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Do you do intermittent fasting?
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πŸŽ₯ new youtube video just went live (link in bio) πŸ‘‰πŸΌ full day of bulking (4000kcal) with a little real talk/science behind the truth about being shredded (a few old physique videos/pics from my noob days when i was literally a stick insect) and going over a new addition to my supplement stack.
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ever since i’ve uploaded my days of eating, a lot of you have asked me why follow if when it likely isn’t the most optimal diet for muscle gain? as you will see in my videos, i train fasted and don’t break my fast until the afternoon therefore, as i have already discussed the science behind if in previous posts (may try and get a video done on it as well), let me just say it as it is from my perspective.
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intermittent fasting is nothing but a time schedule, a time schedule that allows for bigger meals = increased satiation = increased adherence = longer term results, but! it’s not magic and definitely not the only way to structure your diet, just a possible option that may be suited to you.
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for my (and many others out there) lifestyle, if works perfectly as, it allows me to get up early, b**g out my workout, snack (or fast) while i tend to some more “important” work in the late morning/afternoon and then break my fast. is it optimal? no and if you wanted to make it more optimal you would ideally break your fast first and schedule your training later on in the day as by training fasted you will likely compromise performance but again, practical > optimal.
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anyway, enjoy the video and let me know what you think, hit the like button and subscribe to show your… πŸ₯” some ❀️.... also, as with every upload, the usual subscriber giveaway still applies.
15 414 14 minutes ago
Oats starting to get boring?? i got you... peanut butter chocolate oats w/ caramelized banana 🍫🍌 absolute game changer. πŸ˜‚ hope you guys are having a good week!

details—> oats cooked with some cashew milk, maple syrup & salt on the stove. once cooked i stirred in 2 tbsp powdered pb, coconut yogurt & some @revere dark chocolate protein. i then topped it with some caramelized banana (cooked in coconut oil), pb & chocolate chips
97 2,069 4 hours ago
Can you spot the difference? a few tweaks can really add depending on your goals! πŸ’ͺ
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reminder for weight loss, you need to be in a calorie deficit; for muscle gain, you need to be in a calorie surplus; and for maintenance, you need to be at a caloric maintenance level.
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i recently switched from being on a slight caloric deficit for 2 months in order to lean out, to a slight caloric surplus to do a lean mass gain (booty haha) for a while.
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i kept protein high and increased my overall carb intake. adding whole, nutritious carbs is a great way to help put on muscle, especially if you’re more active. to stay lean, i try to limit my servings of fruit to 2-3 servings and the rest of the carbs comes from starchy carbs.
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in this photo, i added 1 cup potato, 2 rice cakes and a banana for an extra 400 calories. you can see how adding or subtracting a few details here and there can help you hit your goals!
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i hope you find this helpful!
xoxo
amanda .
p.s. make sure to check out my 101 healthy snacks ebook link in bio! (http://www.101healthysnacks.com)
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#cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #determination #healthylifestyle #active
42 1,706 20 minutes ago
Final days of my mini cut βœ‚
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little over 4 weeks mini cutting and that's a wrap! i did 3 weeks of intermittent fasting then switched back to normal this week as i wasn't very motivated to workout in the evening. calories are on the low side but its only been a couple of weeks of that, and with no mindless snacking, overeating or binging i'm happy 😊
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πŸ”Ήpreworkout: banana (its a small banana lol)
πŸ”Ήbreakfast: egg white oats with strawbs, vanilla @myproteinau whey and @myproteinau rice protein pb
πŸ”Ήlunch: youfoodz meal
πŸ”Ήsnacks: hazelnut cacao @purabon protein ball and mango @yopro
πŸ”Ήdinner: butter chicken (@pataksanz ), cauliflower rice and steamed veg
πŸ”Ήdessert: mini tub of @twistedyoghurt
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total: 1665 cals: 152c 51f 148p (27g fibre)
*please note: my calories/macros are specific to my goals and preferences*
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πŸ“Έ@em_wizzfit
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#mealprep #protein #fooddiary #wholefoods #fitspo #healthylifestyle #iifym #nutrition #myproteinau #iifymgirls #foodprep #healthychoices #eatclean #macros #fitfood #flexibledieting #cleaneating #healthyfood #fatloss #weightloss #fatburning #fatlossfoods #eatclean #fulldayofeating #igfeed #igeats #fdoe
11 2,376 4 hours ago
βœ–οΈdas ziel fest im blick. | anzeige
um großes zu erreichen, muss man nicht zwangsweise jeden tag großes leisten. vielmehr muss man tag für tag die kleinen schritte gehen, sich an den verdammten plan halten und ihn auf keinen fall aus den augen verlieren.
übrigens hab ich heute das erste mal die 89kg durchbrochenπŸ’ͺ🏽und das trotz öl & käseπŸ€”
vervollständige den nächsten satz: ist das......?🌝
#cologne # teamrocka #iifym #aesthetic #ripped #naturalbodybuilding
41 1,099 1 hour ago
Excellent post by @sarah.j.murphy showing my top 3 animal protein sources.
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the info here is for 100 grams. chicken is the leanest while both salmon and steak are higher in fat. a mistake that people often make when they first start tracking macros is they view a specific food as a protein source only and forget that there are other macros that come along with it. these are all great protein sources but salmon is also a f*t source as well. there is nothing wrong with any of these but when you track macros, you have to track all of the macros and not just the one that you’re primarily eating the food for.
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#food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday .
πŸ‘‰πŸΌ follow @prodiettips & @profitnesscircle for more daily tips πŸ‘ˆπŸΌ
75 2,311 9 hours ago
Get you a plate that can do both.
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πŸ•+πŸ₯¦=🀯
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swipe for the infamous protein pizza recipe and click the link in my bio for my frozen-to-roasted vegetable recipe or go to https://masonfit.com/roast-frozen-vegetables/ (you’ll also find some of the pan roasted vegetable recipes i’ve done for @strongeru recently)
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a big limiting factor for eating more vegetables is the notion that buying/prepping them is difficult. i wanna make it ez-pz for you.
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p.s. you can use joseph’s lavash bread instead of the flatout if you’d like. i think it might be better, but i remain undecided.
8 505 2 hours ago
Life is fun when you’re bangin buns... wait πŸ€” i mean like is fun when you’re eating some hot chicken from @banginbunschicken 🀀πŸ”₯πŸ”
25 1,161 2 hours ago
Helllooooo lovelies!!!! πŸ˜†πŸ’œπŸŒˆπŸŒŸβ£β£β£
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doms is real today, so it's a rest day for moi! taking days off can be super annoying, as i don't know about you guys, but i just sit around wanting to get to the gym all day πŸ˜­πŸ‘ŽπŸΌ buuuut.. it's sooooo necessary to recover properly to get back in there and smash it again and make optimal gains!! also, i guess it just means i've been training well and pushing myself, which is always great!!! listen to your body πŸ™ŒπŸ»β£β£β£
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what are you guys training today? πŸ’›
71 850 5 hours ago

@j.fitness.x

j.fitness.x
Happy h**p day πŸ’›
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3 years between these pictures... hella lot learnt, hella lot of weight training.. compound movements (squats, deadlifts, hip thrusts πŸ‘), progressive overload (putting your muscles under a greater strain than normal. e.g. - increase resistance, reps, sets & training volume πŸ’ͺ🏼) & a hella a lot of food & carbs πŸ™ŒπŸΌ
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no matter how far you are into your journey, you are constantly learning & making mistakes. the only person you should compare yourself to is yourself to realise how far you’ve come πŸ’ͺ🏼
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#transformation #personaltrainer #pt #fitnesslifestyle #fitnesslover #bodyfit #gymmotivation #gymgirls #strongnotskinny #fitnessmotivation #fitspo #gain #nopainnogain #fitlife #fitnessaddict #getstrong #girlswholift #workout #trainhard #gains #strong #iifym #eattogrow #gymlife #edrecovery #bootybuilding #mentalhealth #myprotein
17 116 1 hour ago

@ketosiseats

ketosiseats
Pork ribs with sf bbq sauce and almost loaded cauliflower 🀩
1 0 just now

@ubershape_nutrition

ubershape_nutrition
Stuck on what to cook? we have you covered? 🌟thermo-mix mexican chicken 🌟

mexican spice:
1 teaspoon chilli powder (add more if you like)
1 teaspoon garlic powder.
1 teaspoon onion powder
1⁄2 teaspoon dried oregano.
2 teaspoons paprika.
1 1⁄2 teaspoons ground cumin.
1⁄2 teaspoon sea salt.
1kg chicken b****t
1 x can of corn
2-3 fresh tomatoes
5-10 mushrooms

1. place chicken b*****s into varoma dish. put varoma in place and steam 25mins/varoma/speed 2. ensure chicken is cooked through and allow to cool. place cooled chicken into mixing bowl with mexican spice and shred for 7 seconds/reverse/speed 4.

2. cut the asparagus to fit into your steamer basket. cover and steam until the asparagus are bright green and tender, but still somewhat crisp, about 6 to 8 minutes for thick asparagus and 3 to 5 minutes for thin asparagus. remove from the steamer and season with salt and pepper.

3. adjust oven rack to centre position and preheat oven to 180°c. toss mushrooms with olive oil and season with salt and pepper. transfer to a foil-lined rimmed baking sheet and spread into an even layer. spread thyme or rosemary sprigs on top of mushrooms.

4. cut up fresh tomatoes and add to the can of corn.
5. assemble on the plate with sliced avocado, shredded chicken and mushrooms. enjoy!!
1 0 just now

@beyondnutrition1

beyondnutrition1
Homemade chilli con carne with french stick baguette slices which have some light spread on them 😊. macros for this meal are- 589 calories, 58g of carbohydrates, 54.6g of protein, 13.7g of fat. #homemade #chilli #concarne #hot #spicy #frenchstick #baguette #light #nutritious #macros #healthy #delicious #tasty #protein #fibre #vegetables #fruit #vitamins #lean #highprotein #micronutrients #yummy #dinner #iifym #nutrition
0 1 in a minute

@isitworthyourmacros

isitworthyourmacros
Nabisco chips ahoy! s’mores cookie: 0.5g protein // 10.5g carbs // 3.5g f*t // (per cookie pictured)
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this s’mores cookie was a chocolate chip chips ahoy cookie with marshmallow chips and a chocolate center. i think they would have been better off doing a chocolate cookie with a marshmallow center. i think the normal cookie base was supposed to be the graham cracker, but let’s be honest, the chocolate and marshmallow is the best part of the s’more. these cookies tasted eerily similar to s’mores poptarts. i think i like the poptarts better, though. i think it’s because i didn’t get much marshmallow flavor from the cookie. i’m a s’mores schnob, and this cookie just didn’t meet the mark for me.
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taste:
compared to s’mores: 5/10
compared to other s’mores flavored treats: 5/10
in general: 7/10
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is it worth your macros?
eh 4/10
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#iifym #ifitfitsyourmacros #isitworthyourmacros #foodie #macros #macronutrients #flexibledieting #foodisfuel #macrofriendly #foodreview #chipsahoy #smores #bodybuilding #healthyfood #fitness #fitspo #fitspiration #fitnessinspiration #helathylifestyle #fitfam #iifymwomen #protein #lowcarb #weightloss #weightlifting #fatloss #iifymfood #iifymdiet #girlswholift
0 3 in a minute

@neko_snacks

neko_snacks
House foods - tonkari corn (caesar salad)
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πŸ“– review πŸŸπŸ‘€
japan's answer to the american bugles. these were pretty awesome. i know these would match well with a few beers!! πŸ˜‹ they were super scrummy and the box provided just the right amount, in other words plenty. no idea if these ones are easy to find now as i had these last year from wow box subscription box that'd showcase limited/new snacks from japan πŸ‡―πŸ‡΅
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🎯 @wowbox_jp
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#junkfood #snack #instagood #foodie #foodporn #foodiegram #foodexplorer #foodreview #fitfam #iifym #macros #flexibledieting #foodbeast #eeeeeats #forkyeah #buzzfeast #eatfamous #carbs #getinmybelly #munchies #foodpic #chips #crisps #tonkaricorn #japanese #γ¨γ‚“γŒγ‚Šγ‚³γƒΌγƒ³ #grilledcorn #caesarsalad
0 0 in a minute

@jimmy_hsia

jimmy_hsia
Stay hydratedβ˜€οΈπŸ’¦
@myproteinse “jimmy30” link in bio.
#sumo #knubbe #powerphysique
1 1 in a minute

@kingofthelifts

kingofthelifts
The big man is getting to work on prep for the us raw nats! what will he squat?
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powerlifting content updated daily!
#kotl #kingofthelifts -
regrann from @optimusprime_334 - road to raw nationals 2018!! putting in work to be better everyday!!
1 34 1 minute ago

@hazfitness_

hazfitness_
Fancied a snack so why not have breakfast muffins at 9pm?! 🐣 easiest things to make ever if you want a change from omelettes also perfect for meal prep on the go. whisk all together and bake for 25 mins at 180.
- 6 eggs
- 1/2 cup milk
- salt & pepper
- cooked bacon
- onion
- tomato
- cheese
- or any filling ya like

they may not look 10/10 but my dog does ♥️ #nofilter
2 11 2 minutes ago

@urbantrainingpt

urbantrainingpt
What @nurun.nahar gets as a part of her circuit for trying to give me s**t πŸ˜€ great work in her session tonight though πŸ™ŒπŸ™Œ www.urbantrainingpt.co.uk
2 6 1 minute ago

@a_p_r_a

a_p_r_a
“pensar en positivo no te asegura el éxito .... pero aumenta la probabilidad de conseguirlo”.
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#sisisi πŸ’ͺπŸ’ͺπŸ’ͺ.
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ahora pienso totalmente en positivo, diciendo que si me voy a comer todo πŸ˜‚πŸ˜‚πŸ˜‚.
. . - trucha a la plancha con ajos.
- crema de calabaza con pipas de calabaza y brócoli.
- pimienta negra manchada.
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cena completa para acabar con un día completo. ha habido de todo, entreno, paseo, terraceo, compras ....
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así que ahora me pongo al día con vuestras publicaciones 😊😊.
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mil besos a todos y todas 😘😘😘.
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#realfooding #realfood #teamlifit
#instalove #tasty #cute #instafit #picoftheday #instalove #eatclean #yummy #fit #fitness #girlswholift #comesano #gymaddict #cleaneats #foodstagram #comidasana #eresloquecomes #nevergiveup #healthyfoodshare #instafit #fitmom #feedfeed #realfooder #quierete #lowcarb #recetasapra #instafoodie #foodie
2 10 2 minutes ago

@the_body_project_fitness

the_body_project_fitness
See previous post about getting it on paper πŸ“// now go write that stuff down... stretch yourself but keep it doable! β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € β €β €β €β €β €β € β €β €β €β €β €β €β €β €β €β €β €β € #noexcuses #nutrition #weightloss #weightlosstips #foodswaps #fatlossjourney #foodswap #fatloss #fatlosstips #goals #healthy #exerciseplanner #healthyrecipes #exerciseroutine #slimming #healthychoices #bodybuilding #functionaltraining #training #strengthtraining #macros #iifym #protein #food #youarewhatyoueat #planning #ontrack #diet #caloriecounting #lowcalorie
0 3 5 minutes ago

@dave_cloudedjudgement

dave_cloudedjudgement
A late dinner today. nice and easy to finish the night though so i'm not dying tomorrow of digestion problems
150g salmon
100g cous
70g brocolli
500ml milk
1 7 2 minutes ago