estiaan_v_aswegen

Estiaan van Aswegen

"98"
Fitness Motivator
Steele Model
Natural Keto Bodybuilder

The benefits of Keto! Can't be the only one that loves avo😍

The benefits of Keto! Can't be the only one that loves avo - 4 days ago

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Almost failing half way through the chest workout doesn't mean you get to stop😂 Finish your set ☝🏼 Start doing a upper body / lower body split... Mo - Upper
Tu - Lower
Wed - Upper
Th - Lower
Fri - Upper... Muscle protein synthesis lasts 48 hours... So Instead of hitting 2-3 muscle groups once a week I hit every muscle 3 times a week... If you are not seeing gains on the regular "Bro split" (Chest/Tris, Back/Bis etc.) Try this!
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#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto

Almost failing half way through the chest workout doesn't mean you get to stop Finish your set 🏼 Start doing a upper body / lower body split... Mo - Upper Tu - Lower Wed - Upper Th - Lower Fri - Upper... Muscle protein synthesis lasts 48 hours... So Instead of hitting 2-3 muscle groups once a week I hit every muscle 3 times a week... If you are not seeing gains on the regular "Bro split" (Chest/Tris, Back/Bis etc.) Try this! . . #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto - 8 days ago

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When the power is out in SA you get the opportunity to try some new lighting strategies 🤣👌🏼 Using a phone flash and a helping hand @quenitageldenhuys!
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28 days into my 1600 Cal/day keto cut... Still going strong...
It's a lot easier staying full on a cut when you do it with keto!

For people interested in trying keto... This is my diet plan.. Pretty much every day. 
75% Fat - 70g Butter 70g Coconut Oil 
20% Protein - 400-500g Meat (Chicken/Beef) 
5% Carbs - 1/2 Greenpeper, 1/2 Onion, 120 - 200g Mushrooms, Paprika Pepper.
(Flavoring - Mayo, Jalapeño, Salt, Pepper, Basil, Origanum, Woestersalt) 
I drink one keto coffee before my meal and one keto tea with my meal both containing 50g fat... I cook my Carbs in 26g Fat and once everything is cooked I add the flavoring sauce and meat and cook until the meat is done... I also implement the Warrior (20/4) Intermittent Fasting so I only eat the one meal a day.. It keeps me full until the next time I have my keto coffee... I like to have my coffee as I start to cook to break my fast with a low insulin meal!
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#motivation #fit #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #bigbench #cardio #sweat #grind #lifestyle #pushpullgrind #staystrong #keto #ketogains #ketotransformation

When the power is out in SA you get the opportunity to try some new lighting strategies 🤣🏼 Using a phone flash and a helping hand @quenitageldenhuys ! . . 28 days into my 1600 Cal/day keto cut... Still going strong... It's a lot easier staying full on a cut when you do it with keto! For people interested in trying keto... This is my diet plan.. Pretty much every day. 75% Fat - 70g Butter 70g Coconut Oil 20% Protein - 400-500g Meat (Chicken/Beef) 5% Carbs - 1/2 Greenpeper, 1/2 Onion, 120 - 200g Mushrooms, Paprika Pepper. (Flavoring - Mayo, Jalapeño, Salt, Pepper, Basil, Origanum, Woestersalt) I drink one keto coffee before my meal and one keto tea with my meal both containing 50g fat... I cook my Carbs in 26g Fat and once everything is cooked I add the flavoring sauce and meat and cook until the meat is done... I also implement the Warrior (20/4) Intermittent Fasting so I only eat the one meal a day.. It keeps me full until the next time I have my keto coffee... I like to have my coffee as I start to cook to break my fast with a low insulin meal! . . #motivation #fit #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #bigbench #cardio #sweat #grind #lifestyle #pushpullgrind #staystrong #keto #ketogains #ketotransformation - 9 days ago

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Walking back from the gym in the rain 🤣 At least you burn a lot of calories when you're cold☝🏼👌🏼
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#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto

Walking back from the gym in the rain 🤣 At least you burn a lot of calories when you're cold🏼🏼 . . #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto - 12 days ago

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When you have to work but want to make sure your abs are still there🤣🤣
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To all those who want to cut without being hungry:
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Cut with Keto... Multiply your lean body mass in pounds (for me it's about 160lb because I have about 10% BF) by 10 to get your total daily calories. Then calculate your macros...(75/25/0- F/P/C) 9kcals per gram of fat, 4kcal per gram of protein, 4kcal per gram of carbs.
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Fat : 1600×0.75÷9 =133g
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Protein : 1600×0.25÷4 = 100g
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Carbs : Only carbs I eat is some veg I don't weight.
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Less hunger and more results! Try it for 2 weeks if you don't see results sue me🤣🤣👌🏼
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#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto #ketocut #cut

When you have to work but want to make sure your abs are still there🤣🤣 . . To all those who want to cut without being hungry: . Cut with Keto... Multiply your lean body mass in pounds (for me it's about 160lb because I have about 10% BF) by 10 to get your total daily calories. Then calculate your macros...(75/25/0- F/P/C) 9kcals per gram of fat, 4kcal per gram of protein, 4kcal per gram of carbs. . Fat : 1600×0.75÷9 =133g . Protein : 1600×0.25÷4 = 100g . Carbs : Only carbs I eat is some veg I don't weight. . Less hunger and more results! Try it for 2 weeks if you don't see results sue me🤣🤣🏼 . #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto #ketocut #cut - 18 days ago

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14 days into my 1600 Cal/day keto cut... Still going strong...
It's a lot easier staying full on a cut when you do it with keto!

For people interested in trying keto... This is my diet plan.. Pretty much every day. 
75% Fat - 70g Butter 70g Coconut Oil 
20% Protein - 400-500g Meat (Chicken/Beef) 
5% Carbs - 1/2 Greenpeper, 1/2 Onion, 120 - 200g Mushrooms, Paprika Pepper.
(Flavoring - Mayo, Jalapeño, Salt, Pepper, Basil, Origanum, Woestersalt) 
I drink one keto coffee before my meal and one keto tea with my meal both containing 50g fat... I cook my Carbs in 26g Fat and once everything is cooked I add the flavoring sauce and meat and cook until the meat is done... I also implement the Warrior (20/4) Intermittent Fasting so I only eat the one meal a day.. It keeps me full until the next time I have my keto coffee... I like to have my coffee as I start to cook to break my fast with a low insulin meal!
#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto

14 days into my 1600 Cal/day keto cut... Still going strong... It's a lot easier staying full on a cut when you do it with keto! For people interested in trying keto... This is my diet plan.. Pretty much every day. 75% Fat - 70g Butter 70g Coconut Oil 20% Protein - 400-500g Meat (Chicken/Beef) 5% Carbs - 1/2 Greenpeper, 1/2 Onion, 120 - 200g Mushrooms, Paprika Pepper. (Flavoring - Mayo, Jalapeño, Salt, Pepper, Basil, Origanum, Woestersalt) I drink one keto coffee before my meal and one keto tea with my meal both containing 50g fat... I cook my Carbs in 26g Fat and once everything is cooked I add the flavoring sauce and meat and cook until the meat is done... I also implement the Warrior (20/4) Intermittent Fasting so I only eat the one meal a day.. It keeps me full until the next time I have my keto coffee... I like to have my coffee as I start to cook to break my fast with a low insulin meal! #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto - 24 days ago

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His and Hers 😍😂
150kg and 30kg Trap Pulls... Gotta. Get. Stronger.
@quenitageldenhuys
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#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto

His and Hers 150kg and 30kg Trap Pulls... Gotta. Get. Stronger. @quenitageldenhuys . . . #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto - 26 days ago

39 Likes
5 Comments
0
Start doing a upper body / lower body split... Mo - Upper
Tu - Lower
Wed - Upper
Th - Lower
Fri - Upper... Muscle protein synthesis lasts 48 hours... So Instead of hitting 2-3 muscle groups once a week I hit every muscle 3 times a week... If you are not seeing gains on the regular "Bro split" (Chest/Tris, Back/Bis etc.) Try this!

#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto

Start doing a upper body / lower body split... Mo - Upper Tu - Lower Wed - Upper Th - Lower Fri - Upper... Muscle protein synthesis lasts 48 hours... So Instead of hitting 2-3 muscle groups once a week I hit every muscle 3 times a week... If you are not seeing gains on the regular "Bro split" (Chest/Tris, Back/Bis etc.) Try this! #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto - 26 days ago

68 Likes
3 Comments
0
7 days into my 1600 Cal/day keto cut... Still going strong...
It's a lot easier staying full on a cut when you do it with keto!

For people interested in trying keto... This is my diet plan.. Pretty much every day. 
75% Fat - 70g Butter 70g Coconut Oil 
20% Protein - 400-500g Meat (Chicken/Beef) 
5% Carbs - 1/2 Greenpeper, 1/2 Onion, 120 - 200g Mushrooms, Paprika Pepper.
(Flavoring - Mayo, Jalapeño, Salt, Pepper, Basil, Origanum, Woestersalt) 
I drink one keto coffee before my meal and one keto tea with my meal both containing 50g fat... I cook my Carbs in 26g Fat and once everything is cooked I add the flavoring sauce and meat and cook until the meat is done... I also implement the Warrior (20/4) Intermittent Fasting so I only eat the one meal a day.. It keeps me full until the next time I have my keto coffee... I like to have my coffee as I start to cook to break my fast with a low insulin meal!

DM me if you would like to know more 😁
#fit #fitfam #fitness #fitspo #fitspiration #fitsporation #squats #fitnessaddict #fitnessmotivation #gym #gainz #mcm #wcw #gymlife #gymtime #workout #getStrong #getfit #justdoit #bodybuilding #arms #biceps #exercise #transformation #motivate #motivation #strength  #strengthtraining #bodybuilding #totalalpha

7 days into my 1600 Cal/day keto cut... Still going strong... It's a lot easier staying full on a cut when you do it with keto! For people interested in trying keto... This is my diet plan.. Pretty much every day. 75% Fat - 70g Butter 70g Coconut Oil 20% Protein - 400-500g Meat (Chicken/Beef) 5% Carbs - 1/2 Greenpeper, 1/2 Onion, 120 - 200g Mushrooms, Paprika Pepper. (Flavoring - Mayo, Jalapeño, Salt, Pepper, Basil, Origanum, Woestersalt) I drink one keto coffee before my meal and one keto tea with my meal both containing 50g fat... I cook my Carbs in 26g Fat and once everything is cooked I add the flavoring sauce and meat and cook until the meat is done... I also implement the Warrior (20/4) Intermittent Fasting so I only eat the one meal a day.. It keeps me full until the next time I have my keto coffee... I like to have my coffee as I start to cook to break my fast with a low insulin meal! DM me if you would like to know more #fit #fitfam #fitness #fitspo #fitspiration #fitsporation #squats #fitnessaddict #fitnessmotivation #gym #gainz #mcm #wcw #gymlife #gymtime #workout #getStrong #getfit #justdoit #bodybuilding #arms #biceps #exercise #transformation #motivate #motivation #strength   #strengthtraining #bodybuilding #totalalpha - 1 month ago

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Drinking coffee we can all agree this is whats going through our minds!! Keto coffee is an easy way to get in alot of fat easily.
@kingketo
@jason.wittrock
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#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto #ketocoffee #bulletproof

Drinking coffee we can all agree this is whats going through our minds!! Keto coffee is an easy way to get in alot of fat easily. @kingketo @jason.wittrock . . . . #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto #ketocoffee #bulletproof - 1 month ago

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How to be a super hero without a cape 😂👌🏼
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#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto

How to be a super hero without a cape 🏼 . . . . #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto - 1 month ago

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No matter who you are, no matter what you did, no matter where you've come from, you can always change, become a better version of yourself.
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#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto

No matter who you are, no matter what you did, no matter where you've come from, you can always change, become a better version of yourself. . . . . #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto - 1 month ago

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For people struggling to get in enough fat with keto! This is the most delicious way to do it... 50g butter and 50g Coconut oil for a easy 90g of Fat... I do it twice a day!
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#ketotransformation #allthemeats #ketogains #foodtime #greenfood #macros  #carnivore #getinmybellylove #ketofood #ketosislifestyle #ketones #ketolifestyle #ketogeniclifestyle #fatburn #fatburner #eatfatlosefat #healthyeating #healthyliving #bulletproof #butter

For people struggling to get in enough fat with keto! This is the most delicious way to do it... 50g butter and 50g Coconut oil for a easy 90g of Fat... I do it twice a day! . . . . #ketotransformation #allthemeats #ketogains #foodtime #greenfood #macros #carnivore #getinmybellylove #ketofood #ketosislifestyle #ketones #ketolifestyle #ketogeniclifestyle #fatburn #fatburner #eatfatlosefat #healthyeating #healthyliving #bulletproof #butter - 1 month ago

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Started with an full upper body lower body split... Let's see what happens when we train legs twice a week!
8X3X80kg - Squats
10X3X80kg - Stiff-leg Deadlifts
10X3X90kg - Standing Calve raises
10X2X60kg - 3sec negative Leg extensions
10X2X80kg - 3sec negative Seated Calve Raises
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#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto

Started with an full upper body lower body split... Let's see what happens when we train legs twice a week! 8X3X80kg - Squats 10X3X80kg - Stiff-leg Deadlifts 10X3X90kg - Standing Calve raises 10X2X60kg - 3sec negative Leg extensions 10X2X80kg - 3sec negative Seated Calve Raises . . . #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto - 1 month ago

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Make the most of yourself....for that is all there is of you... Stay motivated!
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#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto

Make the most of yourself....for that is all there is of you... Stay motivated! . . . . #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs #keto - 2 months ago

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Training calves with chest to make the coming leg day easier! 75kg seated raises! Stay motivated!
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#officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting  #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs

Training calves with chest to make the coming leg day easier! 75kg seated raises! Stay motivated! . . . . #officialfitnessgoals #motivation #fitnessmotivation #smallgoals #gettingthere #gym #fitness #fit #fitspo #fitnessinsipration #lift #lifting #weights #exercise #natural #gains #naturalgains #workout #fitfam #health #cleaneating #muscle #gains #naturalgains #strength #fitlife #sixpack #abs - 2 months ago

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There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.
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 #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #excercise #gym

There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self. . . . . #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #excercise #gym - 2 months ago

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Become addicted to constant and never ending self-improvement!
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 #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #excercise #gym

Become addicted to constant and never ending self-improvement! . . . . . #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #excercise #gym - 3 months ago

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