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  • 밝음으로 찍으니깐 애기 같넹
  • 밝음으로 찍으니깐 애기 같넹
  • 211 10 2 hours ago
  • What do you snack on in work?
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Studies have shown that macronutrient composition of most snacks is often higher in carbohydrates & lower in protein than main meals (Summerbell et al 1995, Bellisle et al 2003). This therefore means that, if you are struggling to achieve adequate protein per day, focusing on increasing the protein content of your snacks (that is if you have any) can be a great, easy dietary manipulation in order to help increase your daily total up to the required 1.6-2g/kg for making gains in muscle (Phillips 2007, Helms et al 2013).
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Furthermore, when on a cut, studies have shown that, when compared to high-fat snacks, eating less energy dense, high-protein snacks like yogurt improves appetite control, satiety, and reduces subsequent food intake (Ortinau et al 2014) thus highly beneficial for creating the calorie deficit required to lose fat (Hill et al 2012).
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So here are some easy ideas for high protein snacks that you may wish to consider if struggling to reach your required protein targets for the day and/or are struggling with hunger on a diet:
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• Protein bars
• Protein powders
• Tuna
• Yogurt
• Beef jerky
• String cheese
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All of the above contain high amounts of quality protein per serving & can even (if the serving is large enough) have you take advantage of stimulating MPS (Norton & Wilson 2009, Areta et al 2013)an EXTRA time throughout the day which you may not have had when snacking on skittles
  • What do you snack on in work?

    Studies have shown that macronutrient composition of most snacks is often higher in carbohydrates & lower in protein than main meals (Summerbell et al 1995, Bellisle et al 2003). This therefore means that, if you are struggling to achieve adequate protein per day, focusing on increasing the protein content of your snacks (that is if you have any) can be a great, easy dietary manipulation in order to help increase your daily total up to the required 1.6-2g/kg for making gains in muscle (Phillips 2007, Helms et al 2013).

    Furthermore, when on a cut, studies have shown that, when compared to high-fat snacks, eating less energy dense, high-protein snacks like yogurt improves appetite control, satiety, and reduces subsequent food intake (Ortinau et al 2014) thus highly beneficial for creating the calorie deficit required to lose fat (Hill et al 2012).

    So here are some easy ideas for high protein snacks that you may wish to consider if struggling to reach your required protein targets for the day and/or are struggling with hunger on a diet:

    • Protein bars
    • Protein powders
    • Tuna
    • Yogurt
    • Beef jerky
    • String cheese

    All of the above contain high amounts of quality protein per serving & can even (if the serving is large enough) have you take advantage of stimulating MPS (Norton & Wilson 2009, Areta et al 2013)an EXTRA time throughout the day which you may not have had when snacking on skittles
  • 412 8 1 hour ago
  • Obligatory red telephone box London post ✔️🇬🇧 What an unforgettable 5 days in London with the @alphalete crew. The highlight was without a doubt yesterday’s event and meeting everyone that follows me on here in person. If I was to describe how I’m feeling in two words it would be grateful and motivated. Thanks again for all the love!
  • Obligatory red telephone box London post ✔️🇬🇧 What an unforgettable 5 days in London with the @alphalete crew. The highlight was without a doubt yesterday’s event and meeting everyone that follows me on here in person. If I was to describe how I’m feeling in two words it would be grateful and motivated. Thanks again for all the love!
  • 6,112 69 2 hours ago
  • Thoughts Become Things 💡

If you’re tall (above 6ft) just remember that filling out your frame Proportionately is going to take yearsss. I remember feeling so awkward and lanky  being like 6’2 at  15 and getting called Lanky pissed me off more than anything. But a mean it can be done:) we may not be there yet , but we’re all gonna make it 😉 
#transformation #bulk
  • Thoughts Become Things 💡

    If you’re tall (above 6ft) just remember that filling out your frame Proportionately is going to take yearsss. I remember feeling so awkward and lanky being like 6’2 at 15 and getting called Lanky pissed me off more than anything. But a mean it can be done:) we may not be there yet , but we’re all gonna make it 😉
    #transformation #bulk
  • 1,386 49 3 hours ago
  • It’s not a matter of whether or not you’re capable...
•
It’s a matter of whether or not you’re willing.
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Because as long as you’re willing to do what you say you want to do...you will always find a way to make it happen 🙂 #yeezyboost
  • It’s not a matter of whether or not you’re capable...

    It’s a matter of whether or not you’re willing.

    Because as long as you’re willing to do what you say you want to do...you will always find a way to make it happen 🙂 #yeezyboost
  • 428 15 2 hours ago

Latest Instagram Posts

  • 🔸Start Strong, Finish Stronger 🔸
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That’s exactly how the week at KO Fitness went 💪🏻 .
•Started with a walk up Australia’s highest mountain, Mt Kosciuszko - BEST BIRTHDAY EVER ⛰
•A cracker of a boxing session Monday 💥
•Tuesday & Thursday- Strength
•Saturday-Endurance in the fog.
Always great to see the efforts & determination everybody puts in in these sessions. Doing it only for themselves! .
There’s no judgment at KO Fitness. Wether your male/female, younger/older, fit/never exercised, shorts/trackies, to be honest no body cares enough to judge. We all do what we do & do our best & we do it for ourselves! ✨
.
That brings me to our ‘Photo of the Week’. There’s 2 & both include the same person. 1st, is on top of Kosciuszko with 2 drinks in hand (& a crazy Trainer), she also brought her husband for the walk! 2nd, training as a spotter. She’s been putting in that bit extra lately to make sure her training buddy is getting the most from her workout also. 🔸Support🔸no excuses🔸getting it done🔸enjoying the journey 🔸

That’s what it’s all about! Thanks Simone for being a fine example of my ambition at KO Fitness. You are inspiring those around you. Keep up the great work & enjoy your free session this week 💪🏻x
.
Please message Katrina if you would like to join any of our sessions & see why everyone loves training at KO Fitness.
.
#koteam #kofitness #bootcamp #hiit #boxfit #teamwork #grouphike #weekoffitness #workout #exercise #fitfam #featurephoto #wolumla #farsouthcoastnsw
  • 🔸Start Strong, Finish Stronger 🔸
    .
    That’s exactly how the week at KO Fitness went 💪🏻 .
    •Started with a walk up Australia’s highest mountain, Mt Kosciuszko - BEST BIRTHDAY EVER ⛰
    •A cracker of a boxing session Monday 💥
    •Tuesday & Thursday- Strength
    •Saturday-Endurance in the fog.
    Always great to see the efforts & determination everybody puts in in these sessions. Doing it only for themselves! .
    There’s no judgment at KO Fitness. Wether your male/female, younger/older, fit/never exercised, shorts/trackies, to be honest no body cares enough to judge. We all do what we do & do our best & we do it for ourselves! ✨
    .
    That brings me to our ‘Photo of the Week’. There’s 2 & both include the same person. 1st, is on top of Kosciuszko with 2 drinks in hand (& a crazy Trainer), she also brought her husband for the walk! 2nd, training as a spotter. She’s been putting in that bit extra lately to make sure her training buddy is getting the most from her workout also. 🔸Support🔸no excuses🔸getting it done🔸enjoying the journey 🔸

    That’s what it’s all about! Thanks Simone for being a fine example of my ambition at KO Fitness. You are inspiring those around you. Keep up the great work & enjoy your free session this week 💪🏻x
    .
    Please message Katrina if you would like to join any of our sessions & see why everyone loves training at KO Fitness.
    .
    #koteam #kofitness #bootcamp #hiit #boxfit #teamwork #grouphike #weekoffitness #workout #exercise #fitfam #featurephoto #wolumla #farsouthcoastnsw
  • 0 0 1 hour ago
  • ♈❤♍
  • ♈❤♍
  • 0 1 1 hour ago
  • A big fat day of rest, massage from @jonny_hands_ibb and 2 muffins later... new low weigh in 🤯
_
So here was the result this morning: exactly 1 week out from returning to the @2brospro_events stage. 98.8kg/217lbs with condition well and truly in place. I think we’re just where we need to be at this stage: lean, flat and depleted. But fucking HUNGRY to earn my place in the pro league 🌪
_
The muffins barely touched the sides in terms of filling me out (understandably, 80g carbs isn’t going to touch a 99kg frame), but it was very nice to feel human for all of 10 minutes last night 😅
_
Straight back to work today. A 680kcal morning walk, normal training day meals, drive back to London, pull session and post workout 15 mins cardio. Food prepped for tomorrow and final meal about to be had before I get my head down. Peak week is here baby. 🤪
  • A big fat day of rest, massage from @jonny_hands_ibb and 2 muffins later... new low weigh in 🤯
    _
    So here was the result this morning: exactly 1 week out from returning to the @2brospro_events stage. 98.8kg/217lbs with condition well and truly in place. I think we’re just where we need to be at this stage: lean, flat and depleted. But fucking HUNGRY to earn my place in the pro league 🌪
    _
    The muffins barely touched the sides in terms of filling me out (understandably, 80g carbs isn’t going to touch a 99kg frame), but it was very nice to feel human for all of 10 minutes last night 😅
    _
    Straight back to work today. A 680kcal morning walk, normal training day meals, drive back to London, pull session and post workout 15 mins cardio. Food prepped for tomorrow and final meal about to be had before I get my head down. Peak week is here baby. 🤪
  • 1 1 1 hour ago
  • After killing todays chest workout, I just had the sudden urge to do a 315 lb unbelted conventional deadlift without warming up cause well, the weight had been sitting there for over an hour untouched and the best way to unrack weights without a deadlift jack is to walk it to the guards...
.
And for those that think that pulling sumo (like @its.andrew.amaya 😂😂) is cheating, I can basically pull both sumo and conventional at the same weight, I just prefer sumo.
.
Now lets talk about proper gym etiquette.
☆Unrack your weights after you're done. No one wants to unrack 315 lbs on a barbell with no deadlift jack because you couldn't unrack it yourself.
☆Don't try and show someone up on a workout with a heavier weight if you didn't plan on doing that workout yourself that day.
☆Clean up your equipment especially if you can see your filthy sweat stains after your done with it.
☆Don't take someone's machine if they are clearly using it without permission and say that everyone can work in together (I got you @kadenscheer_34).
☆Don't sit on your phone for 20 minutes or use a bench for the purposes of putting your weights on it cause you are too lazy to bend down to pick them up.
☆Have some courtesy to not get in the way of others when they are working out. (I almost knocked the crap outta some girl with a dumbbell today because she thought it would be smart to get in my path of motion for my workout...)
.
Name some of your pet peeves at the gym.... go!
.
#bodybuilding #powerlifting #chestday #legday #deadlift #gainz #muscle #strength #exercise #workout #training #gym #gymlife #gymrat #gymshark #fit #fitness #fitnessmotivation #fitfam #fitspo #fitnessaddict #shredded #swole #physique #lifestyle #power #instafit #sunday #healthylifestyle #aesthetic
  • After killing todays chest workout, I just had the sudden urge to do a 315 lb unbelted conventional deadlift without warming up cause well, the weight had been sitting there for over an hour untouched and the best way to unrack weights without a deadlift jack is to walk it to the guards...
    .
    And for those that think that pulling sumo (like @its.andrew.amaya 😂😂) is cheating, I can basically pull both sumo and conventional at the same weight, I just prefer sumo.
    .
    Now lets talk about proper gym etiquette.
    ☆Unrack your weights after you're done. No one wants to unrack 315 lbs on a barbell with no deadlift jack because you couldn't unrack it yourself.
    ☆Don't try and show someone up on a workout with a heavier weight if you didn't plan on doing that workout yourself that day.
    ☆Clean up your equipment especially if you can see your filthy sweat stains after your done with it.
    ☆Don't take someone's machine if they are clearly using it without permission and say that everyone can work in together (I got you @kadenscheer_34).
    ☆Don't sit on your phone for 20 minutes or use a bench for the purposes of putting your weights on it cause you are too lazy to bend down to pick them up.
    ☆Have some courtesy to not get in the way of others when they are working out. (I almost knocked the crap outta some girl with a dumbbell today because she thought it would be smart to get in my path of motion for my workout...)
    .
    Name some of your pet peeves at the gym.... go!
    .
    #bodybuilding #powerlifting #chestday #legday #deadlift #gainz #muscle #strength #exercise #workout #training #gym #gymlife #gymrat #gymshark #fit #fitness #fitnessmotivation #fitfam #fitspo #fitnessaddict #shredded #swole #physique #lifestyle #power #instafit #sunday #healthylifestyle #aesthetic
  • 7 0 1 hour ago
  • As I increased my intensity in the gym and have become less obsessive about my macros everything else has fallen into place. Some times you’ve just got to ride the wave 🌊 🏄
  • As I increased my intensity in the gym and have become less obsessive about my macros everything else has fallen into place. Some times you’ve just got to ride the wave 🌊 🏄
  • 1 1 1 hour ago
  • Chiara Ferragni [👥: 334]
  • Chiara Ferragni [👥: 334]
  • 2 1 1 hour ago
  • A few clips from today’s session chest and shoulder session. The more time I spend lifting the more efficient in becoming at it. Remember the biggest guy doesn’t always look the best it’s about balance and symmetry when building an aesthetic physique. Work “everything” evenly
  • A few clips from today’s session chest and shoulder session. The more time I spend lifting the more efficient in becoming at it. Remember the biggest guy doesn’t always look the best it’s about balance and symmetry when building an aesthetic physique. Work “everything” evenly
  • 0 1 1 hour ago
  • KMA stage Krav Maga fine Aprile / CAGLIARI
  • KMA stage Krav Maga fine Aprile / CAGLIARI
  • 0 1 1 hour ago
  • Went on a beautiful hike today 🌤🍂
  • Went on a beautiful hike today 🌤🍂
  • 1 1 1 hour ago
  • 😈 L E G S 😈
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some simple but effective movements from a short but sweet leg day! @stumpfy_fit 💛
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1. Front squats 
2. Sumo deadlifts
3. Dumbbell hipthrust 
4. TRX single leg squats 
5. Me realizing I can do single leg squats w/o help 😆
.
hope everyone had a splendid weekend!! let’s start this week off STRONG 🙌🏼
  • 😈 L E G S 😈
    .
    some simple but effective movements from a short but sweet leg day! @stumpfy_fit 💛
    .
    1. Front squats
    2. Sumo deadlifts
    3. Dumbbell hipthrust
    4. TRX single leg squats
    5. Me realizing I can do single leg squats w/o help 😆
    .
    hope everyone had a splendid weekend!! let’s start this week off STRONG 🙌🏼
  • 12 1 1 hour ago
  • Happy Monday team!

Been looking for that little core burner to finish off a session or to have to just move a bit during your day. This ones for you!

As many sets as you want but maintaining the reps as below. Also ideally on a bench or bosu ball to add a bit more ROM and stability requirements. - 10 knee tucks
- 20 flutter kicks
- 10 Russian twists

#clydestyard
  • Happy Monday team!

    Been looking for that little core burner to finish off a session or to have to just move a bit during your day. This ones for you!

    As many sets as you want but maintaining the reps as below. Also ideally on a bench or bosu ball to add a bit more ROM and stability requirements. - 10 knee tucks
    - 20 flutter kicks
    - 10 Russian twists

    #clydestyard
  • 1 1 2 hours ago
  • Con tu alma gemela no tendrás problemas aunque si discusiones, pero todo en temas o situaciones superfluas. Y es que cuando has encontrado tu alma gemela mutuamente se colocan en su futuro y sus planes individuales pasan a ser de pareja y ellos dan inicio a planes en conjunto. Tu alma gemela a diferencia de tus antiguas relaciones llegará a darte paz, esperanza y crecimiento personal y espiritual, lo reconocerás pues el primer cambio vendrá de ti, ya que tú experimentarás cosas que nunca antes habías sentido y es que descubrir tu alma gemela también es descubrir una parte de tu alma que no conocías. Con tu alma gemela todo nace y todo fluye, los mimos, coqueteos y la sensualidad y sexualidad se vivirán a flor de piel, dejarás de lado todo y vivirás por ti para él por los dos. Tu alma gemela llegará a tu vida cuando tu le permitas entrar en tu alma y por fin entregues la llave que tan celosamente has guardado. Reconoce y reconócete. Y si todo indica que llegó a tu vida esa conexión cósmica y espiritual ámalo, ámate y bienvenido al 5 elemento. ¿Y tú, ya encontraste a tu alma gemela? 
Etiquétalo 
JP Coach .
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#me #coach #fun #travelphotography #like4like #workout #gym #travel # #tbt #summer #photography #photo #photooftheday #beautiful #art #happy #love #follow #followme #sun #fitness #food #model #travel #beauty #fun #smile #style #selfie #instagood #instalike #instadailyphoto
  • Con tu alma gemela no tendrás problemas aunque si discusiones, pero todo en temas o situaciones superfluas. Y es que cuando has encontrado tu alma gemela mutuamente se colocan en su futuro y sus planes individuales pasan a ser de pareja y ellos dan inicio a planes en conjunto. Tu alma gemela a diferencia de tus antiguas relaciones llegará a darte paz, esperanza y crecimiento personal y espiritual, lo reconocerás pues el primer cambio vendrá de ti, ya que tú experimentarás cosas que nunca antes habías sentido y es que descubrir tu alma gemela también es descubrir una parte de tu alma que no conocías. Con tu alma gemela todo nace y todo fluye, los mimos, coqueteos y la sensualidad y sexualidad se vivirán a flor de piel, dejarás de lado todo y vivirás por ti para él por los dos. Tu alma gemela llegará a tu vida cuando tu le permitas entrar en tu alma y por fin entregues la llave que tan celosamente has guardado. Reconoce y reconócete. Y si todo indica que llegó a tu vida esa conexión cósmica y espiritual ámalo, ámate y bienvenido al 5 elemento. ¿Y tú, ya encontraste a tu alma gemela?
    Etiquétalo
    JP Coach .
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    #me #coach #fun #travelphotography #like4like #workout #gym #travel # #tbt #summer #photography #photo #photooftheday #beautiful #art #happy #love #follow #followme #sun #fitness #food #model #travel #beauty #fun #smile #style #selfie #instagood #instalike #instadailyphoto
  • 26 1 4 hours ago
  • Which one?😱😱😱
  • Which one?😱😱😱
  • 20 1 4 hours ago
  • ~ Certains veulent que ça arrive, d'autres aimeraient que ça arrive et les autres font que ça arrive. ~ M. Jordan 
Bon Dimanche ensoleillé mes petits 🐯❤
  • ~ Certains veulent que ça arrive, d'autres aimeraient que ça arrive et les autres font que ça arrive. ~ M. Jordan
    Bon Dimanche ensoleillé mes petits 🐯❤
  • 35 2 12 hours ago
  • 💦💦💦BACK DAY💦💦💦.
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Reposted this again as insta cut my video short! 🤪.
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SWIPE ⬅️ & SAVE📲.
  • 💦💦💦BACK DAY💦💦💦.
    .
    Reposted this again as insta cut my video short! 🤪.
    .
    SWIPE ⬅️ & SAVE📲.
  • 26 2 23 March, 2019