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getshredded - 256.3k posts

Latest #getshredded Posts

  • Ѕмιle😆
  • Ѕмιle😆
  •  25  1 42 minutes ago
  •  8  1 44 minutes ago
  • Wer vermisst die warmen Sommertage auch ? 🌞☀️😍
  • Wer vermisst die warmen Sommertage auch ? 🌞☀️😍
  •  156  19 57 minutes ago
  • Protein (PRO): High PRO intakes are key for LBM growth (Lambert et al 2004) & leucine rich sources show to be superior for stimulating MPS (Norton & Wilson 2009). Therefore any of the above ANIMAL sources can supply an easy 20-30g pro/serving + 2-3g leucine which shows to be an adequate dose to stimulate MPS per meal (Moore et al 2009). While PLANT PRO won’t stimulate as much of an anabolic response as animal PRO (Wilkinson et al 2007) this can easily be fixed by consuming either a greater amount of plant PRO/meal or combining multiple plant PRO to provide all the essential aminos (Gorissen et al 2016).
➖
Carbs: Carbs are our main fuel source for intense exercise & can enhance performance/recovery (Haff et al 2000). Also, by increasing carbs as opposed to fats when bulking you may stay slightly leaner as any excess are far less likely to be stored as fat (denovolipogenisis) often being stored as glycogen or burned off as heat vs fats which can undergo direct re-esterification back into fat (Horton et al 1995).
➖
Fats: Though fats are needed for anabolic hormone concentrations (Volek et al 1997, Salter & Phillips 2011) & overall health (Perez-Jimenez et al 2002, Richter 2003) the advised 20-30% total kcal is (usually) easily achieved via your dietary protein and/or carb sources thus I’d personally advise to keep fats on the low end & increase carbs instead as asides from the above point on keeping you leaner studies have shown higher carb/lower fat diets with the goal of fuelling performance are more effective for LBM gain than lower carb/higher fat diets with the goal of trying to increases anabolic hormones (Mettler et al 2010, Walberg et al 2007).
➖
Hardgainer food: Once the majority of kcals are filled in from nutrient dense foods if you’re struggling to eat any more to be in a surplus then going dirty isn’t always a bad thing (Livingstone & Rennie 2007) & some junk can help you reach your kcal requirements easier as they’re often less satiating
  • Protein (PRO): High PRO intakes are key for LBM growth (Lambert et al 2004) & leucine rich sources show to be superior for stimulating MPS (Norton & Wilson 2009). Therefore any of the above ANIMAL sources can supply an easy 20-30g pro/serving + 2-3g leucine which shows to be an adequate dose to stimulate MPS per meal (Moore et al 2009). While PLANT PRO won’t stimulate as much of an anabolic response as animal PRO (Wilkinson et al 2007) this can easily be fixed by consuming either a greater amount of plant PRO/meal or combining multiple plant PRO to provide all the essential aminos (Gorissen et al 2016).
➖
Carbs: Carbs are our main fuel source for intense exercise & can enhance performance/recovery (Haff et al 2000). Also, by increasing carbs as opposed to fats when bulking you may stay slightly leaner as any excess are far less likely to be stored as fat (denovolipogenisis) often being stored as glycogen or burned off as heat vs fats which can undergo direct re-esterification back into fat (Horton et al 1995).
➖
Fats: Though fats are needed for anabolic hormone concentrations (Volek et al 1997, Salter & Phillips 2011) & overall health (Perez-Jimenez et al 2002, Richter 2003) the advised 20-30% total kcal is (usually) easily achieved via your dietary protein and/or carb sources thus I’d personally advise to keep fats on the low end & increase carbs instead as asides from the above point on keeping you leaner studies have shown higher carb/lower fat diets with the goal of fuelling performance are more effective for LBM gain than lower carb/higher fat diets with the goal of trying to increases anabolic hormones (Mettler et al 2010, Walberg et al 2007).
➖
Hardgainer food: Once the majority of kcals are filled in from nutrient dense foods if you’re struggling to eat any more to be in a surplus then going dirty isn’t always a bad thing (Livingstone & Rennie 2007) & some junk can help you reach your kcal requirements easier as they’re often less satiating
  •  25  2 1 hour ago
  • Big things coming this year... Launching a new business, traveling the world 🌍 and taking my physique to the next level 💪!
  • Big things coming this year... Launching a new business, traveling the world 🌍 and taking my physique to the next level 💪!
  •  47  2 3 hours ago
  • 📚 "Fitness Foundations: A Beginner's Guide" eBook is now available! 📚 💪🏼 Comment below "MUSCLE CYCLE" and tag a friend if you enjoy the content/post.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Follow me @all_gymtips
    Follow @all_gymtips

    by @skiman.factual.fitness for daily nutritional & training advice! 😉
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    *MUSCLE BUILDING BY EXERCISE* by @starathletes_
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Quick and dirty explanation post by star, giving us a visual of how the muscle behaves pre, during and post exercise.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Basically the muscle pre exercise is in it's normal state, not full of blood and not torn so we are in the natural size and state of a non stimulated muscle fiber.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Its only when our muscle have been stimulated and over loaded that the muscle experiences some micro tears. Now this sounds awful but rest assure that this is the normal life cycle of the muscle whenever we go through out extensive training session.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Post workout is now when the magic happens. We rest and recovery along with feeding the muscle fibers to grow back bigger and stronger. A very quick and simple yet good explanation of how the muscle gets developed and how we can come back to the gym seeking more gains!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Hope that helps!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    If you made it this far please comment below "MUSCLE CYCLE" and tag a friend as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #skimanfactualfitness #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain #ebook
  • 📚 "Fitness Foundations: A Beginner's Guide" eBook is now available! 📚 💪🏼 Comment below "MUSCLE CYCLE" and tag a friend if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @all_gymtips 
Follow @all_gymtips

by @skiman.factual.fitness for daily nutritional & training advice! 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*MUSCLE BUILDING BY EXERCISE* by @starathletes_
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Quick and dirty explanation post by star, giving us a visual of how the muscle behaves pre, during and post exercise.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Basically the muscle pre exercise is in it's normal state, not full of blood and not torn so we are in the natural size and state of a non stimulated muscle fiber.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Its only when our muscle have been stimulated and over loaded that the muscle experiences some micro tears.  Now this sounds awful but rest assure that this is the normal life cycle of the muscle whenever we go through out extensive training session.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Post workout is now when the magic happens.  We rest and recovery along with feeding the muscle fibers to grow back bigger and stronger.  A very quick and simple yet good explanation of how the muscle gets developed and how we can come back to the gym seeking more gains!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far please comment below "MUSCLE CYCLE" and tag a friend as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#skimanfactualfitness #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain #ebook
  •  294  2 3 hours ago
  • 📚 "Fitness Foundations: A Beginner's Guide" eBook is now available! 📚 💪🏼 Comment below "MUSCLE CYCLE" and tag a friend if you enjoy the content/post.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Follow me @instara_fitness Follow @instara_fitness

    by @skiman.factual.fitness for daily nutritional & training advice! 😉
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    *MUSCLE BUILDING BY EXERCISE* by @starathletes_
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Quick and dirty explanation post by star, giving us a visual of how the muscle behaves pre, during and post exercise.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Basically the muscle pre exercise is in it's normal state, not full of blood and not torn so we are in the natural size and state of a non stimulated muscle fiber.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Its only when our muscle have been stimulated and over loaded that the muscle experiences some micro tears. Now this sounds awful but rest assure that this is the normal life cycle of the muscle whenever we go through out extensive training session.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Post workout is now when the magic happens. We rest and recovery along with feeding the muscle fibers to grow back bigger and stronger. A very quick and simple yet good explanation of how the muscle gets developed and how we can come back to the gym seeking more gains!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Hope that helps!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    If you made it this far please comment below "MUSCLE CYCLE" and tag a friend as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #skimanfactualfitness #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain #ebook
  • 📚 "Fitness Foundations: A Beginner's Guide" eBook is now available! 📚 💪🏼 Comment below "MUSCLE CYCLE" and tag a friend if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @instara_fitness  Follow @instara_fitness

by @skiman.factual.fitness for daily nutritional & training advice! 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*MUSCLE BUILDING BY EXERCISE* by @starathletes_
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Quick and dirty explanation post by star, giving us a visual of how the muscle behaves pre, during and post exercise.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Basically the muscle pre exercise is in it's normal state, not full of blood and not torn so we are in the natural size and state of a non stimulated muscle fiber.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Its only when our muscle have been stimulated and over loaded that the muscle experiences some micro tears.  Now this sounds awful but rest assure that this is the normal life cycle of the muscle whenever we go through out extensive training session.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Post workout is now when the magic happens.  We rest and recovery along with feeding the muscle fibers to grow back bigger and stronger.  A very quick and simple yet good explanation of how the muscle gets developed and how we can come back to the gym seeking more gains!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far please comment below "MUSCLE CYCLE" and tag a friend as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#skimanfactualfitness #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain #ebook
  •  164  0 3 hours ago
  • When it comes to building a complete back, you need to think two things: back thickness and back width. Combine the two, and you’ve got yourself a strong & sexy back.

    _

    THICKNESS🔥- adding thickness to your back comes from your rows. You cannot row enough! Rows are one of the best exercises you should be doing multiple times a week for building your back and maintaining healthy shoulders. There are tons of Row variations out there so make sure you are switching it up from time to time. My favorite row🤔...t-bar rows. Let me know which is your favorite!

    _

    WIDTH🔥- developing width comes from your vertical pulls: pull-ups and pulldowns. This past year I have been hammering away at my pull-ups. I’ll be honest, I wasn’t the best at pull-ups at the beginning of the year. I made a strong effort to get better. Anytime I saw a pull-up bar, I’d knock some out. Now I’m doing sets of 5 with a 45-pound weight attached to me! Soon I’ll barley be able to fit through the door!
    _
    If you’re ready to kickstart 2019 on the right track to building your best body
    ________________________________________________
    #intermittentfasting #topgymtips #irishfitfam #irishfitness #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #fatlosstips #highprotein #getshredded #nopainnogain #shreddedlife
  • When it comes to building a complete back, you need to think two things: back thickness and back width. Combine the two, and you’ve got yourself a strong & sexy back.

_

THICKNESS🔥- adding thickness to your back comes from your rows. You cannot row enough! Rows are one of the best exercises you should be doing multiple times a week for building your back and maintaining healthy shoulders. There are tons of Row variations out there so make sure you are switching it up from time to time. My favorite row🤔...t-bar rows. Let me know which is your favorite!

_

WIDTH🔥- developing width comes from your vertical pulls: pull-ups and pulldowns. This past year I have been hammering away at my pull-ups. I’ll be honest, I wasn’t the best at pull-ups at the beginning of the year. I made a strong effort to get better. Anytime I saw a pull-up bar, I’d knock some out. Now I’m doing sets of 5 with a 45-pound weight attached to me! Soon I’ll barley be able to fit through the door! 
_
If you’re ready to kickstart 2019 on the right track to building your best body
________________________________________________
#intermittentfasting #topgymtips #irishfitfam #irishfitness #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney  #fatlosstips #highprotein  #getshredded #nopainnogain #shreddedlife
  •  226  1 3 hours ago
  • 💥Showtime Thermoshred💥is a revolutionary thermogenic fat burner designed using the best fat cell targeting ingredients, assisting to stimulate your body’s fat receptor cells⚡️It’s also gluten free, soy free, dairy free, and has 0 sugar and 0 calories!
    Showtime Thermoshred has the added benefits of boosting immunity 🍎 and gives you a natural raise in energy levels to get through your day or workout🏋🏻‍♂️
  • 💥Showtime Thermoshred💥is a revolutionary thermogenic fat burner designed using the best fat cell targeting ingredients, assisting to stimulate your body’s fat receptor cells⚡️It’s also gluten free, soy free, dairy free, and has 0 sugar and 0 calories!
Showtime Thermoshred has the added benefits of boosting immunity 🍎 and gives you a natural raise in energy levels to get through your day or workout🏋🏻‍♂️
  •  28  1 4 hours ago
  • Hey 🙋🏻‍♂️!
    Hier ein wirklich leckeres Essen von neulich: Schweinelende in Bacon mit grünen Bohnen und Gemüse 😁. Die Zubereitung ist ganz easy: Fleisch salzen und scharf von allen Seiten anbraten. Dann mit Bacon umwickeln, in Alufolie packen und idealerweise mit Fleischthermometer ab in den Ofen. Die Bohnen schneiden, waschen und eine viertel Stunde in kräftiger Gemüsebrühe köcheln lassen. Superlecker und top Nährwerte trotz Bacon 😋💪🏼
  • Hey 🙋🏻‍♂️!
Hier ein wirklich leckeres Essen von neulich: Schweinelende in Bacon mit grünen Bohnen und Gemüse 😁. Die Zubereitung ist ganz easy: Fleisch salzen und scharf von allen Seiten anbraten. Dann mit Bacon umwickeln, in Alufolie packen und idealerweise mit Fleischthermometer ab in den Ofen. Die Bohnen schneiden, waschen und eine viertel Stunde in kräftiger Gemüsebrühe köcheln lassen. Superlecker und top Nährwerte trotz Bacon 😋💪🏼
  •  167  3 4 hours ago
  • Unforgettable moment, i couldn't believe my eyes when i have seen this place for the first time!
  • Unforgettable moment,  i couldn't believe my eyes when i have seen this place for the first time!
  •  84  6 5 hours ago