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User Image merrymaylifts Posted: Jan 21, 2018 8:56 PM (UTC)

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Meal prep done for the week for two people! OK, this maybe wasn’t the quickest meal prep Sunday’s but it’s going to be one tasty week 😋
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Lunch - Barbacoa slow roast beef, roast vegetable and black beans with Mexican breakfast potatoes (will probably also cover it in hot sauce...💁‍♀️) P39/C39/F16 (and 10g fibre!)
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Preworkout snack - pumpkin and white chocolate muffins using @kodiakcakes pumpkin and flax superfood mix 🤤 P5/C32/F6 ——————————-
Dinner - Chicken and lentil curry with spinach and basmati rice, I add a lot of rice because dinner is normally my postworkout meal. P21/C59/F11 ——————————-
@blackironnutrition #blackironnutrition #flexibledieting #BIN #weightlifting #oly #olympicweightlifting #fatloss #weightloss #nutrition #macros #micros #iifym
User Image rachelmarie89_ Posted: Jan 21, 2018 8:54 PM (UTC)
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Goal: Practice Every. Damn. Day.
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Cause I want this, for ME.
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I’m officially starting this prep at the leanest I’ve ever been, the most I’ve ever weighed, and the highest intake I’ve ever had. 💥💥💥
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2300 non veggie kcals for a deficit(for me, not you🙃), who woulda thought 💁🏻💪🏼
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#letsgo
#roadtoPRO
#futureIFBBPRO
#noHOLDENback
#teamO
#allredeverything
Another cheeky @halotopuk pint tonight - this time trying the salted caramel and topped it with orange smartie eggs, caramac buttons, a @lotusbiscoff biscuit and salted caramel sauce 🍦🍪
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salted caramel sauce from @cardiffsportsnutrition (SIAN10 for discount)
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Hope you’ve all had a lovely weekend! 😊
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#icecream #halotop #saltedcaramel #chocolatelover #whitechocolate #junkfood #carbsoncarbs #carbsafterdark #cheatday #weightgain #yummy #eeeeeats #foodlover #foodie #edrecovery #recovery #balancedintake #iifym #iifymgirls #ifitfitsyourmacros #flexibledieting #girlswholift #girlswithmuscle #ukfitfam #fitnessaddict #foodporn #pornfood #foodgasm #bodybuilding
User Image sivan_fagan_fitness Posted: Jan 21, 2018 8:55 PM (UTC)

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💥A touchy topic once again so let's jump right into it.
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😬Sugar.
Extremely tasty.
Extremely hyperpalatable.
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💁🏽Though, not addictive, poisonous or evil as some may claim.
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💥Let me explain why:
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1️⃣The researchers in studies that were done on sugar used rodents as their subjects ( just like with Aspartame but this is for another infographic:).
I'm pretty sure, we, humans, aren't rodents. Rodents are physiologically different than humans so extrapolation of the data doesn't make much sense.
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2️⃣Did you know that you can end up in the hospital with water poisoning? if you consume 100 apples a day you're likely to end up in the hospital as well.. So, does this mean water and apples are poisonous, and shouldn't be consumed? think about it.
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3️⃣"But I'm totally addicted to sugar!".
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No, you're not.
Food is a sensitive and emotional topic for many people. People like specific foods because of their hyperpalatbity (insert: cake, ice cream, peanut butter etc).
People overconsume certain foods because of their attitude towards food and diet, the feelings that accompany eating, the setting of eating etc. People don't physiologically depend on sugar, otherwise we'd be having sugar parties every weekend..
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🍬Demonizing any food group can backfire (big time) into overeating 'forbidden foods', resulting in a negative, unhealthy relationship with food.
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🥗🍗🍚🍡
So what should you do?
Eat like an adult. -
Focus on fruits, veggies, lean meats, and complex carbs for the majority of your meals, while limiting sugar consumption. -
Limiting, not eliminating.
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Hope this is helpful 🙏🏼❤️



#science #sugar #macros #diet #healthyfood #healthydiet #flexibleseating #flexibledieting #paleo #health #fitness #fitfam #fatloss #fatlossjourney #weightloss #caloriecounting #calories #nutrition #nutritionist #dietitian #exercise #fitbody #carbs #strong #strengthtraining #dieting #fitfood #igfoodie #iifym #healthyeating
User Image mathandmacros Posted: Jan 21, 2018 8:55 PM (UTC)

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My lunches for the week are DONE!

Salads with romaine and spinach, mushrooms, carrots, green onions, 4oz chicken breast, and 2 tbsp of @bolthousefarms creamy balsamic dressing.

For an afternoon snack on my planning time, @dannon Lite and Fit vanilla Greek yogurt that will be mixed with strawberry flavored Prozein protein powder. I like to dip apples into it. :) #teacherlunch #mealplanning #mealprep #iifym #flexibledieting #protein #salad #lunch #bolthousefarms #macros #chicken #womenwholift #girlswholift #chickswholift #mathandmacros #💪🏼
User Image laurawelsh_ Posted: Jan 21, 2018 8:54 PM (UTC)

fittingfitness_
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When the flash catches ya off guard & blinds ya 😂📸☀️
I almost always take a blank when it comes to captions but this time I wanted to talk about bad/sad days. First off, never feel bad or put yourself down if you feel sad or lazy for the day. You’re allowed.
Everyone has bad days: e.v.e.r.y.o.n.e. It’s natural, let it pass, feel sad, cry if you have to but then get up, do something you enjoy that brings you happiness.. watch that disney movie you love, eat the cake in the fridge, meet that friend who makes you laugh. You will feel better and things will get better! Life is hard sometimes but it’s also so wonderful; enjoy it 🙏🏽💕
#realdeeprealfast #happiness #youdoyouboo
User Image staceyhearnefit Posted: Jan 21, 2018 8:53 PM (UTC)

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The future belongs to those who believe in the beauty of their dreams.
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It’s a new week to keep that momentum going, to keep working hard, to keep chasing those goals 👊
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Goal for this week is to get more sleep than I did last week! 👌
User Image sammarriottpt Posted: Jan 21, 2018 8:53 PM (UTC)
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🚨The Importance of REVERSE-ENGINEERING🚨
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Fun fact.. yesterday, I planned out the next 24 weeks in terms of my what I plan to do with my Physique. Yep, 24 weeks.. bit long right?!
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Early-July it looks like I’ll be heading back to a certain little Spanish Island for some Techno shenanigans, so with that in mind I’ve switched up the direction I’m heading in with my training to make sure I MAXIMISE what I can do with my physique in that time👇
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🔹 For the next 4 Weeks, I’ll go into a Mini-Cut Phase to strip away some of the excess Fat Gain from this current 4 months of Gaining.
🔹 After that I’ll go back into a Gaining Phase for a further 6 Weeks. My priority is to stay in a surplus for AS LONG AS POSSIBLE to maximise Muscle Gain before a full-on Fat Loss Phase
🔹 I’ll then go back to Maintenance for 2 weeks, before going into a 10-12 Week Fat Loss Phase right before I get on the plane ✈️
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For me, it’s pointless getting super-shredded unless there’s a reason, like a holiday, competition, photoshoot etc. If there’s nothing to aim for, I’ve always taken to approach to opt for a long-term Gaining Phase with occasional Mini-Cuts to IMPROVE your Physique. A much better use of that time👌
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HOWEVER.. once you have something to aim for with a specific timeline, that’s where you can start nailing down the plan of action. You do that by picking the date you need to be ready by, then REVERSE-ENGINEER the process👇
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👉🏻 Firstly, work you way back from the end-date by setting the required time to get as lean as needed, losing body fat at a comfortable rate which you can handle.
👉🏻 It’s also best to account for any hiccups along the way like what I’ve done. I imagine @movement_music_ events and @luvrhythmevents will host some Techno-Antics that might delay the incoming shredz💁🏻‍♂️
👉🏻 Finally once the two above are accounted for, you can then figure out how long you can REMAIN in a Gaining Phase to gather as much muscle tissue as possible!
User Image dilecookie Posted: Jan 21, 2018 8:51 PM (UTC)

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🇮🇹⬇️Meine Lieben ich bin wieder zurück 😍 ich hab diese Zeit ausgenutzt um ein bisschen in meiner Routine wieder reinzukommen 🤯 mich an meine Jobs wieder zu gewöhnen und über meine Form nachzudenken 💪🏽 hab jetzt meine Ernährung ein bisschen angepasst und jetzt lasse ich mich überraschen 😂💪🏽 bin gespannt was passieren wird 🧜🏽‍♀️ ☝🏽Das ist ein Bild von meinem üblichen Frühstück 🥣 das esse ich aber oft auch zu Mittag oder am Abend, denn #haferflocken passen ja immer, oder?! 😛
Ich lese ich ein bisschen und dann gehe ich schlafen. Morgen ist wieder Montag 🙀🙀 wünsche euch eine gute Nacht 😘💤🌙 •
🇮🇹 Rieccomi miei cari 😍 mi sono presa un po‘ di tempo per riprendermi dopo le feste 🤯, riabituarmi ai miei lavori e pensare un po‘ alla mia forma fisica 💪🏽 infatti ho cambiato un po‘ la mia alimentazione e sono curiosa di vedere cosa succederà 🧜🏽‍♀️ ☝🏽 Questa è una foto della mia colazione 🥣 ma in realtà spesso la mangio a pranzo o a cena, direi che i grani ci stanno sempre, o no?? 😛
Adesso leggo un po’ e poi vado a nanna, domani è già lunedì 🙀🙀
Buona notte e a tutti 😘💤🌙
User Image mckenziefitness Posted: Jan 21, 2018 8:53 PM (UTC)

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Day 7 of 80! Traveling makes it hard to stay on track towards your health and fitness goals. But after at least 3 years of training my mind of what is good for my body, it’s actually hard for me to order something so bad for me. Occasionally I have something that doesn’t quite fit my meal plan but once you start feeding your body with healthy whole foods, it’s hard to do anything but that and not feel miserable after you eat it. Idk about you, but I have grown to hate that feeling and try my best to stay away from it. So I went for the freshly made grilled chicken salad and it was delicious 🥗And don’t forget to stay hydrated during all your traveling! Now time to enjoy the happiest place in the world 😃





#stillgoin #fitness #balance #motivation #trainhard #health #wellness #strength #fitlife #girlswholift #goaldigger #fitfam #fitspo #fitspiration #cleaneating #flexibledieting #lifestyle #determination #getfit #eatclean #inspiration #keeppushing #dreambig #fearless #strong #80dayobsession
User Image amym_fitness Posted: Jan 21, 2018 8:52 PM (UTC)

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Perfect Sunday night dinner with my man - just what the doctor ordered after a busy weekend 💪🏻
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#steaknight #treat #stillmooing #protein #iifym #flexibledieting #musclefuel #nutrition #strongnotskinny #bulking
User Image allenquartzs Posted: Jan 21, 2018 8:52 PM (UTC)

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It was a good learning experience. It was a HUGE show. Easily like 300 competitors over all. I placed top 10 in the Open Class B out of 30 competitors and I was the youngest one, it was a stacked class. And placed 2nd in Teen Class out of like 15 competitors. Good job to everybody that competed. Met lots of cool people. It was my first NPC show many more shows to come. Thanks to my good friends @dominicolai @biancaakmiec @brandonkmiec and Patrick for coming out to support. You guys are gonna kill it at Governor's Cup.
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#IIFYM#flexibledieting#aesthetics#diet#shredded#beastmode#bodybuilding#npc#ifbb#instagrambodybuilding#fitfam#fitspo#usa#misc#aware#abs#healthy#fitness#transformation#inspire#motivation#instafit#workout#noexcuses#gymlife#gym#grind#lift#dedication#gymrat
User Image laurenyoung____ Posted: Jan 21, 2018 8:52 PM (UTC)

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“If it doesn’t challenge you - It won’t change you”✨ ——————————————————————-Today marks day 1️⃣ of my 8 week challenge at @crossfit_might 😬 Am I nervous ..YES! For me it’s about consistency - I’m really bad when I start to see results I just go back to my old ways after working so damn hard 🤷🏻‍♀️ So for me this is about achieving my desired outcome but also learning to not let myself go the second I reach my goals 😏 So here’s to 8 weeks of making healthier choices and seeing some bomb ass results 😉👌🏼 || -
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#fitness #fitspo #crossfit #instafit #instagramers #workout #picoftheday #iifym #followback #fit #getfit #selfie #gymlife #fitfam #activewear #liftweights #instagood #strong #bestoftheday #transformation #instafitness #muscles #igfitness #socialenvy #cardio #follow4follow #fitspiration #flexibledieting#iifymgirls

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