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@justdofit612

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Friend: Where do you get the motivation to complete so many sets of workout?
Me: Chocolate milk
Friend: What
Me: I get to drink chocolate milk after working out
Friend:
Me:
Friend: Incredible
Coco Lili: Home fitball workout (x)

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#throwback to a little over a year ago when I was living & eating healthy. Between school & working 18 hours a day I haven't been where I want to be. Today marks 6 months until my birthday and my goal to get back into the shape I was a year ago. Wish me luck👍😉
Instagram : Rebekahletch
Anon suggested a master-post of vegan products/brands for beginners, so here it is. *marks my faves.
Milk
*Almond Breeze (Almond milk. With some blend options (cashew & coconut) My personal favorite brand, Vanilla & Chocolate are amazing.) Also makes ice coffee and creamers.
Silk. (Soy, Almond, Cashew, Coconut milk options) Also makes ice coffee and creamers.
Califiafarms (Almond milk, coffee and creamers.)
Dream (Makes Hemp, soy, coconut, sprouted rice, cashew and almond milk)
Pacific (Makes a large variety of plant milks, included oat, hemp and more.)
So delicious (Almond, soy, coconut and blend options)
Cheese
*‘Chao’ by field roast- One of my favorites, the original blend is good enough to eat of the package, which lets be real, is rare with vegan cheeses. Have a variety of flavors.
*Follow your heart - My other go-to, the mozzarella is a fave.
Daiya- A lot of peoples favorites, a lot of different options and even make *cheesecake, mac and cheese and other stuff.
Go veggie- Not all the options are vegan, check for casein. Or just this skip this brand all together, it’s not even good. Makes good grated cheese though.
Kite hill- been on my to-try list for a while. Gourmet cheese and other pre-made products.
Tofutti- Cheese and other dairy products, good *sour cream, avoid the ricotta like the fucking plague.
*Teese- Makes good nacho sauce.
Vegusto- UK brand, was rated one of the best cheeses, never had - so nothing to add.
Violife- UK brand.
Cream Cheese
Daiya, GoVeggie, Tofutti, Fyh, Trader joes, Kite hill.
Sour cream
*Tofutti, Fyh,
Salad Dressing
Fyh, Daiya, Annies
Butter
*Earth Balance
Mayo
Vegenaise by fyh, *Hellmanns, *Just Mayo, Earth balance
Yogurt
*Silk, So delicious, Daiya, Almond dream, Kite Hill, Wholesoy&co.
Ice cream
*So delicious (sooo many options, including sandwiches etc), Coconut bliss, *Ben & Jerrys nondairy line, *Purely decadent, Amy’s, Tofutti, Some flavors by Talenti, *Fomu & more.
Veggie “eggs”
follow your heart, The vegg.
Faux meats
*Beyond meat, *Gardein (if you want to trick a omnivore use those two brands haha, especially bm), Tofurky, Lightlife, Boca, Field roast, *Seitan.
*Earth balance makes good bagged snacks like vegan cheese puffs, popcorn and cheese-its.
I know I missed a lot, and probably a lot of brands from other countries, can add to the list if you want!!! I also know you can make any of these things at home, healthier and cheaper, but hey they help a lot of people transition and a lot taste rly good so -shrugs-
So, I've gotten several questions about carb cycling before,
And I think this article explains it really well. So if you’re interesting in carb cycling for fat loss, this is a good way to start manipulating your diet and getting the bod you want. :)
Some valid points to remember:
Never eat carbs late at night, opt for protein instead.
Eat the majority of your carbs early in the day and at the post-workout meal, tapering off on them as the day goes on.
Always use carbs from clean foods not junk foods of course.
These are the best sources of clean carbs to use when dieting in general, and when cycling carbs:
Baked Potatoes
Yams
Sweet Potatoes
Brown Rice
Oatmeal
Cream Of Wheat
Grits
I do not eat bread of any kind, or dairy products when dieting, and I recommend that you don’t either, to help optimize fat burning.
Etc. Etc. Read the article!!

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The Carb Cycling Series
This is what a Moderate Carb/Moderate Calories (Wednesday, Saturday and Sunday) day looks like:
Meal 1: 120 g of any lean meat, 3 egg whites, ½ cup of oatmeal
Meal 2: Protein shake
Meal 3: 200 g of any lean meat,150 g of sweet potatoes, 1 cup of vegetables
Meal 4: Protein shake
Meal 5: 200 g of any lean meat, 1- 2 cups of vegetables
*Notice how sometimes i juice my veggies because i hate eating salads :)
*You can replace the oatmeal from meal 1 with a serving of any complex carb, like brown bread or cereal (for example, i chose granola for this meal). Same for meal 3, you can replace the sweet potatoes for a serving of any complex carb (½ cup of brown rice, like i did, or one serving of pasta).
*You can schedule any kind of workout on this day
Check out Low Carbs/Low Calories - High Carbs/Moderate Calories
So What’s The Deal With Carb Cycling?
Can carb cycling help you lose fat? YES
Many of the clients that I work with ask me about this subject. As many of you know, my journey to getting healthy and lean included a battle with carbs as I was once terrified of them. Once I began to include carbs into my diet, I noticed DRAMATIC results…my waist line shrunk, I had tons of energy to put into my workouts, which translated into better results, I could think, remember, concentrate and my dreams came back during sleep. Not only that, but eating carbs made my life and relationship to food improve so I actually enjoyed eating food and no longer felt restricted. That meant no more binging or emotional eating. It was a total and complete win-win!
So what’s the deal with carb cycling? I know that many of my readers are working on fat loss and this is an amazing bodybuilding technique that can be used for a MAXIMUM of 3 Weeks to accelerate fat loss. If you carry this practice on any longer, you will begin to lose lean muscle tissue and this could lower your metabolic rate meaning that you will have to eat less to burn more and that goes against EVERYTHING we have been learning on creating a healthy lifestyle.
Although I no longer practice this because I am at my ideal weight/body fat %, I have tried it before and I do recommend it to my clients for a short period of time. This also a great technique before a show, photo shoot or big event.
I also ensure that my clients NEVER go below a 30% carb intake even on LOW DAYS and carbs are always low-glycemic varieties such as brown rice, quinoa, sprouted grain breads, whole grains, etc.
I thought I would break it down for you and so I would like to share one of my favourite articles on the topic so that you can get a better understanding of carb cycling.
- By Jessica Hershberg
Interest in carb cycling diets is on the rise because of the appeal of being able to eat cheat foods and still lose weight quickly. Carb cycling involves eating low carb for a period of time followed by a day of increased carbohydrate consumption. Learning to carb cycle may help speed weight loss and prevent you from dropping your diet when you slip up and cheat.
Benefits
Carb cycling has many benefits over a strict low carb diet. Psychologically, it can be easier to eat low carb when you know you can have a high carb day every few days. Allowing yourself to enjoy your favorite high carb foods every few days can strengthen your willpower for the days when you eat low carb. Carb cycling can also be a great fat loss tool. Eating low carb teaches your body to burn it’s own body fat for fuel instead of relying on dietary carbohydrates. Once your body increases it’s ability to burn fat, your occasional high carb days won’t derail this ability and you will lose weight. Cycling carbohydrates also regulates hormones related to hunger and allows your body to restore it’s muscle glycogen stores. This can be helpful if you are an athlete, as glycogen is necessary for exercise. Protocol
There are a couple of different approaches to carb cycling. One of the most popular is to eat low carb five days a week and high carb on two days of your choice. The days can be back-to-back or separated by a few days. Your carb intake on high carb days should not exceed about 50 percent of your daily calories, and your calories on those days should be right at about the level that a weight loss calculator suggests for maintenance. On your lower carb days, your carbs should be zero to 50 grams a day and your calories should be lower than on your high carb days.
Examples
For a 160 pound female, your carb cycling diet may look like this:
Monday: low carb, 1,150 calories, 0 to 50 grams carbs maximum
Tuesday: high carb, 1,950 calories, 243 grams of carbs maximum
Wednesday: low carb, 1,150 calories, 0 to 50 grams carbs maximum
Thursday: low carb, 1,150 calories, 0 to 50 grams carbs maximum
Friday: low carb, 1,150 calories, 0 to 50 grams carbs maximum
Saturday: high carb, 1,950 calories, 243 grams of carbs maximum
Sunday: low carb, 1,150 calories, 0 to 50 grams carbs maximum Use an online calorie calculator to determine how many calories you need to maintain weight based on your age, height and weight. That is your calorie count for high carb days, with no more than 50 percent of calories from carbs. On low carb days, aim for a calorie count that will create a 1 to 2 lb. loss every week with no more than 50 grams of carbs per day.
Considerations
You will have best results if you stick to healthy foods as much as possible. Try to choose lower glycemic index carbs for one of your high carb days and higher glycemic foods on the other. This allows you to enjoy all your favorite foods but also encourages fruit and vegetable intake instead of getting all your carbs from less healthy sources such as sugar and white flour. Lower glycemic index carbohydrates have been shown to be better choices for weight reduction than high glycemic carbs, according to a study published in March 2007 in the American Journal of Clinical Nutrition.
Potential
Finding success with a carb cycling diet plan can mean letting go of the idea of dieting and feeling guilty about low willpower and slip-ups that often cause people to give up on their diets. Realizing that eating cheat foods can actually help your weight loss efforts is the first step in getting off the yo-yo dieting cycle.
Learning to eat in a way that satisfies your cravings and supports fat loss and lean muscle gain is the key to changing your body composition for good, and carb cycling can be a good tool to use to find dieting balance.
This is some additional information that I think you may find useful:
Low-Carb Days
According to the Mayo Clinic, boosting protein and fat on low-carb days increases satiety, which may result in a reduction in calories and promote fat burning. Muscle and Fitness recommends keeping carbs between 100 and 125 g on low-carb days.
High-Carb Days
High-carbs days not only augment the metabolism, but they also give a psychological break from low-carb dieting. According to Muscle and Fitness website, eat between 400 to 500 g of carbs on high-carb days. On these days, decrease fat intake a bit to prevent calories from going too high.
Choose Low-Glycemic Carbs
Research published in the “American Journal of Clinical Nutrition,” cited that choosing low-glycemic carbs resulted in a greater loss of body fat compared to those eating high-glycemic carbs. While carb cycling, choose low-glycemic carbs, such as brown rice, quinoa, apples, rye bread and broccoli.
Slow Cooker Tomato, Kale, and Quinoa Soup
“Comforting, nourishing and healthy made in the crockpot. Even the quinoa gets cooked right in! 214.2 cal/serving.”
Great image by Vegan Street.

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Whole Grain Chai Waffles
Alright here I go. Downloaded the BodyWeight burn videos and bought some new pre workout supplements. Hopefully I'll have pictures to post during and after the 12 weeks are up!