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What do you prefer? Left @62kg -> Right @61kg ⁣⁣⁣ ⁣⁣⁣ Let’s talk BUILDING MUSCLE & LOSING FAT AT THE SAME TIME! ⁣⁣⁣ ⁣⁣⁣ This is called a LEAN BULK 💪🏼⁣⁣⁣ ⁣⁣⁣ This can be a little bit tough because usually:⁣⁣⁣ ⁣⁣⁣ 👉🏼When trying to DROP BODY FAT you will eat in a calorie deficit whilst doing cardio exercises ⁣⁣⁣ ⁣⁣⁣ 👉🏼When trying to BUILD MUSCLE & make gains you eat in a calorie surplus whilst lifting weights ⁣⁣⁣ ⁣⁣⁣ But with a lean bulk we are trying to DROP body fat & GAIN muscle ⁣⁣⁣ ⁣⁣⁣ So it’s somewhere in the middle 💁🏻‍♀️⁣⁣⁣ ⁣⁣⁣ Here are 4 essential things you need to be doing which I’m doing at the moment that will help you effectively reach your goals:⁣⁣⁣ ⁣⁣⁣ ✅Be in a moderate calorie deficit while maintaining a high protein diet ⁣⁣⁣ ⁣⁣ ❌Don’t start off with intuitive eating. Count macros/calories! ⁣⁣⁣ ⁣⁣ ✅Do weights (mainly compound movements) & HIIT cardio! ⁣⁣⁣ ⁣⁣ ❌DO NOT focus on the scale!! ⁣⁣⁣ ⁣⁣⁣ If you want to hear me speak about this for a lotttt longer & in a lotttt more detail - click the link in my bio & watch my youtube 🎬 video on how to build muscle & lose fat at the same time! ⁣⁣⁣ ⁣⁣⁣ Happy lean bulking! 😏⁣⁣⁣ -⁣⁣⁣ -⁣⁣⁣ #veganbooty #veganbodybuilding #veganbabe #vegangains ⁣⁣⁣ #instafitnessgirl #fitgirls #fitgoals #girlswholift #buildingstrongasswomen #womentowatch #fitgirlsguide #howtogetfit #loveyourbody #womenwhohustle #girlswholift #girlgains #onlinetraining #girlswithmuscle #gymaholic #weightliftinggirls #fitnesstips #eatcleantraindirty #eatcleantrainhard #countingmacros #macrocounting #macrosmatter #macrofriendly #countingcalories #nutritiontips ⁣⁣⁣ ⁣⁣⁣

Alex
(@afjhealthfitness)

7 Minutes Ago

majorly missing the ☀️ but just about back in the same shape as I was pre bali now, I’ve worked hard throughout january and so excited to take on some new challenges and achieve the best condition I can over the next few months 😄🍑✔️ • • • • #bali #travel #positivity #motivation #fitness #fitfam #eatcleantraindirty #flexibledieting #diet #fitness #health #humpday

WWW.DANILOSATURNO.TK Back workout training with @anastasia_virgilio ... very proud of her!!! Allenamento di schiena con @anastasia_virgilio ... orgoglioso di lei!!! @realextremeclub #gymtime #personaltrainer #link4universe #beextreme #hardstyle #universalnutrition #prozis #prozisitalia  #animalpak #makinggains #gainz #gohardorgohome #fitfam #fitspo #bodybuilding #justdoit #getstrong #workout #youcandoit #abs  #gym #focus #cashflow #iafstore  #eatcleantraindirty  #shredded #fitspiration #picoftheday #followme #redcon1 @culturismoitaliano @palestramaxman @accessmuscle

We believe in this 🙌🏽 Remember our mini challenge starting on Saturday 26 January . #eatcleantraindirty #greenmachine #crossfit #functionalfitness #bfit #discpline #healthyhabits #consistency #fitterstrongerfaster

Burn Club
(@burnclubsa)

36 Minutes Ago

We know dates are sunnah & the preferred fruit in Ramadan. Out of Ramadan I have dates pre- run/ workout due to their natural sugars that give me quick kick of energy.... more than caffeine. Dates also contain a lot of potassium (more than bananas) which helps you to build muscles and maintain your fitness levels. Great for vegans too 😉 I didnt have medjool dates (bigger and easier to fill) so I filled the dates I had - some with peanut butter & other with roasted nuts & pb. Pop into the fridge and snack on them as you need. *can drizzle or dip them in dark chocolate #itsnotadietitsalifestyle #healthyeating #superfood #dates #eatcleantraindirty #peanutbutter #cometrainwithme #burnclubsa

New Yorks FINEST @xnoexcusesx crushing it with the NLD “Thin blue line” v-shirt ⚫️🔵⚫️ order yours at @warriorapparelamsterdam ・・・ Awesome running into @watch_ur_6 at @mountvernonbarbell today !! Can’t wait to see you kill it on stage in a few months!! 📸 by @gscullz #jacked #ifbb #pro #thinblueline #gym #noexcuses #riseandgrind #eatcleantraindirty #nypd #newyorksfinest #neverforget911 #newamsterdam #winteriscoming #police #gruntstyle #leo #politie #amsterdam

New Yorks FINEST @xnoexcusesx crushing it with our “Thin blue line” v-shirt ⚫️🔵⚫️ @warriorapparelamsterdam ・・・ Awesome running into @watch_ur_6 at @mountvernonbarbell today !! Can’t wait to see you kill it on stage in a few months!! 📸 by @gscullz #jacked #ifbb #pro #thinblueline #gym #noexcuses #riseandgrind #eatcleantraindirty #nypd #newyorksfinest #neverforget911 #newamsterdam #winteriscoming #police #gruntstyle #leo #politie #amsterdam

・・・ Check out the amazing, newest addition to THE MUSCLE WORKS FAMILY! . . @muscleworksorpington . . This gym has some of the best equipment to be found anywhere! . . Be sure to check it out! . . . @muscleworksgymstokey @muscleworks_enfield @muscleworksgym . . . #pca #pcalondon #bodybuilding #competition #athlete #homeofchampions #muscleworksfamily #bodybuilding #fitness #strength #weightloss #fatloss #weights #cardio #diet #nutrition #eatcleantraindirty #protein #muscle #bethebest #motivation

(@b.aktiv)

46 Minutes Ago

Ripe baby ripe 🍌🍌🍌

More from shoulders and traps session : - Full workout : - Seated dumbbell shoulder press Seated shrugs EZ bar upright rows superset with EZ bar front raises Rear delt machine Dumbbell lateral raises Cable bent over fly Cable face pulls Battle rope as finisher All 4 sets 12 - 15 reps - - - - - - - - - - #fitfam #ukfitfam #shoulder #health #fitness #fit #socialsteeze #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #getfit #diet #cleaneating #eatcleantraindirty #exercise

Rishi
(@rishi_athreya)

52 Minutes Ago

🐶

A banana kiwi bowl helped refuel me after training this morning and got me through the early school run. Porridge made with @mornflake oats, banana, kiwi 🥝 and a drizzle of pure maple syrup . . . . . #whatsjamieeating #breakfast #porridge #healthyfood #healthy #healthyeating #healthymind #healthybody #loveporridge #superfood #bodyfuel #lovebreakfast #whatiateforbreakfast #eatwelleveryday #fitnessfood #porridgetoppings #eatwelltrainhard #gymgoals #morningfuel #eatcleantraindirty #morningart #morningbowl #morningritual

Feeling good on hump day. But please can that snow and I ice go now. Cycling to gym and work today I was going sideways sometimes. It's treacherous out there. #gains #beast #beastmode #strongdaddy #pushit #traininsane #letsgrow #alpha #powerup #fitness #motivation #instafit #igfitness #fierce #body #physique #muscle #trainsmart #happy #eatcleantraindirty #leaderofthepack #suitedandbooted #smart #winning

🇺🇸Dame una señal, solo dame una mirada Si tu estas a mi lado, a mi no me importa nada; No se que hacer, para ser el aire que va a tu alrededor Y acariciar tu piel... • • 🇬🇹Give me a sign, just give me one look If you are by my side, I do not care about anything; I do not know what to do, to be the air that goes around you And caress your skin...

All i can say is...its about to go down! Old school machine and dumbels that reminds me of that special day when i decided to be personal trainer,..now i feel guilty how i make dumbels cry and make them bleed🤣🤪😜 #selfie #oldschool #oldsoul #fitness #dedication #motivation #personaltrainer #capetown #southafrica #gains #supplements #gnc ##altitude #keepongrinding #eatcleantraindirty #neverbackdown #onemorerep #positivevibes

Hit Zol
(@hitzol)

2 Hours Ago

#mealprep ✅- 1 #cabbage finely shredded and sautéed with onions, potatoes, peas and #spices #herbs including #ginger #garlic #turmeric 😋💪🏽 . ✅ Like its trendier cousins brussel sprouts, broccoli, and kale, cabbage is an amazing source of fiber. Raw cabbage has also been shown to help cure stomach ulcers . Antioxidants: Red cabbage is chock full of anthocyanins, a type of antioxidant commonly found in blue, purple, and red plants. . 💚 . . —————————————————————————— . . . ✅ #mrzol #ptlife #personaltrainer #cook #fitness #exercise #weightloss #wellness #wellbeing #gains #foodislife #foodisfuel #knowyourfood #knowyourfacts #macromicro #muscleandhealth #eatclean #eatcleantraindirty #healthyeating #lovetheskinyourein #vitamins #nutrients #freeradicals 💪🏽💯

Rééducation au Soleil, alors que la vague de froid arrive. . 21 janvier 2019 : Hyères les Palmiers ✔️ 6 km de marche, dont 4 km sur la plage ✔️ Déjeuner en terrasse en t-shirt . 23 janvier 2019 : Côte d'Or/Haute Marne ✔️ 5 cm de neige qui craque sous mes pieds . #walking #travel #traveling #travelingaroundtheworld #traveler #mediterranee #mer #sea #plage #beach #boat #voilier #outside #fitfam #expandyourplayground #npng #eatcleantraindirty #runner #running #sun

(@gesammeltes)

2 Hours Ago

🎶Frühstück 😊: Porridge mit Spekulatius-Whey und Vanilleproteinpudding, Zimt, Quinoa, Flohsamenschalen und Früchten😋. Heute Abend geht’s wieder ins Gym 💪, Training 3 diese Woche: Brust.🔥 #food #fit #food #foodporn #fitnesslifestyle #eatcleantraindirty #fitnessaddicted #healthylifestyle #nopainnogain #gym #frühstück #breakfast #fitnessaddicts #diet #workout #nice #fitfam #instafit #fitspo #mealprep #foodblogger #oats #porridge

LEGS AND PEACH 🍑 Tone those legs and grow your booty with this workout - - This workout is awesome it hit every muscle and I’m feeling it today 2 days after doing it 😅 - - If you want to get sweaty, grow your booty and tone those legs this is your workout. - - 10-12 reps 🍑sissy squat 🍑plié squats 🍑stiff leg deadlifts 🍑elevated cable deadlift 🍑static cable lunge to curtesy lunge - - You can thank me later. LIKE AND SAVE for your next workout 😘 - - @hawk_fitness #peach #booty #legday #legworkout #bootyworkout #gymgirl #goals #healthy #health #diet #eatcleantraindirty #train #workout #fitmom #fitmum #eatclean #fatloss #doyouevenlift #strongnotskinny #happy #motivate #motivation #inspire #workhard #dedication #positive #consistency #muscle

Poranki są ciężkie, gdy trzeba wcześnie wstać, jednak jest na to rada. Zrobić szybki trening brzucha, a potem zjeść śniadanie doskonałe 😎. Mimo mrózu, nagle robi się ciepło i przyjemnie, a dzień zaczyna mieć barwy różowe. A Wy jak zaczynacie swój dzień? . . . #śniadaniemistrzów #ślinakapie #śniadanienapiątkę #olmeciki #fitsłodkości #fitśniadanie #fitnessgirl #dobrzezaczętydzień #trainhardstaycool #deliciusfood #eatcleantraindirty #foodporn #eating #enjoythelittlethings #mystyle #myroad #gymgirl #diet #dieta #energianacałydzień #energia #fullofenergy #fullwypas #jedzenienamiare #jedzenieniemusibyćnudne

HYPERAMINO® is exactly what the name says it is – Amino Acids that drive insane energy. Gaspari Nutrition® has taken powerful Amino Acids and HYPERAMINO® is a Gaspari Nutrition® Muscle & Strength supplement designed to quench the “hard to please” athlete’s thirst! HYPERAMINO® includes rapid release energy aids alongside extended release energy components to provide an exceptionally quick, long-lasting, no-crash stimulant feeling that is HYPERAMINO® is an incredible breakthrough in BCAA and recovery enhancement. Designed to be used before, during and after training, HYPERAMINO® helps kick-start protein synthesis which plays an important role in muscle growth and recover @Gaspari @Gaspari_AU_NZ @RichGaspari @Daz_ifbb_physique @NutritionSystems * * * * #teamgaspari  #gaspariau #gasparinz #gasparitakeover #fitmum #gym #girlswholift #girlswithtattoos #fitness #gymlife #squats #fitnessmotivation #instagramfitness #fitspo #momlife #cleaneating #healthylifestyle #workout #eatcleantraindirty #mealprep #instafollow #fitnessbody #fitnessaddict #fitgoals #bikinibody #bodybuilding #bodygoals #strongnotskinny #preworkout

Always time for a morning cuppa. Happy hump day X ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #homedecor #cupoftea #tea #gymmotivation #gymnastics #fit #fitness #fitnessmotivation #fitnessgirl #fitspo #fitgirl #calisthenics #calisthenicsgirls #workout #workoutmotivation #gymclothes #gymwear #eatyourveggies #healthylifestyle #healthy #healthylife #fitnessblogger #slimmingworld #lifestyleblogger #cleaneating #eatcleantraindirty #blogger #silverback

Late night 🔥🔥 😍😋👌

We spoke previously about overcoming that mental block that stops you from getting up and working out consistently. I’m back in that zone now. Week 3 Day 3! Back squats, lunges, walking calf raises, bench presses, side lat raises, shoulder presses, bodyweight dips and calf raises 💪🏻😎 #gymmotivation #gym #gymlife #fitnessmotivation #fitness #fitnessfreak #training #nutrition #getlean #supplements #weightloss #weightlifting #weightlossjourney #cardio #bodybuilding #fitfam #fitfamily #getstrong #ripped #fitspiration #muscle #strong #eatclean #eatcleantraindirty #beast #beastmode #walking #running #weights #workout

This is a 12 months challenge and not 10 years. Change of lifestyle and workout with consistency and lastly patience that helped me reach this body. When u put your mind to do something nothing can stop you from achieving your goal. I did not do any fad diets -there was no keto or zero carb diet. I worked out for one hour intensively and ate clean healthy food. Yes this was post my csec pregnancy. ——— For customised diet plan call +919167018321 or visit www.nehasahaya.com . . . #nehasahayawellness #cleaneating #nutrition #loveyourself #goals #eatrealfood #postpregnancybody #eatsmart #eatright #weightlosstransformation #fitspo #fitnessmotivation #fitness #inspiration #protein #nutritioncoach #workout #healthylifestyle #weightlossjourney #lifestyleblogger #lifestyle #wellness #cardio #weightloss #weights #musclegirls #muscle #eatcleantraindirty #motivation

Lower body day again! Gonna have to start lifting some much heavier weight for deadlifts soon. It’s about to get serious. 😈

Alina Raugel
(@alinaraugel_fiji)

7 Days 20 Hours Ago

Organic Green Apples 🍏 Healthy snack + no sugar added 😘 Pair them with almond butter for an extra tasty treat 💚

Alina Raugel
(@alinaraugel_fiji)

10 Days 20 Hours Ago

Tropical Fruit & Activated Charcoal Smoothies ❤ Ingredients : 2 cups pineapple juice (I used fresh pineapple) Fresh is best 🙂 1 cup raspberries, 1/2 banana, 1 teaspoon activated charcoal powder, 2 cups ice. Blend all and Enjoy 😍

Lazy late night cooking😋

Alina Raugel
(@alinaraugel_fiji)

9 Days 13 Hours Ago

My cold weather comfort food 🤗 Enjoying my Chic. ramen noodles soup 🍜 😋 Happy Friday to you all 💕

I’ll post lifting vids again at some point ... in the meantime here’s some steak I sautéed with mushrooms and tomatoes and some other things 😍😍😭

First breakfast of the year😊🔥

Alina Raugel
(@alinaraugel_fiji)

9 Days 13 Hours Ago

After the holiday binge: it's back to basics....Smoked salmon, avocado on oat wholemeal bread seasoned with lemon juice, sesame seeds and purple onions 😋 Wishing you all a wonderful Sunday 💗

Sun, Sand and a pineapple in hand 🍍

Alina Raugel
(@alinaraugel_fiji)

2018-12-16 02:21:58

It's citrus season 🍊🍊

The problem with cheat meals are that they are often heavy on calories and low on nutrition. If you can have your cheat meals, try and have them have whole Foods in them such as meat, fish, chicken, veggies ... that’s better than if not. A lot of the time cheat foods have empty calories that fill you up calorie wise on sauces and trans fats and nutrition less calories .. not real food. You get all these calories but are starving because there is no vitamin A or vitamin C or other micronutrient content in that bag of fries that you just ate for example. Something that you can do then if you are going to cheat is to go have a clean meal afterwards of rice and lean protein and veggies, and make up for the nutrition you were lacking from your cheat meal. People don’t realize why fast food becomes addictive. It is because you eat empty calories, they leave you starving, and leave you wanting to eat more of them. You eat more and more till you’re stuffed, and have eaten 3000, 4000 calories a lot of the time and yet your body is starving. That’s the time to get veggies and steak and rice and other foods like this in then and give your body the micronutrients and actual nutrition it needs to grow. Micronutrients are highly underrated and should be looked at a lot more... quality gains come from them and not from just hitting your macro numbers of carb, protein, fat.

Early bird catches the worm🥩🥩😂🔥🔥

2 plates but they’re both for me ayy🥩🥒🔥🔥🔥

Alina Raugel
(@alinaraugel_fiji)

2018-11-29 04:50:38

Take me back to summer 😎

Alina Raugel
(@alinaraugel_fiji)

16 Days 18 Hours Ago

Simple But Delicious 😋 Oatmeal bowl topped with apples and bananas 🍎🍌

Alina Raugel
(@alinaraugel_fiji)

2018-11-14 00:46:16

Berry Smoothie Bowls 😋

Alina Raugel
(@alinaraugel_fiji)

2018-11-03 10:16:27

🖤

Alina Raugel
(@alinaraugel_fiji)

2018-11-03 09:22:42

Happy Halloween Friends 🎃 Y'all have fun, stay safe, blessed day ✌

Alina Raugel
(@alinaraugel_fiji)

2018-10-23 03:05:26

A healthy lifestyle not only changes your body, it changes your mind, your attitude and your mood 💚