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Acquiring my winter fluff, right now at 216-217lbs 🤗 (with a little bit of structure tool because this is Instagram 😜)
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3400cals a day and guesstimating a lot of pizza lately 👀 working my way up slowly at ~1% BW per month 📈 (...if you don’t have toothpaste on your bathroom mirror, then you’re not brushing hard enough 🤷‍♀️)
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Who else is fluffing up for the winter? ...and the first half of 2019 😈
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#aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #beavisionary #gymshark #bulking #bulkingseason
106 6,002 13 hours ago
Acquiring my winter fluff, right now at 216-217lbs 🤗 (with a little bit of structure tool because this is instagram 😜)
➖➖➖➖➖➖➖➖➖➖➖➖➖➖
3400cals a day and guesstimating a lot of pizza lately 👀 working my way up slowly at ~1% bw per month 📈 (...if you don’t have toothpaste on your bathroom mirror, then you’re not brushing hard enough 🤷‍♀️)
➖➖➖➖➖➖➖➖➖➖➖➖➖➖
who else is fluffing up for the winter? ...and the first half of 2019 😈
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#aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #beavisionary #gymshark #bulking #bulkingseason
Leg day used to be my least favorite one. Now I’m looking forward to it all week 🙌🏼
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Here are some of my favorite movements for building strong and athletic legs !
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• single dumbbell front squats with elevated heels
• barbell squats
• overhead barbell squats
• bench step-ups with 2 dumbbells
• seated machine quad extensions
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• on the very last video is a phenomenal hips mobility sequence that can help you to improve joints flexibility and strength, which will allow you to increase range of motion in all movements and prevent yourself from getting injured.
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Save this post and incorporate these movements into your own arsenal! If you want to master form of all these moves and get a structure and ideas for workouts - join me in my app (link in my instagram bio). There I share my craft, my burning passion to natural bodybuilding with all that it implies. All muscle groups covered, sets, reps, tempos, rest periods, warmups, cool downs... all you need to know and do in order to become a more conscious athlete !
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Stay natural and #shredded365 🙏🏻😉
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🎵 @oliver_huntemann - “Rotlicht”
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#naturalbodybuilding #onlinefitnesscoach #onlinecoach #onlinefitnesscoaching #legsworkout #squats #lunges #overheadsquat #gobletsquats #legstraining #glutesworkout #quadsworkout #hamstringworkout
65 4,739 17 hours ago
Leg day used to be my least favorite one. now i’m looking forward to it all week 🙌🏼
-
here are some of my favorite movements for building strong and athletic legs !
-
• single dumbbell front squats with elevated heels
• barbell squats
• overhead barbell squats
• bench step-ups with 2 dumbbells
• seated machine quad extensions
-
• on the very last video is a phenomenal hips mobility sequence that can help you to improve joints flexibility and strength, which will allow you to increase range of motion in all movements and prevent yourself from getting injured.
-
save this post and incorporate these movements into your own arsenal! if you want to master form of all these moves and get a structure and ideas for workouts - join me in my app (link in my instagram bio). there i share my craft, my burning passion to natural bodybuilding with all that it implies. all muscle groups covered, sets, reps, tempos, rest periods, warmups, cool downs... all you need to know and do in order to become a more conscious athlete !
-
stay natural and #shredded365 🙏🏻😉
-
🎵 @oliver_huntemann - “rotlicht”
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#naturalbodybuilding #onlinefitnesscoach #onlinecoach #onlinefitnesscoaching #legsworkout #squats #lunges #overheadsquat #gobletsquats #legstraining #glutesworkout #quadsworkout #hamstringworkout
#naturalbodybuilding #zerosteroid
181 10,086 23 hours ago
Talk less ! Do more ! .
▪️Transformation 2008 - 2018▪️
323 15,500 Yesterday
Talk less ! do more ! .
▪️transformation 2008 - 2018▪️
Current physique update 75kg, 175cm lifetime natural, should I bulk or cut what do you think?
123 3,453 43 minutes ago
Current physique update 75kg, 175cm lifetime natural, should i bulk or cut what do you think?
Вперёд, к светлому будущему, товарищи! 😂😂
#fitness #fit #getfit #fitnessmotivation #naturalbodybuilding #aesthetic #healthyliving #healthy #good #future #powerful #strong #athlete
34 2,542 22 hours ago
Вперёд, к светлому будущему, товарищи! 😂😂
#fitness #fit #getfit #fitnessmotivation #naturalbodybuilding #aesthetic #healthyliving #healthy #good #future #powerful #strong #athlete
Good people inspire themselves but great people inspire others#naturalbodybuilding#back#shredded#fitnessmotivation
15 3,047 6 hours ago
Good people inspire themselves but great people inspire others#naturalbodybuilding#back#shredded#fitnessmotivation
Watch us battle it out as we represent USA 🇺🇸 on the WNBF World stage! You can watch the prejudging starting at 8:30 at watchmecompete.com .
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I’m hyped!
57 3,006 23 hours ago
Watch us battle it out as we represent usa 🇺🇸 on the wnbf world stage! you can watch the prejudging starting at 8:30 at watchmecompete.com .
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i’m hyped!
All medals in WNBF World Cup:
Mattia Zanutto 3rd place banthamweight
Matteo Petrucci 2nd place lightweight
Babacar Niang 1st place middleweight and overall
Alessia Ferrari 2nd place bikini tall
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#bodybuilding #bodybuilder #naturalbodybuilding #biceps #gymaddicts #back #backmuscles #musculacao #muscles #gymbeast #natural #doublebiceps #wnbf #muscle #wnbf #naturalbodybuilding
20 637 5 hours ago
All medals in wnbf world cup:
mattia zanutto 3rd place banthamweight
matteo petrucci 2nd place lightweight
babacar niang 1st place middleweight and overall
alessia ferrari 2nd place bikini tall
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#bodybuilding #bodybuilder #naturalbodybuilding #biceps #gymaddicts #back #backmuscles #musculacao #muscles #gymbeast #natural #doublebiceps #wnbf #muscle #wnbf #naturalbodybuilding

@mike_kut_

mike_kut_
💪🏽 Still working... D -14 before the come back 💪🏽
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#ifbb#fallow#beastmode#bodybulding#body#sports#shredded#mensphysi..que#abs#gymlife#gym#gain#instagood#instalike#fitness#fashionblogger#naturalbodybuilding#progress#nopainnogain#classicphysique#gymmemesofficial#bodybuildingnation#instagrambodybuilding#titanphysiques#shredded_academy#sportnutritionbxl#generationironofficiel#basicfit#cute#love
0 1 in a minute
💪🏽 still working... d -14 before the come back 💪🏽
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#ifbb#fallow#beastmode#bodybulding#body#sports#shredded#mensphysi..que#abs#gymlife#gym#gain#instagood#instalike#fitness#fashionblogger#naturalbodybuilding#progress#nopainnogain#classicphysique#gymmemesofficial#bodybuildingnation#instagrambodybuilding#titanphysiques#shredded_academy#sportnutritionbxl#generationironofficiel#basicfit#cute#love

@lea_fuchs_

lea_fuchs_
Have you ever worried about what happens if you have to take a break from the gym?⁣
⁣
Unfortunately the truth is that if you do take a long enough break from lifting, you WILL lose muscle/strength. Research has shown that by only taking a week off  an 11% decrease in type II muscle fiber size can be caused. In case you’re fully immobilized you can even lose up to 1 kg of lean muscle mass in just 10 days.⁣
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However, luckily this decrease in size is mainly due to glycogen (a kind of carb stored in muscle) & water depletion. Glycogen & water can significantly increase muscle volume, so if those stores get depleted it causes muscle volume to shrink by about 10% over the course of a month & make your muscles appear much smaller.⁣
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To actually lose muscle it takes much longer than most of you probably think: muscle loss doesn’t usually begin until after 2-3 weeks of complete detraining (no weightlifting/any other exercise).⁣
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BUT, after 4-6 weeks the chances of muscle loss increase drastically. The good news is though that you’ll also rebuild muscle much faster than it took to gain it initially thanks to muscle memory. But this assumes that you aren’t taking longer breaks too often & that you’re eating enough calories/protein. Your energy balance & macronutrient intake can have a significant impact on your ability to maintain muscle mass. If you’re in a calorie deficit & not eating enough protein, you’ll lose muscle.⁣
⁣
➡️3 tips on how to maintain muscle mass:⁣
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1) Eat enough calories to maintain your weight.⁣
2) Eat enough protein (about 1.8-2.6g/kg or 0.8-1.1g/lb)⁣
3) Maintain activity levels: Strength training isn’t the only kind of exercise that can maintain muscle mass: daily activities like walking or even carrying groceries provide a greater muscle building stimulus than you might realize.⁣
⁣
➡️Key Take-aways:⁣
⁣
1) If you take 1-2 weeks off, you probably won’t lose strength/muscle mass.⁣
2) If you take more than 3 weeks off, you’ll lose at least some strength/muscle but you’ll regain it quickly when you start lifting again.⁣
3) It doesn’t take much to maintain your muscle mass: aim for 1-2 full body workouts/sessions a week.

Happy Sunday loves!!☀️😙
1 3 in a minute
Have you ever worried about what happens if you have to take a break from the gym?⁣

unfortunately the truth is that if you do take a long enough break from lifting, you will lose muscle/strength. research has shown that by only taking a week off an 11% decrease in type ii muscle fiber size can be caused. in case you’re fully immobilized you can even lose up to 1 kg of lean muscle mass in just 10 days.⁣

however, luckily this decrease in size is mainly due to glycogen (a kind of carb stored in muscle) & water depletion. glycogen & water can significantly increase muscle volume, so if those stores get depleted it causes muscle volume to shrink by about 10% over the course of a month & make your muscles appear much smaller.⁣

to actually lose muscle it takes much longer than most of you probably think: muscle loss doesn’t usually begin until after 2-3 weeks of complete detraining (no weightlifting/any other exercise).⁣

but, after 4-6 weeks the chances of muscle loss increase drastically. the good news is though that you’ll also rebuild muscle much faster than it took to gain it initially thanks to muscle memory. but this assumes that you aren’t taking longer breaks too often & that you’re eating enough calories/protein. your energy balance & macronutrient intake can have a significant impact on your ability to maintain muscle mass. if you’re in a calorie deficit & not eating enough protein, you’ll lose muscle.⁣

➡️3 tips on how to maintain muscle mass:⁣

1) eat enough calories to maintain your weight.⁣
2) eat enough protein (about 1.8-2.6g/kg or 0.8-1.1g/lb)⁣
3) maintain activity levels: strength training isn’t the only kind of exercise that can maintain muscle mass: daily activities like walking or even carrying groceries provide a greater muscle building stimulus than you might realize.⁣

➡️key take-aways:⁣

1) if you take 1-2 weeks off, you probably won’t lose strength/muscle mass.⁣
2) if you take more than 3 weeks off, you’ll lose at least some strength/muscle but you’ll regain it quickly when you start lifting again.⁣
3) it doesn’t take much to maintain your muscle mass: aim for 1-2 full body workouts/sessions a week.

happy sunday loves!!☀️😙

@ironwarriordru

ironwarriordru
All my meals prepped at @lean_feast  #fitfam#fit#cleaneating#lean#leanfeast#cleaneating#fitspo#shreds#lightheavyweight#naturalbodybuilding
0 1 in a minute
All my meals prepped at @lean_feast #fitfam#fit#cleaneating#lean#leanfeast#cleaneating#fitspo#shreds#lightheavyweight#naturalbodybuilding

@streaky_yates_

streaky_yates_
And then “POOF” just like that. 7 months of #offseason is now coming to an end -158.2 lbs and feel this is a pretty good starting point 🔥😈🤘🏼😏🦄 let’s hit the Check list right quick before we start—-mental health sound ✔️hair did. ✔️Weight gained. ✔️weaknesses worked on the daily ✔️ eating in a surplus ✔️hormones balanced✔️ — looks good to me 😬 NOW WE SHRED!!!!!! So freaking pumped to see what’s under this winter coat 😈🔥💪 lets go @corry_mac_rise put me in coach I’m ready to play ball 🤘🏼😈 #HippoQUADAMUS #TinyTank #powerlifter #figuretobodybuilder #enhancednrg #nofilter #purplehair #unicornstrong #quads #legday #glutes #earnednotgiven #builtnotbought #naturalbodybuilding #womensbodybuilding #npcwpd #athlete #coach #recovery #carbs #competitionprep #GRATITUDE
0 1 in a minute
And then “poof” just like that. 7 months of #offseason is now coming to an end -158.2 lbs and feel this is a pretty good starting point 🔥😈🤘🏼😏🦄 let’s hit the check list right quick before we start—-mental health sound ✔️hair did. ✔️weight gained. ✔️weaknesses worked on the daily ✔️ eating in a surplus ✔️hormones balanced✔️ — looks good to me 😬 now we shred!!!!!! so freaking pumped to see what’s under this winter coat 😈🔥💪 lets go @corry_mac_rise put me in coach i’m ready to play ball 🤘🏼😈 #hippoquadamus #tinytank #powerlifter #figuretobodybuilder #enhancednrg #nofilter #purplehair #unicornstrong #quads #legday #glutes #earnednotgiven #builtnotbought #naturalbodybuilding #womensbodybuilding #npcwpd #athlete #coach #recovery #carbs #competitionprep #gratitude

@pablu99

pablu99
El camino es duro, si el camino es facil es porque no estas haciendo del todo bien las cosas.

#gym#fitness#gymspiration#fitnessgoals#gymtransformation#workout#gymfit#2019#fitnessphysique#gymmotivation#nopainnogain#mensphysique#fitnesslife#gymshark#gymstyle#fitnessblog#athlete#natty#motivaciongym#gains#motivation#naturalbodybuilding#nutrition#fitstagram#gymaddict#gymgoals
0 18 2 minutes ago
El camino es duro, si el camino es facil es porque no estas haciendo del todo bien las cosas.

#gym#fitness#gymspiration#fitnessgoals#gymtransformation#workout#gymfit#2019#fitnessphysique#gymmotivation#nopainnogain#mensphysique#fitnesslife#gymshark#gymstyle#fitnessblog#athlete#natty#motivaciongym#gains#motivation#naturalbodybuilding#nutrition#fitstagram#gymaddict#gymgoals

@mathfitness2018

mathfitness2018
Hi guys 
My first client was myself !
I remember when I took this picture I thought
13 75 7 hours ago
Hi guys
my first client was myself !
i remember when i took this picture i thought "no it is not me on the mirror", after this moment i knew what i would like to become ! more healthy, have a better shap, be stronger,be more confident!
when you know where you want to go, the way to get there is easier !
reach your goal !

#transformation #physicaltransformation #beforeandafter #motivation #fitnessaddicts #instafit #puregym #puregymwaterfront #personaltrainer #l4l #like4likes #follow4followback #f4f #beforeandafterweightloss #muscles #6pack #6packabs #change #fitboy #fitman #fitnessmotivation #fitness #changement #💪 #👌 #dontgiveup #hardwork #hardtraining #natural #naturalbodybuilding

@niclas.lifts

niclas.lifts
The Importance of evaluating your technique on a regular basis ☝🏼
If you swipe to the right, you will see me squatting @ DAS GYM (@intelligentstrength ) 🇦🇹 I wasn’t happy at all with my performance and especially not with my technique. I immediately knew what was the cause. However, it really pissed me off and messed with my head 😤
Yesterday I had the opportunity to work on my mistakes. As I already said, I immediately knew what caused the bad performance last week and knew on which factors I had to focus more so on. Everything felt smoothly again and I was pretty happy with 72,5kg for 9/8/7 @ 2RIR 💯
1 11 4 minutes ago
The importance of evaluating your technique on a regular basis ☝🏼
if you swipe to the right, you will see me squatting @ das gym (@ intelligentstrength ) 🇦🇹 i wasn’t happy at all with my performance and especially not with my technique. i immediately knew what was the cause. however, it really p****d me off and messed with my head 😤
yesterday i had the opportunity to work on my mistakes. as i already said, i immediately knew what caused the bad performance last week and knew on which factors i had to focus more so on. everything felt smoothly again and i was pretty happy with 72,5kg for 9/8/7 @ 2rir 💯

@kelvinpena_

kelvinpena_
All I truly ask for and what I’m working for is just to live my life the way I want to, with the love ones by my side, friends , family, girlfriend etc.. in time everything will pay off. I just know that I got to keep moving forward no matter what!! 🙏🏻🙏🏻🔥🔥🔥.
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#fitness #god #fitnessmodel #fitfam #instafitness #bodybuilding #muscles #shredded #ripped #diet #nutrition #gym #fitnessmotivation #fit #entrepreneur #fitnessjourney #motivation #aesthetics #becomebetter #photoshoot #beastmode #workout #gainz #gymlife #fitnessmodel #inspiration #bodybuildingmotivation #instafitness #naturalbodybuilding #instadaily #model #photography
0 13 4 minutes ago
All i truly ask for and what i’m working for is just to live my life the way i want to, with the love ones by my side, friends , family, girlfriend etc.. in time everything will pay off. i just know that i got to keep moving forward no matter what!! 🙏🏻🙏🏻🔥🔥🔥.




#fitness #god #fitnessmodel #fitfam #instafitness #bodybuilding #muscles #shredded #ripped #diet #nutrition #gym #fitnessmotivation #fit #entrepreneur #fitnessjourney #motivation #aesthetics #becomebetter #photoshoot #beastmode #workout #gainz #gymlife #fitnessmodel #inspiration #bodybuildingmotivation #instafitness #naturalbodybuilding #instadaily #model #photography

@therealfitt

therealfitt
Any guesses to what I’m using this for?
1 10 5 minutes ago
Any guesses to what i’m using this for?

@wegendary

wegendary
Leg day❗️Time to get underneath a bar and go for brrokee🏋🏾‍♂️ is it just me that most looks forward to squats when it’s leg day 🤔 🔸
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📸@zeph.film 🔸
I|—WEGENDARY—|I
2 33 1 hour ago
Leg day❗️time to get underneath a bar and go for brrokee🏋🏾‍♂️ is it just me that most looks forward to squats when it’s leg day 🤔 🔸
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📸@zeph.film 🔸
i|—wegendary—|i

@art_michael_bennett_1028

art_michael_bennett_1028
I'm just unbelievable grateful man,just the mere fact of having a functioning body is truly amazing and being in a place where I'm constantly improving is also amazing.I've gotten to a point in my life where all my choices are aligned with my goals and as a direct result of that I've become competent and driven enough to become dominant in the future hierarchies of my careers in fitness and natural Bodybuilding. #naturalbodybuilding
0 1 9 minutes ago
I'm just unbelievable grateful man,just the mere fact of having a functioning body is truly amazing and being in a place where i'm constantly improving is also amazing.i've gotten to a point in my life where all my choices are aligned with my goals and as a direct result of that i've become competent and driven enough to become dominant in the future hierarchies of my careers in fitness and natural bodybuilding. #naturalbodybuilding

@saharatsang

saharatsang
Si el plan no funciona , cambia el plan pero no cambies la meta 😋 #amorparatodos  Feliz domingo
10 128 10 minutes ago
Si el plan no funciona , cambia el plan pero no cambies la meta 😋 #amorparatodos feliz domingo