Have you taken out that measuring tape recently? Every inch counts 👌🏻
2 3619 minutes ago
Gauging progress from 2017 to 2018.
Top is 2017 with 3 weeks left in the cut at 92.3kg and bottom is 2018 with 3 weeks left in the cut at 95.8kg.
16 days mores until 10k calorie challenge happens every day 🍕🍟🍦💯
How do you know if your burning more than you taking in?(fat loss)
How do you know if your taking in more than your burning?(gains)
Tracking calories was a big game changer for me when i wanted to gain weight...
are you eating your way towards your goals or away from them 🤔
1 81 hours ago
Muito azar de quem perder essa pessoa sensacional que eu sou
🔥EATING FOR YOUR GENOTYPE 🔥
One of the most exciting areas of nutrition research is into nutrigenomics, or the way that genetics impacts nutrition. Based on evidence that tailoring drug therapies to a person’s genetic profile, personalized genetic nutrition may be a tonic for lowering disease and obesity.
How Does It Work?
People have genetic differences, which are known as single nucleotide polymorphisms (SNPs) that occur through a person’s DNA. Each SNP represents a difference in a single DNA building block, called a nucleotide. Emerging research shows that distinct SNPs predict how a person will respond to certain foods and drugs. SNPs also impact our susceptibility to environmental toxins, such as allergens, and risk of developing certain diseases.
There are 6 different genotypes-
Tall and athletic, with a square jaw. Prone to inflammatory diseases such as allergies and rheumatoid arthritis. Blood type O.
Emotional temperament and usually have a high BMI. Often have a history of crash dieting and have problems with appetite regulation. Blood type O or B.
Naturally flexible and enthusiastic nature. Susceptible to bacterial infections. Blood type A and sometimes AB.
Muscular, adventurous and intelligent. Sensitive to caffeine and medications. Any blood type but often Rh-negative.
Charismatic and highly strung. Often age prematurely. Blood type A or AB.
Very tall or short. Quiet, optimistic and rational nature. Often have sensitive digestive systems. Blood type B or AB.
What keeps you motivated? One of the most asked questions I get from DM’s. .
Exercise for me was never about looking my best or being my leanest, or even my heaviest. Exercise always has and always will be for my head. The moment I feel I’m not enjoying exercise anymore, I’ll try and find something else that keeps me relatively fit and healthy. So many people associate exercise with the gym, and nothing else. Exercise can be anything from a hike, to a class, to a swim in the sea. Anything to get the endorphins going. I train when I’m angry and I train when I’m stressed, but I also train when I’m happy.
Sometimes I don’t want to do weights and that’s fine. Sometimes I’m too tired and don’t have time and I go for a walk instead. Learning how to push yourself and overcome challenges is one of the many benefits of exercise that you can apply to other areas in life - work, relationships, personal growth etc.
How many times have you heard “You’re the average of the five people you spend the most time with” ? .
You need to be your own motivation, but there are times you need a little boost from others, and that’s ok 🤗 Tag someone that keeps you motivated and organise to meet up with them within the next 7 days 🤗💙💕💖🌈
Are you a vegan?
Comment below if you think I missed any other sources out
Protein (PRO) plays a huge role for athletes, acting as a catalyst for adaptation (Tipton et al 2004). Diets high in PRO can aid in creating a positive PRO balance via elevated MPS & thus promote recovery, adaptation & anabolism (Helms et al 2014). The RDA for strength athletes has shown to be 1.2-2g/kg (Phillips 2012) (preferably >1.6kg) however can vary depending on energy availability & bf% (Mero et al 2010, Elia 1999). However, as vegans chose to omit many high-quality PRO sources from their diet, it can be difficult for them to achieve the above RDA. Therefore, as a vegan the optimisation of PRO intake requires careful attention to both the QUANTITY & QUALITY of PRO consumed (Phillips 2016).
Plant PRO are often incomplete, lacking key essential aminos & typically contain less BCAAs than animal PRO (Campbell et al 2007). As a result, plant PRO won’t stimulate as much of an anabolic response as animal ones (Wilkinson et al 2007) HOWEVER studies do show that when consuming a greater amount of plant PRO per sitting or combining multiple plant PRO to provide all of the essential aminos, plant PRO can still stimulate MPS to a similar degree as animal ones (Gorissen et al 2016). As a vegan, the main amino acid you therefore need to prioritise is leucine as it has shown to be the MAIN trigger of MPS, playing a large (if not main) role in promoting recovery & adaptation from exercise (Kimball & Jefferson2006) & foods such as beans, legumes are both rich sources of it. Finally supplements such as vegan PRO powders & BCAAs can aid vegan athletes who find achieving sufficient PRO via wholefoods difficult/inconvenient.
Though understudied there is emerging data supporting the efficacy of vegan PRO powders for improving recovery & hypertrophy from resistance training (Joy et al 2013). BCAAs can also be a great supplement to supply the required leucine to stimulate MPS (Atherton et al 2008) & further aid in enhancing recovery (Shimomura et al 2010) & augmenting rates of hypertrophy (Ispoglou et al 2011). See pic for some examples of high PRO, vegan friendly foods taken from the USDA.
117 33094 days ago
Do you struggle to lose fat?
Having already done a post on good food choices for fat loss (even M & M’s), today I want to digress & talk MICROnutrients & why they are important for us “athletes” (lol I know the pic hasn’t got anything to do with the caption but I wanted to provide you with some NEW content). So, why are micronutrients important for us lifters? Well, here is an excerpt by Maughan (1999) giving a brief overview as to the MAJOR (obviously they have more than just 1 role) biological functions of certain vitamins & minerals for exercise.
• Vit A = antioxidant function
• Vit B1 = carbohydrate metabolism
• Vit B2 = mitochondrial electron transport
• Vit B3 = multiple metabolic pathways (as NAD and NADP)
• Vit B12 = amino acid synthesis
• Vit C = antioxidant, catecholamine synthesis, tissue repair
• Vit D = calcium homeostasis
• Vit E = antioxidant prevention of free radical damage
• Zinc = cofactor in many enzyme reactions with many other roles, including promotion of tissue repair processes.
• Iodine = essential for synthesis of the thyroid hormones thyroxine (T4) & tri-iodothyronine (T3)
• Magnesium = regulation of energy & calcium metabolism, maintenance of electrical gradients across nerve & muscle cell membranes & aids in reducing exercise-induced muscle cramps.
• Iron = transport of oxygen from the lungs to the tissues where it’s required.
• Calcium = maintenance of bones & teeth & regulation of muscle contraction.
If you want a full spec of the more detailed roles of the aforementioned (and more) then copy & paste this following link into google which will bring you to a great article by Rodriguez et al (2010).
However, it’s safe to say from the above that if you are filling all your kcals in from junk & are severely micro nutrient deficient then you are definitely missing out on some health/performance/metabolic gainzz.
P.S. New YouTube vid hopefully ready for tomorrow so stay tuned (SERIOUSLY).Y’all can’t even guess what I have in store for you 🔥
Great weekend spent with the best people, especially my sister who came home from London for the weekend ❤️ •
Skirt & top are both from @nakdfashion collection use code ‘niamh_dorgan20’ for 20% off💰
12 5138 hours ago
This product uses the Instagram API but is not endorsed or certified by Instagram. All Instagram™ logos and trademarks displayed on this application are property of Instagram