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    Joey Thurman | Fitness Expert
    @joeythurmanfit

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You can fit both of these into your diet. Read below for more tips ๐Ÿ‰๐ŸŠ
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Follow ๐Ÿ‘‰ @joeythurmanfit
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CHEAT WITH CARB CYCLING!
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You canโ€™t get lean without eating clean, but there are times when โ€˜cheatingโ€™ can actually assist in losing fat! Sweet, right?! ๐Ÿ˜€
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This doesnโ€™t mean you can go crazy and say โ€˜Joey told me to act like Iโ€™m a competitive eater!โ€™ What you can do is increase your carbohydrate intake (increasing your overall calorie intake) for a single day once or twice a week.
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So hereโ€™s why and how this works: Being on a restricted calorie diet can cause your levels of the critical hormone leptin to plummet. Leptin is in charge of keeping your hunger down and your metabolism up; so when its levels fall, you will essentially burn fewer calories. Carb cycling (overeating for your new calorie levels) jacks leptin levels back up, which keeps your metabolism elevated and your hunger suppressed. ๐Ÿ‘‡
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So when you return back to a lower calorie diet the next day, you will burn more calories while consuming less! Nice!
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Here how to do it: Increase your carbs by 25-50% one or two days per week on nonconsecutive days. Your body reaches equilibrium after 2-3 days and gets used to the lower calorie restriction; so increasing your calories one or two days a week provides a leptin and metabolism spike. Now if you keep your carbs clean by eating carbs like sweet potatoes, yams, wild rice, quinoa, beans, whole grains, red potatoes, and fruits, you will be on the right track! If you are resistance training and doing HIIT cardio (as you should be and find out why later in this book) itโ€™s best to complete your workouts on your carb cycling days to allow the carbs to fuel your workout and even further limit the possibility of fat gain. Now here it isโ€ฆif you want to have that pizza, pasta, or cake you have been craving, this is the day to have your CHEAT meal; just donโ€™t make it a marathon cheat eating day!
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Photo by: @samanne.fit ๐Ÿ“ท
You can fit both of these into your diet. Read below for more tips ๐Ÿ‰๐ŸŠ . Follow ๐Ÿ‘‰ @joeythurmanfit . CHEAT WITH CARB CYCLING! . You canโ€™t get lean without eating clean, but there are times when โ€˜cheatingโ€™ can actually assist in losing fat! Sweet, right?! ๐Ÿ˜€ . This doesnโ€™t mean you can go crazy and say โ€˜Joey told me to act like Iโ€™m a competitive eater!โ€™ What you can do is increase your carbohydrate intake (increasing your overall calorie intake) for a single day once or twice a week. . So hereโ€™s why and how this works: Being on a restricted calorie diet can cause your levels of the critical hormone leptin to plummet. Leptin is in charge of keeping your hunger down and your metabolism up; so when its levels fall, you will essentially burn fewer calories. Carb cycling (overeating for your new calorie levels) jacks leptin levels back up, which keeps your metabolism elevated and your hunger suppressed. ๐Ÿ‘‡ . So when you return back to a lower calorie diet the next day, you will burn more calories while consuming less! Nice! . Here how to do it: Increase your carbs by 25-50% one or two days per week on nonconsecutive days. Your body reaches equilibrium after 2-3 days and gets used to the lower calorie restriction; so increasing your calories one or two days a week provides a leptin and metabolism spike. Now if you keep your carbs clean by eating carbs like sweet potatoes, yams, wild rice, quinoa, beans, whole grains, red potatoes, and fruits, you will be on the right track! If you are resistance training and doing HIIT cardio (as you should be and find out why later in this book) itโ€™s best to complete your workouts on your carb cycling days to allow the carbs to fuel your workout and even further limit the possibility of fat gain. Now here it isโ€ฆif you want to have that pizza, pasta, or cake you have been craving, this is the day to have your CHEAT meal; just donโ€™t make it a marathon cheat eating day! . Photo by: @samanne.fit ๐Ÿ“ท
Aloe Vera benefits not only the skin! See tips below. | ๐ŸŒฟ Video: @alphafoodie
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Follow @joeythurmanfit for more
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ALOE VERA! 
Aloe vera helps to absorb ingested nutrients and aids in strengthening your gut lining to prevent any leakages. Take the โ€˜meatโ€™ out of the aloe and add it to juices and smoothies. You can also add it to your water (infuse flavors overnight)! It is slightly bitter so add some lemon, lime, or fruit with it, or mix the gel in salad dressings. Also, aloe releases a lot of water, has a less slimy texture, and has a milder flavor when it is cooked (steaming or poaching is best). You can also buy pure aloe gel (not the green lotion with the cartoon sun on it), but the pure (edible) aloe from a nutritional store.
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Ways to detoxify your body:
Your body wants to clean itself so you can facilitate the process by feeding it foods to help! Eat green veggies that are rich in chlorophyll like spinach and parsley and gelatinous plant foods like chia, aloe, sea weeds. Gels move through intestinal track and absorb and bind the bile salt released by the liver and gets rid of them.
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Stay tuned for more tips by turning on post notifications! .
Aloe Vera benefits not only the skin! See tips below. | ๐ŸŒฟ Video: @alphafoodie - Follow @joeythurmanfit for more . ALOE VERA! Aloe vera helps to absorb ingested nutrients and aids in strengthening your gut lining to prevent any leakages. Take the โ€˜meatโ€™ out of the aloe and add it to juices and smoothies. You can also add it to your water (infuse flavors overnight)! It is slightly bitter so add some lemon, lime, or fruit with it, or mix the gel in salad dressings. Also, aloe releases a lot of water, has a less slimy texture, and has a milder flavor when it is cooked (steaming or poaching is best). You can also buy pure aloe gel (not the green lotion with the cartoon sun on it), but the pure (edible) aloe from a nutritional store. . Ways to detoxify your body: Your body wants to clean itself so you can facilitate the process by feeding it foods to help! Eat green veggies that are rich in chlorophyll like spinach and parsley and gelatinous plant foods like chia, aloe, sea weeds. Gels move through intestinal track and absorb and bind the bile salt released by the liver and gets rid of them. . Stay tuned for more tips by turning on post notifications! .
Get your Monday moving with this split squat biceps curl! Whoโ€™s gonna give this a try?!
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Follow @joeythurmanfit for more!
Get your Monday moving with this split squat biceps curl! Whoโ€™s gonna give this a try?! ๐Ÿ’ช๐Ÿ‘Š Follow @joeythurmanfit for more!
A 7 day workout split. ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ
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Now before you ask how come itโ€™s a SEVEN day workout split, let me correct you! It doesnโ€™t have to be! You can do 5 days on and 1 day off. Then continue to complete the split! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ These are just illustrative routines, showcasing some of the best exercises to do in the gym, with basic equipment, almost every gym should have! 
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Follow @joeythurmanfit for more workout tips! ๐Ÿ’ช๐Ÿผ๐Ÿคฉ๐Ÿ™Œ๐Ÿผ (credits to: @sionmonty) - If you have any questions about workout routines and dieting, hit me up in the DMโ€™s ๐Ÿ˜
A 7 day workout split. ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ # โ€”โ€” Now before you ask how come itโ€™s a SEVEN day workout split, let me correct you! It doesnโ€™t have to be! You can do 5 days on and 1 day off. Then continue to complete the split! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ These are just illustrative routines, showcasing some of the best exercises to do in the gym, with basic equipment, almost every gym should have! # โ€”โ€” Follow @joeythurmanfit for more workout tips! ๐Ÿ’ช๐Ÿผ๐Ÿคฉ๐Ÿ™Œ๐Ÿผ (credits to: @sionmonty) - If you have any questions about workout routines and dieting, hit me up in the DMโ€™s ๐Ÿ˜
๐Ÿ”ฅ AWESOME FOODS FOR FAT LOSS ๐Ÿ”ฅvia: @mazerfitness -โ €
When it comes to fat loss there are a few things that are important, what you eat, how much you eat and if you're satiated or not. ๐Ÿ—’๏ธโ €
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The food choices you make can be a huge help in your fat loss journey, they can make things a lot easier (or not). ๐Ÿค”โ €
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There are a few things that will really help you ease your fat loss! A diet that is high in volume, protein and fiber will make things easier. ๐Ÿ–โ €
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Next to that it is best to avoid liquid calories as much as possible. These are not satiating and will add up quicker than you think. ๐Ÿนโ €
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The foods you see here are not magical, and you still need to put in the work to achieve your goals. But they will make it easier! ๐Ÿ™Œ๐Ÿพโ €
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You still need to be in a calorie deficit in order to lose weight, this means that you need to consume fewer calories than you burn on a daily basis. ๐Ÿฝ๏ธโ €
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What is your favorite food when it comes to fat loss? Let me know! ๐Ÿ‘‡๐Ÿผ โ €
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Follow me @joeythurmanfit for more workout and diet tips! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ
๐Ÿ”ฅ AWESOME FOODS FOR FAT LOSS ๐Ÿ”ฅvia: @mazerfitness -โ € When it comes to fat loss there are a few things that are important, what you eat, how much you eat and if you're satiated or not. ๐Ÿ—’๏ธโ € -โ € The food choices you make can be a huge help in your fat loss journey, they can make things a lot easier (or not). ๐Ÿค”โ € -โ € There are a few things that will really help you ease your fat loss! A diet that is high in volume, protein and fiber will make things easier. ๐Ÿ–โ € -โ € Next to that it is best to avoid liquid calories as much as possible. These are not satiating and will add up quicker than you think. ๐Ÿนโ € -โ € The foods you see here are not magical, and you still need to put in the work to achieve your goals. But they will make it easier! ๐Ÿ™Œ๐Ÿพโ € -โ € You still need to be in a calorie deficit in order to lose weight, this means that you need to consume fewer calories than you burn on a daily basis. ๐Ÿฝ๏ธโ € -โ € What is your favorite food when it comes to fat loss? Let me know! ๐Ÿ‘‡๐Ÿผ โ € -โ € Follow me @joeythurmanfit for more workout and diet tips! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ
๐Ÿ”ฅTIPS FOR A HEALTHY AND QUICK BREAKFAST๐Ÿ”ฅvia: @phetfit -โ €
Starting the day of right is the best way to do it right? Here are some tips to have a tasty and healthy breakfast! ๐Ÿ™Œ๐Ÿฝโ €
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You don't have to eat breakfast. The myth that your metabolism slows down or does not start when you don't eat breakfast is something a lot of people still believe. ๐Ÿฝ๏ธโ €
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Here are 5 tips! ๐Ÿ‘‡๐Ÿผ โ €
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1. Have some chilled oatmeal. Easy to prepare, super tasty and endless variations possible. A great way to start the day!โ €
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2. Hard boiled eggs. Great source of protein and healthy fats, often demonized but this is not fair for the super nutritious eggs! โ €
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3. Have some snacks. Not the biggest eater in the morning? Don't worry have some small healthy snacks!โ €
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4. Prep your smoothies. Super easy to prepare in advance, endless variations possible and easy to add some extra protein. โ €
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5. Dinner for breakfast. Maybe not for everyone, but really simple if you have something left from the day before!โ €
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Follow me @joeythurmanfit for more workout and diet tips!
๐Ÿ”ฅTIPS FOR A HEALTHY AND QUICK BREAKFAST๐Ÿ”ฅvia: @phetfit -โ € Starting the day of right is the best way to do it right? Here are some tips to have a tasty and healthy breakfast! ๐Ÿ™Œ๐Ÿฝโ € -โ € You don't have to eat breakfast. The myth that your metabolism slows down or does not start when you don't eat breakfast is something a lot of people still believe. ๐Ÿฝ๏ธโ € -โ € Here are 5 tips! ๐Ÿ‘‡๐Ÿผ โ € โ € 1. Have some chilled oatmeal. Easy to prepare, super tasty and endless variations possible. A great way to start the day!โ € โ € 2. Hard boiled eggs. Great source of protein and healthy fats, often demonized but this is not fair for the super nutritious eggs! โ € โ € 3. Have some snacks. Not the biggest eater in the morning? Don't worry have some small healthy snacks!โ € โ € 4. Prep your smoothies. Super easy to prepare in advance, endless variations possible and easy to add some extra protein. โ € โ € 5. Dinner for breakfast. Maybe not for everyone, but really simple if you have something left from the day before!โ € -โ € Follow me @joeythurmanfit for more workout and diet tips!
Some days, you may think youโ€™re quite far from your goals or whatever you are doing isnโ€™t paying off, whether itโ€™s in the gym, at work or even in a relationship! But the most important thing is consistency at what you are doing! 
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You are always one step closer than you think you are! You always right around the corner to your short term goals! 
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โ€”โ€” Set short term, small, achievable goals every day and donโ€™t overwhelm yourself. Youโ€™ll get there sooner than later! LETS GOOOO
Some days, you may think youโ€™re quite far from your goals or whatever you are doing isnโ€™t paying off, whether itโ€™s in the gym, at work or even in a relationship! But the most important thing is consistency at what you are doing! # โ€”โ€” You are always one step closer than you think you are! You always right around the corner to your short term goals! # โ€”โ€” Set short term, small, achievable goals every day and donโ€™t overwhelm yourself. Youโ€™ll get there sooner than later! LETS GOOOO
Going to the club or the beach? ๐Ÿ˜‰Pump up with this Ultimate Chest Pump consisting of more compound movements, hitting more than one muscle! Hit these exercises up on Monday! ๐Ÿ’ช๐Ÿผ๐Ÿคฉ๐Ÿ™Œ๐Ÿผ
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Follow me @joeythurmanfit for more daily workout and diet tips! (Credits to: @sionmonty)
Going to the club or the beach? ๐Ÿ˜‰Pump up with this Ultimate Chest Pump consisting of more compound movements, hitting more than one muscle! Hit these exercises up on Monday! ๐Ÿ’ช๐Ÿผ๐Ÿคฉ๐Ÿ™Œ๐Ÿผ # โ€”โ€”- Follow me @joeythurmanfit for more daily workout and diet tips! (Credits to: @sionmonty)
Natureโ€™s candy shop ๐Ÿ˜๐Ÿ™Œ๐Ÿผ๐Ÿคฉ #
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Follow @joeythurmanfit for workout and diet tips! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ
Natureโ€™s candy shop ๐Ÿ˜๐Ÿ™Œ๐Ÿผ๐Ÿคฉ # โ€”โ€”- Follow @joeythurmanfit for workout and diet tips! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ
The ultimate mass chest workout routine! Itโ€™s so important to always switch up your workout and not stick to the same routine for long periods of time! Remember to keep your nutrition on point! If you want a custom program send me a message!
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Iโ€™d say per 1-2 months, changing up the routine and trying new styles and exercises would be ideal! 
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โ€”โ€” Follow me @joeythurmanfit for more workout tips!
The ultimate mass chest workout routine! Itโ€™s so important to always switch up your workout and not stick to the same routine for long periods of time! Remember to keep your nutrition on point! If you want a custom program send me a message! # โ€”โ€” Iโ€™d say per 1-2 months, changing up the routine and trying new styles and exercises would be ideal! # โ€”โ€” Follow me @joeythurmanfit for more workout tips!
Home fat burner workout! Let the workout and picture speak for itself! ๐Ÿ’ช๐Ÿผ๐Ÿ™Œ๐Ÿผ- Of course you CAN NOT get as good of results from a workout only! Eat your clean Whole Foods and lots of greens!
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Follow me @joeythurmanfit for more workout tips!
Home fat burner workout! Let the workout and picture speak for itself! ๐Ÿ’ช๐Ÿผ๐Ÿ™Œ๐Ÿผ- Of course you CAN NOT get as good of results from a workout only! Eat your clean Whole Foods and lots of greens! # โ€”- Follow me @joeythurmanfit for more workout tips!
1 or 2?! Whatโ€™s your go-to? ๐Ÿ˜๐Ÿคฉ via: @sara.haven 
1) Honey garlic chipotle salmon ๐Ÿ‘‰๐Ÿป๐Ÿ‘‰๐Ÿป*recipe* 1) in a bowl, combine 1 tbsp. honey (I used manuka), 1/4 tsp. chipotle chili powder, 1 tbsp. melted ghee or butter, a punch or salt + a punch of pepper. Spread evenly over two 4-6 oz. salmon filets (you can easily double this to serve four). 2) in a pan, heat 1 tsp. ghee or oil for a minute; add salmon filets, skin side up, and sear for 3 mins.; flip, and cook an additional 3-4 mins. ๐ŸŒถ๐Ÿฏ โ€ขโ€ข crispy cauliflower gnocchi (thereโ€™s a tutorial for this in my stories) โ€ขโ€ข grilled asparagus topped with fresh parmesan cheese ๐ŸŒฑ๐Ÿ‘Œ๐Ÿป.
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2) Cacio e pepe macaroni & cheese โ€ขโ€ข lemon honey garlic sage chicken (recipe in the comments)๐ŸŒฟ๐Ÿ‹ โ€ขโ€ข grilled broccolini with parmesan & red pepper ๐Ÿฅฆ. #
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Follow me @joeythurmanfit for more workout and diet tips! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ
1 or 2?! Whatโ€™s your go-to? ๐Ÿ˜๐Ÿคฉ via: @sara.haven 1) Honey garlic chipotle salmon ๐Ÿ‘‰๐Ÿป๐Ÿ‘‰๐Ÿป*recipe* 1) in a bowl, combine 1 tbsp. honey (I used manuka), 1/4 tsp. chipotle chili powder, 1 tbsp. melted ghee or butter, a punch or salt + a punch of pepper. Spread evenly over two 4-6 oz. salmon filets (you can easily double this to serve four). 2) in a pan, heat 1 tsp. ghee or oil for a minute; add salmon filets, skin side up, and sear for 3 mins.; flip, and cook an additional 3-4 mins. ๐ŸŒถ๐Ÿฏ โ€ขโ€ข crispy cauliflower gnocchi (thereโ€™s a tutorial for this in my stories) โ€ขโ€ข grilled asparagus topped with fresh parmesan cheese ๐ŸŒฑ๐Ÿ‘Œ๐Ÿป. # โ€”โ€” 2) Cacio e pepe macaroni & cheese โ€ขโ€ข lemon honey garlic sage chicken (recipe in the comments)๐ŸŒฟ๐Ÿ‹ โ€ขโ€ข grilled broccolini with parmesan & red pepper ๐Ÿฅฆ. # โ€”โ€” Follow me @joeythurmanfit for more workout and diet tips! ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ