#Intaks

What DID grow my glutes👇(explanations) * As a beginner i made the mistake of doing 3 sets of 12 for all my exercises, but i’ve found 4 sets of 8 is perfect for me now. It lets me go insanely heavier and properly feel every rep, apposed to just rushing through them. *2 grams of protein per kg of your bw is crucial for muscle growth! I used to just have a protein shake daily and think that was enough😭 *I always start with the workout which burns my glutes the most, ensuring they’re activated so i can feel every other workout after them, so much better! (For me this is hip thrusts or kas glute bridges) *Caffeinated Pre- workout is obviously great for morning sessions, but i only train glutes at night, and taking pre workout too late completely messed up my sleep schedule due to the caffeine that was still in my system when trying to fall asleep. (The half-life of caffeine is between 3-7 hours, meaning half of it may still be present in your body, after taking it) 🔗in my bio for personalised 1:1 nutrition+workout guidance🥰let’s build your dream body together! - #gymgirl #gymgirls #bulk #bulking #gymmotivation #gymrat #gymrats #bodytransformation #girlswholift #gluteworkout #glutestransformation

Food is fuel ⛽️ 👇🏽 Breakfast: 2 eggs, avo toast & coconut water 🥑🍳 Electrolytes during my run — MyProtein (code ERIKA10) ✨ Post-run: Clear Whey — 20g protein, 90 cals, tastes like juice (code ERIKA10) 🥤 Lunch: Pretzel chicken sandwich w/ honey mustard & pickles 🥪 Dinner: Went out ✨

Needed protein - Thanks @calai.app Use the code ‘ANATOLY’ for a 3 day free trial. #anatoly #gym #prank

What i have been having on my cut 🔪 This is just one day of eating however, i am a creature of habit and have been having this exact same day since i came back from japan, excluding a few variations when i haven’t been home or had ingredients. Everyone always wants to know what i eat and i guarantee most people wont like it, its so specific to my likes, what sits well for my sensitive digestion and also is very based on what i know i can tolerate. I am sharing this because i wanted to show you that dieting isn’t super fun, its not a crazy variety of food or hard recipes to make something taste better. It’s just the basic protein first and veg second, if you have more kcal’s to play with you fill the rest in with carbs and fats. Im on a hard and fast diet due to the timeline of us leaving, however this isn’t something i like doing or recommend. I will also prefer and recommend a smaller deficit over a longer period of time, to help with the fatigue and other impacts being in a deficit will bring. I will say i am addicted to this basic sauce on my meals at the moment, this sweet chilli mayo (reminds me of the sauce on top of sushi). Alex’s secret sauce 🤫 - tbsp lite greek yoghurt - tbsp lite aym sweet chilli - 1/2 tbsp fat free mayo - 1 decent dash of soy sauce even matt tried it and he is a bit hooked, goes great with chicken and even tuna. maybe i just have the dieting taste buds so let me know if you give it a go and lie it too. 🚨 Remember this isn’t how you should eat, I’m not even recommending it. Your macros & kcal’s are based around your goals, timeline, physique, personal preferences, lifestyle, workload and most importantly individuality of how your body responds and how much it can tolerate. Some clients can handle minimal kcal’s and lower carbs and some would just not be able to function at all, this isn’t one being weaker minded than the other, its how people are different and this is why your diet will also be.

What I eat in a day ✨ I know that is the BIGGEST question I’ve been getting asked lately!! This is what I eat for my goals right now based on how much lean body mass I have. It doesn’t have to be boring or bland. You can enjoy your food while you enjoy your progress too 😊 If you have anymore questions or need anymore guidance comment any questions comment “HELP” down below!! 🫶🏽 #fatlosstipsforwomen #fatlosshelp #fatlosstipsforfemale #howtolosebellyfat #fatlosscoach #fatlosstips #fatlosstip #fatlossjourney #fatlosstransformation #fatlosstipsforfemale

Comment ‘PROTEIN’ and I’ll create a custom plan for you based on your goals. 30g of Protein: Plant vs. Animal Sources 🍽️ 👉 Plant protein sources often have extra carbs, making it harder to hit your protein goal without increasing calories. 👉 Animal proteins are higher quality with all essential amino acids and better digestibility. 👉 Cutting meat and dairy can reduce key nutrients like: B12, calcium, potassium, magnesium, and zinc. 👉 Plant protein sources provide fiber and antioxidants, and are often lower in saturated fat than animal proteins. 🎯 It’s not about “good” or “bad” it’s about understanding the tradeoffs so you can make informed choices based on your goals.

< p1ece 3 #p1harmony #p1harmonyedit #keeho #keehop1harmony #theo #theop1harmony #jiung #jiungp1harmony #intak #intakp1harmony #soul #soulp1harmony #jongseob #explorepage

TOTAL MACROS . . MEAL 1 25 grams of protein 590 calories MEAL 2 93 grams of protein 450 calories MEAL 3 49 grams of protein 540 calories MEAL 4 15 gram protein 660 calories . . . TOTAL PROTEIN =182grams CALORIES =2240 . . . . . #gym #🇵🇰 #physique #fyp #bodybuilding #fitness #viral #instagood

I’m just son of my mom 🙃 #anatoly #gym #cleaner

Fat loss or muscle gain—most of the foods you eat can stay the same. The difference isn’t the food itself. It’s the version you choose and how it fits your goals. 🍗 Chicken breast = lean, lower calories → better for cutting 🍗 Chicken thighs = higher calories, more fat → better when bulking 🥔 Boiled potato = more volume for fewer calories → cutting 🥔 Backed or mashed with butter = calorie dense → bulking 🥚 Egg whites = pure protein, low calorie → cutting 🥚 Whole eggs = protein + fats, more calories → bulking None of these are “bad foods.” It’s about using the right option for the right phase. Pick the leaner, lower-calorie versions when cutting. Pick the higher-calorie, more nutrient-dense versions when bulking. The men who get stuck are the ones who don’t make these adjustments—and wonder why the scale isn’t moving. Your body doesn’t reward effort. It rewards precision. 📲 Share this with someone spinning their wheels, and follow @nicko.lean for more value 💪

Water Gainz @ronniecoleman8 Best Wished To Ronnie (Currently In The Hospital) #creatine

INTAK’s 때깔🤘 #P1Harmony #피원하모니 #P1H #때깔 #Killin_It #Killin_It_Challenge #때깔챌린지