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  • Current physique update 75kg, 175cm lifetime natural, should I bulk or cut what do you think?
  • Current physique update 75kg, 175cm lifetime natural, should I bulk or cut what do you think?
  • 9418 286 4 hours ago
  • #TBT 2015 - 90 Days Transformation ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀
Guten Abend meine Lieben ❤️ So sah meine Form vor und nach meiner ersten strengen ...
  • #TBT 2015 - 90 Days Transformation ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ Guten Abend meine Lieben ❤️ So sah meine Form vor und nach meiner ersten strengen Diät aus... Prinzipiell ein ganz gutes Ergebnis oder? 🤔 ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ Von außen betrachtet kann man es meiner Meinung nach sofort bestätigen, ABER das war nicht der Fall... WIESO? 🙄 ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ Ich habe wichtige Regeln in der Diät nicht beachtet gehabt und deswegen viel Muskulatur verloren. Nachdem ich dann wieder normal anfing zu essen, kam dann auf die verlorene Muskulatur die selbe Menge Fett in extrem kurzer Zeit wieder drauf ⠀ ⠀ ⠀—> Ich hatte eine drastisch schlechtere Form als vor der Diät, wie man auf dem letzten Transformationsbild (2015/2018) sehen kann. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ Wie konnte das passieren? 1. Ein zu hohes Kaloriendefizit: Gerichtet nach einem Bodymedia Kcal-Tracker hatte ich täglich einen Kaloriendefizit von über 1500Kcal am Tag. Dadurch habe ich unnötig viel Muskulatur während der Diät verloren. Ich hatte den Fokus „Viel Gewicht verlieren, esse doch genug Proteine.. Dadurch sind die Muskeln komplett geschützt.“ 😶 2. 100/0 Verhältnis: Ich habe 90 Tage lang nichts gegönnt und habe ausnahmlos in einem hohen Kcal-Defizit gelebt. 3. Ich habe 90 Tage lang durchtrainiert... Ohne Pause. 4. Nach der Diät ist vor der Diät !!! Nach der Diät habe ich meine Kalorienzufuhr direkt um über 1500 Kcal erhöht. #Jojoeffekt 5. Exakt nach der Diät begann die härteste Klausurphase in meinem Studiengang... + täglichem Pendeln = Psychischer Stress 6. Schlafmangel: Am Wochenende habe ich dann Abends noch zusätzlich als Barkeeper gearbeitet, hatte somit niemals die Möglichkeit, meinem Körper mal Erholung zu schenken. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ Ich habe aus Allem gelernt und viel Erfahrung gesammelt. Mit einer Motivation wie 2015 (hoffentlich) werden wir ab Mitte Januar 2019 die beste Form unseres Lebens raushauen 🙏. Dabei versuche ich bestmöglich, euch an der Hand zu packen, damit ihr solche Fehler nicht erleben müsst. #GeteiltesLeidIstHalbesLeid ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ So ein Zeitverlust aufgrund Fehler wird nicht mehr passieren 😎❤️ @durmus__k
  • 1776 98 1 hours ago
  • . There I will be ☝🏻
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
When it matters most, when the odds are against me, THERE I WILL BE. When the right path happens to be the ...
  • . There I will be ☝🏻 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ When it matters most, when the odds are against me, THERE I WILL BE. When the right path happens to be the only path and a victory is separated by drop 1M feet deep or a cliff 2M feet hight, THERE I WILL BE. When they expect my failure, anticipate defeat, celebrate each setback, THERE I WILL BE. STANDING TALL AND READY ☝🏻 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ When I feel alone and my pursuit of tomorrow were tempted by the comfort of yesterday, when pride whispers of their relentless criticism and my legs cry out in exhaustion, THERE I WILL BE. STANDING TALL AND READY. When hell rains down, when my reasons for beginning is replaced by million little reminders of all that go wrong, THERE I WILL BE. STANDING TALL AND READY. When the sky looks like a ceiling, when the floor feels like home, when every light dims, when eyes roll and doors lock, when the sun submits, gravity flex and my knees trembled... THERE I WILL BE ❗️ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Never will I back down, never will I cower or settle for the present when our future is limitless. I will get back up until I’ve made my point, won my battle, secured my fight. The world is simple... Moving forward is not without it’s test and lessons but as long as I continue won... I evolve ☝🏻With each step I win. There is no running away or white flag or surrendering to the man in the mirror. NO ONE WILL TELL ME WHAT I CAN BE - I WILL ALWAYS BE THERE. STANDING TALL AND READY AND NOT BECAUSE IT’S THEIR WILL BUT BECAUSE EACH DAY IS MINE. LOOK, I’M TIRED AND I’M TORN BUT... I’M HERE ☝🏻💪🏻 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Sunday’s tip: SNATCH GRIP BEHIND THE NECK OVERHEAD PRESS - Definitely one of the MUST DO if your goal is strengthen all your upper body, mainly shoulders. Main tips👉🏻Make a pause @ mid movement (pic 3) for 2sec👉🏻No need heavyweight here👉🏻Go light & Controlled👉🏻 I’m taking 3 sets and working till failure on each... enjoy 😊 💪🏻
  • 2345 38 4 hours ago
  • Want a stronger LOCKOUT in the deadlift? Overload your hip thrust just like you would for the main three.
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A common mistake most people make when ...
  • Want a stronger LOCKOUT in the deadlift? Overload your hip thrust just like you would for the main three. . A common mistake most people make when it comes to their auxiliary exercises is lack of effort. Failure to progressively overload exercises outside the main 3 lifts is plain silly, you are leaving gains on the table!! If you don’t have “energy” after your squats or deadlifts to do accessories then you need to rethink your plan. You should have enough energy and focus to finish the main lifts and then do 4-6 accessory exercises. Don’t be a slacker, happy training! . Plans available @hybridperformancemethod
  • 2347 47 15 minutes ago

Latest Instagram Posts

  • HOMEMADE STEAK SANDWICH

Princess spoiled us for dinner with these homemade steak sandwiches.

All the toppings were made from scratch. The toasted...
  • HOMEMADE STEAK SANDWICH Princess spoiled us for dinner with these homemade steak sandwiches. All the toppings were made from scratch. The toasted homemade crumlet  was lathered with lots of homemade capsicum butter and mayo,  then topped with boiled beetroot, camarelised onion with homemade balsamic, lettuce & tomato ... a finished with lots of sliced steak! On the side we had a pile of sweet potato fries The capsicum butter was so good that you could (and King phat did) eat the by the spoonful! #steaksandwich #eatclean #healthyeating #lowcarbhealthyfat #lowcarb #lchf #paleo #keto #grainfree #love
  • 0 0 just now
  • Don’t forget to follow #LeticiaYesYouCan to try all of my favorite recipes 🍽 ———————————————————
No te olvides de seguir #LeticiaYesYouCan para pr...
  • Don’t forget to follow #LeticiaYesYouCan to try all of my favorite recipes 🍽 ——————————————————— No te olvides de seguir #LeticiaYesYouCan para probar todas mis recetas favoritas xx
  • 3 1 a minute ago
  • Top tip - when you look haggard and generally terrible... chuck some glasses on, and put up a hood... 😏
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They’ll never know! 👍🏼
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#sundayself...
  • Top tip - when you look haggard and generally terrible... chuck some glasses on, and put up a hood... 😏 . They’ll never know! 👍🏼 . #sundayselfie .
  • 10 2 a minute ago
  • #StupidMealPrepSundays
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What is meal prep to you?
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🤔I was asked this question yesterday and it had me thinking, meal prep can be done in so ...
  • #StupidMealPrepSundays . . What is meal prep to you? . . 🤔I was asked this question yesterday and it had me thinking, meal prep can be done in so many ways. So here is what meal prep looks like for our crazy family. . . Choose breakfast ideas. ✔Pick out our lunch recipes (usually something that can be made in under 10 min) ✔Decide what snacks we want to munch on all week. ✔Pick out 2 or 3 large dinner recipes (something that can be eaten as leftovers or frozen) ✔Make a grocery list based on all the above. ✔Actually do the groceries. 😴 ✔And make 1 dinner meal on Sunday and another one Wednesday. . . 🍍That's it for us! I like to keep it simple and we enjoy eating leftovers but you can get creative and make it feel different for each meal by switching up the side dishes etc. . . How do you meal prep? . . Try out my 30 Day Fitmas Bootcamp to get a taste of how easy and awesome it can be to reach your goals! 🦃🦃🦃 BLACK FRIDAY SALE!!! 65% OFF 🦃🦃🦃 . This 30 Day Bootcamp includes: . ⭐30 Day Meal Plan List (Recipes available for purchase) ⭐15-Minute Workout Videos (3x a week) ⭐Daily activities, tips and tricks to make this Bootcamp really easy for you! ⭐Weekly group follow-up (To help keep you on track) ⭐Keeps you accountable for your actions (To help you reach your goals) ⭐Kickstart your health goals. ⭐Eliminate bloating/ cellulite/ fatigue (Results may vary) ⭐This Bootcamp will be done through my Private Facebook Group. ⭐NEW Weight Management Pregnancy Guide Available ⭐NEW Weight Loss Breastfeeding Guide Available . Start Date: November 26, 2018. End Date: December 22, 2018 (Just in time for the Holidays!!!) . . ⭐It's not too late to join the next FITMAS round!!! Link in bio. @sabrina_s_get_healthy . . . . . . . #shortworkouts #workout #exercise #junkfood #lovefood #foreverfix #healthnut #healthy #ssgethealthy #lifestyle #momofig #momlife #momof2 #goals #loseweight #losefat #gainconfidence #EatClean #FitFood #HealthyEating #HealthyRecipes #Nutrition #FitnessMotivation #Fitspo #GetFit #GoalSetting #YouCanDoIt #FitnessGoals #NoExcuses
  • 0 0 a minute ago
  • Chicken or turkey 🍗 - white meat is the leanest choice, but I wouldn't give up on dark meat if you skip the skin. Both chicken and turkey give you...
  • Chicken or turkey 🍗 - white meat is the leanest choice, but I wouldn't give up on dark meat if you skip the skin. Both chicken and turkey give you about 22-25 grams of high-quality protein, along with B vitamins and selenium. Chicken is also easy to cook.  Beef 🥩 - lean meat delivers up to 27 grams of protein, along with a healthy dose of iron, zinc, vitamin B12 and numerous other nutrients.  Pork 🍖 - contains branched-chain amino acids (BCAAs), which are key in supporting muscle recovery. If you choose lean pork, it is not that high in fat. Shrimp 🍤 - type of sea food very low in fat (only 0.3g per 100g of shrimp) and gives you 24 grams of protein. It is reach in vitamin D, niacin, selenium and vitamin B12. Moreover, shrimp contain antioxidants such as astaxanthin, which reduces inflammation and oxidative damage. Cod 🐟 - is a great source of vitamins B3, B6 and B12, as well as omega 3 fatty acids, all of which provide benefits for heart health. Additionally, cod contains selenium, magnesium and potassium. it is packed with protein (18 grams), low in calories and has little fat. Salmon 🐠 - it supplies iron, zinc, niacin, vitamin B6 and vitamin B12, in addition to a whole host of other nutrients you need for good health. It tends to be very high in heart-healthy omega-3 fatty acids. ---------------------------------------------------------------- #thehealthandfitnesscoach #onlinecoaching #personaltraining #weightloss #transformation #flyefit #flyefitswords #fatlosstips #strengthtraining #strong #healthy #lifestyle #neatup247 #workouts #nutrition #weights #weightlifting #grouptraining #fitnessmotivation #fitfam #fitfamuk #hiitworkout #gym #fatloss #backtobasics #Fit #gym #Motivation #Fitspo #eatclean
  • 12 1 a minute ago
  • 🕊 New challenge, new rules 🕊
✧ zero restrictions ✧ no calorie counting ✧ food scale to throw away
✧ stop weighting yourself
✧ eat when you’re hun...
  • 🕊 New challenge, new rules 🕊 ✧ zero restrictions ✧ no calorie counting ✧ food scale to throw away ✧ stop weighting yourself ✧ eat when you’re hungry ✧ stop when you’re full ✧ take day off ✧ treat yourself ✧ drink more water ✧ meditate ✧ exercise ✧ rest ✧ sleep ✧ eat enough ✧ spend time with your family/friends ✧ create ✧ be productive This is health for me. Healthy life in overall. Are you with me? ✨
  • 15 1 2 minutes ago
  • Big weights and sick tunes, one of those feelings that can’t be beat 👊🏼
  • Big weights and sick tunes, one of those feelings that can’t be beat 👊🏼
  • 37 2 2 minutes ago
  • 🌞 🍹🍓 Guten Abend liebe #Instawelt 🌟🌟🌟 Bis jetzt muss ich sagen habe ich den Tag ganz gut überstanden und viel Geschafft 🎉 whoop whoop 
Hausa...
  • 🌞 🍹🍓 Guten Abend liebe #Instawelt 🌟🌟🌟 Bis jetzt muss ich sagen habe ich den Tag ganz gut überstanden und viel Geschafft 🎉 whoop whoop Hausarbeit ✔ To Do Liste ✔ Jetzt fehlt nur noch Sport 💪 Die kurze Pause mit #erdbeeren genieße ich. Diese kleine Auszeiten im normalen Alltag ist unbezahlbar. Genießt den Feierabend 😎 Xxx C ~◇~◇~◇~◇~◇~◇~◇~◇~◇ ◇~◇~◇~◇~◇~◇~◇~◇~◇~
  • 3 1 13 minutes ago
  • Feed your mind. Feed your body. Feed your soul.
  • Feed your mind. Feed your body. Feed your soul.
  • 7 1 14 minutes ago
  • C̶h̶i̶a̶ p̶u̶d̶d̶i̶n̶g̶ a̶i̶ f̶r̶u̶t̶t̶i̶ d̶i̶ b̶o̶s̶c̶o̶ • .
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Dopo un sabato sera abbastanza impegnativo mi aspetta IL pranzo della domenica, da ...
  • C̶h̶i̶a̶ p̶u̶d̶d̶i̶n̶g̶ a̶i̶ f̶r̶u̶t̶t̶i̶ d̶i̶ b̶o̶s̶c̶o̶ • . . Dopo un sabato sera abbastanza impegnativo mi aspetta IL pranzo della domenica, da buona lombarda 🤤. . . Quindi una colazione leggera leggera: 200gr di latte vegetale, 40 gr di semi di chia e 100gr di @fage_italia frullato con ribes. 🌈 . . C 7 gr | P 22 gr | F 10 gr ⚡️
  • 35 3 9 hours ago
  • • fιт ¢нєєѕє¢αкє αℓ тé мαт¢нα • 🍰
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Ingredienti: per la base 15 gr di fiocchi di farro, proteine al cioccolato @foodspring_it e latte vegetale.
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  • • fιт ¢нєєѕє¢αкє αℓ тé мαт¢нα • 🍰 . . Ingredienti: per la base 15 gr di fiocchi di farro, proteine al cioccolato @foodspring_it e latte vegetale. Per il ripieno 100 gr di @fage_italia e té matcha 🍵 Topping ai mirtilli @myproteinit 😍 . . Al meglio per cominciare il weekend 🌈⚡️
  • 58 6 yesterday
  • If you want to burn fat WITHOUT cutting any calories and STILL eat your favorite foods, then I invite you to join the waiting list for my new Fat L...
  • If you want to burn fat WITHOUT cutting any calories and STILL eat your favorite foods, then I invite you to join the waiting list for my new Fat Loss Acceleration program (link in bio @muneeb.mash). Also follow me and check out the results I got with the program in the first week! • FITNESS BEGINNER FREQUENTLY ASKED QUESTIONS: ANSWERED (PART 1) by @muneeb.mash • Make sure to follow @muneeb.mash for more tips like these! 👆 • I will make a series of this. There are people who want to start on their fitness journey but never do because they never get these questions answered. Hopefully someone like that reading this might find the answers you are looking for. • How do you use the equipment? Get the instructor at the gym to teach you. He/she will be happy to walk you through. Have the trainer train you for a good week so you get familiar with all the exercises. You can look them up on YouTube as well. • What exercises to lose fat? A combination of cardio and weights, with lots of protein, and a caloric deficit. For a beginner, simply switching to a healthier lifestyle to kickstart your fat loss. • What exercises to build muscle? Strictly weights. And again, because you are a beginner, progress will come fast. Capitalize on it by eating lots of protein and calories! • How many times per week do you train? As many times as it takes to hit every muscle group. It will depend on the split. If you follow push-pull-leg, then train 3 times with 4 rest days. If you do chest, back, arms, shoulders, & legs, that's 5 days with 2 rest days. You can even split arms and include triceps with chest and biceps with back, so now you have chest & triceps, back & biceps, shoulders, and legs. That's 4 days per week with 3 rest days. • • #weightloss #fitfluential #workout #runitfast #eatclean #eathealthy #cardio #gymlife #nopainnogain #workout #sweat #fitness #fitnessaddict #youcandoit #goalsetting #fitspo #justdoit #healthtalk #gethealthy #healthylife #nutrition #fitnessmotivation #noexcuses #exercise #fatloss #trainhard #runners #weights #weighttraining #gymtime
  • 98 5 2 days ago
  • the beach is a great place to relieve the soul
  • the beach is a great place to relieve the soul
  • 710 39 3 days ago
  • not how long, but how well you have lived is the main thing
  • not how long, but how well you have lived is the main thing
  • 752 28 5 days ago
  • view life as continuous learning experience
  • view life as continuous learning experience
  • 814 32 6 days ago
  • Our greatest glory is not in never falling, but in rising every time we fall
  • Our greatest glory is not in never falling, but in rising every time we fall
  • 996 36 10:52 AM Nov 5, 2018
  • Yo, el pavimento y la voluntad ☀
  • Yo, el pavimento y la voluntad ☀
  • 44 1 3:12 AM Feb 23, 2018
  • 52 1 3:06 PM Jan 31, 2018