keto

LOVE this visual and caption by : When it comes to nutrition there has always been an emphasis placed on carbs and/or protein over fat however dietary fat is still an essential macronutrient which offers many benefits for both GAINS & HEALTH/OTHER. Gains: As lifters fat can influence anabolic hormone concentrations which may be of interest when seeking LBM gain (Volek et al 1997 Salter & Phillips 2011). Diets low in fat (<20%) have shown to result in significant reductions in test (Dorgan et al 1996 Hämäläinen et al 1983) HOWEVER research suggests that a drop in test doesnt necessarily equate to a loss of LBM & that when protein is matched a higher carb intake (Mettler et al 2010) appears to be more effective at preventing LBM loses than a lower carb/higher fat approach (Walberg et al 2007). In laymans terms maintaining/increasing carbs to fuel lifting performance (with adequate protein of course) is more effective for gains than trying to maintain test with higher fat...

please follow and like @gym_nastic_iq follow @gym_nastic_iq for more contact DM for credit @all_fitness_lovrs Repost @gym_nastic_iq ________________ #fitness #bbg #bodybuilding #music #gains #beastmode #gymlife #fitfam #fitnessmotivation #workout #supplements #shredded #nutrition #fit #bodybuilder #eatclean #goals #change #transformation #motivation #health #life #look #lean #strength #modal#gym@goals#fitness#bodybulder#modal#selfie#instagood Source by jonathanrocha8117

If you are looking for a natural weight loss solution. Visit link on my bio @pigerdanger . . . Amanda Meixner – Love yourself enough to live a healthy lifestyle! Which side would you pick? . Heres a perfect illustration of why I often steer clear of fast food While its great to treat yourself every now & then processed food calories add up quick without filling you up. Not to mention the added preservatives and chemicals. . The right side is everything I eat in a day Kind of crazy that it adds up to what could be one meal at a fast food restaurant. . Tips for making a day of filling meals: Load up on veggies Dont forget healthy fats Pick filling proteins Choose the right amount of carbs for you If youre going to drink your calories make sure its low cal quality drinks or a solid protein shake . Inspired by @danprice_639pt. . . . #fastfood #cleaneating #پیتزا #فست_فود #burger #fries #junkfood #mcdonalds #healthychoices #healthyeating #healthyfood #hamburger #weightloss...

LOVE this visual and caption by : When it comes to nutrition there has always been an emphasis placed on carbs and/or protein over fat however dietary fat is still an essential macronutrient which offers many benefits for both GAINS & HEALTH/OTHER. Gains: As lifters fat can influence anabolic hormone concentrations which may be of interest when seeking LBM gain (Volek et al 1997 Salter & Phillips 2011). Diets low in fat (<20%) have shown to result in significant reductions in test (Dorgan et al 1996 Hämäläinen et al 1983) HOWEVER research suggests that a drop in test doesnt necessarily equate to a loss of LBM & that when protein is matched a higher carb intake (Mettler et al 2010) appears to be more effective at preventing LBM loses than a lower carb/higher fat approach (Walberg et al 2007). In laymans terms maintaining/increasing carbs to fuel lifting performance (with adequate protein of course) is more effective for gains than trying to maintain test with higher fat...

How do you know if you’re under eating? Some fairly easy to spot warning signs are poor appetite trouble falling or staying asleep low energy feeling stressed all the time hard time waking up and cold hands and feet! It’s easy to think we are eating enough when our appetite tells us otherwise when in fact your body is just running on a quieter metabolism than it could be because you’re under feeding it!! I typically don’t track my calories or macros who’s got time for that?! However whenever I’m starting to feel “off” diet wise I like to re-evaluate what I’m doing and track my daily food intake thru #myfitnesspal to get a better snapshot of what I’m doing. When I was at my leanest with #BBG (around week 18) I was typically eating about 1700-1800 cal per day (I’m 5’2″….you gotta feed those muscles) Yesterday I tracked my food and documented it thru snapchat and UGH I fell short BIG TIME of that goal. I only managed 1245 calories (macros ended up being 25% carb 40% fat 35% protein….....

#transformationtuesday Is it crazy that Ive lost 70 pounds by: going to the gym 1-3 times a week (versus 5-6) eating what I want to (no counting carbs or calories!!) and actually enjoying life?! Its the little things . So thankful to be where I am today. Thankful to know how to train effectively have more confidence increased strength and a healthier mindset. Less than 1 year ago I was constantly thinking about how to cut calories stressed if I missed even 1 day of working out/ going to the gym and afraid to socially eat or drink- as much as people have questioned me about if Im eating enough or you lost too much weight my MINDSET has never been healthier. I am so thankful to have been given a second chance at finding myself through fitness and diet. I felt like eating was a death sentence and restricted down to even 300 calories per day at one point. I saw the gym as something that was necessary but not enjoyable and would pay for expensive hair extensions in order to hide the fact...