👀 oh hey there delts 🎃
Nice to see you again. Since it's the end of April and I got above my reverse diet goal this will be my last week of reverse macros 😭 it's been great while it lasted. Now to maintain for a while then cut 🔪🔪 I'm ready to be onstage again 👙👙
Competitor Tip: DO NOT stock pile mass amounts of treats for post show! Let me explain...
I know after competition, especially being deprived or depleted of certain goodies for extended periods of time, it is natural to crave all the things we may have been missing during this time. While it's not really BAD to collect all these treats, it's highly unlikely that they will be enjoyed in moderation days after the event. Binging on cookies, pop tarts, candy, ice cream, cake and donuts may sound delicious at the time but could have you feeling the post-show blues sooner than you'd like, especially when your body is much more likely to have a fat rebound in doing so. My advice is pick meals you'd like to enjoy after show and a few awesome noms to devour and then slowly introduce foods back in (depending on how your prep diet was structured). Again, nothing against saving up the yummy foods, but definitely makes life a little easier reverse dieting without so much "fun" stuff in your cupboards! 🤗🍧🍭🍩🍪
Always stoked to have @bennygarard in my corner. And the amazing community at @bentongym.
Team training bringing out the best with a 63kg Power Snatch last night. Not far from my max after not lifting in a while.
WHOLE BODY PYRAMID WORKOUT ✖️ www.thefierceproject.com
10 Toe Taps
20 Incline Push-ups
30 Tricep Dips
40 Step Ups
50 Lateral Step Ups
40 Toe Taps
30 Incline Push-ups
20 Tricep Dips
10 Step Ups
(45-60 seconds rest between rounds)
This one works your whole body! Work through the reps all the way to the top, then straight back down. Complete the Pyramid twice through.
Get FIERCE with us👇🏼
Trained quads and a bit of upper body tonight .... fast becoming quadzilla they are loving life ngl 🤷🏼♀️😂
Really starting to see physique changes this week - feel like I'm getting leaner everyday. Praying for my body to keep cooperating 🙏🏻🙏🏻🙏🏻
do what's make YOU happy. not everyone is going to like it or approve. the people that matter are the ones that support your dreams and aspirations. keep those people near and dear to your heart because those are the people that will be there for you until the end. when i first started my fitness account i had a hand full of friends that supported me 100% while others secretly judged... guess which are my go to people for everything 😉 i have this mentality that if something makes my heart beat really fast & makes me smile, i'm gonna give it my all. so my message for you is to go for it! if running marathons makes you happy, do it. if crossfit makes you happy, do it. if posting booty pics on insta makes you happy, fucking do it because it's your life & what makes you happy is what matters!! screw what others think because i GUARANTEE if you achieve a huge accomplishment or end up making lots of money or become famous, all those damn haters are gonna act fucking fake and pretend like they were supporting you the whole way!! DO YOU. BE HAPPY. & GIVE IT YOUR ALL! ••• END RANT. now go #GetYourSweatIn 💦😝
Roasting dish sized chicken and vegetable noodle satay. (Which I doubt I'm going to be able to finish)
Homemade satay sauce tastes incredible and I've always got a jar of peanut butter hanging around in my cupboard so fresh satay is always an option.
I've also just got a chance check the competition I launched with @fulfil_nutrition and @grenadeofficial yesterday and it's just passed 800 entries which is insane. (Apparently everybody likes free food) If you haven't entered yet you can do so by checking yesterday's posts.
Basic recipe for this proper noodle satay is included in my first eBook (vol1)👍🏼 check the link in my bio for a preview of what's waiting inside 🙄 and as of now (if you haven't heard) you can get all three of my ebooks at a discounted price, look for the Beltsander Trilogy Deal on my website 👆🏼.
I can not tell a lie.. #BBG day one was HARD! This was the lowest my HR was through the whole hour. Over the past couple months I have favorited my legs and booty 🍑 more than my upper arms.. and today showed that! 😬😬 I spent 30 minutes strength training on the machines // 30 minutes #bbg .. and my arms are BURNING!! 🔥🔥 already can't wait to hit the gym tomorrow morning 💪🏼
STOP CHANGING YOUR PROTOCOL SO MUCH.
Do I have your attention? Lol. Above is some 16 week fat loss progress from my boy Josh. From the point we started working together, almost two months passed before I made any adjustments to his protocol. Why? Because it wasn't necessary. Josh was losing a solid amount of weight consistently on high food with no cardio.
The point to be made here is this: don't make change for the sake of change. If you can't identify a good reason to change your protocol, you probably shouldn't. .
Why lower your food when you could continue losing fat on the same macros? Why increase cardio when you could get away with what you're already doing and keep making progress?
Unless there's a certain pace that needs to be maintained for a deadline someone has, I aim to get as much progress out of every change as possible (within reason, of course).
It's very easy to burn yourself out when you take the "I want it now now now" approach. Take a breath, be patient, and stay consistent.
Want to work together? Click the link in my bio for more info on coaching 😊
Been wanting to make this since last week. Then I heard it's #nationalgrilledcheesemonth what prefect timing. Everyday should be grilled cheese day. I added an egg in there. Also, this is for my son so I skipped the bacon and runny egg.
31C 7F 28P
Now that I'm able to post again on IG, here's a few clips of my past couple of volume sessions. Squat was 225kg (496lbs) for sets of trips, bench was 135kg (~300lbs) for sets of quads on Monday. Tuesday I switched to block pulls 235kg (519lbs) for quads RPE 8.5. Then hit some single board press at 157.5kg (~347lbs) for 4 RPE 9. Then to add fuel to the fire, I had to do some 3 second pause benches (forgot to film) which destroyed my chest. Haven't felt so much fatigue in a while lol. Got my top sets tonight on the squat and bench! Can't wait to wreck it!
Sendo a formiga que sou (basicamente minha única refeição salgada é o almoço), fiz uns bolinhos de chocolate recheados com pedaços de chocolate de menta e sorvete de banana, nem sei o que dizer 😍
Bolinho: 3 claras, 30ml de iogurte natural, 10g de cacau, 20g de farelo de aveia, adoçante e fermento. Misturei tudo, coloquei dentro das forminhas e depois pus o chocolate picado e deixei no forno por uns 20 min a 200 graus.
Sorvete: banana, 20ml de iogurte, canela e adoçante. Só amassar a banana, misturar com o resto e colocar no freezer!
Ps: essa receita aí rendeu 5 bolinhos desse e 2 sorvetes, tudo isso tem só 261 calorias (33C, 7G, 19P)
Óbvio que não sobrou nada, né? ❤️ #iifym#flexibledieting#iifymgirls
Juhuu ihr lieben😜 Grüße aus dem Bett mit nur noch einem offenem Auge 😜😂😂... Ich bin so müde von diesem Tag, aber er war sehr schön 😍...Erst war ich im Praktikum mit Unikram beschäftigt, dann ging es mittags in die City nach Köln und habe mal vor dem Training mein Glück bei @mcfitmodels probiert 😊✌️. Danach wurde selbstverständlich noch trainiert 💪😍 das anschließende Cardiotraining wurde mit einer fünf stündigen Shoppingtour mit @saraahels erledigt 😂😂😂 Mit vier großen Tüten, Hunger bis zum Mond und zurück ging es dann ins neue @kittichai_official nach Köln und ich muss euch sagen, dass da👆👆👆 war nur eins von vielen Gerichten und sie waren alle mega spitze und das Ambiente erst 😱😱😱 #ichkommeausdemschwärmengarnichtmehrraus 💛💚💜💙 völlig entspannt und zufrieden ging es dann mit 4 Tüten bepackt zum Parkhaus, blöd nur wenn das Parkhaus schon zu hat 😱😫🙈🙈🙈... das war's dann mit der Entspannung 😰. Na ja nun ist alles geregelt ....wünsche euch einen schönen Abend 😍✌️
👨🏻🍳Food For Thought👨🏻🍳
Everyone has different diet approaches and what works for one person doesn't work for another 💁🏻♂️ this amazing plate of food is 1400 calories! But for someone who eats 2 (max 3 meals a day, 3rd would be a very small one) meals, this is totally fine and I am losing a very consistent amount of weight each week 😃 make sure you don't copy anyone and get your own personalized approach to your diet!
Why is protein so important? 💗 Clients please read as well as anyone seeking knowledge in fitness and nutrition. I can say from experience that protein is crucial in reaching your fitness goals. If your goal is to lose weight it can be a meal replacement, a quick and easy way to get the protein you need without the fat and carbs you are trying to avoid. If your goal is to gain weight it is absolutely necessary to make sure your body is getting enough protein to repair and build your muscles. When you workout you break down your muscles, you get sore because you caused damage to your muscles and when they repair they get stronger and bigger, protein is what our muscles are made of so you NEED to supply your body with it! Makes sense right? Now, some people are against supplements and think you should get all your nutrition from food, but do you know how hard it is to eat 165 grams of protein a day from food alone??? I do... it's HARD. I have to drink 1-3 scoops of protein a day to meet my protein goals. One of the reasons I believe I've been so successful in building muscle and sculpting my body is because getting enough protein is something I have been conscious of since day 1 of my fitness journey. During periods of time that I wasn't doing that, I either lost muscle and got weaker or gained fat because I was trying to eat enough to sustain but with that comes carbs and fat. Don't do something just because someone tells you to, find out the facts and knowledge behind it, what works, what's necessary, and what is bullshit companies feed us to make money 💪🏼😜💕 #gains#protein#lesliecfit#commithustlegrow#knowledge#truth#iifym#macros#gainingweightiscool#losingweightiscooltoo#beinghealthyiscool#fitfam
Why do I love my job? Well, lots of reasons 😉 but the main reason is because of all the personal connections. I could be teaching a class full of 45 people, and still have personal moments with every single one of them during that 40 minute window. Moments, where for a second, nobody is in the room besides you and the person in front of you. And if feels that way for both of you, which is why Metabolic Meltdown is so amazing. When you genuinely want to see people succeed, they can FEEL it. It makes them want to work harder, dig a little deeper, because you are in it TOGETHER. While it may be our job as trainers to inspire YOU, in reality, we are just returning the inspiration you give to US every single time you step into that gym. And THAT is why I love my job 😊🤘🏼 Photocred: @the_miranda_project
Shoutout to my boy @domfaz1 🙏🏼 check.. him.. the f'ck OUT! Seriously.. Honestly, I have the most amazing chats with this man, whether it's ultimate shit.. or super helpful training advice.. this man ticks all the boxes and is genuinely one of the best guys I know. Thanks for tonight brother.. we got this! 🙏🏼 time to make the industry talk.. am I right 😏🔥 #PowerCouple#Powerlifting#Guysthatpowerlift#Powerlifter#MarkBell#markbellslingshot
Coming at you live from suburbia -
I got really sick Monday and skipped the gym, tried to go back Tuesday night and felt worse waking up Wednesday. There's always this line where you want to push harder and get there then on the other end, your body and soul is literally proving to you that it needs you to chill so it can chill and get better. Your immune system is amazing and WANTS to be healthy so sometimes you just have to suck it up and do what's best for your body in the long run no matter how bad you rlly don't want to skip leg day🙃
On a serious note, as badly as you want to improve, you won't be making gains if your body isn't ready for them, prep yourself for success & be honest with yourself everyday for the rest of your days(one can try)
💪🏼🍑THE DO’S AND DON’T’S OF THE HIP THRUST💪🏼🍑 — Read on for an explanation👇🏼 The hip thrust is my fave glute exercises. Here are some ways to check your form when performing the hip thrust:
1️⃣Neck Position: To avoid causing strain to your neck, keep your neck in proper position by keeping your gaze in front of you at the bottom of the movement, and naturally gaze to where ceiling meets wall at the top of the movement. The alignment of your spine will follow the orientation of your neck. Keep your neck neutral -- this comes naturally to some, but in case a reminder is needed, please keep note!
2️⃣Shin Angle: I like keeping my shins straight to emphasize glute muscle activation. With my shins farther from my body, I feel a significant reduction in glute activation and a takeover of hamstring activation. Since I utilize the hip thrust for glute activation, I try to keep my shins as straight as possible.
3️⃣Overarching your back: Too much arch is usually a sign that the load your thrusting is too much, thus bringing in extra momentum by overextending your spine. Keep your weight both bearable and challenging. Form delivers function.
4️⃣Feet position: For optimal glute activation, you need to drive through your heels by keeping them flat on the floor. If you look back at most of my HT videos, you’ll notice that I tend to lift my toes up. I do this without really thinking about it, and it isn’t necessary to do, but it does help ensure I’m pressing through my heels during the entire movement. CITATIONS:📒All information is provided by the glute God himself, @bretcontreras 🙏🏼🍑 Check out his website (www.bretcontreras.com), IG, and Youtube channel for extensive information on all things glutes, strength, and much more. 💪🏼 Tag your friends to help them improve their form 💪🏼🔥 Filmed by @ryanhooseman 💜
Music: Ship Wrek, Zookeepers & Trousers - Vessel 🎶
Hip pad: @ironbullstrength ❤️
The Cable Crossover 💪🏽- Bookmark/save ↗️ this gem for later & tag your buddies 👍.
✅Major Muscles Involved: Pectoralis major
✅Variations: alternate, single arm.
✅Benefits: Develop Pectoral
Tips for an effective Cable Crossover:
1️⃣. START LIGHT - Pay attention to form and ROM, train the muscles, develop mind and muscles connection.
2️⃣. Squeeze cable together in a control manner, hands meet in the bottom in front of you.
3️⃣. Keep elbows angle fixed and slightly bend.
4️⃣. To increase time under tension, squeeze on the bottom.
5️⃣. Arm flare out to focus stress on pecs like a fly motion.
6️⃣. Motion of cable should be in wide arc path.
Train safe 🙏 Check yo ego at the front door 😜.
Fat loss food 🔥
Salmon with greek yogurt and crushed walnuts with cherry tomatoes and tenderstem brocolli 👌
Whilst there is no 'magic food' that will make you lose weight, foods higher in omega 3 such as salmon and walnuts can promote fat loss. Omega 3 has been proven in studies to enhance fat loss by literally influencing genes in your body, these are genes that turn on fat burning processes, that might sound extreme and burning more calories than you're consuming is the most important thing for fat loss but you can promote the use of fat for fuel by eating foods higher in omega 3. It's a small, easy adjustment to make in your diet but the small things really do add up 🙏
Another food diary 😌 I was going to make one yesterday but I failed cause I was hangry all most all day yesterday and did not want to waste time taking pictures of my food.. lmao anywayssss todays meals was so much better. I am trying to consume most of my proteins from Whole Foods instead sooooo here are my meals for today in detail 😊🔹meal 1: I tried @doughbardoughnuts which was amazinggggg and the macros were perfect! You guys should try it out. With a side of egg whites for extra protein 🔹meal 2: was just apples, rice cakes, and 25 grams of cashews. 🔹meal 3: was 2 slices of Ezekiel bread with chicken breasts and avocado 🔹meal 4: my post workout meal with 1 cup of almond milk and a scoop of @pescience cookies n' cream protein powder. 🔹meal 5: tilapia with ravioli topped with mozzarella cheese 😛 #iifym#fooddiary