Protein MILKSHAKE GIVEAWAY 🌸🍁✨I'm a #proteinmilkshakebabe with a tendency to become addicted to any and all things cream puff ✌🏼
@proteinmilkshake has done an incredible job with their flavors from pumpkin pie, strawberry shortcake, ice cream cake and now cream puff and I was so happy to be able to try them out and share the love with you ☺️
When it comes to protein for me it is all about the taste, quality and macronutrients profile! These protein powders are all natural, 22g protein, 1g sugar, and the flavors are BOMB!
GiveAway details 💕
1. Follow @proteinmilkshake and Myself
2. Tag a friend below and tell them what your favorite post workout snack is (need new ideas hehe).
3. Enter as many times as you'd like!
4. Winner will be chosen on Thursday 10/26/17 and will be announced in the caption and on my story!
Good luck ♥️ And keep a lookout for another giveaway happening Thursday 🌸 #proteinmilkshake#giveaway#proteingiveaway
Êta rotina que amo!
Quem me conhece sabe que minha rotina durante a semana é louca , da faculdade para o estágio,e depois costumo treinar,qnd enjoo ou consigo acordar mais cedo treino cedinho,assim que a academia abre.Como disse no post de ontem , organização conta muito na administração do nosso dia, as 24h passam voando.Segunda é o dia mundial do recomeço,rs.Colocaram em prática os planos que fizeram ontem e prometeram se comprometer durante a semana? Espero que sim!
Mas se não fez,Não espere até a próxima segunda para isso.Comece hoje , você ainda tem tempo.Afinal ,td dia podemos recomeçar.
It gives me great pleasure to share that purple-faced Rue is back! 💅 It’s been a long time since I worked THIS hard in the gym. But It’s been a long time since I’ve felt good enough to work this hard. The purple face is the giveaway of my hard work. I feel great and I feel like working hard for no reason other than I want to. I’m sweating everywhere, I can barely get oxygen in my lungs fast enough. What a magical feeling. #imback#motivationmonday#purplefacedrue
:: Macro Monday Tip :: How to Successfully Hit Your Macros When You First Start Counting ⚖️🍴
Hi guys! Welcome back to Macro Monday 👋🏼 Like anything, getting great takes practice, right? Counting macros is no different. Now, counting macros is like riding a bike for me. I don’t even think about what I’m eating through the day because I am very much attuned to what macros my body needs and how to hit them. So it’s very easy to stay on track, and I spend no more than 2 minutes tracking/putting things in MFP each day. BUT ☝🏼 when I first started counting...it was not this way AT ALL. I was on the struggle bus for sure 😂 It took a lot of trial & error figuring out ways to hit my macros. So, I’m going to tell you guys some tips today that will hopefully get you off that struggle bus sooner rather than later 😜
1. Plan ALL your meals BEFORE your day starts. I can’t tell you how many times in the beginning I would get to the end of my day and realize I had very few macros left. And I was like I can’t eat anything for dinner now—how did this happen?! 😂 If you put everything into MFP before you start your breakfast you can make sure that you will stay on track through the day & have enough macros from breakfast until dinner.
2. Look at what macros you tend to both over & under eat and adjust each meal accordingly. So if you know you are always over carbs & under protein—in each meal, make a more carb friendly choice & add a little more protein. This way your macros will be more balanced through the day & will make it easier to hit your goals.
3. Leave room for treats/unexpected items, or if you want to eat something that you didn’t plan for, look to see what you can adjust to fit in that item. For example, say you decide you want to eat a chocolate chip cookie that is 20C/10F/2P. And later in the day you were planning on having avocado toast. Well, you know that those macros are similar do you can cut out the avo toast and eat the cookie instead.
Hope these were helpful! If you guys have any specific questions, comment below! I’m happy to answer 😊 #GuentzMacroTips
Make every move, mind set, decision, and thought matter. Only do things that support you going where you want to be. Take things one day at a time. Do everything today as if it was the only day that mattered. Tomorrow isn't promised and more importantly, it is decided by today.
Sick with what could be the flu but praying isn't and currently watching YouTube for the tenth hour today, but wishing I was eating my homemade coconut butter cups😭Hope you're all having a good start to the week! Tty when I'm betta😘
Steady state cardio doesn’t exactly fly by if you know what I mean *checks the clock every minute* | ✨NEW✨on the blog, I dish my favorite TV obsessions that keep me entertained no matter how long I’m on that dang machine | click the link in my bio ⬆️ or visit [ironandicecream.com] | using the @xfinity stream TV app I’m set w/ my recorded shows, live TV 📺 & more!
Share your current go-to’s below! I’m always looking for new shows ⬇️
Another edition of #MyMeals 😋 You can see that even though I use #flexibledieting , I eat mostly whole foods!🥑🍌🍅🌶🍠 This is because even though I COULD fit in pizza🍕, donuts🍩, etc... I’d rather feel full and energized, especially since I’m in caloric deficit. And of course, somedays I do want a beer or a cookie so I make that fit 🙌🏼🍺🍪
➡️M1: 2 small corn tortillas + 1/4 cup fat free refried beans + 2 eggs scrambled🍳 + 2 tbsp. shredded cheese🧀 + 2 oz. avocado🥑 + 2 tbsp. salsa
➡️S1: 1 cup water + 1 cup frozen mango + 1/2 banana🍌 + 2 scoops @vitalproteins beauty greens🍃 + 2 packets @truelemon crystallized orange🍊 + 1 tbsp. @nutiva chia seeds
➡️M2: 3.5 oz. baked parmesan chicken breast (recipe #ontheblog ) + 3 oz. broiled parmesan asparagus💚 + 1 broiled parmesan basil tomato🍅 + 6 oz. garlic cauliflower mash .
➡️S2: 6 oz. low fat cottage cheese + 1/4 cup @hummustir + 4 mini sweet peppers🌶
➡️M3: 4 oz. mustard tarragon baked salmon + 6 oz. roasted delicata squash😍 + 1 cup cranberry walnut Brussels sprouts
➡️S3: 1 slice vegan protein banana bread🍞 made with @livwell_nutrition raw plant protein + 1 tbsp. melted chocolate brownie @sweetspreads🍫
Let me know in the comments if you want a recipe for anything!😘
#operationeffthescales - eating healthily and with balance can be easy, yummy and cheap! Some of my fave meals over the last fortnight (I make these in bulk to freeze so I can have meals readily available to me):
- pumpkin, haloumi and spinach egg white frittata with lean pork and broccoli - @proteinbreadco pizza with veggies and light mozzarella with chicken and broccoli - @proteinbreadco pancakes with @halotopaus ice cream, blueberries and maple syrup - @amyshealthybaking banana and blueberry muffins (added some low sugar dark chocolate) - low carb nachos made with barley wraps and pork mince with a heap of veggies - fudgy brownies @amyshealthybaking amazing recipe - egg white and goats cheese frittata (this gives me 4 servings) #delicious#healthyfood#healthyrecipes#iifym#iifymgirls#iifymrecipes#eatingforlifting#healthyfoodporn#healthybaking#mealprep
Greek bowls, FTW! Love these for a simple meal, that's fresh and delicious 👍🏼
These are super simple and a great, easy addition to any meal prep👯. Bowl includes ground 🦃 (seasoned with oregano, garlic, salt, pepper and tomato paste), couscous, feta, fresh tomatoes, hummus and if I have it on hand, diced 🥒
Weighted chin ups felt so much better this week. Hit 4x3 with a 10lb plate and then a max rep set at BW and was able to hit 8 reps! Thanks @joulesathletics for the outfit! #traingainconquer#spartanbarbell @spartanbbell
Be careful when you're looking back! Hindsight is always 20/20 for everyone! So when you do look back, look back with purpose. Not to beat yourself up or run yourself down over what you "should" have done💗Look back to learn how to move forward in a more positive direction! Find the spots that steered you wrong and plan how to avoid those same issues🤓
✨Can you look back in an informative way without beating yourself up?? I ask all my Clients what tripped them up and then we plan how to grow from that and move ahead!💗💗💗
Too the man at the gym today that told me " I lift to heavy and need to know when to stop or I'll get to big " I say fuck you and your opinion of me doesn't matter. First of all , I'm not bulky I don't have a man body it is genetically not possible for me to look like a man unless you know testosterone comes in to play but hell no , don't even ah it made me so mad.. like if I want to build my shoulders to look like 🎃 I will , hell if I want a chest split I'll make that shit happen , but don't say that and play it off as " oh well I've been watching you for last couple of months you've lost 10 pounds correct" like no you do your thing and I'm going to do mine okay thank you and yes sorry this is all over the place 😊🐥 #iifym#iifymgirls#iifymwomen#lifting#bodybuilding#weightlifting#macros#ifitfitsyourmacros #
Trick or Treat Yo'Self to 20% off some new flavors of your favorite supps 🍭🍬🤤
I got the privilege of trying the C4 flavors on my trip to Nutrabolt HQ in Texas and these flavors are on point, trust me.
We may not be kids anymore but we still deserve candy, am I right??? -
Check all of these out at CPLauren.com and you'll get hooked up with some samples when you order too 👌🏼
Oh Shit! We are going to be at the #NANBF Clash of the Titans this Saturday. Signs will be floating around the competitors. Make sure to grab a few of your fellow natties and snap a pic with the sign. Make sure to tag us in the pic and let everyone know #NaturalBodybuildingIsAlive !
Today we visited a pumpkin patch for the first time ever and I was a little bit disappointed because instead of there being a patch full of pumpkins there were just a bunch of pumpkins on wooden crates 🤷🏼♀️ I’m sorry but that is not a pumpkin patch. That is pure disappointment ❌
Side note: feeding the goats and obese 🐖 almost made everything better. Almost but not quite.
My beautiful fiancé and I (Ryan), have uploaded our submission videos to YouTube for the 2018 @bodybuildingcom Spokesmodel Search!!!
Truly a blessing to be able to enter with her (as she cracked the top 20 last year), and I sincerely can't thank all of YOU enough for the support you have shown us and our company over the past few months. We have pivoted, side stepped, and ran with new ideas and concepts (including our $20 Coaching Membership) that you all have accepted with open arms. We do our absolute best to not tell you what we are about, but show you.
Regardless of if we make the Top 10, we just want to extend our deepest gratitude and appreciation for all of you who have put faith in us and our intent.
We love you all ❤️🌱🌎
After my refeed yesterday, woke up a half pound lighter than the day before, and matched my low! I am still quite flat today despite my refeed, so we’ll see how I look and weigh tomorrow 🤗I’m definitely tighter today despite being flatter 🔪 thank goodness for carbs 😍🙌🏽
I am taking this week as a deload in terms of training, so that I can fully recover as I am getting deeper and deeper into a deficit and want to be fresh to start a new round of very intense, high volume training next week for the 12 week challenge! 💪🏽
If you are looking for help or have questions regarding training, nutrition, or just want to have your macros calculated for you for free, please DM me and I’ll gladly help you out! For one on one coaching, email me via my bio! 📧⬆️
When you eat NO food whatsoever, feel perfectly fine and get cocky thinking you can lift heavy but your muscles don’t agree... I got two ONE reps with 35s... and decided it was a day for some lighter/longer sets with 25s instead. 🤷🏻♀️
*Takes hump day photo*
*Doesn’t post it on hump day* 🤓
Today’s leg day though so it’s fine 🤗🍑
🔹Good mornings 4x12
🔸Squats 4x12-15 (I stood backwards on the hack squat machine🍑)
🔹Romanian deadlifts 3x12
🔸Cable pull throughs 3x12-15 Superset w/ banded @mbslingshot bw squats
🔹Glute kickback (machine) 3x12
🔸Abductions 3x12-15 + drop set on last set (3 drops)
Good way to start off this week!! ✨
Leggings : @celestialbodiez 💕
On your left: spring break 2009. I weighed just a few pounds more than I do currently but look at the way I carried it on my body due to my poor dieting habits and lack of weightlifting knowledge! Fast forward to the pic on the right, same exact swim bottoms, different top (cuz that one clearly had to go...) I’m currently 23+ lbs down from where I started, eating right, not starving myself EVER, and incorporating BBG workouts, HIIT workouts and weightlifting into my routine! Sure, I still let myself have pizza more than I should, and I don’t work out more than 5 days a week, I still don’t have abs. But I’m happy, healthy and beginning to feel more and more confident in myself as I am seeing what my body is capable of 💪🏻 Exercise should be a celebration of what your body can do, not a punishment for what you ate! Find that balance and the results will follow 👌🏻
Late #MCM to this one ❤️ His unconditional support in every single mental new challenge I take on means more than anything 🙆🏻 He believes I can do ALL of the things & makes me believe it too ❤️#team#myone
💪Arm Training 💪
Being a very small muscle group you can actually train them very frequently! As most people have arm days where they just go in to failure most of the time. Then wonder why they dont grow... .
I use to go to failure ALOT ( before i trained smarter 🤓 )
Being small and also being secondary drivers in things like presses and pull movements they take tbe beating. .
So instead of having an arm day. Just try spreading out your sets. So instead of doing ex: 4x10 bicep curls 4x 10 hammer curl, 4x10 tricep extensions, and 4 x10 skull crushers. Might try only doing 2x10 on monday day then 2x10 on thursday. ( with equivalent sets ) might allow for better recovery. And with myself i can prioritize my weaker parts like my lats. .
Now should you train biceps and triceps together? Coming tomorrow! 🤓
Twix ice cream bars... I think I used to eat these when I was a 13 year-old skateboarder, probably washed down with a full-sugar Mountain Dew 🤘🏼. Proper. Chomped one down the other day for nostalgia purposes and gotta say, shoveling ice cream into the middle of a candy bar can never go wrong 🍦. Light crunch from the top layer of frozen chocolate 🍫, soft ice cream, gooey caramel, and crunchy center. Tangible af. A true recipe for obesity, 8.5/10 🤗
Check in this morning with coach @nickcheadlefitness.
Weight: 49kg (1.3kg up from stage weight)
5 X days 180g C, 55g F, 125g P
2 X days 250g C, 60g F, 120g P
6 X days weight training
2 X days LISS cardio 20 mins
2 X days MISS cardio 30 mins
Aiming to remain as lean as possible while very slowly building my macros back up - making my next cut much easier 😉
Comp prep can be a challenge - but knowing that you have show day at the end of it makes it so much easier to stay on track and remain focused. Post-comp is where the real struggle begins. This is the most important time to remain on track! It's so important to plan and stick to a proper reverse diet, to build food up slowly and gradually decrease cardio to get back to normal without sacrificing months of hard work!
I've got WBFF May in mind. 4 months of an off-season to build, grow and set myself up for an even better prep in February. Constantly working on becoming better! 👊
Food composition: does it matter?
First of all, let me preface by clarifying that we are discussing food choices as they impact body composition, NOT overall health. To that end I will simply say that choosing to track macros does not exempt you from making food choices that promote optimal health. However, just because a food is "healthy" does not mean that it can be eaten in unlimited quantities. 🌟🌟🌟
📍Now back to today's topic. Like nutrient timing, food composition may have a small but meaningful effect on body composition AFTER calories and macros are established. 📍Specifically, consuming fast-digesting carbs in and around your workout (aka high GI, example: white bread, sugary treats) and slow-digesting carbs (aka low GI, example: sweet potato, oats) further away from your workout. This allows for rapid availability of glucose when your body needs it most and is likely to channel those carbs toward fuel and glycogen replenishment. 📍Protein sources differ in how well our bodies can access and utilize the protein contained in that food. Whey protein is the most bioavailable, followed by meat protein sources. Vegetarian protein choices tend to be less bioavailable. This does not mean that vegetarian protein should be avoided--remember that we are discussing very small effects here today.
📍A final word on food choices for body composition: sometimes when we are eating for a specific goal, it may be advantageous to avoid trigger foods or highly palatable foods because they may induce cravings or excess hunger. It may also be helpful to select high volume foods to help you feel fuller. Examples include large salads, vegetable stir-fries, cauliflower rice, and broth-based soups.
🌟🌟Take home message: If your calories and macros are appropriate and you've tackled nutrient timing, your choice of food may give you another small advantage.