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  • Start of the 3rd week of my lean bulking.⠀
⠀
It's going pretty alright. My weight went up 0,5kg/0,250lbs already but I still have a long way to go to get to a lean 75kg but the year has just started.⠀
⠀
Overall January has been very productive, can't wait to see where I will be in a few months 💪🏼⠀
⠀
How is your 2020 so far?
  • Start of the 3rd week of my lean bulking.⠀

    It's going pretty alright. My weight went up 0,5kg/0,250lbs already but I still have a long way to go to get to a lean 75kg but the year has just started.⠀

    Overall January has been very productive, can't wait to see where I will be in a few months 💪🏼⠀

    How is your 2020 so far?
  • 1,369 75 21 January, 2020
  • Double Motivation🦋Doble Motivación
  • Double Motivation🦋Doble Motivación
  • 1,152 386 22 January, 2020
  • Don't get it "twix-ted"... this delicious goodness is completely dairy free! 😍 📸recipe by @letscookvegan - repost from @beyondbikram
-
Ingredients:
Vegan Protein Twix Bars😍✨🍫
-
Shortbread Cookie base 🌱3/4 cup coconut flour 🌱1/2 cup almond flour 🌱1/4 cup, 2tbsp @Tropeaka Lean Protein (Vanilla/Choc)
🌱1/2 cup cashew butter
🌱1/2 cup rice malt syrup 🌱Pinch of salt

Caramel layer 🌱1/2 cup smooth peanut butter 🌱1/2 cup rice malt syrup 🌱1/2 cup coconut oil

Chocolate 🌱200g of dark chocolate
🌱1/4 cup coconut oil

Why Our Lean Protein? 
Our Lean Protein is refined sugar free, sweetened by nature🌱, easily digestible and non-bloating😍, helps you stay fuller for longer👏🏼 and helps satisfy your hunger🤩
-
It's been scientifically formulated to support muscle recovery with a combination of organic ingredients that will help you conquer the day the healthy way! After trying Lean Protein, you'll see why it's no surprise that it's quickly become one of the world's most loved plant-based proteins!✨✨
・・・
🚩SHOP NOW - LINK IN BIO
🌏 WORLDWIDE SHIPPING
・・・
tropeaka.com #tropeaka
・
#protein #leanmuscle #plantbased #dairyfree #dessert
  • Don't get it "twix-ted"... this delicious goodness is completely dairy free! 😍 📸recipe by @letscookvegan - repost from @beyondbikram
    -
    Ingredients:
    Vegan Protein Twix Bars😍✨🍫
    -
    Shortbread Cookie base 🌱3/4 cup coconut flour 🌱1/2 cup almond flour 🌱1/4 cup, 2tbsp @Tropeaka Lean Protein (Vanilla/Choc)
    🌱1/2 cup cashew butter
    🌱1/2 cup rice malt syrup 🌱Pinch of salt

    Caramel layer 🌱1/2 cup smooth peanut butter 🌱1/2 cup rice malt syrup 🌱1/2 cup coconut oil

    Chocolate 🌱200g of dark chocolate
    🌱1/4 cup coconut oil

    Why Our Lean Protein?
    Our Lean Protein is refined sugar free, sweetened by nature🌱, easily digestible and non-bloating😍, helps you stay fuller for longer👏🏼 and helps satisfy your hunger🤩
    -
    It's been scientifically formulated to support muscle recovery with a combination of organic ingredients that will help you conquer the day the healthy way! After trying Lean Protein, you'll see why it's no surprise that it's quickly become one of the world's most loved plant-based proteins!✨✨
    ・・・
    🚩SHOP NOW - LINK IN BIO
    🌏 WORLDWIDE SHIPPING
    ・・・
    tropeaka.com #tropeaka

    #protein #leanmuscle #plantbased #dairyfree #dessert
  • 1,416 13 22 January, 2020
  • At times we are lazy, at times we are all pumped up to hit the gym, we also make so many resolutions to lose weight ( 😃actually most of us do each year) 🏋️‍♀️🥊💪 but let me share some facts with you! .
Exercise or any movement is great.  I must admit.. if you can’t exercise just move! When you move you increase your metabolism! Han ji- it’s called as NEAT - non-exercise activity thermogenesis ) when you take steps or walk to your car 🚗 in the car park , when you take the stairs 🏃‍♀️ you are increasing your metabolism anyway.. trust me it increases more metabolic rate that dal chini ka pani or adding chilly flakes to your meals!
.
So as long as you keep moving your metabolism will not drop ( actually when u got to the gym or do any non-incidental exercise and come back home and decide to relax) just because you feel that you have lifted crates of milk 🥛! You are dropping your metabolism😃 
It drop by 20% after 90 minutes of your exercise.. so keep on moving , your body needs movement 😍
.
.
#exercise #weightloss #movement #10,000 steps #walk #fit #fitnessmotivation #workout #bodybuilding #bodypositive #leanmuscle #fitchicks
  • At times we are lazy, at times we are all pumped up to hit the gym, we also make so many resolutions to lose weight ( 😃actually most of us do each year) 🏋️‍♀️🥊💪 but let me share some facts with you! .
    Exercise or any movement is great. I must admit.. if you can’t exercise just move! When you move you increase your metabolism! Han ji- it’s called as NEAT - non-exercise activity thermogenesis ) when you take steps or walk to your car 🚗 in the car park , when you take the stairs 🏃‍♀️ you are increasing your metabolism anyway.. trust me it increases more metabolic rate that dal chini ka pani or adding chilly flakes to your meals!
    .
    So as long as you keep moving your metabolism will not drop ( actually when u got to the gym or do any non-incidental exercise and come back home and decide to relax) just because you feel that you have lifted crates of milk 🥛! You are dropping your metabolism😃
    It drop by 20% after 90 minutes of your exercise.. so keep on moving , your body needs movement 😍
    .
    .
    #exercise #weightloss #movement #10 ,000 steps #walk #fit #fitnessmotivation #workout #bodybuilding #bodypositive #leanmuscle #fitchicks
  • 852 35 15 hours ago

Latest Instagram Posts

  • 🔥4 LEAN HABITS⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to burn fat and stay lean all year round your first best bet is to adopt a plant based diet. Once you've done that these 4 habits should be your next target:⠀⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1⃣ CLEAN protein with every meal: Plant based proteins contain zero cholesterol and very little fat so they're clearly optimal for lean gains.⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
2⃣ Don't drink your calories: Lean geezers only drink water, black coffee and tea, maybe the odd alcoholic beverage occasionally. Don't fall into the trap of piling on toxic calories via sugary soda drinks, sports drinks or triple soy mocha chocca lattes with syrup on top!!! ⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
3⃣ Lift heavy weights: lean men know that muscle burns 3x more calories than fat. Focus on heavy weight training because it's the best way to boost metabolism and maintain muscle in a caloric deficit.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
4⃣ CARB UP! Carbs are the single most important thing we can eat for health and weight loss. A hot fudge sundae and cauliflower both fall into the “carbs” category, yet they are entirely different foods. Use some common sense and load up with healthy complex carbs. Almost all plant foods fall into the carbohydrate category. Complex carbs, which are low-glycemic and don’t spike blood sugar or insulin. These slow carbs come loaded with nutrients, fiber, and amazing molecules called phytochemicals. Unfortunately, most people don’t choose healthy carbohydrates. They eat quickly absorbed carbohydrates from sugar, high fructose corn syrup, and white flour, which are very efficiently turned into fat in the body.⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌱 EAT PLANTS⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
🏋🏻‍♂️ LIFT HEAVY⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
💦 DRINK CLEAN⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪🏻 GET LEAN⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
From Sammy with love 😘
  • 🔥4 LEAN HABITS⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    If you want to burn fat and stay lean all year round your first best bet is to adopt a plant based diet. Once you've done that these 4 habits should be your next target:⠀⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1⃣ CLEAN protein with every meal: Plant based proteins contain zero cholesterol and very little fat so they're clearly optimal for lean gains.⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2⃣ Don't drink your calories: Lean geezers only drink water, black coffee and tea, maybe the odd alcoholic beverage occasionally. Don't fall into the trap of piling on toxic calories via sugary soda drinks, sports drinks or triple soy mocha chocca lattes with syrup on top!!! ⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    3⃣ Lift heavy weights: lean men know that muscle burns 3x more calories than fat. Focus on heavy weight training because it's the best way to boost metabolism and maintain muscle in a caloric deficit.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    4⃣ CARB UP! Carbs are the single most important thing we can eat for health and weight loss. A hot fudge sundae and cauliflower both fall into the “carbs” category, yet they are entirely different foods. Use some common sense and load up with healthy complex carbs. Almost all plant foods fall into the carbohydrate category. Complex carbs, which are low-glycemic and don’t spike blood sugar or insulin. These slow carbs come loaded with nutrients, fiber, and amazing molecules called phytochemicals. Unfortunately, most people don’t choose healthy carbohydrates. They eat quickly absorbed carbohydrates from sugar, high fructose corn syrup, and white flour, which are very efficiently turned into fat in the body.⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    🌱 EAT PLANTS⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    🏋🏻‍♂️ LIFT HEAVY⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    💦 DRINK CLEAN⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    💪🏻 GET LEAN⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ➖⁣⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
    From Sammy with love 😘
  • 9 1 11 hours ago
  • I covered atleast 40km a week, hit the gym 3X a week, judo 3X a week and I was strict with my nutrition staying in a deficit.. #16yearsold #caloriedeficit #shredding #leanmuscle #calisthenics #aesthetics (nutrition is personalized to everyone there’s no diet that will do fr u as it did for me because activity levels differ and lean body mass also matters to how much macros u need)
  • I covered atleast 40km a week, hit the gym 3X a week, judo 3X a week and I was strict with my nutrition staying in a deficit.. #16yearsold #caloriedeficit #shredding #leanmuscle #calisthenics #aesthetics (nutrition is personalized to everyone there’s no diet that will do fr u as it did for me because activity levels differ and lean body mass also matters to how much macros u need)
  • 14 0 12 hours ago
  • Hanging sit-ups are one of the most challenging core exercises that will really help you to quickly develop your core muscles. Hanging sit ups do not place large amounts of harmful load on the spine, and so reduce injury risk as a result of reversing the strains caused by gravity.

Because your quadriceps, hamstrings and calf muscles act as stabilizing muscles to hold you in place as you perform the movement… Keep your movements slow and controlled to reduce the risk of injury… Performance wise hanging sit-ups emphasize your upper and lower abdominal. Hold a weight or dumbbell to increase the intensity of the exercise. * There are claims that doing exercises upside down, like the hanging sit-up can help to boost circulation, and boost muscle power. Always ensure that you get approval from your doctor before doing hanging sit-ups, or a similar exercise, if you’ve had a low back or other trunk injury. Also, if you are concerned about slipping from the bar ensure that you have a spotter, or consider getting some gravity boots.

Before you start any workout, remember to stretch and warm up. You should also make sure to stay hydrated, since dehydration can worsen muscle fatigue. And of course, you’ll need to stretch again once you’re done.

Remember that regular exercise, a balanced diet, and plenty of sleep are the keys to a healthy lifestyle! 
DOING ONLINE TRAINING IF YOU NEED HELP WITH YOUR BODY GOAL DM ME ‼️‼️‼️ #dedication 
#determination 
#fitnessjourney 
#nevergiveup 
#staystrong 
#stayfocused 
#staypositive 
#healthylifestyle 
#naturalgains 
#cravegainz 
#stayhydrated 
#bethechange 
#eatclean 
#stayfit 
#staywoke 
#hardwork 
#leanmuscle 
#strength 
#fitspo
#bestmode 🚨SUBSCRIBE TO MY FANSONLY LINK IN BIO🚨
  • Hanging sit-ups are one of the most challenging core exercises that will really help you to quickly develop your core muscles. Hanging sit ups do not place large amounts of harmful load on the spine, and so reduce injury risk as a result of reversing the strains caused by gravity.

    Because your quadriceps, hamstrings and calf muscles act as stabilizing muscles to hold you in place as you perform the movement… Keep your movements slow and controlled to reduce the risk of injury… Performance wise hanging sit-ups emphasize your upper and lower abdominal. Hold a weight or dumbbell to increase the intensity of the exercise. * There are claims that doing exercises upside down, like the hanging sit-up can help to boost circulation, and boost muscle power. Always ensure that you get approval from your doctor before doing hanging sit-ups, or a similar exercise, if you’ve had a low back or other trunk injury. Also, if you are concerned about slipping from the bar ensure that you have a spotter, or consider getting some gravity boots.

    Before you start any workout, remember to stretch and warm up. You should also make sure to stay hydrated, since dehydration can worsen muscle fatigue. And of course, you’ll need to stretch again once you’re done.

    Remember that regular exercise, a balanced diet, and plenty of sleep are the keys to a healthy lifestyle!
    DOING ONLINE TRAINING IF YOU NEED HELP WITH YOUR BODY GOAL DM ME ‼️‼️‼️ #dedication
    #determination
    #fitnessjourney
    #nevergiveup
    #staystrong
    #stayfocused
    #staypositive
    #healthylifestyle
    #naturalgains
    #cravegainz
    #stayhydrated
    #bethechange
    #eatclean
    #stayfit
    #staywoke
    #hardwork
    #leanmuscle
    #strength
    #fitspo
    #bestmode 🚨SUBSCRIBE TO MY FANSONLY LINK IN BIO🚨
  • 137 2 12 hours ago
  • #клиентысергеячерняка
Многие люди, которые планируют начать заниматься спортом, похудеть, прийти в былые кондиции, сталкиваются с множеством проблем: с чего начать? Какие упражнения выполнять? Сколько раз в неделю тренироваться?  Первое, что должен сделать каждый, это адаптировать свой организм, привести мышцы и суставы в тонус, укрепить мышечный корсет. Для этого подойдет круговая тренировка  Круговая тренировка - это выполнение различных упражнений на разные мышечные группы друг за другом без отдыха.Поочередно задействуются основные мышцы рук, спины, грудной клетки, пресса и ног.  При этом нет никаких жестких критериев при выборе упражнений: они составляются исключительно исходя из личных предпочтений и целей.  Как правило, в каждом круге должно быть порядка 5-10 упражнений, а самих кругов – 2-3, но не более пяти, все зависит от общей физической подготовки. Между каждым кругом отдых 3-4 минуты.В среднем, время на проведение тренировки колеблется в пределах 35-50 минут.  Выполнять данную фитнес-практику рекомендуется не чаще 2-3 раз в неделю, чтобы давать мышцам возможность полноценно отдохнуть.  Польза и преимущества круговой тренировки: -происходит ускорение обмена веществ; -улучшается функциональность сердечно-сосудистой системы; -мышцы становятся более крепкими и выносливыми; -сжигаются лишние жировые отложения -за относительно небольшой промежуток времени (всего 30-45 минут) прорабатываются основные группы мышц; -в равной степени подходит для новичков, опытных спортсменов и пожилых людей; -возможность проведения тренировки в домашних условиях.
#bodybuilding#leanmuscle#motivation#fitness#fitnessmotivation#gym#здоровье#бодибилдинг#тренировка#персональныйтренер#фитнестренер#фитнес#фитнесноваярига#красногорск#бицепс#мотивация#спорт#мойтренер#тренер#николоурюпино
  • #клиентысергеячерняка
    Многие люди, которые планируют начать заниматься спортом, похудеть, прийти в былые кондиции, сталкиваются с множеством проблем: с чего начать? Какие упражнения выполнять? Сколько раз в неделю тренироваться? Первое, что должен сделать каждый, это адаптировать свой организм, привести мышцы и суставы в тонус, укрепить мышечный корсет. Для этого подойдет круговая тренировка Круговая тренировка - это выполнение различных упражнений на разные мышечные группы друг за другом без отдыха.Поочередно задействуются основные мышцы рук, спины, грудной клетки, пресса и ног. При этом нет никаких жестких критериев при выборе упражнений: они составляются исключительно исходя из личных предпочтений и целей. Как правило, в каждом круге должно быть порядка 5-10 упражнений, а самих кругов – 2-3, но не более пяти, все зависит от общей физической подготовки. Между каждым кругом отдых 3-4 минуты.В среднем, время на проведение тренировки колеблется в пределах 35-50 минут. Выполнять данную фитнес-практику рекомендуется не чаще 2-3 раз в неделю, чтобы давать мышцам возможность полноценно отдохнуть. Польза и преимущества круговой тренировки: -происходит ускорение обмена веществ; -улучшается функциональность сердечно-сосудистой системы; -мышцы становятся более крепкими и выносливыми; -сжигаются лишние жировые отложения -за относительно небольшой промежуток времени (всего 30-45 минут) прорабатываются основные группы мышц; -в равной степени подходит для новичков, опытных спортсменов и пожилых людей; -возможность проведения тренировки в домашних условиях.
    #bodybuilding #leanmuscle #motivation #fitness #fitnessmotivation #gym #здоровье #бодибилдинг #тренировка #персональныйтренер #фитнестренер #фитнес #фитнесноваярига #красногорск #бицепс #мотивация #спорт #мойтренер #тренер #николоурюпино
  • 22 0 12 hours ago
  • Protein products review!
Musclefood sausage & Beans ready meal:
Tasty, good macro stats and so simple. Very low cal so good if you’re cutting but not massively fulfilling so having alongside a snack/shake etc would be the better option, especially if you’re on a bulk!! Grenade white choc salted peanut protein bar: hands down the best protein bar I’ve ever had, so sweet! Creamy layer with the crunch, just ordered a box of these!

The Curators beef jerky- really poor, so dry compared to other jerky, kings so much better, avoid!!
  • Protein products review!
    Musclefood sausage & Beans ready meal:
    Tasty, good macro stats and so simple. Very low cal so good if you’re cutting but not massively fulfilling so having alongside a snack/shake etc would be the better option, especially if you’re on a bulk!! Grenade white choc salted peanut protein bar: hands down the best protein bar I’ve ever had, so sweet! Creamy layer with the crunch, just ordered a box of these!

    The Curators beef jerky- really poor, so dry compared to other jerky, kings so much better, avoid!!
  • 20 3 12 hours ago
  • I’m my opinion the 3 things that help me to be successful in the gym.
________
• Being disciplined with your diet, so hitting your daily calorie intake and your macros, also don’t be cheating on yourself with junk food. 
________
• Sleep is really important because this is where your body recovers and recharges itself, so without 8 hours asleep your workouts won’t be able to reach their potential. 
________
• Intensity and execution of workouts, make sure your timing your rest periods and pushing yourself out of your comfort zone when working out. Finally make sure you concentrate on your form, otherwise bad form can cause injury and hinder your results.

#gym #fitness #leanmuscle #facials
  • I’m my opinion the 3 things that help me to be successful in the gym.
    ________
    • Being disciplined with your diet, so hitting your daily calorie intake and your macros, also don’t be cheating on yourself with junk food.
    ________
    • Sleep is really important because this is where your body recovers and recharges itself, so without 8 hours asleep your workouts won’t be able to reach their potential.
    ________
    • Intensity and execution of workouts, make sure your timing your rest periods and pushing yourself out of your comfort zone when working out. Finally make sure you concentrate on your form, otherwise bad form can cause injury and hinder your results.

    #gym #fitness #leanmuscle #facials
  • 16 1 13 hours ago
  • Start your day the right way 😂
  • Start your day the right way 😂
  • 9 1 13 hours ago
  • Goliaths Acetyl L-Carnitine 🔥😅
-
-Pharmaceutical Grade ALCAR ✅
Burns fat and builds muscle: Carnitine can give you an edge in the gym, too. It shuttles fuel (in the form of fatty acids) to your muscle mitochondria, which ramps up your energy production and can increase endurance. Carnitine also pushes your metabolism toward fat burning while you work out. 🏋️‍♀️🚴‍♂️🚴‍♀️
-
-
- Perfect stack with Superslim for max fat-burning & weight loss 🔥🔥
-
-
-For more information on our products visit www.goliathsprotein.com.au 📚📮
-
-
#Burnfat #Shred #performance
#cyclying #fitness #supplement #health #nutrition #shedfatoff #weightloss #endurance #energy #results #instadaily #instagood #GoliathsTeam 💪🇦🇺
  • Goliaths Acetyl L-Carnitine 🔥😅
    -
    -Pharmaceutical Grade ALCAR ✅
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  • 14 1 13 hours ago