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What supplement I take before my workout? Other than Pre-workout/Caffeine, EAA is one of my staple pre-training supplement to reduce catabolism on my hard training.
I hardly use Pre-workout nowadays during lockdown, mainly EAA and Citrulline Malate.
Impact EAA by #myprotein
Discount link: http://bit.ly/jordanmyp
#แชร์วนไป #ผมไม่ได้อ้วน!!!!! - เสียงตะโกนก้องดังๆในหัวของทุกคนที่อยู่ใน Mode #OffSeason แต่สายตานับพันคู่ตามท้องถนน ตั้งแต่ วินมอเตอร์ไซด์ปากซอย ยัน น้องสมหญิง Barista ร้านกาแฟนางเงือกเขียว กลับตั้งคำถามด้วยสายตาว่า "เอ๋.........พี่คนนี้ไปทำอะไรมา ทำไมอ้วนจังน้อ...... สงสัยเหมือนอาร์โนลด์ พอไม่ได้เล่นกล้ามก็เปลี่ยนเป็นไขมันแล้ววิ่งเข้าสู่แกนกลางของร่างกาย"
ถามว่าเขาผิดไหม... ไม่ผิดเพราะเขาไม่รู้ และผิดยิ่งกว่าถ้าการกระทำของเราทุกย่างก้าวอยู่บนพื้นฐานที่ว่า "คนอื่นคิดยังไงกับเรา" ....... ส่วนของคนที่ไม่ได้อยู่ในแวดวงและเข้่าใจ Offseason ผิดไปประกอบไปด้วย 2เหตุผล:
1) คนทั่วไปยังไม่เข้าใจว่าการเล่นกล้ามต้องมีช่วงเพิ่มช่วงลด
2) พวกเราชาวนักกล้ามที่ทำเหมือน Offseason เป็น #EatSeason เพราะ OffSeason ของคนส่วนใหญ่คือ การ Showพลังกิน Buffet, การอัดขนมแบบไม่มีเหตุผล และการโดดซ้อมแบบไร้วินัย และตบหลังตัวเองเบาๆว่า..... "ผม BULK อยู่"
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#OffSeason ที่แท้จริงคืออะไร:
1) Up Calorie: ทานอาหารมากขึ้นโดยเพิ่ม Calorie รวมและลดสัดส่วนโปรตีนลง (ในบางครั้งมากถึง 50%) ด้วยหลักที่่ว่ามี Carboมาเป็นพลังงานแทนแล้ว
2) High Clean calorie: การกินที่ต้องมีวินัยเหมือนตอนไดเอท แต่ต่างกันตรงที่ไดเอทหิวและอยากกินเพิ่ม, ส่วน #Offseason อิ่มจนยัดไม่ลง แต่ต้องเป็นอาหารที่ยังคงคลีนเช่น กล้วย, ข้าว, มัน,ขนมปัง และเนื้อสัตว์อาจเปลี่ยนจากอกเป็นน่องได้ แต่ต้องลอกหนังและตัดมันออกเหมือนเดิม
3) ลด Cardio: ลดแค่ในระดับนึงแต่ต้องอย่างน้อยรวมกัน 90นาทีต่ออาทิตย์ และให้แบ่งเป็นคาบไม่เกิน 30นาที
4) ยังคงต้องเล่นท้อง: ท้องก็เป็นกล้ามเนื้อเหมือนหน้าแขน และยิ่งเล่นในช่วง OffSeason โอกาสที่จะไดเอทแล้วแตก ชัด ลึกกว่าเดิมก็ยิ่งสูง
5) ยกน้ำหนักมากขึ้น: ด้วยน้ำหนักตัวมากขึ้นเราเลยยกได้หนักขึ้น แต่หากเล่นท่า Bodyweight และตัวหนักมากๆอย่างท่า ChinUp อะไรก็ระวังบาดเจ็บกันหน่อย เพราะข้อต่อและ Stabilizer Muscle (กล้ามเนื้อทรงตัว) ยังเท่าเดิม แต่น้ำหนักตัวมากทำให้แรงกระชากเยอะ
6) นอนให้พอ: ข้อนี้ผมทำได้บ้าง ไม่ได้บ้าง แต่วันไหนถ้านอนพอตัวก็จะฟู และสดชื่นครับ, Trick ผมคือตัด Caffeine ลงเหลื้อแค่ 25% ลดปริมาณ pre-workout และใช้ Melatonin ในบางคืน
7) Cheat Meal not Cheat day: ใน1อาทิตย์เรา Cheat 1มื้อ ไม่ใช่ 1วันและดีที่สุดคือ Cheat ตอนเย็นเพราะอาหารช่วงเช้าจะได้ไม่รวน
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ฉะนั้นก่อนที่เราจะโพส Status FB และบอกว่าชาวบ้านไม่เข้่าใจเรา ได้ถามตัวเราหรือยังว่า เราได้พกอาหาร และเอาจริงเอาจังกับ #Offseason เท่ากับตอนไดเอทไหม หรือนี่เป็นแค่ #EatSeason ของหมูที่แข็งแรงตัวหนึ่ง
DANNY - CEO กระป๋องเวย์
#Passion99 #Business1 #P25C55F20 #85vs95 #Vitaxtrong
#Keep sharing #I'm not fat!!!!!-a loud shout out in Mode #OffSeason, but thousands of eyes along the road from the motorcycle, Pak Soi to Nong Somying Barista. Green Mermaid's eyes. Question. "Ae......... What did this brother do? Why are you so fat...... I wonder if it's like Arnold. When I didn't play, he changed to fat and ran into the core of the body"
Ask me if he is wrong... It's not wrong because he doesn't know and is wrong if every step of our actions are based on what other people think of us "....... part of those who are not in the circle and feel wrong. Composed of 2 reasons:
1) People still don't understand that playing muscles need to increase the discount period.
2) we bodybuilders who act like Offseason are #EatSeason because most people's Offseason is to show the power to eat buffet, reasonable snacks and undisciplined practice and slap ourselves softly..... " I BULK IS IN "
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What is the real #Offseason:
1) Up Calorie: Eat more by increasing Calorie and reducing protein shape (sometimes up to 50 %) with the main one that it's energy.
2) High clean calorie: eating needs to be disciplined like diet, but it's different where diet is hungry and want to eat more, #Offseason is so full that I can't be stuffed, but it must be clean food such as banana, rice. , oily, and meat may change from chest to calves, but it must be cut it off as usual.
3) Reduce Cardio: Reduce only at least 90 minutes per week and be divided into less than 30 minutes.
4) Still have to play stomach: stomach is like face, arm and the more you play during offseason, the chance to diet, the clearer, the higher it is.
5) More weight lifting: with more weight, we can lift heavier. But if you play bodyweight and heavy body like ChinUp, be careful because joints and stabilizer Muscle (body muscles are still the same, but the same weight. Makes a lot of surge
6) Sleep enough: I can't do this. But when I sleep enough, I will be fluffy and fresh. Trick is to cut Caffeine. Only 25 % discount the amount of pre-workout and Use Melatonin some nights
7) Cheat not Cheat day: In 1 weeks, we cheat 1 meals, not 1 days and the best is Cheat in the evening because the morning food won't be fun.
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So before we post status fb and say that the villagers don't mind. Have we ask ourselves if we carry food and serious with #Offseason equal to diet or is this just #Eatseason of a strong pig
DANNY - CEO Cans whey
#Passion99 #Business1 #P25C55F20 #85vs95 #VitaxtrongTranslated
When u work up a sweat, ur skin is basically experiencing a mini sauna from the inside out… what better time to lay that skincare on thick?
Please READ this box for more info. PRE and POST workout snacks are the meals you eat right before and after working out. These meals are crucial and can help in improving your performance and results -- to lose fat and build lean muscle, increase strength and be healthy.
In this video, I'll be sharing with you on:
- Why pre & post workout snacks are important
- What & when to consume
- Some quick and easy ideas of pre and post workout snacks you can make
- Basic guidelines to pre & post workout snacks to help improve your performance and results.
My Peanut Butter Oatmeal Energy Bar recipe is in this video:
http://www.youtube.com/watch?v=13UZxQdf7sI
Learn how to make a healthy & delicious Green Smoothie in this video:
http://www.youtube.com/watch?v=7f4bkB3BO5o
Please visit this link to see what does 20g of Protein look like:
http://www.fitnesstreats.com/2012/04/what-does-20-grams-of-protein-look-like/
For Vegans, please visit this link for a list of high protein plant based food:
http://www.heartspring.net/list_of_vegetarian_protein_foods.html
Please LIKE and SHARE this video.
SUBSCRIBE to my channel for new fitness, nutritional and motivational videos:
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Lots of Love xx
MUSIC COPYRIGHT
Porch Swing Days - faster by Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/
Back with a new What I Eat video, it's been awhile guys, sorry for being missing in action. Lookout for another video next week followed by a NEW 3 weeks weight loss PROGRAM! Pre-release is out next week so watch out for that. Drop a comment and like pls if u want some cookies.
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#whatieat #recipes #chloeting
IMPORTANT DISCLAIMER: Some people may see my video titles as click-bait. YouTubers optimise their video's meta data for discovery due to how the algorithm is like. This isn't anything new. Most people who've been watching YouTube for years would understand this. If you're unhappy and get triggered by this, well, this channel isn't for you then. I’ve provided free workout schedules and programs since day 1 and have always optimised my meta data as such so that's not going to change.
Having said that, it doesn't mean the workout do not work. You will still see results by following a suitable program schedule, watching your diet, being in a deficit or surplus (based on your goals), doing exercises in good form, etc. These are all equally important factors. You're not going to get abs, grow a booty, grow biceps magically from 1 or 2 videos, in 1, 2, 3 or 4 weeks cause everyone is different. I've explain multiple times throughout videos throughout my channel over years that it takes time and lots of factors, so don't take a video title out of context. Targetting fat loss is not scientifically proven. Everyone is different and it takes time.
When doing any home workouts, do take precaution to exercise in a safe environment, and if you need help or you're not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my channel are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.
What I Eat Daily (Meal Prep Recipes) | Joanna Soh
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
No idea how or where to start? Watch this -
Beginner's Guide to Meal Prepping (5 Easy Steps):
https://youtu.be/eP10vDBmnzQ
Here's what I eat on a typical day when I meal prep. Of course, I don't eat like this every single day depending on my schedule and if I do travel. But as much as I can, I love to cook for myself because that means I'm fulling in control with what I eat and that's the easiest way to stay healthy and fit.
Do you meal prep? What's your favourite dish Let me know in the comments below. Do share your meal prep pictures with me, tag me @JoannaSohOfficial #JSohRecipes
READ below for the recipes and steps.
________________
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
Stay connected and follow me:
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________________
Breakfast - OVERNIGHT OATMEAL
1) 1.5 cups Rolled Oats
2) 1.5 cups Soy Milk
3) 3 tsps. Honey or Maple Syrup
4) 2 tbsps. Dried Cranberries
5) 2 tbsps. Chia Seeds
6) 2 tbsps. Peanut Butter
Steps:
1) In a large bowl, mix all the ingredients together.
2) Spoon the oat mixture into 3 jars and refrigerate for at least 4 hours or overnight.
3) Top up with your favourite fruits before eating.
Lunch - TUNA SALAD
1) 2 Cans of Tuna Chunks
2) ¼ cup Plain Yoghurt
3) ½ tbsps. Lemon Juice
4) 1 tbsp. Cranberries
5) Salt & Pepper to taste
Steps:
1) Combine all the ingredients together.
2) Pack half of the container with your favourite vegetables and be generous. Separate the Tuna mixture from the salad to keep it fresh.
Snack - HEALTHY BANANA WALNUT MUFFINS (serves 12)
1) 1/2 cup greek yoghurt
2) 1.5 cup Rolled Oats
3) 2 Bananas, mashed
4) 2 eggs, beaten
5) 2 tbsps. Honey
6) 1/4 cup crushed Walnuts
7) 2 tbsps. Cranberries
8) 1 tsp. Baking Soda
109Cals per muffin
Steps:
1) Pre-heat oven to 180C or 350 Fahrenheit.
2) In a large bowl, mash bananas, whisk in eggs, greek yoghurt and about honey. Stir until well combined and set aside.
3) Blend, rolled oats until fine.
4) In a separate bowl, mix in all the dry ingredients, oats, baking soda, crushed walnuts and cranberries.
5) Combine wet and dry ingredients together. Keep mixing until you get an even batter.
6) Divide equally to 12 cupcake liners and bake for 15 minutes or until muffins are cooked through.
Dinner - BAKED FISH WITH VEGETABLES (serves 3)
1) 500g Frozen Tilapia, any fish or meat of your choice.
2) 2 Carrots – 25Cals
3) 1 Red Bell Pepper
4) 1 head Broccoli – 98Cals
5) 1 Sweet Potato – 112Cals
6) 1 Red Onion – 46Cals
7) 6 Garlic Cloves, crushed – 27Cals
8) 1 tbsp. Olive Oil, divided – 69Cals
9) 1 tbsp. Apple Cider Vinegar – 3Cals
10) ¼ tsp. Mixed Herbs
11) Salt & Pepper to taste
Steps:
1) Pre-heat oven to 220°C/425°F.
2) Then slice up all the vegetables.
3) Rub fish with olive oil, mixed herbs and season with salt and pepper. Set aside.
4) ArrangE all the chopped up vegetables on the bottom of a baking dish. Season the vegetables with olive oil, apple cider vinegar, salt, pepper, and mixed herbs. Give it a good mix.
5) Then arrange the marinated fish on top of the vegetables and cover the baking dish with aluminium foil.
6) Bake in the oven for 30 minutes or until fish is done.
What I Eat Daily (Meal Prep Recipes) | Joanna Soh
on pre workout 在 Pre-Workout Tips to Quickly Improve Your Workout Energy 的八卦
During episode 5 of the Huberman Lab Guest Series with Dr. Andy Galpin, Dr. Galpin explains the psychology and physiology of overcoming ... ... <看更多>