Low fat & sodium chipotle chicken with rice & veggies. My only regret is not making more 😩
Oatmeal Bowl ✨Oats with Almond Milk (Unsweetened Vanilla) / Maple / Cinnamon / Chopped Apple / PB / Coconut / Pistachio
Note: All my oatmeal making skills courtesy of the oatmeal guru herself @datcassdoeeeee 🙌🏼💕
Even if you are following an IIFYM dieting approach, doesn't mean you try and fit as much bad food you can! The cleaner you keep your food, the better and faster results will come 🙌🏽 Chicken tandoori with spiced brown rice and veg 🤤🤤
Everyone please keep tagging us in your posts!! We LOVE seeing your progress and the different ways you're using natural science to reach your goals! I hope everyone is off to any awesome start for their week. Don't forget to stay on track with your nutrition and supplements; one of our favourite products is our CUTS. Get your own in the link in our bio, and don't forget to use code THANKYOU33 for 33% off or enrol in auto shop for 40% off and FREE SHIPPING!!! #Repost@james_dehne ・・・
🔹Before any higher carb meal, pre training or not, I always take CUTS. The benefit to taking this is that all the carbohydrates from the meal be transported to the muscles to be used as glycogen at a later point such as during a workout and will not be stored as fat!🔹
Rest and recovery is so important for longevity in training and good health.
As we enter there second week of our 40 class challenge we would love you to add some yoga and body balance classes to your routine and also make sure you take REST days, nourish your body with good healthy foods and supplementation if required, gets plenty of sleep and work on your mindset as well.
You are all doing amazing just make sure you rest and recover as well. Quality will always be better over quantity and is why we have given you 10 weeks to get these classes in which is very achievable for everyone.
Yoga is on today with Georgia @georgia.rhodes at 9.30am, it's a beautiful class to breathe, flow and let go.
Part 1. Every single body is so unique that there is no perfect ratio of macros for everyone. Tag friends who are interested in macros!
I'll explain 1st the easiest way to figure out macros, and then cover a good starting point. .
1- the easy way. Go to iifym.com. Go to their macro calculator and fill it out. It will give you your macros!💥 bam that wasn't too hard now was it 😆. Now download MyFitnessPal and start tracking!
2- more fined tuned yet still simplified approach.
First we need to find out your TDEE. Clink on my bio for link to a TDEE calculator. Remember it's an about range. Dependent on your body it may be higher or lower, but we're going to assume these are relatively accurate. Your TDEE is your maintenance calories. It includes your day to day activities and your workouts.
After you find out this numbers start by reducing your TDEE number by 250. This is your new daily calorie goal. You're cutting or in a deficit now.
When breaking down your macros a good place to start for fat loss would be:
Macros are as follows.
Carbs & protein: every 1g =4 calories.
Fats: 1g =9 calories
Now, depending on your body and how it handles fats and carbs will determine how you would want to adjust them.
For example, typically we are a blend of body types. But I'm pretty much a full blown ectomorph. My body is extremely wasteful with carbs. I can get away with higher carbs even during a cut because that's how my body is. Some people find they should stick to the low end, like 10% of carbs, not because carbs are 'bad' but because how their body processes them.
If Sally's TDEE is 1750 she subtracts -250 & her new daily calories should be 1500. She then takes 1500 and has decided she wants to be moderate at first so she doesn't burn out. She chose protein 40%. Carbs 30%. Fats 30%. She feels good about a moderate calorie and carb approach. It's something she feels she can do. So she takes 1500x.4(protein) =600 calories. Divide 600 by 4 because remember every 4 calories is 1g of protein. So she will have 150g protein. Repeat for carbs and protein to (finished below) 👇