#blackironnutrition

[simplymander]

This is what four years looks like 🤯🤯 BUT. Not 4 years of dieting!! On the left (March 2015) I weighed 103 pounds and my goal was always to get stronger and have more muscle mass. Over the last four years I’ve spent the majority of my time actually eating at maintenance/slightly above, with a few bulking and cutting seasons here and there. But what if I told you my maintenance back then was 1800 cals and now it’s 2250 🧐 this happens because I got BIGGER! I have more muscle mass, therefore my caloric expenditure is higher by default. I think where a lot of people go wrong is they want to simultaneously “lose fat and build muscle” (not possible) so they just start dieting after not having a solid foundation of muscle underneath. IT TAKES TIME! → So do you HAVE to track macros to make it happen?! 🤨 that depends. Is your mental health in check? Are you obsessively worried about 5g of carbs? Are you afraid to gain weight? If the answer to any of those is “yes”, then I would suggest to reconsider tracking. However, the reason it can be beneficial is to make sure that you’re correctly in a deficit (if you’re looking to lose fat) or a surplus (if you’re looking to gain muscle). And it’s obviously a great way to measure progress. I haven’t tracked constantly over the last 4 years; there’s been breaks and vacations and funks and all that good stuff that life brings 🤪 but most importantly I was patient. Building muscle naturally takes YEARS, not a few months, and you have to be okay with the scale going up! This is almost a TWENTY POUND DIFFERENCE! 😱 And above all else, the relationship that you have with yourself and your body needs to come first. If tracking makes you miserable, don’t do it! If doing a specific diet makes you miserable, maybe reconsider?! Don’t get me wrong, I struggle some times just like anyone else..but I’ve never compromised my mental health for the sake of physical gains, and that’s the most important gain you can make 💪🏻 #TransformationTuesday #Growth #Mental #Physical #Crossfit #Weightlifting #BlackIronNutrition #Macros #Iifym @blackironnutrition (at Davenport, Iowa) https://www.instagram.com/p/BwCTwPynKjY/?utm_source=ig_tumblr_share&igshid=142df4ijgmbb9

[glitterninja007]

I'm not even vegan, but @the_ambrosia_collective Planta protein is so good 😍 I used their peanut butter and jelly protein powder for my post workout smoothie, mixed with a banana, a few berries, and Silk Ultra milk. Tastes like a peanut butter banana milkshake but with 40g of protein. Reminds me of Cookout 😅 Disclaimer: Ambrosia is not fully Black-owned, but @mikerashid is a co-owner ❤ #dupeblack #blackowned #buyblack #proteinshake #workout #ambrosiacollective #fitness #macros #blackironnutrition https://www.instagram.com/p/CQi3HsAt8Bf/?utm_medium=tumblr

[bayareastylefile]

Coffee and Hazelnut Baked Oatmeal. This is so good it kind of reminds me of a healthier bread pudding for breakfast. You can top it with whatever you want. I used coconut whipped cream and a little bit of some goats milk caramel. Tomorrow I’m just going to add some berries and maybe pour a little almond milk on top. #blackironnutrition #foodie #yummy #yum #oatmeal #bakedoatmeal https://www.instagram.com/p/Bv9nbFflgW0/?utm_source=ig_tumblr_share&igshid=1jwaelrkszkpd

[fitblacksuperstars-hq]

I’m officially a coach for @blackironnutrition 😆😆😆😆 You all know I’ve been busting ass getting my @precisionnutrition certification and now I’m going to put it to use helping you guys get your nutrition on point🙌🏾 I only have 15 spots open to start so sign up before spots are all taken! I’m looking forward to helping you guys on your nutrition journeys 😆❤️⁠⠀ Link in my bio!!!!⁠⠀ ・・・⁠⠀ We’re so excited to welcome @quiana_welch to our team of coaches! Quiana has an extensive background in sports and has developed a strong passion for nutrition throughout her years as a competitive athlete. She’s competed in bodybuilding, CrossFit and Olympic weightlifting, among a variety of other sports. She’s also a new mom and understands the struggles that come along with adjusting to those lifestyle changes.⁠⠀ ⁠⠀ Quiana has been a part of the BIN family as a client and has worked closely with us at HQ to learn the ins and outs of our business.⁠⠀ ⁠⠀ Spots with Quiana are limited as she will initially only be taking 15 clients. You can apply to work with her on our website (from the link in our profile). ⠀ 📷 @quiana_welch ⠀ 👥Tag A Friend⠀ 🛎Turn On Post Notifications⠀ 👨‍💻 Save To Look at Later ⠀ 🎁 Click Link In Bio For Free Gift⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ https://www.instagram.com/p/B9_ZQS_jWKc/?igshid=x2zbjdem2m2i

[bminus7]

i̷n̷ m̷y̷ e̷l̷e̷m̷e̷n̷t̷ 🎙 I love having the opportunity to talk to all kinds of people, coaches, and more with the different podcast opportunities I’ve had personally (Prescribed Change Podcast) and professionally (BIN Radio). Whenever I get the opportunity, it’s always the highlight of my day. Having open conversations and sharing each other’s experiences can only bring us closer together. @blackironnutrition #PrescribedChange #podcast #host #dreamjob https://www.instagram.com/p/CKUsYleHcIf/?igshid=1wzqid5vp39wh

[crossfitkodiak]

Today I put 600lbs on a bar I picked it up. It was off blocks right at the bottom of my knees. A lot of people don’t give a shit and won’t. Cool. I do. My cup that is usually full of giving a shit about what other people have to say has been emptied. I’ve been drained, mentally. I’m out of patience. I’m out of curiosity. I’m out of wondering who’s doing what and why and should I be doing that and how can I and why aren’t I that good...? Fuck that. Good ol’ best friend and hardest worker I know @tracy.jones.18 bringing me back to my balance. I’ve been pouring all my energy into training and coaching and I am damn proud of how far I’ve come and how much further I have to go. You want something? Go fucking get it. Your laziness is a lie. Motivation is bullshit. Dedication is real. I’m the strongest, fastest, and fittest I’ve ever been. I’m the lightest I’ve been in four years (208lbs). I love this shit. I needed this lift. I saw it a million times in my head. I duct taped that shit to the bar and I picked it up. No matter what, I can go to bed tonight knowing I picked up 600lbs. We’ve barely even started. I’m fucking ready. Let’s burn it down. ——————————————————— #HWPO #crossfit #powerathlete #fuckmediocrity #burnitdown #paytheman @paythemanofficial @powerathletehq @blackironnutrition

[therustyside]

Added 11kgs to my total tonight 🤓 beyond stoked. Only got video of my snatch, but so pleased with my CJ too! @bendowen And @glimpesofalex you guys are the bomb 🖤 Also shutout to @emimraule And @blackironnutrition cause food has been a huge role in this as well 💪 . . #justthebeginning #stokeyourfire #weightlifting #snatch #stxbarbell #fuckyourbeautystandards (at STX Athletics and Barbell Club)

[mandalaya]

Postop dag tre: läst ut en bok, ätit glass och ser på Mästarnas Mästare. Imorgon kanske jag tar en promenad runt kvarteret #mandalayamotvrålstark . . . . #addicecream #njie #propudicecream #icecream #gainz #rehab #carbsarefriends #eatliftlive #oneofthem #cfswe #blackironnutrition #raktutibiceps #mindovermatter #nonbinary #chocolatelover #chocolategains #polkagris http://ift.tt/2FPdoVt

[simplymander]

Here’s what a full day of eating looks like for me on most days! I prefer eating three larger meals, with 1-2 snacks in between (just depends how I feel on the day)..but lots of micronutrient rich foods, at least 120flOz of water, and things that TASTE GOOD 🙌🏻 - breakfast: spinach, mushrooms, turkey sausage crumbles, tomatoes & egg white omelette with @vansfoods blueberry waffles. THE BEST gf waffles out there. - lunch: giant warm kale salad with roasted chick peas, cherry tomatoes, bbq chicken thighs & Japanese sweet potatoes. - pre workout snack: @siggisdairy with two crumbled @alyssascookies on top - dinner: wild boar burger on a pretzel bun, topped with a fried egg, @goveggiefoods cheddar, and some jellyfish jelly 🤣🤣 (kidding it’s the jam I posted the other day) I also had a bowl of oatmeal before bed..been doing that for years and it’s my favorite bedtime snack that keeps me full through the night! I don’t follow a specific “diet” or restrict things. If I want to have something, I will have it. But for the majority of my intake, this is what it looks like! @blackironnutrition #BlackIronNutrition #FullDayOfEating #Iif #Nutrition #FlexibleDieting #Recipe #GoodEats (at Davenport, Iowa) https://www.instagram.com/p/BwFBCe4nDsX/?utm_source=ig_tumblr_share&igshid=1ar7zpsc9s4vk

[simplymander]

Simply manders & Austin STRONGER TOGETHER PODCAST ❤️

[simplymander]

Let’s talk leftovers! Remember that butternut squash Bolognese I made a few posts back?! 🍝 I had a decent amount leftover last night, so I was thinking about how I could incorporate it into a NEW dish 🤔 and thought, well duh, it’s like a meat sauce. So I grabbed one of my @traderjoes lavash bread, used the Bolognese as the sauce, added some @applegate turkey pepperoni, almond cheese and bam! I present to you: butternut squash turkey sausage pepperoni pizza 🤪🤪 This is also one of the main reasons I prefer to meal prep things separately (instead of prepping this as the pasta dish I intended it to be) so that when I get sick of it, I can utilize it in other ways! Don’t be stuck with your leftovers just being ONE dish. Get creative, and make it fun 👌🏼 @blackironnutrition #BlackIronNutrition #Leftover #Recipe #Food #Iifym #FlexibleDieting #Pizza #Macros #Bolognese #Dinner #SnooterDeployed #AndTongue #TongeAlwaysDeployed (at Bettendorf, Iowa) https://www.instagram.com/p/Bv2OHbdHSSe/?utm_source=ig_tumblr_share&igshid=ioj2nowrrg92

[bayareastylefile]

Croque Madame Oatmeal Oatmeal Turkey Ham Egg Shaved Gruyere Jacobsen Salt Co Finishing Salt #foodie #yummy #yum #blackironnutrition #oatmeal https://www.instagram.com/p/Bv67NxClxcA/?utm_source=ig_tumblr_share&igshid=zgval3i4er0s

[simplymander]

Happy Saturday! Still feeling super down this week, so I’ve definitely been spending more time than normal at the grocery store #whoops 🤷🏼‍♀️🤷🏼‍♀️ Figured I’d share some of my #HyVeeHealth finds from this week because some of this stuff was bomb and I know quite a few of you were asking me about those @nugonutrition bars! 1. sunflower oat cookies, @nugonutrition (vanilla yogurt is my FAV! Macros are amazing too) local jam - SO GOOD - and butternut squash pretzels. 2. Almond milk with bananas (must pair this with Golden Grahams cereal), @so_delicious dairy free new peachy maple flavor, @kodiakcakes cornbread cups (will keep u updated on these, haven’t tried yet) and @larabar kids bc bars in smaller bites taste better. 3. Cauliflower star crackers, @smart_cakes lemon cake, @daiyafoods cheese sticks (hopefully will be better than their shredded cheese) and @wholeme gluten free clusters A lot of these things can be found at other retailers, they’re not just HyVee exclusive 🥳 so go get your shopping on to avoid your problems lol jk don’t do that. #Fml #HappySaturday #Grocery #HyVee #BlackIronNutrition #Haul #SaturdayGroceryDay (at Davenport, Iowa) https://www.instagram.com/p/Bv6sR5fnv2k/?utm_source=ig_tumblr_share&igshid=1btv4mxm04l7h

[bayareastylefile]

Flank Steak Knife Noodle Stir fry (Meal Prep) Not my prettiest plate but this will be a good lunch! #foodie #korean #kalguksoo #knifenoodles #yummy #blackironnutrition #kitchenistasundays #Macros 58C 13F 34P https://www.instagram.com/p/BuAefdal8tD/?utm_source=ig_tumblr_share&igshid=rnobqe8ovqkl

[bayareastylefile]

Stracciatella An Italian soup, it really reminds me of eg drop soup with meat, cheese, egg and rice added. It’s really good and I can see this as a favorite when the temperature finally drops in Cali. #foodie #yummy #jerf #blackironnutrition https://www.instagram.com/p/Bpf3NmPFnbh/?utm_source=ig_tumblr_share&igshid=1fwyflvt8a2n2

[simplymander]

I AM SO EXCITED FOR TODAYS VIDEO 👏🏼👏🏼 I seriously cant tell you how many times a day I hear things like: “I want to lose fat & build muscle at the same time” “I want to replace fat with muscle” “I don’t want to eat more because I don’t want to gain weight” “I just want to be toned, not muscular” ❌❌❌❌❌❌ Listen. I’ve talked about this before and I will continue to talk about it until I’m blue in the face: YOU CANNOT CHANGE YOUR ENTIRE BODY COMPOSITION IN A FEW WEEKS WITH SOMEONES IG CHALLENGE OR BOOTY GUIDE. I don’t care what they’re promising you (I’ve seen ones that say - build 8lbs of muscle in 60 days) 😭😭but you just can’t. What these people are describing doesn’t exist (with the exception of long term steroid or PED use) - I think it’s so important, especially if you are at the beginning of your fitness journey to educate yourself to the best of yourself ability while also being realistic. You want to go on a bulk but you freak out when the scale is up 2 pounds? Probably not a good idea for you, and you should work on fixing that relationship with yourself/food/the scale before attempting to purposely gain weight. Man, I could go on and on - but the video I just posted covers it ALL! Common myths, question and answers, everything you want to know about gaining muscle.. I talked about in this video. So if you have 30 minutes today, I would love it if you checked it out 🤓 hell, I’d love it even more if you shared it or tagged a friend who you’ve heard say one of those things! Let me know what you guys think..I’ve been looking forward to this video all weekend. @blackironnutrition #MuscleBuilding #TheTruth (at Davenport, Iowa) https://www.instagram.com/p/B0gBoEjpWaz/?igshid=5z523esbb62w