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53/70 - Was motiviert mich, immer dranzubleiben? 🤔 Meine größte Motivation bin ich selbst und der Erhalt meiner Gesundheit. Eine ausgewogene Ernährung und Bewegung lassen uns ja nicht nur optisch "schön" aussehen, denkt mal praktisch: Mit 20 Jahren beginnt der Alterungsprozess, mit 30 baut der Körper ab. Um dem entgegenzuwirken, muss man sich natürlich entsprechend verhalten und genau dieser Gedanke motiviert mich persönlich enorm. #instagood #picoftheday #photooftheday #fit #fitness #fitgirl #getfit #fitnessmodel #fitnessmotivation #motivation #sz2k18 #health #healthy #eatclean #training #workout #teamalina #bumbumlove #cleaneating #sweetkitçen #instalike #fitfam #fitfamaustria #happy
Always good receiving 5kg of glazed donut goodness. Mixes well with just about anything 😍 @prosupps #army
🔥Sadik Hadzovic🔥 One of my favourite classic body building physique's! I have followed Sadik for a few years now, his transition from men's physique to men's classic body building has been amazing to watch. As You can see above ^ his muscle symmetry/ size and definition is outstanding. Definitely one of my favourite athletes out there 👌🏼 Cheers for motivating me over the years!!
How to calculate your macros 🍽 Have you thought about food tracking ? ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Step 1, Work out your calorie intake for "maintenance" (the number of calories you need to maintain your current body)... multiply your body weight in pounds x 14-16 (depending on your activity level, low-14, medium-15, high-16) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Step 2, Choose your goal.. -Want to lose weight/ fat? Put yourself in a calorie deficit. Subtract 300-600 from your maintenance number. (conservative cut=300, aggressive cut=600, I recommend a conservative cut to maintain as much muscle mass as possible) -Want to gain weight/ put on muscle? Put yourself in a calorie surplus. Add 300-600 onto your maintenance number. (Conservative Bulk=300, aggressive bulk=600, I recommend a conservative bulk, so you don't gain a large excess of fat) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Step 3, work out your macronutrients (Proteins, Carbs and Fats) -Protein = multiply your body weight in pounds by 1-1.3. -Fats = multiply your body weight in pounds by 0.3-0.4 -Carbs = times your protein number by 4 (there is 4 calories per gram of protein) Times your fat number by 9 (there are 9 calories per gram of fat) Add these numbers together and subtract this figure from the deficit/ surplus you worked out in step 2, this will give you a number. Then divide this number by 4 (there are 4 calories per gram of carbs) And there you have it! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Keep in mind the process can be trail and error! Use this as a guide and remember that everyone has a different body that will react in different ways ! 🥗🥞🍉🍞🍏