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Bom diaaaa 😁 Treino na conta, hoje foi dia de costas, o meu treino favorito 😍 Pós treino e pequeno-almoço é o costume: waffle de sabor a peanut butter 🥜 @prozis com maçã 🍎 com canela e manteiga de amendoim @prozisportugal para topping, porque peanut butter nunca é demais 🤤 Receita dos waffles nos destaques 😊 E já é quinta-feira! Feliz dia, pessoas ❤️ . . . #breakfast #pequenoalmoço #cafedamanha #postworkout #healthychoices #healthyfood #healthymeal #instafit #fit #fitgirl #fitfam #fitness #food #fitfood #foodpics #losingweight #weightloss #weightlossjourney #fuckobesity #fatloss #lifechange #instafood #iifym #iifymgirls #flexiblediet #flexibledieting #womenshealthportugal #alimentacaosaudavel #alimentaçaocomsentido #snapseed

08:47am 18/07/2019 0 3

{SAVE THIS: SHOULD YOU TRACK YOUR MACROS?) Posted this a couple years ago & it needs a repost as it is a question that I get asked A LOT - almost daily!! And like virtually every question in fitness & nutrition the answer is it depends! Counting macros is a powerful tool, but you only know which tool to chose when you know what the job is. So let’s consider a few different “jobs”. . 👉🏼 Getting shredded: If your goal is to get ripped you should count macros. By ripped I mean men chasing a muscular physique below 10% bodyfat, or women looking to go below 16%. . 👉🏼 Getting leaner: If your goal is to get a bit leaner & have visable abs, then I’d suggest trying some periodic macro counting. In terms of lean I mean men in the 10-15% body fat range and women at 16-20% bodyfat. The reason I’d suggest trying part time tracking is that you can get these types of results from periodic tracking, without letting it hugely impact on your social life. . 👉🏼 Losing fat/getting healthy: If your goal is to lose some fat & get healthier then I’d recommend tracking in short bursts. This would be those in ranges of 15-20% bodyfat for men and 20-25% for women. For this type of goal you want to choose the lowest stress and most sustainable approach possible. This graph I made is what I call a Beginner’s Progression for Macro Counting. On the left hand side we have five levels for when you could track your food, and on the right five levels for what nutrients to track. What you want to do is work out how high you can go on each side before the costs of tracking (inconvenience and stress) exceed its benefits in terms of getting in shape. Remember if it costs more than its worth to you, you won’t be able to sustain it & you will fall off the wagon. For a complete beginner just counting the calories in a meal is a great start & help them shed some kilos. In contrast, an in-contest bodybuilder will go straight to level five on both sides because getting ripped means more to them than the inconvenience of meticulous tracking. For the vast majority of the population learning how to track is a powerful skill, that will fundamentally change the way you think about food for the better

08:27am 18/07/2019 1 8

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