Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
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If you're trying to lose fat and build muscle at the same time,
Here's my 15 best nutrition tips ππΎ
1. Focus on WEEKLY calories. 1500 cals x 7 days = 10,500 cals. As long as you eat that, you're good
2. Shrimp, Deli Meat, & Rotisserie Chicken are underrated low calorie high protein sources
3. Eat protein WITH carbs post workout. Helps with recovery & prevents overeating later
4. Add egg whites to your scrambled eggs. More protein & food volume for fewer cals.
5. Add Chia Seeds or Flax Seeds to your oats or smoothies to get high fiber to fill you up.
6. Add Sugar Free Jello & Frozen fruit to your greek yogurt or cottage cheese for a sweet tooth fix
7. Slow down when you're eating. Your stomach and brain need time to talk to know if you're full.
8. Use smaller plates or bowls to reduce portion sizes without feeling deprived.
9. Drink 1 full glass of water before every meal to fill your stomach up.
10. Use Casein protein over Whey protein to keep you fuller for longer. (More on this in the comments ππΎ)
11. Swap high calorie dressings and sauces for low calorie salsas or hot sauce.
12. Have air popped popcorn be your low calorie snack
13. Order groceries for pick up or get them delivered. Save you calories AND money bc you don't buy BS π
14. It's ok to eat frozen meals or veggies. No, the sodium won't stop you form losing fat
15. Drinking Diet Soda or using artificial sweeteners is moderation IS OK
Last ππΎ
If you're interested,
I'm running an 8 week summer challenge
That gives you an exact plan to follow with your workouts & nutrition
You can also win $6000+ in prizes
Click this link below to check it out!
theclubhouse1.lpages.co/8-wk-summer-challenge
-E
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Muscle Soreness 101
Btw, if you need a free workout program to follow ππΎ
mailchi.mp/ericrobertsfitness.com/weeklyworkouts
Click this link above.
-E
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If you're trying to lose 8-15lbs of fat before summer rolls around
Here's exactly what I'd start doing... today π
ππΎ
1. Start walking on an incline for 15-20min after every workout you do. Easy way to burn more fat.
2. Get 20-30g of fiber per day, at least. My fav high fiber foods will be in the comments below ππΎ
3. Don't eat any protein unless it's grilled, air fried, or baked.
4. Start your day with 12oz of water + salt sprinkled in. Improves energy and reduces cravings.
5. Walk at least 8,000 steps per day. Break it up, all at once, doesn't matter, just get them in
6. Do LESS sets and reps in your workouts. 2-3 sets of 5-10 reps. Lift heavier sh*t
7. Limit alcohol to 1-2 drinks per week, max. Yes, that's per week, you degenerate π
8. Drink 0 calorie carbonated & caffeinated drinks. Suppresses your appetite like a MF.
9. Eat a high protein snack around 2-4pm. protein shake, greek yogurt, hard boiled egg, whatever
10. Eat lower fat protein sources. Egg whites, chicken breast, 96/4 ground beef. MORE protein for LESS cals.
11. Eat a ton of strawberries, watermelon, and raspberries. You can eat a TON of them for next to no cals.
12. Eat 1 big a** salad per day. Buy the pre made salad bags
13. Stop d*cking around with your sleep. When you get less than 7 hrs, you WILL be hangry AF.
14. Don't go more than 5 hrs without eating protein, you'll also get hangry AF.
15. Keep your carbs low in the morning, focus on protein, fat, & water.
Last, if you're interested
I'm running an 8 week summer challenge
That gives you an exact plan to follow with your workouts & nutrition
You can also win $6000+ in prizes
Click this link below to learn more ππΎ
theclubhouse1.lpages.co/8-wk-summer-challenge
-E
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If you want to drop 8-15lbs of fat before summer,
I just opened enrollment for my 8 Week Summer Challenge. Click below to check it out
theclubhouse1.lpages.co/8-wk-summer-challenge
In this challenge you will get
- an exact workout program to follow for the gym or at home
- personalized nutrition recommendations to lose fat
- access to my brand new app that includes a calorie tracker WITH a barcode scanner
- access to me & my team of coaches to ask any questions
- chance to win $6000+ in prizes
& more.
Commit for the next 8 weeks to then enjoy the summer months feeling better about yourself.
Think that's a fair trade off to me π€π½
Click below to join
theclubhouse1.lpages.co/8-wk-summer-challenge
Hope to welcome you inside!
-E
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π₯ Trying to lose fat but not sure if you should focus on cardio or lifting?
Hereβs the answer π
ππ½ββοΈ Cardio burns more calories during the workout
β
Helps create a calorie deficit
π¬ BUTβ¦ your body adapts fast
So 30 mins that used to burn 400 cals?
In a few weeks, might only burn 360
Meanwhileβ¦ ππ½ββοΈ
Lifting weights burns fewer calories DURING
β¦but it builds muscle π₯
More muscle = higher metabolism =
π₯ more calories burned 24/7
So what should you do?
π Do both
But make lifting your priority
πΉ Lift 2-4x/week
πΉ Focus on heavy sets (5β10 reps)
πΉ 30β60 minutes per session
Then stack cardio the smart way:
π Start with daily steps
(Work up to 10K/day)
π¨ Add 15β30min low intensity cardio 2β4x/week
Either after your weight lifting or on rest days.
π― Cardio = immediate burn
π― Lifting = long-term burn
Use both β thatβs how you actually get lean and stay lean.
Need help getting started?
πͺ Iβll send you a free weekly workout plan here:
π mailchi.mp/ericrobertsfitness.com/weeklyworkouts
-E
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Lighting a Match vs Burning A Candle π₯
Btw, if you want a totally free 25 day fat loss program to follow
Click this link below ππΎ
mailchi.mp/ericrobertsfitness/25fatlosstips
-E
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If you're not losing weight, you're eating too many calories.
This is a perfect example of what a proper portion size looks like vs what most people eat.
This is just ONE food. With all of the food you eat throughout the day, you *think* you're eating in a calorie deficit.
But you're not, which is why I encourage people to use a food scale and track their calories for at least 3-7 full days.
You will be SHOCKED at how many calories you're actually consuming.
If you need to know how many calories you should be eating in a calorie deficit
Click this link below ππΎ
ericrobertsfitness.com/free-calorie-calculator/
Hope this helped,
-E
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I help people lose fat and build muscle faster so you can reach your goals easier!