Today is my dads birthday, so we went out to a sushi restaurant for his b day dinner 🍣 I got salmon sashimi, and it came with the cutest “butterflies” made out of carrot and taro root! Swipe to see them on my chopsticks 😉
#Repost @mbslingshot 615lb 5x5 BELTLESS!
WHEN YOU USE YOUR STOMACH AS YOUR BELT @chrisrobinsin hitting a MAJOR 615 lbs for a beltless 5x5 because he’s a madman with a full stomach
Sometimes training doesn’t always go you want it to but as long as you show up and show out you will build off of it. Brick by brick. Attack the day. #powerlifting#SundayFunday#deathlifts#RetroTee
TeDivina, the NO1 detox tea in the world 🌎 !!! * Rids body of toxins and parasites * Cleans the intestines
* Removes undigested waste
* Lowers cholesterol
* Regulates blood pressure * Improves sleep * Improves skin * AND SO MANY MORE BENEFITS 💙Vida Divina makes NO medical claims 💙
How do you class up a can of tuna? On cucumber slices with sea salt and pepper!
I found myself on lifeguard duty watching the kids for a few hours down at the beach today. I wanted to start the day pretty lean and was hankering for some protein so I packed a few snacks including some cucumber and canned tuna. It was pretty good on cucumber slices, I felt a little fancy, but not too fancy since I ate it off of the wood bench. 😛
How do you stay focused? I've been working from home a lot more lately but I really get distracted by odd jobs and playing with the dog! 🐶
Whether you get distracted or you stick to your tasks well, there are always unconscious decisions we make that can impact your health negatively. Snacking, emotional eating and going overboard with portions are the usual suspects! 🧐
Portions are the easiest of the above to tackle. There is no 'right' portions, but there are a few general goals to try meet with each meal. These are trying to make 1/4 of your meal (or plate) meat/protein, 1/4 carbohydrate (including starchy vegetables) and 1/2 non-starchy veg (everything excluding potato, sweet potato, corn, peas and pumpkin). Getting the right amount of fibre from lots of veges will help keep you full! You can download a resource about this and other tips by signing up to our newsletter on the website. ••
Apart from getting the right balance of foods, other simple tips you can do to improve your portions is to have water with your meal. One glass before and after your meal is an easy way to fill yourself up a bit more and avoid any cravings down the track. 🤤
How do you fill yourself up when you're getting peckish? ⁉️
🔥BELIEVE IN YOURSELF!🔥
♦️Ever hear an Olympic gold medalist in their post race interview... What is the first thing almost ALL of them say. “Thank you to everyone who BELIEVED IN ME!”
♦️I can’t tell you the amount of people I talk to through my client application process that don’t actually believe they can achieve the goals they are setting out to reach for.
♦️If you don’t have belief in yourself, I suggest not even starting your journey in the first place. Instead, begin to work on your own self confidence and belief before engaging in any weight loss or body transformation program.
♦️It is also very important that you surround yourself with people that also believe in what you are doing and that can champion you along your journey.
♦️Its little wonder belief has such a powerful effect on helping athletes achieve their goals and reach the heights they do. Take this with you in your own endeavours and watch some pretty amazing things begin to happen.
♦️Get rid of negativity in all aspects from your life as it will be a cancer that eats you from the inside out and holds you back.
♦️Time to be your greatest supporter, believe that you are worth the effort and that you are capable of achieving anything you put your mind to!
⭐️You deserve nothing less! Start acting like it, cheer loud and have people around you that cheer just as loud for your success⭐️
I love leg day but it’s always gruesome. Anyways, I thought I’d share My Usual Squat Routine so here it is..
- Warm up - 15-20 reps (2 sets)
- 40% of max for 12-15 reps (2 sets)
- 55% of max 10-12 reps
- 70% of max 8-10 reps
- 90% of max 4-6 reps(2 sets)
I usually don’t go heavier than 90% when I’m not maxing out. My routine for a max attempt is far different and less reps focused and more strength balanced with longer rest periods and more carbs prior to working out.
Here’s the dealio...
It doesn't matter how much willpower or motivation or discipline you have. Inevitably, you're gonna slip up and eat off plan.
Don’t get me wrong — you should always try your best to stay the course, but if you assume everything will be 100% perfect, you’ll just be shooting yourself in the foot. Truth is, there WILL come a time when you accidentally go over your calorie target.
Which is why HOW YOU RESPOND is so stinkin' important!
After a day of binge eating, if you...
Punish yourself with guilt cardio 😰
Try to "recover" by consuming very little (if any) food 💀
Or say “screw it” and dig yourself into a deeper hole 🕳
You’ll only be setting yourself up for more mistakes down the road. What's worse, that type of response creates the perfect storm for worsening your relationship with food, body image issues, and yo-yo dieting 👎
Instead, the BEST possible thing you can do after bingeing is...
Nothing at all ✅
One day of overeating is NOT a big deal at all.
Get back to your regular exercise plan 🏋️
Get back to your regular eating plan 🍎
Forget it ever happened 🤷♂️
Do that, and you’ll be amazed at how quickly you can bounce back!
Remember, It's not about being perfect; it's about doing your best and ALWAYS getting back on track ❤️
New vlog out now!!
☀️ New YouTube travel series ✈️ 🎥
4 Vlogs to come: ☀️MIAMI 🔑 KEY WEST
Subscribe to the YouTube channel to stay updated 📲
Either search Titan fitness on YouTube or go to the link in the Instagram (@mrtitanfitness) BIO
Lean bulk zero carb omelette ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Omelettes are a great way to get your daily fats and proteins in while keeping your carb intake low. An effective meal during a cut or lean bulk that will leave you feeling full. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Like all meals they can be manipulated by altering the ingredients or serving portions to suit your personal daily macros. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I generally tend to avoid dairy, wether I’m bulking or cutting, apart from the odd bit of cheese here and there. This is just down to personal preference. Almond milk is a great alternative with very little difference in taste.
FATLOSS 101 -
Believe or not fat loss is about numbers (math). It’s all about energy balance, calories in vs calories out. Now, a calorie is an unit of measurement for energy. If you eat more than you spend your body will store tissue, on the opposite side if you eat less than you spend your body will convert tissue into energy to accomplish your daily activities. -
There’s a lot of types of diets out there but they all have one thing in common, they get you into a calorie deficit. In my honest opinion, the best diet I would recommend is the ‘’flexible diet’’ where you get 80% of your calories from nutrient dense foods and the remaining 20% from ‘’junk food’’. You can play with these percentages being conscious that nutrient dense foods are essential for overall health. -
TOTAL DAILY ENERGY EXPENDITURE (TDEE) stands for the amount of calories you burn in one day, this one is calculated by a lot of factors, but(t) the most influential ones are the following:
BMR (Basal metabolic rate): Estimate amount of calories your body burns doing nothing but rest in a 24-hour time frame.
NEAT (Non Exercise Activity Thermogenesis): Estimate amount of calories your body burns doing all the activities you do in one day excluding exercise.
EAT (Exercise Activity Thermogenesis): Estimate amount of calories your body burns during exercise.
TEF (Thermic Effect of Food): Estimate amount of calories your body burns by processing the food you eat. Protein is the most thermic macronutrient, followed by carbs and lastly fats. -
MACRONUTRIENTS. Reduction of body fat and body weight is solely dependent on your energy balance, but you want to make the most out of your dieting experience by preserving lean body mass. The way you partition your macronutrients will affect how much weight you lose from body fat vs lean body mass.
PROTEIN: Essential for tissue turnover. Stimulates muscle protein synthesis, improves recovery and can increase lean body mass when combined with resistance and strength training. General guideline is 1g per pound of lean body mass.
CONTINUED IN THE COMMENTS 👇🏻👇🏻👇🏻👇🏻