#topgymnutrition Instagram Story & Photos & Videos

topgymnutrition - 176 posts

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  • 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!
  • 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!
  •  105  8 5 October, 2018

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  • 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.
  •  52  2 4 October, 2018

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  • Great to know! What do you guys prefer to do?
  • Great to know! What do you guys prefer to do?
  •  63  3 29 September, 2018
  • 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
  • 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
  •  89  5 26 September, 2018

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  • 🍔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 19 September, 2018
  • 90kg for 4 PR. Bench is progressing slowly 🔥🔥 thanks @paul_roche_ for the spot
  • 90kg for 4 PR. Bench is progressing slowly 🔥🔥 thanks @paul_roche_ for the spot
  •  92  4 18 September, 2018
  • 😎😆First day of Gym then your partner introduce your sets🤣🤘
    .
    .
    Tag your friends 😋
    .
    . 🔥Follow:- @gym_adept ✔️for more amazing videos and motivations .
    .
    Follow @gym_adept  🔥 this page for followers

    @terrycrews @j_corden 😂😂😂 KEEP SUPPORTING US & LOVE YOU ALL... 😂
  • 😎😆First day of Gym then your partner introduce your sets🤣🤘
.
.
Tag your friends 😋
.
. 🔥Follow:- @gym_adept ✔️for more amazing videos and motivations .
.
Follow @gym_adept 🔥 this page for followers

@terrycrews @j_corden 😂😂😂 KEEP SUPPORTING US & LOVE YOU ALL... 😂
  •  44  3 18 September, 2018
  • Get ❌ Struggling vs. ✅ Successful Dieters
    ———
    There are a buttload of things that go into a thriving weight loss plan...

    Calories need to be in check ⚖️
    Whole foods need to be the focus 🍎🥗
    You need to be exercising regularly 🏋️‍♂️🚴‍♂️

    And while all those things matter, there’s ONE THING that matters more...

    Without this one thing, it doesn’t matter how “clean” your diet is, or how strenuously you work out...

    In fact, this one thing is what separates folks who successfully lose and maintain a healthy body from folks in a perpetual state of struggle...

    That one thing? CONSISTENCY 🔄

    See, you could have the world’s fanciest pants fitness plan, but if you can't follow it consistently, it won’t help you a lick. ⠀
    And this is where people get into trouble...
    ⠀ 
    They’ll jump on the latest FAD, program, or system, and because they’re investing so much ⏰ & 💰, try to be 100% perfect.
    ⠀ 
    Which maybe lasts a few days? Or weeks?

    But something happens — they slip up and overeat. And in that moment, the struggling dieter goes through one of two things:

    They get angry 😤
    or just feel disappointed 😔

    Either way, they let that one bad meal turn into another, and another, then another...

    Before they know it, they’re back to square one 👎

    How to become a Successful Dieter ✅:

    I truly believe that every single person can lose weight and maintain a healthy body for life — that includes YOU.
    ⠀ 
    And it doesn’t take another FAD or “challenge.”

    It doesn’t take more restriction, more exercise, or more negative motivation...

    It takes consistency👇

    Consistently smashing the fundamentals of weight loss nutrition (being in a deficit, eating mostly whole foods, etc.)...

    Consistently working out every week and staying active (walking, taking the stairs, etc.) each day...

    Most importantly, when you DO slip up (because you absolutely will), it’s about getting right back on track. ⠀
    Getting back to being consistent 👌
    And I promise you this —> whether you have a bad meal, day, week, month, or even year. You can ALWAYS choose to get back on track.
  • Get ❌ Struggling vs. ✅ Successful Dieters
———
There are a buttload of things that go into a thriving weight loss plan...
⠀
Calories need to be in check ⚖️
Whole foods need to be the focus 🍎🥗
You need to be exercising regularly 🏋️‍♂️🚴‍♂️
⠀
And while all those things matter, there’s ONE THING that matters more...
⠀
Without this one thing, it doesn’t matter how “clean” your diet is, or how strenuously you work out...
⠀
In fact, this one thing is what separates folks who successfully lose and maintain a healthy body from folks in a perpetual state of struggle...
⠀
That one thing? CONSISTENCY 🔄
⠀
See, you could have the world’s fanciest pants fitness plan, but if you can't follow it consistently, it won’t help you a lick. ⠀
And this is where people get into trouble...
⠀ 
They’ll jump on the latest FAD, program, or system, and because they’re investing so much ⏰ & 💰, try to be 100% perfect.
⠀ 
Which maybe lasts a few days? Or weeks?
⠀
But something happens — they slip up and overeat. And in that moment, the struggling dieter goes through one of two things:
⠀
They get angry 😤
or just feel disappointed 😔
⠀
Either way, they let that one bad meal turn into another, and another, then another...
⠀
Before they know it, they’re back to square one 👎
⠀
How to become a Successful Dieter ✅:
⠀
I truly believe that every single person can lose weight and maintain a healthy body for life — that includes YOU.
⠀ 
And it doesn’t take another FAD or “challenge.”
⠀
It doesn’t take more restriction, more exercise, or more negative motivation...
⠀
It takes consistency👇
⠀
Consistently smashing the fundamentals of weight loss nutrition (being in a deficit, eating mostly whole foods, etc.)...
⠀
Consistently working out every week and staying active (walking, taking the stairs, etc.) each day...
⠀
Most importantly, when you DO slip up (because you absolutely will), it’s about getting right back on track. ⠀
Getting back to being consistent 👌
And I promise you this —> whether you have a bad meal, day, week, month, or even year. You can ALWAYS choose to get back on track.
  •  36  1 17 September, 2018
  • Good day for the parish, 2 new rep PRs. This is 130kg for 4 reps!! Getting there 🙌🙌 thank you @paul_roche_ for the motivation all session, I really needed it today 😫. Sound off please cause I make weird mouth noises when I squat
  • Good day for the parish, 2 new rep PRs. This is 130kg for 4 reps!! Getting there 🙌🙌 thank you @paul_roche_ for the motivation all session, I really needed it today 😫. Sound off please cause I make weird mouth noises when I squat
  •  91  6 17 September, 2018
  • Lets talk a little about dietary compromise. To lose fat you unfortunately have to sacrifice something, that “something” being kcals. You don’t get shredded by eating 10000kcal/dy because your appetite tells you, no instead you compromise by eating a kcal deficit to grind out fat loss because that’s what’s required BUT if there’s 1 thing that gets on my nerves is when ppl start complaining about how much they have to “suffer” during the process. “Ugh I can’t have (insert highly calorific food here) anymore”. I get it, you like your yummy foods but unless you’re a) willing to fit high kcal foods into your macros eg. 1360kcal of B&J’s & live on celery for the day or b) willing to do an extra 1360kcal OF cardio/day & hate life, then you’ll have to let them go but by no means do you have to “suffer” in the process

    We live in the 21C where if truth be told, fat loss is likely the easiest it’s ever been. We have access to so many foods to help us (low fat/carb, kcal free etc.) & when you think about it, don’t really have to suffer as much as we used to when all these didn’t exist. In fact, fat loss can be made relatively “easy” with just a little dietary compromise BUT this is where another problem arises as, just like a pendulum, there is also a big negative to the 21C in that although we may now have access to these dieter friendly foods, as a “21 century’er” we are so “cultured” to being able to have/expect everything we WANT, that anything else isn’t “good enough”. Result? So much “suffering” when you have to eat diet ice-cream to lose fat vs B&J’s. I’m sorry but be grateful for the fact that you can still even have ice-cream & lose fat lol, soz for the rant/lack of scientific info.
    Credit: @smurray_32
    .
    .
    .
    #topgymnutrition   #irishfitfam   #ifitfitsyourmacros #caloriecounting   #myfitnesspal   #weightlossdiary #liftingweights   #fitlife   #getshredded   #shreddedlife #pumpingiron   #bodyengineers   #nutritiontips   #fitnessjunkie #fitnesstime   #fitnessphysique   #highprotein   #flexibledieting #dietstartstomorrow   #weightlosssupport   #nutritionplan #foodforfuel   #mealprepping   #eatwellbewell   #healthyrecipes #fitfoodie   #healthybreakfast   #fitfoods   #healthylifestyle #proteinfood
  • Lets talk a little about dietary compromise. To lose fat you unfortunately have to sacrifice something, that “something” being kcals. You don’t get shredded by eating 10000kcal/dy because your appetite tells you, no instead you compromise by eating a kcal deficit to grind out fat loss because that’s what’s required BUT if there’s 1 thing that gets on my nerves is when ppl start complaining about how much they have to “suffer” during the process. “Ugh I can’t have (insert highly calorific food here) anymore”. I get it, you like your yummy foods but unless you’re a) willing to fit high kcal foods into your macros eg. 1360kcal of B&J’s & live on celery for the day or b) willing to do an extra 1360kcal OF cardio/day & hate life, then you’ll have to let them go but by no means do you have to “suffer” in the process
➖
We live in the 21C where if truth be told, fat loss is likely the easiest it’s ever been. We have access to so many foods to help us (low fat/carb, kcal free etc.) & when you think about it, don’t really have to suffer as much as we used to when all these didn’t exist. In fact, fat loss can be made relatively “easy” with just a little dietary compromise BUT this is where another problem arises as, just like a pendulum, there is also a big negative to the 21C in that although we may now have access to these dieter friendly foods, as a “21 century’er” we are so “cultured” to being able to have/expect everything we WANT, that anything else isn’t “good enough”. Result? So much “suffering” when you have to eat diet ice-cream to lose fat vs B&J’s. I’m sorry but be grateful for the fact that you can still even have ice-cream & lose fat lol, soz for the rant/lack of scientific info.
Credit: @smurray_32
.
.
.
#topgymnutrition #irishfitfam #ifitfitsyourmacros#caloriecounting #myfitnesspal #weightlossdiary#liftingweights #fitlife #getshredded #shreddedlife#pumpingiron #bodyengineers #nutritiontips #fitnessjunkie#fitnesstime #fitnessphysique #highprotein #flexibledieting#dietstartstomorrow #weightlosssupport #nutritionplan#foodforfuel #mealprepping #eatwellbewell #healthyrecipes#fitfoodie #healthybreakfast #fitfoods #healthylifestyle#proteinfood
  •  34  3 17 September, 2018