Gym & fitness motivation

12/22/2021

If you are struggling with breakfast ideas high in protein, then I'm pretty sure I can help you out!
⠀
Above I've listed six delicious, on the tongue melting meals, easy to do and within minutes cooked! No more worries about what to eat in the morning to build lean muscle.🥝
⠀
What is your absolute favorite meal in the morning?⬇️
➖➖➖➖➖➖➖➖➖➖➖➖➖

-

Credit

12/21/2021

"Take a look in the mirror ! that's your competition!"🏋🏻‍♀‍😋
Isn't this workout guide strong?? ☺🖖

12/05/2021

11/16/2021

I have put together an easy to follow 1 page summary of what you need to do if you want to lose weight.

I talk about
✔️Nutrition
✔️Training
✔️NEAT
✔️Recovery

SHARE / LIKE this post

-------------------------------- ----------

# loseweịght

10/22/2021

🍗Calorie Surplus For Muscle Growth🍗

👉🏻 In most cases, the goal of mass gain is to gain as much muscle as possible while minimizing fat gain 😉
In order to do this, you obviously need to consume more calories than your maintenance calories. 📟
🧠 Now, the question of everyone is: HOW MUCH MORE?

🔬Scientific studies show that implementing a caloric surplus of more than 450-500 calories does not further promote muscle growth and even leads to additional fat gain.

🤷🏻♂️ So what would be the point of you eating more if it doesn't increase your muscle growth potential and promotes excess fat gain? None!
✅ So the best way to start a mass gain would be to implement a caloric surplus between 100-300 calories and increase it significantly over time 📈

📌 I don't need to remind you to execute a consistent weight training plan to gain muscle 😉

💪 💪💪

10/21/2021

👨‍🔬THE FORMULA TO GET JACKED👨‍🔬

When you start lifting, it's often very confusing on what you should focus to get the physique you're looking for. That's why I made a quick list on what you should focus and why!
🥚 You want to aim to get at least 1g of protein per lbs of bodyweight or about 1.8g per kg of bodyweight to build muscle as fast as possible. You need those nutrients to build those muscles after training!

😴 Sleep is crucial for muscle growth, if you don't sleep enough, you might even lose some muscle. But sleep isn't just sleep, there is high quality sleep and poor sleep. So focus on ignoring blue light 1.5h before bed, no caffeine 8h before bed, and sleeping consistenly will already do a lot.

🏋️‍♂️ You're going to need to push yourself in the gym to see results. Progressive overload is key here, aim to either improve your technique, increase the amount of reps or the amount of weight each week you work out.

🍗 A small calorie surplus will allow for the fastest muscle growth! But going over that surplus will only buildd slightly more muscle, but a HUGE amount of fat more. See keep it at 100-300 kcal.

🗝 The final key is to stay consistent and work hard. You can't train half-assed and expect to see results faster than someone who is never skipping a workout, eating the right foods and overall putting in the work.

💪💯

10/21/2021

🚨How Much Food For 20g Of Protein?🚨
Since you're going to need about 0.8-1.2g of protein per lbs of bodyweight or 1.8-2.2g per kg of bodyweight, you're going to need to eat a lot of protein
To get that protein intake, here are some options to eat so you can at least get 20g out of a single meal if you want to, hope it helps!