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#minicut

MOST RECENT

Weekly cut update:
Just wrapping up 6 full weeks of my ‘mini cut’ for my wedding. Not a lot of changes on the scale this week but I can FEEL the changes, my clothes are getting looser and I’m hungry 24/7 😄 and I’m not being starved AT ALL! But my metabolism is on 🔥 🔥 3 more weeks until the wedding and I’m right where I want to be! Kicking it up a little bit with changes to my macros.
New macros: 5 days 165P 185C 70F and 2 days 155P 230C 60F
Training: 3 Lifts, 1 Met, 1 Plyo, 1 yoga, 1 Abs and 2x28min HIIT
Last week weight: 155
This week weight: 154.8

Za dva měsíce v Praze a nové práci jsem ztratil 10 kg. 😭 95kg za chvíli tě mám zpátky! #minicut #nopainnogain #gymrat

#leaslehrstunde über Refeeddays in der Diät!

In einer Diät gibt es, wie ich schon erwähnt habe, diverse körperliche uns endokrine Anpassungsmechanismen , welche die Diät mit zunehmender Dauer immer schwerer machen.
Vor allem das Hormon Leptin sinkt bereits nach ein paar Tagen Kaloriendefizit und führt damit zu mehr Hunger. Es macht Sinn, den Leptinspiegel nicht zu lange und zu stark absinken zu lassen. Ebenso dient ein Refeed der Wiederauffüllung der Glykogenspeicher.
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In der Diät haben Refeed-days vornehmlich diese Ziele :
1⃣Leptinspiegel anheben, um den Sättigungseffekt aufrecht zu erhalten bzw anzuheben
2⃣Glykogenspeicher auffüllen, um zu gewährleisten, dass die Leistung im Training sich nicht verschlechtert und Muskeln abgebaut werden
3⃣Motivation und weitere psychische Effekte.

Ausmaß und Häufigkeit hängen von Faktoren wie KFA Training, Defizit und Geschlecht ab.

Ein Refeed ist klar von einem „Cheatday “ abzugrenzen, denn man isst extrem strukturiert und fettarm und nicht/kaum im Überschuss. Fettarm, weil der Leptinspiegel lediglich positiv beeinfluss wird, wenn der größte teil der Kalorien aus Kohlenhydraten (bevorzugt Stärke) kommt und auch nur so die Glykogenspeicher effektiv aufgefüllt werden und in diesem Fall überschüssige Kalorien nur erschwert per de novo lipogenese zu Körperfett werden.
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Ein cheatday ist hingegen einfach nur die moderne Essstörung, die Leute anwenden, die zu faul sind sich mit den Basics der Ernährung und des Körpers zu befassen und führt zur Fettzellenhyperplasie.
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Daher, klares ja zum geplanten Refeed, nein zu Cheatdays.
Fragen und Feedback gerne in die Kommentare!
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(Outfit sponsored by @gymcodeswear 😍 Rabattcode Lea10 👌)
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#abgerechnetwirdamarsch  #fitfam #fitness #fitspiration #fitnessgirl #strongnotskinny #muscleandhealth #quads #trainhard#fitfamgermany #bodybuilding #icaniwill #girlswholift #sizezerome #sizezero #flexibledieting#iifym  #weightloss #abnehmen #minicut #intermittentfasting #moderncrashdiet #moderncheatlife #cleaneating
#weightlifting #powerlifting #transformation

When you get 5 chin-ups for the first time 🎉🙌🏻😄 when I started at my gym, @dallasstrengthandconditioning & with coach @bigchrisriley I couldn’t do one chin-up. So, getting 5 is big stuff! Not to mention the 3 other sets of 5 I did that day too 😈 body weight PRs will always be one of my favorite kinds. They’re just so satisfying!

My favourite way to break my fast - BBQ 🦆 & 🐷 with steamed greens & 🌶 .
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#iifym #intermittentfasting #myketoexperiment #powerlifter #minicut #protein

I set a goal for myself to lean out after a very successful (almost too successful) bulk. I am now 2 weeks in and I have seen a huge amount of progress. I am dieting pretty aggressively right now and I will continue to do so for the next 2-3 weeks. I will then slow it down and continue with an extended fat loss phase
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I am currently in a 1000 calorie deficit and I am aiming to consume 160-180g of protein per day. The first week of my cut went fairly well, I was a bit hungry the first few days but things got a lot easier after that
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The hunger just had me slightly uncomfortable, I was nowhere near starving. The second week was a breeze and I have made changes in my diet that allow me to meet my nutrition needs while still keeping me nice and full
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I recognize that a lot of the weight lost in these two initial weeks are due to water weight and glycogen depletion. I expect my weight loss to slow significantly this week, and the majority of my weight loss form here on out should be body fat. I still have a long way to go, but I am excited to lean out and prepare for an epic long and slow bulk
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(It is not my intention to deceive you guys, I replaced my phone screen and the picture quality is insanely better now, all of my future progress pictures will be the same quality as my 2 week one)

The irony is we find ourselves when we lose ourselves so lose yourself in your passions lose yourself in what makes YOU happy theres no such thing as perfection but you can perfect the process of creating and if you can master that the sky’s the limit add value and be genuine #create #bodybuildingmotivation #motivate #encouragement #mensphysique #minicut #fitness #fitdad #futurefitnessmodel #fitnessmodel #vtaper #back @ryderwear

I feel so much better now I’ve dropped weight lost just over 9lbs and very little strength just goes to show what’s achievable when you have the right coach who understand you and what you want to achieve and makes it doable no fad diets no meal replacements no bullshit!!! we are doing this the right way!! If you want the same results get down to @alphatrainingbh and speak to the guys 💪🏼 #strongmantraining #transformation #minicut #alphatrainingburgesshill #coachjakeisthebest

When you have a spare hour between clients and you decide to do a 30 minute powerwalk on this beast! And yes they are my beads of sweat on the belt 🤣🤣🤣 Average heart rate of around 140bpm...
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Also hit a peak sprinting speed of 26.4km/h before this!!!
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#liss #steadystatecardio #sweatfest #hardwork #countingin5minuteintervals #wantedtostopat10 #gym #treadmill #calorieburn #gym #cardioday #strippingthefat #leanbean #minicut #fitfam #fitspiration #teamcode #belikeTomHill #bodybuildingcompetition #bodybuilder #natty #hillclimb #powerwalk

Mittagessen für morgen ist fertig. 🤗
Momentan mache ich nen Minicut um das Sixpack für den Sommer frei zu legen. Dieses Jahr werd ich noch nicht viel Masse erreichen aber ich bin besser unterwegs als vor der Pause.
Im April werd ich wohl ein vorher nacher Foto mache, da ich letztes Jahr auch im April ein Foto gemacht habe. Ich bin selbst gespannt auf das Ergebniss.

#fitmark #mealprep #bentobox #broccoli #hänchenbrustfilet #optigrill #fitfam #minicut #getstrong #bodybuilding #weightlifting

Proteinowe ptasie mleczko. Powiem wam idealny deser :) @mariusz_janecki #foodporn #iifym #minicut #diet #protein #flexiblediet

Costa Del Bedroom Floor, Dreaming of those hill sprints 0630.. thinking of filming my HIIT workout if anyone would like to see?.. IF SOOO, Bang a ❤ ORRR Comment below. 😘

75 degrees out today in February. After deadlifts and accessory booty work, I decided to do a 5 mile interval run for my cardio. 6 rounds of each: 1. 1:30 run/ 30 walk. 2. 1:15 run/25 walk 3. 1:00 run/ 20 walk 4. 45 run/15 walk 5. 30 run/10 walk. Then ran the remainder of the 5 miles home. And....these jeans fit again. I don't need to get on the scale to know the cut is working. So excited! Fly out Saturday for Punta Cana! Can't wait!

Some images from my top set of leg press today on Micro-Cycle # 2
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Seeing muscle where you previously never had it, is insane, my quads and hamstrings have been a weak point since my knee surgery, but we are making strides of improvement, seeing noticeable hamstring hang and new quad tissue from the side was a sight to see (only being 16 weeks into my offseason)
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Also threw in some images that display full ROM, which should yield the most tissue gain over time 💪🏼😊

Tag 3 des Saftfasten und es geht mir blendend 🙏🏻 vorallem ist es ein super Gefühl, wenn Hosen wo vor ein paar Tagen nicht mal der Knopf zu ging passen 😋😎 #wastutmannichtallesumimsommerurlaubgeilauszusehen
#fastenzeit #fasten #saftfasten #fitness #fit #fitspo #abnehmen #lowcarb #keto #muskelaufbau #definitionsphase #minicut #fettabbau #fitfam #fitnessblogger #liften #blogger #eatclean #cleaneating

Hallo ihr Lieben..... heute morgen hatte ich meine 2. Körperanalyse nach 4 Monate Training,
Resultat 2.1 kg #muskelmasse aufgebaut 💪💪 ....aber leider auch 4.2 kg fett zugelegt..... dies wird jetzt in den 3 Wochen #minicut versucht runter zu senken..... Heute wurde der Rücken bearbeitet und der Trizeps.... Und wahnsinn wie schön das Wetter heute war #ilovesun
#gym #gymboys #fitness #fit #fitfam #muskelaufbauen #fettverbrennung #diät
#lebenseinstellung #lebengeniesen #lebenslust #sportstatttschmerzmitel #sommeriscoming #sommerkommt #sport #sportstattfaulenzen #vonnixkommtnix #leben #glücklich

In the jungle.. the mighty Doe jungle, my oats sleep tonight. (before they get devoured)
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I’m getting a bit adventurous with my Oats. Seen as I’m off to the jungle soon, I thought I would try to get into the zone. .
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50g Oats with 1 banana, 30g of peanut butter and drizzzzzzzzzzlleeeed with @sweetfreedomuk fruit syrup (a great low calorie alternative!) And occasionally il add some protein powder to the mix, vanilla whey isolate is usually the go to @myproteinuk .
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Macros: 640kcal — P40 C70 F18
Great morning fuel to keep going! .
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#instagramvsreality #oats #progression #ukfitfam #mealprep #healthyfood #healthylifestyle #eatclean #fitnessmotivation #macros #fitfam #foodie #health #fit #protein #cleanfood #fitfood #gymfood #bodybuilding #gym #train #instafit #nutrition #instafood #fitnessjourney #fitlife #minicut #cleaneating #shredded
@bodybuildingcom @if_it_fits_your_macros

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