Currently I have started week 7 of this shredding process. So far things are going very well, but last week I started to get some cravings. This is not a problem, because as long as it fits within the macros it's all possible! I do notice that it's going better every year, you get to know your own body better and better, but you can also make up a lot by just looking at your own body composition after 3,5 years of tracking macros 😏
My current stats:
- Length: 185cm - 6’1.
- Weight: 82.5kg - 182lbs (already lost over 6kg - 13lbs).
- Fat percentage: Around 11% (Started at exactly 14%).
So, I already lost around 6kg and 3% fat. There are still about 5/6 weeks to go and my goal is to finish around 8% fat. There are a lot of shoots coming up, so now there is no time for games. The end is almost in sight and the motivation is still very high. Let's keep pushing and reach our best shape ever! 📈
This will also be my participation to become a part of the @fit_kalender_benelux !
(Intensity + consistency) x (recovery)
New phase tomorrow.
Readying the tools.
41641 hour ago
„You can be the ripest, juiciest peach in the world, and there's still going to be somebody who hates peaches.“ - Dita Von Teese 🍑 - mein Lieblingsquote und ein kleiner #reminder zum Montagabend für euch✨
19.5 what have you done to me! 🤢 My arms are still shaking. What a devastating workout. If I have learnt anything it’s that I need to learn that butterfly technique. Thrusters my pacing was great. 5 reps then quick shake then 5. Got through them fairly quick. Chest to bar pull-ups on the other hand. Absolutely crumbled. Just don’t have the technique to be efficient at them🙄.... On a positive note I gave it a bloody good go and was only 6 pull-ups from finishing within the time cap!
So that’s it then, the open is finished and it’s been an eye opening 5 weeks of workouts. I’ve had a great time and put some good work in. It’s highlighted weaknesses to work on and given me more motivation to work even harder. If you competed I hope you got the results you hoped for and use it as progression to smashing your goals!
🌎🌟 Exercising First Thing In The Morning: No, contrary to what may be popular belief, fasted cardio or morning workouts are not JUST for competitors or those in prep for something. It’s not even just for someone looking to lose weight, or just improve cardiovascular health. It sets the tone for the day. Metabolism gets a little bit of a jumpstart, endorphins are released so you feel good and in a better mood, mental focus and clarity are heightened, and if you do it outside, you get some vitamin D that is so vital. Start setting your tone for the day right. No you don’t have to go right to the gym and move heavy poundage first thing when you wake up, I always advocate having some food in your system before anaerobic activity. But make sure you get MOVING!! Mind, body, and spirit will thank you.
“Where Champions Are Made”
1010 East Busch Blvd
Tampa, FL 33612
1139 seconds ago
After the gym I’m usually so hungry!! So one way for me to stay on top of my veggies is creating these amazing salads.
This blend consists of the following: Raw chopped kale/spinach, shredded red cabbage, roasted red peppers, corn, mushrooms, fried chick peas, crumbled blue cheese yellow raisins and 1 cup of shredded steak. Try your own!
🚨IF YOU'RE LOOKING TO BUILD MUSCLE DM ME w/ THE MESSAGE: "I'm ready to build muscle"🚨
MACROS 101🍔 by @physiotrition .
🍌Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive and strength-based sports use your anaerobic system, which relies on carbohydrates in the form of glycogen. A high carb diet, therefore, can enhance performance (Cook et al., 2007). As well as this, high glycogen levels are associated with higher levels of muscle protein synthesis and lower levels of cortisol (Howarth et al., 1985, Costa et al., 2005). Carbohydrates normally make up the remainder of calories following the calculation of fats and protein, but anywhere from 2-6g/kg is adequate, with the higher end being more towards those with intense exercise demands🤙
🍖Protein’s main role in the is for growth and repair, but it also plays a major role in enzymatic activites and can be used for energy (gluconeogenesis). In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy (Morton et al., 2017). Of course, you can eat more than this and I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite, which can be a big help to those with massive appetites💪
🥑Fat is often seen as the evil of the macronutrients, but it is vital for optimal endocrine function (Bhathena 2006). The endocrine system is responsible for the production of HGH and testosterone, which are key for muscle growth and maintenance (Storer et al 2003). It also acts to help absorption of fat-soluble vitamins such as A,D,E &K. Helms et al. (2014) carried out an extensive review on this subject.
Second Session Done💪 I realized I'm always shirtless lol something different but on the real, I'm serious when I said I'm going to go get that Arnold Classic type Aesthetics, Hard work and Dedication #NOspaghettiArmsMovement
➡️ FIND YOUR IKIGAi ⬅️
Adapte de ce genre de méthode chinoise, je vous purpose d'essayer de commencer votre ikigai, vous ne le trouverai peut être pas dessuite, du moins pas demain ni après demain, tout dépent de chacun.
Réellement faite l'exercice cela vous permet d'apprendre à vous connaître, essayez....
Qu'aimez vous dans la vie
Dans quoi êtes vous doués
Qu'est qui vous permet de gagner de l'argent
Comment pourriez vous aidez le monde
Lots of welcome packages = lots of new members reaping the benefits of their AP membership!
We LOVE helping you all save big £££ 👌🏼
112 minutes ago
INSULATED, FLEXIBLE, AND BUILT TO LAST - ThermoFlask Insulated Stainless Steel Water Bottle, 18 oz, - Meets your everyday hydration needs in one container - SLIP-FREE GRIP + INSULATION INNOVATION #ad . ⛓ See all Links in My Bio ⛓
012 minutes ago
313 minutes ago
Shout-out to the women who support each other and lift each other up.
Seriously, one of the best days of my life was realizing that other people are not my competition.
Other women are amazing allies, support systems, coaches, mentors, FRIENDS.
It’s still hard these days
- to find other women who don’t see you as their competition
- to find women genuinely interested in relationship versus a form of transaction
- to find women who understand and give you space to be your unapologetic, messy self
But they are out there!
Keep looking, and more importantly, keeping BEING that woman to others.
🌺 🌸 🌹
A flower does not think about competing with the flower next to it, it just blooms.
Tag your girls