It’s not even summer yet and I already brought out my bikinis 😂
I have been lean bulking for around 2-3 months now!
Finally feeling fuller and more confident in my body. When I’m cutting I always feel so small and eating less puts me in a bad mood. 😒
Obviously when you bulk you’re going to gain fat around the stomach there’s no way of avoiding it unless you’re super blessed. I tend to gain around my stomach and my legs/ glutes. But I’m not complaining because I feel great and I haven’t stepped on a scale in months. I needed a break from stepping on the scale because my last cut left me in a very bad place mentally. The cut kept getting longer to meet a certain weight and I was overly stressed doing cardio constantly and eating in very small amounts that left me feeling empty. I would cry when I would step on the scale and the numbers didn’t lower and the stress made me feel horrible. I applaud women who compete in bikini competitions because I know it’s something I could never do. I will do a cut again someday but not today or anytime soon.😂
But I am happier than ever with my body right now ❤️
Lil’ Tuesday night reminder that everything to see online mag not be as it seems and to stop comparing your own journey to everyone else’s 👐🏼👐🏼
I’ve been feeling a bit frustrated lately because I sometimes feel like I’m “behind” on where I should be with my career🤷🏼♀️ I see other people my age and younger, online especially earning 6 figures, living in their own place and seeming like they have it all together, and in here like whut 🤯🤨🤨
Don’t get me wrong I’m in an extremely fortunate place right now but I also feel like I could be doing a lot MORE I just don’t exactly know what 😬
okay, I might not be making sense to anyone here, I just know there’s so much I know I can and want to achieve in my life and right now I jus kinda feel a bit stuck 😣
I guess nows the time to start giving myself a kick that I need instead of moping about and actually start putting things into place to get me closer to where I want to be even if there are people doubting me 🥊🥊
I guess what I’m getting at is, it may seem like everyone has it all figured out online but I’m 22 (still young I know🌚) but I’m still feeling a bit lost and that’s OK, the important thing is to make sure I never settle 🙋🏼♀️🙋🏼♀️🙋🏼♀️
1 154 minutes ago
Chest and shoulders today🙌 top set of 5 on bench with 105kg then dropped down to 100kg for a few sets, second videos a superset of lateral raises @robertovasquemirandez@sjuzan 🎥😂
We don’t just do Weight loss! 😂 Look at this bad boy muscle builder! 💪🏻@branhamince aka Duracel has been working with us for the past 12 months! 🔥 Consistently attending his sessions and packing in his Calories has allowed him to pack on 8kg of Lean Muscle! Leaner, bigger and stronger! Only the start of something huge! From boy to man! 👊🏻 here is what Branham has had to say! “Since the end of 2017, I’ve been attending circuits at least twice a week with NLF. I would highly recommend to anybody looking start a fitness journey, whether you’re a fitness expert or haven’t exercised for decades you need to get started with NLF as you won’t regret it! The variety of fun, enjoyable and challenging sessions at circuits and my PT sessions drive me on to achieve my goals which I am well on my way to. A great start and I can’t wait for more.” Great work Branston! #Fitness#Health#Nutrition#Bulking#LeanMuscle#Circuits#PT#WeDontJustDoWeightloss#Results
0 95 minutes ago
Upside down hanging crunches. 😈😈 This exercise is one of my favourites for building core strength. 💪🏼💪🏼
Lately I’ve been in a really weird funk, feeling like there was a dark cloud just on every aspect of my life.
I didn’t go to the gym in about a week, my appetite was crap and everything just seemed to be weighing heavily on me. •
But Y’all it’s OKAY not to feel okay sometimes. It’s okay to not go to the gym and to take care of YOU. *for me* it makes it better when I shine light on things like this because people go through this and sometimes it’s just good to get it all out there. Without experiencing some dark times, we wouldn’t be able to appreciate how good it feels when life is going so well for us✨
What is it about fitness that scares some people away? I know so many people skeptical about starting their fitness journeys. They know they need to lose weight, they want to gain muscle but they are not ready for the commitment, hard work & pain that comes with it. We all know when we are going to the gym to expect some type of pain. Make it your friend and try to defeat it. If you want to make a start with your fitness journey, DONE WITH THE EXCUSES and QUICK SOLUTIONS!! It’s time to step up your game especialllly how spring is almost here which means summer soooon come.
Here’s a bit of advice ⬇️
⭐️ Have a plan. There is no point starting your journey if your unsure where to start. How much weight would you like to lose and by when?
⭐️ Do not let the usual gym goers intimidate you. I hear a lot of girls don’t wish to train in a gym because of the looks they get from other people when they are new. You need to zone out literally and focus on you and your workout.
⭐️ Remember how important it is to keep on track in the kitchen. Stop pigging out before bed then complaining you’ve gained a few lbs.
⭐️ Get a PT (iiii can help you reach your fitness goals, and to keep you motivated) DM me 😉
⭐️ Remember why you started. Don’t get disheartened when the work gets tough.
~Nothing truly amazing came easy!~
Getting bulky everywhere except my face 🤣. When I start my cut again, over a couple of weeks,
my face would be a lot worse 🤔. I look like some kind of dog 🐶😜😂. It's a shame you can't choose where the fat comes and goes 😁👀
How many people have actually heard of the term TDEE? 🤔🤔
This stands for Total Daily Energy Expenditure. 🌱
If you type this into google, you’ll be offered TDEE Calculators where you can calculate your own rough energy expenditure.
Energy stands for the calories we consume & also burn off.
To make the TDEE term simple..
This is the total amount of calories you burn each day. Not only through exercise but through natural bodily functions such as digestion, breathing, blood circulation & any physical movements you do. Then on top of these natural functions, people who exercise are then burning out more of their energy.✅
Looking into your own TDEE could be interesting & give you an idea of how your body works.👀👀👀
This term is also key.. a big key to losing weight or gaining weight. ⚖️⚖️⚖️
Energy intake must be balanced with energy expenditure to prevent weight gain.
When you are looking to drop weight, your energy expenditure must be greater than your energy intake. This is a calorie deficit which is now a term often talked about👂🏽👂🏽👂🏽
Take a look into this and get to know more about your own personal energy intake and output. It’s good to know your own body & if you are someone who regularly diets and gets tired of doing so. Understanding this and making better lifestyle choices is important. 📚📚📚
6 years later 😱
Looking like everyone’s little brother on the left & a colossal gym douche on the right. You tell me which is best 😂 “There’s no talent here, this is hard work. This is an obsession. Talent does not exist, we are all human beings. You could be anyone if you put in the time. You will reach the top, and that’s that. I am not talented, I am obsessed.”
Love you all, have a fantastic Tuesday!
26 2222 hours ago
Always workin’ on that glute/hamstring separation #humpsonhumps 😅
Few more days of deload before bulk phase round ✌🏼 commences. Really happy with the work I’ve put into the past 10 weeks so thought I’d note some of my personal strength accomplishments from before my bulk to now:
Conventional deadlift: 185 1RM, to 205 3RM. 185 is now my comfortable working set weight
Squat: didn’t back squat, to 135lbs working sets
Hip thrust: 160lb working sets, to 315lb working sets
DB bench: 20lbs working sets, to 35lb working sets
Standing push press: 45lbs working sets, to 70lbs working sets
Barbell Row: 45lbs working sets to 95lbs working sets
If I can do it, you can too. CHANGE DOES NOT JUST HAPPEN WITHOUT YOUR DECISION AND COMMITMENT TO CHANGE. Cannot say it enough times, if you are plateauting or not feeling the changes you want, in fitness or life in general, something 👏🏼 needs 👏🏼 to 👏🏼 change 👏🏼
Link to apply for 1-1 coaching is in my bio
🔥Priorities for fat loss and building muscle 🔥
Follow @dancudues !
What is your goal? Fat loss? Making gainz? Maybe even both. Between nutrition, training and other ancillary things, whatever your goal is will determine what you should and should not prioritize.
Notice how no matter if we are talking fat loss or building muscle, nutrition is always the top priority. I don't care how much you can bench and I don't care how perfect your form is on a deadlift. If you are not controlling your nutrition, you are not going to be making progress and, if you somehow do, you won't be reaching your full potential. You need to fuel your body with the nutrients it needs to perform, recover and adapt. For fat loss, we are not looking to eat in a deficit despite popular belief. In fact, that's detrimental. Rather, we eat what we need than go burn off additional calories through exertion to put ourselves in that deficit. For muscle building, we want to ensure we are eating in a slight surplus so that we can fuel protein synthesis and hypertrophy. Start with a small surplus and gradually increase depending on weekly results.
Strength training is next in the priority list. As I posted about yesterday, doesn't matter the goal, you should be focusing on compound lifts. Even in a fat loss stage, we should still be looking and training to build muscle. As far as rep ranges, the whole high rep ranges for fat loss and low rep ranges for muscle gain is a misconception. You should train in all rep ranges regardless of your goal.
Priority three is where we see the difference. For fat loss, we want to increase our daily expenditure and out ourselves in a deficit through exerting energy. I like doing this through a fasted walk in the morning and increasing my N.E.A.T. For building muscle, volume is a huge factor. Volume is sets x reps x load so increasing any of the three variables will increase volume. The goal should always be to add one more rep, one more pound, or even one less second of rest between sets to every workout even on just one exercise.
Leave a like and let me know if you agree in the comments.
Inspired by @nutritionculture
51 5612 hours ago
Kommen wir nun zu einem Thema, was mir persönlich sehr am Herzen liegt.
Dieses Thema(oder besser dieser Themenkomplex) lautet ERNÄHRUNG.
Ich bin selbst schon sehr früh mit dem Thema Ernährung in Berührung gekommen, da meine Mutter eine Zeit lang alle möglichen Diäten ausprobiert hat.
Besonders gut kann ich mich noch an sogenannte ‚Entschlackungskuren‘ mit merkwürdigen ‚Gerichten‘ wie Ananasjoghurt oder trockenen Brötchen erinnern. (Der Nutzen einer solchen ‚Ernährung‘ ist dabei meiner Meinung nach eher fraglich.) Da dieses Thema gerade am Anfang ziemlich komplex ist, werde ich von der Pike auf in jedem Post einige wichtige Grundlagen erklären und euch ein paar Tipps geben, wie das mit der ‚richtigen’ Ernährung im Alltag endlich klappt.
Bis dahin, bleibt fit und gesund ihr Lieben 😊💪🏻
CHEST DAY 🖤
A lot of you liked seeing how I train with my bf last week so here is a chest training sesh with him. I still follow my programming from my coach but I will also sometimes train with Diego which he knows about.
Having a training partner is nice because on these days I can have a spotter. @diegodelatorre_fit is a big advocate of training with intensity and he likes to push me a little harder and help me get some extra assisted reps in 😅🔥.