trent_mccloskey

Trent McCloskey

We all can live great lives in our own ways...
Health & Fitness coach
How can I help you? 🏻 (link below)

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😮 The scale is a great tool to measure and keep track of progress…
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But when it’s looked upon as the main driver of success — it can kill motivation, frustrate the heck out of you, or make you think nothing is working at (the worst) times ☹️
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But here are some progress “wins” you might forget to consider...
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It’s a WIN if the scale is around the same weight as the week before, but your waist measurement went down😬 ⠀
It’s a WIN if you’re making progress on a few exercises or having more energy during and after your workouts 💪
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It’s a WIN if you’re starting to fit back into your old clothes, or even having to go buy a couple sizes down💃🕺
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It’s a WIN if you check to see the picture you just took looks good and notice your face becoming more angular — documenting monthly progress pics is also a good idea to see the physical change from another perspective 📸
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It’s a WIN if you’re happy. That’s a good sign you’re on track and developing the right habits to stay consistent for the long-term 🙃
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#trentmccloskey #fitness #health  #fitnessmotivation #fitspo #weightlossprogress #trackingprogress #icandothis #dietingishard #dietproblems #newtofitness #naturalweightloss #justkeepgoing #fitnessprogress #90daychallenge #losingfat #buildingmuscle #losinginches #progresspic #nonscalevictory  #doingthisforme #workingonme #happiness #clothesfitbetter #bodymeasurements #moods #fitnesssupportgroup #fatlosshelp #flabtofab #beforeandduring

😮 The scale is a great tool to measure and keep track of progress… ⠀ But when it’s looked upon as the main driver of success — it can kill motivation, frustrate the heck out of you, or make you think nothing is working at (the worst) times ☹️ ⠀ But here are some progress “wins” you might forget to consider... ⠀ It’s a WIN if the scale is around the same weight as the week before, but your waist measurement went down😬 ⠀ It’s a WIN if you’re making progress on a few exercises or having more energy during and after your workouts ⠀ It’s a WIN if you’re starting to fit back into your old clothes, or even having to go buy a couple sizes down🕺 ⠀ It’s a WIN if you check to see the picture you just took looks good and notice your face becoming more angular — documenting monthly progress pics is also a good idea to see the physical change from another perspective 📸 ⠀ It’s a WIN if you’re happy. That’s a good sign you’re on track and developing the right habits to stay consistent for the long-term 🙃 ⠀ ⠀ — #trentmccloskey #fitness #health #fitnessmotivation #fitspo #weightlossprogress #trackingprogress #icandothis #dietingishard #dietproblems #newtofitness #naturalweightloss #justkeepgoing #fitnessprogress #90daychallenge #losingfat #buildingmuscle #losinginches #progresspic #nonscalevictory #doingthisforme #workingonme #happiness #clothesfitbetter #bodymeasurements #moods #fitnesssupportgroup #fatlosshelp #flabtofab #beforeandduring - 18 hours ago

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My new favorite leg exercise 😌 The Cossack Squat…
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I’ve been practicing these after my main leg exercise, and the loaded stretch has been working wonders for my hamstring and inner thigh flexibility.
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Who knows might have to mess around and hit a split soon 😂 ⠀
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Anyways, I wanted to share this with you because after I got a grasp on the technique, I believe this is an underrated 🍑 building exercise with a ton of added benefits.
⠀
If you’ve never tried this before, definitely find something to support yourself with, don’t hop right into it — you may find yourself needing to slowly work at it, due to ankle mobility for getting that low…
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At the same time, without even hitting that depth, you’ll still basically be doing a side lunge which is also great for building up the 🍑
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Gonna start using a barbell and build these up some more 💯
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Do you have a favorite leg exercise? 😄
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Vid Cred: 🎥 @cartergood 
_
#trentmccloskey #cossacksquat #legday #glutes #butt #mobility #fitness #fitnesstips #workingout #gluteexercises #lowerbody #legworkout #legdayproblems #gluteworkout #buttworkout #bootyworkout #buildingmuscle #losingfat #workouttips #90daychallenge #workoutprogress #legstrength #legstretch #rangeofmotion #buildyourbooty #fitnesssupportgroup #dontgiveup #startingmyfitnessjourney #newtofitness #hamstringstretch

My new favorite leg exercise The Cossack Squat… ⠀ I’ve been practicing these after my main leg exercise, and the loaded stretch has been working wonders for my hamstring and inner thigh flexibility. ⠀ Who knows might have to mess around and hit a split soon ⠀ ⠀ Anyways, I wanted to share this with you because after I got a grasp on the technique, I believe this is an underrated building exercise with a ton of added benefits. ⠀ If you’ve never tried this before, definitely find something to support yourself with, don’t hop right into it — you may find yourself needing to slowly work at it, due to ankle mobility for getting that low… ⠀ At the same time, without even hitting that depth, you’ll still basically be doing a side lunge which is also great for building up the ⠀ Gonna start using a barbell and build these up some more ⠀ Do you have a favorite leg exercise? ⠀ Vid Cred: @cartergood _ #trentmccloskey #cossacksquat #legday #glutes #butt #mobility #fitness #fitnesstips #workingout #gluteexercises #lowerbody #legworkout #legdayproblems #gluteworkout #buttworkout #bootyworkout #buildingmuscle #losingfat #workouttips #90daychallenge #workoutprogress #legstrength #legstretch #rangeofmotion #buildyourbooty #fitnesssupportgroup #dontgiveup #startingmyfitnessjourney #newtofitness #hamstringstretch - 2 days ago

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Having trouble hitting your diet every day for fat loss? 😖 ⠀
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Intermittent fasting may make it easier for you 🤗
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You enter a fasted state while you sleep at night and the idea with intermittent fasting is to push back breakfast or when you eat your first meal (lol get it? Break-fast 😂) ⠀
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You don’t need to follow a strict eating and feeding window here either — you’ll still find this tool useful by merely pushing back food for about 4 to 6 hours with only black coffee and sparkling water ☕️
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Here’s the catch: ZERO calories are to be consumed during your fasting period 🚫 It’s helpful to stay busy with work or immerse yourself in some activity to keep your mind off food.
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What then happens; it’s later into the day, and you have more calories left in your diet to consume — setting the stage for larger, more enjoyable meals. ⠀
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For example, when the afternoon sets in,  you can break your fast with a protein bar and fruit, finish the work day/hit the gym, enjoy a delicious dinner, and even squeeze in a favorite dessert such as ice cream before winding down and heading to sleep 😋
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If you decide to give it a try, give yourself a couple of weeks to see if you like it. If it’s not enjoyable or doesn’t work with your schedule, it’s not needed 😌
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What’s needed is consistency 💯 and it’s going to be different for everyone. You need to find what works best for you.
⠀
Are you currently using intermittent fasting or have tried it in the past? 🤔
⠀
_
#trentmccloskey #intermittentfasting #fasting #diet #fitness #weightloss #weightlossplan #mealplan #mealprep #caloriecounting #diettips #losingfat #buildingmuscle #90daychallenge #dietingproblems #dietingishard #fatlosshelp #blackcoffeeonly #bigdinner #cheatingonmydiet #weightloss #startingmyfitnessjourney #weightlosssupportgroup #newtofitness #ineedtoloseweight #dietstartsmonday #felloffthewagon #cantdiet #dontgiveup #strugglingwithweight

Having trouble hitting your diet every day for fat loss? ⠀ ⠀ Intermittent fasting may make it easier for you 🤗 ⠀ You enter a fasted state while you sleep at night and the idea with intermittent fasting is to push back breakfast or when you eat your first meal (lol get it? Break-fast ) ⠀ ⠀ You don’t need to follow a strict eating and feeding window here either — you’ll still find this tool useful by merely pushing back food for about 4 to 6 hours with only black coffee and sparkling water ️ ⠀ Here’s the catch: ZERO calories are to be consumed during your fasting period It’s helpful to stay busy with work or immerse yourself in some activity to keep your mind off food. ⠀ What then happens; it’s later into the day, and you have more calories left in your diet to consume — setting the stage for larger, more enjoyable meals. ⠀ ⠀ For example, when the afternoon sets in, you can break your fast with a protein bar and fruit, finish the work day/hit the gym, enjoy a delicious dinner, and even squeeze in a favorite dessert such as ice cream before winding down and heading to sleep ⠀ If you decide to give it a try, give yourself a couple of weeks to see if you like it. If it’s not enjoyable or doesn’t work with your schedule, it’s not needed ⠀ What’s needed is consistency and it’s going to be different for everyone. You need to find what works best for you. ⠀ Are you currently using intermittent fasting or have tried it in the past? 🤔 ⠀ _ #trentmccloskey #intermittentfasting #fasting #diet #fitness #weightloss #weightlossplan #mealplan #mealprep #caloriecounting #diettips #losingfat #buildingmuscle #90daychallenge #dietingproblems #dietingishard #fatlosshelp #blackcoffeeonly #bigdinner #cheatingonmydiet #weightloss #startingmyfitnessjourney #weightlosssupportgroup #newtofitness #ineedtoloseweight #dietstartsmonday #felloffthewagon #cantdiet #dontgiveup #strugglingwithweight - 3 days ago

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Here’s the cut and dry answer to finally building a bigger and stronger chest 💪
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The main problems I see and mistakes I’ve made myself for many, many months are:
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—> only doing high reps, drop sets, super sets, etc. ❌
—> focusing on the wrong exercises ❌
—> not feeling the chest working during each rep ❌
—> doing too many exercises with no progress❌
.
THE SOLUTION✅
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The surefire way to make your chest grow (or any muscle) is to continually get stronger over time 💯 Of course there are other factors that come into play — but if you spend the majority of your time and effort building up to some impressive numbers, your chest will have no option but to grow 😌
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Training in the (4-6) rep range is going to be the sweet spot for strength and growth and will account for 80% of your results. Especially if you’re just starting out 👍
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I mentioned lifting with lighter weights as well because if you’re a more experienced lifter and realize your chest is a stubborn muscle group 🙋‍♂️ adding in a couple more sets in the (8-10) or (10-12) rep range can help with more growth.
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If you’re ONLY doing isolation exercises (chest flyes for example) you’ll struggle to add strength over time and won’t see great results — even if you get a “sick pump.” 😅
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Exercises Notes📝
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If you’re training chest twice a week, stick to 1 or 2 of the exercises above. And if you’re training it once, you can hit all three in one workout.
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Perform 3 sets for each exercise.
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Rest about 2-3 minutes between each set.
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Use the same weight for each set.
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When you can handle a weight, say, 3 sets of 6 reps on bench press, add 5 lbs next workout and start at 4 reps and build back up…
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Track your progress 😌🙏
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Have anything to add? What has worked for you? ⬇️
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_
#trentmccloskey #chest #chestday 
#fitness #fit #gym #workout #strengthtraining #benchpress #fitnesstips #chestworkout #buildingmuscle #losingfat #dips #buildmuscle #gymproblems #lookgoodnaked #pump #workingonmyfitness #plateau #trainingchest #chesttraining #inclinebench #weighteddips #fitnesscoach #fitnesssupportgroup #fitnessplan #howtoworkout #fitnessgoals #howtobuildmuscle

Here’s the cut and dry answer to finally building a bigger and stronger chest ⠀ The main problems I see and mistakes I’ve made myself for many, many months are: . —> only doing high reps, drop sets, super sets, etc. —> focusing on the wrong exercises —> not feeling the chest working during each rep —> doing too many exercises with no progress . THE SOLUTION ⠀ The surefire way to make your chest grow (or any muscle) is to continually get stronger over time Of course there are other factors that come into play — but if you spend the majority of your time and effort building up to some impressive numbers, your chest will have no option but to grow ⠀ Training in the (4-6) rep range is going to be the sweet spot for strength and growth and will account for 80% of your results. Especially if you’re just starting out ⠀ I mentioned lifting with lighter weights as well because if you’re a more experienced lifter and realize your chest is a stubborn muscle group ‍♂️ adding in a couple more sets in the (8-10) or (10-12) rep range can help with more growth. ⠀ If you’re ONLY doing isolation exercises (chest flyes for example) you’ll struggle to add strength over time and won’t see great results — even if you get a “sick pump.” ⠀ Exercises Notes ⠀ If you’re training chest twice a week, stick to 1 or 2 of the exercises above. And if you’re training it once, you can hit all three in one workout. ⠀ Perform 3 sets for each exercise. ⠀ Rest about 2-3 minutes between each set. ⠀ Use the same weight for each set. ⠀ When you can handle a weight, say, 3 sets of 6 reps on bench press, add 5 lbs next workout and start at 4 reps and build back up… ⠀ Track your progress ⠀ Have anything to add? What has worked for you? ️ ⠀ _ #trentmccloskey #chest #chestday #fitness #fit #gym #workout #strengthtraining #benchpress #fitnesstips #chestworkout #buildingmuscle #losingfat #dips #buildmuscle #gymproblems #lookgoodnaked #pump #workingonmyfitness #plateau #trainingchest #chesttraining #inclinebench #weighteddips #fitnesscoach #fitnesssupportgroup #fitnessplan #howtoworkout #fitnessgoals #howtobuildmuscle - 4 days ago

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❌STOP LABELING FOODS AS “GOOD or BAD”❌
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Now, of course some foods are more nutrient dense, higher quality, and so on — that’s for another post…
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Here I wanna talk about mindset because I feel a lot of folks hop on a new diet and think they need to restrict themselves from certain foods 😢
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“Err, ice cream is bad, it will ruin my diet…” 😭
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Yes, eating too much ice cream can ruin your calorie deficit and stop fat loss…
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But is that to say it’s “bad?” OF COURSE NOT!
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Because you can ruin your diet by eating too many “healthy” foods as well 😟
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If I told you I ate some ice cream and washed it down with black coffee for lunch yesterday (which… 😉) you’d probably be like WTF?
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I made the comparison above because most people have cream/milk, sugar, and maybe eggs almost every morning, no? 🤔
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(I think the magical mixture of those is where it’s at anyway 💯)
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What can happen is, one may cut a certain treat out of their diet, end up eating it sooner or later and then feeling guilty — leading to a downwards spiral of all sorts of things…
⠀
You need to find YOUR balance ⚖️
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You can build a healthy, lean, and fit body while still enjoying the foods you love the most 🤗
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And @haagendazs_us I could eat you forever — you’ll always have my heart ❤️
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What are your thoughts on good & bad foods? Did this make sense? 😄 ⠀
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~
#trentmccloskey #diet #nutrition #weightloss #goodfood #badfood 
#flexibledieting #weightlossjourney #fitness #mindset #caloriecounting #iifym #healthydiet #icecream #coffee #weightlossfoods #balanceddiet #nutritiontips #buildingmuscle #fatlossjourney #transformation #losingfat #caloriedeficit #fitnessdiet #cleaneating #macros #howtoloseweight #cheatday #splurge #foodjournal

STOP LABELING FOODS AS “GOOD or BAD” ⠀ Now, of course some foods are more nutrient dense, higher quality, and so on — that’s for another post… ⠀ Here I wanna talk about mindset because I feel a lot of folks hop on a new diet and think they need to restrict themselves from certain foods ⠀ “Err, ice cream is bad, it will ruin my diet…” ⠀ Yes, eating too much ice cream can ruin your calorie deficit and stop fat loss… ⠀ But is that to say it’s “bad?” OF COURSE NOT! ⠀ Because you can ruin your diet by eating too many “healthy” foods as well 😟 ⠀ If I told you I ate some ice cream and washed it down with black coffee for lunch yesterday (which… ) you’d probably be like WTF? ⠀ I made the comparison above because most people have cream/milk, sugar, and maybe eggs almost every morning, no? 🤔 ⠀ (I think the magical mixture of those is where it’s at anyway ) ⠀ What can happen is, one may cut a certain treat out of their diet, end up eating it sooner or later and then feeling guilty — leading to a downwards spiral of all sorts of things… ⠀ You need to find YOUR balance ⚖️ ⠀ You can build a healthy, lean, and fit body while still enjoying the foods you love the most 🤗 ⠀ And @haagendazs_us I could eat you forever — you’ll always have my heart ️ ⠀ What are your thoughts on good & bad foods? Did this make sense? ⠀ ⠀ ~ #trentmccloskey #diet #nutrition #weightloss #goodfood #badfood #flexibledieting #weightlossjourney #fitness #mindset #caloriecounting #iifym #healthydiet #icecream #coffee #weightlossfoods #balanceddiet #nutritiontips #buildingmuscle #fatlossjourney #transformation #losingfat #caloriedeficit #fitnessdiet #cleaneating #macros #howtoloseweight #cheatday #splurge #foodjournal - 5 days ago

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Fitness is probably one of the most underrated tools to improve your life…🤔
⠀
Of course, a big part of what got me started was wanting to look great naked, impress the girls, and get bigger biceps, etc. — and there’s nothing wrong with that.
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But I wasn’t trying to get caught up in making fitness my entire life. It did at one point, and I didn’t enjoy that one bit...
⠀
(Which I feel many folks think they need to do this in order to build a healthy, good looking body.)
⠀
…It went deeper than that. To throw it way way wayyy back, I went through a period of depression and, at times, even had suicidal thoughts…
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Fitness was the lowest hanging fruit I could grab that helped pull me out of that rut — it was that hour in the gym that I could be by myself, knowing I’m working at getting better.
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Everyone is fighting their own battles, and some have it way worse than what I went through. But know this, you’re not alone…
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My point is 😌  Fitness is a great tool to help us get through our own shit. And even help us become more aware of our own shit.
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It’s huge and what you learn/accomplish in the gym carries over to other areas of your life and the entire quality of your day to day experience increases…
⠀
Work, social life, relationships, well being, self love, mood and more: 📶
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Just something on my mind this Sunday morning as I sit here doing some reflecting and planning for another awesome week…
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Enjoy your day! ⠀
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PS - Mexican coke is probably my favorite beverage of all time 🤗
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Photo Cred 📸: @cartergood ⠀
—
#trentmccloskey #fitnessjourney 
#fitness #fitnessmotivation #selfimprovement #fitspo #weightlossmotivation 
#selfdevelopment #fitnesslifestyle #yourenotalone #losingfat #buildingmuscle #selflove #sociallife #worklife #relationships #wellbeing #improvement #gettingbettereveryday #liftothersup #fightingourdemons #slowandsteady #paitence #workingout #healthylifestyle #gymmotivation #positivevibes #reflection #selfconfidence #selfgrowth

Fitness is probably one of the most underrated tools to improve your life…🤔 ⠀ Of course, a big part of what got me started was wanting to look great naked, impress the girls, and get bigger biceps, etc. — and there’s nothing wrong with that. ⠀ But I wasn’t trying to get caught up in making fitness my entire life. It did at one point, and I didn’t enjoy that one bit... ⠀ (Which I feel many folks think they need to do this in order to build a healthy, good looking body.) ⠀ …It went deeper than that. To throw it way way wayyy back, I went through a period of depression and, at times, even had suicidal thoughts… ⠀ Fitness was the lowest hanging fruit I could grab that helped pull me out of that rut — it was that hour in the gym that I could be by myself, knowing I’m working at getting better. ⠀ Everyone is fighting their own battles, and some have it way worse than what I went through. But know this, you’re not alone… ⠀ My point is Fitness is a great tool to help us get through our own shit. And even help us become more aware of our own shit. ⠀ It’s huge and what you learn/accomplish in the gym carries over to other areas of your life and the entire quality of your day to day experience increases… ⠀ Work, social life, relationships, well being, self love, mood and more: ⠀ Just something on my mind this Sunday morning as I sit here doing some reflecting and planning for another awesome week… ⠀ Enjoy your day! ⠀ ⠀ PS - Mexican coke is probably my favorite beverage of all time 🤗 ⠀ Photo Cred 📸: @cartergood ⠀ — #trentmccloskey #fitnessjourney #fitness #fitnessmotivation #selfimprovement #fitspo #weightlossmotivation #selfdevelopment #fitnesslifestyle #yourenotalone #losingfat #buildingmuscle #selflove #sociallife #worklife #relationships #wellbeing #improvement #gettingbettereveryday #liftothersup #fightingourdemons #slowandsteady #paitence #workingout #healthylifestyle #gymmotivation #positivevibes #reflection #selfconfidence #selfgrowth - 6 days ago

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I feel those little pesky tracking errors above is the “grunt” work of really developing the habits that allow you to reach and maintain a lean and fit body for life 📣
⠀
Of course, it could be something else — but those are probably the most common when it comes down to:
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“I’m dieting but not losing weight, what am I doing wrong?” 😖
⠀
The good news is: Once you identify this temporary sticking point, it’ll become more second nature and you’ll be steps closer to not having to track every detail in the future 😌🙏
⠀
The sauces, dressing on your salads, to oils you (or restaurants) use to cook with — they can quickly add up and do some damage. Especially if you aren’t accounting for them 🍝
⠀
My Fitness Pal for example, has hundreds, if not thousands of different calorie counts for the same food. So it wouldn’t hurt to get more info from a few different sources if you feel something is off ⚖️
⠀
As tedious as it may seem, a digital scale can become your best or second best friend. It’ll keep you honest too — what you may think is only 200 calories, could be upwards of 325 🧐
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You can still catch me doing this with ice cream — that’s why I just eat the whole pint…
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A week of sticking to your plan could be thrown out the window if you go crazy Friday night, Saturday night, and top it off with Sunday brunch 🍺 ⠀
⠀
Not saying you can’t ever enjoy yourself. Find your balance and moderation that’s inline with your goals. Maybe that’s making smarter food/drink choices during those times, maybe it’s finding new activities, etc…
⠀
Cheers! ⠀
Have any of these messed with your diet? Have any others I missed? 💁‍♂️
⠀
_
#trentmccloskey #caloriecounting 
#fitness #losingweight #nutrition 
#weightloss #macros #myfitnesspal 
#mindfuleating #theweeknd 
#dietplan #weightlosstips #fitnesstips #weightlossprogress #dieting #losingfat #portioncontrol #flexibledieting #nutritionfacts #caloriedeficit #caloriesmatter #diettracker #icantloseweight #weightlossplateau #dietproblems #foodtracking #weekendbinge #extracalories #fatlossplan #weightlosssupport

I feel those little pesky tracking errors above is the “grunt” work of really developing the habits that allow you to reach and maintain a lean and fit body for life ⠀ Of course, it could be something else — but those are probably the most common when it comes down to: ⠀ “I’m dieting but not losing weight, what am I doing wrong?” ⠀ The good news is: Once you identify this temporary sticking point, it’ll become more second nature and you’ll be steps closer to not having to track every detail in the future ⠀ The sauces, dressing on your salads, to oils you (or restaurants) use to cook with — they can quickly add up and do some damage. Especially if you aren’t accounting for them ⠀ My Fitness Pal for example, has hundreds, if not thousands of different calorie counts for the same food. So it wouldn’t hurt to get more info from a few different sources if you feel something is off ⚖️ ⠀ As tedious as it may seem, a digital scale can become your best or second best friend. It’ll keep you honest too — what you may think is only 200 calories, could be upwards of 325 🧐 ⠀ You can still catch me doing this with ice cream — that’s why I just eat the whole pint… ⠀ A week of sticking to your plan could be thrown out the window if you go crazy Friday night, Saturday night, and top it off with Sunday brunch ⠀ ⠀ Not saying you can’t ever enjoy yourself. Find your balance and moderation that’s inline with your goals. Maybe that’s making smarter food/drink choices during those times, maybe it’s finding new activities, etc… ⠀ Cheers! ⠀ Have any of these messed with your diet? Have any others I missed? ‍♂️ ⠀ _ #trentmccloskey #caloriecounting #fitness #losingweight #nutrition #weightloss #macros #myfitnesspal #mindfuleating #theweeknd #dietplan #weightlosstips #fitnesstips #weightlossprogress #dieting #losingfat #portioncontrol #flexibledieting #nutritionfacts #caloriedeficit #caloriesmatter #diettracker #icantloseweight #weightlossplateau #dietproblems #foodtracking #weekendbinge #extracalories #fatlossplan #weightlosssupport - 7 days ago

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⁉️ WHEN was the last time you woke up…
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Maybe minutes before your alarm…
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Eyes slightly opening and you can’t help but start to smile because you feel so rested and at peace…
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You’re in no rush but actually eager to jump out of bed and tackle your day…
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Been awhile? (or never?)😉 Let’s see what could be messing with a restful nights sleep…
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Bluelight messes up your body’s natural melatonin production. So to fix it, start turning your devices on nightshift mode (I like the app f.lux for computers) at least a few hours before sleeping 🔴
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I like using a white noise generator or playing some kind of relaxing sound to block outside noises. Along with putting my phone on airplane mode so random texts don’t wake me ✈️ ⠀
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Sleeping at random hours every night will keep disrupting your body’s natural circadian rhythm. Do the best you can to establish a sleeping schedule ⏰
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Dieting way too aggressively & even too much exercise are major stresses on the body and may give you a tough time falling asleep 😣
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Fats and carbs both play a role in your health — cutting one or the other out can have negative effects🙅‍♀️
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I make sure that a small cup of coffee after dinner is the last caffeine I have. If you’re sensitive to caffeine, you may want to cut caffeine out a bit earlier 😌
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Final Thoughts 🤔
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Sleeping naked, try it and thank me later 💯
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Also, make sure you’re eating a good diet of whole foods and lots of fruits and veggies to hopefully cover any micronutrient deficiencies🍎🥕
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Stretching before bed will help calm down the nervous system and help you relax 🙆‍♂️
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Ice cream and bone broth is my favorite snack to help me fall and stay asleep. If you don’t have the extra calories that day, try honey and bone broth an hour before bed 🤗 ⠀
I hope any of these tips help!
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SWEET DREAMS 😴
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_
#trentmccloskey #sleep #rest #recovery #healthylifestyle #sleeping #health #fitness #fitnessjourney #healthyhabits
#sleepdeprived #losingfat #buildingmuscle #dailyroutine #youneedthis #stressed #bluelight #lowcarb #lowfat #lowcalorie #troublesleeping #insomnia #crashdiet #sleepingtips #fitnessroutine #sleepnaked #stretching #airplanemode #whitenoise #caffeine

️ WHEN was the last time you woke up… ⠀ Maybe minutes before your alarm… ⠀ Eyes slightly opening and you can’t help but start to smile because you feel so rested and at peace… ⠀ You’re in no rush but actually eager to jump out of bed and tackle your day… ⠀ Been awhile? (or never?) Let’s see what could be messing with a restful nights sleep… ⠀ Bluelight messes up your body’s natural melatonin production. So to fix it, start turning your devices on nightshift mode (I like the app f.lux for computers) at least a few hours before sleeping ⠀ I like using a white noise generator or playing some kind of relaxing sound to block outside noises. Along with putting my phone on airplane mode so random texts don’t wake me ️ ⠀ ⠀ Sleeping at random hours every night will keep disrupting your body’s natural circadian rhythm. Do the best you can to establish a sleeping schedule ⠀ Dieting way too aggressively & even too much exercise are major stresses on the body and may give you a tough time falling asleep ⠀ Fats and carbs both play a role in your health — cutting one or the other out can have negative effects‍♀️ ⠀ I make sure that a small cup of coffee after dinner is the last caffeine I have. If you’re sensitive to caffeine, you may want to cut caffeine out a bit earlier ⠀ Final Thoughts 🤔 ⠀ Sleeping naked, try it and thank me later ⠀ Also, make sure you’re eating a good diet of whole foods and lots of fruits and veggies to hopefully cover any micronutrient deficiencies🥕 ⠀ Stretching before bed will help calm down the nervous system and help you relax ‍♂️ ⠀ Ice cream and bone broth is my favorite snack to help me fall and stay asleep. If you don’t have the extra calories that day, try honey and bone broth an hour before bed 🤗 ⠀ I hope any of these tips help! ⠀ SWEET DREAMS 😴 ⠀ _ #trentmccloskey #sleep #rest #recovery #healthylifestyle #sleeping #health #fitness #fitnessjourney #healthyhabits #sleepdeprived #losingfat #buildingmuscle #dailyroutine #youneedthis #stressed #bluelight #lowcarb #lowfat #lowcalorie #troublesleeping #insomnia #crashdiet #sleepingtips #fitnessroutine #sleepnaked #stretching #airplanemode #whitenoise #caffeine - 8 days ago

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0
Hi there 👋 ⠀
If you’re going about your day and cravings or a ravenous appetite starts to set in — try some of these 😊
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You and I both know, if eating less was easy, everyone would have a six pack. So I hope these tips help you get the ball rolling in the right direction 💪
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Sparkling Water ⠀
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The carbonation can help you feel more full and of course, keep you hydrated and feelin’ good with the high mineral content 💦
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Coffee
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The caffeine in coffee will blunt appetite for a little while — starting your day with black coffee can help save room for a bigger lunch and dinner. By all means, if you need food first thing, go for it. Hangry doesn’t look good on anyone 😉
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Apples
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Low-calorie, filling, and full of crispy deliciousness, apples are great to use when you feel appetite or cravings coming on 🍎
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Ginger Tea
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Awesome health benefits in ginger such as helping with digestion. I even snack on dried ginger sometimes. Has a nice little kick to it lol. Sippin’ hot tea is probably best for fighting off cravings 👍
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Apple Cider Vinegar
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Full of other health benefits — taking a shot before a meal can help stabilize blood sugar 😌 if it burns our throat too much like it does mine, try diluting it in a few ounce of water.
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Bone Broth
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Protein is more satiating … and I love a nice hot cup of bone broth to sip slowly 😋 also a great source of collagen.
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Have any tricks of your own for fighting off cravings? Share them below 🙃 ⬇️
⠀
•
#trentmccloskey #cravings #hungry #hangry #dieting #diet #nutrition #fit #fitness #healthylifestyle #weightlossfood #dietplan #nutritiontips #nutritioncoach #weighlossjourney #weightlosscoach #weightlossprogress #healthyweightloss #weightlosshelp #mealplanning #fatlosstips #weightlossplan #weightlossdiet #fatlossdiet #applecidervinegar #bonebroth #apples #sparklingwater #gingertea #coffee

Hi there ⠀ If you’re going about your day and cravings or a ravenous appetite starts to set in — try some of these ⠀ You and I both know, if eating less was easy, everyone would have a six pack. So I hope these tips help you get the ball rolling in the right direction ⠀ Sparkling Water ⠀ ⠀ The carbonation can help you feel more full and of course, keep you hydrated and feelin’ good with the high mineral content ⠀ Coffee ⠀ The caffeine in coffee will blunt appetite for a little while — starting your day with black coffee can help save room for a bigger lunch and dinner. By all means, if you need food first thing, go for it. Hangry doesn’t look good on anyone ⠀ Apples ⠀ Low-calorie, filling, and full of crispy deliciousness, apples are great to use when you feel appetite or cravings coming on ⠀ Ginger Tea ⠀ Awesome health benefits in ginger such as helping with digestion. I even snack on dried ginger sometimes. Has a nice little kick to it lol. Sippin’ hot tea is probably best for fighting off cravings ⠀ Apple Cider Vinegar ⠀ Full of other health benefits — taking a shot before a meal can help stabilize blood sugar if it burns our throat too much like it does mine, try diluting it in a few ounce of water. ⠀ Bone Broth ⠀ Protein is more satiating … and I love a nice hot cup of bone broth to sip slowly also a great source of collagen. ⠀ Have any tricks of your own for fighting off cravings? Share them below 🙃 ️ ⠀ • #trentmccloskey #cravings #hungry #hangry #dieting #diet #nutrition #fit #fitness #healthylifestyle #weightlossfood #dietplan #nutritiontips #nutritioncoach #weighlossjourney #weightlosscoach #weightlossprogress #healthyweightloss #weightlosshelp #mealplanning #fatlosstips #weightlossplan #weightlossdiet #fatlossdiet #applecidervinegar #bonebroth #apples #sparklingwater #gingertea #coffee - 9 days ago

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This pic was taken moments before devouring fried chicken 😌🍗 ⠀
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If you could smack on only one food what would it be? ⬇️⬇️⬇️
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For me, it would be Häagen-Dazs vanilla ice cream, easy 💯 ⠀
___
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#trentmccloskey #cartergood #friedchicken #favoritefood #healthybalance

This pic was taken moments before devouring fried chicken ⠀ ⠀ If you could smack on only one food what would it be? ️ ⠀ For me, it would be Häagen-Dazs vanilla ice cream, easy ⠀ ___ ⠀ #trentmccloskey #cartergood #friedchicken #favoritefood #healthybalance - 9 days ago

187 Likes
12 Comments
1
There’s a good lesson in this post about not comparing yourself to others (especially genetics)…
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Everyone is different, and you may not look like your role model or have it like the guy that can just look at the weights and get jacked 🙄
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If you want to look good, here’s a simple formula you can follow✅
⠀
Building muscle is one thing — but you need to add that muscle on the right places…
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A big mistake is focusing on the “mirror muscles” and neglecting key pieces that create the ideal look 😣
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And for most of us, some parts just need more lovin’ 😂
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The following measurements are great to have in mind if you’re just starting out and if you have been lifting for some time — you’ll be able to point out lagging muscle groups. Focusing on those will make a night and day difference in how you look 💪
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Ideal waist = Height in inches x 0.445
(Then you can use this waist size to find other body proportions)
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Ideal chest = Ideal waist x 1.4
Ideal shoulders = Ideal waist x 1.618
Ideal arms = Ideal waist x 0.51 ⠀
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Here is an example for a guy who is 5′ 10″
Ideal waist:  around 31 inches
Ideal chest: around 43 inches
Ideal shoulders: around 50 inches
Ideal arms: around 15 inches
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Most guys can build up their upper legs if they don’t skip leg day 😉 but need to focus more on the calves to get the proportions matched better.
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Training your back is going to make up the majority of your shoulder measurements, both are related in created that V taper look. ⠀
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Lastly, if you are away from your ideal waist. It’s about 5 pounds of fat per inch 🔥
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Have you been tracking your progress in the gym with body measurements? 🤔
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#trentmccloskey #fitness #fitnessmotivation #musclebuilding #losingweight #aesthetics #fitnessmotivation #fitnessmodel #fitnessjourney #musclegain #musclegrowth #chest #back #shoulders #arms #legs #goldenratio #buildingmuscle #losingfat #slimwaist #lookgoodnaked #musclegroups #proportions #fitnessplan #fitnesssupportgroup #malebody #compoundexercises #bodygoals #bodybalance #idealbody

There’s a good lesson in this post about not comparing yourself to others (especially genetics)… ⠀ Everyone is different, and you may not look like your role model or have it like the guy that can just look at the weights and get jacked 🙄 ⠀ If you want to look good, here’s a simple formula you can follow ⠀ Building muscle is one thing — but you need to add that muscle on the right places… ⠀ A big mistake is focusing on the “mirror muscles” and neglecting key pieces that create the ideal look ⠀ And for most of us, some parts just need more lovin’ ⠀ The following measurements are great to have in mind if you’re just starting out and if you have been lifting for some time — you’ll be able to point out lagging muscle groups. Focusing on those will make a night and day difference in how you look ⠀ Ideal waist = Height in inches x 0.445 (Then you can use this waist size to find other body proportions) ⠀ Ideal chest = Ideal waist x 1.4 Ideal shoulders = Ideal waist x 1.618 Ideal arms = Ideal waist x 0.51 ⠀ ⠀ Here is an example for a guy who is 5′ 10″ Ideal waist: around 31 inches Ideal chest: around 43 inches Ideal shoulders: around 50 inches Ideal arms: around 15 inches ⠀ Most guys can build up their upper legs if they don’t skip leg day but need to focus more on the calves to get the proportions matched better. ⠀ Training your back is going to make up the majority of your shoulder measurements, both are related in created that V taper look. ⠀ ⠀ Lastly, if you are away from your ideal waist. It’s about 5 pounds of fat per inch ⠀ Have you been tracking your progress in the gym with body measurements? 🤔 ⠀ - #trentmccloskey #fitness #fitnessmotivation #musclebuilding #losingweight #aesthetics #fitnessmotivation #fitnessmodel #fitnessjourney #musclegain #musclegrowth #chest #back #shoulders #arms #legs #goldenratio #buildingmuscle #losingfat #slimwaist #lookgoodnaked #musclegroups #proportions #fitnessplan #fitnesssupportgroup #malebody #compoundexercises #bodygoals #bodybalance #idealbody - 10 days ago

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15 Comments
0
YOU may not enjoy climbing up that rope as much as me 😂
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Hold up though, if you told me to climb that rope in the past — I probably would have smiled and said, “it’s cool, I’m good right now” 🙄
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But now it’s one of the many “different” things I enjoy because I was pulled towards it, tried it, and now I’m hooked. Rock climbing is another example 🐒
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Do you have to climb straight up a rope or rock climb to build a lean, strong, healthy body you’re proud of? Fuck no 😌
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Here’s something that may help you 🤔
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You can’t expect to hop on a diet or workout, get in shape, then go back to what you were doing. You’ll be right back where you started 😓 This whole thing is about creating enjoyable habits that not only get you to your goals, but keep you there.
⠀
Now, the most important thing is to get the ball rolling if you haven’t. So start small. Maybe it’s a couple quick home dumbbell workouts each week. Maybe it’s tracking the calories of just one meal a day.
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Get started, then add to it ✅
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If you’ve been on and off. Take a step back and create more awareness around your struggles. Maybe it’s finding the time. Maybe it’s stress eating or late night snacking...
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Identify the struggles, then build strategies around them ✅
⠀
Let me know if this helps! Just some things I’ve found useful along the way ✌️
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Are you working out today? Comment below what you got going on 😤
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#trentmccloskey #workout #workmotivation 
#training #strengthtraining #backday #biceps #fitnessmotivation #fitness #movement #losingweight #workoutmode #backworkout #bicepworkout #buildingmuscle #movementculture #losingfat #fitnessgoals #absworkout #ropeclimb #bodyweighttraining #bicepday #biceps💪 #fitfam #fitforlife #fitnesssupportgroup #fitnesssupport #fitnessjourney #fitspo #fitnessproblems

YOU may not enjoy climbing up that rope as much as me ⠀ Hold up though, if you told me to climb that rope in the past — I probably would have smiled and said, “it’s cool, I’m good right now” 🙄 ⠀ But now it’s one of the many “different” things I enjoy because I was pulled towards it, tried it, and now I’m hooked. Rock climbing is another example ⠀ Do you have to climb straight up a rope or rock climb to build a lean, strong, healthy body you’re proud of? Fuck no ⠀ Here’s something that may help you 🤔 ⠀ You can’t expect to hop on a diet or workout, get in shape, then go back to what you were doing. You’ll be right back where you started This whole thing is about creating enjoyable habits that not only get you to your goals, but keep you there. ⠀ Now, the most important thing is to get the ball rolling if you haven’t. So start small. Maybe it’s a couple quick home dumbbell workouts each week. Maybe it’s tracking the calories of just one meal a day. ⠀ Get started, then add to it ⠀ If you’ve been on and off. Take a step back and create more awareness around your struggles. Maybe it’s finding the time. Maybe it’s stress eating or late night snacking... ⠀ Identify the struggles, then build strategies around them ⠀ Let me know if this helps! Just some things I’ve found useful along the way ️ ⠀ Are you working out today? Comment below what you got going on ⠀ - #trentmccloskey #workout #workmotivation #training #strengthtraining #backday #biceps #fitnessmotivation #fitness #movement #losingweight #workoutmode #backworkout #bicepworkout #buildingmuscle #movementculture #losingfat #fitnessgoals #absworkout #ropeclimb #bodyweighttraining #bicepday #biceps #fitfam #fitforlife #fitnesssupportgroup #fitnesssupport #fitnessjourney #fitspo #fitnessproblems - 11 days ago

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🆘 ACNE SUCKS! ❌ We all feel the same - so I hope these (different/weird tips) help you the same as they did me 😁
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Here’s the culprit — iron 😡😤
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Our diets contain an excessive amount and guess what? Iron is mostly excreted through the skin, which can also cause body odor, but that’s maybe for another post 🤔
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The skin has natural oils that help retain moisture and protect against bad bacteria — but you wash them off everyday 😓 Not to mention the soap you use probably has some nasty chemicals in it.
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Avoid iron fortified foods as much as you can 1️⃣ Rice, pasta, and other grains all have to be fortified in the US. I like to get rice and pasta that’s imported when eating at home. ⠀
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This is where coffee comes in☕️ 2️⃣ Coffee helps mitigate iron absorption so I have it after lunch and dinner, especially when out and about 😌
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Stop washing your face with soaps and cleansers 🙅‍♀️3️⃣ Only use water and you’ll be good to go. For woman and makeup... Well, makeup is probably used to cover up poor skin 😰
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If acne is bad, try your best to maybe cut back on makeup and what you use to remove it. Along with, coconut oil or shea butter to restore moisture and protect against bacteria 🙃
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Of course, whole foods 3️⃣ are going to work wonders for everything 🍎🥕🥗
⠀
And with more fruits and veggies in your diet, your vitamins and minerals should be in check, but you can also try supplementing with vitamins B1, B2, magnesium, zinc, aspirin, and taurine 💪 I usually take aspirin and taurine with each meal.
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Also good to note, keep an eye on alcohol. If you’re drinking too much, this could also be an issue 🙏
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BOOM! Try those out, let me know if anything helps! Have you gotten rid of your acne in some weird way? 😂 Drop it and any thoughts in the comments!
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—
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#trentmccloskey #acne #acnetreatment #healthylifestyle #healthylifestyle #nutrition #healthyskin #healthymind #fitness #health #bodycare #fatloss #buildingmuscle #nutritiontips #nutritionalcleansing 
#acneproblems #acnesolution #supplements #supplementation #clearskin #skincareroutine #skinrejuvenation #lookinggoodfeelinggood #iron #grains #wholefoods #coffee #alcohol #healtydiet #healthybeauty

ACNE SUCKS! We all feel the same - so I hope these (different/weird tips) help you the same as they did me ⠀ Here’s the culprit — iron ⠀ Our diets contain an excessive amount and guess what? Iron is mostly excreted through the skin, which can also cause body odor, but that’s maybe for another post 🤔 ⠀ The skin has natural oils that help retain moisture and protect against bad bacteria — but you wash them off everyday Not to mention the soap you use probably has some nasty chemicals in it. ⠀ Avoid iron fortified foods as much as you can 1️⃣ Rice, pasta, and other grains all have to be fortified in the US. I like to get rice and pasta that’s imported when eating at home. ⠀ ⠀ This is where coffee comes in️ 2️⃣ Coffee helps mitigate iron absorption so I have it after lunch and dinner, especially when out and about ⠀ Stop washing your face with soaps and cleansers ‍♀️3️⃣ Only use water and you’ll be good to go. For woman and makeup... Well, makeup is probably used to cover up poor skin ⠀ If acne is bad, try your best to maybe cut back on makeup and what you use to remove it. Along with, coconut oil or shea butter to restore moisture and protect against bacteria 🙃 ⠀ Of course, whole foods 3️⃣ are going to work wonders for everything 🥕🥗 ⠀ And with more fruits and veggies in your diet, your vitamins and minerals should be in check, but you can also try supplementing with vitamins B1, B2, magnesium, zinc, aspirin, and taurine I usually take aspirin and taurine with each meal. ⠀ Also good to note, keep an eye on alcohol. If you’re drinking too much, this could also be an issue ⠀ BOOM! Try those out, let me know if anything helps! Have you gotten rid of your acne in some weird way? Drop it and any thoughts in the comments! ⠀ — ⠀ #trentmccloskey #acne #acnetreatment #healthylifestyle #healthylifestyle #nutrition #healthyskin #healthymind #fitness #health #bodycare #fatloss #buildingmuscle #nutritiontips #nutritionalcleansing #acneproblems #acnesolution #supplements #supplementation #clearskin #skincareroutine #skinrejuvenation #lookinggoodfeelinggood #iron #grains #wholefoods #coffee #alcohol #healtydiet #healthybeauty - 11 days ago

197 Likes
20 Comments
0
👋 LADIES! This post is dedicated to ya’ll…
⠀
I’d like you to eat foods you enjoy most (including desserts or “cheat foods”) while maintaining the lean, sexy body you want.
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I’d like you to never have to battle cravings or binge episodes because you’re starving or overworking yourself.
⠀
And finally, I’d like you to live a happy life, comfortable in your own skin🤗
⠀
Most women want to build a “toned” looking upper body that isn’t bulky, yet isn’t too skinny. Leading down to a flat stomach with just the right curves on their legs and butt.
⠀
It’s not the extreme end of the model with no curves, or the athlete/bodybuilder that’s a little too much.
⠀
It’s that sweet spot where you look fit and active, and people can tell you take care of yourself. You love how you look and feel in jeans, a swimsuit, your favorite dress, etc.
⠀
But all the lies, myths, scams, useless fitness magazines and the like are stopping you from getting there😓
⠀
Try this…
⠀
DIET PROPERLY1️⃣ - Use a moderate calorie deficit. Which, if done correctly, is only gonna be like 1 or 2 pounds a week (maybe a little more). But you’ll have more energy, get to eat more, and it won’t feel like you’re restricting yourself. ⠀
⠀
BALANCE MACROS2️⃣ - Having an idea of how much protein, carbs, and fats you’re eating will help improve your body’s ability to lose fat, keep muscle, regulate hormones, etc.
⠀
DO LESS CARDIO3️⃣ - When one is eating very low calories, doing tons of cardio, there’s a good chance they are losing fat AND muscle, hurting metabolism, ramping up appetite and more. It’s way too easy to undo all the hard work you just did on the stair stepper with just a little snack. If you want, just 2 to 3 HIIT 20-30 minute sessions is all you need.
⠀
STRENGTH TRAIN4️⃣ - Strength training will allow you to add muscle to the right places on your body. Work on getting stronger in the 5 to 10 rep range. Bulkiness typically comes from weights AND excessive body fat. When you strip the fat away and build up a little muscle for the right curves, you’ll create the “tone” you want 🙃 You’re just getting a “pump” with no progress from light weights.
⠀
What are your thoughts on fitness for women? 🤔Comment below!

LADIES! This post is dedicated to ya’ll… ⠀ I’d like you to eat foods you enjoy most (including desserts or “cheat foods”) while maintaining the lean, sexy body you want. ⠀ I’d like you to never have to battle cravings or binge episodes because you’re starving or overworking yourself. ⠀ And finally, I’d like you to live a happy life, comfortable in your own skin🤗 ⠀ Most women want to build a “toned” looking upper body that isn’t bulky, yet isn’t too skinny. Leading down to a flat stomach with just the right curves on their legs and butt. ⠀ It’s not the extreme end of the model with no curves, or the athlete/bodybuilder that’s a little too much. ⠀ It’s that sweet spot where you look fit and active, and people can tell you take care of yourself. You love how you look and feel in jeans, a swimsuit, your favorite dress, etc. ⠀ But all the lies, myths, scams, useless fitness magazines and the like are stopping you from getting there ⠀ Try this… ⠀ DIET PROPERLY1️⃣ - Use a moderate calorie deficit. Which, if done correctly, is only gonna be like 1 or 2 pounds a week (maybe a little more). But you’ll have more energy, get to eat more, and it won’t feel like you’re restricting yourself. ⠀ ⠀ BALANCE MACROS2️⃣ - Having an idea of how much protein, carbs, and fats you’re eating will help improve your body’s ability to lose fat, keep muscle, regulate hormones, etc. ⠀ DO LESS CARDIO3️⃣ - When one is eating very low calories, doing tons of cardio, there’s a good chance they are losing fat AND muscle, hurting metabolism, ramping up appetite and more. It’s way too easy to undo all the hard work you just did on the stair stepper with just a little snack. If you want, just 2 to 3 HIIT 20-30 minute sessions is all you need. ⠀ STRENGTH TRAIN4️⃣ - Strength training will allow you to add muscle to the right places on your body. Work on getting stronger in the 5 to 10 rep range. Bulkiness typically comes from weights AND excessive body fat. When you strip the fat away and build up a little muscle for the right curves, you’ll create the “tone” you want 🙃 You’re just getting a “pump” with no progress from light weights. ⠀ What are your thoughts on fitness for women? 🤔Comment below! - 13 days ago

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Here’s a quick guide for setting up your diet for both muscle building and fat loss. I kept this as simple as possible to help you get the ball rolling in the right direction ASAP 💪
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An example for fat loss🧐:
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SETTING CALORIE DEFICIT 1️⃣ - Don’t go too extreme when setting your ideal goal weight. It’s just an estimate and you’ll most likely need to adjust your calories as you go…
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So if someone is 215 at 5’ 10” a good first goal could be 170lbs
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170lbs X 12 = 2000 calories (rounding😌)
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SETTING PROTEIN 2️⃣ - Use your goal weight again…
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170 X 0.8g = 136g
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SETTING CARBS + FATS 3️⃣ - It can be beneficial to go a bit higher in fats so you feel more satisfied on a diet (also helps with eating out at restaurants 😋)
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So in that case…
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2000 X .30 = 600 (600/9 cals per gram = 66g)
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Now carbs…
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Protein calories = 544
Fat calories = 600
Carb calories = 856
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856 carb calories / 4 = 214g
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Example Totals:
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👉2000 daily calories
👉136g of protein
👉66g of fat
👉214g of carbs
-
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Remember, it’s not going to be perfect everyday — being in the ballpark is what matters most 😌🙏
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By having a macro goal to shoot for, it will help you build muscle easier and lose fat faster (optimizing body composition) 🤓
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NOTES📝: ⠀
My Fitness Pal works great, keep it simple and just log your food and check macros. No need to try and add in exercise and cardio or whatever…
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Again, everyone is different and the top is just a good starting place. You may have to adjust based on the results you’re getting 😌
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After a couple weeks of tracking, one should expect:
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Losing .5-1% of your body weight each week. If you're more than 50 pounds over your goal weight, you can probably get away with losing 1.5% body weight per week.
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If you’re noticing your waist going up too quickly while trying to build muscle, you’ll want to drop your calories by 200. ⠀
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It gets interesting when you actually see what you’re consuming each day 🤔
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Lastly, try to at least get 80% of your daily calories from whole foods🍎🥕 and you can always fit in your favorite treats when you’d like…
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Is anyone still having trouble with their macros? Let me know in the comments and we’ll get it sorted out 😊
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Here’s a quick guide for setting up your diet for both muscle building and fat loss. I kept this as simple as possible to help you get the ball rolling in the right direction ASAP ⠀ An example for fat loss🧐: ⠀ SETTING CALORIE DEFICIT 1️⃣ - Don’t go too extreme when setting your ideal goal weight. It’s just an estimate and you’ll most likely need to adjust your calories as you go… ⠀ So if someone is 215 at 5’ 10” a good first goal could be 170lbs ⠀ 170lbs X 12 = 2000 calories (rounding) ⠀ SETTING PROTEIN 2️⃣ - Use your goal weight again… ⠀ 170 X 0.8g = 136g ⠀ SETTING CARBS + FATS 3️⃣ - It can be beneficial to go a bit higher in fats so you feel more satisfied on a diet (also helps with eating out at restaurants ) ⠀ So in that case… ⠀ 2000 X .30 = 600 (600/9 cals per gram = 66g) ⠀ Now carbs… ⠀ Protein calories = 544 Fat calories = 600 Carb calories = 856 ⠀ 856 carb calories / 4 = 214g ⠀ Example Totals: ⠀ - 2000 daily calories 136g of protein 66g of fat 214g of carbs - ⠀ Remember, it’s not going to be perfect everyday — being in the ballpark is what matters most ⠀ By having a macro goal to shoot for, it will help you build muscle easier and lose fat faster (optimizing body composition) 🤓 ⠀ NOTES: ⠀ My Fitness Pal works great, keep it simple and just log your food and check macros. No need to try and add in exercise and cardio or whatever… ⠀ Again, everyone is different and the top is just a good starting place. You may have to adjust based on the results you’re getting ⠀ After a couple weeks of tracking, one should expect: ⠀ Losing .5-1% of your body weight each week. If you're more than 50 pounds over your goal weight, you can probably get away with losing 1.5% body weight per week. ⠀ If you’re noticing your waist going up too quickly while trying to build muscle, you’ll want to drop your calories by 200. ⠀ ⠀ It gets interesting when you actually see what you’re consuming each day 🤔 ⠀ Lastly, try to at least get 80% of your daily calories from whole foods🥕 and you can always fit in your favorite treats when you’d like… ⠀ Is anyone still having trouble with their macros? Let me know in the comments and we’ll get it sorted out ⠀ - 13 days ago

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Cheers!🍷🎉
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Hope everyone is gearing up for an enjoyable weekend...
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Sure, you can go on a strict training schedule, have the most intense workout routines, have your calories/macros as perfect as you can get ‘em, cut out alcohol, stick to your overall regime to a T...
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And I have much respect for those with that commitment 💯
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But I want fitness to supplement my life, not consume it...
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So I’m gonna still eat the foods I like the most, drink my sip, and do what I enjoy 😌🙏
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That’s healthy in my book...
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Find balance and what works for you — to get results you’re proud of 🙂
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_________
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#trentmccloskey #wine🍷 #winelover #weekend #flexibledieting #health #fitness #fitnesslife #fitnesslifestyle #lifebalance #drinkingwine #diet #flexibledieting #diettips #fatloss #musclebuilding #weightloss #iifym #weightlossjourney #weightlosssupport #losingweight #weightlosscommunity #fitnesscoach #fitspo #healthy #healthymind #healthybalance #buildingmuscle #fitnesstips #winenight

. Cheers! ⠀ Hope everyone is gearing up for an enjoyable weekend... ⠀ Sure, you can go on a strict training schedule, have the most intense workout routines, have your calories/macros as perfect as you can get ‘em, cut out alcohol, stick to your overall regime to a T... ⠀ And I have much respect for those with that commitment ⠀ But I want fitness to supplement my life, not consume it... ⠀ So I’m gonna still eat the foods I like the most, drink my sip, and do what I enjoy ⠀ That’s healthy in my book... ⠀ Find balance and what works for you — to get results you’re proud of 🙂 ⠀ _________ ⠀ ⠀ #trentmccloskey #wine #winelover #weekend #flexibledieting #health #fitness #fitnesslife #fitnesslifestyle #lifebalance #drinkingwine #diet #flexibledieting #diettips #fatloss #musclebuilding #weightloss #iifym #weightlossjourney #weightlosssupport #losingweight #weightlosscommunity #fitnesscoach #fitspo #healthy #healthymind #healthybalance #buildingmuscle #fitnesstips #winenight - 15 days ago

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This is quite the common question in the fitness space, especially for folks who are new to lifting…🧐
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Real quick, I’m not a fan of the “eat everything in sight” to put on muscle mindset.
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The goal should be to eat just enough to support muscle and strength gains in the gym without putting on excessive body fat😌🙏
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Because…
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No matter what, I think everyone (if it makes sense) should get relatively lean first. No one likes to diet and eat less. So, get that out of the way first💯
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Once you’re lean:
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•You’ll look better in clothes
•You’ll look better in photos
•Your face will look more angular ⠀ ⠀
•You can focus on building muscle
•And so on…
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YOU SHOULD GO ON A CUT IF…↙️
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You have a lot of fat to lose (over 15% body fat).
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If you’re new to fitness (you’ll have an easier time losing fat and building muscle at the same time on a solid routine)😃
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You’ve been bulking for some time and gained a bunch of fat.
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YOU SHOULD LEAN BULK IF…↙️
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You’re already really lean.
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You want to add more strength and muscle size😌
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You have been dieting for some time. ⠀
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SKINNY FAT EXCEPTIONS...↙️
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If you’ve developed a “skinny fat” look from super low calorie diets, bad training, and lots of cardio…
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Then you need to eat more and train smarter.
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If you’ve developed a “skinny fat” look from eating normal, but just living a very sedentary life…
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You can get away with starting on a small calorie deficit while incorporating good strength training and you’ll start looking better in no time.
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PERSONAL PREFERENCE🙃
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You may like the muscle you have and just want to get lean…
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You may also be on the leaner side and want to add more size and strength, or not...
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Really it comes down to what you want — but you might have to start with something you’re uncomfortable with to get you where you want to be in the long run.
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For example, getting lean even though you might feel and look smaller or scared to eat more if you have a little belly fat already😅
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Cheers!
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Are you cutting or focusing on adding more muscle? Let me know in the comments! 💪
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________
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This is quite the common question in the fitness space, especially for folks who are new to lifting…🧐 ⠀ Real quick, I’m not a fan of the “eat everything in sight” to put on muscle mindset. ⠀ The goal should be to eat just enough to support muscle and strength gains in the gym without putting on excessive body fat ⠀ Because… ⠀ No matter what, I think everyone (if it makes sense) should get relatively lean first. No one likes to diet and eat less. So, get that out of the way first ⠀ Once you’re lean: ⠀ . •You’ll look better in clothes •You’ll look better in photos •Your face will look more angular ⠀ ⠀ •You can focus on building muscle •And so on… . ⠀ YOU SHOULD GO ON A CUT IF…️ ⠀ You have a lot of fat to lose (over 15% body fat). ⠀ If you’re new to fitness (you’ll have an easier time losing fat and building muscle at the same time on a solid routine) ⠀ You’ve been bulking for some time and gained a bunch of fat. ⠀ YOU SHOULD LEAN BULK IF…️ ⠀ You’re already really lean. ⠀ You want to add more strength and muscle size ⠀ You have been dieting for some time. ⠀ ⠀ SKINNY FAT EXCEPTIONS...️ ⠀ If you’ve developed a “skinny fat” look from super low calorie diets, bad training, and lots of cardio… ⠀ Then you need to eat more and train smarter. ⠀ If you’ve developed a “skinny fat” look from eating normal, but just living a very sedentary life… ⠀ You can get away with starting on a small calorie deficit while incorporating good strength training and you’ll start looking better in no time. ⠀ PERSONAL PREFERENCE🙃 ⠀ You may like the muscle you have and just want to get lean… ⠀ You may also be on the leaner side and want to add more size and strength, or not... ⠀ Really it comes down to what you want — but you might have to start with something you’re uncomfortable with to get you where you want to be in the long run. ⠀ For example, getting lean even though you might feel and look smaller or scared to eat more if you have a little belly fat already ⠀ Cheers! ⠀ Are you cutting or focusing on adding more muscle? Let me know in the comments! ⠀ ⠀ ________ ⠀ - 15 days ago

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😌🙏INCOMING BOOTY GAINS🍑🍑🍑
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Hahah 😂 <— had to get that laugh out first…
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The main problems I see when gals (this post is for us guys too💪) try to build up their backsides are:
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—> only doing high reps ❌
—> using no resistance ❌
—> don’t feel the booty working ❌
—> add too much size to the quads ❌
—> do too many exercises with no progress❌
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THE SOLUTION✅
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First, you need to give the 🍑 a reason to grow. Set the goal of adding reps or weight to an exercise each workout (progressive overload) 📶
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Second, your priority needs to be getting stronger in the 4-6 rep range. This will lift and firm the glutes. Think of the lighter (burning) reps as the cherry on top for a little extra size. 80% of your booty gains will be from continually adding resistance🤗
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Third, training the booty twice a week will allow for proper recovery. You can even get away with 3 times a week, but start and see how you feel😤
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Forth, focus on exercises that are easy to go up in weight, while also allowing you to feel the 🍑 working during each rep.
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SIMPLE ROUTINE TO START 😌🙏
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Monday1️⃣
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Goblet Squats 3 sets of 4-6 reps
Hip Thrusts 3 sets of 8-10 reps
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Friday2️⃣
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Lunges 3 sets of 8-10 reps
Hip Thrusts 3 sets of 12-15 reps
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Exercise Notes📝
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Rest about 2 minutes between each set…
Use the same weight for each exercise…
When you can handle a weight, say, 3 sets of 10 reps on hip thrusts, add 5 or 10 lbs next workout and start back at 8 reps
Track your progress...
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FINAL THOUGHTS🧐
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I would also recommend still doing other exercises for some upper body work if you’re not already 😊
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You can add more exercises to the above routine. The POINT is, don’t overcomplicate things, and ensure making progress on those main exercises is your goal 💯
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What has worked for you? Comment below!⬇️ ________
#trentmccloskey #lowerbody #legday #legworkout #legdayproblems #booty #bootyfordays #glutes #boutinela #boutinelababe #bootyfit 
#buttworkout #butt #bootyworkout #bootywork #bootyworkouts #fitnessbooty #gluteworkout #fitness #fitnessjourney #fitnessmotivation #fitnesslife #fitnessgoals #fitnesscoach #fatloss #buildingmuscle  #gymproblems  #fitspo #fitnesssuccess #fitnesssupportgroup

INCOMING BOOTY GAINS ⠀ Hahah <— had to get that laugh out first… ⠀ The main problems I see when gals (this post is for us guys too) try to build up their backsides are: . —> only doing high reps —> using no resistance —> don’t feel the booty working —> add too much size to the quads —> do too many exercises with no progress . THE SOLUTION ⠀ First, you need to give the a reason to grow. Set the goal of adding reps or weight to an exercise each workout (progressive overload) ⠀ Second, your priority needs to be getting stronger in the 4-6 rep range. This will lift and firm the glutes. Think of the lighter (burning) reps as the cherry on top for a little extra size. 80% of your booty gains will be from continually adding resistance🤗 ⠀ Third, training the booty twice a week will allow for proper recovery. You can even get away with 3 times a week, but start and see how you feel ⠀ Forth, focus on exercises that are easy to go up in weight, while also allowing you to feel the working during each rep. ⠀ SIMPLE ROUTINE TO START ⠀ Monday1️⃣ ⠀ Goblet Squats 3 sets of 4-6 reps Hip Thrusts 3 sets of 8-10 reps ⠀ Friday2️⃣ ⠀ Lunges 3 sets of 8-10 reps Hip Thrusts 3 sets of 12-15 reps ⠀ Exercise Notes ⠀ Rest about 2 minutes between each set… Use the same weight for each exercise… When you can handle a weight, say, 3 sets of 10 reps on hip thrusts, add 5 or 10 lbs next workout and start back at 8 reps Track your progress... ⠀ FINAL THOUGHTS🧐 ⠀ I would also recommend still doing other exercises for some upper body work if you’re not already ⠀ You can add more exercises to the above routine. The POINT is, don’t overcomplicate things, and ensure making progress on those main exercises is your goal ⠀⠀ What has worked for you? Comment below!️ ________ #trentmccloskey #lowerbody #legday #legworkout #legdayproblems #booty #bootyfordays #glutes #boutinela #boutinelababe #bootyfit #buttworkout #butt #bootyworkout #bootywork #bootyworkouts #fitnessbooty #gluteworkout #fitness #fitnessjourney #fitnessmotivation #fitnesslife #fitnessgoals #fitnesscoach #fatloss #buildingmuscle #gymproblems #fitspo #fitnesssuccess #fitnesssupportgroup - 16 days ago

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