This is a very important #transformationtuesday for me. Kinda embarrassing, but if you can’t reflect on your progress honestly and have zero desire to send a message to others, what’s the point of having a fitness account? 🤷🏽♀️ I’m going to talk about the photos from left to right to explain why this is so important to me:
PHOTO 1: here I’m trying to show you a cut done “inefficiently” vs “optimally”
Left: towards the end of a well-intentioned put ultimately poorly designed and executed carb cycling diet. IMMEDIATELY cut from ??? calories to ~1200 calories. Low carb days <50 g per day, 45 min cardio about 5-6 days per week. Limited food groups to choose from, muscle lost with less fat loss than I wanted. Surely metabolic damage resulted.
Right: towards the end of a personalized, and well designed cut by an expert. Incremental decreases in caloric intake via diet and cardio; NO restricted food groups, NO metabolic damage, and maximal muscle retention.
PHOTOS 2&3: here I’m trying to show what an “inefficient” vs “optimal” muscle gaining phase looks like.
Left for both: towards the end of an inefficient bulk. No idea when I truly transitioned from cutting to bulking. No clear goals. Nutritionally uninformed and definitely eating pizza a lot “because gains.” Sure, I put muscle back on BUT a lot of fat and constant bloating also joined the party 😂
Right for both: towards the end of a well-planned and monitored lean-gaining reverse diet, again working with my coach who helped me with my goal of gaining the most muscle I could while minimizing fat gain. I kept my piece of mind about my appearance while getting stronger and gaining lean mass.
Overall the message I want to convey is that if you want to achieve your goals, you HAVE to invest in yourself! I avoided working with a coach for so long because of the cost, because of my fear of criticism, because I feared I would be too restricted, BECAUSE I THOUGHT I WOULD FAIL! Any great coach would never make you think those things about yourself. @jgriff_fit has changed my relationship with food, fitness, and my body. To all y’all who are struggling: invest in yourself and get that invaluable guidance you deserve!
Home made chicken teriyaki, prepped and chopped night before, stuck in the oven at 120degrees at 8:30am and munched for lunch after 3.5 hours of slow cooking. Absolutely stunning, almost no effort, low calorie, high protein, some good fats present and not expensive ! If you have any questions as to how much and what you should be eating depending on your goals feel free to message or come in for a non judgemental friendly chat. #befitnow#musclefood#gymlife#foodie#musclefuel#lunch#dagenham#protein
- SYNTHA 6 EDGE x 2 lbs. BSN
Proteína multifuncional de calidad Ultra-Premiun.
Combina diferentes proteínas para darle tus músculos la cantidad que necesita en un único batido.
La fórmula de Syntha-6 Edge combina hasta 6 fuentes diferentes de proteína que ofrece un producto con una velocidad de absorción progresiva, rápida pero a la vez prolongada, perfecta para tomar después del entrenamiento, pero también entre horas o antes de dormir para mantener tus músculos nutridos durante la noche.
155 kcal por dosis.*
24 gramos de proteína por dosis.
64% de proteína.
14 % de carbohidratos .
Solo 1, 3 gramos de azúcar por dosis.
Sin colorantes artificiales.
Formatos de 740 g y 1,82 kg.
*Dosis: 38 gramos. La información nutricional puede variar ligeramente dependiendo del sabor.
Acelera la recuperación después del entrenamiento.
Estimula la síntesis proteica, el desarrollo muscular y el anabolismo.
Protege del catabolismo y mantiene la masa muscular
Recuperación y mantenimiento muscular.
Es apta para todos aquellos deportistas y personas activas que desean acelerar su recuperación, deportistas que desean promover el anabolismo tanto para aquellos que desean prevenir el catabolismo de su musculatura.
#recuperacion#fuerza#resistencia#volumen#energia#dieta#crecimiento#nutricion#fitness#running#futbol#basquet#hockey#crossfit#funcional#rugby#motocross#oxidonitrico#testosterona#whey#proteina#protein#creatina#betaalanina#amino#aminoacidos#prework#syntha6#edge#BSN 📲 ACTIVA NUESTRAS NOTIFICACIONES 💳 Tarjetas de Crédito - Débito - Mercado Pago
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Well my powerlifting singlet I need to wear for the competition arrived and I'm delighted I was able to provide such much pure amusement to the girls in the office who were in absolute hysterics at the sight of it 🤔 🤣🤣🤣 In fairness it does look like it would fit my 3 year old 😂😂😂 No biccies or sweets for me for the next while 😭🍩 Oh how we laughed 😂 One of the girls thought it was like a mankini a la Borat 🤣🤣🤣 Oh sweet Jesus if I survive having to wear this in public the lifting will be a breeze... ah sure u have to have a laugh, I then mentioned I had to wear long deadlift socks with it and all the lols started all over again 🙈🙈🙈 #allthelols#itsybitsyteenyweeny#fartooshort#lovemycolleagues#lycra
I've been stuck on a plateu for nearly 2 weeks and it was driving me mad! Everyone I talked to said I needed to try intermittent fasting but I REALLY didn't want to. The thought alone, of skipping a meal makes me sooo crabby! So yesterday, I took it back to basics and just ate some real food. Nothing from a package, just vegetables and protein and ta-da! The scale went down. Moral of the story: do what's right for you. Everyone's bodies are different and chances are, if you hate doing something, it's not gonna be successful for you. #keto
Tofu n' Grain Power Bowls 🍛Crispy Tofu with Sweet and Spicy Peanut Sauce, a Four Grain Mix of Red + White Quinoa, Millet, and Buckwheat, Spiralized Zucchini, Sesame Seeds, Radish, and Peas
22 6714 days ago
Almond Butter Protein Bars with oats and chia seeds 🙌🏻 Because if there's one thing I'm sure of it's that you can never go wrong with almond butter+chocolate! /direct recipe link in bio
39 11224 days ago
Kale power bowl 💪🏻 finally tried B.GOOD on Greenwich Ave! Loved it in Boston so I’m glad there’s one near me now 😄 🥗🥒🌶🍳(📸 A)
28 3474 days ago
💗When I started college, I had absolutely no idea what I wanted to be when I grew up. Sometimes I thought maybe I’d go to law school, or maybe I’d be an editor because I'm a huge grammar nerd. If someone had told me I’d grow up to eat chocolate for a living, I never would have believed it was even an option… Is this really real life???!
🍫VEGAN NUTELLA BLONDIE BARS
1 can white beans, drained and rinsed well
1/8 tsp baking soda
1/4 tsp salt
2/3 cup unrefined sugar
pinch uncut stevia OR 2 tbsp sugar
1/4 cup rolled oats OR almond flour
1/3 cup chocolate hazelnut spread (I use the vegan nutella recipe on my blog)
1/4 cup milk of choice
2 tsp pure vanilla extract
1/2 cup chocolate chips, plus extra for the top if desired
Grease an 8-in pan or line with parchment. Preheat oven to 350F. In a food processor (taste and texture will be much better if a blender is not used), process ingredients except chips until smooth. Stir in chips. Smooth into pan. Bake 30 min. They’ll look underdone at first, but this is okay. Once cool, cover pan and fridge overnight. The texture will be much firmer the next day. .
. ⭐️Full nutrition facts are up on the blog: @chocolatecoveredkatie