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#Repost @p3pt (@get_repost)
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SWIPE RIGHT 😳😳 Who said weight training makes a female bulky?? This is just insane and shows what can be achieved with dedication and consistency without restricted nutrition! No fad diet, no weight watchers or juice plus, this is what bodybuilding looks like, @tyttibikini trains no differently to a male bodybuilder and lifts bloody heavy weight. These pics are only 13 months apart, very bright future ahead for this girl 💪💪 #p3pt #p3ptcambridge #p3personaltraining #ukbff2017 #ukbffbikinitall #ukbff #ukbffmodel #physiquedevelopment #transformation #physiquetransformations #physiquetraining #bodybuilding #femalefatloss #femalecompprep #compprep #metabolism #nutrition #refeeds
#Repost  @p3pt (@get_repost) ・・・ SWIPE RIGHT 😳😳 Who said weight training makes a female bulky?? This is just insane and shows what can be achieved with dedication and consistency without restricted nutrition! No fad diet, no weight watchers or juice plus, this is what bodybuilding looks like, @tyttibikini trains no differently to a male bodybuilder and lifts bloody heavy weight. These pics are only 13 months apart, very bright future ahead for this girl 💪💪 #p3pt  #p3ptcambridge  #p3personaltraining  #ukbff2017  #ukbffbikinitall  #ukbff  #ukbffmodel  #physiquedevelopment  #transformation  #physiquetransformations  #physiquetraining  #bodybuilding  #femalefatloss  #femalecompprep  #compprep  #metabolism  #nutrition  #refeeds 
SWIPE RIGHT 😳😳 Who said weight training makes a female bulky?? This is just insane and shows what can be achieved with dedication and consistency without restricted nutrition! No fad diet, no weight watchers or juice plus, this is what bodybuilding looks like, @tyttibikini trains no differently to a male bodybuilder and lifts bloody heavy weight. These pics are only 13 months apart, very bright future ahead for this girl 💪💪 #p3pt #p3ptcambridge #p3personaltraining #ukbff2017 #ukbffbikinitall #ukbff #ukbffmodel #physiquedevelopment #transformation #physiquetransformations #physiquetraining #bodybuilding #femalefatloss #femalecompprep #compprep #metabolism #nutrition #refeeds
SWIPE RIGHT 😳😳 Who said weight training makes a female bulky?? This is just insane and shows what can be achieved with dedication and consistency without restricted nutrition! No fad diet, no weight watchers or juice plus, this is what bodybuilding looks like, @tyttibikini trains no differently to a male bodybuilder and lifts bloody heavy weight. These pics are only 13 months apart, very bright future ahead for this girl 💪💪 #p3pt  #p3ptcambridge  #p3personaltraining  #ukbff2017  #ukbffbikinitall  #ukbff  #ukbffmodel  #physiquedevelopment  #transformation  #physiquetransformations  #physiquetraining  #bodybuilding  #femalefatloss  #femalecompprep  #compprep  #metabolism  #nutrition  #refeeds 
#sundayvibes✌️ #refeeds and #restday was gonna yoga but when I got to the gym I didn't get the memo class was cancelled so it will just be a stretching at home . New discovered #flapjackedproteinpancakes with  #peanutbutter added half scoop of #wheyprotein #musclepharrm #lilys'chocolatechips and blackberries #happysunday #fitmom #fitnesslife #fighterdiet #12weekchallenge #fitnessfashion #fitnessjourney
Here I am pictured after my pancakes yesterday 🥞🥞🥞😋 #irishfitfam #fitfam #foodmakesmehappy #refeeds #foodie #girlsonprep #ribbf #gymhumour #gymmemes
So it is near impossible to take a good selfie for #FlexFriday at Planet Fitness (I like this place even though I used to tease this place long ago lol), the lights are so powerful it is like being on stage, you need to be so tan otherwise it washes you out unless your very tan. Also there are hardly any mirrors here lol
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So I finally got a little tan going and got rid of about 8lbs of fluff on my fat ass the past 2 weeks so I do not resemble a water buffalo any more and can feel half-way decent to do a selfie. I was 191 pounds this morning, no carbs/carb ups for 2 weeks and rather flat..much softer that I like to be in the summer..too many #snaccidents
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I like to be around 180ish and then my selfies look good! Lol… but we are getting there
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I do not have a post carb up pick nor will I since I do not workout post carb up (I do not train on weekends)…but lets just say my veins have veins right now..I look like a road map…it’s insane
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#ketolifestyle #keto #lchf
#ketogenics #ketogenicdiet #lowcarbnothighfat #ketosis 
#ketogenic #intermittentfasting #ketogenicintermittentfasting #cyclicalketogenic #nocarbdiet#shredded #fitfam #gym #bodybuilding #BhuAthlete  #KetoDiesel #fasting
#ketoadapted #Ketones #breakingthefast #ketosis #KetoGains #ketoadaptedathlete #carbcycling #refeeds
#IIFYM
So it is near impossible to take a good selfie for #FlexFriday  at Planet Fitness (I like this place even though I used to tease this place long ago lol), the lights are so powerful it is like being on stage, you need to be so tan otherwise it washes you out unless your very tan. Also there are hardly any mirrors here lol . So I finally got a little tan going and got rid of about 8lbs of fluff on my fat ass the past 2 weeks so I do not resemble a water buffalo any more and can feel half-way decent to do a selfie. I was 191 pounds this morning, no carbs/carb ups for 2 weeks and rather flat..much softer that I like to be in the summer..too many #snaccidents  . I like to be around 180ish and then my selfies look good! Lol… but we are getting there . I do not have a post carb up pick nor will I since I do not workout post carb up (I do not train on weekends)…but lets just say my veins have veins right now..I look like a road map…it’s insane . #ketolifestyle  #keto  #lchf  #ketogenics  #ketogenicdiet  #lowcarbnothighfat  #ketosis  #ketogenic  #intermittentfasting  #ketogenicintermittentfasting  #cyclicalketogenic  #nocarbdiet #shredded  #fitfam  #gym  #bodybuilding  #BhuAthlete  #KetoDiesel  #fasting  #ketoadapted  #Ketones  #breakingthefast  #ketosis  #KetoGains  #ketoadaptedathlete  #carbcycling  #refeeds  #IIFYM 
Getting after a huge refeed meal at the Buccaneer restaurant in Aruba. It was all kinds of fantastic and look forward to going back. Refeeds are essential for optimizing metabolism - got to love my Cycle Diet ! And Aruba is essential for optimizing my soul ! #aruba #buccaneerrestaurantaruba #cyclediet #scottabelcyclediet #aruba #arubaluxuryvacation #seafood #cfoodeatfood #refeeds #caloriesspikes #enjoyyourfood #scottabelfitness #coachscottabel #arubabestrestaurants #foodaspartofvacation #relaxaroundfood #foodieandfitness #dietandexercise #metabolism #optimizemetabolism #fatloss #weightloss #bonbini
Getting after a huge refeed meal at the Buccaneer restaurant in Aruba. It was all kinds of fantastic and look forward to going back. Refeeds are essential for optimizing metabolism - got to love my Cycle Diet ! And Aruba is essential for optimizing my soul ! #aruba  #buccaneerrestaurantaruba  #cyclediet  #scottabelcyclediet  #aruba  #arubaluxuryvacation  #seafood  #cfoodeatfood  #refeeds  #caloriesspikes  #enjoyyourfood  #scottabelfitness  #coachscottabel  #arubabestrestaurants  #foodaspartofvacation  #relaxaroundfood  #foodieandfitness  #dietandexercise  #metabolism  #optimizemetabolism  #fatloss  #weightloss  #bonbini 
It's just an angle . . . Butt I like what I see. #glutes #shadows #lines #referencepoint #goals #fitover50  adventure bruise💕 #nothingfancy Still 5'3" coming in at 108 actually 3lbs down after vaca! #refeeds refuel & we stayed active #thermogenic #nutritionist 15yrs #figurepro
When today marks the day you have lost exactly 12kg since April /May. Plan including Weekly refeeds (including grilld, ice cream and her favourite satay chicken 😋 ) , a daily caloric intake of just under 1700. And still dropping as I increase her food 👊🏼👊🏼 I think I love you @pembrokejo 😂😂❤️❤️
#muscle #weightloss #lifestyle #consistancy #getshitdone #holidaytime #refeeds #macros #recomp #superstar
Is it weird that I miss the pain that accompanies leg day? I haven't been able to go ham on legs for a good while now due to an injury. I've been forced to be smart and train around the injury. It's become more about excercise selection being on point and choosing movements that don't exacerbate the injury. So leg training has taken a hit for too long and so slowly getting back into it. I must say I really do miss the leg DOMS which sounds super weird I know. Sometimes you gotta be smart about things of this nature and there's always ways around issues/problems that arise. 
#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
Is it weird that I miss the pain that accompanies leg day? I haven't been able to go ham on legs for a good while now due to an injury. I've been forced to be smart and train around the injury. It's become more about excercise selection being on point and choosing movements that don't exacerbate the injury. So leg training has taken a hit for too long and so slowly getting back into it. I must say I really do miss the leg DOMS which sounds super weird I know. Sometimes you gotta be smart about things of this nature and there's always ways around issues/problems that arise. #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 
The best part about where I'm at now, which I consider to mostly be a "maintenance and muscle building stage", is that I can have more "cheats", and not worry about putting on weight. 8 mths of clean eating with minimal cheats. It hasn't been easy, but so worth it! And my cravings are not nearly what they were. Retraining my body and my mind.👍🏼💪🏼😊🙌🏼 #fitfam #fitmom #gym #weightmanagement #weightmaintenance #cleaneating #fitnessjourney #fitover40 #fitnesstransformation #weightloss #goals #discipline #mealplan #boostyourmetabolism #leggings #workoutgear #focused #reversedieting #consistency #pumatank #refeeds #cheatmeals #nomorecravings #hamstrings #deadlift #macros #loveyourlife #musclebuilding #dowhatworksforyou #dedication
The best part about where I'm at now, which I consider to mostly be a "maintenance and muscle building stage", is that I can have more "cheats", and not worry about putting on weight. 8 mths of clean eating with minimal cheats. It hasn't been easy, but so worth it! And my cravings are not nearly what they were. Retraining my body and my mind.👍🏼💪🏼😊🙌🏼 #fitfam  #fitmom  #gym  #weightmanagement  #weightmaintenance  #cleaneating  #fitnessjourney  #fitover40  #fitnesstransformation  #weightloss  #goals  #discipline  #mealplan  #boostyourmetabolism  #leggings  #workoutgear  #focused  #reversedieting  #consistency  #pumatank  #refeeds  #cheatmeals  #nomorecravings  #hamstrings  #deadlift  #macros  #loveyourlife  #musclebuilding  #dowhatworksforyou  #dedication 
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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. .
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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. .
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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. .
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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 🔥🔥🔥🔥👊👊👊 .
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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! 😊👌 .
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Thats the super basics about refeeds but I hope it makes sense 🙌

Prepped by: @Nathan.nelsonpt 
Fuelled by: @qntsportnutrition @thehealthhut_ 
#refeeds #irishfitfam #fitfam
. 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_ #refeeds  #irishfitfam  #fitfam 
sorry bout the food porn ... NOT!!! this is the epic end of a 2 day refeed .. carefully planned and structured by my coach. i always save my biggest 2 meals until last on my refeeds and it has been really nice to eat them at leisure the last few days and enjoy them. i've become a smart little flexible dieter .. and it's made my prep nutrition so much easier. current feelz are somewhere between 🐷 and 🐳 status ... just roll me to bed now 🛌🤣 ... until next week ... please sir can i have some more 🙏🏻
#comprepping #compprepnutrition #flexibledieting #macros #iifym #shredlife #refeeds #refeeddays #conditioning #chasingmybest #chasingthat #bkconditioning 
#icn2017 #icnqld #seasonb #september #tropix #teamBK #figuregirl #fitfifties #trainhard #trainsmart #abs #evidencebased #bethebestyou 👠👙💪🏼👊🏼
sorry bout the food porn ... NOT!!! this is the epic end of a 2 day refeed .. carefully planned and structured by my coach. i always save my biggest 2 meals until last on my refeeds and it has been really nice to eat them at leisure the last few days and enjoy them. i've become a smart little flexible dieter .. and it's made my prep nutrition so much easier. current feelz are somewhere between 🐷 and 🐳 status ... just roll me to bed now 🛌🤣 ... until next week ... please sir can i have some more 🙏🏻 #comprepping  #compprepnutrition  #flexibledieting  #macros  #iifym  #shredlife  #refeeds  #refeeddays  #conditioning  #chasingmybest  #chasingthat  #bkconditioning  #icn2017  #icnqld  #seasonb  #september  #tropix  #teamBK  #figuregirl  #fitfifties  #trainhard  #trainsmart  #abs  #evidencebased  #bethebestyou  👠👙💪🏼👊🏼
Last nights cheat was to die for.. one of the best steaks I've had in a very long time.. @thecawdor 😍👌🏼Rump with triple cooked chips and a parmesan, sun-dried tomato and watercress salad 👀👀 #bodyfitnessjunior #bodyfitness #cheatmeal #bikiniprep #bikinicompetitor #bikinimodel #cawdors #llandeilo #nutrition #macros #eathealthy #eatclean #steaknight #balance #refeeds #carbs #fats #chips #steakandchips
Throwing my hat into the ketone ring here expanding on @darthluiggi post below
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Since we follow a real keto diet or better yet a well formulated ketogenic diet for optimal health, fat loss and muscle preservation not medical ketosis- epileptic ratios pushed by Johnny come lately keto zealots on FB and Instagram (I first started keto in the mid 1990s before these mlm's and charlatans could even spell ketogenic) who refuse to expand their knowledge on the subject
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I had to dust off my ketone meter since my meter is the mirror, the scale (how clothes fit) and my blood work results
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On average I consume 215 to 250 grams of protein a day (1.25 to 1.5 grams per LB of lean mass) and maintain adequate ketone levels since I don't chase ketones... I chase results (do you like the 30lbs of protein in the photo background? Lol. )
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Last but not least...did you know there are people out there who think "too much protein converts to glucose and kicks you out of ketosis"  Some people also believe the earth is flat....
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#realketo
#ketolifestyle #keto #lchf
#ketogenics #ketogenicdiet #lowcarbnothighfat #ketosis 
#ketogenic #intermittentfasting #ketogenicintermittentfasting #cyclicalketogenic #nocarbdiet#shredded #fitfam #gym #bodybuilding #BhuAthlete  #KetoDiesel #fasting
#ketoadapted #Ketones #breakingthefast #ketosis #KetoGains #ketoadaptedathlete #carbcycling #refeeds
#IIFYM

@Regrann from @darthluiggi -  To further add to our latest post in Ketogains by @ketomyburrito : on Ketone Testing, protein intake... here I am, eating at an average on 120-140g protein a day (as recommended by Dr Phinney and the ketogains macro calculator) -1.5g protein / kg or 0.8g by LEAN lb) and having "perfect" nutritional ketones (which I frankly, really don't care about). Picture for the haters of protein.
Throwing my hat into the ketone ring here expanding on @darthluiggi post below . Since we follow a real keto diet or better yet a well formulated ketogenic diet for optimal health, fat loss and muscle preservation not medical ketosis- epileptic ratios pushed by Johnny come lately keto zealots on FB and Instagram (I first started keto in the mid 1990s before these mlm's and charlatans could even spell ketogenic) who refuse to expand their knowledge on the subject . I had to dust off my ketone meter since my meter is the mirror, the scale (how clothes fit) and my blood work results . On average I consume 215 to 250 grams of protein a day (1.25 to 1.5 grams per LB of lean mass) and maintain adequate ketone levels since I don't chase ketones... I chase results (do you like the 30lbs of protein in the photo background? Lol. ) . Last but not least...did you know there are people out there who think "too much protein converts to glucose and kicks you out of ketosis" Some people also believe the earth is flat.... . #realketo  #ketolifestyle  #keto  #lchf  #ketogenics  #ketogenicdiet  #lowcarbnothighfat  #ketosis  #ketogenic  #intermittentfasting  #ketogenicintermittentfasting  #cyclicalketogenic  #nocarbdiet #shredded  #fitfam  #gym  #bodybuilding  #BhuAthlete  #KetoDiesel  #fasting  #ketoadapted  #Ketones  #breakingthefast  #ketosis  #KetoGains  #ketoadaptedathlete  #carbcycling  #refeeds  #IIFYM  @Regrann from @darthluiggi - To further add to our latest post in Ketogains by @ketomyburrito : on Ketone Testing, protein intake... here I am, eating at an average on 120-140g protein a day (as recommended by Dr Phinney and the ketogains macro calculator) -1.5g protein / kg or 0.8g by LEAN lb) and having "perfect" nutritional ketones (which I frankly, really don't care about). Picture for the haters of protein.
Trust the process and the process will take care of you. This is about 7 week difference for my Maui mens physique client @aldin_sab who is about 13 weeks out.. Food is still high and he's  getting  refeeds/cheat meals. Never cheat the process

#TEAMBLASS #DOWORK #teamblassMaui #intensity #trusttheprocess #trainhard 
#krushit #noxcuses #instafit #shredded #maui #808 #pose #Mensphysique #abs #eatclean 
#refeeds #onlinecoach #prepcoach #wegotThatscience
Haven't had a good bacon and egg omelet in a while, I made so much grilled chicken on the bbq last week and with my limited number of meals per week due to intermittent fasting my food lasts a while. I'm changing things up a bit and adding in more meals
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This is a favorite of mine; bacon, smokehouse almonds, cheddar cheese and a nice glop of #buffalochickendip on the side
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#ketolifestyle #keto #lchf
#ketogenics #ketogenicdiet #lowcarbnothighfat #ketosis 
#ketogenic #intermittentfasting #ketogenicintermittentfasting #cyclicalketogenic #nocarbdiet#shredded #fitfam #gym #bodybuilding #BhuAthlete #KetoDiesel #fasting
#ketoadapted #Ketones #breakingthefast #ketosis #KetoGains #ketoadaptedathlete #carbcycling #refeeds
#IIFYM
Haven't had a good bacon and egg omelet in a while, I made so much grilled chicken on the bbq last week and with my limited number of meals per week due to intermittent fasting my food lasts a while. I'm changing things up a bit and adding in more meals . This is a favorite of mine; bacon, smokehouse almonds, cheddar cheese and a nice glop of #buffalochickendip  on the side . #ketolifestyle  #keto  #lchf  #ketogenics  #ketogenicdiet  #lowcarbnothighfat  #ketosis  #ketogenic  #intermittentfasting  #ketogenicintermittentfasting  #cyclicalketogenic  #nocarbdiet #shredded  #fitfam  #gym  #bodybuilding  #BhuAthlete  #KetoDiesel  #fasting  #ketoadapted  #Ketones  #breakingthefast  #ketosis  #KetoGains  #ketoadaptedathlete  #carbcycling  #refeeds  #IIFYM 
One of protege "Fitness Model Extraordinaire" Andy Sinclair's epic refeed/cheat day fare on The Cycle Diet, rockin the 8 pack abs at the same time - "contradiction?" - not on The Cycle Diet #realandysinclair #fitnessmodelabs #absbyandydotcom #absbyandy #thecyclediet #thecycledotdiet #thecycledietbook #thecycledietonlinecourse #abelprinciples #scottabelcyclediet #cheatday #refeeds #optimizemetabolism #diet #fatloss #getleanstaylean #nottoogoodtobetrue #metabolismmatters #sundayfunday #weightloss #dietandexerciseexpertise #lifeisgood #instapicoftheday
One of protege "Fitness Model Extraordinaire" Andy Sinclair's epic refeed/cheat day fare on The Cycle Diet, rockin the 8 pack abs at the same time - "contradiction?" - not on The Cycle Diet #realandysinclair  #fitnessmodelabs  #absbyandydotcom  #absbyandy  #thecyclediet  #thecycledotdiet  #thecycledietbook  #thecycledietonlinecourse  #abelprinciples  #scottabelcyclediet  #cheatday  #refeeds  #optimizemetabolism  #diet  #fatloss  #getleanstaylean  #nottoogoodtobetrue  #metabolismmatters  #sundayfunday  #weightloss  #dietandexerciseexpertise  #lifeisgood  #instapicoftheday 
I've never had French Macaroons, and maybe it's time to venture and try them @makarohn 🤔
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#foodie #macaroons #macarons #frenchmacarons #sweeteats #desserts #foodforthegods #cookiemonster #marshmallow #roastedmallows #givemesome #feedme #refeeds #cheatsweets
New low weigh in and finally under 25in. #Refeeds have my ❤️
#14DaysToGo
#NPCBikini
Back progress update as haven't posted one in a while. I don't tend to hold much fat on my back so it's generally the first to 'lean' out. It's gonna be different for everyone in terms of where they store fat.
⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ 
Just when you thought I'd post a vain photo without providing you with some knowledge gains, bang here we go! Today's topic, refeeds! What are they and why are they used? Refeeds are a method of increasing carbohydrates in the diet. Generally, this method is thought to replenish glycogen (energy) stores within the muscle and liver. There's a lot of misconceptions when it comes to refeeds. It's really nothing special and there's definitely no magic benefits in terms of additional fat loss. Essentially refeeds have been touted for the physiological break from long-term dieting. Realistically 1 single day of high carbohydrates is not going to have any significant impact on muscle glycogen. Refeeds are quite often misused as an excuse to overconsume hyperpalatable foods (nice tasting). Yes dieting isn't an easy process for everyone but for majority of people with general fat loss goals. You'd be much better off sticking to the basics especially from the beginning. Stick to the fundamentals, calories, macros, energy expenditure, gym performance. An argument can be made for a refeed in leaner individuals, but not completely necessary. Any questions drop them below or pm me! ⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩
#gym #fitness #refeeds #carbohydrates #Carbs #muscle #gymlife #weights #gymshark #nutrition #muscle #pullday #fitness #gymlife #gainz #iifym #flexibledieting #gympic #fitfam #irishfitfam  #instafit #follow4follow #fitnessaddict #gainz
Back progress update as haven't posted one in a while. I don't tend to hold much fat on my back so it's generally the first to 'lean' out. It's gonna be different for everyone in terms of where they store fat. ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ ⏩ Just when you thought I'd post a vain photo without providing you with some knowledge gains, bang here we go! Today's topic, refeeds! What are they and why are they used? Refeeds are a method of increasing carbohydrates in the diet. Generally, this method is thought to replenish glycogen (energy) stores within the muscle and liver. There's a lot of misconceptions when it comes to refeeds. It's really nothing special and there's definitely no magic benefits in terms of additional fat loss. Essentially refeeds have been touted for the physiological break from long-term dieting. Realistically 1 single day of high carbohydrates is not going to have any significant impact on muscle glycogen. Refeeds are quite often misused as an excuse to overconsume hyperpalatable foods (nice tasting). Yes dieting isn't an easy process for everyone but for majority of people with general fat loss goals. You'd be much better off sticking to the basics especially from the beginning. Stick to the fundamentals, calories, macros, energy expenditure, gym performance. An argument can be made for a refeed in leaner individuals, but not completely necessary. Any questions drop them below or pm me! ⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩⏩ #gym  #fitness  #refeeds  #carbohydrates  #Carbs  #muscle  #gymlife  #weights  #gymshark  #nutrition  #muscle  #pullday  #fitness  #gymlife  #gainz  #iifym  #flexibledieting  #gympic  #fitfam  #irishfitfam  #instafit  #follow4follow  #fitnessaddict  #gainz 
#Repost @jcdeen (@get_repost)
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🍠CARB REFEED SHOPPING LIST🥐
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Alright, I just finished a HUGE guide on carbohydrate refeeds, so to take a break from writing here, let me direct you to the link in my bio... And if you have any questions on refeeds... like any question at all, feel free to post them in the comments below, or you know... DM me. -
#weightloss #weightlosstips#weightlossfood #calories #caloriecount#caloriedeficit #caloriecounting#countingcalories #losingweight#lowcalorie #lowcalories #dieting #diettips#dietfood #diethelp #ifitfitsyourmacros#iifym #flexiblediet #flexiblediet #carbrefeeds #refeeds
#Repost  @jcdeen (@get_repost) ・・・ 🍠CARB REFEED SHOPPING LIST🥐 - Alright, I just finished a HUGE guide on carbohydrate refeeds, so to take a break from writing here, let me direct you to the link in my bio... And if you have any questions on refeeds... like any question at all, feel free to post them in the comments below, or you know... DM me. - #weightloss  #weightlosstips #weightlossfood  #calories  #caloriecount #caloriedeficit  #caloriecounting #countingcalories  #losingweight #lowcalorie  #lowcalories  #dieting  #diettips #dietfood  #diethelp  #ifitfitsyourmacros #iifym  #flexiblediet  #flexiblediet  #carbrefeeds  #refeeds 
So @brianblake77 and I try not to associate #refeeds with #datenight #food with #pleasure we try to do movies, bowling, swimming etc after we've already eaten our #prep trying to keep my brain on track knowing #foodisfuel It's not in charge. I don't need it to have fun. It used to be a trigger for me to binge or get off track. Now dates are guilt free and fun 👌#guiltfree #itsagoodmorning #itsalifestyle
what a way to end a 2 day refeed ... nutella lava mugcake 😍 sooooo good ... feeling like a pig 🐷 in mud right now 😀 ... trying not to think about the next 5 days back on shredlife macros ... is it monday yet 🤔😁 i love working with a coach who carefully & strategically individualizes my prep nutrition ... and now i pray 🙏🏻 to the shred gods that the double refeeds stay! if they don't they don't cause this girl is going to #doingwhatittakes to bring that #bkconditioning 👠👙💪🏾
#comprepping #comppreplife #shredlife #refeeds #flexibledieting #iifym #macros #conditioning #evidencebased 
#bodybuilding #naturalbodybuilding #seasonb #figuregirl #icnqld #tropix #teamBK #chasingmybest #bethebestyou #beunstoppable #chasingmydreams #icaniwill 🌈👊🏼
what a way to end a 2 day refeed ... nutella lava mugcake 😍 sooooo good ... feeling like a pig 🐷 in mud right now 😀 ... trying not to think about the next 5 days back on shredlife macros ... is it monday yet 🤔😁 i love working with a coach who carefully & strategically individualizes my prep nutrition ... and now i pray 🙏🏻 to the shred gods that the double refeeds stay! if they don't they don't cause this girl is going to #doingwhatittakes  to bring that #bkconditioning  👠👙💪🏾 #comprepping  #comppreplife  #shredlife  #refeeds  #flexibledieting  #iifym  #macros  #conditioning  #evidencebased  #bodybuilding  #naturalbodybuilding  #seasonb  #figuregirl  #icnqld  #tropix  #teamBK  #chasingmybest  #bethebestyou  #beunstoppable  #chasingmydreams  #icaniwill  🌈👊🏼
SWIPE RIGHT 👉🏽
So many people enter the weekend thinking "this is my free pass to eat everything!"
WORST MENTALITY! Why put in all that hard work all week long only to binge it all away and be set right back.? You can EASILY eat a weeks worth of calories in one day on a weekend. Some people need these kinds of days when dieting and in a large defect, however the majority of people are not working hard enough and/or are not depleted enough to require a day like this, let alone a whole weekend.
Be smart about "cheats". I don't believe you should live a life of restriction, but binge eating is just as unhealthy. Eating a meal out here and there is totally cool, but keep in mind a few things:
-if you're going to have a cheat meal, instead of letting it spiral into a whole day maybe lessen carbs and fats for your meals before your cheat
-don't eat yourself sick, satisfied yes, but super full and sick feeling isn't ideal
-put that shit to work, aka throw in a bit extra the day of and day post in your workouts to utilize the extra cal!
Eat smart kids! 💪🏽🍩
#cheatmeals101
.
.
.
@dave_laus x @byvalerianova
SWIPE RIGHT 👉🏽 So many people enter the weekend thinking "this is my free pass to eat everything!" WORST MENTALITY! Why put in all that hard work all week long only to binge it all away and be set right back.? You can EASILY eat a weeks worth of calories in one day on a weekend. Some people need these kinds of days when dieting and in a large defect, however the majority of people are not working hard enough and/or are not depleted enough to require a day like this, let alone a whole weekend. Be smart about "cheats". I don't believe you should live a life of restriction, but binge eating is just as unhealthy. Eating a meal out here and there is totally cool, but keep in mind a few things: -if you're going to have a cheat meal, instead of letting it spiral into a whole day maybe lessen carbs and fats for your meals before your cheat -don't eat yourself sick, satisfied yes, but super full and sick feeling isn't ideal -put that shit to work, aka throw in a bit extra the day of and day post in your workouts to utilize the extra cal! Eat smart kids! 💪🏽🍩 #cheatmeals101  . . . @dave_laus x @byvalerianova
So happy with how much my body has changed since moving home ... it's been a really positive 8months of good training and good fun... I'm pretty sure this is the best shape I have been in ever!
#bodypositive #galgorm #spa #spaday #bodypositive #keto #refeeds #irishgirl #redhead #abs #definition #muscles #liftheavy #summerbody #bikini #instafit #instapositive #instagirls #fitfam #belfastgirl #belfastfitfam #musclesaresexy
Let's talk #refeeds

I have an analogy for this... Your body is like your bank account..yes that's right I said bank account. So, here goes nothing. If your bank account is sitting at zero, then most likely when you get some money you hold on to it. You try to save it, right? (Unless you have spending probs, but we won't go in to that) Now on the other hand, if you have plenty in the bank, then you don't mind burning through what you've got coming in. Following me so far? Ok. Now let's put this in to body terms. If your body is always at zero...meaning you are in a deficit for a long time and never refeeding, then when you do refeed or slip up, your body is going to hold on to all that fat. It will not use it as fuel. It will just store it away because your body doesn't know when it will get fat again.  Vice versa. If your body is getting refeeds when needed, then it realizes that it can burn that as fuel because it has that extra constantly coming in. 
Refeeds are important for your Health, not only mentally but physically. The pictures above prove my point. Yesterday, not only did I eat what is pictured, the rest of my meals were carb loaded. As you can see, I woke up this morning looking just like normal! Don't be afraid of refeeds. One meal/one day will not destroy your progress, especially when strategically placed. If you do slip up & they aren't strategically placed then do not let that slip up spill over in to multiple slip ups. Our body is a machine..if you fuel it right, it will do any job you will it to. 
#knowledgebomb#analogies#bankaccount#refeed#treatmeal#cheatmeal#bjsbrewhouse#smorespizookie#bbqbrisketburger#sweetpotatofries#carbsarelife#flofitphysiques
Let's talk #refeeds  I have an analogy for this... Your body is like your bank account..yes that's right I said bank account. So, here goes nothing. If your bank account is sitting at zero, then most likely when you get some money you hold on to it. You try to save it, right? (Unless you have spending probs, but we won't go in to that) Now on the other hand, if you have plenty in the bank, then you don't mind burning through what you've got coming in. Following me so far? Ok. Now let's put this in to body terms. If your body is always at zero...meaning you are in a deficit for a long time and never refeeding, then when you do refeed or slip up, your body is going to hold on to all that fat. It will not use it as fuel. It will just store it away because your body doesn't know when it will get fat again. Vice versa. If your body is getting refeeds when needed, then it realizes that it can burn that as fuel because it has that extra constantly coming in. Refeeds are important for your Health, not only mentally but physically. The pictures above prove my point. Yesterday, not only did I eat what is pictured, the rest of my meals were carb loaded. As you can see, I woke up this morning looking just like normal! Don't be afraid of refeeds. One meal/one day will not destroy your progress, especially when strategically placed. If you do slip up & they aren't strategically placed then do not let that slip up spill over in to multiple slip ups. Our body is a machine..if you fuel it right, it will do any job you will it to. #knowledgebomb #analogies #bankaccount #refeed #treatmeal #cheatmeal #bjsbrewhouse #smorespizookie #bbqbrisketburger #sweetpotatofries #carbsarelife #flofitphysiques 
Instagram Live w/ #dietdoctor @moodidennaoui @moodis_coogee 
Stay tuned for our chat on the importance of #refeeds
Follow @bodyfitauburn & @moodidennaoui as Moodi & I will be going Live.
Instagram Live w/ #dietdoctor  @moodidennaoui @moodis_coogee Stay tuned for our chat on the importance of #refeeds  Follow @bodyfitauburn & @moodidennaoui as Moodi & I will be going Live.
After diet: keeping the EOD scheme alive by eating some excess on training days, and some deficit on rest days. And yes, pizza is still the exception. 😉 
So far, keeping weight is a piece of cake. 💪 Gonna make further diet posts soon when I have a little more time. 
#diet #eod #refeed #weightloss #fatloss #weightreduction #highprotein #lowcarb with regular #refeeds #training #gym #workout
DELOADS 🔧
Periods of low stress training should be implemented into all training plans how's it's implemented is dependent your training age⚖️. Someone who is at the beginner  stage/ novice who can progress quite linearly increasing loads week to week, something as simple as using 10% less load and reducing a set of each exercise can be enough to help reduce the fatigue accumulated over the training block. An advanced or intermediate will require far a more complex approach.
__
Why deload ? 🔋A deload shouldn't be seen as any different to regular training , they are simply a period of time(generally a week) of low stress training as a way to manage  training fatigue in order to continue progressing📈Its like a pit stop were you change the tyres and refill your fuel before you get back out on the track or in our case attack another block of training 🔌
DELOADS 🔧 Periods of low stress training should be implemented into all training plans how's it's implemented is dependent your training age⚖️. Someone who is at the beginner stage/ novice who can progress quite linearly increasing loads week to week, something as simple as using 10% less load and reducing a set of each exercise can be enough to help reduce the fatigue accumulated over the training block. An advanced or intermediate will require far a more complex approach. __ Why deload ? 🔋A deload shouldn't be seen as any different to regular training , they are simply a period of time(generally a week) of low stress training as a way to manage training fatigue in order to continue progressing📈Its like a pit stop were you change the tyres and refill your fuel before you get back out on the track or in our case attack another block of training 🔌
SPECIFIC REP RANGES FOR MUSCLE GAIN/ HYPERTROPHY🔧
__ 
Recent study's have shown that there is no specific rep ranges you need to train within to produce a hypertrophic  response/ stimulate muscle growth as long as total volume is the same👀.Volume as we know is the main driver to help stimulate muscle growth. 🔌
__ 
So typically working in the 6-12 rep range won't produce some magic muscle gain response but it does make your training time efficient 👀🕐 __
1️⃣ 6x3 @50kg = 900 Total Volume 
2️⃣3x6 @50kg =900 TotalVolume 
__ 
A typical 6x3 could take 30mins +⬆️
Where as a typical 3x6 could take 10-20mins ↙️ __ 
So next time you setup for a lift  in the > 5 rep range question why you are doing so ?
SPECIFIC REP RANGES FOR MUSCLE GAIN/ HYPERTROPHY🔧 __ Recent study's have shown that there is no specific rep ranges you need to train within to produce a hypertrophic response/ stimulate muscle growth as long as total volume is the same👀.Volume as we know is the main driver to help stimulate muscle growth. 🔌 __ So typically working in the 6-12 rep range won't produce some magic muscle gain response but it does make your training time efficient 👀🕐 __ 1️⃣ 6x3 @50kg = 900 Total Volume 2️⃣3x6 @50kg =900 TotalVolume __ A typical 6x3 could take 30mins +⬆️ Where as a typical 3x6 could take 10-20mins ↙️ __ So next time you setup for a lift in the > 5 rep range question why you are doing so ?
First time eating out in 1 1\2 years :p Think I'll stick to my own meals dsuring refeeds, no need for all the sugar and fat either. Only ate 60 piece. #tynnjt #refeeds #sushi #yasushi
First time eating out in 1 1\2 years :p Think I'll stick to my own meals dsuring refeeds, no need for all the sugar and fat either. Only ate 60 piece. #tynnjt  #refeeds  #sushi  #yasushi 
Refeed meals for the win! 🍔 
I feel whole again ✌🏽
Refeed meals for the win! 🍔 I feel whole again ✌🏽
Ya está disponible el n° 1 de la revista paleo. Gratis en muchos boxes de Crossfit y salas paleo, pero para los que no tengan acceso, les dejo el enlace para leerla gratuitamente online: http://revistapaleo.com/lee-el-numero-1-de-revista-paleo-pdf-integro-y-gratis/ 
#paleo #revistapaleo #crossfit #paleoonline #frutas #verduras #temporada #quemargrasa #retopaleo #cazar #claves #proteinas #proteina #refeeds #refeed #pesas #productosecológicos #aguacate #sentadillas #entrenamiento
Ya está disponible el n° 1 de la revista paleo. Gratis en muchos boxes de Crossfit y salas paleo, pero para los que no tengan acceso, les dejo el enlace para leerla gratuitamente online: http://revistapaleo.com/lee-el-numero-1-de-revista-paleo-pdf-integro-y-gratis/ #paleo  #revistapaleo  #crossfit  #paleoonline  #frutas  #verduras  #temporada  #quemargrasa  #retopaleo  #cazar  #claves  #proteinas  #proteina  #refeeds  #refeed  #pesas  #productosecológicos  #aguacate  #sentadillas  #entrenamiento 
REFEEDS 🍚
__
What is a refeed ? A refeed is when your carbohydrate intake is increased back to maintenance calories or potentially even in a slight surplus for 1-4 days when your dieting(in a calorie deficit). 🏎
_ 
Why refeed ?👀 When in dieting phase the deficit needed is primarily created from reducing carbohydrate intake, so after a while your body's stored carb source glycogen gets depleted this is where a refeed is used to help replenish glycogen stores but you probably won't get 100% replenishment after a 24hr refeed  this is where your typical 2-4 day refeed is used🔋. The length of the refeed is generally dependent on how long you've been in a deficit.
__ 
People who are lean or are approaching quit low levels of bodyfat seem to get the best results from refeed due to nutrient partitioning.🔌
__ ✅24hr Refeeds  are only really beneficial for physiological reasons to help with adherence and may have positive impact on performance for the coming days after the refeed. The 24hr refeed can be the light at the end of the tunnel 🌅
_
✅2-4 Day Refeeds are more beneficial  for glycogen replenishment, and hormone support 
__ 
Refeeds are only necessary when you've been dieting for 6+ weeks don't think 💭 that just because you've been in a calorie deficit for a week means you need a refeed no you may need to be more disciplined. 🙋‍♂️ __
Using refeeds to help with adherence is quite individual some people can thrive with a refeed others will binge and go off the rails 🚆 If you are in a contest prep and plan on competing I think refeeds certainly should be taken advantage of 🔧
REFEEDS 🍚 __ What is a refeed ? A refeed is when your carbohydrate intake is increased back to maintenance calories or potentially even in a slight surplus for 1-4 days when your dieting(in a calorie deficit). 🏎 _ Why refeed ?👀 When in dieting phase the deficit needed is primarily created from reducing carbohydrate intake, so after a while your body's stored carb source glycogen gets depleted this is where a refeed is used to help replenish glycogen stores but you probably won't get 100% replenishment after a 24hr refeed this is where your typical 2-4 day refeed is used🔋. The length of the refeed is generally dependent on how long you've been in a deficit. __ People who are lean or are approaching quit low levels of bodyfat seem to get the best results from refeed due to nutrient partitioning.🔌 __ ✅24hr Refeeds are only really beneficial for physiological reasons to help with adherence and may have positive impact on performance for the coming days after the refeed. The 24hr refeed can be the light at the end of the tunnel 🌅 _ ✅2-4 Day Refeeds are more beneficial for glycogen replenishment, and hormone support __ Refeeds are only necessary when you've been dieting for 6+ weeks don't think 💭 that just because you've been in a calorie deficit for a week means you need a refeed no you may need to be more disciplined. 🙋‍♂️ __ Using refeeds to help with adherence is quite individual some people can thrive with a refeed others will binge and go off the rails 🚆 If you are in a contest prep and plan on competing I think refeeds certainly should be taken advantage of 🔧
the look you gunna cop if your telling me we are going for burgers an donuts 👀👅🍔🍟🍩 -
-@milkylanebondi i'm coming for you 😈 •
•
•#donuts #cheatnight #girlsbestfriend #sydney #milkylane #bootygains #burgers #cheatmeal #refeeds
I'm for sure going to regret this tonight, but it still felt awesome to get moving after a pretty lazy day (except for some shopping and moving about the house). 💪

Why am I going to regret this, and how do I know? Well, about one month into my diet, I started having problems to keep up the high calorie deficits (meeting family and other people around easter didn't make it easier 🙂), and my weight loss started running into a plateau. You can see it if you check my initial diet post on June 20, between day 30 and 40. So I decided to add running to my schedule.

This worked really well, and brought me back on track, because it made it much easier to achieve strong calorie deficits and still eat relatively much. 😀 Eventually, I also noticed that running at very high pulse kept my heart rate high for several hours after the run, which my Garmin tracker translated into a quite high calorie burn. (swipe right for a rather extreme example of that)

After several weeks of doing this in combination with four times of gym a week, this regimen literally started to rob my sleep, though, and I started feeling tired all the time and also falling asleep on every occasion. 😉 After I finally understood why, I reduced the running in frequency and intensity, and I also changed the diet (more on that later). I think the diet had nothing to do with it, but my sleep problem got fixed pretty quickly.

Hence, long story short: After this run I will probably sleep badly today. 😂

#diet #eod #refeed #weightloss #fatloss #weightreduction #highprotein #lowcarb with regular #refeeds #training #gym #workout #tracker #garmin #vivosmart #overtraining #sleepproblem #heartrate #afterburn #highintensity #running
I'm for sure going to regret this tonight, but it still felt awesome to get moving after a pretty lazy day (except for some shopping and moving about the house). 💪 Why am I going to regret this, and how do I know? Well, about one month into my diet, I started having problems to keep up the high calorie deficits (meeting family and other people around easter didn't make it easier 🙂), and my weight loss started running into a plateau. You can see it if you check my initial diet post on June 20, between day 30 and 40. So I decided to add running to my schedule. This worked really well, and brought me back on track, because it made it much easier to achieve strong calorie deficits and still eat relatively much. 😀 Eventually, I also noticed that running at very high pulse kept my heart rate high for several hours after the run, which my Garmin tracker translated into a quite high calorie burn. (swipe right for a rather extreme example of that) After several weeks of doing this in combination with four times of gym a week, this regimen literally started to rob my sleep, though, and I started feeling tired all the time and also falling asleep on every occasion. 😉 After I finally understood why, I reduced the running in frequency and intensity, and I also changed the diet (more on that later). I think the diet had nothing to do with it, but my sleep problem got fixed pretty quickly. Hence, long story short: After this run I will probably sleep badly today. 😂 #diet  #eod  #refeed  #weightloss  #fatloss  #weightreduction  #highprotein  #lowcarb  with regular #refeeds  #training  #gym  #workout  #tracker  #garmin  #vivosmart  #overtraining  #sleepproblem  #heartrate  #afterburn  #highintensity  #running 
Diet food, example 2: The second-most important thing about dieting (besides having a calorie deficit) is keeping up your protein intake. This might sound to you like a typical gymrat opinion, but it is actually true for everyone.

If you just switch to eating salad or eating a lot less of the same as before, your body will tend to not only burn fat, but also anything else it can find, including muscle.

This will have a negative impact on your appearance, even if you lose a lot of weight. It will also lower your daily calorie burn, and make it more likely to fall into the trap of the yoyo effect, when you return to your old eating habits.

One creative kind of high-protein food is shown in the photo. It's made of quark, cottage cheese, gelatin, and has about 70kcal per 100g, almost no fat, low carbs and about 17g of protein. The taste can be tweaked by adding different protein powders, some fruit or nuts, and by adding sweetener. Go follow @lizzlans for the full recipe. 🙂

Finally: if you go to the gym, keep your weights heavy during the diet!

#diet #eod #refeed #weightloss #fatloss #weightreduction #highprotein #lowcarb with regular #refeeds #training #gym #workout #dietfood #quarkcake
Diet food, example 2: The second-most important thing about dieting (besides having a calorie deficit) is keeping up your protein intake. This might sound to you like a typical gymrat opinion, but it is actually true for everyone. If you just switch to eating salad or eating a lot less of the same as before, your body will tend to not only burn fat, but also anything else it can find, including muscle. This will have a negative impact on your appearance, even if you lose a lot of weight. It will also lower your daily calorie burn, and make it more likely to fall into the trap of the yoyo effect, when you return to your old eating habits. One creative kind of high-protein food is shown in the photo. It's made of quark, cottage cheese, gelatin, and has about 70kcal per 100g, almost no fat, low carbs and about 17g of protein. The taste can be tweaked by adding different protein powders, some fruit or nuts, and by adding sweetener. Go follow @lizzlans for the full recipe. 🙂 Finally: if you go to the gym, keep your weights heavy during the diet! #diet  #eod  #refeed  #weightloss  #fatloss  #weightreduction  #highprotein  #lowcarb  with regular #refeeds  #training  #gym  #workout  #dietfood  #quarkcake 
I love me some #crossfit and love my #macros #refeeds #postwodchowdowns ... however, not a lot trumps a post wod,  post feed #nap 😙😎😍😃👍
#justbecauseican
Diet food, example 1: salad with avocado, egg, and in this case some additional fried potatoes on top. During diet days I usually left those out, but there were often other goodies like feta cheese. With the potatoes, about 450 calories! 💪

#diet #eod #refeed #weightloss #fatloss #weightreduction #highprotein #lowcarb with regular #refeeds #training #gym #workout #dietfood #salad #avocado
Food and meal times are meant to be enjoyable. any healthy diet strategy must include a time for celebration and enjoyment of the food abundance and culinary delights world we live in. My Cycle Diet does that. Yes it has rules. Yes it is a diet-lifestyle. But it is sustainable and enjoyable as well! The Cycle Diet book, and thecycle.diet course, is all about teaching you how, when, and why you can enjoy refeed meals and "cheat days" with no cosmetic ramifications. #cyclediet #abelcyclediet #refeeds #cheatdays #sustainableweightloss #fatloss #weightloss #abelprinciples #stayleanbyeatingdiet #abelapproach #leanallyear #thecycledotdiet #enjoyyourfood #enjoyyourdiet #instadietprogram #coachscottabel #scottabelfitness
Food and meal times are meant to be enjoyable. any healthy diet strategy must include a time for celebration and enjoyment of the food abundance and culinary delights world we live in. My Cycle Diet does that. Yes it has rules. Yes it is a diet-lifestyle. But it is sustainable and enjoyable as well! The Cycle Diet book, and thecycle.diet course, is all about teaching you how, when, and why you can enjoy refeed meals and "cheat days" with no cosmetic ramifications. #cyclediet  #abelcyclediet  #refeeds  #cheatdays  #sustainableweightloss  #fatloss  #weightloss  #abelprinciples  #stayleanbyeatingdiet  #abelapproach  #leanallyear  #thecycledotdiet  #enjoyyourfood  #enjoyyourdiet  #instadietprogram  #coachscottabel  #scottabelfitness 
What's on my bagel you may ask? COOKIE DOUGH. I'm a genius. Maple French toast bagel with oatmeal chocolate chip cookie dough. I'm dying. I live for refeeds. #bagelloversunite #carbtime #carbloading #southernopen2017 #fitnessjourney #loseallthefat #figurecompetitor #gaintrain #cookiedough #doughntyouwantsome#fattypants#refeeds#gainsfordays#carbproblems
@chickenandblues u are a forever presence in my life. I salute you! #refeeds #ifChickenandBluesdidgirlfriends #foodcomas
Now that I've written several times about how much deficit you need for a certain amount of fat loss per week, you might be wondering which tools you can use to know the amount of calories you're consuming and spending. 
In order to enter calories spent, I worked with the MyFitnessPal (MFP) app on Android and weighed and entered most of my food. Sometimes when you don't have any scales, you have to make estimates, which worked ok for me, but requires some practice. 
How did I know how many calories I spent? For the first few weeks, I just trusted the numbers that were saved in MFP. At some point I was tempted to get more precise and got myself a fitness tracker, the Garmin vivosmart HR. Besides counting steps, it also measures the heart rate on your wrist, and can give you a fairly accurate idea of how many calories you're spending during workouts! 
Keep in mind, you'll never know with perfect accuracy how much you eat and how much you spend! So be sure to check your progress -- if you don't lose weight as fast as you think you should, something needs to be fixed! 
#diet #eod #refeed #weightloss #fatloss #weightreduction #highprotein #lowcarb with regular #refeeds #training #gym #workout #tracker #garmin #vivosmart
Now that I've written several times about how much deficit you need for a certain amount of fat loss per week, you might be wondering which tools you can use to know the amount of calories you're consuming and spending. In order to enter calories spent, I worked with the MyFitnessPal (MFP) app on Android and weighed and entered most of my food. Sometimes when you don't have any scales, you have to make estimates, which worked ok for me, but requires some practice. How did I know how many calories I spent? For the first few weeks, I just trusted the numbers that were saved in MFP. At some point I was tempted to get more precise and got myself a fitness tracker, the Garmin vivosmart HR. Besides counting steps, it also measures the heart rate on your wrist, and can give you a fairly accurate idea of how many calories you're spending during workouts! Keep in mind, you'll never know with perfect accuracy how much you eat and how much you spend! So be sure to check your progress -- if you don't lose weight as fast as you think you should, something needs to be fixed! #diet  #eod  #refeed  #weightloss  #fatloss  #weightreduction  #highprotein  #lowcarb  with regular #refeeds  #training  #gym  #workout  #tracker  #garmin  #vivosmart 
フフフ😎😎😎😎😎
今日は大会前最後のリフィーズ❗️チートデイです💪🏾美味しい食パンを、まるまる一斤食べたかったのです😊
丸の内の
@point.et.ligne 
大きな食パンはマスカルポーネ入り😄

ブログにも前回の6月初めのチートデイの詳細載せてみたので是非ご覧ください💖

大会まであと30日😄
皆さんよい週末を🤗

Guess what!!! It's refeeds day today! So called cheat day! Full of carb and fat! 30 days out till my first competition! Have a good weekend to ya all👙😁💖 #progress #competitionprep #fitnessgirl #fitnessenthusiast #fitnessmotivation #workout #makingprogress #fitnessjourney#bikinicompetition #筋トレ女子 #ワークアウト#フィットネス女子#records#公開ダイエット #ダイエット記録#トレーニング#朝食 #refeeds #cheatday #チートデイ #pointetligne #丸の内#パン
フフフ😎😎😎😎😎 今日は大会前最後のリフィーズ❗️チートデイです💪🏾美味しい食パンを、まるまる一斤食べたかったのです😊 丸の内の @point.et.ligne 大きな食パンはマスカルポーネ入り😄 ブログにも前回の6月初めのチートデイの詳細載せてみたので是非ご覧ください💖 大会まであと30日😄 皆さんよい週末を🤗 Guess what!!! It's refeeds day today! So called cheat day! Full of carb and fat! 30 days out till my first competition! Have a good weekend to ya all👙😁💖 #progress  #competitionprep  #fitnessgirl  #fitnessenthusiast  #fitnessmotivation  #workout  #makingprogress  #fitnessjourney #bikinicompetition  #筋トレ女子  #ワークアウト #フィットネス女子 #records #公開ダイエット  #ダイエット記録 #トレーニング #朝食  #refeeds  #cheatday  #チートデイ  #pointetligne  #丸の内 #パン 
How gains are made, and maintained👌🏻💪🏻🤤 #cleangains #cleaneating #healthyplates #protein #carbs #greensfordays #balance #refeeds #fitfood #fitnessmeals
Honesty hour👇🏼
I have kept you all updated pretty regularly the last few months up until the last few weeks, reasons being:
I am working not only my regular part time job, and in the works of starting a second one but also putting a lot of effort into my clients. 
I am home for the summer and when I'm not working or working to reach my personal goals I am with my family/friends/loved ones. 
This past week I haven't really been feeling myself. I've sort of fell off track to be completely honest. The last time I weighed in I was down to 140.2 (which I felt great about!) but after that I kinda just let go a little for whatever reason it may have been. I have been eating clean but not as strictly as I have been the last 10 weeks I have been "cutting" and still working out but not being completely there mentally. I've been completely exhausted and sluggish since I "let go" and it's time to get back on track. 
Since I have been dieting for 10 weeks now I definitely think it's time for a little "diet break" where I will increase calories/macros for a week or two and then slowly bring them back down again. I have had allowed myself multiple cheats/refeeds but I definitely think this will be a great approach to help my metabolism out a little and give me the energy my body is in desperate need of! 
What I want all of you to take away from this is that we all fall off track every now and then you just have to realize when you're ready to get back up. Listen to your body and take care of it as needed because no matter how much control you believe you have on it you could actually end up causing damage📝
Honesty hour👇🏼 I have kept you all updated pretty regularly the last few months up until the last few weeks, reasons being: I am working not only my regular part time job, and in the works of starting a second one but also putting a lot of effort into my clients. I am home for the summer and when I'm not working or working to reach my personal goals I am with my family/friends/loved ones. This past week I haven't really been feeling myself. I've sort of fell off track to be completely honest. The last time I weighed in I was down to 140.2 (which I felt great about!) but after that I kinda just let go a little for whatever reason it may have been. I have been eating clean but not as strictly as I have been the last 10 weeks I have been "cutting" and still working out but not being completely there mentally. I've been completely exhausted and sluggish since I "let go" and it's time to get back on track. Since I have been dieting for 10 weeks now I definitely think it's time for a little "diet break" where I will increase calories/macros for a week or two and then slowly bring them back down again. I have had allowed myself multiple cheats/refeeds but I definitely think this will be a great approach to help my metabolism out a little and give me the energy my body is in desperate need of! What I want all of you to take away from this is that we all fall off track every now and then you just have to realize when you're ready to get back up. Listen to your body and take care of it as needed because no matter how much control you believe you have on it you could actually end up causing damage📝
Feeling #slim this morning. I've been focused on getting my bloating under control to help slim my #waist keeping my #diet #onpoint i feel sooooo much better when i have #cleanfood in my belly rather than garbage... the garbage tastes bomb don't get me wrong, but i feel like garbage for like 2 days. I control my #refeeds and I'm definitely seeing #progress 💪
Feeling #slim  this morning. I've been focused on getting my bloating under control to help slim my #waist  keeping my #diet  #onpoint  i feel sooooo much better when i have #cleanfood  in my belly rather than garbage... the garbage tastes bomb don't get me wrong, but i feel like garbage for like 2 days. I control my #refeeds  and I'm definitely seeing #progress  💪
when you work with a smart and knowledgeable coach ... you can hit PB's ... even after 15 1/2 weeks prep calorie deficit supplemented with structured refeeds (my last rep was dodgy but i fought for it and completed it 👌🏻)
as usual i had to be the rebel on my last week of this current block and challenge myself to a weight i have never pressed before ... 40kgs is closer than i thought 💪🏼💪🏼
love your work coach @brandonkempter ... bring on the next 12 weeks 😀😀
#bodybuilding #naturalbodybuilding #natty #flexibledieting #refeeds #comprepping #comppreplife #evidencebased #goingtobring that #bkconditioning 💪🏼💪🏼
#seasonb #icn2017 #figuregirl #teamBK #trainhard #trainsmart #conditioning #powerbuilding #squat #benchpress #deadlift #bkstrong 👊🏼
when you work with a smart and knowledgeable coach ... you can hit PB's ... even after 15 1/2 weeks prep calorie deficit supplemented with structured refeeds (my last rep was dodgy but i fought for it and completed it 👌🏻) as usual i had to be the rebel on my last week of this current block and challenge myself to a weight i have never pressed before ... 40kgs is closer than i thought 💪🏼💪🏼 love your work coach @brandonkempter ... bring on the next 12 weeks 😀😀 #bodybuilding  #naturalbodybuilding  #natty  #flexibledieting  #refeeds  #comprepping  #comppreplife  #evidencebased  #goingtobring  that #bkconditioning  💪🏼💪🏼 #seasonb  #icn2017  #figuregirl  #teamBK  #trainhard  #trainsmart  #conditioning  #powerbuilding  #squat  #benchpress  #deadlift  #bkstrong  👊🏼
I'm thinking if I chew real slow and spit it out and wash my mouth out with water it is still considered "keto friendly"? Lol I wish. Maybe next carb day I'll cheat a little and try
.
Hopefully Eric @poweredbyicecream tried them and can vouch for them!? You cant to wrong with Reeses anything!
.
#reeses #reesespeanutbuttercup 
#ketolifestyle #keto #lchf
#ketogenics #ketogenicdiet #lowcarbnothighfat #ketosis 
#ketogenic #intermittentfasting #ketogenicintermittentfasting #cyclicalketogenic #nocarbdiet#shredded #fitfam #gym #bodybuilding #BhuAthlete  #KetoDiesel #fasting
#ketoadapted #Ketones #breakingthefast #ketosis #KetoGains #ketoadaptedathlete #carbcycling #refeeds
#IIFYM
I'm thinking if I chew real slow and spit it out and wash my mouth out with water it is still considered "keto friendly"? Lol I wish. Maybe next carb day I'll cheat a little and try . Hopefully Eric @poweredbyicecream tried them and can vouch for them!? You cant to wrong with Reeses anything! . #reeses  #reesespeanutbuttercup  #ketolifestyle  #keto  #lchf  #ketogenics  #ketogenicdiet  #lowcarbnothighfat  #ketosis  #ketogenic  #intermittentfasting  #ketogenicintermittentfasting  #cyclicalketogenic  #nocarbdiet #shredded  #fitfam  #gym  #bodybuilding  #BhuAthlete  #KetoDiesel  #fasting  #ketoadapted  #Ketones  #breakingthefast  #ketosis  #KetoGains  #ketoadaptedathlete  #carbcycling  #refeeds  #IIFYM 
Here are some more details on the EOD scheme. If you don't have any exercise included in your schedule, you can basically just switch back and forth between diet and refeed days. This way you do have hard diet days, but you always know that tomorrow will be a refeed day where you're also allowed to eat less healthy things (but not in crazy amounts!). If you do have training days, you can combine them such with the EOD that you get your refeeds on the training days (giving you some energy plus "material" for recovery), while you put the diet days on the rest days. On the first picture you can see what I did last year -- I had three training days per week, and four rest days. With this scheme, I had 4000 kcal deficit per week, which gives almost 600g fat loss per week.

This year, it was a little more complicated (swipe right), because I went to the gym four times per week, and doing "only" 1000kcal deficit on rest days would have given me only 3000kcal per week, meaning only about 430g of fat loss. I wanted to be on the safe side and put 500kcal deficit onto the upper body training days (UB), and ate full calories only on lower body (LB) days.

A nice side effect of doing refeeds on training days is that you spend calories doing your training, and that allows you to eat quite much -- I often had more than 3000kcal on refeed days and still managed to get about 500g weight loss per week! (Yes, you pay for it on diet days ;) )

#diet #eod #refeed #weightloss #fatloss #weightreduction #highprotein #lowcarb with regular #refeeds #training #gym
Here are some more details on the EOD scheme. If you don't have any exercise included in your schedule, you can basically just switch back and forth between diet and refeed days. This way you do have hard diet days, but you always know that tomorrow will be a refeed day where you're also allowed to eat less healthy things (but not in crazy amounts!). If you do have training days, you can combine them such with the EOD that you get your refeeds on the training days (giving you some energy plus "material" for recovery), while you put the diet days on the rest days. On the first picture you can see what I did last year -- I had three training days per week, and four rest days. With this scheme, I had 4000 kcal deficit per week, which gives almost 600g fat loss per week. This year, it was a little more complicated (swipe right), because I went to the gym four times per week, and doing "only" 1000kcal deficit on rest days would have given me only 3000kcal per week, meaning only about 430g of fat loss. I wanted to be on the safe side and put 500kcal deficit onto the upper body training days (UB), and ate full calories only on lower body (LB) days. A nice side effect of doing refeeds on training days is that you spend calories doing your training, and that allows you to eat quite much -- I often had more than 3000kcal on refeed days and still managed to get about 500g weight loss per week! (Yes, you pay for it on diet days ;) ) #diet  #eod  #refeed  #weightloss  #fatloss  #weightreduction  #highprotein  #lowcarb  with regular #refeeds  #training  #gym 
Ok everyone, so now back to the meat. 🙂 A few posts ago I mentioned that in order to lose 500g of fat every week, you have to have an average daily deficit of 500kcal. 
You could just go and do that every day, and you would eventually reach your goal. I've tried this before, and it can work. But what's bad about this approach is that you'll probably hate it pretty soon -- you're on diet every single day! 
Plus, if you ever eat that piece of cake or pizza you're craving on top of what you're supposed to eat, you destroy the effort of a whole day, or more. 
An alternative that worked better for me, and actually allowed me to eat quite a lot, is called "EOD refeeds". EOD is not "Eat Or Die" (can you come up with other funny alternatives? 😉), but "Every Other Day". What it means is, every second day you get to eat just the amount of calories you need to keep your weight. 
Of course that means you'll have to diet twice as hard on the days in between. 😉 More details tomorrow!

PS: By now you're probably wondering what the protein bar has to do with this. Nothing at all, 🙂 but I'm gonna eat that now! 💪

#diet #eod #refeed #weightloss #fatloss #weightreduction #highprotein #lowcarb with regular #refeeds #training #gym
Ok everyone, so now back to the meat. 🙂 A few posts ago I mentioned that in order to lose 500g of fat every week, you have to have an average daily deficit of 500kcal. You could just go and do that every day, and you would eventually reach your goal. I've tried this before, and it can work. But what's bad about this approach is that you'll probably hate it pretty soon -- you're on diet every single day! Plus, if you ever eat that piece of cake or pizza you're craving on top of what you're supposed to eat, you destroy the effort of a whole day, or more. An alternative that worked better for me, and actually allowed me to eat quite a lot, is called "EOD refeeds". EOD is not "Eat Or Die" (can you come up with other funny alternatives? 😉), but "Every Other Day". What it means is, every second day you get to eat just the amount of calories you need to keep your weight. Of course that means you'll have to diet twice as hard on the days in between. 😉 More details tomorrow! PS: By now you're probably wondering what the protein bar has to do with this. Nothing at all, 🙂 but I'm gonna eat that now! 💪 #diet  #eod  #refeed  #weightloss  #fatloss  #weightreduction  #highprotein  #lowcarb  with regular #refeeds  #training  #gym 
#repost one more #motivationalmonday for you. #bikini athlete @allysww miles ahead and will get to enjoy the #beauty of constant #dietbreaks #refeeds which will keep her #hormones about as #optimal as can be during a prep.  Currently doing zero #cardio but following a very strategic nutritional program design and #strength #training .  No it's not a #mealplan no it's not #iifym we go every extra mile Hollywood Style!! #Hollywoodbuilt #Hollywoodstyle #Hollywoodhottie 
#Repost @allysww (@get_repost)
・・・
I'm ready to kill this busy week that I have ahead of me! #hollywoodbuilt #mondayfunday #onethingatatime #tunnelvision #focus
#repost  one more #motivationalmonday  for you. #bikini  athlete @allysww miles ahead and will get to enjoy the #beauty  of constant #dietbreaks  #refeeds  which will keep her #hormones  about as #optimal  as can be during a prep. Currently doing zero #cardio  but following a very strategic nutritional program design and #strength  #training  . No it's not a #mealplan  no it's not #iifym  we go every extra mile Hollywood Style!! #Hollywoodbuilt  #Hollywoodstyle  #Hollywoodhottie  #Repost  @allysww (@get_repost) ・・・ I'm ready to kill this busy week that I have ahead of me! #hollywoodbuilt  #mondayfunday  #onethingatatime  #tunnelvision  #focus 
Due to working at a hospital & traveling for promo work with @one1brands I have very few weekends at home. So when I do I enjoy nothing more than spending time with those I ❤️ the most, taking #refeeds & hanging with #friends!🤗❤️
🌟 #Family > #Fitness 🌟
I can't express the love I have for my father who basically raised me from middle school through high school because my mom had to move away for work & couldn't always be there as she wished to be. & my sweet nephew... 😻😻 He has my 💙 wrapped around his tiny finger more than he will ever know. I pray daily for a child like him one day 🙏🏼🙌🏼 #Godstiming #god1st🙏 #family #love #priorities #theygivemelife❤
Due to working at a hospital & traveling for promo work with @one1brands I have very few weekends at home. So when I do I enjoy nothing more than spending time with those I ❤️ the most, taking #refeeds  & hanging with #friends !🤗❤️ 🌟 #Family  >#Fitness  🌟 I can't express the love I have for my father who basically raised me from middle school through high school because my mom had to move away for work & couldn't always be there as she wished to be. & my sweet nephew... 😻😻 He has my 💙 wrapped around his tiny finger more than he will ever know. I pray daily for a child like him one day 🙏🏼🙌🏼 #Godstiming  #god1st 🙏 #family  #love  #priorities  #theygivemelife ❤
feed a cold and starve a fever right 🤔😬 ... so happy refeed day is here. hoping those extra macros will help me kick the rest of these man flu germs out of my body 💪🏼
no where near full strength yet ... back training but treading cautiously... and today is legs bought to you by a little organic mountain rice wrap, 20g PB & 80g banana #getinmybelly 😍
#flexibledieting #macros #iifym #comprepping #compprepnutrition #evidencebased #foodie #foodporn #refeeds #structured #compprepcoach 
#bodybuilding #naturalbodybuilding #figuregirl #chasingmydreams #conditioning #givingitmyall #wanttobringit #bestconditioning #bkconditioning #teamBK #seasonb #2017 👊🏼
feed a cold and starve a fever right 🤔😬 ... so happy refeed day is here. hoping those extra macros will help me kick the rest of these man flu germs out of my body 💪🏼 no where near full strength yet ... back training but treading cautiously... and today is legs bought to you by a little organic mountain rice wrap, 20g PB & 80g banana #getinmybelly  😍 #flexibledieting  #macros  #iifym  #comprepping  #compprepnutrition  #evidencebased  #foodie  #foodporn  #refeeds  #structured  #compprepcoach  #bodybuilding  #naturalbodybuilding  #figuregirl  #chasingmydreams  #conditioning  #givingitmyall  #wanttobringit  #bestconditioning  #bkconditioning  #teamBK  #seasonb  #2017  👊🏼
Before I share further wisdom 😉, I would like to mention some of the sources I used to inform myself. 
My starting point was a German webpage, www.fitness-experts.de, which I really recommend to anyone speaking German and wanting to get science-based info on training and dieting. 
For the non-German speaking folks I can recommend the webpages of Mark Rippetoe (www.starting-strength.com; there's also a very useful book of the same name, see above) for strength training, and Lyle McDonald (www.bodyrecomposition.com)  for training and nutrition.

Much of what you'll find there is based on a lot of experience and science studies -- should be a good starting point for anyone, and definitely was for me. 😎

#diet #eod #refeed #weightloss #fatloss #weightreduction #highprotein #lowcarb with regular #refeeds #training #gym #basicexercises
Before I share further wisdom 😉, I would like to mention some of the sources I used to inform myself. My starting point was a German webpage, www.fitness-experts.de, which I really recommend to anyone speaking German and wanting to get science-based info on training and dieting. For the non-German speaking folks I can recommend the webpages of Mark Rippetoe (www.starting-strength.com; there's also a very useful book of the same name, see above) for strength training, and Lyle McDonald (www.bodyrecomposition.com) for training and nutrition. Much of what you'll find there is based on a lot of experience and science studies -- should be a good starting point for anyone, and definitely was for me. 😎 #diet  #eod  #refeed  #weightloss  #fatloss  #weightreduction  #highprotein  #lowcarb  with regular #refeeds  #training  #gym  #basicexercises 
19 weeks since having my daughter and I've been working hard on my shoulders and I'm starting to see a little progress. I've started hanging leg raises for my abs but that's the only exercise I'm using as they are showing through but that's not my aim. Struggling building the good old bootay but I will get there.
If I could ge5 my training and diet into a routine and consistent I'd be ripped by now!!! I will get there I just know it's going to take time due to the huge changes that are happening and my family comes first ❤
#progress #19weekspostbaby #gettingleaner #iwillgetthere #eatcleantraindirty #lifestyle #needtotryharder #fitness #fitfam #healthychoices #determination #supplements #fatburning #carbs #refeeds #needtofocus #familylife #findingabalance
19 weeks since having my daughter and I've been working hard on my shoulders and I'm starting to see a little progress. I've started hanging leg raises for my abs but that's the only exercise I'm using as they are showing through but that's not my aim. Struggling building the good old bootay but I will get there. If I could ge5 my training and diet into a routine and consistent I'd be ripped by now!!! I will get there I just know it's going to take time due to the huge changes that are happening and my family comes first ❤ #progress  #19weekspostbaby  #gettingleaner  #iwillgetthere  #eatcleantraindirty  #lifestyle  #needtotryharder  #fitness  #fitfam  #healthychoices  #determination  #supplements  #fatburning  #carbs  #refeeds  #needtofocus  #familylife  #findingabalance 
The most basic science is also the most important: how much energy do you actually have to save in food in order to lose fat?

Lucky for you, Einstein's famous formula does not apply here (don't even try to calculate how much energy that would be 😉), since we're not actually converting fat to energy, we're just getting rid of it.

In order to get rid of 1 gram of fat, you need to eat 7 kcal less than what you would need to maintain your weight. Since coincidentally a week has seven days, that leads to a really simple rule of thumb:

If you want to shed X grams of fat per week, you need to save X kcal *per day*! Applied to my case: to lose 0.5kg per week, I need an average deficit of 500 kcal per day!

#diet #eod #refeed #weightloss #fatloss #weightreduction #highprotein #lowcarb with regular #refeeds #training #gym
The most basic science is also the most important: how much energy do you actually have to save in food in order to lose fat? Lucky for you, Einstein's famous formula does not apply here (don't even try to calculate how much energy that would be 😉), since we're not actually converting fat to energy, we're just getting rid of it. In order to get rid of 1 gram of fat, you need to eat 7 kcal less than what you would need to maintain your weight. Since coincidentally a week has seven days, that leads to a really simple rule of thumb: If you want to shed X grams of fat per week, you need to save X kcal *per day*! Applied to my case: to lose 0.5kg per week, I need an average deficit of 500 kcal per day! #diet  #eod  #refeed  #weightloss  #fatloss  #weightreduction  #highprotein  #lowcarb  with regular #refeeds  #training  #gym 
Went a little old-school tonight with some #steakumms added to my chicken salad, pepperoni, cheddar cheese and almonds! I feel like a kid in the 80s again all I need is a can of Tab soda and I'm all set!
.
#ketolifestyle #keto #lchf
#ketogenics #ketogenicdiet #lowcarbnothighfat #ketosis 
#ketogenic #intermittentfasting #ketogenicintermittentfasting #cyclicalketogenic #nocarbdiet#shredded #fitfam #gym #bodybuilding #BhuAthlete #BhuTribe #KetoDiesel #fasting
#ketoadapted #Ketones #breakingthefast #ketosis #KetoGains #ketoadaptedathlete #carbcycling #refeeds
#IIFYM
Went a little old-school tonight with some #steakumms  added to my chicken salad, pepperoni, cheddar cheese and almonds! I feel like a kid in the 80s again all I need is a can of Tab soda and I'm all set! . #ketolifestyle  #keto  #lchf  #ketogenics  #ketogenicdiet  #lowcarbnothighfat  #ketosis  #ketogenic  #intermittentfasting  #ketogenicintermittentfasting  #cyclicalketogenic  #nocarbdiet #shredded  #fitfam  #gym  #bodybuilding  #BhuAthlete  #BhuTribe  #KetoDiesel  #fasting  #ketoadapted  #Ketones  #breakingthefast  #ketosis  #KetoGains  #ketoadaptedathlete  #carbcycling  #refeeds  #IIFYM