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thank you @tiktok for letting me post this as one part finally! #fyp #fitness #cardio
vicesfitness
5845
·2022-4-13anyone else following this trial intently? #fitness #health #justiceforjohnnydepp
vicesfitness
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·2022-4-27Both options are available, first month fr3e, with c0de ‘ITSEASY’ on my s!te Obv a bit goal dependent, but also your realistic time available and likelihood of missing lifts matter a bit more than goals or preferences 💪 Splits are fantastic for building a lot of size, I did them for 6-7 years which helped me build a base of muscle that’s far more easy to maintain now ❗️Doesn’t mean you won’t build muscle doing full body, that depends on the total volume of sets per muscle group per week so if you equate that the growth will be similar 🧏♂️ The strength of splits comes from being able to focus on one or two groups, with long rest periods, and hit a ton of volume on those groups in one day ⏰ This typically means 45-90 minute lifts (even longer for body builders), most days of the week - which is great if you have the time and wanna build mass but tough if you don’t have the time or are prone to missing work outs for *life* reasons 🕰️ So if you can’t spend 3 hours or more per week lifting, splits are probably not the most time efficient method for you even if you want to build size And one of the knocks on full body lifts for muscle growth is they can fatigue your body too quickly to hit a ton of hard sets on a desired muscle group… …but that knock is also exactly what I like about full body lifts, I personally want that full body fatigue So if you: 1️⃣ don’t have that kind of time 2️⃣ Bulking isn’t your main focus 3️⃣ Want to work out like most athletes 4️⃣ Want to balance cardio and lifting well 5️⃣ Want the conditioning benefit 6️⃣ Or really just want to be as efficient as possible time wise Full body is a great alternative to splits I wish I knew more about when I was younger
vicesfitness
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·5d ago ⬇️Full recipe and macros⬇️ I did 2 servings in the video, but will list per serving (each ‘serving’ is 3/4 pint): ▪️3/4 cup fair life 0% ▪️1/4 cup heavy cream ▪️1/4 cup 0% fage yogurt ▪️2 Oreo thins ▪️0.5 scoop cookies and cream protein powder (if you don’t use the powder, def needs a sweetener or flavored greek yogurt) ▪️1 tbsp sugar free vanilla jello pudding mix 1️⃣ Blend, freeze for 24 hours, take out and sit for 15 min (30s of hot water around the outside helps as well) 2️⃣ 1 spin on lite ice cream 3️⃣ Check texture, if it doesn’t look like the video hit respin 1-2x till it does (depends on freezer temp) 4️⃣ 1 double stuffed Oreo after on ‘mix in’ (2 is even better, but makes it 503 cals per 3/4 pint) Macros per above serving, which is 3/4 pint so 1-2 servings really I guess ▪️29.25g protein ▪️41g carbs ▪️17.5g fat ▪️433 cals
vicesfitness
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·6d ago no hate to this guy the message is good overall, alcohol is def low hanging fruit to improve health, workout consistency, and especially fat loss But our physiology isn’t a set of on/odd switches Inhibiting/hindering isn’t the same as complete stoppage, and plenty of things temporarily inhibit fat burn like just laying down flat or eating a higher carb meal - but neither stop fat loss in the presence of a deficit similar to insulin being ‘the fat storage hormone’ so when insulin is high ‘we can’t lose fat’… yet ozempic spikes insulin and we know the results there the more nights out per week, the harder it is but most people can handle 1 night out and still see progress. For 2-3, have to be a robot the rest of the time More than 3, getting near impossible even if you’re incredibly regimented the rest of the time and at that point we’re going to be sacrificing nutrient needs
vicesfitness
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·1-12⬇️ Full recipe ⬇️@Sean | FontyFitness for 4 portions: ▪️ ~900g fat free sugar free Greek Yogurt
(1 large container) ▪️1/4 cup sugar free maple syrup ▪️1 cup (80 mL) fat free FairLife milk, or milk of choice (just adjust for calories) ▪️1 scoop vanilla or cookies and cream whey protein ▪️1 tsp vanilla ▪️1/4 package Sugar Free Jell-o Pudding
Cheesecake Mix ▪️Dash of salt ▪️1 cup of oats ▪️4 crushed graham crackers (around 1 per) ▪️Oreos: I did 2 double stuffed (140 cals) Sean did 2 thins (70 cals) for each so go with what you want but account for it Macros adjusted for Oreo decision (higher is my double stuffed way): 410 or 480 cals 30g protein 54 or 66g carbs 10.5 or 13.5 g fat
vicesfitness
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·1-12Someone’s never heard of the ol’ mixy-mixy, waistline fixy Supposedly ~4000 years ago some Persians mixed honey into yogurt to make it sweeter and now the fact that I’m a big proponent of ‘have what you want, add what you need’ principle makes way more sense On the sugar/gut bacteria note, I didn’t wanna waste too much time with the details but there are some glaringly obvious issues with the ‘sugar kills gut bacteria’ comment Sugar doesn’t kill gut bacteria, what he’s referring to is how *excess* sugar can feed some not-as-good bacteria allowing them proliferate while the good bacteria doesn’t (if we aren’t having prebiotics).. but they could also just both be fed at the same time anyway But most of the carbs/sugar we eat are absorbed in the small intestine (hence, blood sugar spike) so if it was all being eaten by ‘bad’ gut bacteria…we wouldn’t get a blood sugar spike, we wouldn’t be absorbing the energy/calories from the carb It’s excess, high amounts of excess, that may survive past the small intestine and make it to large intestine/colon that can feed the ‘bad’ bacteria so no one food choice is absolutely not going to be the driver And if your diet is well rounded and/or you get your prebiotics in, it isn’t an issue. Prebiotics like fiber are not digested by us, so smaller amounts of them feed good bacteria a lot more efficiently than the comparable amount of sugar getting to the ‘bad’ bacteria
vicesfitness
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·1-10True story i ran an accidental experiment before Christmas where i ate the way i would when I’m hungover (2-3 uber eats orders, nothing good, high quantity, melt into couch) BUT without being hungover at all (accidentally of course). Hadn’t had alcohol in a week Lo and behold the next day i felt like i was on day 2 of a hangover, so yeah what i eat (and how much, and how little activity i had that day) when I’m hungover certainly adds to how long the hangover lasts Overall yeah this is a good message, idk anything about this guy but seems like a good dude and looking into his eyes i swear i heard birds chirping in the dead of winter but the other variables are important to know as how we respond to X food is contextual not just black or white And unfortunately theres a trend right now where this line of thinking goes beyond getting fit and is co-opted to justify orthorexic behavior
vicesfitness
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·1-9Had to keep the voice crack No hate to these people or classes this is actually super impressive, just think it helps to know the difference between perceived exertion and actual exertion Fatigue is somewhat linear to heat, especially muscle temp, as most people who run outside all seasons know based on the delta in split times July vs December But if it feels really good and you like it more, all for it
vicesfitness
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·1-72025 reminders from this other ~top post~ of 2024 - What makes up the 80/20: The 80% doesn’t actually have to be perfect, especially in the case of getting leaner we’re just talking about staying within whatever calorie/macro targets fit for you specifically It should still be mostly nutrient dense, whole foods so you can stay satiated and get your micronutrients but it could include sh*t like couple Oreos with your greek yogurt, if it fits And when I describe ‘goin off’ on the 20%, people often assume that means classically ‘bad’ food… no It’s more about portions Of course ‘bad food’ is easier to overeat, but having 8 avocados in one sitting would be part of the 20% My 80% always has room for some things I enjoy still, I just am tighter on them during the 80% The 20% is where I get loosey goosey regardless of the food quality (or type of alcohol)
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