#topgymnutrition Instagram Story & Photos & Videos

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  • (@good_christian_gains) Instagram Profile @good_christian_gains
  • Dublin, Ireland
  • Totally depleted today... hopped up on antibiotics and painkillers currently. 5 sets of doubles on both squat and bench, 133.5kg and 91.5kg respectively.

    I& #039 ;ve widened my grip a bit on bench, we& #039 ;ll see if there& #039 ;s any improvement at all!
  • Totally depleted today... hopped up on antibiotics and painkillers currently. 5 sets of doubles on both squat and bench, 133.5kg and 91.5kg respectively.

I've widened my grip a bit on bench, we'll see if there's any improvement at all!
  •  98  7 5 October, 2018

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  • (@gym_adept) Instagram Profile @gym_adept
  • Dublin, Ireland
  • Clever Swaps by @phetfit
    -
    Which one of these you would do it every day!?
    -
    🍔Muffin for Bagel. Swap the 3½-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices.
    -
    🥛Greek Yogurt for milk. Flip-flop your breakfast bowl. Instead of pouring 1/2 cup low-fat milk over your bowl of granola (about 2/3 cup), sprinkle ¼ cup granola over 6 ounces of nonfat Greek yogurt.
    -
    🌯Wrap for bread. Pile your sandwich fixings on one (8-inch) 100-calorie whole-wheat wrap, rather than 2 slices of hearty multigrain bread.
    -
    🍎Apple slices for crackers. Enjoy that savory sharp cheddar with crisp apple slices instead of wheat crackers - and up your daily fruit count too!
    -
    🌽Corn tortilla for flour tortilla. Turn burrito night into fajita night: Stuff the tasty fixings into 2 (6-inch) corn tortillas, rather than one (10-inch) flour tortilla. You’ll also save 450mg of sodium
    -
    🍫Dark chocolate for milk chocolate. Dark chocolate has half the sugar of milk chocolate and a lot more antioxidants.
    -
    🥓Centre cut bacon for sausage patties. You can still be seduced by salty, fatty breakfast pork from time to time. Center-cut bacon has only 25 calories per slice. It still has nearly 200mg sodium, though, so indulge in moderation.
    -
    🍺Local craft beer for ultralight. Savor and sip the superiority of one local, full-flavored high-gravity craft beer. It’ll quench and satisfy far greater than 2 ultralight pints. Be careful: Some specialty beers can have up to 10% alcohol — more than wine.
  • Clever Swaps by @phetfit
-
Which one of these you would do it every day!?
-
🍔Muffin for Bagel. Swap the 3½-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices.
-
🥛Greek Yogurt for milk. Flip-flop your breakfast bowl. Instead of pouring 1/2 cup low-fat milk over your bowl of granola (about 2/3 cup), sprinkle ¼ cup granola over 6 ounces of nonfat Greek yogurt.
-
🌯Wrap for bread. Pile your sandwich fixings on one (8-inch) 100-calorie whole-wheat wrap, rather than 2 slices of hearty multigrain bread.
-
🍎Apple slices for crackers. Enjoy that savory sharp cheddar with crisp apple slices instead of wheat crackers - and up your daily fruit count too!
-
🌽Corn tortilla for flour tortilla. Turn burrito night into fajita night: Stuff the tasty fixings into 2 (6-inch) corn tortillas, rather than one (10-inch) flour tortilla. You’ll also save 450mg of sodium
-
🍫Dark chocolate for milk chocolate. Dark chocolate has half the sugar of milk chocolate and a lot more antioxidants.
-
🥓Centre cut bacon for sausage patties. You can still be seduced by salty, fatty breakfast pork from time to time. Center-cut bacon has only 25 calories per slice. It still has nearly 200mg sodium, though, so indulge in moderation.
-
🍺Local craft beer for ultralight. Savor and sip the superiority of one local, full-flavored high-gravity craft beer. It’ll quench and satisfy far greater than 2 ultralight pints. Be careful: Some specialty beers can have up to 10% alcohol — more than wine.
  •  49  2 4 October, 2018

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  • (@good_christian_gains) Instagram Profile @good_christian_gains
  • Raw Gyms
  • Close grip bench 75kg for 7. If anyone is wondering what& #039 ;s the difference between RPE10 and RPE10.1, look at the last rep lol
  • Close grip bench 75kg for 7. If anyone is wondering what's the difference between RPE10 and RPE10.1, look at the last rep lol
  •  87  4 26 September, 2018

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  • (@gymsavvy) Instagram Profile @gymsavvy
  • Clever Swaps by @phetfit
    -
    Which one of these you would do it every day!?
    -
    🍔Muffin for Bagel. Swap the 3½-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices.
    -
    🥛Greek Yogurt for milk. Flip-flop your breakfast bowl. Instead of pouring 1/2 cup low-fat milk over your bowl of granola (about 2/3 cup), sprinkle ¼ cup granola over 6 ounces of nonfat Greek yogurt.
    -
    🌯Wrap for bread. Pile your sandwich fixings on one (8-inch) 100-calorie whole-wheat wrap, rather than 2 slices of hearty multigrain bread.
    -
    🍎Apple slices for crackers. Enjoy that savory sharp cheddar with crisp apple slices instead of wheat crackers - and up your daily fruit count too!
    -
    🌽Corn tortilla for flour tortilla. Turn burrito night into fajita night: Stuff the tasty fixings into 2 (6-inch) corn tortillas, rather than one (10-inch) flour tortilla. You’ll also save 450mg of sodium
    -
    🍫Dark chocolate for milk chocolate. Dark chocolate has half the sugar of milk chocolate and a lot more antioxidants.
    -
    🥓Centre cut bacon for sausage patties. You can still be seduced by salty, fatty breakfast pork from time to time. Center-cut bacon has only 25 calories per slice. It still has nearly 200mg sodium, though, so indulge in moderation.
    -
    🍺Local craft beer for ultralight. Savor and sip the superiority of one local, full-flavored high-gravity craft beer. It’ll quench and satisfy far greater than 2 ultralight pints. Be careful: Some specialty beers can have up to 10% alcohol — more than wine.
  • Clever Swaps by @phetfit
-
Which one of these you would do it every day!?
-
🍔Muffin for Bagel. Swap the 3½-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices.
-
🥛Greek Yogurt for milk. Flip-flop your breakfast bowl. Instead of pouring 1/2 cup low-fat milk over your bowl of granola (about 2/3 cup), sprinkle ¼ cup granola over 6 ounces of nonfat Greek yogurt.
-
🌯Wrap for bread. Pile your sandwich fixings on one (8-inch) 100-calorie whole-wheat wrap, rather than 2 slices of hearty multigrain bread.
-
🍎Apple slices for crackers. Enjoy that savory sharp cheddar with crisp apple slices instead of wheat crackers - and up your daily fruit count too!
-
🌽Corn tortilla for flour tortilla. Turn burrito night into fajita night: Stuff the tasty fixings into 2 (6-inch) corn tortillas, rather than one (10-inch) flour tortilla. You’ll also save 450mg of sodium
-
🍫Dark chocolate for milk chocolate. Dark chocolate has half the sugar of milk chocolate and a lot more antioxidants.
-
🥓Centre cut bacon for sausage patties. You can still be seduced by salty, fatty breakfast pork from time to time. Center-cut bacon has only 25 calories per slice. It still has nearly 200mg sodium, though, so indulge in moderation.
-
🍺Local craft beer for ultralight. Savor and sip the superiority of one local, full-flavored high-gravity craft beer. It’ll quench and satisfy far greater than 2 ultralight pints. Be careful: Some specialty beers can have up to 10% alcohol — more than wine.
  •  177  4 24 September, 2018

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  • (@gym_adept) Instagram Profile @gym_adept
  • 🍔Are you used to eating past the point of fullness or feel the need to clean your plate? Maybe you instinctually do it and don’t even realize you’re full until it’s too late?

    🤭Usually overeating can become a habit and it’s very common. If you’ve ever struggled with it, you’re not alone! I’m sure you’ve experienced it, maybe at parties, weddings or events where food and drink gathers us together.

    📒Occasional overeating isn’t a problem as long as you get back on track. But, it can be problematic when you experience reoccurring episodes.

    📉It can affect fat loss progress and if you are experiencing these regularly, I recommend trying to find out why it’s happening and consider asking for help if you can’t solve it alone!

    Fortunately, there are some strategies I’d recommend if you find yourself constantly overeating!

    🌟Sit down at the table. Don’t munch until your seated and have taken a deep breathe.
    🌟Eat without distraction. This will help you recognize fullness easier.
    🌟Put your utensils down between bites. Basically this just slows ya down and prevents you from inhaling your food.
    🌟Take 20 minutes to eat. You can more easily recognize when fullness approaches and appreciate the meal.
    🌟Eat fibrous foods. High fiber foods fill you up and are harder to overeat.
    🌟Chew. A lot! And try to eat until you’re only 80% full. Your brain won’t recognize you’re full until 15-20 minutes after the fact, so try not to eat until you’re 100% full!

    🍲As always, breaking the habit may not be easy at first. It most likely won’t vanish overnight, but if you’re patient, work on it one meal at a time, and focus on getting better at understanding your body and hunger cues, you can (and will) make progress!

    Happy Friday friends! 💙 Tag a friend below who would benefit from this! 👫
    Credit @saltylifts
  • 🍔Are you used to eating past the point of fullness or feel the need to clean your plate? Maybe you instinctually do it and don’t even realize you’re full until it’s too late?
⠀
🤭Usually overeating can become a habit and it’s very common. If you’ve ever struggled with it, you’re not alone! I’m sure you’ve experienced it, maybe at parties, weddings or events where food and drink gathers us together.
⠀
📒Occasional overeating isn’t a problem as long as you get back on track. But, it can be problematic when you experience reoccurring episodes.
⠀
📉It can affect fat loss progress and if you are experiencing these regularly, I recommend trying to find out why it’s happening and consider asking for help if you can’t solve it alone!
⠀
Fortunately, there are some strategies I’d recommend if you find yourself constantly overeating!
⠀
🌟Sit down at the table. Don’t munch until your seated and have taken a deep breathe.
🌟Eat without distraction. This will help you recognize fullness easier.
🌟Put your utensils down between bites. Basically this just slows ya down and prevents you from inhaling your food.
🌟Take 20 minutes to eat. You can more easily recognize when fullness approaches and appreciate the meal.
🌟Eat fibrous foods. High fiber foods fill you up and are harder to overeat.
🌟Chew. A lot! And try to eat until you’re only 80% full. Your brain won’t recognize you’re full until 15-20 minutes after the fact, so try not to eat until you’re 100% full!
⠀
🍲As always, breaking the habit may not be easy at first. It most likely won’t vanish overnight, but if you’re patient, work on it one meal at a time, and focus on getting better at understanding your body and hunger cues, you can (and will) make progress!
⠀
Happy Friday friends! 💙 Tag a friend below who would benefit from this! 👫
Credit @saltylifts
  •  48  6 4 hours ago