Feeling healthy and happy > a number

power breakfast

Glute gains are getting real

Repost from @sam_xceedfit @TopRankRepost #TopRankRepost 🔥Do You Crave Sugary Foods or are you Just Not Eating Enough🔥 . . 🍭One of the biggest issues I see with people is their so called 'sweet tooth,' getting in the way of their goals. Personally, I don't restrict my online coaching clients from eating sugar, I'll just look for better ways to ease that craving. For example, fruits and protein powders can make a great sweet snack, without the repercussions of devouring a family size pack of M&Ms 🙈 . . 🍿However, very often people crave sugar because they aren't eating enough nutritious foods in the first place. If you don't eat enough your blood sugar drops. What happens then? Your brain says 'whoah I don't like this, give me a boost will ya!' . . 🍮So what's the quickest way of increasing your blood sugar; eating simple sugars (candy, soda, desserts etc.) You then get a spike in blood sugar. What happens after a spike? Yep, a crash again. And so the process repeats itself and you're on a one way road to diabetes (if this is a regular occurrence!) . . 🍗🍠Fact is, if you eat enough nutritious foods during you day (proteins, healthy fats, fruit and veg, some starchy carbs) your blood sugar will be more regulated throughout the day. You then won't need a sugar hit to spike up your blood sugar and energy. Not only that, if you're full from nutritious foods, you're full either way. No room for sugar 👍 . . 🍩Just to repeat, sugary, empty calorie snacks aren't the devil but its best to keep them under control if you want improved body composition. So next time you're craving sugar just think; have I eaten enough nutritious foods? If not, go eat some! Or have an apple dipped in protein powder mmmmm 😋😋😍 . . ❓Questions? Drop 'em below and feel free to share this information 🤗 . . #iifymfam #healthyfood #healthyeating #healthylifestyletips #fatlosstips #fatlossgoals #weightlossideas #weightlossadvice #diethelp #nutritiontips #nutrition #nutritioncoaching #caloriesburned #dubaifit #dubaifitfam #dubaifitness #dubaipersonaltrainer #dubaigymlife #dubaigym #dubaihealth #fitnessdubai #fitnessdxb #sugar #sweets #sweettooth

📌 Proven Supplements by @Bachperformance 📌
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👉Protein Powder:High protein diets help you build muscle on a bulk, retain muscle when losing fat, and stay full on your diet. - The only problem? -
With your hectic schedule it can be a pain to get enough protein throughout the day. Aim to get 1g of protein per 1lb of bodyweight. Keep a shaker full of protein powder in your car or gym bag to make getting enough protein convenient. -
👉Creatine Monohydrate: Creatine is a proven supplement that helps you build lean muscle, retain lean muscle on a diet, and improve strength and power.Recently, other studies have shown creatine to improve cognition, decrease mitochondrial aging, and potentially - ⬇️ the risk for alzheimer’s.
If you want to look good naked, get stronger, improve brain function, and basically rule at life, aim to get 5g of creatine monohydrate daily. - 👉Vitamin D
Vitamin D, technically a hormone is the most common dietary deficiency in the Western Hemisphere. Vitamin D decreases all cause mortality, improves immune healthy, testosterone levels, deceases cancer risk, heart disease, and diabetes. -
Basically if you want to look good naked and not die, you should take Vitamin D. I’d recommend supplementing with 2,000 IU’s per day and getting 20 minutes of sunlight (w/o sunglasses) each day. - 👉Magnesium: The 2nd most diffident nutrient in the western world, magnesium increases insulin sensitivity, improves mood, improves cognitive function, and decreases blood pressure. -
I’m sure you agree it would be best to look good naked, be smarter, have less stress, and better heart health, right?
In this case, magnesium should be in your diet. - 👉Supplements are tricky business but fortunately, these four are proven to improve your health, brain powder & help you look good naked.
- 👉Know someone who’s making it rain 💸on worthless supplements? send them here. . . #bachbuilt #ericbach #supplements #supplementscience #iifym #paleo #proteinpowder #creatine #creatinemonohydrate #magnesium #vitaminD #health #supplement #musclebuilding 
#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer dietingtips #mealplanning #mealplan (at Vitamin Shoppe)

OVERRATED FITNESS STUFF BY: CHICKEN @BACHPERFORMANCE.

Let’s be real, folks, we’re splitting hairs as both chicken breast and chicken thighs are good for you, but the deciding factor for me? Most chicken breasts taste like 💩 by comparison. . But chicken thighs 🤤? . They’re damn good and much cheaper. 👉Here’s how they match up:
A 3-ounce serving of roasted chicken thigh meat without skin has 180 calories, 22 grams of protein, and 10 grams of fat. .
 A 3-ounce serving of roasted chicken breast meat without skin has 140 calories, 26 grams of protein and 5 grams of fat. . So yes, thighs are higher in fat and lower in protein. But food is more than macros. .
Chicken thighs are higher in niacin, phosophorus, vitamin b-6, zinc, and riboflavin, all which play essential roles in your body. . Both cuts are good options and high protein foods.To be, the tradeoff in taste for more calories is well worth going with chicken thighs because they taste 💯 x better. . 👉If you’re concerned about eating too many calories? . Chicken thighs aren’t the reason you’re gaining fat. Quit getting white boy wasted and crushing chips, 🍩’s, and waking up face down on-top of a meat lovers 🍕every Saturday. .
👉NOT eating those foods plays a much bigger role in body comp. than picking chicken thighs over chicken teets.
. . #ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #pizza#supershake #weightgain #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #chicken #chickenthighs#bulking #bulkup ##chickenbreast #chickennuggets #chickenwings (at Zaxby's)

📌SHRED FAT WITH CHICKEN NUGGETS? By @strongeru📌
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You bet.
I was lucky enough to try these tasty lil’ morsels out a few months with @Mike Doela and the strongerU crew.
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👉Compared to the calorie bomb McNuggets at McDonalds, these Nuggets are just 46 cals and 8 grams of protein each.
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📍Save this recipe—you’ll happy once you’ve tested them out.📍
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❇️Know anyone who’s looking for healthy fat-loss recipes? Tag them here.❇️ - strongeru#recipes #recipe#healthyrecipes #healthyrecipe#healthyrecipeideas#healthyrecipeswithlove #macros #iifym#iifymacros #iifymrecipes #iifymcoach#iifymprep #iifymfam #weightloss#weightlossjourney #weightlossdiary#weightlosstransformation#weightlossgoals #weightlosssupport#crossfit #crossfitcommunity#crossfitmasters #StrongerU #fatloss (at Publix at Lake Oconee Village)

PICK A TRAINING SPLIT BY @BACHPERFORMANCE ALERT:There is no perfect workout.The best workout If you want to get jacked is one where you wont miss workouts & you’ll do the entire routine to completion, not change after three workouts because you read another infographic on IG. . 3x Per Week:Total Body Split.Total body workouts are great for beginners, fat loss, and general health. It's easy to integrate other training modalities (yoga, sprints, sports) around total body routines as most movements and muscles are hit during each workout. Sample workout: 1.Squat 5x3 2.Bench 3x6 3.DB RDL 3x12 4.Dumbbell One Arm Row 3x15 5.Biceps Curls: As many as you want, because biceps curls. . 4x Per Week: Upper Lower Split. Upper-lower splits allow greater training frequency for quicker learning and good gains in both size and strength.
Monday:Lower (strength focus)
Tuesday:Upper (strength focus)
Wednesday:OFF Thursday:Lower (volume focus) Friday: Upper (volume focus)
Weekend:OFF. . Upper (Pull focus) light) 5x Per Week: Bro Split. Best for more advanced lifters due to volume.Body-part splits are time consuming and impractical for busy people with fluctuating schedules because missing one routine throws off the flow of the program.
Monday:Chest. Tuesday:Back Wednesday:Shoulders Thursday:Legs. Fuckin’ do em. Friday: Arms/Abs . 6x Per Week: Push-Pull Split: The more often you train, the lower your volume should be in each workout…unless you’re on the sauce.Push days work the following muscles:quads,chest,shoulders,triceps, and abs. Volume must be lower on each day.
Pull days hit your hamstrings, glutes, biceps, lats, and traps.
Push sample:Squat 4x5, Bench 4x6, Dumbbell Shoulder Press 3x8-10, Dips 3x8-10. . . . #ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer #meatheadproblems #meathead #skinnyguy (at Harbor Club on Lake Oconee)