an online Instagram web viewer
  • anthony_pietrobono
    Anthony Pietrobono
    @anthony_pietrobono

Images by anthony_pietrobono

Recharge πŸ”‹
Recharge πŸ”‹
Nailed prep.
Peaked perfectly.πŸ‘ŒπŸΌ
So proud.πŸ™ŒπŸΌ
Nailed prep. Peaked perfectly.πŸ‘ŒπŸΌ So proud.πŸ™ŒπŸΌ
Should You Track Macros/Calories?πŸ‘‡πŸΌπŸ‘‡πŸΌ
.
Yes.
.
Do you have to?πŸ€”
.
No.
.
Let me explain.πŸ‘‡πŸΌ
.
If you’ve never tracked your macronutrients/calories on a daily basis for a minimum of 6-12 months straight then I believe you lack the knowledge to have a general idea of how many calories you consume on a regular basis.πŸ˜…
.
Tracking is a skill I believe everyone should develop to some extent..
.
The main factor determining whether you’re gaining body fat or losing body fat is the amount of calories you consume in a day.πŸ”₯
.
If your goal is to lose body fat and you don’t know how many calories you’re consuming then how can you expect to lose body fat?🀨
.
Same goes for muscle building. How do you know you’re consuming ENOUGH calories for growth?🀨
.
You’re shooting in the dark.😳
.
I believe we should dedicate an extended period of time to using a food scale, weighing foods, and tracking them with an app.
.
Just so we’re AWARE of the nutrients in a variety of foods.
.
This will allow us to reach our fitness goal EASIER down the road.
.
Invest in yourself...
.
You’re worth it...
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
Should You Track Macros/Calories?πŸ‘‡πŸΌπŸ‘‡πŸΌ . Yes. . Do you have to?πŸ€” . No. . Let me explain.πŸ‘‡πŸΌ . If you’ve never tracked your macronutrients/calories on a daily basis for a minimum of 6-12 months straight then I believe you lack the knowledge to have a general idea of how many calories you consume on a regular basis.πŸ˜… . Tracking is a skill I believe everyone should develop to some extent.. . The main factor determining whether you’re gaining body fat or losing body fat is the amount of calories you consume in a day.πŸ”₯ . If your goal is to lose body fat and you don’t know how many calories you’re consuming then how can you expect to lose body fat?🀨 . Same goes for muscle building. How do you know you’re consuming ENOUGH calories for growth?🀨 . You’re shooting in the dark.😳 . I believe we should dedicate an extended period of time to using a food scale, weighing foods, and tracking them with an app. . Just so we’re AWARE of the nutrients in a variety of foods. . This will allow us to reach our fitness goal EASIER down the road. . Invest in yourself... . You’re worth it... . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
Mindset Hack for Happiness and Success πŸ‘‡πŸΌ
.
Putting in consistent effort while expecting nothing in return. Other than the satisfaction of giving everything you’ve got.πŸ‘πŸΌ
.
When we become so fixated on the outcome, we lose our patience and fail to acknowledge the growth we experience as a person.πŸ˜…
.
β€œStop and smell the roses”. 🌹 
Focus on consistent effort rather than outcomes.πŸ“ˆ
.
If our goal is to look a certain way then we must understand that we need to change our behaviour to achieve that look.
.
Our greatest reward is the person we become as we’re chasing our ideal look.πŸ‘ŒπŸΌ
.
If our goal is to become a millionaire then we must understand that we need to change our behaviour to achieve that goal.
.
Today, try taking the time to sit down, and map out what you want to be different in your life, then begin
taking a new set of actions to make it a reality.😁
.
β€œInsanity is doing the same thing, over and over again, but expecting different results.”
- Einstein
.
Consider your massive efforts as success.
.
Consistent massive effort towards any goal nearly guarantees it’ll be achieved. The trick is to be happy that you’re actually putting in such a high level of effort.😁
.
The outcome will arrive. πŸ™πŸΌ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
Mindset Hack for Happiness and Success πŸ‘‡πŸΌ . Putting in consistent effort while expecting nothing in return. Other than the satisfaction of giving everything you’ve got.πŸ‘πŸΌ . When we become so fixated on the outcome, we lose our patience and fail to acknowledge the growth we experience as a person.πŸ˜… . β€œStop and smell the roses”. 🌹 Focus on consistent effort rather than outcomes.πŸ“ˆ . If our goal is to look a certain way then we must understand that we need to change our behaviour to achieve that look. . Our greatest reward is the person we become as we’re chasing our ideal look.πŸ‘ŒπŸΌ . If our goal is to become a millionaire then we must understand that we need to change our behaviour to achieve that goal. . Today, try taking the time to sit down, and map out what you want to be different in your life, then begin taking a new set of actions to make it a reality.😁 . β€œInsanity is doing the same thing, over and over again, but expecting different results.” - Einstein . Consider your massive efforts as success. . Consistent massive effort towards any goal nearly guarantees it’ll be achieved. The trick is to be happy that you’re actually putting in such a high level of effort.😁 . The outcome will arrive. πŸ™πŸΌ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
❗️680 Calories❗️
57f/4c/39p
βž– 2 Cheddar Beef Sausages
βž– 60g of Cold Cut Meats
βž– 8g Coconut Oil
.
My PRE-WORKOUT Meal😁
.
Keep in mind my target macros are currently:
180g Fat
190g Protein
20-30g Trace Carbs
.
This meal allowed me to go into my leg workout with a clear mind and excellent focus.
.
As i’ve mentioned before, higher carbohydrate meals tend to cause me to feel drowsy, and foggy.
.
Experiment to learn what works best for your body.πŸ™πŸΌ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
❗️680 Calories❗️ 57f/4c/39p βž– 2 Cheddar Beef Sausages βž– 60g of Cold Cut Meats βž– 8g Coconut Oil . My PRE-WORKOUT Meal😁 . Keep in mind my target macros are currently: 180g Fat 190g Protein 20-30g Trace Carbs . This meal allowed me to go into my leg workout with a clear mind and excellent focus. . As i’ve mentioned before, higher carbohydrate meals tend to cause me to feel drowsy, and foggy. . Experiment to learn what works best for your body.πŸ™πŸΌ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
❗️5 Months❗️
90lbs LOST πŸ”₯
May 14th - 302lbs
Oct. 14th - 212lbs
.
Francesco saw 300lbs on the scale and flipped like a switch. He was ready for change.πŸ™ŒπŸΌ
.
Ever since that day he structured his nutrition strictly and stuck to it CONSISTENTLY. Day in and day out.
There was no looking back..
.
Man does it ever show...
.
This is nothing yet.
.
We're continuing to drop body fat and we'll be shifting our focus to reverse dieting to re-build his metabolism and gain lean muscle tissue in the process to compete down the road.πŸ‘πŸΌ
.
He feels absolutely amazing and I'm extremely happy for him honestly...
.
Stay tuned for the next transformation as we take his physique to the next level.πŸ“ˆ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
❗️5 Months❗️ 90lbs LOST πŸ”₯ May 14th - 302lbs Oct. 14th - 212lbs . Francesco saw 300lbs on the scale and flipped like a switch. He was ready for change.πŸ™ŒπŸΌ . Ever since that day he structured his nutrition strictly and stuck to it CONSISTENTLY. Day in and day out. There was no looking back.. . Man does it ever show... . This is nothing yet. . We're continuing to drop body fat and we'll be shifting our focus to reverse dieting to re-build his metabolism and gain lean muscle tissue in the process to compete down the road.πŸ‘πŸΌ . He feels absolutely amazing and I'm extremely happy for him honestly... . Stay tuned for the next transformation as we take his physique to the next level.πŸ“ˆ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
Invest In Yourself πŸ‘‡πŸΌ
.
Regular investments, putting in time, energy, and money on a weekly, monthly, and yearly basis is something I believe we all need to consider giving serious thought. πŸ’­
.
We seek constant and never ending improvement, striving to become the best version of ourselves and doing everything we can to achieve the skills necessary to live our ideal life.πŸ™ŒπŸΌ
.
The key is delaying gratification and "embracing the suck". We don't believe there's a life we can live where we ONLY do the things we love.πŸ˜…
.
We believe in putting in the work upfront, to reap rewards later.βœ…
Without this mindset it's quite challenging to live a happy self-sustaining life.😁
.
I experience tremendous pleasure helping others and doing things I don't like at times because I know I'm investing in my future.πŸ“ˆ
.
My future excites me.🀩
I visualize it daily. I reverse engineer what my ideal life is and what I need to do today, this week, this month, and this year to be on track with my ideal life.πŸ™πŸΌ
.
I've actually got a few spots open up for clients and I'd love for you to be one of them. I've experienced tremendous support from you and I really do appreciate it! Feel free to message me if you're ready to achieve more.πŸ“ˆ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
Invest In Yourself πŸ‘‡πŸΌ . Regular investments, putting in time, energy, and money on a weekly, monthly, and yearly basis is something I believe we all need to consider giving serious thought. πŸ’­ . We seek constant and never ending improvement, striving to become the best version of ourselves and doing everything we can to achieve the skills necessary to live our ideal life.πŸ™ŒπŸΌ . The key is delaying gratification and "embracing the suck". We don't believe there's a life we can live where we ONLY do the things we love.πŸ˜… . We believe in putting in the work upfront, to reap rewards later.βœ… Without this mindset it's quite challenging to live a happy self-sustaining life.😁 . I experience tremendous pleasure helping others and doing things I don't like at times because I know I'm investing in my future.πŸ“ˆ . My future excites me.🀩 I visualize it daily. I reverse engineer what my ideal life is and what I need to do today, this week, this month, and this year to be on track with my ideal life.πŸ™πŸΌ . I've actually got a few spots open up for clients and I'd love for you to be one of them. I've experienced tremendous support from you and I really do appreciate it! Feel free to message me if you're ready to achieve more.πŸ“ˆ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
❗️440 Calories
30f/13c/35p
βž– 150g Trout
βž– 150g Avocado
.
There is 10g of fiber in the avocado so this meal now becomes 3g net carbs.πŸ”¬
.
Net carbs are the amount of carbs after subtracting fiber content.πŸ‘πŸΌ
.
On a ketogenic diet it's important to get in fiber from leafy green vegetables, nuts, and avocado.πŸ₯‘
.
It's equally important to maintain total net carbs UNDER 20-30g to remain in deep ketosis.
.
Today I hit 191g fat, 190g protein, and 56g carbs. HOWEVER, 38g of those 56g carbs is fiber.πŸ‘πŸΌ
.
My net carb intake for the day is 18g.🎯
.
My body loves ketosis. Productivity, mental clarity, and energy levels are peaked all day.😁
.
My job is to consistently test to find out what works, what doesn't, and what works BEST. Whether it be for myself or my clients.
.
Always take an unbiased objective approach when making decisions for yourself and others.πŸ™πŸΌ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
❗️440 Calories 30f/13c/35p βž– 150g Trout βž– 150g Avocado . There is 10g of fiber in the avocado so this meal now becomes 3g net carbs.πŸ”¬ . Net carbs are the amount of carbs after subtracting fiber content.πŸ‘πŸΌ . On a ketogenic diet it's important to get in fiber from leafy green vegetables, nuts, and avocado.πŸ₯‘ . It's equally important to maintain total net carbs UNDER 20-30g to remain in deep ketosis. . Today I hit 191g fat, 190g protein, and 56g carbs. HOWEVER, 38g of those 56g carbs is fiber.πŸ‘πŸΌ . My net carb intake for the day is 18g.🎯 . My body loves ketosis. Productivity, mental clarity, and energy levels are peaked all day.😁 . My job is to consistently test to find out what works, what doesn't, and what works BEST. Whether it be for myself or my clients. . Always take an unbiased objective approach when making decisions for yourself and others.πŸ™πŸΌ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
GAINING PHASE UPDATE πŸ‘‡πŸΌ
.
βœ… 5'10
βœ… 190lbs❗️
βž– 7 Weeks in βž–
.
We are switching to keto to re-sensitize and strip some body fat before continuing into the surplus on our quest to gain more muscle.
.
βœ… Current Nutrition
Every Day: ❗️2500 Calories❗️
βž– 190g Protein
βž– 180g Fat
βž– 30g Trace Carbs
.
βœ… Cardio:
4x/week fasted LISS on the treadmill for 30 minutes, 3.5mph at 6% incline.
.
We dropped out the HIIT on the spin bike to due the inefficiency while being on keto from a reduction in glycogen storage.πŸ”₯
.
For most people, when we're on a ketogenic diet anaerobic performance can be inferior when compared to anaerobic performance with carbohydrates in the diet.πŸ˜…
.
Currently I'm having 3-4 larger meals per day consisting of eggs, nuts, sausage, salad, avocado, coconut oil, whey protein, and lean beef.πŸ™ŒπŸΌ
.
The plan is to drop roughly 5-6lbs in 3-5 weeks depending on how far I want to take it but i'm leaning more towards dropping 5lbs in 3 weeks then adding carbs back into the diet.☺️
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
GAINING PHASE UPDATE πŸ‘‡πŸΌ . βœ… 5'10 βœ… 190lbs❗️ βž– 7 Weeks in βž– . We are switching to keto to re-sensitize and strip some body fat before continuing into the surplus on our quest to gain more muscle. . βœ… Current Nutrition Every Day: ❗️2500 Calories❗️ βž– 190g Protein βž– 180g Fat βž– 30g Trace Carbs . βœ… Cardio: 4x/week fasted LISS on the treadmill for 30 minutes, 3.5mph at 6% incline. . We dropped out the HIIT on the spin bike to due the inefficiency while being on keto from a reduction in glycogen storage.πŸ”₯ . For most people, when we're on a ketogenic diet anaerobic performance can be inferior when compared to anaerobic performance with carbohydrates in the diet.πŸ˜… . Currently I'm having 3-4 larger meals per day consisting of eggs, nuts, sausage, salad, avocado, coconut oil, whey protein, and lean beef.πŸ™ŒπŸΌ . The plan is to drop roughly 5-6lbs in 3-5 weeks depending on how far I want to take it but i'm leaning more towards dropping 5lbs in 3 weeks then adding carbs back into the diet.☺️ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
Happier, Healthier, More Successful Life? πŸ‘‡πŸΌ
.
If you're interested in living a happier, healthier, more successful life then I highly suggest you consider these two power tips I've personally been using for 2 years.
.
Nothing feels better than setting targets and hitting those targets.🎯
.
The act of completing tasks is extremely rewarding in itself.πŸ™ŒπŸΌ
.
βœ… 1. SET DAILY TARGETS 🎯
Either the night before or first thing in the morning. Write down 3-10 things that would make today a successful day if completed.
.
Here are some examples of mine:
🎯 Read 50 pages
🎯 Create _____'s meal plan
🎯 Reply to all clients
🎯 Post 2x on Instagram
🎯 Record a VLOG
🎯 Edit and post a VLOG
🎯 Gym - Chest, Triceps, and HIIT
🎯 Call _____
🎯 Prospect for 1 hour
🎯 Read 3 peer reviewed articles
🎯 Hit my macros
.
βœ… 2. REVIEW YOUR SUCCESSES
At the end of the night sit down and write out all of the things you did that you're proud of doing. Everything that would potentially improve your life in some way.
.
Remember, you get what you focus on.
.
If you focus on your successes you're more likely to repeat those behaviours in the future.πŸ‘πŸΌ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
Happier, Healthier, More Successful Life? πŸ‘‡πŸΌ . If you're interested in living a happier, healthier, more successful life then I highly suggest you consider these two power tips I've personally been using for 2 years. . Nothing feels better than setting targets and hitting those targets.🎯 . The act of completing tasks is extremely rewarding in itself.πŸ™ŒπŸΌ . βœ… 1. SET DAILY TARGETS 🎯 Either the night before or first thing in the morning. Write down 3-10 things that would make today a successful day if completed. . Here are some examples of mine: 🎯 Read 50 pages 🎯 Create _____'s meal plan 🎯 Reply to all clients 🎯 Post 2x on Instagram 🎯 Record a VLOG 🎯 Edit and post a VLOG 🎯 Gym - Chest, Triceps, and HIIT 🎯 Call _____ 🎯 Prospect for 1 hour 🎯 Read 3 peer reviewed articles 🎯 Hit my macros . βœ… 2. REVIEW YOUR SUCCESSES At the end of the night sit down and write out all of the things you did that you're proud of doing. Everything that would potentially improve your life in some way. . Remember, you get what you focus on. . If you focus on your successes you're more likely to repeat those behaviours in the future.πŸ‘πŸΌ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
❗️490 Calories ❗️
25f/17c/46p
βž– 220g Meat Loaf (extra lean beef)
βž– 180g Thai Mixed Vegetables (sautΓ©ed)
βž– 6g Olive Oil
.
Ketogenic Diet?πŸ‘‡πŸΌ
.
I'm executing a 3-5 week short mini-cut to strip some body fat, and improve insulin sensitivity.πŸ”₯
.
Over this period I will be aiming for 1-2lbs of average weight loss on the scale while using weekly photos to gauge my progress as well.πŸ™ŒπŸΌ
.
I personally love the ketogenic diet for three reasons. HOWEVER, I believe it is suboptimal for muscle growth. For fat loss I believe most physique athletes would do better with carbs in the diet but I don't want to open that can of worms and debate it.πŸ˜„
.
The three reasons WHY I LOVE the ketogenic diet:
.
βœ… 1. Eliminates Food Focused Behaviour
.
I'm rarely hungry. I don't feel the need to eat for 6 hours but i eat anyways. If I have a lot going on then I can just hit my macros in 3 meals instead of having 5 or 6 meals. This is due to the high amount of fat consumed. When carbs are in the diet we can expect to feel hungry every 3 hours.
.
βœ… 2. Sustained Mental Energy
.
I experience long lasting focus on the task at hand. It's noticeably superior than when carbs are in my diet. I feel much sharper and don't experience any energy crash during the day.
.
βœ… 3. Tougher To Over Consume Calories
.
Due to the satiating effects of a high fat diet it becomes challenging to consume more than 2500 calories.
I would seriously have to force feed myself to reach 3000 calories on a ketogenic diet. However, if pizza and baked goods are in the mix then I can easily polish off 7000 calories in a day.
.
The purpose of this post like other posts is to expose you to different methods to reach your goal in the most effective manner.πŸ‘πŸΌ
.
Stay open minded to ideas and feel free to experiment.πŸ™ŒπŸΌ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
❗️490 Calories ❗️ 25f/17c/46p βž– 220g Meat Loaf (extra lean beef) βž– 180g Thai Mixed Vegetables (sautΓ©ed) βž– 6g Olive Oil . Ketogenic Diet?πŸ‘‡πŸΌ . I'm executing a 3-5 week short mini-cut to strip some body fat, and improve insulin sensitivity.πŸ”₯ . Over this period I will be aiming for 1-2lbs of average weight loss on the scale while using weekly photos to gauge my progress as well.πŸ™ŒπŸΌ . I personally love the ketogenic diet for three reasons. HOWEVER, I believe it is suboptimal for muscle growth. For fat loss I believe most physique athletes would do better with carbs in the diet but I don't want to open that can of worms and debate it.πŸ˜„ . The three reasons WHY I LOVE the ketogenic diet: . βœ… 1. Eliminates Food Focused Behaviour . I'm rarely hungry. I don't feel the need to eat for 6 hours but i eat anyways. If I have a lot going on then I can just hit my macros in 3 meals instead of having 5 or 6 meals. This is due to the high amount of fat consumed. When carbs are in the diet we can expect to feel hungry every 3 hours. . βœ… 2. Sustained Mental Energy . I experience long lasting focus on the task at hand. It's noticeably superior than when carbs are in my diet. I feel much sharper and don't experience any energy crash during the day. . βœ… 3. Tougher To Over Consume Calories . Due to the satiating effects of a high fat diet it becomes challenging to consume more than 2500 calories. I would seriously have to force feed myself to reach 3000 calories on a ketogenic diet. However, if pizza and baked goods are in the mix then I can easily polish off 7000 calories in a day. . The purpose of this post like other posts is to expose you to different methods to reach your goal in the most effective manner.πŸ‘πŸΌ . Stay open minded to ideas and feel free to experiment.πŸ™ŒπŸΌ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
Throwback to grade 8...
Yes, I was actually flexing here.πŸ˜…
.
- Little Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
Throwback to grade 8... Yes, I was actually flexing here.πŸ˜… . - Little Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
What I Learned This Year πŸ‘‡πŸΌ
.
I've been over training since I was 16 years old.😳
.
Now the less I train, the more I grow.πŸ˜„
.
I used to believe that I needed to leave the gym feeling like i've got NOTHING left or else it was a shitty workout...
.
I genuinely enjoyed feeling exhausted after each session.
.
I trained for 3 hours, 6 days per week for 6 years. Many drop sets, always training past failure.🀯
.
I thought I was invincible and the more effort I put in, the more I'd grow...
.
Well, I was wrong.πŸ˜…
.
If you're the type of person who simply LOVES training and pushing yourself past your limits then I'd like to open you up to the possibility that you're missing out on potential growth from over training.😳
.
This is why I've created a full program dedicated to maximizing muscle and strength gain.
.
It will take you from start to finish ensuring you grow while staying lean.
.
All you have to do is click the link in my bio, and provide your e-mail address to be sent my free Muscle Building Secrets E-book where you will then be shown The Aesthetic Athlete Program designed to ensure you gain muscle faster than ever or your money back.πŸ‘πŸΌ
.
Click the link in my bio to gain immediate access today.πŸ™ŒπŸΌ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
What I Learned This Year πŸ‘‡πŸΌ . I've been over training since I was 16 years old.😳 . Now the less I train, the more I grow.πŸ˜„ . I used to believe that I needed to leave the gym feeling like i've got NOTHING left or else it was a shitty workout... . I genuinely enjoyed feeling exhausted after each session. . I trained for 3 hours, 6 days per week for 6 years. Many drop sets, always training past failure.🀯 . I thought I was invincible and the more effort I put in, the more I'd grow... . Well, I was wrong.πŸ˜… . If you're the type of person who simply LOVES training and pushing yourself past your limits then I'd like to open you up to the possibility that you're missing out on potential growth from over training.😳 . This is why I've created a full program dedicated to maximizing muscle and strength gain. . It will take you from start to finish ensuring you grow while staying lean. . All you have to do is click the link in my bio, and provide your e-mail address to be sent my free Muscle Building Secrets E-book where you will then be shown The Aesthetic Athlete Program designed to ensure you gain muscle faster than ever or your money back.πŸ‘πŸΌ . Click the link in my bio to gain immediate access today.πŸ™ŒπŸΌ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
❗️430 Calories❗️
17f/15c/53p
βž– 230g Trout
βž– 90g Cauliflower
βž– 80g Brussel Sprouts
βž– 70g Broccoli
βž– 5g Olive Oil
.
Knowing When To Re-Sensitize πŸ‘‡πŸΌ
.
When we refer to "re-sensitization" we're talking about improving insulin sensitivity.πŸ‘ŒπŸΌ
.
After a prolonged period of consuming higher carbohydrates some people can experience a decrease in insulin sensitivity and an increase in insulin resistance.☺️
.
This can be spotted from symptoms such as increased fat gain, reduced ability to achieve a pump, a decrease in hunger, and a less of a "full" look.πŸ”¬
.
When this happens it's typically best to either reduce carbohydrates significantly (while increasing fats/proteins), OR reducing overall calorie intake to transition from a calorie surplus to a calorie deficit.πŸ‘πŸΌ
.
I'm personally pulling back on my gaining phase to re-sensitize and strip some body fat before transitioning back into a calorie surplus.πŸ™ŒπŸΌ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
❗️430 Calories❗️ 17f/15c/53p βž– 230g Trout βž– 90g Cauliflower βž– 80g Brussel Sprouts βž– 70g Broccoli βž– 5g Olive Oil . Knowing When To Re-Sensitize πŸ‘‡πŸΌ . When we refer to "re-sensitization" we're talking about improving insulin sensitivity.πŸ‘ŒπŸΌ . After a prolonged period of consuming higher carbohydrates some people can experience a decrease in insulin sensitivity and an increase in insulin resistance.☺️ . This can be spotted from symptoms such as increased fat gain, reduced ability to achieve a pump, a decrease in hunger, and a less of a "full" look.πŸ”¬ . When this happens it's typically best to either reduce carbohydrates significantly (while increasing fats/proteins), OR reducing overall calorie intake to transition from a calorie surplus to a calorie deficit.πŸ‘πŸΌ . I'm personally pulling back on my gaining phase to re-sensitize and strip some body fat before transitioning back into a calorie surplus.πŸ™ŒπŸΌ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
Why Building Your Relationship With Yourself MATTERS πŸ‘‡πŸΌ
.
Completing tasks you told yourself you would do is the quickest way to boost your own self-esteem, resulting in a sustained "high" throughout each day.😁
.
Each time you tell yourself you're going to do 'X' and you end up doing 'Y', you build a level of distrust in your own ability.πŸ€₯
.
This is far more dangerous than initially perceived.
.
Think about it...
.
Let's say you said you were going to eat 2100 calories today or follow your meal plan and you end up cheating. Now imagine repeating this behaviour twice per week in 1 year.😦
.
You've essentially just provided your brain with 104 reasons not to trust yourself when you're about to take a risk that could potentially allow you to reach new levels of success.😨
.
Your brain has 104 reasons to convince you NOT to go for it when an opportunity comes your way because your brain is trying to PROTECT you. It doesn't believe that you have a great chance of following through due to the data it has compiled.πŸ”¬
.
This is just a BASIC example of the potential destructive nature in ruining your relationship with yourself.😳
.
DO WHAT YOU SAY YOU WILL DO.πŸ™πŸΌ
.
Or don't say you're going to do it.πŸ˜…
.
Be real with yourself.
.
Set large goals, break down those goals into small achievable milestones and follow through DAILY to achieve that large ambitious goal.πŸ™ŒπŸΌ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
Why Building Your Relationship With Yourself MATTERS πŸ‘‡πŸΌ . Completing tasks you told yourself you would do is the quickest way to boost your own self-esteem, resulting in a sustained "high" throughout each day.😁 . Each time you tell yourself you're going to do 'X' and you end up doing 'Y', you build a level of distrust in your own ability.πŸ€₯ . This is far more dangerous than initially perceived. . Think about it... . Let's say you said you were going to eat 2100 calories today or follow your meal plan and you end up cheating. Now imagine repeating this behaviour twice per week in 1 year.😦 . You've essentially just provided your brain with 104 reasons not to trust yourself when you're about to take a risk that could potentially allow you to reach new levels of success.😨 . Your brain has 104 reasons to convince you NOT to go for it when an opportunity comes your way because your brain is trying to PROTECT you. It doesn't believe that you have a great chance of following through due to the data it has compiled.πŸ”¬ . This is just a BASIC example of the potential destructive nature in ruining your relationship with yourself.😳 . DO WHAT YOU SAY YOU WILL DO.πŸ™πŸΌ . Or don't say you're going to do it.πŸ˜… . Be real with yourself. . Set large goals, break down those goals into small achievable milestones and follow through DAILY to achieve that large ambitious goal.πŸ™ŒπŸΌ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
5 Month Cyclical Gaining Transformation πŸ‘‡πŸΌ
186lbs ➑️ 190lbs
.
Over the past 5 months I've been cyclically gaining. What does this mean?πŸ€”
.
Essentially, i've been consuming calories in a slight surplus for the most part, sometimes at maintenance, and sometimes in a slight deficit in an effort to gain lean muscle while minimizing fat gain.βœ…
.
Training has been progressive and cardio has fluctuated from 2-6 sessions per week.πŸ”₯
.
To achieve this my nutrition has fluctuated between 2200-3000 Calories per day depending on the phase.πŸ˜„
.
Now i've been in a pure gaining phase with minimal cardio and consuming calories on the upper end of that range I described for the past 7 weeks.πŸ™ŒπŸΌ
.
At this point I'm starting to feel uncomfortable with my body composition and hunger is dipping. Great indicators for executing a mini-cut to re-sensitize the body and strip some body fat simultaneously. Setting up more lean growth.πŸ‘πŸΌ
.
Muscle growth can be achieved in cyclical gaining using roughly a 4:1 ratio of gaining to cutting.
.
An example could be 8 weeks in a caloric surplus followed by 2 weeks in a caloric deficit.πŸ‘ŒπŸΌ
.
If you feel ready to take control of your life and improve your body much faster than you could ever imagine then send me a message to see if we would work well together.πŸ™ŒπŸΌ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
5 Month Cyclical Gaining Transformation πŸ‘‡πŸΌ 186lbs ➑️ 190lbs . Over the past 5 months I've been cyclically gaining. What does this mean?πŸ€” . Essentially, i've been consuming calories in a slight surplus for the most part, sometimes at maintenance, and sometimes in a slight deficit in an effort to gain lean muscle while minimizing fat gain.βœ… . Training has been progressive and cardio has fluctuated from 2-6 sessions per week.πŸ”₯ . To achieve this my nutrition has fluctuated between 2200-3000 Calories per day depending on the phase.πŸ˜„ . Now i've been in a pure gaining phase with minimal cardio and consuming calories on the upper end of that range I described for the past 7 weeks.πŸ™ŒπŸΌ . At this point I'm starting to feel uncomfortable with my body composition and hunger is dipping. Great indicators for executing a mini-cut to re-sensitize the body and strip some body fat simultaneously. Setting up more lean growth.πŸ‘πŸΌ . Muscle growth can be achieved in cyclical gaining using roughly a 4:1 ratio of gaining to cutting. . An example could be 8 weeks in a caloric surplus followed by 2 weeks in a caloric deficit.πŸ‘ŒπŸΌ . If you feel ready to take control of your life and improve your body much faster than you could ever imagine then send me a message to see if we would work well together.πŸ™ŒπŸΌ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
❗️485 Calories❗️
14f/53c/46p
βž– 180g Chicken Thigh Meat
βž– 110g Brussel Sprouts
βž– 110g Yellow Potatoes
βž– 50g Carrots
βž– 0.3 Cup of Tomato Sauce
.
Let's discuss what is becoming more and more "normal" and see how we can improve upon it.πŸ˜…
.
⚠️ 1. Stressed?
⚠️ 2. Out of Shape?
.
If you currently experience either of these two, understand that the vast majority of people in North America are battling the exact same thing.
.
What is the best way to go about fixing these issues? πŸ‘‡πŸΌ
.
We know we need to eat better. We know we need to take better care of ourselves. But most of us simply have a hard time staying consistent with our nutrition and training plans.πŸ€”
.
The first problem:
.
⚠️ #1. Your Life Is Busier Than It's Ever Been.
.
➑️ We tend to get less sleep and wake up tired and sore.
.
➑️ We tend to snack and overeat often, especially in the evenings.
.
❗️Increased responsibilities.
❗️Increased stress from work.
❗️Less time to take care of ourselves.
.
The issue is that most people let their busy schedule overtake their health. They set massive fitness goals they don't have much of a chance hitting. And continue to add body fat while beating themselves up for not making a change.😳
.
Here's what you can do to succeed:
.
βœ… Embrace exercise minimalism.
βœ… Identify the largest gap in your nutrition and work on fixing it (while ignoring everything else).
.
The second problem:
.
⚠️ #2. You Know What To Do... But You're Just Not Consistent.
.
This doesn't need much further detail. It's the motherload of all problems.
.
The solution?
.
βœ… Make yourself accountable to a program.
βœ… Make yourself accountable to a person.
.
Problem solved.πŸ‘πŸΌ
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
❗️485 Calories❗️ 14f/53c/46p βž– 180g Chicken Thigh Meat βž– 110g Brussel Sprouts βž– 110g Yellow Potatoes βž– 50g Carrots βž– 0.3 Cup of Tomato Sauce . Let's discuss what is becoming more and more "normal" and see how we can improve upon it.πŸ˜… . ⚠️ 1. Stressed? ⚠️ 2. Out of Shape? . If you currently experience either of these two, understand that the vast majority of people in North America are battling the exact same thing. . What is the best way to go about fixing these issues? πŸ‘‡πŸΌ . We know we need to eat better. We know we need to take better care of ourselves. But most of us simply have a hard time staying consistent with our nutrition and training plans.πŸ€” . The first problem: . ⚠️ #1 . Your Life Is Busier Than It's Ever Been. . ➑️ We tend to get less sleep and wake up tired and sore. . ➑️ We tend to snack and overeat often, especially in the evenings. . ❗️Increased responsibilities. ❗️Increased stress from work. ❗️Less time to take care of ourselves. . The issue is that most people let their busy schedule overtake their health. They set massive fitness goals they don't have much of a chance hitting. And continue to add body fat while beating themselves up for not making a change.😳 . Here's what you can do to succeed: . βœ… Embrace exercise minimalism. βœ… Identify the largest gap in your nutrition and work on fixing it (while ignoring everything else). . The second problem: . ⚠️ #2 . You Know What To Do... But You're Just Not Consistent. . This doesn't need much further detail. It's the motherload of all problems. . The solution? . βœ… Make yourself accountable to a program. βœ… Make yourself accountable to a person. . Problem solved.πŸ‘πŸΌ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore 
You Get What You Put In πŸ‘‡πŸΌ
.
What I love most about the journey of improving my own physique is the fact that I know the results I get are 100% correlated to the effort I put into my training, nutrition, and recovery.☺️
.
βœ… There's no one to blame.
βœ… There's nothing to blame.
βœ… It's all on me.
.
Sometimes we still try to pull the victim card and blame our genetics. When something doesn't go our way our brain tries to connect what went wrong with a reason because we consistently ask ourselves why we aren't losing body fat or gaining muscle.
.
We could say it shows us how we lack the ability to accept responsibility.
.
I believe that most of us honestly feel like we're doing everything we can and still aren't seeing the results we believe we deserve.πŸ˜…
.
It's a true knowledge gap.πŸ€”
.
There's simply something the individual does not know about losing body fat or gaining muscle.πŸ”¬
.
This is where I enjoy stressing the importance of daily non-fiction reading in the field or hiring a coach to tap into new sources of knowledge.πŸ“š
.
If you feel like you deserve to be 10lbs leaner or deserve to be carrying more muscle tissue, just understand that it's highly likely there is something you don't know that's holding you back. πŸ”₯
.
- Coach Anthony πŸ˜„
Where Science Makes The Difference πŸ”¬
#achievemore
You Get What You Put In πŸ‘‡πŸΌ . What I love most about the journey of improving my own physique is the fact that I know the results I get are 100% correlated to the effort I put into my training, nutrition, and recovery.☺️ . βœ… There's no one to blame. βœ… There's nothing to blame. βœ… It's all on me. . Sometimes we still try to pull the victim card and blame our genetics. When something doesn't go our way our brain tries to connect what went wrong with a reason because we consistently ask ourselves why we aren't losing body fat or gaining muscle. . We could say it shows us how we lack the ability to accept responsibility. . I believe that most of us honestly feel like we're doing everything we can and still aren't seeing the results we believe we deserve.πŸ˜… . It's a true knowledge gap.πŸ€” . There's simply something the individual does not know about losing body fat or gaining muscle.πŸ”¬ . This is where I enjoy stressing the importance of daily non-fiction reading in the field or hiring a coach to tap into new sources of knowledge.πŸ“š . If you feel like you deserve to be 10lbs leaner or deserve to be carrying more muscle tissue, just understand that it's highly likely there is something you don't know that's holding you back. πŸ”₯ . - Coach Anthony πŸ˜„ Where Science Makes The Difference πŸ”¬ #achievemore