#iifym

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Mindset is everything. My mindset has changed 100% It's time to attack my goals and get shit done. It's time to work on bettering myself in all aspects of life and become the best version of myself. No more fucking around. No more saying shit and not following through. No more cheating. No more slacking. Just hard ass work from this point on.

Move over, cups. From now on I lick my coffee off a spoon!
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Ok not now, but whenever this releases at Walmart later this year. #sse17

TWIX COOKIES
OMG!! So gooey it broke apart picking it up!! 😍
Oh and some jam doughnuts to sweeten the deal πŸ©πŸ˜›
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
#Food #foodgasm #foodporn #foodie #FlexibleDieting #IIFYL #IIFYM #InstaFood #Gym #Fitness #FitFam #IfItFitsYourMacros #NomNom #nutrition #ukfitfam #foodlover #lovefood #foodstagram #foodphotography #foodbeast #twix #cookies #chocolate #biscuits

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One person who LIKES this photo will win this shirt β€οΈπŸ‘πŸΌ.
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People at my gym probably think I'm so rude and mean 🀣. My RBF is real!! I don't make eye contact and I wear sassy shirts 😜🍩.
That's okay, I go to get my workout in and that's it πŸ’ͺ🏼. And really I'm a nice gal πŸ’πŸ»
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(Shirt @gymmemewear Leggings @senita )

Did a couple rounds of this this morning before I actually started my shoulder workout. This definitely got the heart going and got me warmed up.
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Always fun to switch it up and do some different shit.
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Give it a go...or just pick 3-4 different exercises you can do and knock out 2-3 rounds of them. I may start making a day where I do full cardio sessions like this... ✌️

The shredded life @nicolasiong πŸ’ͺ

Here's a great post by my friend, Jake (@barbellbosses), that illustrates what I try to get across with all of my different comparison posts ↔️
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This particular comparisons looks at three different yogurt products, and as you can see, there's no indication that there's a "right βœ…" or "wrong ❌" choice to make...
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And it comes down to a simple fact πŸ‘‰ eating to be healthy and eating to lose weight are NOT always the same thing!πŸ™…
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For example, say you need to consume 1850 calories to Lose weight. You could *technically* eat 14 Twinkles (1820 cals) per day and drop weight ⬇️⬇️⬇️
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Now before you go and get all fussy with me, I'm not recommending that approachβ˜οΈπŸ€¦β€β™‚οΈ. I think we can both agree that a Twinkie-only Diet wouldn't be very sustainable, nor would it be beneficial for our health πŸ™„
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On the other hand, you could eat 100% whole foods and end up consuming too many calories to lose weight, too. (things like avocados πŸ₯‘, nuts πŸ₯œ, & eggs 🍳are healthy, but the calories can add up if you're not careful!)
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Plus, it's important to note, most of the time, "organic" and "grass-fed" foods aren't drastically better for youβ€”just like non-organic/natural foods aren't toxic.
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Food is food. Sure, some are more nutritious than others, but no food is inherently bad!
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HERE'S WHAT I RECOMMEND βœ…: 1️⃣, decide what your goals are (weight loss, maintain, gain weight, etc.). 2️⃣, find foods that help you achieve those goals (for weight loss, foods fewer in calories and higher in protein tend to be the move). 3️⃣, eat foods that you ACTUALLY enjoy. (If you hate what you eat, you're setting yourself up for failure).
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#envisionbeingthin #weightloss #weightlossfood #weightlosstips #weightlosshelp #weightwatchers #weightlosscoach #weightlosscommunity #weightlosssupport #weightlossinspiration #weightlossmotivation #weightlossjourney #diet #dieting #dietfood #dietplan #ifitfitsyourmacros #iifym #flexiblediet #flexibledieting #calories #caloriecounting #carterscaloriecomparisons #fit #fitspo #fitfood #fitnessfood #fatloss #losingweight #healthyhabits

I've been getting asked a lot lately about reverse dieting. Here is a comparison of the end of my cut to exactly 1 year AFTER while I was reverse dieting. My goal was to stay as lean as possible and although I'm clearly not as sharp as I was, keep in mind my calories are roughly 1,000 higher in the later video, I cut out a decent amount of cardio, and I'm about 5 pounds heavier. Everyone responds differently to reverse dieting and the way you approach it depends on your goals. But, I've had several clients experience what I did which is being able to eat significantly more while actually getting leaner for a period of time and eventually being able to maintain a lean, although not as lean as before, physique while eating more and doing less cardio.

MOST RECENT

Took a much needed 8 hour sleep but found it hard to get motivated to do my running homework. Texas heat is no joke and timing my runs is more important than getting your taxes done on time! I wasn't smart about this run and was highly dehydrated and forgot my enduralite and decided to do a trail run. So not a fan so I was immediately setting self up an uncomfortable run. Glad that I did it but I could've made it easier on myself. Oh well. One mile warm up and half mile cool down. No need to post those as I was cursing the Texas heat and my allergy flair up. Apparently I I had one more lap in me and forgot to track it. One of those days😩 #irun #workhardplayhard #keepingitreal #kneerecovery #cryotherapy #ilovetexas #irunthisbody #hungryathlete #humble #runningonfumes #runnerproblems #runningwithjesus #diggingdeep #enduralytes #deathbycoffee #brooks #nike#beatsbydre #iifym #morningmotivation #rocknrollmarathon #texastoohot15k

I love this weather 😍 #summerfood #steak #lean #superfood #rare #iifym #homemade - ras al hanout spices are perfect for steak

That's a wrap folks πŸ‘ŒπŸ‘

One of my favorites for lunch today: bun thit nuong! Love having a mama close by who makes the best authentic and healthy viet food!

Oh nevermind me, just waiting on my Raspberry Carla tights to be delivered! #foxyathletics #fit2fat #iifym #igfitfam #instafit #slowandsteady #mealprep #iworkout #walking

295lbs for a very smoothe single which felt like an RPE of 8 but after watching the video it moved a lot better than how it felt. Which is a good thing!‼️‼️TRUST THE PROCESS, as @russwole continues to preach... GET BETTER TODAY!πŸ’ͺ🏽.
I'll have a new video on my channel up later today of this full powerlifting segmentπŸ™ŒπŸ½πŸ™ŒπŸ½.
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#igfitness #powerlift #bulk #progress #Gymrat #gainz #powerbuilding #follow #Nike #powerlifter #Bench #Squat #Deadlift #USPAPL #strength #SBD #howmuchyabench #igpowerlifting #youtube #subscribe #like4like #fitness #legday #powerlift #iifym #follow #deadlift #adidaspowerlift

It's been way to long since I last had pasta, so I figured today was the day! 🀀 #iifym #flexibledieting

PitstopπŸ‘ŒπŸΌ @meridianfoods jam butties 😍😍😍😍 don't sandwiched taste better squishedπŸ’πŸ»πŸ’πŸ»

IS SUMO DEADLIFT CHEATING?
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Have any of you sumo-ers been blamed of β€œcheating” because of preferring this technique? I certainly have. People claim that sumo is easier than conventional all the time, without taking into account hip structure, femoral angles, muscular tension and energy systems.
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The main claim I hear is that sumo is easier because it requires less range of motion to complete a lift. This is not entirely false. Sumo deadlift has approximately 25% less range of motion than a conventional deadlift. This difference however matters very little when it comes to a one rep max. Your muscles have enough energy stored to produce 8-10sec of max effort contractions, which is approximately how many seconds a deadlift grind last for. Range of motion would matter a lot more if we are talking about deadlifting for maximal REPS, which is why by CrossFit standards, it would make sense for them to only allow only one method.
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Other factors like the shape of your pelvis, orientation of your hip socket and femur will determine your range of motion AND the amount of muscular tension you can develop by placing your legs in different positions.
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Knee moment is 3x higher in sumo than conventional, this just means that sumos hit your quads harder. EMG studies found that there is 10% more activity in your spinal erectors in conventional. My favorite quote by Greg Nuckols is β€œYou miss a lift because you were too weakΒ through your very weakest part of the movement”. This is applicable because if you do prefer sumo over conventional, maybe you need to strengthen your back, and if you prefer conventional, maybe you can incorporate more exercises to strengthen your quads.
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In conclusion, NEITHER ONE IS "HARDER" THAN THE ORDER!! If sumo were truly easier why are so many world record deadlifts done conventional?
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@hybridperformancemethod

slightly sappy caption ahead, so if that's not your thing, stop reading here and laugh at the difference in color between my stomach and legs:
over the past year and a half I have been busting my ass towards the physique I want. These changes don't happen overnight, so going on a juice cleanse and doing 10 body weight squats a day for summer will not give you you're dream body (for most normal people). It takes everything you have in the gym and even more controlling your diet. But guess what? it's worth it. Over this past year I've felt something I never did before, control. I have control over my body as it changes the way I want it to (most of the time), and I have control over my lifestyle because I now always have a goal to work towards. Yes it's hard not buying oreos when I go to the store or ordering something unhealthy when I eat out, but it's worth it. I've never felt so mentally and physically healthy and strong. If you're the type of person who keeps wishing they could be healthier or more in shape or skinnier or more muscular or whatever, just know that while it might be hard, the reward of good health by far outweighs the discomfort you might feel along the way. Health is a lifestyle, and once you start, it just becomes what you do. If you've made it this far thank you for your time πŸ€“

A lot of areas need work but no better coach then @kavbyrne to help me every step of the way πŸ€—
Happy hump day bros and bitches πŸ‘ β€’
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@conquerelitefitness #TeamElite πŸ‘
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β€’ #conquerelitefitness #selfie #gaintrain #shredz #selfie #cutting #girlswholift #girlgains #leangains #flyefit #girlswithabs #fatloss #fitness #fit #irishfitfam #iifym #iifymgirls #strongnotskinny #bodybuilding #bikini #nutrition #gymlife #mealprep #cleaneating #eatingclean #humday #glutes

πŸ˜› Creamy dreaminess down the hatch! Coyo coconut yogurt that I posted yesterday is lovely when blended with some protein powder, almond butter, and almond milk! Chocolate shake for breakfast 😍 #chocolate #shake #forbreakfast #nom #veganketo #ketovegan #keto #vegan #ketosis #veganism #ketogenic #veganlife #ketodiet #lchf #hflc #vegangirl #plantpower #plantbased #whatveganseat #veganfood #macros #iifym #mealprep #prep #onpoint #weightloss #fatvegan #overandout #day15

"Building A Bad Ass Yolk"
Aka πŸ‘‰πŸ» Getting a Jacked Upper Back.
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For most guys, this is a desired look - it's bad ass and gives you an athletic build.
But it also is the best way to keep your shoulders healthy and injury free, along with adding a ton of strength to majority of your lifts.
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So here's the best way to make it happen:
1️⃣ Do Band Pull Aparts Daily.
If you don't have a band... buy one, they're cheap as hell on Amazon. Your upper back can take a lot of frequency and something simple like the pull apart is great for this and injury prevention.
2️⃣ Add Farmers Carries To Your Finishers 2-3x Per Week.
Carrying heavy weights just works, plus it builds your core.
3️⃣ Do Front Squats.
Whether it's with heavy KB's or a barbell, being in a front loaded racked position lights up your upper back as that's a big part of what is stabilizing the bar for you.
4️⃣ Do High Rep Posterior Flyes.
If you implement all of the above, you've utilized the frequency and intensity technique to your week and upper back... last thing is some high rep metabolite training.
Doing a posterior fly in the 20-30 rep range with constant tension will be the icing on your cake - or traps.
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{ Coaching Link in Profile }
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#BOOMBOOMPERFORMANCE
πŸ“Έ by @paosanchez

So gooooood 😍😍 @heckfooduk Italia chicken burgers are delicious πŸ‘ŒπŸ»πŸ‘ŒπŸ»#fitfood #chickenburger #heckburgers #macros #macronutrients #macrocounting #iifym #flexibledieting

Get to them early!!! @brownstrength #datproteinwasgood #lifterswithattitude lol!! @sorinex he will be the next generation at summer strong!! #feedtheyoungwolves #feedyourwolf #nutrition #iifym

Food, food and more food! but wait I also love my coffee too! ✌️
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πŸŽ₯ LATEST VIDEO πŸŽ₯
Link in my bio! (YouTube.com/ErikTheElectric) .
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πŸ’ͺ ONLINE NUTRITION COACHING! πŸ’ͺ
More Info ➑️ ErikTheElectric@gmail.com
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#eriktheelectric #instaeats #foodstagram #food #foodie #foodporn #instafood #eat #carbs #carbup #cheatmeal #cheatday #nutrition #health #healthfood #fastfood #postworkout #yum #gains #iifym #dieting #bulking #refeed #tasty #delicious #dessert #salty #eatbig #foodchallenge

Turkey chilli with courgette spaghetti & 1 litre of water for tea. Get in ma belly!! πŸ’ͺ🏻 #fat2fit #fitfamuk #gym #nutrition #hydrate #onlythededicated #usn #iifym #fitmencook #gains #ifitfitsyourmacros #protein #carbs #fat #letsdothis

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