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User Image sitaliaander Posted: Jan 1, 2018 9:54 PM (UTC)

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Fresh vs Frozen 🥦🥒🥕
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I’ve been asked a few times what I choose for meal prepping. .
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Frozen all the way ❄️. Cheaper, last longer and has all the info on the packet I need when meal prepping and working towards my Marco split (will explain this in another post). .
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What do you prefer? 🥦🥒🥕🍆🌶🌽 .
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Follow @sitaliaander for 📈💪 .
#foodie #cleaneating #workout #fitfam #fitnessaddict #gethealthy #makeithappen #fitnessmotivation #goalsetting #youcandoit #noexcuses #girlswholift #guyswholift #fitspo #gymlife #gymblogger #fitnessblogger #foodblogger #instafood #instagood #instadaily #photooftheday #picoftheday #diettips #mealprep #freshorfrozen #freshfoods #frozenfood
User Image mr_jesse____james____ Posted: Jan 17, 2018 3:36 PM (UTC)

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🛡️VIKIИG ΒΣΛЯD CLUB🛡️
Club 🌎 @vikingbeardclub
President 🌐 @shredzalex
Captain 🇫🇷 @hardcorebearded
Captain 🇮🇹 @nexus_alex
Captain 🇭🇷 @viking.hr
Captain 🇵🇹 @bearded.torres
Captain 🇬🇧 @i.am.arry
Captain 🇩🇪 @beardmarcelstyle
Captain 🇵🇱 @noble.liar
Captain 🇿🇦 @jccoetzeeza
Captain 🇧🇪 @lordmacnamera
Captain 🇪🇸 @bearded_raulbuddha
Captain🇧🇷 @mymindthundering
Captain🇷🇸@barbatus.calvus
Captain 🇸🇪@figge75
Captain 🇺🇸@sparky6874 ️🛡️VIKIИG ΒΣΛЯD CLUB USΛ🛡
🇺🇸 USΛ DЯΛKKΛЯ 🇺🇸
#VikingBeardClub #VikingBeardClubUsa #UsaDrakkar #VBCUsa #Viking #Beardclub #Family #Love #World #Vikings #Art #Friends #Hot #Beard #Bearded #BeardPorn #Beardlove #Model #Bearded #Beardlife #Instagood #Beardgang #Instalike #Istadaily #Photography #guyswithtattoos #guyswholift #guyswithgreeneyes #guyswithbeards
User Image sitaliaander Posted: Jan 1, 2018 9:02 PM (UTC)

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IS 2018 ABOUT EATING HEALTHY FOR YOU?
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If you’re looking to lose weight or put on size following this method will work. 😉👌👍
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1) 🔍 Find out your daily calorie intake: There are loads of ways to do this on google, bodybuilding.com has one I recommend. Otherwise you can get a good idea by multiplying your weights (lbs) by 12.5. Example: if you weight 170lbs (170 x 12.5) then your calories intake = 2125. .
Losing weight (minus 400 - 500 calories) . Gaining weight ( add 500 - 600 calories) .
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2) 🍗 To workout your protein intake multiple your weights (lbs) by 0.8 - 1.2. Anything between this range is fine. Example: if you weight 170lbs (170 x 0.8) then your protein intake = 136. .
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3) 🥑 Healthy fats: Fats should be incorporated into your diet via other groups as it is contained in foods such as: Salmon (+ other fish), nuts, seeds, avocado, eggs. Be careful when you are cooking in oil as this contributes to your daily calories. . .
4) 🍚 Whole carbs: When choosing your carbs choose wisely. Food such as whole grain, high fibre are a slow release source of energy which generally keep you fuller for longer. I recommend things like rice, potato, couscous. .
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Bare in mind that everyone is different and just like training in the gym, an eating and nutrition plan should be specific to you. Remember there are other factors such as how many meals should you eat? AND what are super foods? ^^^ It’s all nonsense ^^^
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As long as you are in a calorie deficit/surplus dependant on your goals then your overall intake in for the day is what counts. Tag someone that would benefit from this. 🥦🥒🌽🥕🌶🥗🍇🍓🍆
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Follow @sitaliaander for 📈💪 .
#foodie #cleaneating #workout #fitfam #fitnessaddict #gethealthy #makeithappen #fitnessmotivation #goalsetting #youcandoit #noexcuses #girlswholift #guyswholift #fitspo #gymlife #gymblogger #fitnessblogger #foodblogger #instafood #instagood #instadaily #photooftheday #picoftheday #diettips #mealprep #freeadvice #eatingplan #eatinghealthyisfun
User Image sitaliaander Posted: Jan 1, 2018 7:24 PM (UTC)

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MEAL PREP STARTER KIT .
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If you are interested in a long term gym/fitness/food life then meal prepping and learning efficient ways of doing so are a necessity. .
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Everything will revolve around the food you eat and the spices/sauces you use. Ultimately weight gain comes from a calorie surplus (eating more than your body’s maintenance calorie intake) and if you are looking to lose weight, being in a calorie deficit (eating less than your body’s maintenance calorie intake). .
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1) Plan: Write am effective food plan that is in line with your goals, is easy to follow and of course tasty! May be an idea to consult a dietician in first instance. .
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2) Weighing scales: I find this an essential instrument for my meal preparing however you can do it by eye (once you know what you’re doing). A good rule of thump 1/2 plate veg, 1/4 lean protein & the other 1/4 whole carbs and healthy fats. .
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3) Pots & Pans: Having the correct cooking equipment makes meal prepping easy. .
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4) Food Containers: The do not need to be fancy! You can use anything from clingfilm, foil, bread bags to old take away tubs. Don’t make excuses :) .
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Meal Prepping becomes easier and easier. I know only prep 2 x per week and each time takes roughly 1 hour. 🥑🥦🍠🥔🍗🍖🥗
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Follow @sitaliaander for 📈💪 .
#foodie #cleaneating #workout #fitfam #fitnessaddict #gethealthy #makeithappen #fitnessmotivation #goalsetting #youcandoit #noexcuses #girlswholift #guyswholift #fitspo #gymlife #gymblogger #fitnessblogger #foodblogger #instafood #instagood #instadaily #photooftheday #picoftheday #diettips #mealprep #mealpreparation #mealprepideas #mealprepstarterpack
User Image sitaliaander Posted: Jan 1, 2018 6:31 PM (UTC)

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HOW TO PROGRESS WITH YOUR GOALS IN 2018 💪 *
As it’s the New Year I thought I would try something different for me by putting up the advice I give to myself, hoping that it may benefit others. *
Some of the key mistakes I have made in the past are ‘looking for a quick fix and trying stupid diets and crazy routines that other people claim work for them. *
After quitting smoking this year (after 10 years), my fitness is shocking so I am making my goals to increase the amount of cardio I can physically do. *
Example: I am tracking each week how long I can run, what speed and the distance covered. Every other week I will either increase the speed in which I run or the amount of time I run for which ultimately will increase the distance. *
This method can be done with:
Cardio - increasing speed/distance
Weights - increasing weight/reps *
I hope everyone has a healthy 2018 and achieve their own goals! 🏃‍♂️
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Follow @sitaliaander for 📈💪 .
#foodie #cleaneating #workout #fitfam #fitnessaddict #gethealthy #makeithappen #fitnessmotivation #goalsetting #youcandoit #noexcuses #girlswholift #guyswholift #fitspo #gymlife #gymblogger #fitnessblogger #foodblogger #instafood #instagood #instadaily #photooftheday #picoftheday #diettips #mealprep
We don’t do WCW over here at Army Fresh Fitness. However, you can rep your #SQUAD everyday of the week! We thank and appreciate @__dariuss_ for Reppin his squad, supporting Army Fresh Fitness and the @militaryfreshnetwork. And as always, we will continue to support you. -
~R1
#armyfresh #militaryfresh #squadgoals #aesthetic #alpha #beastmode #armystrong #veteran #bikini #figure #bodybuilding #fitfam #fitnessmodel #hiit #crossfit #cardio #lift #guyswholift #girlswithmuscle #weights #neversettle #tattoo #military #muscle #team #gohard
User Image bmswellness Posted: Jan 17, 2018 3:19 PM (UTC)

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If you’re reading this, today is the day you let go of what’s holding you back. No more excuses, no more being stopped by fear, and no more wasted energy. It’s your time to become a butterfly!!! If you need help letting go of some things reach out and we can help you. DM or email for further details.

#God #faith #success #dreams #blessing #goals #greatness #lessons #love #wisdom #positivity #instagood #bodybuilding #prayer #workout #exercise #muscle #fitfam #fitspo #wellness #lifecoaching #counseling #gymrat #gym #gymlife #fitness #guyswholift #girlswholift #selflove #loveyourself
User Image musclegenresearch Posted: Jan 17, 2018 3:07 PM (UTC)

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Love some PB&J! But of course only with #genepro added 🙌🙌🙌 #Repost @fitfoods_with_claire (@get_repost)
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Build your own PB&J is one of this week's custom meals! Can you believe each serving has 45g of protein? I boosted the protein with Genepro this stuff is amazing!! Contact @proteinbar_leesburg to get it. #protein #peanutbutterjellytime #macros #mealprep #bulking #bodybuilding #fitness #lift #gymlife #cheflife #nutrition #guyswholift #girlswholift #fitfam #instafit #getfit #eatclean
User Image julielia1 Posted: Jan 17, 2018 3:02 PM (UTC)

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Good Morning All!!! @elixirnutritionalsupps is giving 30% off everything in the store and online today. Great time to get your protein, pre-work out, BCAAs, and other supplements. To order visit his website at elixirnutritionalsupps.com or his store in Harrisburg. Make sure to put the code in for your discount when ordering online. Happy Wednesday!!!
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#supplements #protein #supportsmallbusiness #preworkout #bcaas #guyswholift #girlswholift #gymlife #fitlife #fitlifestyle #proteinpancakes #elixirnutritionalsupps
Awesome work with this legend yesterday!

#Repost @hywel_thomas_ with @get_repost
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Fundamentals to get the most out of your training.. Good Nutrition ✅ Great Programming ✅ Sleep ✅ Recovery ✅
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To train well you need to maintain good nutrition, sleep well and spend time on recovery. I have teamed up with @commandohealthandfitness to get some well needed recovery in, check out his page and use code Thommo10 for 10% off treatments!🏋🏻‍♂️ Tonight’s session involved massage, dry needling and back cracking 👌
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#training #fitness #nutrition #sleep #programming #fundamentals #recovery #massage #needles #cracking #crossfitboy #guyswholift #competitiontime #gettingcompready #wod #discountcode #crossfit #Plymouth #Devon #igdaily #lifestyle #life #happy #igfitness #nutrition #advanced #sportsnutrition #commando #veteran
User Image tipsntricksyo Posted: Jan 17, 2018 3:00 PM (UTC)

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The Squat 🆚 The Deadlift.
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✅ Follow @tipsntricksyo For Daily tips on training and Nutrition!
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Here we have Two of the most key exercises is the bodybuilding world for strength and muscle mass.
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ANKLE: During the squat your ankle should be less than 90 degrees, During the deadlift your ankle should be 90 degrees. Perform these exercise like so to reduce the risk of injury.
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BUTT: When performing the squat your Butt should be going down to the floor, now when performing the deadlift on the other hand your Butt should be pushed outwards!
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Credit to @roydianchan -
#lifting #olympiclifting #olympicweightlifting #powerlifting #crossfit #bodybuilding #fitness #irishfitfam #gains #girlswholift #workout #deadlift #gym #mensphysique #girlswholift #guyswholift #aesthetic #fitnesstransformation #motivation #dedication #workoutvideo #squats #deadlifts #shredded #6pack #abs #nutrition

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