Started a new high volume hypertrophy program that i'm going to be trying on this bulk. i wrote it myself so if any pros think it sucks let me know.
doing push/pull/legs but a little differently i'm doing 3 push pull days a week. on the same day. i took a lot of the accessories out but biceps.
my first 2 push pull days are
5 sets flat press 60 to 70% of 1rm
5 sets standing ohp 60 to 70% of 1rm
50 pause at the bottom full stretch pullups 5 sets of 10 or more i just get to 50.
5 sets penlay row 60 to 70% of 1rm
push/pull day three is
is the same with 5 sets of each ez-bar curl 75% 1rm and dumbell lateral raises 60% 1rm
this is a start the volume will increase as the move through this mesicycle adding reps or sets to add volume over 5 to 6 weeks
the other two days are maintenance leg days squat, deadlifts and hip thrusts so i can focus my recovery on the upper body.
Blueberry & banana chia oats 🥣 its super important to start the day with something wholesome and energising that makes you wanna jump out of bed, you gotta be excited to have it 😁 i swear, i actually don’t stop topping up my oatmeal with peanut butter until there is nothing left... 🥄🥜 the amount i have consumed in the last week is close to record numbers, no joke! im being deadly serious!!! if anyone wants to provide me with a lifetime supply of the godly nut butter, help a brother out and lets make it happen 🙏 you’ll find me here drooling over this mouthwatering mess in the mean time! 🤤
details: oats, chia seeds, flaxseeds, @vivolife maca, lucama, blueberries, banana, raw homemade granola, a dash of @provamel almond milk and @picspeanutbutter
First time making chia pudding 🍯 and i gotta say i’m a fan 👌🏽 made this up last night so i could have something quick and satisfying this morning! anyone got any weekend plans?!
details—> 1 cup almond milk mixed with 3-4 tbsp chia seeds, 1-2 tbsp honey, pinch of salt & cinnamon. set that in the fridge overnight then topped it w/ banana, frozen blueberries, @traderjoes seed & ancient grain mix & some raw almond butter
Stick it out and get your award.💪🏽🏆💕 #roadtomynaturalprocard •
Super excited to be apart of this event on thursday, september 27th from 4-7pm!
the event is free but you must register for tickets!
stacey will be there with tons of samples for your tastebuds🤗
link is in bio!
Foodie friday baby—> i just cannot resist. 😬personally i believe food is meant to be enjoyed!.
and a part of your journey to finding balance.
with that being said here’s the easy & colorful recipe for guacamole ⬇️⬇️.
ingredients —> avocado, tomato, cilantro, small jalapeño, lime, salt (sea salt or pink himalayan) & guac season packet if desired!.
peel the avocado.
chop/add jalapeño (suggest to wear gloves.).
squeeze lime juice all into the mix!.
(add in guac season packer at this time of desired.).
mix all together!.
fun fact—-> guacamole (and avocado) turn brown quickly, due to the process of enzymatic browning! 🤓 polyphenol oxidase is the enzyme that sends the process into rapid development!!.
how to keep the guac green? #1 restrict the amount of air we expose the guac to. #2 smooth down & pack together, squeeze like juice in a nice layer coating the top of the guac! (citric acid in lime lowers the ph level and slows the browning!).
then lay the cling wrap directly on the guac, restricting all air exposure. once covered wrap completely until totally sealed! refrigerate and let it all marinate!.
finally!!! enjoy!! i personally add mine to lundgren’s orgainc jasmine rice and too with buffalo sauce 🤤.
i added in two small videos. one shows how to peel the avo and the other is about mixing & adding flavor!!
Pas de bras !!
pas 2 🍫 😋 #flexibledieting .
Chicken, spinach, cabbage, bacon, and random crispy things. i’m lucky enough to get to cook lunch (aka main meal) at home most days. this has been instrumental in keeping my cut going smoothly. for this cut, i’ve been dieting for four weeks on & then maintaining for four weeks. i’m about to finish my second cutting month (and start maintaining). i’ve lost 13 lbs. one of the reasons for maintaining between short cuts is to stop my hormones from freaking out. i don’t want to end up bingeing from being in a deficit too often. i’m only in a 500 calorie/day deficit, but that’s enough to f**k with me if i do it for too long. if you’re concerned i’m not eating enough, let me stop you. i’m eating 300 g carbs, 140 g protein, and 80 g f*t daily. . #iifym#iifymgirls#macros#flexibledieting#lunchathome#bodybuilding#powerlifting#fit#cut#diettalk#porkchopofpeace
Surprising you all with some non pumpkin #foodfinds for me this week ! i swear if you read till the end you’ll see my message beyond the new food finds . we got me a @kraft_macandcheese with grilled chicken and carrots (cuz sometimes yo girl lazy 🤷🏻♀️), a new @kashi french toast cereal because i need to challenge myself with “non safe” foods and switch things up ( i get too comfortable with foods and hate change , random fact 🤫), a @eatbobos chocolate peanut butter toaster pastry (omg like a pop tart but healthy🙌🏼🙌🏼), a stuffed peanut butter and oat bar by @eatbobos (they had so many flavors omg ) and the new @kindsnacks chewy bar for kids (cuz who doesn’t like kid food???) —-> one thing i promised myself to do more was change up my foods and routine because i get so used to something to the point i develop a fear of changing my foods. change is one of the hardest things for me, due to my type a personality and guilt that i feel after. but i know in order to change and grow for the better i need to challenge myself more , which means pushing myself. being uncomfortable. until it becomes a new norm ❤️ i am not ashamed to share my weakness because i’m a work in progress and not perfect and i’m starting to be ok with that !!!
#selflove#eatforabs#eattogrow#eattolive#healthyeating#healthylifestyle#balance #fitfood#foodisfuel #fitness#fitlife#fitfam#intuitiveeating#recoveryispossible#recoveryisworthit#strongnotskinny #fitness#cleaneating#beyourbestyou#bodybuilding#girlswithmuscle#girlswholift#flexibledieting#cleaneats#healthy#gymlife#healthy#food#cleaneats#foodfinds
Everyday we get beautiful women come to us wanting to lose body fat. absolutely nothing wrong with this. we are entitled to see what our bodies can do no matter what stage we choose. the question: have you earned the right to lose body f*t and are you mentally ready?
𝐓𝐡𝐞 𝐭𝐫𝐮𝐭𝐡 𝐚𝐛𝐨𝐮𝐭 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬:
▪️ healthy, nourished bodies lose body fat. eating 1000 calories a day, surviving on sugar free jello & lettuce is not a balanced diet, nor a protocol to set you up for a successful f*t loss phase. you need to work on yourself for months to get your calories up & your body functioning like a normal human being.
▪️ all your systems should be in check before considering diving into a cut: your metabolism, your hormones, your mindset, your stress level.
▪️ ladies, your period is like your internal gauge your body is functioning properly. if you’re not having a period that is the biggest red flag. did you know your body can conserve 30,000 cal/year by not having a period. why? if your body takes away a natural process to conserve energy, that’s called survival because reproducing is not a priority. this also goes for down regulating your metabolism, your thyroid, & your s*x hormones.
▪️ your metabolism is not one singular thing like your brain or your arm or your liver. your metabolism encompasses everything it’s everywhere. your brain, your digestive system, your reproductive system, they all contribute. it will adjust to low calories and this is when you plateau. we can’t cut you any lower as a coach when you come to us eating 1200 calories a day.
▪️ your body will not respond to a cut if you have not properly taken care of it before hand. this could take months or even years. it’s main priority is keeping you alive & it gives two f***s that you want to have abs & look good in a bikini.
swipe left for signs you aren’t ready to jump into that f*t loss phase & things to help you be successful. you have to do your homework & earn the right to abs. ✨
love y’all, i’d love to hear your thoughts👇🏻
(this is replacing the #carrotgate2018 photo because accidentally using a p*****c vegetables wasn't my goal. ya girl just wanted to talk about macros. parts i & ii are up on the site - click the link in my bio to check em out!)
i've been sharing in my email newsletter all about the pros and cons of counting macros and how to figure out if it's a good, effective approach for you and your goals. (not familiar with macro counting? check out the link in my bio to read about what the heck macro counting actually is.)
personally, i don't count macros. i don't count calories. i don't really count anything. i maintain my weight without counting, and i didn't count anything when i lost weight a couple years ago.
in high school, when i desperately wanted to be thin, i counted calories and f*t grams. i was meticulous, and i was miserable. coincidentally, i was still an average-sized kid and not glamorously thin like i had hoped to become.
that season of life is not one i look back on fondly, but i did learn skills that i've carried with me since then, even though i've abandoned the practice of counting calories, macros, or anything else. being aware what is in the foods that i'm eating allows me to make informed decisions even as i eat eat her intuitively. and for me, that freedom is preferable to being able to more finely tune my diet/weight with tracking macros. the pleasant bonus is that i'm leaner, stronger, and much healthier than i was when i was counting calories and f*t macros.
so bottom line: i've been able to get the results i want without tracking, and i prefer that to meticulous tracking, for both practical reasons as well as mental health. it works for me, just like counting macros works really well for lots of people i know.
what's your approach?