#irishfitfam

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its_martynagut. Happy Sunday✨ Very productive start to the week ✅ and yes although man

Happy Sunday✨ Very productive start to the week ✅ and yes although many people take Sundays as their chill day I like to begin my week there 👉🏻 It’s when I have the most time & want to be as productive as I can to ensure the rest of the week is less stressful and I am super prepared 🤗. . So what do I do to set myself up for a successful week? 1️⃣Meal prep - plan to prepare or prepare to fail 🔑I prep my lunch and dinner for the next 3 days (look out for what I eat in a day post) and I’ll prep throughout the week as needed! With working full time, training & educating myself this saves me time + money! And I’m happy to know what is going into my body 🤗 2️⃣Schedule - this is where I look at my planner and fill in any event that are coming up and what is happening out throughout the week✅ This is where I can see when I can train, when I will have time to meet with friends etc. 3️⃣Train and/or record workout videos - whether I’m training or having an active rest day I like to create content for you guys! 👀 4️⃣Get myself ready for the next day - this is where my night time routine comes into play (if you would like me to do a post on that let me know 🙌🏻) I get my work clothes ready + pack my gym clothes and bag

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smurray_32. Favourite high protein snack?👇🏼
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Lets talk protein needs
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Favourite high protein snack?👇🏼 ➖ Lets talk protein needs . . . . .
On a bulk: When in a surplus or at maintenance, intakes as low as 1.2g/kg have shown to be suffice to still allow for adaptations from training (Phillips 2006) however higher intakes (>1.6g) are usually still advised (Herda et al 2013, Morton et al 2017). Why? Studies have shown that a dose of ~3g leucine/meal is required to fully saturate the mTOR signalling pathway & trigger MPS (Norton & Wilson 2009). Therefore, as kcals are much higher when bulking than when cutting, trace proteins found in carbs and/or fats will start contributing sig. more to your daily protein total. PROBLEM, these sources are often low in leucine thus by having a low PROTEIN intake of 1.2g/kg along with a high CALORIE intake, you may struggle to stimulate MPS effectively at each meal & hence higher intakes may be more practical. Example: Studies show a dose of ~30–40g QUALITY protein/meal be required to supply the aforementioned 3g leucine (Phillips & Van Loon 2011). However, if bulking on high carbs/fats, when consuming a meal, you may already have 10+g protein coming from leucine deficient sources (trace proteins) thus having to limit the amount of your QUALITY protein source used  at that meal just to stay on track in achieving your DAILY total. Result? Potentially missing out on maximising the MPS response at that meal. NOT GOOD & hence higher intakes may be more practical.
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When cutting: Studies have shown that requirements vary depending on energy availability ie. increase in a deficit & vice versa (Mero et al 2010). Therefore, when cutting, intakes of 1.2g are not advised as studies have shown that MINIMUM intakes of 2-3g/kg are required to preserve muscle mass (Helms et al 2013). Furthermore, requirements are higher for leaner individuals vs those with higher bf% (Elia 1999) thus the leaner you get during your cut, the higher your protein requirements will be. Finally, as the most satiating of the 3 macronutrients (Paddon Jones et al 2008) higher intakes are of additional benefit when cutting for those with large appetites as they will make sustaining the required kcal deficit to lose fat a bit easier

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tea.to.triceps. Let me know do you prefer this layout for a full day of eating, or my

Let me know do you prefer this layout for a full day of eating, or my usual collage-style layout! Thought this one might be good to communicate a few noteworthy nutrition points like protein per meal and the amount of fruit & veg This is a full day of eating in a calorie deficit (for me) Breakfast: half a tub (250g) 0% greek yoghurt with raspeberries, weetabix and cashew butter Supplements: (no pic) creatine, Vit D, omega 3, iron, zma, & pre workout Lunch: Quorn mince in Dolmio bolognese sauce with black bean spaghetti, cheese, and spinach Snack: a mini protein bar (review will be up eventually) Dinner: Roast broccoli, peppers, potatoes, spinach, an egg, chicken, and cheese Tea & Snack: Greek yoghurt with honey puff cereal & some choco sauce, and half a birthday cake cookie from @42ndeastbakehouse This cookie was dangerously good, I don't know what was in it but I could eat it forever!! I have a discount for these cookies if anyone wants to try them, use "teatotriceps20%" if you order them for 20% off (and obviously they post to ireland). Yes I'm a nutritionist endorsing cookies 👌👌🍪 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #fulldayofeating #highprotein #nutrition #nutritionalscience #evidencebased #nutribollocks #fitness #macros #iifym #flexibledieting #vegetarian #intermittentfasting #bodybuilding #ifitfitsyourmacros #instafood #irishfitfam #irishfitness #healthysnack #fitsnack #ukfitfam #fitspo #reversedieting #weightloss #foodporn #fitfood #healthyeating #healthychoices #gymlife

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Shooting bits for @slickprotect

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Happy Sunday 💜 Sunday’s are definitely my favorite day of the week as I feel like it’s a perfect time to let the past week go and move forward and start fresh 💕

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Ghent, you are so beautiful ☀️♥️ such a lovely weekend put down☺️ and yes, those are my @asicseurope that accompanied me on my trip to help with all the walking 🤪 Such a happy gal rn🤩 #ad (gifted)

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ciaraoconnor_13. It’s all about what you start doing today💪🏼💪🏼 @gymshark

It’s all about what you start doing today💪🏼💪🏼 @gymshark

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Another solid week of training in the books 👊🏼🔥 . Doing my absolute best to progress in lifts wherever I can, and enlisting the help of a spotter to enable me to push past plateaus in compounds (shoutout to @thefitn3rd for this 🙌🏼) . I’ll be visiting the UK twice this week 😂 Flying to London tomorrow for a work-related training course, and will be returning to Birmingham this weekend for the @kompakwomen seminar which I’m absolutely buzzing for 🙌🏼 . Genuinely feel like a kid on Christmas Eve 🙈 who else is excited?! 💖 . Wearing @gluteywear leggings 🍑 use the code GWHOLLY for dollars off ❤️ ••••••••••••••••••••••••• #gluteywear #strengthbeautypower #pca #ukup #ukupfamily #bodybuilding #bikiniprep #knowyourownability #ukultimatephysiques #pcaofficial #pcaarmy #gymshark #gymsharkwomen #fitnessmotivation #notjustabikinigirl #kompakwomen #kompak #sparklebikini #pureelite #pureelitecomp #pureeliteselfie #strengthfeed #impactthroughinfluence #birminghamfitfam #strengthfeedguide #irishfitfam #ukfitfam #dublinfitfam

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Look back at it 👀⛰

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💪🏻 CLIENT TESTAMONIAL 🍏 . Some very kind words here from Lisa who is a long term client of mine, after completing her very first 8 week block with me. . . This was a very successful fat loss phase for Lisa who made some massive improvements to her body composition in this time. . After the initial fat loss phase, we then worked on a very successful, strategic and structured reverse dieting phase where we increased strength, performance, energy levels, recovery, calories and metabolism over a number of months. . . Lisa is an absolute pleasure to coach and gets great results because of her tremendous consistency and commitment to the process long term. . Really excited to see what we can achieve over the coming months. . Watch this space 😉💪🏻 . #TeamInfluence

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the_gym_ballina. ✨Another great day up #Croaghpatrick as we continue our training for #

✨Another great day up #Croaghpatrick as we continue our training for #everestbasecamp... ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 8️⃣ weeks time we commence our expedition🥾 and attempt our #guinnessworldrecord ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 👉DM me to DONATE💵 towards our Chosen charities #rivermoysearchandrescue and #ballinamensshed ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #thegym #thegymballina #thisiswhatwedo #training #ebc

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This day next week I will be in the Austrian Alps for some ski 😍😍😍 Can't wait!!

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Is that an arch I see ??? 50kg 5x4 looking forward to some heavy bench this week as peak week hits hard ! 2 weeks out @the_epf_ masters national championships in Budapest... cant wait ! #powerliftingwomen #benchbra @irishpowerliftingfederation #gymlife @abspowerlifting #fitfam #gymvideos #femalepowerlifter #mightyminion #irishfitfam #irishpowerliftingfederation #womeninsport #womenwholift #archhard #aipo #harley #strongwomen

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pops_foodiekitchen. B r o w n i e L a v a 🌋
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What was my life before Lava Cakes and @phd

B r o w n i e L a v a 🌋 . What was my life before Lava Cakes and @phdnutritionuk Whey 😂 Tonights Lava Creation was made using Cacao Powder and The Chocolate Brownie Whey from @phdnutritionuk 👌Recipe for the basic Lava Cakes along with lots of flavour ideas above in my highlights, there a beaut 👌Swipe to see how they look in the mug and freshly flipped, also don't miss that melty inside scoop out 🤤 All the toppings of Greek Yogi @hartleysireland Jelly and Fresh 🍓 🍒 🍇 Coffee Nut M and Ms ☕ 🥜 Milk Chocolate Domes @namedsport Cappuccino Protein Bite ☕ Quadruple Belgian Chocolate GF Cookie 🍪Buttery Toffee Popcorn 🍿and finally @foodsofathenry Brownie Cookie Shots 🍪 Ending this weekend well 😉 Smashing few days off food and lots of new recipe experimenting, this is the stuff that makes me (and my belly) very happy 😊 . . Here's to another one, exciting times for lots of new Memebers kicking off in my groups tomorrow and serious excitement for the final 6 week check ins from the current gangs 👏 Chat to you all bright and breezy gang ❤️ First stop though 6.20am PT client 🏋️ Sweet Dreams 💞

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moe_b2b. Jumping into Monday like... 👉🏽👉🏽👉🏽 Swipe left for some comedic a

Jumping into Monday like... 👉🏽👉🏽👉🏽 Swipe left for some comedic attempts by @bshorty_b2b and @coachljohnston_b2b 😂😂😂😂 @seany_b2b and @deano_b2b your attempt is next! 😉😂 . . . . . . . . #back2basics #calisthenics #myfitnessjourney #gymlife #gym #strong #fitfam #irishfitfam #ukfitfam #fitness #fitspo #inspo #inspiration #goals #hardwork #shoutout #follow #insta #myprotein #strength #bodybuilding #progress #qotd #corkfitfam #transformation #dublinfitfam #workout #work #personaltrainer

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Monday mornings ain’t so bad when you realise HOW MUCH you have to live for!!!!😍💕 . We really have been trying to focus all our energy into positive thoughts - realising that all the negative self talk is something you are imposing on yourself!! 👉🏼 Start telling yourself & reminding yourself of all that you DO HAVE this Sunday evening or Monday morning!! It makes life much happierrrr & the voices in much nicer to yourself!!😘❤️ . ✨Be excited for your Monday & that you get to live it!!!!🙌

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arnies_oldfella. When you choke on a full chicken ball hahahahahaha BIG DAVEY 🤣

When you choke on a full chicken ball hahahahahaha BIG DAVEY 🤣

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100percentpt. - Before and After #25 -

Client lost 6kgs body weight and 14% bodyfat

- Before and After #25 - Client lost 6kgs body weight and 14% bodyfat over a 12 week period. As you can see also built a lot of muscle and increased strength in his time with us. Had done plenty of cardio prior to training with us, however, despite having numerous health benefits cardio alone just isn’t effective when it comes to fat loss and shaping your body. It’s so important when people decide to start training that they understand the difference between exercising and executing a fat loss plan. It all comes together and never happens by accident. Need help trying to understand how to set up that plan? Don’t hesitate to get in touch! #coach Kevin

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agallagherfitness. Double post because I’m obsessed with this outfit 🧡 had such a good u

Double post because I’m obsessed with this outfit 🧡 had such a good upper body workout and seeing so much more muscle growth 💪🏼 consistency is definitely key 🔑 it’s hard to stay motivated some times but once you see results it definitely makes you want to keep going! My upper body is definitely where I want it to be but it’s time to grow the legs and glutes 😋🍑 • • • • #fitfam #irishfitfam #instafit #physique #aesthetics #npc #legday #bodybuilder #bodybuilding #gainz #motivation #mensphysique #squats #gymrat #gymshark #deadlift #gymmotivation #gymlife #workout #fit #fitness #fitspo #fitspiration #fitnessjourney #abs #personaltrainer #girlswholift #bikini

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'Fakeaway' Sweet Potato Taco Fries with a simple Taco(ish) Sauce(natural yogurt, cider vinegar, chilli powder, paprika, cumin, ground corriander) chopped spring onion & mozzarella cheese.... . . . #fakeaway #sweetpotato #tacofries #tacosauce #mozzarella #springonion #healthier #irishfitfam #irishfoodie #irishfoodblogger #irishblogger #instaireland #instagram #instafood #truecooks #dinner #simplecooking #mystyle #spice #lovefood #live #comfortfood

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fiona.oreilly.fitness. Excuse the absolute mess of my hair 🙈🙈#bedhair so my check in for th

Excuse the absolute mess of my hair #bedhair so my check in for this week... I'm coming along slowly but surely! This week I've up'd the cardio and has definitely made some differences. All my weight training sessions have been 100% (torture) too so I am delighted with my check in because it is paying off. Still sitting at 62kg. My body is very stubborn but persistence is getting me there 💪💪 . . #gymlife #complife #bikinicompetitor #girlswholift #girlswithmuscles #fitfam #fitness #fit #irishfitfam #instafit #shredding #gym #workout

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🚨IF YOU'RE A COLLEGE STUDENT LOOKING TO BUILD MUSCLE DM ME w/ THE MESSAGE: "I'm ready to build muscle"🚨 • 8 RULES FOR A BETTER LIFE 💪🏼 by @topgymtips • Follow @physiotrition for daily motivation and training tips! • 💥Tag someone who needs to see this👇🏻👇🏻👇🏻 . P.S Rule no. 5 just means to not over think futile situations. Please don't just "think less". We need more critical thinkers....😅😉 • #physiotrition #weightloss #dieting #fatloss #fatlossjourney #nutritionplan #nutritioncoach #nutritiontips #ifitfitsyourmacros #dietstartstomorrow #cardiosucks #fitnessmotivation #highprotein #caloriecounting #weightwatchers #proteinshake #flexibledieting #preworkout #irishfitfam #fitsporation #fitnessgoals #fitnesslifestyle #intermittentfasting #weightlosssupport #fitness #cleaneating #fitspo

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niamhsfitdiary. Sundays at the bar. Training with my ♥️... there's no where else I'd r

Sundays at the bar. Training with my ♥️... there's no where else I'd rather be!

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Weekends😍 #followers#

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eimhinhogan. Still chipping away, the desire to ever compete is dead

Life goals ov

Still chipping away, the desire to ever compete is dead Life goals over everything bodybuilding For now we are in the middle ground hitting sessions, hitting macros and the odd few Guinness here and there 🍺 #back #vtaper #lats #rows #grow #limerickfitfam #irishfitfam #fitfamireland #fitness #fitspo #fitspiration #fitnessmotivation #instafit #drive #muscle #consistency #prep #backdoublebicep #riseandgrind #ribbf #fitfamde #fitfamuk #fitfamnl

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jboy90_fitness. Casual pre stage toilet check in... dialing it in!

Casual pre stage toilet check in... dialing it in!

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fastlife.ie. #Repost @willcarterfit (@get_repost)
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This is a really underrated,

#Repost @willcarterfit (@get_repost) ・・・ This is a really underrated, under promoted message. I often hear people say things like “how can I look like them?” “How can I make my *insert body part look like theirs?” You can’t! ❌ You could literally live with someone and eat, train, sleep, drink the same way they do and you’d never look the same way. Understanding that is an important part of the process! ✅ Your responsibility is not to look like somebody else, but to do the absolute best you can with the hand you’ve been dealt. Being dealt a “bad hand” is not an excuse to not set an excellent standard for yourself and push to be the best you can be 💥 #fitness #and #strength #training #fastlife #education #motivation #focusonyou #achieveyourgoals #health #healthylifestyle #balance #weights #training #weightloss #fitfam #dublinfitfam #irishfitfam

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fabulouspharmacist. Thanks @liadanhynes and @thesundayindo life mag for the kind words 😘

Thanks @liadanhynes and @thesundayindo life mag for the kind words 😘

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Starting to get the hang of this whole vlogging thing😄 funny story though, I was using some new software today and I spent 3 hours editing this morning only to realise there was no way for me to import some music, so I spent 4 hours today doing an hours work😂 #liveandlearn

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garymorrismma. Current total.... Tonight's route.... Tonight Post run selfie..... Fee

Current total.... Tonight's route.... Tonight Post run selfie..... Feeling great now, really growing into these miles after feeling like I was falling apart after the first few. Another 10km planned for tomorrow. Doing all this for @materfoundation and the great work done in the Mater hospital. Anybody wanting to donate please let me know.... Much appreciated ❤️❤️❤️

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