✴1-UP ORGANIC VEGAN PROTEIN✴ 🌱Great tasting Natural Plant Based Protein @1upnutrition
Get yours here: www.100percentsupps.co.nz/product/organic-vegan-protein/
$74.99 or 4 fortnightly payments of $18.75 with AfterPay.
💪1Up Natural Protein Powder is more than just a delicious, high-quality protein blend. Every flavor is an amazing complementary ingredient for your creative baking needs.
Open, non-propietary formula means you know exactly what you’re paying for. Highest quality ingredients Dosed High, Dosed Right!
We now offer FREE SHIPPING nationwide. 10% off store wide all week.
Use code: supps10 at checkout
Does your diet allow for some vino?
Puoi bere del vino qualche volta?
If you love wine, and feel like you have to give it up in order to make progress, I want you to know that is simply not true. .
I don't drink wine every night, because then I'd be hungry, but every once in a while I'll buy a bottle of wine and drink a glass a night or have friend over to share it.
If your diet is too strict, your compliance will be greatly decreased or you'll burn out and revert back to bad habits. Be somewhat flexible! Questions?
If you all were wondering, I did fail after only 4 days on Whole 30. I’m not proud, but it didn’t work with my current life style. Last week I had two work events with pre-selected, plated meals. I’m not trying to make excuses, just mostly explaining that it doesn’t work for lifestyles where there is a lot of social activity. I’m still eating really well and have been making sure to watch my portions. STAY TUNED for this week’s weigh in, because I think it will be KICK ASS. #weightlossjourney#weightloss#whole30#whole30fail#cico#caloriesincaloriesout
If we were to create a big list ranking the difficulty of various tasks I think losing weight would fall between teaching a teenager to keep his room clean & milking a rhino (did you know the black rhino produces the skimmest known milk🤓?)
Anyone telling you it’s easy is most likely trying to sell you something. That being said, there’s no reason to make it harder than it is. Here are 3 things you can start doing to make it easier:
Pre-plan your meals. It takes a bit of time up front, but I’ve yet to find a more successful strategy. You essentially create a personalized meal plan. Do this the night before or 1st thing in the AM:
-Use My Fitness Pal
-Pre log your food by:
-logging your protein, plug it in until you hit your target amt.
-Next log veggies. Put in a serving or 2 at most meals &/or snacks
-Add in some fruit
-Use the rest of the cals however you prefer, adding in some nutritious fats/carbs/bit of a treat if you’d like/ have room in your cals
-Stop when you hit your target cals (if you’re not sure how to figure out how many cals/ grams of protein to eat, check down my feed)
-Eat what you’ve planned!
Prioritize protein & veggies: you’ll stay fuller longer for fewer calories.
Eat at home more often. Eating out & losing weight can go together, but if you’re struggling to lose, eating at home might help. You have greater control over ingredients as well as the ability to track more accurately.
Here 3 things you can STOP doing to make fat loss easier:
Don’t keep trigger foods around. Keeping a bag of chips in the cupboard if you crave chips & regularly find your hand in the bag is a bad plan. Set yourself up for success.
Don’t drink your calories. This is low hanging fruit here. Start subbing in zero cal drinks & save 100’s of cals/a day.
Don’t be overly restrictive. It seems logical when you want to lose weight that the harder you go, the better your results. This works up to a point. Having boundaries for yourself & sticking to your plan = success. But, those boundaries & that plan don’t need to ban whole food groups or assign food moral values. Food isn’t good or bad. It’s just food🙂
It’s not easy, but you’ve got this!
Indonesia memang terkenal dengan keaneka ragaman makanannya, tidak terkecuali menu sarapan. Dari banyaknya pilihan makanan yang dapat dikonsumsi di pagi hari, kebanyakan mungkin akan memilih nasi kuning, ketoprak, nasi uduk, atau bubur ayam sebagai menu santap favorit.
Sarapan sendiri merupakan waktu makan yang paling penting karena energi yang didapatkan oleh tubuh kemudian akan digunakan untuk memulai aktivitas seharian. Namun, pada kenyataannya, banyak di antara kita yang memilih menu santap pagi yang tidak seimbang; karena hanya kaya akan karbohidrat, namun rendah kandungan protein, serat, dan vitamin. Kebiasaan ini tentu tidak baik untuk kesehatan tubuh karena dapat memicu obesitas dan gangguan medis yang berkaitan dengan berat badan lainnya.
Jadi, apa dong langkah yang bisa kita lakukan untuk meminimalisir kemungkinan tersebut? Mudah saja, cukup kenali menu sarapan dengan baik! Berikut daftar menu santap pagi favorit beserta kalori dan kandungan gizinya yang harus kita ketahui 👆
Little bit of interval training on the cross-trainer today. Kept it simple. Followed this with some core work: 100’s, toe taps, planks & side planks. Also some press ups, as now I can actually do them I don’t want to forget how 😉 I’m fasting today so HIIT works well.
☠️ Calorie Calculations! ☠️
💪🏼 When it comes to gaining muscle, losing body fat, and everything in between— calculating your maintenance calories is the best place to start!
📝 So get out your calculators, grab a pencil and paper, and lets get started!
➕➖ Calculate your Basal Metabolic Rate (BMR)
👨🏻For Men- BMR= 66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years)
👱🏻♀️ For women- BMR= 655 + (4.35 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years)
☝🏼 Once you calculate this number, factor in your activity level and it will give you your maintenance calories! 👇🏻
🏃🏻♂️BMRx 1.2 = 0-some exercise weekly
🏃🏻♂️🏃🏻♂️BMR x 1.375 = light exercise a few days a week
🏃🏻♂️🏃🏻♂️🏃🏻♂️BMR x 1.55= moderate exercise 3-5 days a week
🏃🏻♂️🏃🏻♂️🏃🏻♂️🏃🏻♂️BMR x 1.725= very active exercise 6-7 days a week
🏃🏻♂️🏃🏻♂️🏃🏻♂️🏃🏻♂️🏃🏻♂️BMR x 1.9= Exercise every day along with insane amounts of physical exertion at work.
☝🏼☝🏼Once you do the calculations above you will have your Maintenance Calorie number.
🙌🏻 Here comes the easy part!
💪🏼💪🏼 For bulking and gaining muscle mass, take your maintenance calories and add 400! This is the number you should aim to eat each day!
🔥🔥 For cutting and dropping body fat, take your maintenance calories and subtract 500!
🥦Whole Foods, clean foods, and nutrient dense foods will yield the best results!
🤓 I hope this helps! Let me know if you have any questions or trouble doing the calculations!
@btg32 @kryptogym @batkev55 @greg_gawlik @crash_romano @mike_crocker @dan_kaz_physique @teamlarsson1 @teamlarsson4
@notorious_dlb @jasonoak44 @kaq108 @aaron.k.proctor @kbannon62690 @kaxsthetic @mis_meliss_ @ranga194 @littlebiggirl_lbg @jenn_costantino @rhodylifting ☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️
SUCH A GOOD NIGHT seeing #nosuchthingasafish live comedy podcast with the fam tonight! Cried laughing! Also had dinner out. Saved my calories for dinner and had half of this carbonara! So happy I stopped when I felt full and gave the rest to my sisters. That was within calories! But then had drinks at the show and managed to get to 1,402 calories for the day as I had 2 wines. Agh! Tomorrow is a new day! 🙄
CAN BEING A VEGETARIAN HELP YOU LOSE WEIGHT by @thegymstarter . .
Last night my wonderful friend and client @ryanfox2802 posed me this question as he has read that being a Vegetarian is great for Fat Loss. . .
So we spoke it through. And came to these conclusions: 🥗 Some people may fund having a restrictive diet like being Vegan or Veggie useful to make better choices about getting their calories under control 🥗As a Carnivore you should still be eating as many vegetables as possible. 🥗 Many Vegetarians can end up over indulging on White Carbohydrates to make up their plate look fuller - so be careful. . .
In truth I believe it doesn’t matter what your Diet is. If you believe in one way or another that’s wonderful. And everyone can lose weight eating the way they believe. Unless the way they believe is Refined Sugar Over Protein and Hydration 🤣🤣🤣🤣
YESSSSSS FINALLY I am back in the ‘healthy weight’ bracket for my height! I know BMI isn’t actually the most accurate measurement of how much body fat you’re carrying etc but it’s a good general measure and I’ve been ‘overweight’ for well over a year now 😢 So, so happy to have finally got down to the green zone again 😂
Another non scale victory - my Cath Kidston skirt NEVER used to fit me, I bought it last year and have never worn it because it was just too uncomfortable to sit down, but now it even hangs a little baggy 👍🏼👍🏼👍🏼
I’m really proud of these last 4 weeks. I stayed really dedicated even though it got extremely difficult in the last week for whatever reason. This pic is my proof I’ve exercised every day for the past 4 weeks! 😅
✨ Weight went from 137.8 to 129.4 for a loss of 8.4 lbs!
✨ Averaged 1350 calories per day
✨ 16,067 steps per day (avg)
✨ 2372 average FitBit TDEE (avg)
✨ Which led to an average deficit of over 1000 per day!!
Honestly it felt great to stay dedicated for so long but I think the high deficit started to wear on me after a bit. And I really like my weight as it right now, although I want to get down to 120 lbs as my goal. My current plan is to take it a little easy this week, keep up having a deficit every day, and then starting on 5/27, head into a less aggressive 4 week challenge (and hopefully lose an additional 5 lbs!!). I’m fine with taking the rest of my weight loss as slow as necessary... I guess after all, it is a marathon not a sprint.