If you're a keto beginner or you’re new to the keto diet and would like to 👉 get the best ketogenic diet guide of 2019, 👉 click the link in my bio @dr.charles.ketodiet , and follow the prompts ❤️✊❤️
this result is so amazing! 😱😱😱
another transformation comment “yes” if you agree! ❤️❤️❤️
if you love my content, please be sure to follow me @dr.charles.ketodiet and join me on my journey! ☺️❤️☺️
👉 i do reply to dms.
🇫🇷 le dimanche, on finit les restes 🤗
👉🏼 150g de riz blanc cuit
👉🏼 200g de brocolis
👉🏼 100g de crevettes surgelées @escal_seafood_fr avec un peu de piment d’espelette
👉🏼 quelques graines de sésame
4 sp @ww_france 😉
🇺🇸 on sundays we eat the leftovers!
👉🏼 4oz of cooked rice
👉🏼 5oz of broccolis
👉🏼 3oz of shrimps
👉🏼 sesame seeds
Full day of eating: 1714 calories
protein: 113g, fat: 52g, carbs: 175
ich hoffe ihr genießt nochmal das top wetter am wochenende👌 falls ihr doch noch ein wenig zeit fürs mealprep der nächsten woche findet dann habt ihr hier schon mal ein paar ideen 👌 oats, rührei mit lachs und ein leckeres garnelen curry für nur 1700 kalorien 👌soll ich mal wieder was veganes oder vegetarisches machen??———————————————————————
mealprep sunday with oats for breakfast, salad and eggs for lunch and a great curry for dinner! do you want me to prepare a vegan /
vegetarian one next time??
here we go:
——————————————————————— first meal:
oats & nectarines 🤙546kcal - protein: 21, fat: 12g, carbs: 82g
If you want to lose f*t and build some of that sexy lean muscle, really, there are 5 basic things that you need to do. that’s it.
no matter how much some people want you to believe, f*t loss is not complicated it’s actually pretty simple. you have to put in the work, but adhere to some basics and you are good to go.
here are 5 basic principles of f*t loss:
calorie deficit: you have to be in a calorie deficit if you want to lose fat. to find your calorie deficit, a good starting off point would be taking your goal bodyweight (in lbs.) and multiplying it by 11-12. stay in that range for at least 30 days and monitor your progress before any kind of re-assessment.
protein, veggies, fruit. protein will help you maintain muscle while you lose f*t (so important !), veggies and fruit will add volume and will help keep the hunger at bay, not to mention all of the nutrient benefits.
get strong and move every day. focus on getting strong as shit. give yourself some performance goals in the gym: maybe you want to increase your deadlift. maybe you want to get your first push up or even your first chin up. whatever it is, work hard every single time you set foot in the gym and work towards that goal. and don’t underestimate to power of moving in some way every single day.
be consistent. consistency is what truly matters. if you get off track, get right back on. never miss twice. if you have pizza and beer one night, get back on track the very next meal it is that simple. consistency over time wins out 100% of the time.
patience is the hardest part. but really, what’s the rush? who cares how long it takes? this isn’t a race. get the timelines out of your head. the journey will be more rewarding and way more fun.
strength, f*t loss, confidence here you come 💪🏻.