There's guessing ( BRO SCIENCE) Then there's actual science. For real results you better know and apply science if your goal is to be top a level bodybuilder, physique, figure, or bikini competitor. Majority of the athletes making it to the top are the ones who apply science. Drugs will take you only so far. Superior conditioning cones from your diet PERIOD! Everyone is different so each person's needs will be different. Guessing or cookie cutter programs are for the amateur coaches You should be able to go through an entire prep and competition day feeling strong. Not tired, weak, or close to death. Again that's amateur guessing. Everyone I train/ prep for a competition barely has to reverse diet. I will never destroy someone's metabolism from over cardio and under eating. That's complete disaster post competition. If you want to learn the science and get the next level for competitions or just want to get shredded, contact me and I'll teach your more in a week than you learned in several years!
These pictures are 12 weeks apart. Starting calories were roughly 3k daily . Ending calories 4500 with 400- 600gr of carbs throughout the ENTIRE prep. To include 600 gr of carbs leading up to 1hr before hitting the stage. BTW he turned Pro.
Science will take you to the highest levels, not bro science. So if you got ripped of thousands of dollars to eat tilapia and veggies , along with 2hrs of cardio a day you should contact me. No rip offs and real results!
Grind for Life !
#bodybuilding#bodybuilder#muscle#fit#food # #macros#science#carbs#fatloss#life#lifestyle#fitness#grind#desire#love#passion#pro#dedicated#believe#Faith#inspired#neverquit
Proud of this dude right here! Second time on the platform and he killed it. Lost 20lbs over a few months and did (most of) everything I asked him to!! 😉#148strong#earlymorningcrew Repost @jdburdick84 with @get_repost
Well my second competition is in the books. A big thank you to @rockwellbarbell and @uspaillinois for putting on a great meet. Ended the day 5/9. Missed my 3rd squat, only hit my opener on bench and missed my 3rd attempt on deadlift. totaled 953.49. Which is a 61lb meet PR for me. Didn’t get the 1000lb total I wanted but still ended the day strong. S-358.25 B-225.97 DL-369.27. Having all my ERM and Rockwell fam behind me was awesome! Thank you for the love!! Thanks @baxtermc for programming and handling me brother. Thanks to all the ERM crew who came and supported us. @aleighabaxter @lizard_beast474 @bar_lowww @christina_lifts @evangorkie @db.that.dude and Brandon. It was great competing along side my brothers @kbartalone10 @papabearbogard . Sorry if I missed anyone. Now it’s time to rest up. Recover. And get back to work!! @eastracemuscle
Another training week completed. This is also the completion of my 4 week build up phase. Over the 4 weeks I concentrated on just building up fitness levels to really start training. 20 weeks left until @ironmantri Indian Wells 70.3.
10,600 yards 🏊🏻♂️ (6.42 miles) 142.4 miles on the 🚴🏻♂️, and 31.43 miles 🏃🏼♂️. Also lost 10 pounds over the 4 weeks.
A new episode of The Well-Fed Women Podcast airs this Tuesday! Tune in this week for a discussion with @coconutsandkettlebells and @paleoforwomen (that's us!) on carbs for breakfast, postpartum fatigue, and rebalancing hormones after miscarriage.
Be sure to subscribe on Apple Podcasts or Stitcher so you get the episode while you sleep! 🎙😴
Well......I am happy to say I finally perfected my waffle recipe! They turned out fluffy, soft, tasty and so so easy to make! 😋 Today I topped my waffles with tahini and brown rice malt syrup (+ a few raspberries for the presentation). 🌼✨ps. Tahini is a really good source of calcium!
1 frozen banana (or fresh)
1 3/4 tbsp buckwheat flour 1tsp baking powder
1/2 tsp cinnamon
1/2 tsp vanilla essence
In a blender, mix all ingredients together until a soft mixture is made.
Heat waffle maker and place 1/3 cup of batter on to it.
Cook according to directions of the waffle maker!
Top with your fav flavours 🙌🏽😇✨
I have NOTHING against low carb, no carb, or ketogenic diets. If it works for you and you like it, amazing. Or as Albus Dumbledore told me just after my Bar Mitzvah, mazel tov you handsome little mensch. (Crazy story, I’ll tell you another time).
That said, I do have an issue with people who demonize a single food or nutrient in saying it’s inherently bad for you, makes you fat, etc. There isn’t a single food that, in isolation, makes you fat. The only way to gain fat is by eating too many calories on a consistent basis. I’m sure plenty of death eaters will bless us with their presence in the comments and say “but insulin” this and “stupid calories” that. But if you really think carbs make you fat even in a calorie deficit...should we ignore the hundreds of thousands of real life success stories showcasing people losing fat and getting healthier while eating plenty of carbs? Or do those just not count because dark magic?
I also have an issue with people who feel like it’s ok to impose their eating preferences on others. It’s not. It’s obnoxious. And presumptuous. And it makes people feel uncomfortable and put their guard up.
So let’s leave it at this. You want to eat carbs? Cool, eat up! You don’t want to eat carbs? Cool, I support you too! Truth is, I don’t care how or what you want to eat. Do whatever makes you feel best. Just do you and don’t impose it on anyone else.
Because I’m a glutton for punishment, I roasted some spaghetti squash in 110 degree heat. However, adding it to some broccoli Mac and cheeze with a drizzle of buffalo sauce was totally worth the bead of sweat or two it caused 😉
What do you make when you’re feeling a little decadent?
5 min breakfast 🙋🏼♀️🙋🏼♀️
Another smoothie bowl recipe 😁
This time I blended:
1 cup frozen mangos
1/2 cup oat milk
1/2 cup frozen strawberries
1 TBSP coconut sugar
1 TBSP almond butter
1/2 tsp maca
And for the toppings, some goji berries, chia seeds, sprouted buckwheat and sliced bananas ✌🏻
A great variation to hitting those front delts AND tricep during my superset today! .
Keeping those elbows tucked will work those horseshoes you’re trying to build! Try these out and let me know how they treat you 😘😘😘😘
Empanadas y tequeños de @empanadish 😍🤤🇻🇪 ¡INCREIBLES!
• Empanada de pollo 9/10
• Empanada de carne machada 6/10
•Tequeños de queso 9/10
•Tequeños de maíz dulce 8/10
•Tequeños con masa de plátano 6/10
¡CON EL CODIGO 👉 eats-camilor6973ue 👈 TENEIS -8€ DE DESCUENTO EN CUALQUIER PEDIDO A DOMICILIO A TRAVÉS DE LA APP @ubereats_es !
Fat gain whilst bulking!💪🏼🍔
Try to keep it to a minimum, but when you “bulk” (go into the calorie surplus), you are going to put on some fat! It’s almost inevitable, and is part and parcel of the process of building muscle! When you’re in a continuous calorie surplus, meaning you’re consuming more calories than you’re burning off, you are going to gain some fat, accept it! However, along with this, you’re going to gain muscle too!
Don’t be put off by this and go back into a calorie deficit as soon as your abs start to fade a little! This will slow down your progress, both is size and strength gains! I’ve been guilty of this myself! As soon as I would start to gain some water and wasn’t as vascular, I immediately had the urge to dip into a deficit again! Don’t! You’ll fill out your t-shirts more, have more energy and be able to enjoy food and socialise more! 💥
Unless you’re a totally newbie to the gym, you’re taking some vitamin S or you just have phenomenal genetics, you will not be able to build muscle and lose fat at the same time!
I’ve started a “bulk” now, that I’m planning on carrying on for the next 12-18 months as I’m thinking of competing again in a couple of years! Now it’s time to drop the hammer and go! 🔨
Credit to @weightlosssworld : Nothing feels better than finally be back to my daily workouts and healthy eating 🤗 FOOD DIARY from today 🥑🌮🥗😍 I love cooking and creating new meals but I have also a list of standard foods and dishes, I keep on repeating because: 👉🏼 1) they taste amazing and 👉🏼 2) I know the calories amount in each of them and I can easily estimate if they fit my meal plan on a particular day or not 🤗 If you only start with your healthy eating, I would suggest sticking to easy meals that you can prepare quickly. All of my meals from today were cooked within 10-15 minutes, so you don’t have to waste your weekend standing in the kitchen 👍🏼😁 On Saturday or Sunday, I usually have my treat meal and today I had again my favorite sushi - salmon cream cheese avocado rolls and those are so delicious that I can’t wait to have more 🍣🤤 My full day of eating:
1. 🍎 Breakfast 1 - fried eggs with cheese on top (parmesan and cheddar), half of avocado, cucumber, tomato and strawberries.
2. 🍎 Breakfast 2 - protein oatmeal bowl with chia seeds, topped with strawberries, banana, raspberries and peanut butter.
3. 🍎 Snack 1 - @womensbest vanilla whey protein as a quick option on the go.
4. 🍎 Lunch - my all time favorite sushi - salmon cream cheese avocado rolls.
5. 🍎 Snack 2 - high protein cottage cheese with a few strawberries and cashews.
6. 🍎 Dinner - giant whole wheat tortilla with white cheese, spinach, avocado, grilled turkey breast, cherry tomatoes and cheddar cheese.
Total of 2'005 calories 📝😁 Between breakfast 1 and breakfast 2, I did Alexia Clark Friday Challenge and I burned 513 calories 🏋🏼♀️💪🏼😍 I loved that workout but my legs are still shaking and I believe walking tomorrow is going to be a bit difficult 😅 In general it was a great day.
Any questions in regards to my nutrition, ask below in the comments 😁!!
SAVE THIS FOR A SOLID + FUNCTIONAL PUSH ORIENTED WORKOUT 🔥- I have been starting my workouts with an explosive and functional HIIT circuit every day-
CIRCUIT IS 4X12 EACH- rest for 10-15 seconds or so.
-KB Clean + 3x Press- 4X12 Presses each side
-MB Slams w/ Triple Ext.- 4X12
PUSH PORTION: -Muscle Activation (Seated Flyes): 3x20
-DB Incline Press: single,single,both arms: 4x10
-Upward Single Arm Cable Flye: 3x15
-Heavy Chest-Down Cable Flyes (Not Shown): 4x15
-KB Close-Hold Incline Press: 3x12
-KB Incline Tricep Ext: 3x12
-Single Arm Tricep Pushdown: 4x15
-Cable Crunch: 3x12
-Keiser Horizontal Chops: 3x15 ea. side