Workout #1. Hamstrings at 4 am. 💥

Forgot my photo for today

Anyone else not hungry? Is it the heat? Or my head?

Wanna give a way to sustainability for anyone having trouble with diet. I recently starter on flexible dieting accompanied by carb cycling. No more stressing over food restrictions. I fail too much at that. With strict dieting I yoyo badly. The two most important things to keep in mind are adherence and sustainability.When it comes to getting results, consistency is key, and you must stay committed to the process. For this reason, I am a huge advocate of carb cycling and flexible dieting. Carb cycling is a method of manipulating caloric intake by restricting carbohydrates on some days and reintroducing them on others. While flexible dieting is a way of eating the foods you love in moderation as long as you stay within you macronutrient calculations. One of the biggest issues with other forms of intensive dieting is that the majority of people are unable to sustain their plans long-term. With carb cycling, you will always have a light at the end of the tunnel because you know your next “carb reload” is right around the corner. And with flexible dieting you can slide a doughnut or whatever may be your weakness into your everyday diet without having to go crazy over a failed day on your strict caloric intake. By cycling your carbohydrates, your body can achieve a caloric deficit, which leads to body fat loss. By a certain formula to find your total body tdee you can adjust your macros to a caloric deficit and adhere to those numbers eating foods you love in moderation and you'll have the beat of both worlds .on your low carb days its obviously going to be difficult to get those comfort foods in . But on the moderate carb days it's fairly easy. The high carb days your fats will drop to keep you in a caloric deficit so that makes the tasty sweets a little difficult to involve as well but with some manipulation of foods throughout the day you can do so. The method I use is (and this will be slightly different for every individual.) 12.75 x bw = Daily Calories Moderate carb day 35% protein 30% fats 35% carbs Lo carb day 40% protein 40% fats 20% carbs High carb day 31% protien 22% fats 47% carb Again These are my personal numbers , what works best for me. On moderate carb days you could switch fats and protien percentage intake to make it 30% p., 35% f. , 35% c. And on high carb day you can adjust numbers all the way to 30% p. , 20% f, and 50% c. So my daily numbers at 201 body weight are Lo - 258 protien 114 fats 129 carbs Moderate - 225 protien 88 fats 225 carbs Hi - 201 protien 301 carbs 63 fats With daily carb expenditures at lo. mod. lo. mod. lo. mod. high. never set it up for a high day directly after a low carb day. Low after high is fine . Low after moderate is fine . Follow me @coty.the1.johnson for daily content on IG.

Let me start posting pics in my draws so I can get my likes up! 😂😂

Early morming workout. Foegot to post. Have a good day fitfam