Some of my friends are students and most of them are on a budget! 👨🏽💻
Im gonna list my top 10 foods which I personally feel will give you the best bang for your buck £$€
1. Eggs (free range are better but any will do). 7-9g of protein per egg.
2. Mince meat (preferably Beef or Lamb). 20-30g per 100g
3. Full Fat Cottage Cheese. 25-30g protein per 100.
4. Chicken Thighs. 13-15g each.
5. Kidney Beans/ Black beans/ chick peas / Haricot beans. 18-25g Protein per 100g .
6. Full Fat Milk. 3.5g per 100ml .
7. Whole Wheat Pasta / Durum Pasta 10g of protein per 100g .
8. White Fish Fillets. (Cod or Haddock) 30-35g protein per 100g.
9. Chicken Breasts (More expensive but will have less water) 25-30g protein per 100g .
10. @bulkpowders These guys actually sell decent protein at a fair price. .
25g-40g protein per scoop
Check them out if you need something more to SUPPLEMENT not REPLACE. 🙅🏽♂️
EAT WELL THIS TERM GUYS!!! 💪🏽😋
Nabend ihr 🚀🙋♂️...heute war wieder GYM Time 🤗🤗 und es stand wieder mein GK Plan B an💪😊...am Ende habe ich dann noch eine von meinen vielen Lieblings Übungen für den Core gemacht 🤗🤗🤗... nun ist Feierabend 🙃 ich wünsche euch eine gute Nacht und gute Erholung🌛...🙋♂️😊🦄 #fitness#fitofinstagram#fitfam#instafit#fit#fitfam#fitforfunworkout
Was scrolling through my old old photos and found my first ever weigh-in and physique photos 😅 I started lifting very sporadically starting August 25, 2014 and now ~5 years later I’m 60-70 lbs lighter, way happier, and in love with fitness and body building. Seeing progress is hard sometimes, but going back a few years and comparing yourself to how you used to be really opens your eyes. Hope everyone got better today 💪🏼
Summer is done and looking forward to adding some size onto this frame X. Pic after today’s workout.
Simple tips you should be doing for adding muscle.
1. A sufficient amount of protein.
2. Enough sleep
3. Progressive overload with your weight training
4. More calories than you burn (It doesn’t need to be excessive 🐷 )
WANT A THICKER, STRONGER BACK❓❓❓
Then you best be incorporating this row variation ☝🏻 into your pull day routines❗️❗️❗️
The trap bar row is an extremely beneficial rowing variation that is often times (almost always) neglected❗️
By incorporating this style row (with a 1️⃣-2️⃣ second pause), you will be sure to increase BOTH strength AND size in your back, specifically, your LATS💪🏻💪🏻 As well as solidifying a tremendous setup for your TRAP BAR deadlifts❗️❗️❗️
So stop 🛑 training like a damn “BRO”, and START training like a damn athlete💪🏻👊🏻
For more content like this be sure to follow @mikecapfit88 ⤴️⤴️⤴️
1 11 minute ago
#75hard 2/75. Energy felt a little low today. Assuming I've got to pay for the poor nutrition choices before I start feeling awesome. Bring it on!
If you want quality size and Major Mass™, you need quality ingredients. Enhance your lean muscle growth with our specialized 20:30:10 ratio combination of protein, carbohydrates and healthy fats. 📷 - @castlesupps
1 52 minutes ago
Unfortunately although sugar alternatives such as honey, maple syrup and dried fruit offer increased nutrient profiles (vitamins, minerals and antibacterial properties) sugar is still sugar 😶 no magic trick there 😢⠀
While they may not spike blood glucose levels as much as refined sugars (note the “as much” comment) they still need to be consumed in moderation as the total sugar load on the body can still be detrimental to overall health. ⠀
So enjoy them, they do taste delicious, just know that sugar is still sugar no matter what the label says and like everything should be consumed in moderate and balance 🍯⚖️
1 02 minutes ago
So much winning!!
2 03 minutes ago
I decided to make pumpkin bread on the weekend to decide if I liked pumpkin or not... I'm not a fan of the PSL and would rather pecan pie over pumpkin pie at Thanksgiving, but man, WAS I WRONG!
I am in love with this pumpkin bread & currently searching for every pumpkin recipe that I can find. There are too many to post but my story will be overloaded with everything pumpkin for the foreseeable future. Pancakes, oats, mug cakes, cookies, you get the idea
Mix dry & wet ingredients separately first before combining. Pour batter into lightly greased tins and bake at 350F for 35min
MACROS: 245 cals 11g C | 19g F | 8g P | 6g fibre
2 53 minutes ago
Nandrolone also known as Deca or NPP (phenyl propionate) is a highly anabolic mildly androgenic 19nors compound. The term 19nors simply refers to its progesterone roots which in turn does mean taking it increases progesterone levels over time this pushing up prolactin.
When taken microdosed nandrolone and NPP can be most advantageous for both men and women. Women should consult a professional before deciding to take Deca.
The reason low dose is preferable is because in high doses nandrolone will cause nipple lactation and loss of libido in men, and virilization or weight gain in women (fat)
Nandrolone when run properly will not bloat or lead to gyno. Rather it will improve bone mineral synthesis by amplifying parathyroid function, block dht from hair follicles in men and women and prostate in men.
Dosing should be relative to what you’re taking
50mg a week of Deca is enough to suppress sides from DHT in men and 25mg in women
Npp should be kept between 30-50mg per dose dosed 3-7 times a week
Decanoate ester nandrolone only needs to be injected once a week, but more frequent dosing with lower amounts improves body response and lowers side affects.
Tren (Trenbolone) is a 19 Nor
Tren is a Nandrolone Derivative that exhibits some wildly unique characteristics to other AAS compounds.
Tren inhibits the binding of T4 throughout the body slowing the process of Catabolism. If the body rarely enters a Catabolic state then it remains in an Anabolic state.
As the Metabolic processes slow the Ammonium uptake by muscle tissue is increased NH4 or Ammonium spikes the blood Nitrogen levels creating a highly conducive environment for Protein Synthesis.
Tren also is capable of binding to Sexual Receptors without converting to similar sterols like DHT. This results In a huge bump in sexual desire.
Unfortunately, Tren spikes Progesterone and Prolactin rapidly in the body. This can cause the system to shut down leaving you without Libido, or Nipples Dripping, Moody, Agitated, Sleepless, Angry, Night Sweats and Nightmares on high doses.
Because Tren inhibits Oxygen from traveling freely in the Bloodstream, hitting a vein while injecting will lead to a wild cough (Tren Cough) that may feel like very uncomfortable.
Rapid conversion of Tren can lead to Acne issues as well as Hair Loss. (Tren Acne can be massive pussy abscesses or zit clusters covering a large area on your body).
Prolonged use of Tren is strongly not advised. Tren can destroy your Kidneys due to the way it is Metabolized and released via the Kidneys as Toxic Sulfates.
Tren Ace has a 24 hour peak 36-48 half-life
Tren Enanthate has a 14 day peak and a 72 hour half-life.
Tren Hex has a 12 day peak and a 7 day half-life.
Hex can cause Proliferation of Progesterone as it mimics Progesterone in the system without shutting down production. Side affects can include Lethargy and Weight Gain.
Tren is the second strongest AAS, 5 times more potent than Test, but sits distantly behind MENT which is roughly 20-25 times more potent than Test making it 5 times more potent than Tren.
However Tren keeps its place because of the Anger and Aggression spike and the “feel” of it. Tren also is less likely to cause Infertility from short term use.
MENT (Trestolone Acetate) is a 19 Nor
MENT is 7x more Anabolic than Tren, and 5x more Androgenic than Tren. MENT, unlike Tren doesn’t impede Progesterone and Prolactin, which means no Mood Swings, loss of Libido, Night Sweats or Rages.
MENT converts rapidly and needs to be pinned daily, it’s conversion also causes a massive spike in Oestrogen. This means when running MENT you need to take Proviron to suppress Aromitization, and always keep Adex on hand, as it’s a matter of when not if.
MENT can cause short-term infertility, it’s original use was Male Birth Control. A proper PCT can reverse this, but not always
5 1418 hours ago
MOVEMENT MONDAY| Today I'll be taking you through 3 "Full-Body" movements that can be done individually or together as a complex, with the objective of working on your explosive power, strength and speed
▪Dumbbell Push Press
▪Dumbbell Front Squat
For the oatmeal cookies (Makes 24 small or 12 large)
90g | 3/4 cups whole wheat flour
2g | 1/2 tsp baking powder
2 g | 1/2 tsp baking soda
3g | 1 tsp ground cinnamon
4g | 1/2 tsp salt
110g | 1/2 cup vegan butter
50g | 1/3 cup coconut sugar
90g | 1/2 cup light brown sugar
130g | 1/2 cup unsweetened almond butter
60ml | 1/4 cup almond milk
1 tsp vanilla bean paste
100g | 1 cup old fashioned rolled oats
100g | 3.5 oz. chopped dark chocolate
For the cashew frosting
Ingredients for the frosting
110 g / 3/4 cups cashews, soaked overnight
140 g / 1/2 cup coconut cream, from a can
30 g/ 1/4 cup raw cacao butter gently melted, at room temp
3 tbsp rice syrup
1 tsp beet powder optional, for the color
1 tsp vanilla bean paste
pinch pink salt
(This amount is enough for about 12 cookie sandwiches). Instructions
1. In a small mixing bowl whisk together the whole wheat flour, baking powder, baking soda, cinnamon and salt.
2. Place the vegan butter, coconut sugar and light brown sugar in the bowl of a stand mixer and beat until well combined. Add the almond butter and mix to combine. Slowly add the almond milk and vanilla paste and beat until light and fluffy.
3. Add the flour mixture to the batter and beat until everything is combined in a smooth and soft dough. Scrape down the sides of the bowl if necessary. Fold in the rolled oats and chocolate chunks and gently mix to combine.
4. Place the dough in the refrigerator for 30 minutes to firm up.
5. Form the cookie balls (about 1 tbsp) and place them on a lined baking sheet, 5cm | 2" apart.
6. Preheat the oven to 175C |350F degrees. Bake for 12-14 minutes (14-16 for large) or until golden brown.
Place the cashews, coconut cream, rice syrup, lemon juice and beet powder in a high speed blender and blend until smooth. Add the cacao butter gradually through the top of the blender while the motor is running. You should end up with a smooth cream.
Place in the refrigerator for at least 4 hours. #bestofvegan
1 lb pasta noodles of choice (I used Long Fusilli)
1 large garlic head
4 tbsp olive oil
1 bunch fresh herbs (like parsley or cilantro) or micro greens
1 tsp salt
1/2 tsp pepper (Optional) .
2 cups chopped oyster mushrooms
1. Preheat oven to 400F/200C. Slice off top of the head of garlic. Drizzle with EVOO (extra virgin olive oil) and season with a pinch of salt and pepper. Wrap in foil and place in a shallow dish.
2. Roast until golden and soft, about 40 minutes.
3. Meanwhile, cook pasta noodles according to directions on package.
4. Once the pasta is done cooking, drain then return pasta to pot.
5. If you would like to add any other ingredients like veggies do this now... I sautéed mushrooms in 1 tbsp EVOO and seasoned with a pinch of salt. Then added them to the pasta!
6. Once the garlic is out of the oven, let cool then squeeze out garlic cloves. Place garlic cloves in a small bowl and add 3 tbsp olive oil. Mash the garlic with a fork to infuse oil.
7. Drizzle all of the garlic oil over the noodles, add a good pinch of salt and pepper, and chopped fresh herbs or micro greens! *also vegan parm is amazing on top too. #bestofvegan
74 7,0473 hours ago
That ‘can still crush 10+ workout classes a week but can no longer reach to put socks on’ kind of stage.😅🖤 #26weekspregnant
Smiling and laughing through all the circuits (when I wasn’t screaming or grunting). 🙃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ @fytpersonaltraining makes it easy to find an affordable personal trainer in your area who can work with your goals outside, in your gym or in their space and with KIARA50 you get $50 off your first session, so what are you waiting for?? 💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What’s your favorite kind of workout right now? 🏋️♀️
9 2501 hour ago
🤷🏼♀️“Is this your whole workout?” People ask me that all the time. Listen, your workouts don’t need to include 20 different exercises and last for hours on end! #northankyou
This workout had 5 exercises and I was done for the day. Under 30-minutes. Short and effective. Here’s what I did:
1️⃣ Arnold Press: 4 sets x 12 reps
2️⃣ Bench Press: 4 sets x 8 reps (please have a spotter for these - Den spotted me after filming the warm up)
3️⃣ Barbell Overhead Press: 4 sets x 8 reps
4️⃣ Alternating DB Press into Pushups: 3 sets x burnout on each
⚡️If you push yourself and use some challenging weights, this workout is EFFECTIVE and EFFICIENT!⚡️
👇Give me a “💪” in the comments below if you want more fast and effective workouts! As always, share the love by tagging a friend and we’ll see ya tomorrow! 💕👇 #hiitburn#hiitmax
256 6,6135 hours ago
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