47 Posts

cynthiaderegt Breakfast after 30minutes fasted cardio. (4blocks #zonediet )
40gr oats
20gr isolate protein
12gr chiaseeds
12gr flaxseeds
2gr cinnamon
80gr black forest fruits
110ml unsweetened almondmilk

Kcal: 402
Carbs: 36gr
Protein: 28gr
Fat: 12gr
2w

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cynthiaderegt #fastedcardio this morning before I went to work (on my #mtb.) Really quiet on the road, enjoyed the nature and singing birds. Now time for a healthy lunch. Salad of kidneybeans, peppers, tuna, cucumber and avocado. And a homemade #oatbar. Made with oats, speltflakes and quinoa. #Recipe see previous post.
#cardio #mountainbike #outsidecardio #fatburn #nature #beautifulnature #healthyfood #zonediet #crossfitdiet #inthezone #healthylifestyle #healthy #fitgirl #fitfam #fitdutchie #thrusttheprocess #fitness #girlwithmuscles #eatclean #cleaneating #diet #food #eatcleantrainhard #eatcleanandtraindirty #dedicated #dedication
4w

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cynthiaderegt Zonediet meals 4 totally different meals but all of them contains: 10,5gr fat 31,5gr carbs and 24,5gr protein. (Arround 300-320kcal) ️ meat
️ fish
️ eggwhites
️ whole weat wraps
️ whole weat macaroni
️ sweet potato
️ veggies (lots of different kinds)
️ unsalted nuts
️ avocado
4w

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cynthiaderegt Abs are slowly getting back. Photo on the left when I got back of my very nice vacation in Greece with my boyfriend. On the right this morning. So 3 weeks in between. Happy with the results of my training and clean diet! 1mon

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cynthiaderegt Oven baked oats for breakfast after I finished 40min fasted cardio on my elliptical. Made this breakfast this time with black forest fruit and Peanutbutter!!!! Tasted GOOOOOD!!! (4 blocks zonediet, dubble blocks of fat)
Kcal: 388
Carbs: 36,2
Protein: 27,8
Fat: 11,8
1mon

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cynthiaderegt Just finished my fasted cardio on the elliptical. Now time for my sunday breakfast.. (3,5 blocks, dubble fat, zonediet) I still love my oatflakes breakfast.. Many of you will think I'm crazy, but I love this so much more than a slice of bread or something. 1mon

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ladysills Congrats to @o0ojro0o on his new venture!! So proud of you ️ Check it out #thegreyshop if you're in the area #GreySE13 #Lewisham #OpeningDay #HardWork #Perseverance #Success #ThrustTheProcess #July 2mon

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cynthiaderegt My zonediet meals today: (6th meal not in the picture)

1 (5 blocks breakfast)
60gr oats
2gr cinnamon
50gr apple
120ml unsweetened almondmilk

Shake:
34gr whey protein
30ml apple cider
1scoop hmb
1scoop L'carnitine

2 (5 blocks lunch)
260gr lean quark
100gr fresh strawberries
3gr whey
8gr cacaonibs
8gr whey crispy
30gr muesli (no sugar added)
1 superfood ricewaffle

3 (2 blocks snack)
100gr spinach
5gr quinoa (left over from my dinner)
140gr tomato
130gr cucumber
3gr unsalted peanuts

10gr whey shake

4 (5 blocks dinner)
300gr beetroot
50gr apple
70gr white fish
65gr smoked chicken
20gr quinoa
5gr unsalted cashewnuts

5 (2 blocks snack)

2½ superfood ricewaffle
45gr smoked chickenfillet
2gr unsalted peanuts
60gr cucumber
6gr smoked beef
6 (2 blocks before bed snack, see recipe in a previous post)
12gr oats
1gr cinnamon
7 gr peanutbutter poeder
10gr micellar casein protein
30gr mashed banana
1 unsalted peanut
25ml unsweetened almondmilk
2mon

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beau_watson I've been super nervous about posting any of my progress bc well, it IS a process. This morning I weighed in at 139.8 and look tighter than any day so far. This morning shit got real and truly marks the start of my prep for November. I'm incredibly grateful to be working with the extremely talented Hayley @alpha_angel88 my front pose needs work but we will fix that with practice and in person posing when I'm in #Louisville this month. Love you girl!!!! #NPCBikini #November #greensborotolouisville #grateful #humble #thrusttheprocess 3mon
  •   beau_watson On 7 November I have the elite muscle championship in Greensboro NC then 13-14 November I have the Ky muscle Classic in Louisville @adamsb21 both for bikini not sure yet if I'll be doing both bikini and figure. 3mon
  •   adamsb21 Nice! My first competition is in August. Pacific Open Championship in San Diego for men's physique. 3mon
  •   beau_watson No way!!!! that's so exciting!! I'll still be here to watch you bring it home!!!! @adamsb21 🏼🏼 3mon
  •   adamsb21 Yeah I'm pretty stoked. I just wish there was a posing coach around here to help out... Stuck with YouTube 3mon
  •   beau_watson I can help @adamsb21 3mon
  •   adamsb21 For real!!? That would be awesome! 3mon
  •   alpha_angel88 Awww Love you girl!! This is only the beginning. Trust the process. Trust in me. But most of all trust in yourself and believe in yourself. Nobody is going to do the work for you and excuses are only thing that keeps you from seeing results. So. Let's do this! #noexcuses #timetoshine #believe #havefaith #npcbikini #watchmework #fatdontflex 3mon
  •   beau_watson Thanks girl!!! @alpha_angel88 3mon

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cynthiaderegt Saturday breakfast! Oven baked oats, a proteinshake with apple cider, green tea lemon and my suplements (vitamin, omega 3, calcium, magnesium and vitamin d3)
Macro's:
Kcal: 398
P:35,4
C: 45.2
F:7,6 (=5blocks zonediet)

Recipe in the comments

#zonediet #crossfitgirl #crossfit #crossfitchick #fitgirl #fitdutchie #fitfam #fit #diet #zonedietrecepies #eatclean #healthylifestyle #healthy #eathealthy #eatcleanandtrainhard #fitness #weightlifting #thrusttheprocess #5blocks #food #healthyfood #oats #ovenbakedoats
3mon
  •   cynthiaderegt Recipe: 3mon
  •   cynthiaderegt Prehead the oven at 200°C. Mix 55gr oats, 30gr vanilla whey, 3gr cinnamon, 4gr flaxseed, 30gr eggwhites, 50ml unsweetened almondmilk, 100ml water, 57gr apple and a bit baking powder. Put it in a ovenproof pan and bake for 30min. (I used 15gr whey in my shake and 15 in this recipe because otherwise I think the apple cider is very nasty) 3mon

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cynthiaderegt Upgraded my diet with more blocks. Why?? In less than 2 weeks I have to compete in the walters throwdown competition. So I'll have some more energy at my training en during the day. My breakfast, lunch and dinner will be 5 blocks. And my snacks 2 blocks.
#zonediet #crossfitgirl #process #waltersthrowdown #competition #crossfitcompetition #crossfit #crossfitchick #fitgirl #fitdutchie #fitfam #fit #diet #zonedietrecepies #eatclean #healthylifestyle #healthy #eathealthy #eatcleanandtrainhard #girlswithmuscles #girlwithmuscle #muscles #fitness #weightlifting #thrusttheprocess #5blocks #food
3mon
  •   jonvenus nice :D 3mon
  •   jennaleannexx Been searching for someone who maybe can help me!!?? I recently started the zone diet. Yesterday intact. I am a little confused on the blocks. How do I know how many grams say zucchini to make up one block?? thanks for your time ! 😬 @cynthiaderegt 3mon
  •   jennaleannexx infact *** 3mon
  •   cynthiaderegt @jennaleannexx I would love to help you. To calculate my macro's I use an app called 'fatsecret' (you can also use myfitnesspal for example) If you have more questions please contact me. 3mon
  •   jennaleannexx oh wonderful thank you! I'll shoot you another message if I get stuck. You're fabulous! Thank you! @cynthiaderegt 3mon
  •   cynthiaderegt Your welcom. Love to help you. 😙 @jennaleannexx 3mon

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cynthiaderegt Sometimes I don't see my own results anymore.. But happy when I look at pics and compare them. The left is taking on the first week of march, the right on the first week of may. Both in the morning and I didn't use a filter.
#process #eatclean #healthylifestyle #fitgirl #fitfam #fitdutchie #fitnessgirl #crossfit #crossfitgirl #crossfitter #girlwithmuscles #girlswithmuscles #abs #absinprocess #weightlifting #healthyliving #thrusttheprocess #fitnessprocess
4mon

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4mon iam_kathe
Normal A LOVE as deep as the ocean!
iam_kathe Telas!!!! Algún día me estiro hahahahhaha
Fabric & silk. Picture by @yulaycastillo ;). #telas #fabric #flying #pty #loveIt #Streching #thrusttheprocess
4mon

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