When conference calls actually end up taking the entire lunch hour, and i'm sitting at my work desk looking at meal prep pics on my phone because i can't warm up my baon yet 😫😖😩 • • • ...look i fit (high fiber) tortillas, (macro-friendly chickpea) pasta, and taters in my macros for dis week!! 😋 • • •
Cena a base di fit-pizza🌸 con spinaci, pollo alla curcuma e salsa di yogurt greco😍
per la base ho usato solamente:
105 gr. di albumi
25 gr. di farina integrale
un pizzico di sale
This was one of the most difficult lifts i had in a while, i wasn’t feeling well at all. 🤕
i was fasting, it was almost 1pm, all i could think about was food. 🤤🍪🍕🍩🍨 first exercise:
front squats: focusing on quads, some glutes🎂 and inner thighs.
i did 3x4 working sets at 105lbs after a terrible warm up from not feeling well. (working on form and cutting so weight is lower than usual)
i decided to push through and finish but i wanted to go home. and eat!!! the second one:
hip thrusts: **** ladies these are great for building the b***y 🍑!
i am still trying to figure out my max but i did 4x6reps at 135lbs.
third one not shown:
energy level was so low, i did 3x6 w 30lb db bulgarians, which are also really good for isolating the 🎂🍑 and them tight hip flexors.
i started with 20lb db and i told my self, i’m alrdy in pain, if i push through 3 more minutes i will be more satisfied at the end.
i’m hungry, i want the gains and the abs.
i pushed through and the last picture is what i had after my work out. if you have ever tried my pancakes they’re 🔥🔥🔥❗️❗️❗️ ladies and gentlemen ask me for recipes, questions or tips. i’ll be more than happy to share my knowledge and my cooking ideas.
ladies, if you want a b***y i am offering a free 30 min session.
men, don’t be afraid to ask for advice.
it’s better to do exercises correctly and effectively. you will see greater and better results. #stayblessedfam#powerlifting#girlswholift#iifym#gymisbae#bootygains#sexygains #motivation
No better day than today 💪🏻🤸♀️ what are you waiting for?!
fell off a bit this weekend (salad/pizza buffets will be the death of me 🥗 🍕 l 💀)
but i’ve set some new life goals for the week that i’m ready to crush!
happy monday! 💜
Tracking calories vs. tracking macros - what’s the difference? ⠀ macronutrients (macros) refer to the nutrients in our foods that can be converted to energy by our bodies: ⠀ protein: 4kcal per g
⠀ fats: 9kcal per g
⠀ carbohydrate: 4kcal per g
⠀ if you track macronutrients, you essentially track calorie intake as well. if you track 1850kcal per day. when tracking “macros” you will still consume 1850kcal but track it as 100g of protein (400kcal) 250g carbs (1000kcal) 50g of f*t (450kcal) instead ⠀ why track macros❓
⠀ both protein and fats are essential in our diets and have minimum recommended intakes ⠀
⠀ its recommended to consume between 20-35% of total kcal intake from fat(1). so for someone consuming 1850kcal, it’s advised to get at least 370kcal from f*t (41g) ⠀
⠀ recommended protein intakes are 0.8g per kg bodyweight. those doing resistance training, trying to build muscle or maximise f*t loss over muscle loss will benefit from increasing protein intake to around 1.5-2g per kg bodyweight(2) (more info see my weight loss vs f*t loss post) ⠀
⠀ we need a min amount of carbs to fill our diet with essential fruits n’ veg, but there is no fixed recommendation for general carbohydrate intake, although 40-50% total kcal intake is common. athletes may have a variety of different carb recommendations based on their sport(3) ⠀
⠀ for most goals such as f*t loss, toning, muscle gain, or strength, kcal and protein are v important ⠀
⠀ most peep tend to meet the min f*t intake without out having to track it. however, if on a typical day you are falling below 20% kcal from fat, it may be worth monitoring this ⠀
⠀ the % of your kcal coming from carbs or fats does not affect f*t loss or f*t gain while protein and kcal are kept constant(4) once protein and f*t requirements are met, fill your remaining kcal from carbs, fats or protein based on preference. for performance based goals look more closely at recommended carb intakes for your sport(3) ⠀
⠀ 🤷🏻♂️probably only worth tracking kcal and protein, but find what works for you. p.s its ok to track absolutely nothing!
Prize drew time - simply write a review on either activ7 product or both - post and share on facebook and instagram. tag @activ7reoveryoil and two more activ7 fans.
all tagged reviews will be entered in to a prize drew for 2 x activ7 bath salts and 1 x activ7 spray - entry closes on the 14th may 2018