#iifym

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TOP POSTS

If ur friend doesn't take pics of your butt at the beach are y'all even really friends ๐Ÿ“ธ: @carafit3
This was also the first time I've been to the beach since moving to California I haven't been to a beach since I lived in Florida years ago LOL

My DNA results are here!! This is the most fascinating test Iโ€™ve ever done by far. @Vitagene provides the most complete DNA test available which includes information about your optimal diet, exercise, and supplementation AND your ancestry. And only from a quick mouth swab! I confirmed that I am definitely a power athlete vs an endurance athlete and I had no idea I was 53% Scandinavian! The actionable diet and fitness insights and personalized supplementation plan that @Vitagene provides allow you to create healthy lasting change and start seeing results. Definitely going to implement these stat!

Monday's are normally leg day but I woke up super jazzed and realized I haven't had a mess around day in faaar too long so, spazzy pushies it was ๐Ÿ™Œ๐Ÿป #leaststealthyninja #imtrying
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I'm a firm believer in the importance of training not just for health but for increasing your feelings of badassery. I'm not kidding either; getting stronger and doing things you doubted you could does GREAT things for your confidence and motivation ๐Ÿ’ช๐Ÿป๐Ÿค—. If that's knee push-ups to toe push-ups, that's rad. If it's doing crazy backflips to superman push-ups, that's rad too. One step at a time, yo #getitfrands #youcandoeeeet #overandout
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Pants: @womensbest ๐Ÿ’•
๐ŸŽถKaty Perry - Chained To The Rhythm (Oliver Heldens remix)

"Not today" - K Pope's tired body. ๐Ÿ˜‘ #weightlifting

Have you guys seen this Starbucks unicorn frappuccino? People seem to be freaking out about it due to the sugar content as if high sugar and carbs in our drinks is something new. Maybe it's because it's so colorful like cotton candy which people know has sugar? Meanwhile, people have been drinking regular Coke for years with no concern.
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Personally, I never drink any liquid calories whether that liquid is made of pure crap without any nutritional value like these drinks or even if it's a healthier drink like a fruit smoothie. I much rather save my calories for food which fills me up. I rather eat fruit than drink fruit juice. I rather eat veggies than drink vegetable juice. If I'm going to drink soda, I'll drink diet soda not regular.
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Cutting out liquid calories of all kinds, healthy or not, can make a huge difference. If you're used to drinking juice with each meal, by cutting that out and not making any other changes to your diet whatsoever, you'll probably drop a significant amount of weight. If you drink soda with every meal, switching to water or even diet soda will make a drastic difference. Ultimately, getting your calories from liquids is up to you but keep in mind that those calories will not be nearly as filling as solid food and you'll wind up having to consume more calories as a result.

๐Ÿ”ฅLetโ€™s talk about INTERMITTENT FASTINGย ๐Ÿ”ฅ
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Weโ€™ve had quite a few questions in the Avatar memberโ€™s only group about IF, itโ€™s benefits, and how to do it correctly.ย ๐Ÿ‘Œ
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Thereโ€™s just so much misleading and flat out WRONG information on the internet when it comes to IF.
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Letโ€™s dive inโ€ฆ ๐Ÿšฆย Quick summaryย ๐Ÿšฆ
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1. IF is a style of eating that may help make a low calorie diet more manageable by shortening the feeding window so that the meals you do eat are larger and more satisfying.
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2. A diet incorporating IF will not result in greater fat loss compared to a diet that is calorie and macro matched.
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3. The fact that growth hormone increases during fasting means nothing other than that your body is working to protect its muscle stores and is ramping up fat use because you're in a big deficit.
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That's the major role of this hormone โ€“ being anti-catabolic. It doesn't have an impact on muscle growth within normal levels, and you're still within normal levels when fasting.
Also, it's anabolic effect is largely limited to non-muscle tissues. It's silly to think that this small transient rise in GH will be more anabolic than actually eating.
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4. The fact that insulin is being reduced during the fast does not hold any magical powers for fat loss โ€“ insulin levels will never supersede calorie levels where fat loss is concerned. Meaning that you will lose body fat simply because you're in a deficit, and lower insulin levels are a byproduct of that.
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5. All that being said, there are some additional benefits outside of body composition that may be obtained by using IF, due to the long periods you are not eating and what happens physiologically during those times. **Here are some of those benefitsย ๐Ÿ:
- lower inflammation
- improved immune function
- improved cognitive function
- increased autophagy (recycling of damaged cell components)
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Some of these benefits may be largely due to the calorie restriction itself, but some of it (specifically the autophagy) may be related to what happens physiologically during fasting.

#avatarnutrition #iifym #iifymgirls #teamscience #avatarfamily #doyouevenscience #motivation #progress #fasting #macros #fit #nutrition #bikini #health #if

'Member last year when I rustled Lenny & Larry's so hard they blocked me on IG? Good times. @vogelitis reminded me of the first time I posted one of these comparison pictures and the subsequent shit storm that followed. I figured I'd repost it to remind everybody how dumb protein cookies are. P.S. Don't get triggered. P.P.S. Team @thereallittledebbie for life! ๐ŸŽฅ Subscribe to me on YouTube! (Link is in my bio) ๐Ÿ’ป Find me on Facebook! ๐Ÿ“ฑ Follow me on Twitter!#food #foodexplorer #cheatday #cheatmeal #junkfood #nom #foodie #foodgasm #nomnom #forkyeah #instafood #feastagram #lennyandlarrys #completecookie #protein #proteincookie #foodporn #iifym #flexibledieting #powerlifting #crossfit #bodybuilding #naturalbodybuilding #fit #fitspo #fitfam #iifym #macros

Yogurt is one of my all-time favorite protein sources.
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It's quick ๐Ÿ’ซ & tasty ๐Ÿ˜‹ & cheap ๐Ÿ’ฐ & easy ๐Ÿ’. Perfect for a 22-year-old like me who typically burns 60-70% of his meals โ™จ๏ธ... #
But, not all yogurts are created equal... especially for someone trying to lose weight ๐Ÿ™….
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Some yogurtsโ€”like our friendly reduced fat Yoplait yogurt on the leftโ€” can sneak in oodles of extra calories from sugar...
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โ€ผ๏ธIMPORTANT NOTEโ€ผ๏ธ: Sugar is NOT inherently bad. It just isn't great either... and it this scenario, added sugar just ends up hockey-sticking ๐Ÿ’ the calorie total without providing more protein or volume ๐Ÿ‘Ž...
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HERE'S YOUR FIX โœ…: when I'm searching for a weight loss friendly yogurt, I always look for a brand that is, 1๏ธโƒฃ low in total calories (duh), and 2๏ธโƒฃ has a high protein to calorie ratio.
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One of my favorite brands that fits both of these requirements is Dannon's Light & Fit Greek Yogurt.๐Ÿฅ‡
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Since it's Greek" yogurt, it'll be strained and fat-free (which, for us, matters because it means less calories). What's more, this brand specifically comes with 12g of protein per 80-calorie cup!
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I consider any food with a protein to calorie ratio of 1:10 to be a pretty good source of protein. This Greek yogurt blasts ๐Ÿ’ฅ past that with 1g of protein per 6.6666 calories... repeating, of course ๐Ÿค“๐Ÿ‘Œ
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#envisionbeingthin #weightloss #weightlosshelp #weightlosstips #weightlossfood #weightlossgoals #weightlossmotivation #weightlosscoach #weightlossinspiration #weightlossdiary #weightlosssupport #diet #dieting #dietfood #dietplan #iifym #ifitfitsyourmacros #flexiblediet #flexibledieting #calories #caloriecounting #cartersweightlossfixes #healthyfood #healthyhabits #healthydiet #fitness #fit #fitspo #fitnesstips #fatloss

Happy Monday! That means it's a new week and a fresh start to work towards your goals. I'm posting this pic from last month because I believe it's the best look I ever achieved in my life and I didn't even realize it at the time. I'm only 4 lbs fatter than this at the moment but that feels like a lot since I'm going to BodyPower in 16 days and I wanted to be leaner than the pic above. -
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-I think it really goes to show you how sometimes you don't realize where you're at it until you're not there anymore. The Arnold was over and I stopped tracking, I went on vacation to Florida I put on a few pounds and I look back and I was like damn, I didn't realize how good of shape I was in. It's motivating though. I'm going to grind out these next 16 days and then enjoy my first time in the U.K. And then stick to my guns and start lean gaining until January or February of 2018 when I'll start contest prep for shows in summer/fall. The best move for marketing is to stay extremely lean but the best move for my physique long term is to spend more time in a surplus and focus on gaining strength and size. I know I've made a lot of improvements since April of 2016 (last show) now I just have to make more and bring my best physique to the stage in 2018. -
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-By the way, the winner of the @pescience giveaway is @jmaze_fit My daughter randomly chose you, just now. Congrats. Everyone else can still use discount code elkins for 30% off everything on their website. I recommend Prolific, TruMulti, and Snickerdoodle flavor Select protein as my top 3 items. -
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-#motivation #mondaymotivation #motivationmonday #mcm #aesthetics #shredded #abs #sixpack #iifym #dieting #fitfam #fitspo #flexibledieting #naturalbodybuilding #bodybuilding #drugfree #gym #maxhype #silkyskin #cuttingedgephysiques #inspiration #inspo #smooth #workoutmotivation

MOST RECENT

It came to my attention today that I made this post this day last year. Yikes, how time flies!
It's crazy to see the changes over the 15 weeks weeks last year and even crazier to remember the mindset that goes with this kind of endeavour!
A year on, and after many months of thought, I've decided to hold off on competing in 2017, but I'll shoot for sometime in the first half of 2018, all going well.
So take this how you like - early #transformationTuesday, even earlier #tbt or #fbf or just a late #motivationmonday (even if it's just motivation to avoid #compprep and the look in the bottom row, which is a-ok too!). #memorylane #focus #discipline #ayearagotoday #threeweeksout #49weekspostcomp #offseason #bodybuilding #iifym

Set your intentions for the week ahead. People who plan, achieve! ๐Ÿ˜€ #teamhappyfit Enroll now and watch the pounds fall off! #mealplan #mealprep #nutrition #weightloss #fatloss #gymrat #iifym #macros #diet #fitness #fitspiration #fitspo

Tandoori Chicken w/ Spinach Raita Salad
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Gave this week's meal prep an Indian touch because my coworkers haven't complained about my office smelling like curry in a while.
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Macros: 400Cal, 74P, 14C, 7F
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#whenbinicooks #mealprep #tandoorichicken #indianfood #cookingtherapy #bodybuildingmeal #iifym #flexibledieting #flexiblenutrition #fitmencook #ketomeal #highprotein #lowcarb #avatarfamily #avatarnutrition #fortmacdiaries

And that's with a piece of cake ๐Ÿ‘Š ๐ŸŽ‚
My goal tomorrow is to hit my numbers more spot on!
#7daykickstart #macrocounting #iifym #yesiatecake #aspiretnl

Motivation Monday!
Last year pics from the Ronnie Coleman classic! Can't wait to bring em back again ๐Ÿ’ช๐Ÿป๐Ÿ˜ˆ #contestprep #iifym #girlswholift #fit #fitlife #abs #weights #healthyeating

Check out this quote from a LunchBox member. This is a very common misconception.

Fall, Rise, Learn.

I was challenged by @margocfit to the #stopdropandselfie and I couldn't have received it at a better time than trying on my new shirt from @feedmefightme apparel!! Once I saw this shirt I could not resist, especially since my music of choice when lifting includes *cough*cough* Disturbed. Don't judge me. I challenge @smithmbma @the_la_chronicles and @jnhkk7 #girlswholift #girlswithmuscles #girlswithtattoos #heavylifting #powerlifting #poppysarmy #becausepoppysays #downwiththethickness #iifym #iifymgirls #macros #macrolife #weightlifting #weightlossjourney

What a great idea by @ww_brittdyan!!๐Ÿ˜Š Our Balsamic Vinaigrette is perfect for marinating your dinner!๐Ÿ˜‰๐Ÿ‘Œ

From gym to night out in no time flat! Haha swipe right ๐Ÿ˜‚

Pretty happy with my current leg conditioning considering I am now 20 lbs over stage weight. 220 today, feeling strong, can't wait to see what the next prep will look like. #iifym #fitfam #fitspo #bodybuilder #bodybuilder #legs #squats #superman #powerlifting #powerbuilding #aesthetic #oldschoolbodybuilding #gymlife #gymrat #gym#physique #npc #natty #inba#pnba#global #pro #metalhead #pushpullgrind #classic #trainhard

๐Ÿฅš๐Ÿฅš๐Ÿฅš๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ #protein #khfitfam #khspringchallenge17 #iifym #macros #stayfocused #worksnack

Heyo! Just posted a new video to my #YouTube channel (link in bio), had an awesome day last weekend at the #NYIAS with @j_bella92 @santimeister & @stefiedigrazia
Battery cut out on me so unfortunately I didn't get the awesome ramen and food we got after but this was some of our day!
Hope you guys enjoy!!

My craving for mac and cheese continues (I know, I have issues...LOL)...so I had a really great idea - what if I combined two things I absolutely - skillet queso dip and mac and cheese - into one dish...and make it into macros?!?! So despite being tired from a long day at work and my first day being back at the gym, I had to stop by the grocery store to buy ingredients - and the 30 minutes of cooking was worth it!! Here are the stats:

10 servings
430 calories/serving
F: 12 / C: 40 / P: 27

Plus, there's only 6 ingredients in this recipe!!! I can't wait to store the rest of these servings in the freezer for another day...so worth the meal prep... Best of all - I've been able to calm my craving without feeling guilty...yay!!! #mealprep #macros #comfortfood #junkfood #forkyeah #macandcheese #macncheese #skilletqueso #queso #nachos #balancednotclean #cheatingclean #403030 #ifitfitsyourmacros #iifym #iifymgirls #flexibledieting #flexiblediet #foodie #foodporn #foodblogger #foodpornography

And now you know #knowledge

Repost @cnm_fit
ใƒปใƒปใƒป
Why I measure in grams vs. measuring cups!๐Ÿค“ Shared with my #khspringchallenge17 ladies but I thought I would share here! Obviously, if you are loosely tracking it's not a huge deal. No one should ever freak out over 11 more grams of oats BUT if you compete or you're strictly counting macros (cause you wanna have all the shreds for vacation ๐Ÿ˜‰) then it really does make a difference. I like to know what I'm putting in my body EXACTLY! A scale for measuring is key!๐Ÿ”‘ #fitness #motivation #themoreyouknow #khfitgirl #khspringchallenge17 #khfitfam #macros #iifym #healthyeating #NHQ #ruleoneproteins #bitemeals #shreddyseason #girlswholift

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