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Find out glakwakweenie's Instagram 💙🇺🇸🇺🇸🇨🇦🇨🇦💙🌈🌈🐾Thank you Creator for my Angels from Heaven! I raised my children as a single mom. I raised them to be classy singers, dancers, figure skaters & to be proud of their Cultural Identity. Prayers for dreams are meant to come true.💙🌈🌈💙🐾🐾 #Lovemychildren #hardestworkerintheroom #ILoveTheRock #visitglakwakweeniehealingutubes #Beautyfromheaven #Kissheaven #Dreamscometrue #nickiminaj #LilWayne #SlayMe 1434561545819539452_2220995962

💙🇺🇸🇺🇸🇨🇦🇨🇦💙🌈🌈🐾Thank you Creator for my Angels from Heaven! I raised my children as a single mom. I raised them to be classy singers, dancers, figure skaters & to be proud of their Cultural Identity. Prayers for dreams are meant to come true.💙🌈🌈💙🐾🐾 #lovemychildren #hardestworkerintheroom #ilovetherock #visitglakwakweeniehealingutubes #beautyfromheaven #kissheaven #dreamscometrue #nickiminaj #lilwayne #slayme

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Find out bigsaas's Instagram "Find your passion, find yourself!" Everyday we all face struggles we must overcome. Some days the struggles are much worse than other days! The key is getting through it is finding a positive, keeping good company and not being afraid to talk about your internal struggles with those you are close to! I want to change the world. I want to change the perception of the common person and show them anything is possible! #believe it's possible... #Motivate yourself and #inspire others! 
#mmambassadorsearch2017 #faMMily #mmproud #vet #ironparadise #hardestworkerintheroom #anemic #hustle #muscle #workout #fitness #motivation #sacramento @supportmilitarymuscle @bige_mmanager 1434561038392856231_231729342

"Find your passion, find yourself!" Everyday we all face struggles we must overcome. Some days the struggles are much worse than other days! The key is getting through it is finding a positive, keeping good company and not being afraid to talk about your internal struggles with those you are close to! I want to change the world. I want to change the perception of the common person and show them anything is possible! #believeit's possible... #motivateyourself and #inspireothers! #mmambassadorsearch2017 #fammily #mmproud #vet #ironparadise #hardestworkerintheroom #anemic #hustle #muscle #workout #fitness #motivation #sacramento@supportmilitarymuscle @bige_mmanager

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Find out newtjuice's Instagram Got me one that can do both! @kelly_newton1 @dropdeadfitmagazine  #swolemate #fitnessandclass #hardestworkerintheroom #overachiever #dropdeadfit #ifbb #npc #npcbikini #executivedecisions 1434558057744797859_18757299

Got me one that can do both! @kelly_newton1 @dropdeadfitmagazine #swolemate #fitnessandclass #hardestworkerintheroom #overachiever #dropdeadfit #ifbb #npc #npcbikini #executivedecisions

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Find out gaines_athletics's Instagram Morning noon and even late night the grind don't stop #cardio #flexlewis #teamgaines #letsgetit #hardestworkerintheroom #fitfam 1434553598142579667_1470375768

Morning noon and even late night the grind don't stop #cardio #flexlewis #teamgaines #letsgetit #hardestworkerintheroom #fitfam

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Find out bigsaas's Instagram Today's workout was intense! 4X12X225 on bench with a final set 5 reps X 275..
"Your best or Nothing!" This is the mantra I live by! I want to inspire people to give and be their best the only way I know how... Through fitness! #believe #motivate #inspire @supportmilitarymuscle @bige_mmanager 
#mmambassadorsearch2017 #faMMily #mmproud #NavyVet #PO1 #motivatethroughfitness #sacramento #ironparadise #hardestworkerintheroom #greens #gym #gymmotivation 1434547762036618359_231729342

Today's workout was intense! 4X12X225 on bench with a final set 5 reps X 275.. "Your best or Nothing!" This is the mantra I live by! I want to inspire people to give and be their best the only way I know how... Through fitness! #believe #motivate #inspire@supportmilitarymuscle @bige_mmanager #mmambassadorsearch2017 #fammily #mmproud #navyvet #po1 #motivatethroughfitness #sacramento #ironparadise #hardestworkerintheroom #greens #gym #gymmotivation

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Find out varun_nair's Instagram This is what keeps me going on my tough days. This my Anchor.Find your Anchor. mark a spot in the world. Dent it.  #gymlife #workhard💪 #hardestworkerintheroom #mindbodysoul #ironparadise #workoutmotivation #fitness #fitnessmotivation #fitspo #goodshit #shutupnlift💪 1434535836313156490_533856376

This is what keeps me going on my tough days. This my Anchor.Find your Anchor. mark a spot in the world. Dent it. #gymlife #workhard💪 #hardestworkerintheroom #mindbodysoul #ironparadise #workoutmotivation #fitness #fitnessmotivation #fitspo #goodshit #shutupnlift💪

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Find out tidd_justin's Instagram With my Global Chief Sales Officer from Germany. Great dinner, great company, great night. #workneverstops #business #goals #hardestworkerintheroom 1434509811000743522_4069328559

With my Global Chief Sales Officer from Germany. Great dinner, great company, great night. #workneverstops #business #goals #hardestworkerintheroom

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Find out team_gorman's Instagram KNOWLEDGE BOMB OF THE DAY (feel free to share)
-
ARE REFEEDS BEST ON OFF DAYS OR TRAINING DAYS FOR FAT LOSS?
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This is a topic a lot of people ask me about as they diet down each year and one I havent talked a lot on lately.  I have pretty strong feelings for what I will recommend based on experience but also the science of how the body works.  I have tried it every way possible and over the years have come to a very solid conclusion on what I think is best during fat loss.
-
First (and this is a whole topic in itself) dieting with a refeed (higher carb day/days) is important to boost metab, leptin, and help to prevent metabolism from adapting to the same cals for weeks and possibly months on end. -
Usually when someone does a refeed its set to be higher carb than their normal training day diet, with fats either staying the same or dropping.  An example could be a guy dieting eating 275 carbs a day with a once a week refeed of 450 carbs.  Ladies might be dieting on 180 carbs a week with a 300 carb refeed.  Sometimes when someone is really lean or are pretty depleted each week from low carbs then having a big refeed is needed, such as a guy dieting on 120 carbs a day with a 700 carb refeed each week.
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So laying out the picture above, lets talk about what your refeed day should look like while losing fat.  I always lean toward having my athletes train the day of the refeed with a set of guidelines that I have come up with over the years.  Here they are finished in the comments: 1434497994606255307_1724268532

KNOWLEDGE BOMB OF THE DAY (feel free to share) - ARE REFEEDS BEST ON OFF DAYS OR TRAINING DAYS FOR FAT LOSS? - This is a topic a lot of people ask me about as they diet down each year and one I havent talked a lot on lately. I have pretty strong feelings for what I will recommend based on experience but also the science of how the body works. I have tried it every way possible and over the years have come to a very solid conclusion on what I think is best during fat loss. - First (and this is a whole topic in itself) dieting with a refeed (higher carb day/days) is important to boost metab, leptin, and help to prevent metabolism from adapting to the same cals for weeks and possibly months on end. - Usually when someone does a refeed its set to be higher carb than their normal training day diet, with fats either staying the same or dropping. An example could be a guy dieting eating 275 carbs a day with a once a week refeed of 450 carbs. Ladies might be dieting on 180 carbs a week with a 300 carb refeed. Sometimes when someone is really lean or are pretty depleted each week from low carbs then having a big refeed is needed, such as a guy dieting on 120 carbs a day with a 700 carb refeed each week. - So laying out the picture above, lets talk about what your refeed day should look like while losing fat. I always lean toward having my athletes train the day of the refeed with a set of guidelines that I have come up with over the years. Here they are finished in the comments:

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Find out krys1128's Instagram This is why I need a gym partner; to pick me up when I stumble ha😁#quadsandhammies #fitmom #hardestworkerintheroom 1434495831855155046_8106320

This is why I need a gym partner; to pick me up when I stumble ha😁 #quadsandhammies #fitmom #hardestworkerintheroom

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Find out jc_cruz_nz's Instagram I may not be the strongest in the gym, but I'll be damned if I'm not trying my hardest.

#legday #backsquats #strengthtraining #grind #hardestworkerintheroom 1434490638602430626_34618122

I may not be the strongest in the gym, but I'll be damned if I'm not trying my hardest. #legday #backsquats #strengthtraining #grind #hardestworkerintheroom

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Find out land_eazy's Instagram The breakfast of champions is not cereal. It's the opposition ⚔️ #NPC #physique #mensphysique #classicphysique #evogen #evogenelite #livefit #lvft #teamlvft #txst #gym #lift #train #workout #fitfam #fitnessmotivation #neversurrender #hardestworkerintheroom 1434482614655751942_192968562

The breakfast of champions is not cereal. It's the opposition ⚔️ #npc #physique #mensphysique #classicphysique #evogen #evogenelite #livefit #lvft #teamlvft #txst #gym #lift #train #workout #fitfam #fitnessmotivation #neversurrender #hardestworkerintheroom

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Find out thejgk's Instagram My morning was made helping my ❤️ @amber.cristine work on those BOOTY GAINZ!! #fitlife #coupleswholift #fitnessisourbusiness #love #hardestworkerintheroom 1434479181962397560_49848414

My morning was made helping my ❤️ @amber.cristine work on those BOOTY GAINZ!! #fitlife #coupleswholift #fitnessisourbusiness #love #hardestworkerintheroom

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Find out philhasabeard's Instagram Striving each day to be better, to be closer to my goals, to be the best me I can be. There's an internal fire that I just have to feed. It makes one more rep, one more set, more weight, the thing that brings me joy. The gains aren't easy, and I wish they'd show faster, but I know I'm on a path to my own personal greatness.
📷@kyra_bakes_cakes
#TeamEastlake #EastLakeClubs #InternationalChestDay #MotivationMonday #InternalFire #FeedTheBeast #OnAMission #HardestWorkerInTheRoom #HardWork #Dedication #NoQuit #BeardLife #Beard #Mohawk #EatSleepLiftHeavyShitRepeat 1434436647180574110_3486961862

Striving each day to be better, to be closer to my goals, to be the best me I can be. There's an internal fire that I just have to feed. It makes one more rep, one more set, more weight, the thing that brings me joy. The gains aren't easy, and I wish they'd show faster, but I know I'm on a path to my own personal greatness. 📷@kyra_bakes_cakes #teameastlake #eastlakeclubs #internationalchestday #motivationmonday #internalfire #feedthebeast #onamission #HardestWorkerInTheRoom #hardwork #dedication #noquit #beardlife #beard #mohawk #eatsleepliftheavyshitrepeat

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Find out alexj0513's Instagram Bit of a late motivation Monday but then again these people are my motivation day in, day out! Without these people in my life I wouldn't be where I am today. Sorry that I've missed a few people that have had an impact on my like there's only so many I can't fit in a collage 😂😂 but thank you to everyone who motivates me and pushes me to achieve greater things in life!! #junior #physique #ukup #letsgo #motivation #determination #support #family #friends #naturalcompetitor #motivationmonday #dayindayout #hardworkpaysoffs #hardestworkerintheroom #bringthestorm #keeppushing #nolimits #bodybuilding #fitness 1434428339716037028_1797065736

Bit of a late motivation Monday but then again these people are my motivation day in, day out! Without these people in my life I wouldn't be where I am today. Sorry that I've missed a few people that have had an impact on my like there's only so many I can't fit in a collage 😂😂 but thank you to everyone who motivates me and pushes me to achieve greater things in life!! #junior #physique #ukup #letsgo #motivation #determination #support #family #friends #naturalcompetitor #motivationmonday #dayindayout #hardworkpaysoffs #hardestworkerintheroom #bringthestorm #keeppushing #nolimits #bodybuilding #fitness

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Find out clark_kent_26's Instagram We are the savages, We are the go-getters, the ones that put in that work day in and day out.

We are the #Disruptors, The ones who refuse to follow the crowd, the ones you love to talk about.

We are the ones who daily embrace the grind and make it our own.....#SAVAGES that's what we are😼💪🏽💪🏽🎧 #HeadphonesOn #WorldOff

#HardestWorkerInTheRoom #DisruptorsDentTheUniverse #FuckTheCritics
#Boots2Asses #Focus #FitFluential #Savages

YOU CAN'T MATCH MY #Savageness 1434427811183770491_29400316

We are the savages, We are the go-getters, the ones that put in that work day in and day out. We are the #Disruptors, The ones who refuse to follow the crowd, the ones you love to talk about. We are the ones who daily embrace the grind and make it our own..... #savagesthat's what we are😼💪🏽💪🏽🎧 #headphoneson #WorldOff #HardestWorkerInTheRoom #disruptorsdenttheuniverse #FuckTheCritics #boots2asses #focus #fitfluential #Savages YOU CAN'T MATCH MY #savageness

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