Una de las mejores experiencias de mi vida en el Campeonato de España de Culturismo Natural y Men’s Fitness donde esperaba ganar ya que me veía mejor que mi oponente en culturismo junior pero sin embargo no pudo ser y quedo subcampeón de España, pero mi sorpresa llegó en Men’s Fitness categoria talla alta donde no esperaba un gran puesto ya que tenia que pelear con los mayores ya que no había competidores Junior y para sorpresa quedo Subcampeón de España 🏆🏆🏆🏆🏆💪🏻💪🏻💪🏻💪🏻
Todo esto no hubiera sido posible sin un montón de personas que han estado ahí pero hay dos personas que merecen mención, una mi profesor, preparador y amigo Alonso Lopez Barrios que siempre siempre siempre a estado ahí, mis miles de preguntas, mis ralladas, lo pesado que soy y nunca a dejado de estar, gracias de verdad❤️💪🏻. Y la otra persona no es otra que mi madre, solo ella sabe de verdad lo que he sufrido y lo que a sufrido ella por mi aguantando mis cambios de humor, mis dietas, mi mala ostia después de 60 horas ayuno, horas sin dormir etc.
Solo ella haría esto por mi y por eso este triunfo es tan suyo como mío, eres mi motor MAMA juro que eres el motor que me da fuerzas💪🏻
Gracias por todo te quiero MAMA❤️
Ahora a descansar y recargar las pilas en dos semanas a por el Campeonato de las Islas Baleares🔥🔥🔥 #culturismo#natural#AECN#mensfitness#mensphysique#fitnessmodel#natty#culturismonatural#bodybuilding#aesthetic#modelofitness#model#cetogenicdiet#paleodiet#paleostyle#carbs#refeeds#abs#highdefinition#nofilter#gym#sixpack#lovecarbs#IIFYM#naturalbodybuilding#itsscienciebitch#motivation#hard#training#dream
🍗🌰🍞WHAT IS A REFEED🍩🍧
//Back when i was cutting the first time// ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪
■//The scientific basis for a refeed day lies within the leptin-boosting power from a short-term boost in calories.
■//Leptin, a hormone that regulates satiety and energy intake, decreases when body-fat levels go down and carbohydrate intake gets reduced.
■//For example, if you've been eating 2,000 calories per day to lose fat and your maintenance needs are around 2,500 calories per day, you should be eating at least 2,500 calories on that refeed day. In most cases, you want to eat more than maintenance calories, so you would eat more than 2,500 calories per day.
■//Now, depending on body fat levels will dictate how often a refeed will take place, if your lean (abs) maybe 2 times per week, ▪▪▪▪▪▪▪▪▪▪▪▪▪▪
■//Remember, refeed days are a strategic part of dieting not to be abused, fat must be kept low as the massive carb intake is whats required for that insulin/ leptin boost
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Hey guys, Heard a lot of good reviews from Halo Top. Figured I give it a try. I got Chocolate flavored.. it's probably some of the best ice cream that I have ever had! It's a good low calorie.. (280 calories), high protein ice cream & has no artificial softners... wowzaa..🤗🤗 if anyone hasn't tried it.. give it a try. Well I figure now.. Have Refeed days on the weekends.. since it's a Saturday and all.. more calories (manly carbs) to fill up the muscle glycogen for the rest of the week.. Now I'm slowing heading into a Keto (almost no carbs) and/or Moderate Protein/BB Nutrition plan w/ low carb so that I can cut to 165 lbs... & But While First.. YES.. firstly.. following IFFYM/ Flexibe Dieting & Intermittent Fasting (one to two big meals later into the day!) so I can reverse diet down to 185 lbs. again! So as you can see I am not on a perfect diet plan.. but that's ok! Overall Nutrition is overall more important that feeling like your on a diet all the time! Might also get back into carb cycling having a 50 gram day , 100 grams day and 200 + gram day! But first have to get back to 180! So.. going to have lots of water hydrate myself, lots of vegatables 5 - 10, fruits around 5 - 8 servings, and moderate protein.. and may add some Gatorade in there.. and will occasionly have some small servings of pasta or rice.. maybe fit in some cake or ice cream in there... It's not about dieting.. it's a lifestyle thing.. only once I get leaner to 170 or 160.. will I have to be more strict possibly..👌🏻👍🏻😛🤤😋#halotop#lowcalorie#nutrition#iffym#flexibledieting#cleaneating#bodybuildingdiet#refeeds#cheatdays#givemetype2#nutrition#itsnotadiet#itsnotadietitsalifestyle
When the gym is packed & you have to find alternate ways to get your train on 😑
This is a good alternative to barbell hip thrusts - the contact isn't as strong in the squeeze of course, but you gotta do what you gotta do.
I ended my session with some sprints 🏃♀️ to get that heart rate 🆙️⬆️ Trying to take this cut a bit more serious as I've totally hit a plateau with my weight 😣
Thinking about implementing either a couple diet breaks or maybe some refeed days in the near future to help get my body back on track - any thoughts on either ?! Happy Friday-eve! 👏
"Momma said stay ready, that way you don't have to get ready." - @pumpchasers
Lately what's been working for me to stay somewhat lean has been a CKD approach. 5 days of Keto and 2 High Carb days (#Refeeds ), being 1 Midweek (Wed) and 1 on the weekend (usually Saturdays). Midweek High Carb days are designated Sushi days, mainly Crystal Shrimp from Sushi Ya! Overall my refeed days are pretty much the same though, either Sushi or Cereal. Less options, less thinking, the better! What are you guys go to foods during refeed days? #Gainz#BbcomAmbassador#Sponsored#Samoa#SuperFreshClothes#c4dzynz
#refeedmeal last night was scrambled egg whites 🍳 and #chocolate 🍫 @kodiakcakes #waffles topped with #bananasplitsundae 🍌🍓🍫 @bluebellicecream 🍧 This was made even better by waking up this morning with more defined #abs 🤗 . . .
Disclaimer: I am in #competitionprep , which means I have been at a caloric deficit for an extended period and following my meal plan EXACTLY with absolutely NO "extras" or "little bites" here or there...with cardio 2x a day & lifting 6x a week. These #refeeds are EARNED and programmed into my plan. You CANNOT eat this every night just because you went to the #gym once this week and did #cardio once. This is a shock meant to keep my metabolism going because being at a deficit for an extended period can cause your metabolism to slow down. This is just the meal I post because no one wants to see the 41 #healthy meals I ate this week. And, if I'm being honest, I'll probably have to clean up my refeeds a bit moving forward 😕 #rantover . . .
Morning #fastedcardio ✔ Now it's time to #relax a few minutes with the hubby 🤵 the #puppies 🐶🐶 & my #coffee ☕ and get ready for a productive day! . .
@thefixerchiropractic just had a 'refeed' day which we specifically and uniquely prescribed to him for various reasons.
Why should you refeed?
▶️ Because you're running flat, you are GOING to be ready early, your training is SUFFERING or we are optimising muscle retention.
When should you have a refeed?
▶️ When any of these cases present themselves. We always try to have refeeds on TRAINING days as we know how that usually affects the client. Occasionally if we need more out of the refeed we will have a rest day refeed to fill up more.
When should you NOT refeed?
▶️ When you have MORE fat loss to occur and TIME is keeping you restricted. When you have a 'decent' amount of bodyfat to lose. When you're feeling fine and training is going very WELL.
How should you refeed?
▶️ Based off your current plan a certain % of carbohydrate increase is needed to elicit the benefits of 'refeed'. This is unique to each individual as based off their requirements, demands for energy and current carbohydrate intake level a different number of carbs will be applicable to each client.
How to know if you 'refed properly'
▶️ Weight gain shouldn't be significant, instead look for maximum of 2kg gain from the surplus in calories.
▶️ When energy spikes up and training performance increases. The client feels the difference.
▶️ Visually the client will look fuller, harder and drier, if your client look watery you may have over spilled!
We then take NOTES, we see an FEEDBACK we can utilise and then we make the next refeed even better.
Let's talk REFEEDS.
@thefixerchiropractic has just been prescribed a MONITORED REFEED. Why/how and when should YOU implement a refeed.
▶️ Why? Because your glycogen levels are low, you're flat, training is being effected, OR you're going to be ready early.
▶️ How? When in COMP prep, you must be tracking EVERYTHING. Primarily refeeds come in the form of slightly lowered protein and fats with elevated carbs. It is IMPORTANT calorie intake is TRACKED. Or this could upset your whole week of calorie balance.
▶️ When? If you're just starting out a comp prep, odds are you have too much fat to lose to warrant a surplus in calories. Instead wait for when you KNOW you're going to be ready for a prep and you can afford to replenish glycogen and rev the engine back up. Me and Ed have worked together for a LONG time, I know how his body loses weight and he WILL be ready, so he gets carbs.
Refeeds are an AWESOME tool for ADHERENCE. Which essentially is the MOST important thing to consider when entering a dieting phase. If you are someone who NEEDS that goal of a 'refeed' each week to promote your own adherence. Then calculate your overall weekly intake to ensure you're still in a DEFICIT for that week. Otherwise hold out and your weight loss journey will be ALOT more efficient as your overall calorie input can be HIGHER for LONGER which will promote training efficiency and muscle retention which is our PRIORITY.
Ketosis - What's this all about? 🤔
Ketosis is a state of metabolism whereby your body uses your FAT stores rather than carbs as its MAIN source of energy (SAY WHAT?!)
Yep, your energy supply comes from ketones in your blood rather than blood glucose. This can be triggered by a high protein, high fat and low carb diet - not forgetting a reduction in calorie intake.
Amazingly the presence of ketone bodies has a positive effect suppressing appetite.
Ketones are created by your body when fat is burned rapidly. You can test ketone levels in your urine via #ketostix - although apparently this isn't always accurate. The best way to find out is via blood testing.
Of course everyone responds differently to being in a ketogenic state. Not all side effects are experienced and most subside as your body becomes more adept at burning fat as its main source of energy.
Fatigue is common. This occurs as you adapt to the reduced intake of carbs and your body shifts from carb burning to fat burning.
Your body breaks down its stored glucose leading to the release of a lot of water, and your kidneys will remove this excess water. As a result, dehydration can be common. You should compensate for this by increasing your water intake.
As ketone levels increase in your body some convert to a chemical called acetone, leading to a metallic taste in your mouth. Sugar-free chewing gum can help alleviate any unpleasant tastes.
Being in a state of ketosis long term isn't healthy as let's not forget carbs is an important part of our daily diet so introducing GOOD carb refeed days every 2 weeks can prevent weight loss plateau. Refeeds are great as you're still keeping your body accustomed to carbs so when you do come off this diet - your body will still recognise this macronutrient! 💪🏼👊🏼
R E F E E D S:
I mentioned on the weekend that I hit my lowest weight on this prep after eating about 700 calories in a super refeed of a stack of Chocolate Pancakes with Fruit. 😍
Everytime I refeed on prep I lose between 0.5 and 1 kg.
How so? 🤔
Refeeds can work differently for people but my body responds very well to high simple sugar refeeds when I start to plateau.
Refeeds can be cleverly used as a mechanism to kick start metabolism when dieting. They also help regulate our two hunger hormones ... Ghrelin and Leptin. .
Leptin is produced by fat cells and tells our body when we are full and to stop eating and ghrelin is produced by the stomach and tells our brain when we are hungry and that we should eat more food. .
During dieting our leptin levels fall and grehlin levels increase so we get cravings, feel hungry and a slower metabolism. Ghrelin tells our brain we are hungry and our appetite increases. As metabolism is slower our fat burning slows down or comes to a halt. .
Having a controlled refeed meal that is high in carbohydrates or simple sugars boosts leptin levels and therefore kick starts metabolism and so BOOM...... fat burning again 🔥🔥🔥🔥👊👊👊 .
Introducing a refeed at just the right time in prep this week helped me to lose 0.7kg after a plateau. It's important to know when your body is really in need of a refeed and that it will be of benefit to your goal don't just have them because you hit a plateau in your diet. Listen to your body... and listen to your coach! 😊👌 .
Thats the super basics about refeeds but I hope it makes sense 🙌
Prepped by: @Nathan.nelsonpt
Fuelled by: @qntsportnutrition @thehealthhut_