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#gains Shared publicly - 2018-07-22 07:57:41
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Yes, the real facts here !👌💯 by @getfitwithbola . . if we’re being honest, the 80/20 rule is just a glamorous way of saying ‘everything in moderation bbz'. But under the guise of being more tailored because NuMBeRs 🌝⠀ ⠀ So wtf is it? Well it depends on the context (and the fitness guru) but it's essentially the idea of eating nutrient-dense foods 80% of the time, and less-nutrient dense foods 20% of the time.⠀ ⠀ Do it how you want but the two common ways of hitting it are:⠀ ⠀ 1. ❤️(For humans who like numbers):⠀ Eating 80% of your calories from filling, nutrient-dense sources. And 20% of your calories from less-filling, less nutrient-dense sources. Like Sainbury’s 35p basic milk chocolate. Don’t @ me. This is a more specific approach.⠀ ⠀ 2. ❤️(For humans who don’t like numbers):⠀ Making 80% of your food choices filling and nutrient-dense. And 20% of your food choices less-filling, less nutrient-dense. Like Sainbury’s 35p basic milk chocolate. Don’t @ me still. This is a less tailored approach.⠀ ⠀ You can split it daily, weekly, monthly, whatever. But the goal is to allow you to fuel your body, getting all your important vitamins and minerals in but also eat some food we like just cus they’re tasty af. 🍫Which many other approaches without a FanCy name can do.⠀ ⠀ Hope this helps my friends.⠀ . . . . . . #food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday . 👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼

798 likes - 2 comments
#gains Shared publicly - 2018-07-22 09:22:23
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#throwback 2️⃣0️⃣1️⃣6️⃣ - nein, leider nicht aktuell! 😁 von dieser Form trennen mich einige kg 🤨 klar, ob das schön ist darüber lässt sich streiten -fakt ist aber: das kann man gar nicht beschreiben wieviel Spaß das Training damals trotz weniger Energie gemacht hat 🤩 #gonabeatthisgirl 💪🏼 #shredded #training

291 likes - 32 comments
#gains Shared publicly - 2018-07-22 09:44:48
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Chillin on the roof, come and join me...... #rooftopwesthollywood #chillin #westcoast

914 likes - 3 comments
#gains Shared publicly - 2018-07-22 08:27:07
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. EASY DAYS —————//.™️ Days of relaxed training can be a blessing in disguise... ————-//. Snapchat: ttmtak-47 Taking new clients now 💪🏼 Workout routines✔️ programs✔️ Ab sculpting ✔️ Online coaching✔️ How about you contact me today and start your new plan. www.akphysiques.com chris@akphysiques.com #gains #lean #muscle #core #flex #abs #picoftheday #fitness #shoulders #biceps #chest #triceps #shredz

697 likes - 1 comments
#gains Shared publicly - 2018-07-22 07:17:14
#gains Shared publicly - 2018-07-22 06:07:47
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With every day come an opportunity to be happy about being you, what you have and where are. ➖➖➖➖➖➖➖➖➖➖➖➖➖ For more information on a 12 week  lean building or stripping online coaching package message me today Christianwilliamspt@hotmail.co.uk ➖➖➖➖➖➖➖➖➖➖➖➖➖ #NoPainNoGain #Fitness #Abs #Sport #Bodybuilding #InstaFit #Instadaily #instasize #tattoosleeve #Inked #Fit #Gains #FitnessMotivation #Perfect #Instagood #Instahealth #Fitnessgoals #Model #Gymrat #Fitfam #Gymlife #Fitnessmodel #Shredded #motivation #instafitness #gym #eatclean #muscle #cardio #lifestylebloggersuk

1201 likes - 2 comments
#gains Shared publicly - 2018-07-22 10:36:54
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Triceps finisher cable pressdowns supereted with rope pressdowns. Although I couldn't extend the elbows to the end so finished with a bit of momentum. . #crowd #toptags #score #sports #fitness #train #health #fitness #fit #toptags #fitnessmodel #gym #equipment #exercise #athlete #guns #gains #triceps #model #pumped #arms #bodybuilding #bodybuilder

6 likes - 0 comments
#gains Shared publicly - 2018-07-22 10:36:44
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Weekend Warrior Blast🍑 . 📏REVERSE HACK SQUATS — great for a more hip dominant & glute-targeting squat variation! 4x10-12 📏SUMO DEADLIFTS — ‘reset the bar’ i.e. let the bar fully rest & pause on the ground, lift back up from a full stop, this will improve your 1RM strength! . Glute hypertrophy favs: 📏CABLE SQUATS — squat hips back & lean torso forward, allowing you to be pulled into the cable, then use glutes to trust hips forward to ascend up! 📏CABLE UNILATERAL RDLs — these are single leg Romanian deadlifts using the cable machine. The front leg is working & the back leg is for balance only! THESE BURN MY 🍑 LIKE 🔥 . Not shown: BARBELL HIP THRUSTS & PRONE LEG CURLS 🤗 . . . Credit @robingallantt Credit to : @fitfemalesclub DoubleTap & Tag a Friend Below⤵ Follow us if you love Gymer ❣ Update videos everyday ❤ ------------------------------------------------ #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial

0 likes - 0 comments
#gains Shared publicly - 2018-07-22 10:36:36
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I miss Jamaica 🇯🇲 so much can’t wait to revisit my homeland again 😍 ☀️ 🌴 - - -

0 likes - 1 comments
#gains Shared publicly - 2018-07-22 10:36:19
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Ima turn the tables, promise you will not forget it #fitness #progress #gains

2 likes - 0 comments
#gains Shared publicly - 2018-07-22 10:36:09
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No days off bro 💯 #BullInside

2 likes - 1 comments
#gains Shared publicly - 2018-07-22 10:36:06
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Real talk. 🌗 #character

2 likes - 2 comments
#gains Shared publicly - 2018-07-22 10:35:59
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Please DM me. Willing to pay or barter lol 😂 🤷🏽‍♀️ . Please don’t DM me about the 60 day money back guarantee of the full regimen, or that this is only a 2 week supply. I’m only looking for what’s posted above ❣️♥️ . . . #health #fitness #Louisiana #foodie #Houston #FitChic #SlimThick #rodanandfields #Gains #RF #Luxury #Skincare #unblemishregimen #classic #Trainingday #naturalhair #MealPrep #Lifestyle #Muscle #FitOver30 #Beauty #lululemon #weightgain #summertime #beachbum #Unblemish #soulfood #chef #SwoleMateGoals 🔐

6 likes - 1 comments
#gains Shared publicly - 2018-07-22 10:35:57
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⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you travel overseas to a country with a 40 degree summer and don’t pack any gym shorts... 🤦‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Got a great upper body session in regardless 💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #girlswholift #strong #tomsgym #nike #tomsgymalanya #gymshark #alanya #lifting #bodybuilding #gains #vacation #gymsharkwomen #strong #tasmania #goals #fitlife #training #love #weights #gymsharkleggings #fitfam #fitnessmotivation #thesweatlife #fitnesslifestyle #relax #activeliving #legday #healthymind #gains #fitstagram #aipt #turkey

6 likes - 2 comments
#gains Shared publicly - 2018-07-22 10:35:31
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Legs starting to come in, just taking everyday day by day at the moment loving the process . . . . . . . . . . #bodybuilding #bodybuilder #physique #classicphysique #gains #legday #swole #muscle #weights #love #gym #fitnessmodel #fashion #ifbb #diet

2 likes - 0 comments
#gains Shared publicly - 2018-07-22 10:35:20
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• MIXED GRILL —————————————————————————— #mixedgrill #protein #gpodfood #bigeats #gains #fitspo #fitsponosh #eats #foodie #foodblog #foodlove #foodpics #instafood #meat #dine

3 likes - 2 comments
#gains Shared publicly - 2018-07-22 10:34:58
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It’s coming closer - one day left to join the core as a Founder Member. The wait is almost over. Are you ready? We are 🔥 It’s not too late to join but you’ll have to be quick as these offers end midnight! www.onegyms.con/join-now #OneGym #OneLifestyle #OneStepCloser

15 likes - 1 comments
#gains Shared publicly - 2018-07-22 10:34:53
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Chilled weekends are all about the bbq. Lamb, homemade slaw, grilled peppers, Halloumi and celery. #weekend #lunch #chill #foodgasm #foodphoto #foodiegram #instapic #igfood #insta #foodblog #foodpic #foodpics #foodphotography #lamb #fitfood #cleaneating #clean #lowcarb #gains

1 likes - 0 comments
#gains Shared publicly - 2018-07-22 10:34:38
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Today is the day Y’all!!💃🏽💃🏽💃🏽 In 2 hours it’s going down!! The rain 🌧 is gone🤗🤗 See you guys at 8am. Let’s Get Fit!!💪🏾💪🏾 Bootcamp Yet Again!!!💃🏽💃🏽🤗🤗 If your couldn’t make it to my last class...No Worries🤗🤗 Here’s you chance to come out this week and get it in with me!!! 😤😤Let’s finished out the week strong!!💪🏾💥Adero Focused Fit Bootcamp!!💥Y’all asked for it...so here it is😁😁 July 21 & 22, 2018 located at Druid Hill Ave. Cloverdale Basketball Court ...2556 Druid Hill Ave, Baltimore, MD 21217 @ 8am. Cost $10 Cash. Let’s Get Fit Outdoors while the weather Permits. Come train with your Girl!!😀... Bring a friend or 2, or 3 or 4 ..LoL ...Trust me its going to be a workout you don't want to miss... Imma get you Right and Tight!!💃🏽💃🏽🤣🤣 Lets Get It!!💪🏾💪🏾 #fitcamp #bootcamp #fitfam #bodybuilding #exercise #fit #beastmode #results #fitnessmotivation #muscle #success #health #fitspo #gym #gymlife #eatclean #beast #gains #dedication #fitnessaddict #hardwork #fitlife #strength #motivation #gymrat #physique #fitness #workout #putinwork #teamwork

5 likes - 0 comments
#gains Shared publicly - 2018-07-22 10:34:34
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Pool Days in Australia 🇦🇺 🍑🏋️‍♀️ 📸: @maya_liviero

12 likes - 1 comments
#gains Shared publicly - 2018-07-22 10:33:13
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🎉 😍 💪🏽 TRANSFORMATION 💪🏽 😍 🎉 🔰
Throwback to David’s great result. 🔰 This was what Dave achieved in his first 16 weeks at Gym Elite and he wasn’t following everything 100% at his own admittance. 🔰
Training 3x per week in one of my Semi Private Physique groups, Dave was able to achieve this amazing Body Transformation with some simple and manageable changes to his lifestyle.
🔰
Well I spoke to Save yesterday and we are going to make another huge push to improve his body over the next couple of months.
🔰
There is no one size fits all. 🔰
Thats why we pride ourselves on giving you the most tailored service out there. 🔰 If you want to be one of the Gym Elite Transformations drop me a DM 🔰 #GymElite #Transformation #Results

6 likes - 1 comments
#gains Shared publicly - 2018-07-22 10:32:58
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Hiitsters putting in the work even on a Sunday!!! We switch it up slightly on a Sunday and do an extended warm up and stretch before our HIIT workout. These champs dominated their session and we couldn’t be prouder 🙌🏽. #grouptraining #groupfitness #sundayfunday #sundaysession #weekendwarriors #hiitworkout #hiitsters #hiitremedy #hiitfix #fitness #fitnessmotivation #fitspo #hiitspo #hiitfam #wedohiit #winterchallenge #latpulldown #muscle #gains #results

13 likes - 1 comments
#gains Shared publicly - 2018-07-22 10:32:42
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» 22.07.2018 [ fc; 1180 ] « – ❝real friendship is when your friend comes over to your house and you both just take a nap❞ – [✎] bored af - [💭] qotp: theme suggestions? [💬] aotp: - – [📍] comment down "💅" to be tagged in my next post. comment down "🍒" for a spam. - [ tags ] #dancemoms #bratayley #follow4follow #gainpost #gainparty #gaintrain #gymnastics #gymnast #aldc #recent4recent #ifb #milliebobbybrown #gains #dance #dancer #finnwolfhard #flexible #flexibility #kenzieziegler #maddieziegler #annieleblanc #ballet #ballerina #celebratelife #hannie #jenzie #loren #strangerthings #slime

0 likes - 0 comments
#gains Shared publicly - 2018-07-22 10:31:09
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Who doesn’t love a sunday session 😍💕💪🏼 - Is this a Spa or Gym tho 😏😍 amaaaazing layout💯 . .👭 @eveykelly . . .📍 @gogymlimerick

12 likes - 1 comments
#gains Shared publicly - 2018-07-22 10:29:41
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The face you make... when someone cat whistles at you, and you try to act normal🤣#rudolf

10 likes - 1 comments
#gains Shared publicly - 2018-07-22 10:05:42
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Une petite recette ça fesait lomgtemp😋 pain burger🍔 100%healthy avec 4ingredients: -60gr de farine de châtaigne -3oeufs entiers BBC -30gr de poudre d'amandes -une cuillère a café de bicarbonate+ une de vinaigre balsamique et pi c'est tout! Le texture et entre le pain et la brioche et le goût n'en parlons pas une tuerie gustative😍 -sans gluten -basifiant (indice pral -9) -IG moyen #burger #sweetpotato #yummy #yum #delicious #delish #foodporn #foodgasm #musclefood #gainscity #gains #teamshape #fitfrenchies #fitfamily #eataburger #eatclean #cleaneating #cleanfood #beef #protein #healthylifestyle #healthychoices #tagsforlikesfslc #likeme #anabolicsupplements #diet #foodie #hungry #fitfood #instafood

34 likes - 0 comments
#gains Shared publicly - 2018-05-31 16:14:28
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Strive for Greatness in your White Muscle Fit Tee - - - - - Our OFP Athlete @mr200m_ is wearing a large. Let us know your height and your weight when enquiring for size recommendation. #TeamOFP Price: £15 - - - - - - - #weightlifting #weights #bodybuilding #bodybuildingmotivation #instafitness #instafit #instafitness #fit #fitness #fitnessmotivation #gains #gainz #gym #gymrat #muscle #muscles #train #training #traininsane #trainhard #lifting #goals #progress #focus #dedication #clothing #clothingline #clothingbrand #fitnessjourney

224 likes - 5 comments
#gains Shared publicly - 2018-05-31 16:13:51
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Strive for Greatness in your White Muscle Fit Tee Models are wearing a range of sizes from medium to extra large. Let us know your height and your weight when enquiring for size recommendation #TeamOFP Price: £15 - - - - - - - - - - #weightlifting #weights #bodybuilding #bodybuildingmotivation #instafitness #instafit #instafitness #fit #fitness #fitnessmotivation #gains #gainz #gym #gymrat #muscle #muscles #train #training #traininsane #trainhard #lifting #goals #progress #focus #dedication #clothing #clothingline #clothingbrand #fitnessjourney

380 likes - 12 comments
#gains Shared publicly - 2018-05-31 16:12:42
#gains Shared publicly - 2018-05-31 16:11:44
#gains Shared publicly - 2018-05-31 16:10:56
#gains Shared publicly - 2018-05-31 16:09:24
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Welcome to OFP Apparel! - - - Stay Ready in your white Muscle Fit Tee Model and Founder @mr.ofp is wearing a medium. Let us know your height and your weight when enquiring for size recommendation. #TeamOFP Price: £15 - - - - - - - - #weightlifting #weights #bodybuilding #bodybuildingmotivation #instafitness #instafit #instafitness #fit #fitness #fitnessmotivation #gains #gainz #gym #gymrat #muscle #muscles #train #training #traininsane #trainhard #lifting #goals #progress #focus #dedication #clothing #clothingline #clothingbrand #fitnessjourney

241 likes - 3 comments
#gains Shared publicly - 2018-05-31 16:07:30
#gains Shared publicly - 2018-05-31 16:05:19