
Been a while since I've made protein pancakes, due to my macros being low during comp.. now that I have a fair few macros up my sleeve again, thought I'd make my old reliable choccy pancakes using giant sports delicious protein powder elite. Macros for just the pancakes P43 F9 C42. You can sauce (mines a secret 😋) with what ever you like low calorie syrup e.g. walden farms and your favourite cereals @massnutritionwagga #apancakeadaykeepsthedoctoraway #sorrynotsorrycomppreppers #yummy #damnsonwheredyoufindthis #massnutritionwagga #teammass #massnutritionaustralia #lowcarbpancakes  #pancakes #proteinpancakes #giantsports #foodporn #ifitfitsyourmacros #iifym #foodie #flexibledieting #pancakeart #pancakeporn  #cerealseverywhere #ilovecarbs #whey  #fitfam
Been a while since I've made protein pancakes, due to my macros being low during comp.. now that I have a fair few macros up my sleeve again, thought I'd make my old reliable choccy pancakes using giant sports delicious protein powder elite. Macros for just the pancakes P43 F9 C42. You can sauce (mines a secret 😋) with what ever you like low calorie syrup e.g. walden farms and your favourite cereals @massnutritionwagga #apancakeadaykeepsthedoctoraway  #sorrynotsorrycomppreppers  #yummy  #damnsonwheredyoufindthis  #massnutritionwagga  #teammass  #massnutritionaustralia  #lowcarbpancakes  #pancakes  #proteinpancakes  #giantsports  #foodporn  #ifitfitsyourmacros  #iifym  #foodie  #flexibledieting  #pancakeart  #pancakeporn  #cerealseverywhere  #ilovecarbs  #whey  #fitfam 
Hot chocolate topped with peppermint whip cream and gingerbread men 🎄🎁💚❄️❤️⛄️ #hotchocolate #iifym #ifitfitsyourmacros #macros #macrofriendly #balancednutrition #balanceddiet #balancedlifestyle #foodisfuel #flexibledieting #flexibledieter #healthylifestyle #christmas
Biceeeps! I managed 3 x 15 reps with 15kg today 💪 continuously improving!
Biceeeps! I managed 3 x 15 reps with 15kg today 💪 continuously improving!
Snack: Protein fudge using vanilla protein powder and Reese's mini peanut butter cups. Measure, mix, freeze, eat, and enjoy. Balance doesn't get much easier (or tastier) than that!😊- @xjamathonx
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#RelentlessDietetics #RelentlessEats #RDPreferred #RDApproved #weightloss #foodstagram #KasheyMethod #KasheyEffect  #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood
Snack: Protein fudge using vanilla protein powder and Reese's mini peanut butter cups. Measure, mix, freeze, eat, and enjoy. Balance doesn't get much easier (or tastier) than that!😊- @xjamathonx . . . . . #RelentlessDietetics  #RelentlessEats  #RDPreferred  #RDApproved  #weightloss  #foodstagram  #KasheyMethod  #KasheyEffect  #diet  #fooddiary  #macros  #weightlossjourney  #losingweight  #iifym  #fitnessfood  #fatloss  #flexibledieting  #fitfam  #reversediet  #reversedieting  #ifitfitsyourmacros  #foodprep  #mealprep  #mealplan  #gainz  #fitstagram  #fitfoodie  #fitfood