Hey #fitfam
Meine derzeitige #offseason Form.
Bin kein Freund davon das richtige Licht zu suchen, daher Kamera an und los.

Ich bin auch kein Fan von der typischen offseason( essen ohne zu wiegen) und überwiegend fett zu werden, das wäre meiner Meinung nach kontraproduktiv.

Ich möchte das ganze Jahr Bodybuilding betreiben und auch sehen wo ich mich verbessere und nicht nur den letzten Monat vor dem Wettkampf. Daher fühle ich mich am wohlsten, wenn ich Streifen in den Beinen habe.
Auch deswegen fahre ich ein Defizit von knapp 2000 Kcal unter der Woche und arbeite am Wochenende mit einem cleanen Ladetag #refeed, um dieses Defizit zu kompensieren. So kann ich trotz Defizit Muskeln aufbauen. 👆 In letzter Zeit konnte ich Studien widerlegen die der Meinung sind das man im Defizit nicht aufbauen kann! Timing ist einfach alles und Leidenschaft geht vor Wissenschaft....
Aber dazu in den nächsten Beiträgen mehr ☺💪🏻
@bbsportnahrung @inbaglobal_official

WELL. HONEST REVIEW. 🙆🏼‍♀️I was so beyond excited to try Halo Top for my first time! And I am EXTREMELY disappointed. 😒Everyone hyped these little tubs up so much, and I grabbed a spoon, 🥄pulled up some work, and was ready to dig in. I took one bite and it tasted like a mouthful of chemicals. ⚗️Straight up I had to look at the ingredients (which really aren’t all that bad tbh🤷🏼‍♀️) I even gave it another go. But still the same taste I ended up throwing out the rest of the pint and getting on with my day. I think I’ll stick with my Ben and Jerry’s. The extra calories are worth it. 😅
#fitness #health #healthy #icecream #foodie #review #food #sad #disappointed #cookiedough #nutrition #benandjerrys #figure #refeed #cheatmeal #halotop #bodybuilding

CHEAT DAY/REFEED DAY - How do you pig out? 🐖
Some like to gorge on pizzas, burgers, pancakes, chocolates, sweets and other high in refined-sugar, processed starchy foods when they are re-feeding or re-fueling...which is absolutely fine if that’s what you like to do.
However, if like @kellyrevell (the chef 👩🏻‍🍳) and I, you think further than just your calories/macros and care about the health of your digestive system, cardiovascular health and hormonal system, you could try this (incredible) dish!
Hearty. Wholesome. Filling. Fresh.
• Hake
• Prawns
• Rice
• Mixed Cherry Tomatoes
• Garlic
• Green Olive Tapenade
• Basil
For more sensational dishes designed to create lean, energetic and strong bodies, hit the link in my bio and check out the Lean Body Cook Book (£6)📚
#Foodporn #realfood #cheatday #food #refeed #LeanBodyGuide #PersonalTrainer #LondonPersonalTrainer #Gymbox #gymboxfarringdon #Training #Exercise #Nutrition #Lifestyle #Health #Fitness #instafit #fitfam #Motivation #BodyTransformation #fitspiration #fitspo #fitnessjourney #fitlife #noexcuses #abs #fatloss

Przepis na moje wczorajsze urodzinowe gofry domowej roboty :) Korzystałam z przepisu @karolakocieda http://blog.muscle-zone.pl/bezglutenowe-gofry-idealne-chrupiace/, ale zmodyfikowałam go pod siebie używając następujących składników: - 250 gram mąki ryżowej;
- 100 gr miodu;
- 100 gr oleju kokosowego;
- 100 gr odżywki białkowej;
- 2 jajka;
- 200 ml wody.

Sposób wykonania:

Wszystko razem wymieszać na jednolitą masę i wylewać po ok. 2-3 łyżki do gofrownicy ( zależy kto jaką gofrownice ma :) )

Mi wyszło 700 gram gofrów, kaloryczność na 100 gram 370 kcal, z czego 15 gram białka, 40 gram węglowodanów oraz 16.5 gram tłuszczy.

CHEAT - 1900 kcal, z czego 57 gram białka, 170 gram węglowodanów, 108 gram tłuszczy: - 300 gram gofrów;
- 100 gr kremu daktylowego;
- 40 gr masła orzechowego z orzechów włoskich;
- 40 gram masła orzechowego arachidowego;
- maliny i borówki do dekoracji. #gofry #glutenfree #przepisy #urodziny🎂 #fit #girlongym #forma #cheatmeal #refeed #hightfat #highcarb

#tbt to last Sunday when I had the most amazing time in Landan town with @koachkar_ 😍 (Camden you are actually amazing 🙏🏻💖)
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As I said before, I’m currently running high protein, moderate fat and low (100g) carb daily, with intuitive refeeds when I feel/look like I need one, which at the moment is usually once a week.
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I’m seeing a lot about refeeds all over social media at the moment, and coming from someone that’s done both during a prep - both linear consistent macros throughout - to this slightly more intuitive approach - I can tell you in regards to prep, they’re both effective and have their own pros and cons.
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I’ve decided to take this approach this time round for a few reasons...
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▪️Although there isn’t much evidence to show 1-2 day refeeds have any long term beneficial effects on satiety hormones, what refeeding WILL do is replenish glycogen stores and certainly help a little depleted lizard feel a bit more human for a few days at least - this also transfers over into my training, meaning I have more energy to put into my training sessions. Therefore more beneficial for fatloss.
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▪️When you’ve been dieting for a good while, (for me, nearly 5 months without any kind of real break), you get VERY used to feeling depleted and tbh a little bit smoll. When you then have a larger intake of carbohydrate your glycogen stores are then filled back up nicely and you look and feel ‘full’ again. After feeling so tiny for so long, this feeling of ‘fullness’ can actually be a bit uncomfortable, so Im finding it very beneficial mentally to be totally comfortable with being ‘carbed up’ and looking and feeling very different. After struggling with some fairly damaging food habits in the past, this was a feeling I struggled with post comps before - the whole ‘omg I’m fat overnight now’ feels - when actually all that’s happening is that your body/muscles are storing water alongside the extra carbohydrate. It sounds silly but I feel like this should be something competitors are told about, especially if following a low/lowish carb protocol for an extended period of time. If you don’t understand the processes of the body too well, it 👇🏼👇🏼

☕️🥓🥑👭 ft. @rikki_lee93

This week 4.5 weeks out and coach @davekalick said we feed aggressively 😳😳😳 just following orders 🤷‍♂️ @hqgastropub #refeed #fitness #preplife #cheatmeal #bodybuilding

5000 calories done ✅
700 carbs done ✅
I feel and look better 🎉
Only you can know what is better for your body. Feel it.
#carbloading #refeed #cheatday #bodybuilding #womensphysique #womensphysiquepro #championsofpowerandgrace #ifbbpro

I used to think that #refeed days are days when I can eat as much as I want 😋 I wish 😏

As much as you might enjoy exercising, it can be tough on your body. If you are not eating enough, it gets even tougher! Rest and recovery definitely help. But ... you also have to EAT! Here is the trick – if you are trying to lose weight, you cannot mindlessly pack on food. So you want to be a little controlled about it — that’s where REFEED day comes in handy!


During your reefed day you need to eat high-glycemic carbohydrates such as 🥔 , 🍚 🍝 🍪 !!! You want to do it is because after eating at a reduced calorie level for a while, your body is lacking carbs, especially glycogen that serves as energy 🔥 . So when you increase carbs, they go toward replenishing that glycogen, as opposed to being stored as fat.

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