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A refeed is a 1-3 day period in which you take a break from dieting by consuming more calories. The primary reason refeeds are beneficial is that they provide a psychological break from consistently eating at a caloric deficit [1]. .

When it comes to fat loss success, dietary adherence (being able to stick to your diet) is by far the most important factor. So, to make your fat loss diet more sustainable, having strategic refeed days in which you can enjoy more food helps. .

With that said, refeeds also have some physiological benefits. Since refeeds are days in which you are not in a caloric deficit, they can help slow down the metabolic adaptations that occur as a result of dieting [2, 3]. .

If you've just started with your fat loss phase and have a lot of body fat to lose, refeed days aren't always necessary (unless you prefer having one), but as you become leaner over time, implementing 1-2 refeed days per week can make losing fat more enjoyable. .

References:
1. http://www.sciencedirect.com/science/article/pii/S1057740815000443
2. https://www.ncbi.nlm.nih.gov/pubmed/9756553
3. https://www.ncbi.nlm.nih.gov/pubmed/11126336
A refeed is a 1-3 day period in which you take a break from dieting by consuming more calories. The primary reason refeeds are beneficial is that they provide a psychological break from consistently eating at a caloric deficit [1]. . When it comes to fat loss success, dietary adherence (being able to stick to your diet) is by far the most important factor. So, to make your fat loss diet more sustainable, having strategic refeed days in which you can enjoy more food helps. . With that said, refeeds also have some physiological benefits. Since refeeds are days in which you are not in a caloric deficit, they can help slow down the metabolic adaptations that occur as a result of dieting [2, 3]. . If you've just started with your fat loss phase and have a lot of body fat to lose, refeed days aren't always necessary (unless you prefer having one), but as you become leaner over time, implementing 1-2 refeed days per week can make losing fat more enjoyable. . References: 1. http://www.sciencedirect.com/science/article/pii/S1057740815000443 2. https://www.ncbi.nlm.nih.gov/pubmed/9756553 3. https://www.ncbi.nlm.nih.gov/pubmed/11126336
Life is busy. Simple is beautiful.  Refeeds are lovely. Okinawan sweet potato, avocado, and HB egg. #lchf#fitfam#refeeds
Life is busy. Simple is beautiful. Refeeds are lovely. Okinawan sweet potato, avocado, and HB egg. #lchf #fitfam #refeeds 
Eats and baby @zenariesterer @michaelkassouh @__j3ss___ #Refeeds #babyfeed
#REFEEDS means sushi time 🍣🍣 love that my guy loves sushi 🙌🏾😍 #greysongrogans#doitforthwsushi
And they say carbs are bad for you... #refeeds #carbs #donutsarelife #legday
u should never regret anything in life, if its good its wonderful, if its bad its experience🙂
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#refeeds
u should never regret anything in life, if its good its wonderful, if its bad its experience🙂 • • #refeeds 
Shotgun boot camp
Shotgun boot camp
Kommen wir heute zum unangenehmsten Teil des Vorhabens “Ich will schlank sein, aber soviel essen wie ich will”-. Der unangenehme Teil besteht eben darin, dass das nicht so einfach geht. 
Eine Diät ist immer Stress, dennoch gibt es ein paar Tricks, mit denen du deinem Körper den Stress etwas erleichtern und so die Hormone bei Laune halten kannst.

Wie ich im Leptin Post erwähnt hatte, misst Leptin u.a. wie viel du isst. Das Interessante dabei ist, dass nur die Kohlenhydratzufuhr Leptin kurzfristig wieder ankurbelt. Fett nicht!💡💡💡Das solltest du dir bitte unbedingt merken!

Ok, toll und was hilft dir das jetzt, wenn du eh kaum essen darfst? 
In einer Diät trickst man das Leptin nun einfach aus, in dem man sogenannte #refeeds einlegt. Das sind Tage, an denen du mindestens Erhaltungskcal (oder etwas darüber isst) und richtig mit Kohlenhydraten stopfst. Eiweiß wird dafür etwas moderater gehalten und Fett minimiert. 
Orientierungswerte:
➡Eiweiß: 1.5g/kg
➡Fett: ca. 0.8g/kg bzw. mind. 20% der Kcal
➡Rest KH (am besten mind. 4g/kg, Männer können es aufgrund ihres hohen Bedarfs bis zu 10g/kg schaffen #neid)

Die Dauer der Refeeds hängt nun davon ab, in welchem Leidensstadium du dich befindest. Manchmal reicht 1 Tag, aber manchmal ist es auch sinnvoll bis zu 3 Tagen zu laden. Bei sehr langen Diäten mit hohem Gewichtsverlust, macht es manchmal auch Sinn irgendwann mal eine ganze Diätpause von ca. 2 Wochen einzulegen und dann erholt weiter zu diäten. Natürlich sind mehrere Tage hintereinander effektiver, allerdings bedeutet das auch immer, dass du nicht im Defizit bist. Daher sollten Refeeds gezielt eingesetzt werden. Orientieren kannst du dich daran:

Ein Refeed ist umso öfter notwendig, je
➡je niedriger dein KFA
➡je länger und je härter du schon diätest
➡je mehr und intensiver du trainierst
➡je mehr Stress du hast (Alltag, Psychisch)

Entscheidend ist letztendlich, was für dich strategisch am besten funktioniert. Dem einen hilft es seine Diät besser durchzuhalten, wenn er 1x pro Woche so einen “Pausentag” einlegt, dem anderen alle 2 Wochen 2-3 Tage. 
Weiter in den Kommis👇
Kommen wir heute zum unangenehmsten Teil des Vorhabens “Ich will schlank sein, aber soviel essen wie ich will”-. Der unangenehme Teil besteht eben darin, dass das nicht so einfach geht. Eine Diät ist immer Stress, dennoch gibt es ein paar Tricks, mit denen du deinem Körper den Stress etwas erleichtern und so die Hormone bei Laune halten kannst. Wie ich im Leptin Post erwähnt hatte, misst Leptin u.a. wie viel du isst. Das Interessante dabei ist, dass nur die Kohlenhydratzufuhr Leptin kurzfristig wieder ankurbelt. Fett nicht!💡💡💡Das solltest du dir bitte unbedingt merken! Ok, toll und was hilft dir das jetzt, wenn du eh kaum essen darfst? In einer Diät trickst man das Leptin nun einfach aus, in dem man sogenannte #refeeds  einlegt. Das sind Tage, an denen du mindestens Erhaltungskcal (oder etwas darüber isst) und richtig mit Kohlenhydraten stopfst. Eiweiß wird dafür etwas moderater gehalten und Fett minimiert. Orientierungswerte: ➡Eiweiß: 1.5g/kg ➡Fett: ca. 0.8g/kg bzw. mind. 20% der Kcal ➡Rest KH (am besten mind. 4g/kg, Männer können es aufgrund ihres hohen Bedarfs bis zu 10g/kg schaffen #neid ) Die Dauer der Refeeds hängt nun davon ab, in welchem Leidensstadium du dich befindest. Manchmal reicht 1 Tag, aber manchmal ist es auch sinnvoll bis zu 3 Tagen zu laden. Bei sehr langen Diäten mit hohem Gewichtsverlust, macht es manchmal auch Sinn irgendwann mal eine ganze Diätpause von ca. 2 Wochen einzulegen und dann erholt weiter zu diäten. Natürlich sind mehrere Tage hintereinander effektiver, allerdings bedeutet das auch immer, dass du nicht im Defizit bist. Daher sollten Refeeds gezielt eingesetzt werden. Orientieren kannst du dich daran: Ein Refeed ist umso öfter notwendig, je ➡je niedriger dein KFA ➡je länger und je härter du schon diätest ➡je mehr und intensiver du trainierst ➡je mehr Stress du hast (Alltag, Psychisch) Entscheidend ist letztendlich, was für dich strategisch am besten funktioniert. Dem einen hilft es seine Diät besser durchzuhalten, wenn er 1x pro Woche so einen “Pausentag” einlegt, dem anderen alle 2 Wochen 2-3 Tage. Weiter in den Kommis👇
//•• Nothing bring’s me more excitement than Friday Night refeeds🤩🍔🍟 hope you all had a great weekend, time to kill this week! Also it’s the final week before Christmas so even more work will need to be put in to enjoy myself Christmas Day😁😋 les get it!💪
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 #training #trainhard #traininsane #trainlikeagod #fit #fitness #vancouverfitness #gym #bodybuilding #physique #dieting #shreddingseason #shredding #refeeds #mickyds #astheticcrew #yas #bruh #asthetics #natty #loveit
//•• Nothing bring’s me more excitement than Friday Night refeeds🤩🍔🍟 hope you all had a great weekend, time to kill this week! Also it’s the final week before Christmas so even more work will need to be put in to enjoy myself Christmas Day😁😋 les get it!💪 • • • #training  #trainhard  #traininsane  #trainlikeagod  #fit  #fitness  #vancouverfitness  #gym  #bodybuilding  #physique  #dieting  #shreddingseason  #shredding  #refeeds  #mickyds  #astheticcrew  #yas  #bruh  #asthetics  #natty  #loveit 
Eats and baby @zenariesterer @michaelkassouh @__j3ss___ #Refeeds #babyfeed
These are the most EPIC #donuts I’ve ever seen. I’ve followed @doughnotts_official for ages and I’ve finally got my hands on some!! They’re absolutely massive and the toppings are out of this world 😍 This weekend is full of #cheatmeals and #refeeds, so why not start now 🙈 #Consistency, #compliency and #discipline starts again on Monday 🙊#doughnuts#doughnotts #getlean#girlswithmuscles#girlsthatlift#bootybuilding#womensfitness#womensphysique#aesthetics#flex#lift#motivate#fitness#shredding#gym#sport#gymlife#strong#strength#absaremadeinthekitchen#fitfam#fitspo#instafit#igfitness
These are the most EPIC #donuts  I’ve ever seen. I’ve followed @doughnotts_official for ages and I’ve finally got my hands on some!! They’re absolutely massive and the toppings are out of this world 😍 This weekend is full of #cheatmeals  and #refeeds , so why not start now 🙈 #Consistency , #compliency  and #discipline  starts again on Monday 🙊#doughnuts #doughnotts  #getlean #girlswithmuscles #girlsthatlift #bootybuilding #womensfitness #womensphysique #aesthetics #flex #lift #motivate #fitness #shredding #gym #sport #gymlife #strong #strength #absaremadeinthekitchen #fitfam #fitspo #instafit #igfitness 
It's almost time for my annual two weeks off diet at Christmas time - "while visions of sugar plums dance in their heads" - Here I am knocking back a Billy Miner Pie at the Keg - got to love The Cycle Diet where - because of a well-trained metabolism - you can take time off diet and fully indulge knowing that the added weight will just "fall off easily" once the holidays are over! Look forward to it every year #thecyclediet #scottabelcyclediet #abeldietprinciples #refeeds #extendedrefeeds #tistheseason #atimeforeverypurpose #itstimetoeat #allthefoodsoftheseason #christmascheer #billyminerpie #kegrestaurant #goodies #abeldietprinciples #weeatcarbs #enjoy #coachscottabel #scottabelfitness
It's almost time for my annual two weeks off diet at Christmas time - "while visions of sugar plums dance in their heads" - Here I am knocking back a Billy Miner Pie at the Keg - got to love The Cycle Diet where - because of a well-trained metabolism - you can take time off diet and fully indulge knowing that the added weight will just "fall off easily" once the holidays are over! Look forward to it every year #thecyclediet  #scottabelcyclediet  #abeldietprinciples  #refeeds  #extendedrefeeds  #tistheseason  #atimeforeverypurpose  #itstimetoeat  #allthefoodsoftheseason  #christmascheer  #billyminerpie  #kegrestaurant  #goodies  #abeldietprinciples  #weeatcarbs  #enjoy  #coachscottabel  #scottabelfitness 
#Ratespiel #Spielmit #cheatday #cheatmeal #makroslol #allyoucaneat #hypokalorisch #isokalorisch #hyperkalorisch
Der Unterschied zwischen einem #refeed und einem #cheatmeal oder #cheatday ist das ein #refeed zum Großteil #clean ist und bei Hunger und fehlendem Sättigungsgefühl die #Leptin Menge im Blut wieder mal richtig schön erhöht. 
Man fühlt sich mal wieder so richtig satt und aufgefüllt. 
Das kann sich im Anschluss durch eine gute #Muskelhärte, # Vaskularität, #pump zeigen und auch dadurch das man wieder sich wieder voller #Energie fühlt. 
Ich nutze während #leanbulk jede Woche #refeeds an meinen #restdays und arbeite mich so langsam mit meinen #Kalorien hoch.
Doch jetzt geht’s mal wie das Foto zeigt um #FRESSEN. Und zwar so richtig richtig böse! Alles was Gott verboten hat inkl. einem #Apfel natürlich.

Ich würde so etwas nie in einer Phase machen, wo es wirklich darum geht das sich mein Körper erst mal auf die Fettverbrennung einstellen muss!!!!!!!!!!!
Ich würde so etwas auch nie DIREKT nach einer stark #HypokalorischenDiät machen. #JOJOEFFEKT

Aber manchmal braucht es das einfach und fördert natürlich die Dopamin-Ausschüttung im Gehirn, welche für Dein Belohnung und Vergnügungszentrum im Gehirn verantwortlich ist. Das schönste ist es kein schlechtes Gewissen zu haben, obwohl mein Gewicht sich nach diesen zwei Tagen sicher deutlich erhöhen wird. Wer mir raten will, schreibt es mir in die Kommentare.  Bin gespannt ob da jemand ein gutes Gespür hat.

Gewicht vor den Cheatdays: 57,8 kg
Gewicht  nach den Cheatdays: ??? kg
Gewicht 8 Tage nach den Cheatdays: ??? kg
#Ratespiel  #Spielmit  #cheatday  #cheatmeal  #makroslol  #allyoucaneat  #hypokalorisch  #isokalorisch  #hyperkalorisch  Der Unterschied zwischen einem #refeed  und einem #cheatmeal  oder #cheatday  ist das ein #refeed  zum Großteil #clean  ist und bei Hunger und fehlendem Sättigungsgefühl die #Leptin  Menge im Blut wieder mal richtig schön erhöht. Man fühlt sich mal wieder so richtig satt und aufgefüllt. Das kann sich im Anschluss durch eine gute #Muskelhärte , # Vaskularität, #pump  zeigen und auch dadurch das man wieder sich wieder voller #Energie  fühlt. Ich nutze während #leanbulk  jede Woche #refeeds  an meinen #restdays  und arbeite mich so langsam mit meinen #Kalorien  hoch. Doch jetzt geht’s mal wie das Foto zeigt um #FRESSEN . Und zwar so richtig richtig böse! Alles was Gott verboten hat inkl. einem #Apfel  natürlich. Ich würde so etwas nie in einer Phase machen, wo es wirklich darum geht das sich mein Körper erst mal auf die Fettverbrennung einstellen muss!!!!!!!!!!! Ich würde so etwas auch nie DIREKT nach einer stark #HypokalorischenDiät  machen. #JOJOEFFEKT  Aber manchmal braucht es das einfach und fördert natürlich die Dopamin-Ausschüttung im Gehirn, welche für Dein Belohnung und Vergnügungszentrum im Gehirn verantwortlich ist. Das schönste ist es kein schlechtes Gewissen zu haben, obwohl mein Gewicht sich nach diesen zwei Tagen sicher deutlich erhöhen wird. Wer mir raten will, schreibt es mir in die Kommentare. Bin gespannt ob da jemand ein gutes Gespür hat. Gewicht vor den Cheatdays: 57,8 kg Gewicht nach den Cheatdays: ??? kg Gewicht 8 Tage nach den Cheatdays: ??? kg
A refeed is a 1-3 day period in which you take a break from dieting by consuming more calories. The primary reason refeeds are beneficial is that they provide a psychological break from consistently eating at a caloric deficit [1]. .

When it comes to fat loss success, dietary adherence (being able to stick to your diet) is by far the most important factor. So, to make your fat loss diet more sustainable, having strategic refeed days in which you can enjoy more food helps. .

With that said, refeeds also have some physiological benefits. Since refeeds are days in which you are not in a caloric deficit, they can help slow down the metabolic adaptations that occur as a result of dieting [2, 3]. .

If you've just started with your fat loss phase and have a lot of body fat to lose, refeed days aren't always necessary (unless you prefer having one), but as you become leaner over time, implementing 1-2 refeed days per week can make losing fat more enjoyable. .

References:
1. http://www.sciencedirect.com/science/article/pii/S1057740815000443
2. https://www.ncbi.nlm.nih.gov/pubmed/9756553
3. https://www.ncbi.nlm.nih.gov/pubmed/11126336
A refeed is a 1-3 day period in which you take a break from dieting by consuming more calories. The primary reason refeeds are beneficial is that they provide a psychological break from consistently eating at a caloric deficit [1]. . When it comes to fat loss success, dietary adherence (being able to stick to your diet) is by far the most important factor. So, to make your fat loss diet more sustainable, having strategic refeed days in which you can enjoy more food helps. . With that said, refeeds also have some physiological benefits. Since refeeds are days in which you are not in a caloric deficit, they can help slow down the metabolic adaptations that occur as a result of dieting [2, 3]. . If you've just started with your fat loss phase and have a lot of body fat to lose, refeed days aren't always necessary (unless you prefer having one), but as you become leaner over time, implementing 1-2 refeed days per week can make losing fat more enjoyable. . References: 1. http://www.sciencedirect.com/science/article/pii/S1057740815000443 2. https://www.ncbi.nlm.nih.gov/pubmed/9756553 3. https://www.ncbi.nlm.nih.gov/pubmed/11126336
Hell yes
Fuel for tomorrow's leg day
Hell yes Fuel for tomorrow's leg day
Oh yes. Time to bring out my secret weapon for the ugly Christmas sweater party at my giuse later tonight: buffalo chicken dip. Little twist on the recipe, I added in a bunch of mini pepperoni. Tastes so good when the pepperoni melts and the oil combines with the oil of the melted cheddar!
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#buffalochickendip #ketogenic #keto #ketogenicdiet #ketolifestyle #lchf #ketogenics #ketones #lowcarbnothighfat #ketosis 
#intermittentfasting #fatforfuel #ketogenicintermittentfasting #cyclicalketogenic #nocarbdiet #shredded #fitfam #gym #bodybuilding #KetoDiesel #fasting
#ketoadapted #breakingthefast #ketosis #KetoGains #ketoadaptedathlete #carbcycling #refeeds
#IIFYM
Oh yes. Time to bring out my secret weapon for the ugly Christmas sweater party at my giuse later tonight: buffalo chicken dip. Little twist on the recipe, I added in a bunch of mini pepperoni. Tastes so good when the pepperoni melts and the oil combines with the oil of the melted cheddar! . #buffalochickendip  #ketogenic  #keto  #ketogenicdiet  #ketolifestyle  #lchf  #ketogenics  #ketones  #lowcarbnothighfat  #ketosis  #intermittentfasting  #fatforfuel  #ketogenicintermittentfasting  #cyclicalketogenic  #nocarbdiet  #shredded  #fitfam  #gym  #bodybuilding  #KetoDiesel  #fasting  #ketoadapted  #breakingthefast  #ketosis  #KetoGains  #ketoadaptedathlete  #carbcycling  #refeeds  #IIFYM 
Oh so good! Not as awesome as the full fat not "lean" ground sausage but still very good. Especially combined with pepperoni and cheddar cheese
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#ketogenic #keto #ketogenicdiet #ketolifestyle #lchf #ketogenics #ketones #lowcarbnothighfat #ketosis 
#intermittentfasting #fatforfuel #ketogenicintermittentfasting #cyclicalketogenic #nocarbdiet #shredded #fitfam #gym #bodybuilding #KetoDiesel #fasting
#ketoadapted #breakingthefast #ketosis #KetoGains #ketoadaptedathlete #carbcycling #refeeds
#IIFYM
Oh so good! Not as awesome as the full fat not "lean" ground sausage but still very good. Especially combined with pepperoni and cheddar cheese . #ketogenic  #keto  #ketogenicdiet  #ketolifestyle  #lchf  #ketogenics  #ketones  #lowcarbnothighfat  #ketosis  #intermittentfasting  #fatforfuel  #ketogenicintermittentfasting  #cyclicalketogenic  #nocarbdiet  #shredded  #fitfam  #gym  #bodybuilding  #KetoDiesel  #fasting  #ketoadapted  #breakingthefast  #ketosis  #KetoGains  #ketoadaptedathlete  #carbcycling  #refeeds  #IIFYM 
Been a while since ! had a good omelette. This bad boy has a bunch of crispy bacon (cmon now..is there any otherkind?), pepperoni, smokehouse  almonds, cheddar provolone .
#munchiemonday #ketogenic #keto #ketogenicdiet #ketolifestyle #lchf #ketogenics #ketones #lowcarbnothighfat #ketosis 
#intermittentfasting #fatforfuel #ketogenicintermittentfasting #cyclicalketogenic #nocarbdiet #shredded #fitfam #gym #bodybuilding #KetoDiesel #fasting
#ketoadapted #breakingthefast #ketosis #KetoGains #ketoadaptedathlete #carbcycling #refeeds
#IIFYM
Been a while since ! had a good omelette. This bad boy has a bunch of crispy bacon (cmon now..is there any otherkind?), pepperoni, smokehouse almonds, cheddar provolone . #munchiemonday  #ketogenic  #keto  #ketogenicdiet  #ketolifestyle  #lchf  #ketogenics  #ketones  #lowcarbnothighfat  #ketosis  #intermittentfasting  #fatforfuel  #ketogenicintermittentfasting  #cyclicalketogenic  #nocarbdiet  #shredded  #fitfam  #gym  #bodybuilding  #KetoDiesel  #fasting  #ketoadapted  #breakingthefast  #ketosis  #KetoGains  #ketoadaptedathlete  #carbcycling  #refeeds  #IIFYM 
🤔The most underrated topic in nutrition, when it comes to body composition?
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🤗 I highly recommend you read this. This could be a game changer for regular dieters and competitors.
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1⃣ Diet breaks are typically 10-14 days. Calories are raised to maintenance and carbs are increased. Make sure you adjust your calories accurately, taking into account adaptive thermogenesis (metabolic slow down) maybe about 10%.
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😈 Leptin - protein hormone primary realeased from the fat cells (adipose tissue). It scales with subcutaneous fat and body fat percentage (the fat you probably want to lose). The higher the body fat (HIGHER LEPTIN). It's also closely related to food intake and carbohydrates metabolism in the fat cell.
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🐴 Long and short term effects on metabolism
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2⃣ Thyroid hormones and leptin both increase, as they're sensitive to carbs especially in the short term.
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It takes about 7 days and more for the thyroid hormones to restore close to regular levels.  Hormones like testosterone and female hormones would've been greatly impacted.(been dieting for a long time and -15%bf. Cortisol (stress hormone) also increases. But, again raising calories and carbs will decrease cortisol for a while.
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3⃣ When you've been dieting for a long period of time your performance starts to decrease. Raising calories and carbs will allow better recovery and performance during this phase.
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4⃣ The psychological benefits are probably the most impressive. I don't know about you..but when you diet all you think about is food. The diet break will allow more calories to play with (more fun food).
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➡ For individuals, that need to diet for a long period of time, losing 40 lbs can be very scary for them. This means they have to diet for a very long time!  These diet breaks will make the process a lot easier.
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👌 Personally, I think it also depends on the individual. Some people can really tolerate dieting well. Those individuals might not need diet breaks that often. Other people might well do. E.g I would probably have diet break after 4 weeks of dieting.
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💪 Bottom line. Diet breaks are hugely underrated!
🤔The most underrated topic in nutrition, when it comes to body composition? . 🤗 I highly recommend you read this. This could be a game changer for regular dieters and competitors. . 1⃣ Diet breaks are typically 10-14 days. Calories are raised to maintenance and carbs are increased. Make sure you adjust your calories accurately, taking into account adaptive thermogenesis (metabolic slow down) maybe about 10%. . 😈 Leptin - protein hormone primary realeased from the fat cells (adipose tissue). It scales with subcutaneous fat and body fat percentage (the fat you probably want to lose). The higher the body fat (HIGHER LEPTIN). It's also closely related to food intake and carbohydrates metabolism in the fat cell. . 🐴 Long and short term effects on metabolism . 2⃣ Thyroid hormones and leptin both increase, as they're sensitive to carbs especially in the short term. . It takes about 7 days and more for the thyroid hormones to restore close to regular levels. Hormones like testosterone and female hormones would've been greatly impacted.(been dieting for a long time and -15%bf. Cortisol (stress hormone) also increases. But, again raising calories and carbs will decrease cortisol for a while. . 3⃣ When you've been dieting for a long period of time your performance starts to decrease. Raising calories and carbs will allow better recovery and performance during this phase. . 4⃣ The psychological benefits are probably the most impressive. I don't know about you..but when you diet all you think about is food. The diet break will allow more calories to play with (more fun food). . ➡ For individuals, that need to diet for a long period of time, losing 40 lbs can be very scary for them. This means they have to diet for a very long time! These diet breaks will make the process a lot easier. . 👌 Personally, I think it also depends on the individual. Some people can really tolerate dieting well. Those individuals might not need diet breaks that often. Other people might well do. E.g I would probably have diet break after 4 weeks of dieting. . 💪 Bottom line. Diet breaks are hugely underrated!
#teamfusion bikini competitor @szymcity competed yesterday in the NPC Battle of Texas in Dallas. This was our first time working together for a show and we totally blew away her last showing. For this show I was able to give her weekly refeeds while every few weeks we increased those, had her cardio set at 5x week for 45-50min and trained 5x week. Im mentioning this cause for her last show she did before we worked together, she was on a no to low carb diet, no cheat meals, no refeeds and she was doing cardio 6-7x week for well over an hour. Things don't have to be overly hard when you do things right and have someone who finds what works for your body. In the beginning kristens stomach and digestive issues were really bad and her metabolism was low. After just few weeks of figuring her problems out, she had virtually no stomach issues and had her metabolism on fire. For the next 12 weeks Kristen kept getting hit with road blocks with having to move across country, got very sick, her car breaking down and ending it with her hair turning orange the day before the show...lol. With all that Kristen stuck to her diet, pushed through all the crap and stepped on stage looking her best. Great job Kristen.....💪.
#fusiontrainingsystems#teamfts#fts#npc#bikini#npcbikini#onlinetraining#contestprep#coach#shawnnutter#igfit#igfitness#refeeds#carbcycling#personaltraining#jesusfreaks#doinggodswork#wwjd#soblessed#npctexas#neversettle#bodybuilding#wedonteverstop
#teamfusion  bikini competitor @szymcity competed yesterday in the NPC Battle of Texas in Dallas. This was our first time working together for a show and we totally blew away her last showing. For this show I was able to give her weekly refeeds while every few weeks we increased those, had her cardio set at 5x week for 45-50min and trained 5x week. Im mentioning this cause for her last show she did before we worked together, she was on a no to low carb diet, no cheat meals, no refeeds and she was doing cardio 6-7x week for well over an hour. Things don't have to be overly hard when you do things right and have someone who finds what works for your body. In the beginning kristens stomach and digestive issues were really bad and her metabolism was low. After just few weeks of figuring her problems out, she had virtually no stomach issues and had her metabolism on fire. For the next 12 weeks Kristen kept getting hit with road blocks with having to move across country, got very sick, her car breaking down and ending it with her hair turning orange the day before the show...lol. With all that Kristen stuck to her diet, pushed through all the crap and stepped on stage looking her best. Great job Kristen.....💪. #fusiontrainingsystems #teamfts #fts #npc #bikini #npcbikini #onlinetraining #contestprep #coach #shawnnutter #igfit #igfitness #refeeds #carbcycling #personaltraining #jesusfreaks #doinggodswork #wwjd #soblessed #npctexas #neversettle #bodybuilding #wedonteverstop 
I have always been a fan of utilizing structured refeeds during a dieting phase
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I was always the type of person when trying to lose weight, where I would eat healthy all week long and then blow it all out the window with a day of binging, eating everything in sight
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with using structured refeeds your able to
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✅ bring your calories up to around maintenance by increasing carbs and slightly decreasing protein and fat which should help with hormonal support (always being hungry)
✅ helps give the mind a break from the diet
✅ helps to regain energy and power you through your workouts or get ur body re-energized
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if you are really deep into a prep or dieting phase, you can also utilize a two day refeed, depending how you are feeling, and if you feel you could benefit from consecutive days of a refeed
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#yxe #fitness #refeed
I have always been a fan of utilizing structured refeeds during a dieting phase - - I was always the type of person when trying to lose weight, where I would eat healthy all week long and then blow it all out the window with a day of binging, eating everything in sight - - with using structured refeeds your able to - ✅ bring your calories up to around maintenance by increasing carbs and slightly decreasing protein and fat which should help with hormonal support (always being hungry) ✅ helps give the mind a break from the diet ✅ helps to regain energy and power you through your workouts or get ur body re-energized - if you are really deep into a prep or dieting phase, you can also utilize a two day refeed, depending how you are feeling, and if you feel you could benefit from consecutive days of a refeed - #yxe  #fitness  #refeed 
Love these @prepped2go_widnes 😍😍😍 roll on Saturday & the healthy refeeds 💪🏼💪🏼 #overnightoats #carbs #refeeds #fitfam #fitspo #photoshootprep
"REVERSE DIETING" a dos semanas de Olympia. 
Es la primera vez después de una competencia que practico "Reverse Dieting". Este método consiste básicamente en incrementar las calorías muy de a poco luego de un torneo y no desbandarse con comidas a las que el cuerpo no estuvo acostumbrado por mucho tiempo. De esta forma, el cuerpo va subiendo las calorías paulatinamente. Los beneficios son Claros: - no te inflas como un sapo debido a la retención de líquido y a la conversión de grasa
- te sentís increíblemente mejor

Personalmente creo que hay que tener más disciplina para la "reverse dieting" que para la etapa de marcación antes del campeonato. 
Eso no quiere decir que no metas de vez en cuando alguna que otra comida que realmente hayas querido comer por mucho tiempo (lease tarta de coco o cheesecake en mi caso 😂) , de hecho es recomendable. 
Todo en moderación. 
Pd: la etapa después de un campeonato es clave. Si haces las cosas bien, podes tener progresos increíbles en poco tiempo ya que el cuerpo ha estado deprimido y ahora tus hormonas comienzan a funcionar al 100 nuevamente. Si haces las cosas mal y te desbandas, podes acumular mucha grasa y líquido indeseado y después te va a costar un montón sacártelo de encima, por supuesto eso también va a llevar a depresión, ansiedad y todo se convierte en un círculo vicioso sin fin.

Con un poquito de autodisciplina, en esta etapa podes tener un gran progreso. NO LO DESPERDICIES!
#inbaglobalofficial #naturalolympia2017 #athlete #iifym #flexibledieting #refeeds #contestprep #bodybuilding #naturalbodybuilding #oldschool
"REVERSE DIETING" a dos semanas de Olympia. Es la primera vez después de una competencia que practico "Reverse Dieting". Este método consiste básicamente en incrementar las calorías muy de a poco luego de un torneo y no desbandarse con comidas a las que el cuerpo no estuvo acostumbrado por mucho tiempo. De esta forma, el cuerpo va subiendo las calorías paulatinamente. Los beneficios son Claros: - no te inflas como un sapo debido a la retención de líquido y a la conversión de grasa - te sentís increíblemente mejor Personalmente creo que hay que tener más disciplina para la "reverse dieting" que para la etapa de marcación antes del campeonato. Eso no quiere decir que no metas de vez en cuando alguna que otra comida que realmente hayas querido comer por mucho tiempo (lease tarta de coco o cheesecake en mi caso 😂) , de hecho es recomendable. Todo en moderación. Pd: la etapa después de un campeonato es clave. Si haces las cosas bien, podes tener progresos increíbles en poco tiempo ya que el cuerpo ha estado deprimido y ahora tus hormonas comienzan a funcionar al 100 nuevamente. Si haces las cosas mal y te desbandas, podes acumular mucha grasa y líquido indeseado y después te va a costar un montón sacártelo de encima, por supuesto eso también va a llevar a depresión, ansiedad y todo se convierte en un círculo vicioso sin fin. Con un poquito de autodisciplina, en esta etapa podes tener un gran progreso. NO LO DESPERDICIES! #inbaglobalofficial  #naturalolympia2017  #athlete  #iifym  #flexibledieting  #refeeds  #contestprep  #bodybuilding  #naturalbodybuilding  #oldschool 
Dat forearm gainz though 😂😂
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Leg Press can actually be a very effective exercise when used correctly. It tends to get a bad rap by the while debate of 'full ROM. The typical Bro thought process when training legs is 'you have to do squats first bro'. So most effort is placed into just squats, which is great if your goal is to get stronger at the squat movement. If your goal is to cause muscle tension and therfore muscle gain (long term), then the leg Press can actually be ideal to do so. Of course choosing which set of exercises for your leg sessions will depend on a number of factors, mostly what is your goals, what adaptation you are chasing (I.e. Max Strength, hypertrophy etc). My point is not to just look at one exercise as the 'best' for X body part, but rather look at what suits your own needs and biomechanics. 
#quads #gym #lowerbodyworkout #refeeds #carbohydrates #legs #muscle #gymlife #weights #gymshark #nutrition #muscle #legday #fitness #gymlife #gainz #iifym #flexibledieting #gympic #fitfam #irishfitfam #ukfitfam #follow4follow #fitness #gainz
Dat forearm gainz though 😂😂 ⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩ Leg Press can actually be a very effective exercise when used correctly. It tends to get a bad rap by the while debate of 'full ROM. The typical Bro thought process when training legs is 'you have to do squats first bro'. So most effort is placed into just squats, which is great if your goal is to get stronger at the squat movement. If your goal is to cause muscle tension and therfore muscle gain (long term), then the leg Press can actually be ideal to do so. Of course choosing which set of exercises for your leg sessions will depend on a number of factors, mostly what is your goals, what adaptation you are chasing (I.e. Max Strength, hypertrophy etc). My point is not to just look at one exercise as the 'best' for X body part, but rather look at what suits your own needs and biomechanics. #quads  #gym  #lowerbodyworkout  #refeeds  #carbohydrates  #legs  #muscle  #gymlife  #weights  #gymshark  #nutrition  #muscle  #legday  #fitness  #gymlife  #gainz  #iifym  #flexibledieting  #gympic  #fitfam  #irishfitfam  #ukfitfam  #follow4follow  #fitness  #gainz 
Flashback with this best team👏🏻
#lpiprov.2016
#Refeeds
👥A Memory With Our Captains 🔙
2-6 TeamMateCrush.@adrikholiqi
#ReFeeds
👥A Memory With Our Captains 🔙 2-6 TeamMateCrush.@adrikholiqi #ReFeeds 
After 8 Days...on KETO... My body needed a small carb refeed on the 9th day... 1 Muffin & 2 Donuts... Glorious

I eat bacon so that I can eat donuts😂

#keto #refeeds #donuts #video #food #foodie
After 8 Days...on KETO... My body needed a small carb refeed on the 9th day... 1 Muffin & 2 Donuts... Glorious I eat bacon so that I can eat donuts😂 #keto  #refeeds  #donuts  #video  #food  #foodie 
Life is busy. Simple is beautiful.  Refeeds are lovely. Okinawan sweet potato, avocado, and HB egg. #lchf#fitfam#refeeds
Life is busy. Simple is beautiful. Refeeds are lovely. Okinawan sweet potato, avocado, and HB egg. #lchf #fitfam #refeeds 
My Refeed meal 
Veg grill,Loads of veg and my fav roast potatoes including sweet
OMG sooo good 
Im Ready for another week smashing my workouts
My Refeed meal Veg grill,Loads of veg and my fav roast potatoes including sweet OMG sooo good Im Ready for another week smashing my workouts
What's your favourite cheat meal?
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Having strategic bumps in your normal caloric intake can actually aid fat loss! After a long period of caloric restriction , a sudden bump in energy causes your body to speed its metabolism up to process all the meaty goodness you just consumed, your metabolism will slow again when you go back into low calories but not for sometime and in that time , you may experience some fat loss ,also helps to stay consistent in your diet by having small breaks 😊
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Everyone by nature should have a @kookooskitchen1 burger , all organic ingredients made right in front of you ...😫😫😫
What's your favourite cheat meal? • • • Having strategic bumps in your normal caloric intake can actually aid fat loss! After a long period of caloric restriction , a sudden bump in energy causes your body to speed its metabolism up to process all the meaty goodness you just consumed, your metabolism will slow again when you go back into low calories but not for sometime and in that time , you may experience some fat loss ,also helps to stay consistent in your diet by having small breaks 😊 • • Everyone by nature should have a @kookooskitchen1 burger , all organic ingredients made right in front of you ...😫😫😫
There's nothing like The Cycle Diet to blend a joy of eating, the world of food abundance we live in - and still maintaining optimized metabolism and long-term weight control. You can take The Cycle Diet online course at http://thecycle.diet - I luv this lifestyle and have been following it for close to 3 decades now! Talk about "sustainable diet-strategy!" - #thecyclediet #cycledietbook #cycledietonlinecourse #scottabelcyclediet #refeeds #joyoffood #dietsforfoodies #realworlddietstrategy #dietandweightloss #weightloss #permanentweightloss #optmizemetabolism #abelprinciples #coachscottabel #scottabelfitness
There's nothing like The Cycle Diet to blend a joy of eating, the world of food abundance we live in - and still maintaining optimized metabolism and long-term weight control. You can take The Cycle Diet online course at http://thecycle.diet - I luv this lifestyle and have been following it for close to 3 decades now! Talk about "sustainable diet-strategy!" - #thecyclediet  #cycledietbook  #cycledietonlinecourse  #scottabelcyclediet  #refeeds  #joyoffood  #dietsforfoodies  #realworlddietstrategy  #dietandweightloss  #weightloss  #permanentweightloss  #optmizemetabolism  #abelprinciples  #coachscottabel  #scottabelfitness 
#Repost @brittlynd
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Happy Sunday! Long post alert ⚠️ So...yesterday was my refeed day and I woke up feeling AH-MA-ZING( +that extra hour of sleep definitely helped). My body has been responding so well to my routine lately and I’m really happy, especially after higher carbs yesterday. Thank you @joey_g911 ! In the past I️ “took advantage” of refeed days by eating things that  I️ didn’t necessarily crave but it was more of an excuse to have because they fit easier into my macros. For example—Oreos, a sugary cereal, or whatever 🍫 Now, there’s nothing wrong with that. Many people do that- that’s a great thing about having a higher carb window. However, with MY PERSONAL EXPERIENCE, my body doesn’t respond well when I️ do that. I’ll get bloated or just feel yucky. I’ll also have the thoughts of “I️ wish I️ didn’t eat that.” The past couple of #refeeds I’ve been enjoying a lot more #wholefoods and veggies because #Volume yesss 🙌 I️ get to EAT MORE and feel better at the same time. I️’ll call it #SmartRefeed. Yes, I’ll still have foods that I️ don’t eat all of the time (totally enjoyed a 🍔 last night) but with a smarter approach — leaner meat, whole wheat bread, etc. YOU CAN STILL ENJOY FOODS YOU LOVE. I am still eating what I’m craving and what I️ want while feeling good at the same time. That in itself is what’s really important to me ☝️Now...time to utilize the carbs again and head to the gym! .
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#Sustainability #Balance #NoDiet #Lifestyle #Health #RefeedDay #Fitness #IIFYM #Flexibility #FeelGood #AdoFitness #HealthyLifestyle #Motivate #Inspire #LegDay #Shoulders #SmartChoices #GoodVibes #HappySunday #CarbPump #CarbsAreYourFriend
#Repost  @brittlynd ・・・ Happy Sunday! Long post alert ⚠️ So...yesterday was my refeed day and I woke up feeling AH-MA-ZING( +that extra hour of sleep definitely helped). My body has been responding so well to my routine lately and I’m really happy, especially after higher carbs yesterday. Thank you @joey_g911 ! In the past I️ “took advantage” of refeed days by eating things that I️ didn’t necessarily crave but it was more of an excuse to have because they fit easier into my macros. For example—Oreos, a sugary cereal, or whatever 🍫 Now, there’s nothing wrong with that. Many people do that- that’s a great thing about having a higher carb window. However, with MY PERSONAL EXPERIENCE, my body doesn’t respond well when I️ do that. I’ll get bloated or just feel yucky. I’ll also have the thoughts of “I️ wish I️ didn’t eat that.” The past couple of #refeeds  I’ve been enjoying a lot more #wholefoods  and veggies because #Volume  yesss 🙌 I️ get to EAT MORE and feel better at the same time. I️’ll call it #SmartRefeed . Yes, I’ll still have foods that I️ don’t eat all of the time (totally enjoyed a 🍔 last night) but with a smarter approach — leaner meat, whole wheat bread, etc. YOU CAN STILL ENJOY FOODS YOU LOVE. I am still eating what I’m craving and what I️ want while feeling good at the same time. That in itself is what’s really important to me ☝️Now...time to utilize the carbs again and head to the gym! . . . . . #Sustainability  #Balance  #NoDiet  #Lifestyle  #Health  #RefeedDay  #Fitness  #IIFYM  #Flexibility  #FeelGood  #AdoFitness  #HealthyLifestyle  #Motivate  #Inspire  #LegDay  #Shoulders  #SmartChoices  #GoodVibes  #HappySunday  #CarbPump  #CarbsAreYourFriend 
Happy Sunday! Long post alert ⚠️ So...yesterday was my refeed day and I woke up feeling AH-MA-ZING( +that extra hour of sleep definitely helped). My body has been responding so well to my routine lately and I’m really happy, especially after higher carbs yesterday. Thank you @joey_g911 ! In the past I️ “took advantage” of refeed days by eating things that  I️ didn’t necessarily crave but it was more of an excuse to have because they fit easier into my macros. For example—Oreos, a sugary cereal, or whatever 🍫 Now, there’s nothing wrong with that. Many people do that- that’s a great thing about having a higher carb window. However, with MY PERSONAL EXPERIENCE, my body doesn’t respond well when I️ do that. I’ll get bloated or just feel yucky. I’ll also have the thoughts of “I️ wish I️ didn’t eat that.” The past couple of #refeeds I’ve been enjoying a lot more #wholefoods and veggies because #Volume yesss 🙌 I️ get to EAT MORE and feel better at the same time. I️’ll call it #SmartRefeed. Yes, I’ll still have foods that I️ don’t eat all of the time (totally enjoyed a 🍔 last night) but with a smarter approach — leaner meat, whole wheat bread, etc. YOU CAN STILL ENJOY FOODS YOU LOVE. I am still eating what I’m craving and what I️ want while feeling good at the same time. That in itself is what’s really important to me ☝️Now...time to utilize the carbs again and head to the gym! .
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#Sustainability #Balance #NoDiet #Lifestyle #Health #RefeedDay #Fitness #IIFYM #Flexibility #FeelGood #AdoFitness #HealthyLifestyle #Motivate #Inspire #LegDay #Shoulders #SmartChoices #GoodVibes #HappySunday #CarbPump #CarbsAreYourFriend
Happy Sunday! Long post alert ⚠️ So...yesterday was my refeed day and I woke up feeling AH-MA-ZING( +that extra hour of sleep definitely helped). My body has been responding so well to my routine lately and I’m really happy, especially after higher carbs yesterday. Thank you @joey_g911 ! In the past I️ “took advantage” of refeed days by eating things that I️ didn’t necessarily crave but it was more of an excuse to have because they fit easier into my macros. For example—Oreos, a sugary cereal, or whatever 🍫 Now, there’s nothing wrong with that. Many people do that- that’s a great thing about having a higher carb window. However, with MY PERSONAL EXPERIENCE, my body doesn’t respond well when I️ do that. I’ll get bloated or just feel yucky. I’ll also have the thoughts of “I️ wish I️ didn’t eat that.” The past couple of #refeeds  I’ve been enjoying a lot more #wholefoods  and veggies because #Volume  yesss 🙌 I️ get to EAT MORE and feel better at the same time. I️’ll call it #SmartRefeed . Yes, I’ll still have foods that I️ don’t eat all of the time (totally enjoyed a 🍔 last night) but with a smarter approach — leaner meat, whole wheat bread, etc. YOU CAN STILL ENJOY FOODS YOU LOVE. I am still eating what I’m craving and what I️ want while feeling good at the same time. That in itself is what’s really important to me ☝️Now...time to utilize the carbs again and head to the gym! . . . . . #Sustainability  #Balance  #NoDiet  #Lifestyle  #Health  #RefeedDay  #Fitness  #IIFYM  #Flexibility  #FeelGood  #AdoFitness  #HealthyLifestyle  #Motivate  #Inspire  #LegDay  #Shoulders  #SmartChoices  #GoodVibes  #HappySunday  #CarbPump  #CarbsAreYourFriend 
Round 2. Legit the best tasting steak I've ever had. All I could do was laugh and shake my head at this masterpiece sizzling loudly in butter
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#ketolifestyle #keto #lchf
#ketogenics #ketogenicdiet #lowcarbnothighfat #ketosis 
#ketogenic #intermittentfasting #ketogenicintermittentfasting #cyclicalketogenic  #nocarbdiet#shredded #fitfam #gym #bodybuilding #KetoDiesel #fasting
#ketoadapted #Ketones #breakingthefast #ketosis #KetoGains #ketoadaptedathlete #carbcycling #refeeds
#IIFYM
Round 2. Legit the best tasting steak I've ever had. All I could do was laugh and shake my head at this masterpiece sizzling loudly in butter . #ketolifestyle  #keto  #lchf  #ketogenics  #ketogenicdiet  #lowcarbnothighfat  #ketosis  #ketogenic  #intermittentfasting  #ketogenicintermittentfasting  #cyclicalketogenic  #nocarbdiet #shredded  #fitfam  #gym  #bodybuilding  #KetoDiesel  #fasting  #ketoadapted  #Ketones  #breakingthefast  #ketosis  #KetoGains  #ketoadaptedathlete  #carbcycling  #refeeds  #IIFYM 
Smashed arms today but still have to flex the quad gains 🤷🏽‍♀️
Smashed arms today but still have to flex the quad gains 🤷🏽‍♀️
My refeed day is coming face! #refeeds
My refeed day is coming face! #refeeds 
I love you @lafitness but ya mirrors need cleaning 🤷🏽‍♀️🤗🦈
I love you @lafitness but ya mirrors need cleaning 🤷🏽‍♀️🤗🦈
Me right now post comps 😂😂 #refeeds#postcomp#cheatmeal#reversedieting#starts#today
So this is 1.5 weeks AFTER I finished my #fithessmodel intense #workouts . Of course body regression comes a lot faster than #gains . I’m doing ok in terms of gaining back the weight and #refeeds . Slowly adding #calories back in every week. I can’t say I feel guilty about being able to have a little more freedom with my food but i do also miss how lean i became, though im anxious to get started again because I look at my photos and see that I have lots to improve. Stay tuned!!
So this is 1.5 weeks AFTER I finished my #fithessmodel  intense #workouts  . Of course body regression comes a lot faster than #gains  . I’m doing ok in terms of gaining back the weight and #refeeds  . Slowly adding #calories  back in every week. I can’t say I feel guilty about being able to have a little more freedom with my food but i do also miss how lean i became, though im anxious to get started again because I look at my photos and see that I have lots to improve. Stay tuned!!
The Beautful  Robyn in her IFBB PRO DEBUT. We was originally thinking of a new suit, but she loves the first suit I ever made so much we just added to it and made a few alterations. She rocked it out and stayed dead center on 1st call outs.... Finals tonight... JOIN ME in sending massive amounts of good vibes and energy to my girl Robyn. 
#Repost @fusiontrainingsystems (@get_repost)
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Robyn just got off stage at the IFBB Baltimore Pro and was moved to the center spot and stayed there the entire time. This was the best she's looked and I'll explain in detail everything I had her do leading up to walking on stage. Finals are are at 5pm and will post more pics and final results after she's finished. Thank you all for everyone who's supported us and stayed by our sides each step of the way. Today started as a dream since Robyn's first show in 2011 and now it came true. Don't ever, ever let anyone tell you that you can't, don't let them get in your way or allow the gossip of the weak ones to slow you down or discourage you. This day is much bigger than stepping on stage at the pro level. It's just another platform to spread the word and help as many people as we can. 
If God is for us, who can be against us.....
#fusiontrainingsystems#teamfts#fts#bodybuilding#womensphysique#ifbb#pro#baltimorepro#fbb#wwjd#jesusfreaks#soblessed#powerhousegym#columbusohio#contestprep#coach#shawnnutter#personaltraining#onlinetraining#refeeds#helpothers#doinggodswork#wedontstop#neversettle#igfit#igfitness#intothewoods @icingshowwear thank you for her suit. It looked amazing on stage.
The Beautful Robyn in her IFBB PRO DEBUT. We was originally thinking of a new suit, but she loves the first suit I ever made so much we just added to it and made a few alterations. She rocked it out and stayed dead center on 1st call outs.... Finals tonight... JOIN ME in sending massive amounts of good vibes and energy to my girl Robyn. #Repost  @fusiontrainingsystems (@get_repost) ・・・ Robyn just got off stage at the IFBB Baltimore Pro and was moved to the center spot and stayed there the entire time. This was the best she's looked and I'll explain in detail everything I had her do leading up to walking on stage. Finals are are at 5pm and will post more pics and final results after she's finished. Thank you all for everyone who's supported us and stayed by our sides each step of the way. Today started as a dream since Robyn's first show in 2011 and now it came true. Don't ever, ever let anyone tell you that you can't, don't let them get in your way or allow the gossip of the weak ones to slow you down or discourage you. This day is much bigger than stepping on stage at the pro level. It's just another platform to spread the word and help as many people as we can. If God is for us, who can be against us..... #fusiontrainingsystems #teamfts #fts #bodybuilding #womensphysique #ifbb #pro #baltimorepro #fbb #wwjd #jesusfreaks #soblessed #powerhousegym #columbusohio #contestprep #coach #shawnnutter #personaltraining #onlinetraining #refeeds #helpothers #doinggodswork #wedontstop #neversettle #igfit #igfitness #intothewoods  @icingshowwear thank you for her suit. It looked amazing on stage.
Robyn just got off stage at the IFBB Baltimore Pro and was moved to the center spot and stayed there the entire time. This was the best she's looked and I'll explain in detail everything I had her do leading up to walking on stage. Finals are are at 5pm and will post more pics and final results after she's finished. Thank you all for everyone who's supported us and stayed by our sides each step of the way. Today started as a dream since Robyn's first show in 2011 and now it came true. Don't ever, ever let anyone tell you that you can't, don't let them get in your way or allow the gossip of the weak ones to slow you down or discourage you. This day is much bigger than stepping on stage at the pro level. It's just another platform to spread the word and help as many people as we can. 
If God is for us, who can be against us.....
#fusiontrainingsystems#teamfts#fts#bodybuilding#womensphysique#ifbb#pro#baltimorepro#fbb#wwjd#jesusfreaks#soblessed#powerhousegym#columbusohio#contestprep#coach#shawnnutter#personaltraining#onlinetraining#refeeds#helpothers#doinggodswork#wedontstop#neversettle#igfit#igfitness#intothewoods @icingshowwear thank you for her suit. It looked amazing on stage.
@musclesportmag
Robyn just got off stage at the IFBB Baltimore Pro and was moved to the center spot and stayed there the entire time. This was the best she's looked and I'll explain in detail everything I had her do leading up to walking on stage. Finals are are at 5pm and will post more pics and final results after she's finished. Thank you all for everyone who's supported us and stayed by our sides each step of the way. Today started as a dream since Robyn's first show in 2011 and now it came true. Don't ever, ever let anyone tell you that you can't, don't let them get in your way or allow the gossip of the weak ones to slow you down or discourage you. This day is much bigger than stepping on stage at the pro level. It's just another platform to spread the word and help as many people as we can. If God is for us, who can be against us..... #fusiontrainingsystems #teamfts #fts #bodybuilding #womensphysique #ifbb #pro #baltimorepro #fbb #wwjd #jesusfreaks #soblessed #powerhousegym #columbusohio #contestprep #coach #shawnnutter #personaltraining #onlinetraining #refeeds #helpothers #doinggodswork #wedontstop #neversettle #igfit #igfitness #intothewoods  @icingshowwear thank you for her suit. It looked amazing on stage. @musclesportmag
Our red meat of choice is hands down @skinny.beef! The leanest grass fed beef available! Use COACH for 10% off your order at skinnybeef.com 💪
Our red meat of choice is hands down @skinny.beef! The leanest grass fed beef available! Use COACH for 10% off your order at skinnybeef.com 💪
When you're just really happy it's Friday and you have a bomb gym outfit 😍🤗🦈
When you're just really happy it's Friday and you have a bomb gym outfit 😍🤗🦈
When you're just really happy it's Friday and you have a bomb gym outfit 😍🤗🦈
When you're just really happy it's Friday and you have a bomb gym outfit 😍🤗🦈
When you hurt your elbow doing skull crushers so you can't train as hard as you want to the next day so you're being a spoiled brat and taking selfies instead 🤷🏽‍♀️
When you hurt your elbow doing skull crushers so you can't train as hard as you want to the next day so you're being a spoiled brat and taking selfies instead 🤷🏽‍♀️
Started my Reverse Diet. Flexible dieting method. (Counting Calories)
Still sticking to the 80/20 rule tho. This one of my meals. 80% fully nutritionally dense foods and 20% semi processed-processed foods. 
Burgers- 185g Moms Soul foods Oak Smoked chicken breast, lettuce, cucumber, tomato (don’t really count those on improvement season), 30g Tussers Cheese 
150g Oven Baker Masala fries
My daily calories and macros- @ maintenance weight
2905 Calories - 210P, 70F, 365C

#flexibledieting #iifym #diet #lifestyle #fitnesslifestyle #healthyliving #clean #refeeds #cheats #bodybuilding #shreddz #leangains #igfood #foodporn #fitchef #RSFT #momsfood
Started my Reverse Diet. Flexible dieting method. (Counting Calories) Still sticking to the 80/20 rule tho. This one of my meals. 80% fully nutritionally dense foods and 20% semi processed-processed foods. Burgers- 185g Moms Soul foods Oak Smoked chicken breast, lettuce, cucumber, tomato (don’t really count those on improvement season), 30g Tussers Cheese 150g Oven Baker Masala fries My daily calories and macros- @ maintenance weight 2905 Calories - 210P, 70F, 365C #flexibledieting  #iifym  #diet  #lifestyle  #fitnesslifestyle  #healthyliving  #clean  #refeeds  #cheats  #bodybuilding  #shreddz  #leangains  #igfood  #foodporn  #fitchef  #RSFT  #momsfood