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jmastio jmastio

261 posts   134 followers   252 followings

Jérôme Mastio  Biology Postdoctoral Fellow - The Wistar Institute - Philadelphia Born and raised in Strasbourg, France Obsessed with weightlifting and flexible diet

Individual Baked Prosciutto Macaroni And Cheese Pots
This recipe has been modified (slightly 😉) from @simply_scratch.
So who used to say that French people cannot make so called comfort food because we don't really have it overseas ? 😉
C : 56 / F : 56 / P : 33 (per pot)
Next time however I will try a bit more healthy recipe and try to stash some veggies underneath 😁
#iifym #flexiblediet #fitnesslife #cooking #comfortfood #foodporn #yummy #instafood

Too pretty for this Alsacian apple pie to be eaten isn't it ?
#foodporn #cookingram #instafood #alsace #whereicomefrom #nofilter

Well I will need to tell to my boss that I couldn't access my publications to read tonight...
#instacat #meow #exhaustinglife

Let's spice up this turkey chili a lil bit...🌶
Half hour turkey chili a bit modified from www.muscleforlife.com
For the whole dish : C : 132 / F : 36 / P : 140
#iifym #ifitfitsyourmacros #flexiblediet #fitnesslife #mealprep #cookingram #foodporn

Time for the pre-workout snack :
40 g of whey from Legion Athletics
1 honey nut Cheerios bar
101 g of golden raisins
2 scoops of Essential Amino Energy from Optimum Nutrition
F : 4 / C : 109 / P : 37
I always try to have 30-40 g of protein before working out, as well as a big chunk of my daily carbs.
I limit fats in order to don't be too much bloated during the workout, as fats slow down the digestion.
And the pre-workout mix gives me a good kick with its 100 mg caffeine content as well as some BCAAs.
I used to take Pulse form Legion Atlhletics but its high caffeine content didn't leave room for my morning coffee, and that's a no way for me 😉
#iifym #ifitfitsyourmacros #flexiblediet #fitnesslife #gymrat

Something that I like to cook : stuffed pan seared flatbreads !
Your imagination is the only limit !
Here a savory one with lean ground turkey, tomato sauce and reduced fat four cheese mexican blend (C : 26 F : 17 P : 41).
And a sweet one with fresh diced strawberries, chocolate chips and fat free cream cheese (C : 46 F : 7 P : 24).
#flexiblediet #iifym #ifitfitsyourmacros #gymlife #fitnesslife #mealprep

Today she told me : dad you have big muscles ! What about mine ?!
So this declaration had to be accompanied by a flex picture together 😉
#dadanddaughter #mylove #flex

Don't be afraid of eating out...
The most important is to try to be accountable for what you're gonna eat by trying to estimate the macros as precisely as possible...
However for better results try to limit eating out 1 or 2 times per week, as this is only an estimation.
Use the nutrition data from chains to help you : here I used the breakfast chain Ihop.
It turned out to be around G : 99 / F : 58 / P : 53.
Let your life dictate your diet not the opposite 😉
#iifym #ifitfitsyourmacro #fitnesslife #flexiblediet #familytime #sundayfunday

Quelques jours de repos passés à Los Angeles en compagnie de ce vieux fou ! Super content de t'avoir revu après plus de 3 ans !!
#losangeles #la #beach #chill #relax #repos #summer #bestfriends

Already 1 month ago...
Looking forward for my next vacations !
#losangeles #la #malibu #beach #holidays #summer

No better way to celebrate a graduation than having an ice cream
So proud of my little girl
#prek #graduation #celebration #icecream #benandjerrys #dadanddaughter #mylove

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