Deadlifts from yesterday's pull session. Did 4 sets of 6 paused conventional deadlift @225lbs then moved on to snatch grip deadlifts for 2 sets of 6.
I use snatch snatch grip deadlift as a deficit deadlift to help me recruit more leg & hip drive as it forces me to go lower while my grip is widen. It also helps me to engage my upper lats more as they are now closer to the bar and wider grip also pulls the scapula out.
First time trying this ice cream 🍦from Halo Top. Tastes great, has that rich creamy almond taste I got to enjoy with no guilt as I'm still in a deficit 😋
20 net carbs
Had to try this @themacrodiabetic
So this weekend I relaxed my diet a little, my deadlifts on Friday felt so heavy and I felt so so hungry last week - I'm never hungry that it was making me a little miserable despite my week at work being utterly amazing. So I ate some comfort food, lots of carbs and I feel a 1000 times better! Although when I get leaner and increase cardio you can always see that frontal head vein! I will have one more week and then come out of deficit. I might not have progressed as I'd wanted but I'm happy still with my shape.. I looked in the mirror as I came into my room and for a moment though fuck woman you'd have dreamt about looking like this after three kids a few years ago take pride in the here and now.. not always for the gains your yet to make or the pounds you want to lose. Appreciate your awesomeness in the here and now 💪🏻🙌🏻👌🏻 #instafit#proud#mum#selflove#muscles#image#appreciate#igdaily#sundayvibes#personaltrainer#deficit#bodypositive#bodybuilding#fitness#wellbeing
✨GAME FACE ✨
So yesterday I trained arms, thoroughly enjoyed 💪🏼.
However, I also decided to test squats to see where I'm at ... two weeks ago (when I was eating everything I wanted, no restrictions) I was doing 5X5 of 67.5kg ... yesterday I could just about lift 62.5kg for two reps ... Only 5kg difference but still disappointed with how weak I felt. •
I feel like I have been in too much of a deficit in the past few weeks so I'm increasing my calories again to try and build some more muscle 😁.
Just been and stocked myself up with some @greggs_official doughnuts and some choccy to devour later this evening! 😋✨
Checking in with the progress pics. Weighed 118.8 this morning. Progress is happening at snail speed bc I’ve been eating a lot more calories (while still in a small deficit) pretty much eating in only a 200 calorie deficit a day in average. Mentally I need this because the low calorie days really take a toll on me mentally but then at the same time I’m battling with the mental challenge of slow progress - which is more draining 🤔 the good thing is I’ve decided to take my cut through winter because who the hell wants to leave the house at 5am for the gym in the dead of winter. Continuing my cut through winter not only gives me that additional time to lose without stress, but it also will allow me to enjoy my summer more bc more calories and more activities in the summer anyway.
If you are in a 500 calorie deficit per day (for arguments sake) and you eat "clean" Monday to Friday and are consuming 500 less per day, every day then you will lose weight, however.. if on the weekend when you stop eating "clean", Your overall weekly deficit will will be messed up because you have a fry up, and dominos on Saturday and then a fry up and Chinese on Sunday!
Be smart, plan your meals.
If you know your going to consume more calories on a particular day, consume less the days leading up to it.
Meaning your weekly deficit will decrease equaling fat loss.
Have a great weekend people. .
Adoro questa pagina e molte dovrebbero dare un occhio! Io ho fatto il reset e adesso sono al terzo ed ultimo taglio con l'obiettivo stavolta di arrivare almeno a 2800 calorie ( volta scorsa sono arrivata a 2466 e 404 g di carboidrati). Al di là della pagina in sè, leggete e leggete tanto ad esempio sulla dieta flessibile ( che non significa mangio continuamente junk food), sulla reverse diet e sperimentate! #fitnessalfemminile#workout#dietaflessibile#macros#macro#massamuscolare#deficit#leggete#cultura#iifym#iifymdiet#reversediet ps: io non seguo il suo allenamento e non sono seguita da lui ma è molto interessante da seguire. Pps: diffidate da chi vi vende prodotti miracolosi perché non esistono! Ci vuole allenamento, costanza e mangiare bene che non significa fare la fame o eliminare i carboidrati (fondamentali al pari di grassi e proteine)
Why I use deficits deadlifts? 🤔 My first proper plateau was the 4 plate (180kg) deadlift. Every time I walked up to the bar I could never budge it. I knew I had the strength and it showed when I finally was able to pull it cleanly. I did it belt-less with no chalk and the day before I hit a massive squat volume pr. My problem was the mental state of just saying "fuck it" and pulling the weight. Deficits help me train my explosive ability off the floor. This targets my weaknesses and helped me get over the hurdle. It gave me the confidence to drive hard and when I felt I had broken the weight off the floor I knew this milestone wouldn't haunt me no more.
After 15+ years of training it's hard to measure my "gains" in a linear fashion (I miss those days!). The improvements to my physique/strength are incremental, slow and almost imperceptible. One goal has been to develop the outer and lower "sweep" of my chest and from this side-by-side (right pic from March and left from this morning) the change is showing, if subtle. Maybe with less fat it would be more noticeable, but I'm satisfied with the improvement. #progresspic
✅The optimal composition of diet remains a controversial topic, but we can sort it out quite simply by reference to one question:
👉🏼What is the effect on energy balance?
✅Energy balance is complex, involving psycho-social-environmental factors, satiety mechanisms, and factors influencing energy expenditure.
👉🏼The question is, what diet characteristics influence these parameters overall to tip the scales toward negative balance for weight loss?
✅Protein first and foremost for its impact on satiety and appetite regulation, and thermogenesis. But protein also influences the psycho-social aspect, as protein dampens down the brain regions associated with "hedonic" eating. Win for avoiding overeating. Lean animal sources are best as they have higher protein to lower calorie ratio.
✅Fibre comes next, for having direct satiating mechanisms and forming part of food matrix which provide bulk and volume to the diet.
✅The balance of fats and carbs is essential irrelevant. Substrate oxidation may differ, but absolute fat loss does not.
✅This means that if eating low carb, high fat is a composition which allows you sustain energy intake < expenditure, then the composition works (for you, no dogma here thank you). Conversely, if eating higher fat makes you prone to "passive overconsumption" (spooning PB from the jar), then the composition is a problem.
✅It means that if eating low carb makes you want to take down Dunkin' Donuts, then that composition is not working for you. Put down the nut butter and eat some carbs.
✅This also applies to "just eating healthy." If the composition of "healthy" foods tips you into positive energy balance and weight gain, how "healthy" is it?
✅Similarly, there's nothing wrong with moderate alcohol (yes, a macronutrient) in the context of neutral or negative energy balance. But 6 pints of a Friday and Saturday? It's not your diet that needs sorting.
✅The bottom line is that the composition of diet is relevant only insofar as it dictates energy balance. It's not about "good" or "bad". It's about a hierarchy of priorities:
Please excuse my adorable my #morning face 😊 Its 6am & I have no idea the last time I was awake this early but ᗯᕼᗩTEᐯ 😴Definitely feels like "sʟᴏᴡ ᴀɴᴅ sᴛᴇᴀᴅʏ" seems to be the #catchphrase of this #prep 😂 Believe me, my 🅟🅡🅔🅟 🅑🅡🅐🅘🅝 screams at me to lift for an extra hour, force myself to do more #cardio than prescribed & drive my body into a higher #deficit to mentally feel like #fatburning & getting leaner will happen faster. But Please HEAR ME when I say, t͟h͟a͟t͟'s͟ n͟o͟t͟ t͟h͟e͟ w͟a͟y͟ i͟t͟ w͟o͟r͟k͟s͟. I have to remind myself over and over of that EXACT TRUE STATEMENT. Your body won't respond if you force yourself too deep into a caloric deficit. In fact☝🏼the complete opposite will probably occur & #fatloss will begin to stall or even come to a complete halt. Body fat can actually start to increase due to your body thinking you're actually starving & begin to take measures to protect itself; I.E. Storage mode & your body begins to reserve EVERYTHING you #eat instead of accomplishing your #goals of using fat for energy & joining us in ᒪEᗩᑎ TOᗯᑎ #knowlegebomb#thankscoach
There are other ways to make an exercise more challenging than always increasing weight. Increasing range of motion (within the limits of your body) can be a great way to progress an exercise, increase mobility, and build more strength and muscle. Here Emma is doing a split squat on two aerobic steps to increase the range of motion. As always, be strict with your technique and only go as far as what you can control.
Surplus of 3000 calories (lean bulk) left. To deficit of 2500 calories (mini cut) right. Be in control of your physique. Tracking your food and intuitive eating makes being in a caloric deficit easy. There's a 10lb difference in weight from each picture. 185(left) to 175(right). You don't want your trainer to look like they need a trainer do you? Contact me if you want help with your macros!
'All is not bleak for the Indian current account deficit.' Read the full article titled 'Understanding the play of India's current account deficit' at www.qrius.com
Author: Indraneel Pinnamshetty
Featured image: Visual Hunt