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Some refeed days and cheat days you just overdo it - sometimes a little bit, and sometimes by a lot - sometimes with a cheat day food hangover you just have to lie down and ride it out and channel your inner "piggie" - just one too many donuts - even pepto or alka seltzer won't help! "All you 'can' eat" is not meant to be taken literally!  #pigout #bigfatfatty #overdoneit #iatetoomuch #howmuchistoomuch #cheatday #refeeds #besmartwithcheatdays #allyoucaneat #herepiggypiggy #foodhangover #foodbabypregnancy #scottabelcyclediet #imstuffed #bewise #abelprinciples #scottabelbooks #coachscottabel #scottabelfitness
Some refeed days and cheat days you just overdo it - sometimes a little bit, and sometimes by a lot - sometimes with a cheat day food hangover you just have to lie down and ride it out and channel your inner "piggie" - just one too many donuts - even pepto or alka seltzer won't help! "All you 'can' eat" is not meant to be taken literally!  #pigout  #bigfatfatty  #overdoneit  #iatetoomuch  #howmuchistoomuch  #cheatday  #refeeds  #besmartwithcheatdays  #allyoucaneat  #herepiggypiggy  #foodhangover  #foodbabypregnancy  #scottabelcyclediet  #imstuffed  #bewise  #abelprinciples  #scottabelbooks  #coachscottabel  #scottabelfitness 
What kind of gym selfie would it be without an awkward hand and Gymshark? 🐬
What kind of gym selfie would it be without an awkward hand and Gymshark? 🐬
What kind of gym selfie would it be without an awkward hand position or Gymshark? 🐬 @gymsharkwomen @gymshark
What kind of gym selfie would it be without an awkward hand position or Gymshark? 🐬 @gymsharkwomen @gymshark
Post show day shinnans in Melbs with the siswa!!! 4months of prep solitude is challenging for us fooooodies!! Let the Melbourne feasting begin!!!🍦🍩☕
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#postshow #refeeds #melbourne #exploring #adventures #foodie #tanned #refocus #restandrecover #happiness #sisterlove
Now live on SoundCloud and iTunes is episode 8 with Dr. Bill Campbell, exercise science research and ISSN president. Click on the link in our bio to hear us discuss our implications on refeeds! ☝🏼 #science #refeeds #usf #excercisescience #fitness #health #training #workout #fatloss #fatlossjourney #podcast #fitnesspodcast
Training on the Parvo metabolic cart this morning with @billcampbellphd and @shiva.strength.coach 🤓🔬 Excited to be getting all the details ready for my study come spring semester. #dietstudy #refeeds #substrateutilization #metabolictesting #parvo #rmr #exercisescience #graduatestudent #usf
Because it's been 2 weeks since I've trained & I'm pumped to get back to it in the a.m. 🤗
Because it's been 2 weeks since I've trained & I'm pumped to get back to it in the a.m. 🤗
Online client @szymcity from Texas has made great progress since she started working with me few months ago. Not only has she dropped a lot of body fat, we have been able to fix her digestion problems she's had almost her whole life. I was able to do this by adjusting her diet around till we found foods that worked well with her body, giving her all the proper macro and micro nutrients, listening to her body on a daily basis, adding in few supplements and giving her plenty of overall calories. This was the first time also she's working with me to help her get ready for her show this December. During this prep we have been able to build up her refeed day on Saturday to 650 grams carbs and she's doing so well I'm adding in a mini refeed during the weekday. Will post more updated pics when Kristen is a week out from her show in December. #teamfts#teamfusion#fts#fusiontrainingsystems#blessed#contestprep#coach#shawnnutter#bodybuilding#bikini#npcbikini#doinggodswork#igfit#igfitness#jesusfreaks#ketodiet#refeeds#onlinetraining#personaltraining#progress#teamwork#wedontstop#bikinicompetitor#intothewoods
Online client @szymcity from Texas has made great progress since she started working with me few months ago. Not only has she dropped a lot of body fat, we have been able to fix her digestion problems she's had almost her whole life. I was able to do this by adjusting her diet around till we found foods that worked well with her body, giving her all the proper macro and micro nutrients, listening to her body on a daily basis, adding in few supplements and giving her plenty of overall calories. This was the first time also she's working with me to help her get ready for her show this December. During this prep we have been able to build up her refeed day on Saturday to 650 grams carbs and she's doing so well I'm adding in a mini refeed during the weekday. Will post more updated pics when Kristen is a week out from her show in December. #teamfts #teamfusion #fts #fusiontrainingsystems #blessed #contestprep #coach #shawnnutter #bodybuilding #bikini #npcbikini #doinggodswork #igfit #igfitness #jesusfreaks #ketodiet #refeeds #onlinetraining #personaltraining #progress #teamwork #wedontstop #bikinicompetitor #intothewoods 
Una de las mejores experiencias de mi vida en el Campeonato de España de Culturismo Natural y Men’s Fitness donde esperaba ganar ya que me veía mejor que mi oponente en culturismo junior pero sin embargo no pudo ser y quedo subcampeón de España, pero mi sorpresa llegó en Men’s Fitness categoria talla alta donde no esperaba un gran puesto ya que tenia que pelear con los mayores ya que no había competidores Junior y para sorpresa quedo Subcampeón de España 🏆🏆🏆🏆🏆💪🏻💪🏻💪🏻💪🏻
Todo esto no hubiera sido posible sin un montón de personas que han estado ahí pero hay dos personas que merecen mención, una mi profesor, preparador y amigo Alonso Lopez Barrios que siempre siempre siempre a estado ahí, mis miles de preguntas, mis ralladas, lo pesado que soy y nunca a dejado de estar, gracias de verdad❤️💪🏻. Y la otra persona no es otra que mi madre, solo ella sabe de verdad lo que he sufrido y lo que a sufrido ella por mi aguantando mis cambios de humor, mis dietas, mi mala ostia después de 60 horas ayuno, horas sin dormir etc.
Solo ella haría esto por mi y por eso este triunfo es tan suyo como mío, eres mi motor MAMA juro que eres el motor que me da fuerzas💪🏻
Gracias por todo te quiero MAMA❤️
Ahora a descansar y recargar las pilas en dos semanas a por el Campeonato de las Islas Baleares🔥🔥🔥 #culturismo #natural #AECN #mensfitness #mensphysique #fitnessmodel #natty #culturismonatural #bodybuilding #aesthetic #modelofitness #model #cetogenicdiet #paleodiet #paleostyle #carbs #refeeds #abs #highdefinition #nofilter #gym #sixpack #lovecarbs #IIFYM #naturalbodybuilding #itsscienciebitch #motivation #hard #training #dream
Una de las mejores experiencias de mi vida en el Campeonato de España de Culturismo Natural y Men’s Fitness donde esperaba ganar ya que me veía mejor que mi oponente en culturismo junior pero sin embargo no pudo ser y quedo subcampeón de España, pero mi sorpresa llegó en Men’s Fitness categoria talla alta donde no esperaba un gran puesto ya que tenia que pelear con los mayores ya que no había competidores Junior y para sorpresa quedo Subcampeón de España 🏆🏆🏆🏆🏆💪🏻💪🏻💪🏻💪🏻 Todo esto no hubiera sido posible sin un montón de personas que han estado ahí pero hay dos personas que merecen mención, una mi profesor, preparador y amigo Alonso Lopez Barrios que siempre siempre siempre a estado ahí, mis miles de preguntas, mis ralladas, lo pesado que soy y nunca a dejado de estar, gracias de verdad❤️💪🏻. Y la otra persona no es otra que mi madre, solo ella sabe de verdad lo que he sufrido y lo que a sufrido ella por mi aguantando mis cambios de humor, mis dietas, mi mala ostia después de 60 horas ayuno, horas sin dormir etc. Solo ella haría esto por mi y por eso este triunfo es tan suyo como mío, eres mi motor MAMA juro que eres el motor que me da fuerzas💪🏻 Gracias por todo te quiero MAMA❤️ Ahora a descansar y recargar las pilas en dos semanas a por el Campeonato de las Islas Baleares🔥🔥🔥 #culturismo  #natural  #AECN  #mensfitness  #mensphysique  #fitnessmodel  #natty  #culturismonatural  #bodybuilding  #aesthetic  #modelofitness  #model  #cetogenicdiet  #paleodiet  #paleostyle  #carbs  #refeeds  #abs  #highdefinition  #nofilter  #gym  #sixpack  #lovecarbs  #IIFYM  #naturalbodybuilding  #itsscienciebitch  #motivation  #hard  #training  #dream 
Robyn Is now 3 weeks out from the IFBB Baltimore Pro. I have her now training 6x per week hitting every body part 2x per week. She's doing steady state cardio fasted for 45min 5x per week and next week reducing it to 30min. I have her on a detailed diet telling her what to eat and the amounts per meal and this may change on a daily basis or 1-2x week. I base it all off how she looks each day. Her macros as follows.
Protein-205grams.
Fats-28 grams.
Carbs-210 grams on Wednesdays.
Carbs-120 grams all other days.
Carbs- 1,200-1,400 grams Refeed day on Sundays.
Water-2 gallons day.
Sodium-10,000-12,000mg day. Yes a lot...
I will post more pics and explain in detail how I will have her do things for peak week the last few days before the show. 
#fusiontrainingsystems#teamfts#teamfusion#fts#ifbb#baltimorepro#bodybuilding#contestprep#carbcycling#drivenbygod#fbb#fbb#femalebodybuilder#girlswithmuscles#igfit#igfitness#ifbbprowomensphysique#jesusfreaks#neversettle#onlinetraining#coach#shawnnutter#powerhousegym#columbusohio#personaltraining#refeeds#soblessed#teamwork#womensphysique#intothewoods
Robyn Is now 3 weeks out from the IFBB Baltimore Pro. I have her now training 6x per week hitting every body part 2x per week. She's doing steady state cardio fasted for 45min 5x per week and next week reducing it to 30min. I have her on a detailed diet telling her what to eat and the amounts per meal and this may change on a daily basis or 1-2x week. I base it all off how she looks each day. Her macros as follows. Protein-205grams. Fats-28 grams. Carbs-210 grams on Wednesdays. Carbs-120 grams all other days. Carbs- 1,200-1,400 grams Refeed day on Sundays. Water-2 gallons day. Sodium-10,000-12,000mg day. Yes a lot... I will post more pics and explain in detail how I will have her do things for peak week the last few days before the show. #fusiontrainingsystems #teamfts #teamfusion #fts #ifbb #baltimorepro #bodybuilding #contestprep #carbcycling #drivenbygod #fbb #fbb #femalebodybuilder #girlswithmuscles #igfit #igfitness #ifbbprowomensphysique #jesusfreaks #neversettle #onlinetraining #coach #shawnnutter #powerhousegym #columbusohio #personaltraining #refeeds #soblessed #teamwork #womensphysique #intothewoods 
Refeeds are a powerful way to boost leptin levels and your metabolism. If done correctly, including refeed days into your diet plan will allow your body to continue to burn fat at an optimal rate, putting you that much closer to your dream physique. #refeeds #meal #mealplans #rightfood #diet #dietplan #nostarvation #eatintime🍴 #eatontime #proteins #healthyfats #complexcarbs #lifestyle #personaltrainer #elenagym
🍗🌰🍞WHAT IS A REFEED🍩🍧
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//Back when i was cutting the first time// ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪
■//The scientific basis for a refeed day lies within the leptin-boosting power from a short-term boost in calories.
■//Leptin, a hormone that regulates satiety and energy intake, decreases when body-fat levels go down and carbohydrate intake gets reduced.
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■//For example, if you've been eating 2,000 calories per day to lose fat and your maintenance needs are around 2,500 calories per day, you should be eating at least 2,500 calories on that refeed day. In most cases, you want to eat more than maintenance calories, so you would eat more than 2,500 calories per day.
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■//Now, depending on body fat levels will dictate how often a refeed will take place, if your lean (abs) maybe 2 times per week, ▪▪▪▪▪▪▪▪▪▪▪▪▪▪
■//Remember, refeed days are a strategic part of dieting not to be abused, fat must be kept low as the massive carb intake is whats required for that insulin/ leptin boost
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DM for more info, or email @  thedisciplesoffitness@outlook.com
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#iifym #flexibledieter #macros #refeeds #fatloss #weightloss #personaltrainer #coach #nutrition #trainhard #fitness #instafit #fitfam #food #foodporn #insulin #leptin #thegreekoak
🍗🌰🍞WHAT IS A REFEED🍩🍧 ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪ ▪▪ //Back when i was cutting the first time// ▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪▪ ■//The scientific basis for a refeed day lies within the leptin-boosting power from a short-term boost in calories. ■//Leptin, a hormone that regulates satiety and energy intake, decreases when body-fat levels go down and carbohydrate intake gets reduced. ▪▪▪▪▪▪▪▪▪▪▪▪▪▪ ■//For example, if you've been eating 2,000 calories per day to lose fat and your maintenance needs are around 2,500 calories per day, you should be eating at least 2,500 calories on that refeed day. In most cases, you want to eat more than maintenance calories, so you would eat more than 2,500 calories per day. ▪▪▪▪▪▪▪▪▪▪▪▪▪▪ ■//Now, depending on body fat levels will dictate how often a refeed will take place, if your lean (abs) maybe 2 times per week, ▪▪▪▪▪▪▪▪▪▪▪▪▪▪ ■//Remember, refeed days are a strategic part of dieting not to be abused, fat must be kept low as the massive carb intake is whats required for that insulin/ leptin boost ▪▪▪▪▪▪▪▪▪ ▪▪▪▪▪ DM for more info, or email @ thedisciplesoffitness@outlook.com ▪▪▪▪▪▪▪▪▪▪▪▪▪▪ #iifym  #flexibledieter  #macros  #refeeds  #fatloss  #weightloss  #personaltrainer  #coach  #nutrition  #trainhard  #fitness  #instafit  #fitfam  #food  #foodporn  #insulin  #leptin  #thegreekoak 
Hadn't seen @mrs_swollivan since my wedding so we had to make tonight's girl night out epic! Smashed delts and chest and finished a fun cardio circuit followed by the best pancake date EVER - and we've had our fair share of pancake dates. Then we we picked out our favorite wedding photos cause that's what besties do 👭🏋🏻‍♀️💖 #SwoleMates #WaffleHouseOfGainz #CrackBowls #AlmondButterTastings #DisappointingOreos #UpperBodyAttack #LetsJumpOnTires #SignatureFitness #ToppsDiner #PancakesToTheFace #Refeeds #BodybuildersInTheHouse #WNBFPro #IFBBPro #WeightsAndPancakes
Hadn't seen @mrs_swollivan since my wedding so we had to make tonight's girl night out epic! Smashed delts and chest and finished a fun cardio circuit followed by the best pancake date EVER - and we've had our fair share of pancake dates. Then we we picked out our favorite wedding photos cause that's what besties do 👭🏋🏻‍♀️💖 #SwoleMates  #WaffleHouseOfGainz  #CrackBowls  #AlmondButterTastings  #DisappointingOreos  #UpperBodyAttack  #LetsJumpOnTires  #SignatureFitness  #ToppsDiner  #PancakesToTheFace  #Refeeds  #BodybuildersInTheHouse  #WNBFPro  #IFBBPro  #WeightsAndPancakes 
What happens when a client follows the plan 100% every single day, meal preps, sticking to the diet, hitting all the workouts, checking in every week and doesn't don't complain or make excuses? This right here. @kecoler has made amazing 3 month transformation since we started working together. I have Katherine training 4 days per week, cardio only 3 days week for only 20min.
Her macros weekly. 
Protein-170.
Carbs-290g.
Fats-50g.
Refeed day-640g carbs. ( on Saturdays).
Every 7-14 days I have been able to increase her refeed each week and also increase her calories on all other days.
#fusiontrainingsystems#teamfts#fts#bodybuilding#fbb#igfit#igfitness#neversettle#onlinetraining#refeeds#contestprepcoach#shawnnutter#personaltraining#wedontstop#transformation#helpothers#doinggodswork#jesuschrist#soblessed#makingothersbetter#strengthtraining#highcarbs#drivenbygod#girlswithmuscles#intothewoods
What happens when a client follows the plan 100% every single day, meal preps, sticking to the diet, hitting all the workouts, checking in every week and doesn't don't complain or make excuses? This right here. @kecoler has made amazing 3 month transformation since we started working together. I have Katherine training 4 days per week, cardio only 3 days week for only 20min. Her macros weekly. Protein-170. Carbs-290g. Fats-50g. Refeed day-640g carbs. ( on Saturdays). Every 7-14 days I have been able to increase her refeed each week and also increase her calories on all other days. #fusiontrainingsystems #teamfts #fts #bodybuilding #fbb #igfit #igfitness #neversettle #onlinetraining #refeeds #contestprepcoach #shawnnutter #personaltraining #wedontstop #transformation #helpothers #doinggodswork #jesuschrist #soblessed #makingothersbetter #strengthtraining #highcarbs #drivenbygod #girlswithmuscles #intothewoods 
Hey guys, Heard a lot of good reviews from Halo Top. Figured I give it a try. I got Chocolate flavored.. it's probably some of the best ice cream that I have ever had! It's a good low calorie.. (280 calories), high protein ice cream & has no artificial softners... wowzaa..🤗🤗 if anyone hasn't tried it.. give it a try. Well I figure now.. Have Refeed days on the weekends.. since it's a Saturday and all.. more calories (manly carbs) to fill up the muscle glycogen for the rest of the week.. Now I'm slowing heading into a Keto (almost no carbs) and/or Moderate Protein/BB Nutrition plan w/ low carb so that I can cut to 165 lbs... & But While First.. YES.. firstly.. following IFFYM/ Flexibe Dieting & Intermittent Fasting (one to two big meals later into the day!) so I can reverse diet down to 185 lbs. again! So as you can see I am not on a perfect diet plan.. but that's ok! Overall Nutrition is overall more important that feeling like your on a diet all the time! Might also get back into carb cycling having a 50 gram day , 100 grams day and 200 + gram day! But first have to get back to 180! So.. going to have lots of water hydrate myself, lots of vegatables 5 - 10, fruits around 5 - 8 servings, and moderate protein.. and may add some Gatorade in there.. and will occasionly have some small servings of pasta or rice.. maybe fit in some cake or ice cream in there... It's not about dieting.. it's a lifestyle thing.. only once I get leaner to 170 or 160.. will I have to be more strict possibly..👌🏻👍🏻😛🤤😋#halotop #lowcalorie #nutrition #iffym #flexibledieting #cleaneating #bodybuildingdiet #refeeds #cheatdays #givemetype2 #nutrition #itsnotadiet #itsnotadietitsalifestyle
Hey guys, Heard a lot of good reviews from Halo Top. Figured I give it a try. I got Chocolate flavored.. it's probably some of the best ice cream that I have ever had! It's a good low calorie.. (280 calories), high protein ice cream & has no artificial softners... wowzaa..🤗🤗 if anyone hasn't tried it.. give it a try. Well I figure now.. Have Refeed days on the weekends.. since it's a Saturday and all.. more calories (manly carbs) to fill up the muscle glycogen for the rest of the week.. Now I'm slowing heading into a Keto (almost no carbs) and/or Moderate Protein/BB Nutrition plan w/ low carb so that I can cut to 165 lbs... & But While First.. YES.. firstly.. following IFFYM/ Flexibe Dieting & Intermittent Fasting (one to two big meals later into the day!) so I can reverse diet down to 185 lbs. again! So as you can see I am not on a perfect diet plan.. but that's ok! Overall Nutrition is overall more important that feeling like your on a diet all the time! Might also get back into carb cycling having a 50 gram day , 100 grams day and 200 + gram day! But first have to get back to 180! So.. going to have lots of water hydrate myself, lots of vegatables 5 - 10, fruits around 5 - 8 servings, and moderate protein.. and may add some Gatorade in there.. and will occasionly have some small servings of pasta or rice.. maybe fit in some cake or ice cream in there... It's not about dieting.. it's a lifestyle thing.. only once I get leaner to 170 or 160.. will I have to be more strict possibly..👌🏻👍🏻😛🤤😋#halotop  #lowcalorie  #nutrition  #iffym  #flexibledieting  #cleaneating  #bodybuildingdiet  #refeeds  #cheatdays  #givemetype2  #nutrition  #itsnotadiet  #itsnotadietitsalifestyle 
Tres meses de trabajo duro.
Finalmente terminada la etapa de definición, bastante aprendizaje y esfuerzo. Aun así motivado para lo que viene. 
La paciencia disciplina y ser constantes es la clave para tener el logro.

Al final la victoria siempre será personal. A quien debes vencer cada día y demostrar que eres mejor que ayer. Es a ti mismo.

#hardwork #fitnesslifestyle #focused #paciencia #lograrmetas #disciplina #workingout #diet #iifym #ciclandocarbos #deficitcalorico #entrenarduro #upperbody #legstrength #nutriologo #refeeds #healthyfood #mipasion
Tres meses de trabajo duro. Finalmente terminada la etapa de definición, bastante aprendizaje y esfuerzo. Aun así motivado para lo que viene. La paciencia disciplina y ser constantes es la clave para tener el logro. Al final la victoria siempre será personal. A quien debes vencer cada día y demostrar que eres mejor que ayer. Es a ti mismo. #hardwork  #fitnesslifestyle  #focused  #paciencia  #lograrmetas  #disciplina  #workingout  #diet  #iifym  #ciclandocarbos  #deficitcalorico  #entrenarduro  #upperbody  #legstrength  #nutriologo  #refeeds  #healthyfood  #mipasion 
When the gym is packed & you have to find alternate ways to get your train on 😑 
This is a good alternative to barbell hip thrusts - the contact isn't as strong in the squeeze of course, but you gotta do what you gotta do.

I ended my session with some sprints 🏃‍♀️ to get that heart rate 🆙️⬆️ Trying to take this cut a bit more serious as I've totally hit a plateau with my weight 😣

Thinking about implementing either a couple diet breaks or maybe some refeed days in the near future to help get my body back on track - any thoughts on either ?! Happy Friday-eve! 👏
When the gym is packed & you have to find alternate ways to get your train on 😑 This is a good alternative to barbell hip thrusts - the contact isn't as strong in the squeeze of course, but you gotta do what you gotta do. I ended my session with some sprints 🏃‍♀️ to get that heart rate 🆙️⬆️ Trying to take this cut a bit more serious as I've totally hit a plateau with my weight 😣 Thinking about implementing either a couple diet breaks or maybe some refeed days in the near future to help get my body back on track - any thoughts on either ?! Happy Friday-eve! 👏
"Momma said stay ready, that way you don't have to get ready." - @pumpchasers
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Lately what's been working for me to stay somewhat lean has been a CKD approach. 5 days of Keto and 2 High Carb days (#Refeeds), being 1 Midweek (Wed) and 1 on the weekend (usually Saturdays). Midweek High Carb days are designated Sushi days, mainly Crystal Shrimp from Sushi Ya! Overall my refeed days are pretty much the same though, either Sushi or Cereal. Less options, less thinking, the better! What are you guys go to foods during refeed days? #Gainz #BbcomAmbassador #Sponsored #Samoa #SuperFreshClothes #c4dzynz
"Momma said stay ready, that way you don't have to get ready." - @pumpchasers _____________________ Lately what's been working for me to stay somewhat lean has been a CKD approach. 5 days of Keto and 2 High Carb days (#Refeeds ), being 1 Midweek (Wed) and 1 on the weekend (usually Saturdays). Midweek High Carb days are designated Sushi days, mainly Crystal Shrimp from Sushi Ya! Overall my refeed days are pretty much the same though, either Sushi or Cereal. Less options, less thinking, the better! What are you guys go to foods during refeed days? #Gainz  #BbcomAmbassador  #Sponsored  #Samoa  #SuperFreshClothes  #c4dzynz 
It's all about the food!! 80% of your results come from what you put in your mouth. Can't out train a bad diet 👊🏽 7 days to go!! -
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#refeeds #mad #nutrition #nutritionstation #diet #foodporn #food #foodie #gains #shredded #comp #bodybuilding #lifestyle #chicken #protein #carbs #gym #health #aesthetics #inspire
Afternoon shifts and early mornings with my son are getting to me. Totally crashed today, ate bad, was so tired, but I still smashed an epic workout. When you're a mom it can be tough to balance and you have to allow some forgiveness. I have the highest respect for mom athletes. Juggling children, jobs, relationships and trying to exercise its a tight rope. Fatigue is definate, missed workouts are going to happen, also guilt and the diet can go down the drain easily LOL!  So planning is number one. Plan to rest, plan to prep food, plan your workouts for what works best and the best times. In the end though, no one's perfect,  give yourself some slack. If I wasn't a mom life would be easier yes, but then it would be so empty without him 😍
#mompost
#croptop #superman #supermom #shoulderday #gymin #blacksheep #keto #supportwomen #igfit #igfitmom #fitandtattooed #healthy #eatclean #refeeds #fitmomsofig #bodybuilding #fitmom #fitfam #fitness #fitpost #fitspo #teamstarr #offseason #bodybuilding #fitgirlsofig #selfie #fitnessmodel #picoftheday #bikiniathlete @team.starr
Afternoon shifts and early mornings with my son are getting to me. Totally crashed today, ate bad, was so tired, but I still smashed an epic workout. When you're a mom it can be tough to balance and you have to allow some forgiveness. I have the highest respect for mom athletes. Juggling children, jobs, relationships and trying to exercise its a tight rope. Fatigue is definate, missed workouts are going to happen, also guilt and the diet can go down the drain easily LOL! So planning is number one. Plan to rest, plan to prep food, plan your workouts for what works best and the best times. In the end though, no one's perfect, give yourself some slack. If I wasn't a mom life would be easier yes, but then it would be so empty without him 😍 #mompost  #croptop  #superman  #supermom  #shoulderday  #gymin  #blacksheep  #keto  #supportwomen  #igfit  #igfitmom  #fitandtattooed  #healthy  #eatclean  #refeeds  #fitmomsofig  #bodybuilding  #fitmom  #fitfam  #fitness  #fitpost  #fitspo  #teamstarr  #offseason  #bodybuilding  #fitgirlsofig  #selfie  #fitnessmodel  #picoftheday  #bikiniathlete  @team.starr
IFBB PRO Robyn Nutter 7 weeks out from the Baltimore Pro. Last week I adjusted her diet by actually increasing her refeed day from 16 hours to 32 hours because she was dropping fat at a rate where she burning through her refeeds after only 3 days on her normal diet. This is a great problem to have, but at any level last thing you want to do is lose any muscle. So by increasing her refeeds and scaling back on cardio this will help. I'll post more pics and videos of Robyn when shes 2 weeks out and give full description of everything she's doing for this show. #fusiontrainingsystems#teamfusion#teamfts#ifbb#contestprep#contestprepcoach#shawnnutter#powerhousegym#columbusohio#womensphysique#womensbodybuilding#fbb#baltimorepro#carbcycling#refeeds#ifbbprowomensphysique#jesusfreaks#soblessed#wedontstop#wedowhatwesay#wwjd#cantstopme#staytrue#personaltraining#onlinetraining @guidedbypainclothingco
IFBB PRO Robyn Nutter 7 weeks out from the Baltimore Pro. Last week I adjusted her diet by actually increasing her refeed day from 16 hours to 32 hours because she was dropping fat at a rate where she burning through her refeeds after only 3 days on her normal diet. This is a great problem to have, but at any level last thing you want to do is lose any muscle. So by increasing her refeeds and scaling back on cardio this will help. I'll post more pics and videos of Robyn when shes 2 weeks out and give full description of everything she's doing for this show. #fusiontrainingsystems #teamfusion #teamfts #ifbb #contestprep #contestprepcoach #shawnnutter #powerhousegym #columbusohio #womensphysique #womensbodybuilding #fbb #baltimorepro #carbcycling #refeeds #ifbbprowomensphysique #jesusfreaks #soblessed #wedontstop #wedowhatwesay #wwjd #cantstopme #staytrue #personaltraining #onlinetraining  @guidedbypainclothingco
So it's finally clicked for me about what I have to do to make my body work for me efficiently . My bf had only been telling me for ages and unfortunately it took major injury to listen. What can i say I'm italian and stubborn. Success in weightlifting requires patience, I have been guilty of rushing through workouts, breaking form to get it done quicker , and lifting heavier then I needed because lifting more weight means you're stronger right? Wrong 🚫 slow down homie. I bet if you did slow and controlled movements with 100% form and squeezing through every contraction you would have to drop the weight too.  Since slowing down and working on movement I have seen nothing but improvements. My legs are finally growing and my injury is just getting better and better. Slow down, engage the muscle you're working, contract those abs, and be aware of your posture. #personaltrainer #movement #camo #freshaf  #littlewaist #keto #supportwomen #igfit #igfitmom #fitandtattooed #healthy #eatclean #refeeds #weights #bodybuilding #fitmom #fitfam #fitness #fitpost #fitspo #teamstarr #offseason #bodybuilding #lift #abs #selfie #fitnessmodel #picoftheday #bikiniathlete #fitnessmodel #glutes @team.starr
So it's finally clicked for me about what I have to do to make my body work for me efficiently . My bf had only been telling me for ages and unfortunately it took major injury to listen. What can i say I'm italian and stubborn. Success in weightlifting requires patience, I have been guilty of rushing through workouts, breaking form to get it done quicker , and lifting heavier then I needed because lifting more weight means you're stronger right? Wrong 🚫 slow down homie. I bet if you did slow and controlled movements with 100% form and squeezing through every contraction you would have to drop the weight too. Since slowing down and working on movement I have seen nothing but improvements. My legs are finally growing and my injury is just getting better and better. Slow down, engage the muscle you're working, contract those abs, and be aware of your posture. #personaltrainer  #movement  #camo  #freshaf  #littlewaist  #keto  #supportwomen  #igfit  #igfitmom  #fitandtattooed  #healthy  #eatclean  #refeeds  #weights  #bodybuilding  #fitmom  #fitfam  #fitness  #fitpost  #fitspo  #teamstarr  #offseason  #bodybuilding  #lift  #abs  #selfie  #fitnessmodel  #picoftheday  #bikiniathlete  #fitnessmodel  #glutes  @team.starr
#refeeds. As #heavenly as they may appear, them #dopamines turn up and get me feeling extra loco 😅Four weeks to #ifbbvics, and six weeks to Nationals 💪🏽👊🏽 #compprep #love #melbourne #biglips #figure #contestprep #cantwait #countdown #love #letsgetit #food #dietface #emoji
Flash back to Fridays abs. Hopefully the lower abs come in soon too! Ooooo gettin it!  #supportwomen #igfit #igfitmom  #healthy #eatclean #refeeds #weights #bodybuilding #fitmom #fitfam #fitness #fitpost #fitspo #keto #teamstarr #offseason #bodybuilding #lift #abs #selfie #picoftheday #bikiniathlete #fitnessmodel #legday @team.starr
And they say carbs are bad for you... #refeeds #carbs #donutsarelife #legday
Wait till you see the EPIC cheat day "meal" protege and fitness model Andy Sinclair devours in one sitting. Five Guys Burger and fries followed by a dozen donuts - that's one single meal folks. The Cycle Diet rocks! Now, I can't post the video here because it's too long - but we'll post on my FB fan page Coach Scott Abel and on Andy's fan page as well. Can't believe someone challenged Andy with "no way you eat that much on refeed days" - YES WAY - I have the video to prove it - AND - 6 pack abs years round as you see here #cyclediet #scottabelcyclediet #refeeds #realandysinclair #donuts #fiveguyburgers #burgersfriesandabs #absbyandy #andysawesomeabs #cheatdays #feedmetabolism #epiccheatdays #stayleanwithrefeeds #coachscottabel #scottabelfitness
Wait till you see the EPIC cheat day "meal" protege and fitness model Andy Sinclair devours in one sitting. Five Guys Burger and fries followed by a dozen donuts - that's one single meal folks. The Cycle Diet rocks! Now, I can't post the video here because it's too long - but we'll post on my FB fan page Coach Scott Abel and on Andy's fan page as well. Can't believe someone challenged Andy with "no way you eat that much on refeed days" - YES WAY - I have the video to prove it - AND - 6 pack abs years round as you see here #cyclediet  #scottabelcyclediet  #refeeds  #realandysinclair  #donuts  #fiveguyburgers  #burgersfriesandabs  #absbyandy  #andysawesomeabs  #cheatdays  #feedmetabolism  #epiccheatdays  #stayleanwithrefeeds  #coachscottabel  #scottabelfitness 
As Mum can attest to growing up I was a terrible eater as a kid but you could say I'm making up for lost time as I have become a food obsessed #bodybuilder.  When I tell people I don't have a #cheatmeal during prep this is why, with some of my #diet #hacks that get me through with #clean #refeeds that fit my #macros. . Swipe left 👈🏼 to see the full repertoire 😉😁..
#protein #pancakes #cauliflowerpizza #specialfriedrice #fropro #dessert #supps #preworkout #bcaa #gentec #nutrition @gentecnutrition #fitspo #foodie #compprep #timsteam #phantm
As Mum can attest to growing up I was a terrible eater as a kid but you could say I'm making up for lost time as I have become a food obsessed #bodybuilder . When I tell people I don't have a #cheatmeal  during prep this is why, with some of my #diet  #hacks  that get me through with #clean  #refeeds  that fit my #macros . . Swipe left 👈🏼 to see the full repertoire 😉😁.. #protein  #pancakes  #cauliflowerpizza  #specialfriedrice  #fropro  #dessert  #supps  #preworkout  #bcaa  #gentec  #nutrition  @gentecnutrition #fitspo  #foodie  #compprep  #timsteam  #phantm 
#refeedmeal last night was scrambled egg whites 🍳 and #chocolate 🍫 @kodiakcakes #waffles topped with #bananasplitsundae 🍌🍓🍫 @bluebellicecream 🍧 This was made even better by waking up this morning with more defined #abs 🤗 . . . 
Disclaimer: I am in #competitionprep, which means I have been at a caloric deficit for an extended period and following my meal plan EXACTLY with absolutely NO "extras" or "little bites" here or there...with cardio 2x a day & lifting 6x a week. These #refeeds are EARNED and programmed into my plan. You CANNOT eat this every night just because you went to the #gym once this week and did #cardio once. This is a shock meant to keep my metabolism going because being at a deficit for an extended period can cause your metabolism to slow down. This is just the meal I post because no one wants to see the 41 #healthy meals I ate this week. And, if I'm being honest, I'll probably have to clean up my refeeds a bit moving forward 😕 #rantover . . . 
Morning #fastedcardio ✔ Now it's time to #relax a few minutes with the hubby 🤵 the #puppies 🐶🐶 & my #coffee ☕ and get ready for a productive day! . .
. 
#nwolympiaprepchallenge #nicolewilkinschallenge #preplife #earnyourcheat #bluebellicecream #kodiakcakes #nomnom
#refeedmeal  last night was scrambled egg whites 🍳 and #chocolate  🍫 @kodiakcakes #waffles  topped with #bananasplitsundae  🍌🍓🍫 @bluebellicecream 🍧 This was made even better by waking up this morning with more defined #abs  🤗 . . . Disclaimer: I am in #competitionprep , which means I have been at a caloric deficit for an extended period and following my meal plan EXACTLY with absolutely NO "extras" or "little bites" here or there...with cardio 2x a day & lifting 6x a week. These #refeeds  are EARNED and programmed into my plan. You CANNOT eat this every night just because you went to the #gym  once this week and did #cardio  once. This is a shock meant to keep my metabolism going because being at a deficit for an extended period can cause your metabolism to slow down. This is just the meal I post because no one wants to see the 41 #healthy  meals I ate this week. And, if I'm being honest, I'll probably have to clean up my refeeds a bit moving forward 😕 #rantover  . . . Morning #fastedcardio  ✔ Now it's time to #relax  a few minutes with the hubby 🤵 the #puppies  🐶🐶 & my #coffee  ☕ and get ready for a productive day! . . . #nwolympiaprepchallenge  #nicolewilkinschallenge  #preplife  #earnyourcheat  #bluebellicecream  #kodiakcakes  #nomnom 
There are 4 major muscle groups in your quads shifting the angle of your legs will hit the inner and outer muscles in the quad. This will help to create that "tear drop" effect that bodybuilders are after.. After doing my compound exercises I move to isolation exercises. I performed superset of single hamstring curls with slow eccentric contraction with these angled quad extensions. 20/15/12/10/8/6 
#musclevid #ontariomuscle #wheels #quads #supportwomen #igfit #igfitmom  #healthy #eatclean #refeeds #weights #bodybuilding #fitmom #fitfam #fitness #fitpost #fitspo #teamstarr #offseason #bikiniathlete #fitnessmodel #legday
There are 4 major muscle groups in your quads shifting the angle of your legs will hit the inner and outer muscles in the quad. This will help to create that "tear drop" effect that bodybuilders are after.. After doing my compound exercises I move to isolation exercises. I performed superset of single hamstring curls with slow eccentric contraction with these angled quad extensions. 20/15/12/10/8/6 #musclevid  #ontariomuscle  #wheels  #quads  #supportwomen  #igfit  #igfitmom   #healthy  #eatclean  #refeeds  #weights  #bodybuilding  #fitmom  #fitfam  #fitness  #fitpost  #fitspo  #teamstarr  #offseason  #bikiniathlete  #fitnessmodel  #legday 
@kats_meow11 is fashionably FIT and she's styling head to toe in unprecedented grace, Beauty and athleticism!☝️
🔥🦁🇺🇸🇨🇦
"Ontario Unleashed" Tank: @_unleashed_fit
❤️
BeastMode socks: @lovefitnessapparel
•
Be sure to cast your vote for @kats_meow11 over at @anm_hot50 to be cover athlete of their 2018 fit model feature!
Last but not least Shout-out to the amazing @team.starr!👑🇨🇦🇺🇸
•
Repost @kats_meow11 (@get_repost)
・・・
Back to training those wheels super hard! Got my beast mode socks on from @lovefitnessapparel Had to combine shoulders because I missed a day. Gettin it done and lovin every min 💪👊 vote for me @anm_hot50 #supportwomen #igfit #igfitmom  #healthy #eatclean #refeeds #weights #fitgirls #bodybuilding #fitmom #fitfam #fitness #fitpost #fitspo #teamstarr #offseason #bikiniathlete #fitnessmodel #legday @team.starr
#womensphysique #fitnessapparel #athlete #fitnessmotivation #fitnessmodel #fitmodel
@kats_meow11 is fashionably FIT and she's styling head to toe in unprecedented grace, Beauty and athleticism!☝️ 🔥🦁🇺🇸🇨🇦 "Ontario Unleashed" Tank: @_unleashed_fit ❤️ BeastMode socks: @lovefitnessapparel • Be sure to cast your vote for @kats_meow11 over at @anm_hot50 to be cover athlete of their 2018 fit model feature! Last but not least Shout-out to the amazing @team.starr!👑🇨🇦🇺🇸 • Repost @kats_meow11 (@get_repost) ・・・ Back to training those wheels super hard! Got my beast mode socks on from @lovefitnessapparel Had to combine shoulders because I missed a day. Gettin it done and lovin every min 💪👊 vote for me @anm_hot50 #supportwomen  #igfit  #igfitmom  #healthy  #eatclean  #refeeds  #weights  #fitgirls  #bodybuilding  #fitmom  #fitfam  #fitness  #fitpost  #fitspo  #teamstarr  #offseason  #bikiniathlete  #fitnessmodel  #legday  @team.starr #womensphysique  #fitnessapparel  #athlete  #fitnessmotivation  #fitnessmodel  #fitmodel 
#htfu muscles #tbt to 2 days ago. Help me achieve a #goal vote for me go to @anm_hot50 page and like my pic. Its a chance to be featured in their online  fitness magazine! Follow @athletesandmodels to subscribe.  #supportwomen #igfit #igfitmom  #healthy #eatclean #refeeds #weights #bodybuilding #fitmom #fitfam #fitness #fitpost #fitspo #teamstarr #offseason #bikiniathlete #fitnessmodel #legday @team.starr
REFEEDS/CHEAT DAYS. 
__
@thefixerchiropractic just had a 'refeed' day which we specifically and uniquely prescribed to him for various reasons. 
__
Why should you refeed? 
__
▶️ Because you're running flat, you are GOING to be ready early, your training is SUFFERING or we are optimising muscle retention. 
__
When should you have a refeed? 
__
▶️ When any of these cases present themselves. We always try to have refeeds on TRAINING days as we know how that usually affects the client. Occasionally if we need more out of the refeed we will have a rest day refeed to fill up more. 
__
When should you NOT refeed? 
__
▶️ When you have MORE fat loss to occur and TIME is keeping you restricted. When you have a 'decent' amount of bodyfat to lose. When you're feeling fine and training is going very WELL. 
__
How should you refeed? 
__
▶️ Based off your current plan a certain % of carbohydrate increase is needed to elicit the benefits of 'refeed'. This is unique to each individual as based off their requirements, demands for energy and current carbohydrate intake level a different number of carbs will be applicable to each client. 
__
How to know if you 'refed properly' 
__
▶️ Weight gain shouldn't be significant, instead look for maximum of 2kg gain from the surplus in calories. 
__
▶️ When energy spikes up and  training performance increases. The client feels the difference. 
__
▶️ Visually the client will look fuller, harder and drier, if your client look watery you may have over spilled! 
__
We then take NOTES, we see an FEEDBACK we can utilise and then we make the next refeed even better. 
__
#refeeds #shredded
REFEEDS/CHEAT DAYS. __ @thefixerchiropractic just had a 'refeed' day which we specifically and uniquely prescribed to him for various reasons. __ Why should you refeed? __ ▶️ Because you're running flat, you are GOING to be ready early, your training is SUFFERING or we are optimising muscle retention. __ When should you have a refeed? __ ▶️ When any of these cases present themselves. We always try to have refeeds on TRAINING days as we know how that usually affects the client. Occasionally if we need more out of the refeed we will have a rest day refeed to fill up more. __ When should you NOT refeed? __ ▶️ When you have MORE fat loss to occur and TIME is keeping you restricted. When you have a 'decent' amount of bodyfat to lose. When you're feeling fine and training is going very WELL. __ How should you refeed? __ ▶️ Based off your current plan a certain % of carbohydrate increase is needed to elicit the benefits of 'refeed'. This is unique to each individual as based off their requirements, demands for energy and current carbohydrate intake level a different number of carbs will be applicable to each client. __ How to know if you 'refed properly' __ ▶️ Weight gain shouldn't be significant, instead look for maximum of 2kg gain from the surplus in calories. __ ▶️ When energy spikes up and training performance increases. The client feels the difference. __ ▶️ Visually the client will look fuller, harder and drier, if your client look watery you may have over spilled! __ We then take NOTES, we see an FEEDBACK we can utilise and then we make the next refeed even better. __ #refeeds  #shredded 
Back to training those wheels super hard! Got my beast mode socks on from @lovefitnessapparel Had to combine shoulders because I missed a day. Gettin it done and lovin every min 💪👊 vote for me @anm_hot50 #supportwomen #igfit #igfitmom  #healthy #eatclean #refeeds #weights #fitgirls #bodybuilding #fitmom #fitfam #fitness #fitpost #fitspo #teamstarr #offseason #bikiniathlete #fitnessmodel #legday @team.starr
Relaxed on my diet a wee bit this long weekend which was 100% worth it! I like to take mini vacations and I don't guilt myself Eva! If I need it I need it. That's healthy 😏😉 vote for me @anm_hot50 #supportwomen #igfit #igfitmom  #healthy #eatclean #refeeds #weights #bodybuilding #fitmom #fitfam #fitness #fitpost #fitspo #teamstarr #offseason @team.starr
PROPER roast dinner with PROPER Yorkshire puddings in Yorkshire 👌👌 #thebritishway #sundayroast #love #foodporn #foodbaby #happy 🐷💕🐷 #tummyrubs
Sunday vibes.... About to eat some strawberry cheesecake!!! Eeeerrrrmygooooosh!!!
#minicheatmeal #cheats #refeeds #fitfam #selfies #vibes #lazydays #chickswholift #fit #lifestyle
Chequeo mañanero✔✔ .. asi nos levantamos sin bombeo y sin tono pero todo en su sitio #abscheck#abs#aesthetics#check#sixpack#carbloading#diet#selfie#traindhard#work#physique #shorts#dayoff#cheatday#refeeds
Noxcuses athlete @josh_thompson_ifbbpro looking sharp and ready to take it to the stage at the @ferrignolegacy in November.. #classicphysique #DOWORK #pose #craftwork #instafit #shredded #lines #taper #conditioning #refeeds #gainzville #lazorsharpfocus 
#ifbbpro #trainhard
Coach says two footlong double turkey breast😀😀.LETS EAT
#REFEEDS #cleancheats #cheatmeals #eatorstaytiny #bodybuilding #subway #Legday
@gymgangcaps
#donut #profile #powderedangelcream. @paulas_donuts_official airy dough really comes through each bite before the luscious #angelcream filling meets your tongue.  One of my favorite #donuts as the lightly powdered sugar is just enough to add to the enjoyment but not so much it makes you choke like some #powderedsugar can often do.  The mergers of the powder, the #dough and the angel cream creates a truly unique and enjoyable #eating experience.  But a word of warning: no matter how neat an eater you are, you better have a change of shirt handy.  #sweets #bakedgoods #desserts #tonawandany #buffalooriginal #perfect for #carbloading #refeeds #preworkout #meal #postworkoutnutrition #sinfulyetsogood #delicious
#donut  #profile  #powderedangelcream . @paulas_donuts_official airy dough really comes through each bite before the luscious #angelcream  filling meets your tongue. One of my favorite #donuts  as the lightly powdered sugar is just enough to add to the enjoyment but not so much it makes you choke like some #powderedsugar  can often do. The mergers of the powder, the #dough  and the angel cream creates a truly unique and enjoyable #eating  experience. But a word of warning: no matter how neat an eater you are, you better have a change of shirt handy. #sweets  #bakedgoods  #desserts  #tonawandany  #buffalooriginal  #perfect  for #carbloading  #refeeds  #preworkout  #meal  #postworkoutnutrition  #sinfulyetsogood  #delicious 
Let's talk REFEEDS.
__
@thefixerchiropractic has just been prescribed a MONITORED REFEED. Why/how and when should YOU implement a refeed.
__
▶️ Why? Because your glycogen levels are low, you're flat, training is being effected, OR you're going to be ready early. 
__
▶️ How? When in COMP prep, you must be tracking EVERYTHING. Primarily refeeds come in the form of slightly lowered protein and fats with elevated carbs. It is IMPORTANT calorie intake is TRACKED. Or this could upset your whole week of calorie balance. 
__
▶️ When? If you're just starting out a comp prep, odds are you have too much fat to lose to warrant a surplus in calories. Instead wait for when you KNOW you're going to be ready for a prep and you can afford to replenish glycogen and rev the engine back up. Me and Ed have worked together for a LONG time, I know how his body loses weight and he WILL be ready, so he gets carbs.
__
Refeeds are an AWESOME tool for ADHERENCE. Which essentially is the MOST important thing to consider when entering a dieting phase. If you are someone who NEEDS that goal of a 'refeed' each week to promote your own adherence. Then calculate your overall weekly intake to ensure you're still in a DEFICIT for that week. Otherwise hold out and your weight loss journey will be ALOT more efficient as your overall calorie input can be HIGHER for LONGER which will promote training efficiency and muscle retention which is our PRIORITY. 
__
#JBFbrigade #refeeds #knowledgeispower
Let's talk REFEEDS. __ @thefixerchiropractic has just been prescribed a MONITORED REFEED. Why/how and when should YOU implement a refeed. __ ▶️ Why? Because your glycogen levels are low, you're flat, training is being effected, OR you're going to be ready early. __ ▶️ How? When in COMP prep, you must be tracking EVERYTHING. Primarily refeeds come in the form of slightly lowered protein and fats with elevated carbs. It is IMPORTANT calorie intake is TRACKED. Or this could upset your whole week of calorie balance. __ ▶️ When? If you're just starting out a comp prep, odds are you have too much fat to lose to warrant a surplus in calories. Instead wait for when you KNOW you're going to be ready for a prep and you can afford to replenish glycogen and rev the engine back up. Me and Ed have worked together for a LONG time, I know how his body loses weight and he WILL be ready, so he gets carbs. __ Refeeds are an AWESOME tool for ADHERENCE. Which essentially is the MOST important thing to consider when entering a dieting phase. If you are someone who NEEDS that goal of a 'refeed' each week to promote your own adherence. Then calculate your overall weekly intake to ensure you're still in a DEFICIT for that week. Otherwise hold out and your weight loss journey will be ALOT more efficient as your overall calorie input can be HIGHER for LONGER which will promote training efficiency and muscle retention which is our PRIORITY. __ #JBFbrigade  #refeeds  #knowledgeispower 
Ketosis - What's this all about? 🤔
Ketosis is a state of metabolism whereby your body uses your FAT stores rather than carbs as its MAIN source of energy (SAY WHAT?!)
Yep, your energy supply comes from ketones in your blood rather than blood glucose. This can be triggered by a high protein, high fat and low carb diet - not forgetting a reduction in calorie intake.
Amazingly the presence of ketone bodies has a positive effect suppressing appetite.
Ketones are created by your body when fat is burned rapidly. You can test ketone levels in your urine via #ketostix - although apparently this isn't always accurate. The best way to find out is via blood testing.
Of course everyone responds differently to being in a ketogenic state. Not all side effects are experienced and most subside as your body becomes more adept at burning fat as its main source of energy.
Fatigue is common. This occurs as you adapt to the reduced intake of carbs and your body shifts from carb burning to fat burning.
Your body breaks down its stored glucose leading to the release of a lot of water, and your kidneys will remove this excess water. As a result, dehydration can be common. You should compensate for this by increasing your water intake.
As ketone levels increase in your body some convert to a chemical called acetone, leading to a metallic taste in your mouth. Sugar-free chewing gum can help alleviate any unpleasant tastes.
Being in a state of ketosis long term isn't healthy as let's not forget carbs is an important part of our daily diet so introducing GOOD carb refeed days every 2 weeks can prevent weight loss plateau. Refeeds are great as you're still keeping your body accustomed to carbs so when you do come off this diet - your body will still recognise this macronutrient! 💪🏼👊🏼
#transformation #gains #strongnotskinny #muscles #getfit #justdoit #getstrong #girlsthatlift #bodybuilding #lean #biceps #weightlifting #weights #fitgirl #ketolife #ketofam #keto #ketogenic #ketostix #lowcarb #highfat #ketosis #macronutrient #caloriedeficit #leptin #refeeds #ketodiet
Ketosis - What's this all about? 🤔 Ketosis is a state of metabolism whereby your body uses your FAT stores rather than carbs as its MAIN source of energy (SAY WHAT?!) Yep, your energy supply comes from ketones in your blood rather than blood glucose. This can be triggered by a high protein, high fat and low carb diet - not forgetting a reduction in calorie intake. Amazingly the presence of ketone bodies has a positive effect suppressing appetite. Ketones are created by your body when fat is burned rapidly. You can test ketone levels in your urine via #ketostix  - although apparently this isn't always accurate. The best way to find out is via blood testing. Of course everyone responds differently to being in a ketogenic state. Not all side effects are experienced and most subside as your body becomes more adept at burning fat as its main source of energy. Fatigue is common. This occurs as you adapt to the reduced intake of carbs and your body shifts from carb burning to fat burning. Your body breaks down its stored glucose leading to the release of a lot of water, and your kidneys will remove this excess water. As a result, dehydration can be common. You should compensate for this by increasing your water intake. As ketone levels increase in your body some convert to a chemical called acetone, leading to a metallic taste in your mouth. Sugar-free chewing gum can help alleviate any unpleasant tastes. Being in a state of ketosis long term isn't healthy as let's not forget carbs is an important part of our daily diet so introducing GOOD carb refeed days every 2 weeks can prevent weight loss plateau. Refeeds are great as you're still keeping your body accustomed to carbs so when you do come off this diet - your body will still recognise this macronutrient! 💪🏼👊🏼 #transformation  #gains  #strongnotskinny  #muscles  #getfit  #justdoit  #getstrong  #girlsthatlift  #bodybuilding  #lean  #biceps  #weightlifting  #weights  #fitgirl  #ketolife  #ketofam  #keto  #ketogenic  #ketostix  #lowcarb  #highfat  #ketosis  #macronutrient  #caloriedeficit  #leptin  #refeeds  #ketodiet 
This was todays check-in..Slowly putting the pieces together one day at a time. 
#DOWORK #ironmonster #neversettle #TEAMBLASS #focus #discipline #lazorsharpfocus #trainhard #eatclean #refeeds #gainzville #tinywaist #thickAF #noxcuses #stayfocused #staydriven #instafit
@rawfitness07
About to make a pig of myself at dinner in Aruba - have to feed those biceps #aruba #arubavacations #arubaluxuryvacations #refeeds #thecyclediet #thehotelstriparuba #bonbini #foodie #scottabelfitness #coachscottabel
WOW WOW WOW ... or maybe i should say YUM YUM YUM 😍
surprised my own expectations this morning ... i think this is the best lava mug cake i've made ... EVER!!! dam i'm good 😂😂😄
#hiddenyumminess 👌🏻
#refeeds #refeedday #pbandnutella #happinessishere #foodie #foodporn #comprepping #compprepnutrition #shredlife #lavacake #conditioning #chasingmybest #sub4weeks #flexibledieting #macros #iifym #evidencebased 
#bodybuilding #naturalbodybuilding #icn2017 #icnqld #seasonb #figuregirl #teamBK #bethebestyou #icaniwill #wecanwewill 👠👙💪🏾
WOW WOW WOW ... or maybe i should say YUM YUM YUM 😍 surprised my own expectations this morning ... i think this is the best lava mug cake i've made ... EVER!!! dam i'm good 😂😂😄 #hiddenyumminess  👌🏻 #refeeds  #refeedday  #pbandnutella  #happinessishere  #foodie  #foodporn  #comprepping  #compprepnutrition  #shredlife  #lavacake  #conditioning  #chasingmybest  #sub4weeks  #flexibledieting  #macros  #iifym  #evidencebased  #bodybuilding  #naturalbodybuilding  #icn2017  #icnqld  #seasonb  #figuregirl  #teamBK  #bethebestyou  #icaniwill  #wecanwewill  👠👙💪🏾
With protege and fitness supermodel Andy Sinclair - juxtaposing one of his diet day meals, with one of his refeed meals. - notice the carbs in his diet meal!  Andy has been rocking the Cycle Diet now for about 12 years or so, does no cardio and is always in shape, part of that is BECAUSE OF eating 10,000-15,000 calories on his refeed days. Do you have his "absbyandy" program yet? You can see him chowing down on refeed meals while sporting the classic 6-pack! #absbyandy #andysawesomeabs #fitnessmodeldiet #caloriesspikes #optimizemetabolism #refeeds #cheatdays #scottabelcyclediet #weeatcarbs #stayinshape #realandysinclair #scottabelfitness #coachscottabel #overfeeds #nocardionecessary #abelprinciples #thecycledotdietcourse #feedmetabolism #feelgoodlookgood #lookgoodfeelgood #scottabelcycledietbook
With protege and fitness supermodel Andy Sinclair - juxtaposing one of his diet day meals, with one of his refeed meals. - notice the carbs in his diet meal!  Andy has been rocking the Cycle Diet now for about 12 years or so, does no cardio and is always in shape, part of that is BECAUSE OF eating 10,000-15,000 calories on his refeed days. Do you have his "absbyandy" program yet? You can see him chowing down on refeed meals while sporting the classic 6-pack! #absbyandy  #andysawesomeabs  #fitnessmodeldiet  #caloriesspikes  #optimizemetabolism  #refeeds  #cheatdays  #scottabelcyclediet  #weeatcarbs  #stayinshape  #realandysinclair  #scottabelfitness  #coachscottabel  #overfeeds  #nocardionecessary  #abelprinciples  #thecycledotdietcourse  #feedmetabolism  #feelgoodlookgood  #lookgoodfeelgood  #scottabelcycledietbook 
#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
#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
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 
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  👠👙💪🏼👊🏼
Post show food fullness 🥞🥓👀.
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Coaches orders to enjoy food for today. So I will do as asked. Then back to game time on Tuesday! .#foodallday #loveallthefood #spilling #refeeds #postshow #sofullbutworthit #nationals #offseason
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
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
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