Yesterday was day one of my workout fitness program with my coach @kadecapps. My creatine has officially arrived, time to hit the gym hard, get the gains and increase muscle growth and strength. #muscle #workout #gains #fitness #bulking #caloricsurpulus


It's time to eat up and gain back all the muscle and strength I've lost from this Quarentine 💪🏋️‍♀️ . . . #eatforgains #eattogrow #nutrition #macrosmatter #caloricsurpulus #bcaa #waterintake #protien #carbs #fiber


I eat bison at least once a week. It’s extremely nutrient dense!! Power food!! —————— ••••••• Don’t be afraid of caloric dense foods, they are your friend, not your enemy. Personally I am trying to gain weight so I eat as much as I can. This can serve up to 4 people 🥘🥘🥘🥘🥘🥘🥘🥘🥘 Bison Stir Fry MACROS: ••••••• (This is suppose to serve 4 people with the eggs included) Calories: 1,085 💪 Protein 108g Fat 60g Carbs 15-35g ••••••• ••••••• Ingredients cooked in Irish Butter ☘️: Ground Bison Garlic Salt-pepper Red Bell Pepper Red Onion Zucchini White Mushroom Eggs (optional) • •••••••••••• *Meat must cook for at least 8-10 minutes* ——— Enjoy you little rascals 🦝


𝑨𝒓𝒆 𝒀𝒐𝒖 𝑺𝒊𝒄𝒌 𝒐𝒇 𝑩𝒆𝒊𝒏𝒈 𝑺𝒐 𝑫𝒂𝒎𝒏 𝑺𝒌𝒊𝒏𝒏𝒚??⁠ ⁠ Man, I remember when I first started my fitness journey I was 140 pounds of skin and bones.⁠ ⁠ It was like no matter how hard I trained or how much I ate I just couldn't gain any size.⁠ ⁠ So, I made a terrible decision and decided I was going go on a see food diet.⁠ ⁠ For those of you who don't know what the see food diet is, it means you see food and you eat it.⁠ ⁠ I didn't care how much I ate as long as the number on the scale was going up.⁠ ⁠ Around last December, I had found myself weighing around 208 pounds!!!⁠ ⁠ Look, I really wish I could tell you it was all muscle but it wasn't, not even close. ⁠ ⁠ With that being said, I wanted drop one HUGE TIP that hard gainers should be following if they want to start seeing some gains.⁠ ⁠ 𝐑𝐚𝐦𝐩 𝐔𝐩 𝐚𝐧𝐝 𝐒𝐭𝐚𝐫𝐭 𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐘𝐨𝐮𝐫 𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬!!⁠ ⁠ Yes, I know I said I went on a see food diet and it was terrible but I obviously wasn't tracking my calories. ⁠ ⁠ There's NO WAY for you to no how much you're eating if you're not using an app like My Fitness Pal or at the very least tracking your calories on paper!!⁠ ⁠ Make sure you are eating roughly 20 - 22 calories per pound of bodyweight.⁠ ⁠ For example, if you weigh 140 pounds you should be eating roughly 3,000 calories a day.⁠ ⁠ EVERYDAY!⁠ ⁠ Make sure you're getting around 1 - 1.5 grams of protein per pound of bodyweight. ⁠ ⁠ Again, if you're 140 pounds, that's roughly 140-210 grams of protein. ⁠ ⁠ Personally, I'd stay on the higher side of that but some guys might tell you different. ⁠ ⁠ Fill the rest of you diet up with healthy carbs and fats and don't forget to splurge from time to time!⁠ ⁠ If you're a skinny dude who's wants to bulk up but can't seem to find anything thats working, DM me the word SKINNY and I'll get back to you ASAP.⁠ ⁠ ⁠


👉When they said #carnivore might make you gain weight & give you #curves ....😲 I’m okay with this! 💗💪 And yes, me, as a critical women of herself; it has taken several weeks or months, to get comfortable with this, with my NEW body. 🤷‍♀️ Just being honest and transparent here AND, it absolutely has NOT been a linear journey! .............. I know, yes yes yes I lifted 🏋️‍♀️weights BEFORE carnivore too...but I couldn’t lift heavy then and I certainly wasn’t eating enough, to build muscle or support my hormonal needs. . 💥WOW! What you do is REALLY dependent on YOUR goals though... 👇👇👇 I NEEDED HEALING! ....and everyday I’m on the #carnivorediet , I get just a little better! 💚 🥩8 months Carnivore. Not sure when or if I will stop. I’ve maintained Standard Carnivore mostly lately....I DID do a month or more of Strict Carnivore #theliondiet 💉🩸Carnivore Labwork goes down May 13th! ⚰️ ABOVE ALL, I NO longer feel like I’m running toward an early grave. And that’s something to celebrate 🎉! . ❤️ Especially on Mother’s Day, when I have 4 beautiful children to consider every moment, every breath...How long will I be there for them? How can I best take care of them and care for all of their needs? . . . . #carnivoretribe #carnivoretransformation #carnivorewomen #carnivorelife #eattolive #foodismedicine #foodisfuel #meatheals #eatmeat #caloricdeficit #caloricsurpulus #hormonalhealth #strongnotskinny #crossfit #brazilianjiujitsu #liftthroughit #weightlifting #momswholift #womenwholift #lymedisease #lymediseaseawareness #chronicillness #chronicpainwarrior #chronicillnesswarrior #guthealth #intermittentfasting


DÉFICIT CALÓRICO Y SUPERÁVIT CALÓRICO ⁣ ⁣ Te apuesto todo lo que quieras que estos dos términos los has escuchado miles de veces yy bueno me parece importante que todos los entiendan 😊 ya que son BÁSICOS.⁣ ⁣ Así que...hoy he venido a enseñarte 🤓🤓🤓⁣ ⁣ Presten atención y lean todo el caption pues:⁣ ⁣ NEAT (non-exercise activity thermogenesis) - estas son las calorías que tu cuerpo quema con tan sólo moverse durante el día. Cuando caminas, subes escaleras, cocinas, ordenas tu cuarto, etc. Esta es una variable que debemos de tener siempre en cuenta ya que nuestro cuerpo debe estar en constante movimiento durante el día y no sólo cuando hacemos ejercicio🙊⁣ ⁣ Actividad Física - las calorías que quemas mientras estás haciendo un ejercicio continuo. La clase de zumba, cuando vas al gimnasio, cuando sales a correr. Esto es algo que debes de ir modificando e incrementando en una etapa de pérdida de peso🏃🏽‍♀️💃🏽⁣ ⁣ Metabolismo Basal - La cantidad de calorías que quemas cuando estás en reposo. Tu cuerpo quema calorías simplemente porque necesita funcionar. Por ejemplo, cuando tu corazón esta bombeando sangre, cuando tus pulmones están respirando o cuando tu cerebro está pensando🧬🩸 ⁣ ⁣ Termogénesis de los alimentos - Algo que probablemente no sabías. Y sí, tu cuerpo también quema calorías cada vez que consumes alimentos. Esto se llama digestión y comienza cuando comienzas a masticar. Esto puede llegar a ser hasta un 10% de las calorías que quemas en un día con una dieta alta en proteínas. Así que sí, no te olvides de comer tu proteína!!🍗🥩⁣ ⁣ #nutrition#ejercicio #nutricion #nutricionsaludable #health #healthylifestyle #healthyliving #caloricdeficit #caloricsurpulus #calories #calorias #fitness #fitnessmotivation #gym #quedateencasa #stayhome #stayhealthy #deficitcalorico #metabolismo #energia ⁣ ⁣


BWEKFAST. Most important meal of the day. I’ve been experimenting with sweet potato & I’ve been loving it! I steamed the sweet potato for about 30 minutes & toasted my bread with a little olive oil. Do what you love, love what you do. I hope everyone is having an amazing day so far ☀️ stay hydrated ♥️ #healthylifestyle #healthyfood #healthyliving #leanbulking #caloricsurpulus #macros


Food Is My Second Favorite F Word 😂 — Anyone who truly knows me, knows that food has always been my greatest love ❤️. So it’s only fitting that I get to spend so much time during this quarantine eating out of pure boredom. Eating constantly has become sort of a new hobby for me. Luckily for me though, eating loads of food works hand in hand with my favorite F word. FITNESS. Even though the workouts aren’t the same, I can always count on consistently getting in my calories to avoid completely wasting away. With that being said, I hope y’all been staying active and getting those calories in! — — — #quarantinelife #food #fitness #fit #flex #gainz #caloricsurpulus #calories #ucf #lockdown #gainz #motivation #ineedahaircut #focus #lifestyle #muscle #dedication #growth #mindset #bored


Most of us focus on losing fat and not wanting to gain weight, which of course requires our portion sizes to be a lot smaller than someone gaining. But if you’re like me, I want to gain muscles! I’ve always been small and want to see my body transform in a way I’ve never seen before. In order for me to do that, I have to be in a surplus. Still clean eating but my portion sizes are larger. Eating has always been my biggest struggle and I’ve slowly gotten better over time with it and you can too. Become educated about what you’re putting in your body and what you need in your body to meet your goals #weightloss #weightgain #fitness #buildingmuscle #bodybuilding #women #womenwholift #eatinghealthy #healthylifestyle #caloricdeficit #caloricsurpulus #youvegotthis


Dinner of champions? Absolutely not! Calamari and chicken nuggets transcends to a higher level. #bodybuildingdiet #fitnessdiet #carnivorediet #proteindiet #caloricsurplusdiet #caloricsurpulus #cheatday #cheatdays #conjugatemethod #quarantinediet


Protein Pancakes Calories= 397 cal For those who use Protein Powder to reach their Protein intake goals here's a Pan Cake Recipe. I sometimes don't want to have a Protein shake but something to eat instead with high protein. For this recipe I used Vanilla Whey Protein Powder from @womensbest #protein #pancakes #desserts #foodie #food #caloriedeficit #caloricsurpulus #sweets #fit #fitness #fitgirl #fitnessmotivation #healthylifestyle #healthyrecipes #healthy #healthyfood #honey #walnut


Today's Lunch This serves 2 people and total calories per serving = 994 cal It is high in protein = 57.8g For those trying to lose weight, you can split it into 3 servings instead of 2, you will be having 663 Cal in total. #eat #healthylifestyle #healthyfood #health #fitness #calories #caloricsurpulus #caloriedeficit #caloriecounting #protectivestyles #greens #rice #food #foodporn #foodphotography #fitnessmotivation #fitnessjourney #fitgirl


Here's a quick post to measure your protein in take when you are weight training and your goal is to bulk/ gain muscle. Now speaking of bulking, as the name implies you are supposed to eat MORE! You have to increase your total calories intake to gain muscle this is called caloric surplus, which is obvious.. you can't build more muscle without eating more. I will share another post on measuring your calories when bulking and how you are supposed to gradually increase your calories.. More posts on high in protein meals and protein powders to come 💪 #bulk #weightgain #muscle #musclegrowth #fitness #fitnessmotivation #bulkingseason #protein #gains #healthylifestyle #health #healthyliving #caloricsurpulus #caloricsurplusdiet #leangains


🤔The correct answer is... - - 👉🏽A! Any macronutrient including protein that’s over consumed can make you gain fat. - 🥩While protein may be less fattening than carbs and fat in some acute scenarios, in general protein calories still count (PMID 23587198). - 👉🏽This is contrary to many coaches claiming epic amounts of protein is not detrimental based on a few popular yet questionable studies. - 👉🏽However, if you’re interested, I’ve broken down the body of research in my article last week and the evidence shows protein is still fattening in a surplus and is no less detrimental than other macros once you’ve consumed enough. - 📝Article link: #caloricsurpulus #proteinpowder #proteineveryday #proteineverymeal #toomuchprotein #proteinoverload


Guys this is SO important to understand. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you notice you’ve gained weight it’s not because you had too many carbs. It’s not because you ate at 10pm every night. It’s not because you didn’t cut out sugar like you promised yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s because you have been in a caloric surplus. You’ve been eating more food than you’ve been burning. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Find your maintenance calories, lift heavy weights and eat at a caloric deficit and you WILL lose weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thanks for the inspiration on this one @biolayne


IF YOU WANT TO GAIN MASS I would recommend eating A lot of protein and Carbs during your day. You have to eat between 1,5g-2g protein per kg bodyweight. For example my weight is 65 Kg so I eat 130g of protein a day. . . . . . . . . . . . . . . . . #gainweight #gainingweight #Bodybuilding #FitGoals #fitness #fitnessgoal #oats #oatmeal #banana #caloricsurpulus #carbs #protein #fibers #proteinshake #goals❤️ #life #likes #likeforlikes #instagood #instapic #instago #mood #fitbody #fitgirl #transformation #NoPainNoGain #workoutmotivation #fitnesspage


5 rounds of all you can eat sushi + a bottle of wine 😋 that's what we had last night, we barely finished it but they charge you extra for leaving food on the plate, so we definitely ate everything 😂I'm bloated AF from the soy sauce and wasabi. But was it worth it, yes! Am I falling off from my goals, no! Did I instantly gain body fat, no! Do I feel the need to burn it off and workout harder than normal to make up for it, no! Am I a failure and I should just quit because I "messed up my diet", no! Being fit doesn't mean you have to give up cheat foods and birthday dinners. What you should eat comes down to your specific goals and where you're currently at. Everybody requires a different macro calculation- so instead of feeling bad about what you ate, look at the facts. That's why they put nutrition facts on food labels- so you can know what you're eating 🤗Sometimes a caloric surplus can boost your gains, sometimes being in a deficit, like fasting, can also boost your gains. It depends on you and what you want out of fitness. Eating is fun, and it can also be structured in a way to help you build the body you want. Taking the time to learn how to eat for your goals is step 1! 💪🏽