ranel πŸ’Š (@ranel_romel)

ranel πŸ’Š

@ranel_romel

HMU / college of PHARMCY πŸ’ŠπŸ’‰ ANKAWA-ERBIL Weightloss journey 66 lbs ⬇ Strength πŸ”© βš½πŸ‘”πŸ‘ž

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πŸ’₯ sneaky calories πŸ’₯ 
There are a ton of things that have super high calories that get used all the time, most people forget about and can sneakily stop your weight loss attempts , some.of them :- salad dressing , nutts , -
heavy cream(  Coffee - Black may have no calories, but watch out for that cream and sugar! 2 tbs ream, 2 tbs sugar large coffee has 270 cal. I can have a huge salad with those calories! ) -
 olive oil or.any other cooking oil ( 200 calories per serving ) .  if you  calculate your daily calories intake and you think that you eat 1800 ( so you will lose weight ) + sneaky calories ( 360-500 cals ) = +2200  and that is enough for maintain your weight :/ , check every small details , these  details can destroy your progress πŸ˜” . 
#bodybuilderlifestyle
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-  #diet #instagood #diet help # losefat #diet #eatclean  #picoftheday  #aesthetic  #gym #bodybuilding #muscle #progress #weightlosstransformation  #weightlossjourney  #fatburner  #gymlife #gymadvice  #nutritionfix  #nutritionhelp  #nutrition #flexibledieting

ranel πŸ’Š (@ranel_romel)


πŸ’₯ sneaky calories πŸ’₯ There are a ton of things that have super high calories that get used all the time, most people forget about and can sneakily stop your weight loss attempts , some.of them :- salad dressing , nutts , - heavy cream( Coffee - Black may have no calories, but watch out for that cream and sugar! 2 tbs ream, 2 tbs sugar large coffee has 270 cal. I can have a huge salad with those calories! ) - olive oil or.any other cooking oil ( 200 calories per serving ) . if you calculate your daily calories intake and you think that you eat 1800 ( so you will lose weight ) + sneaky calories ( 360-500 cals ) = +2200 and that is enough for maintain your weight :/ , check every small details , these details can destroy your progress πŸ˜” . #bodybuilderlifestyle - - #diet #instagood #diet help # losefat #diet #eatclean #picoftheday #aesthetic #gym #bodybuilding #muscle #progress #weightlosstransformation #weightlossjourney #fatburner #gymlife #gymadvice #nutritionfix #nutritionhelp #nutrition #flexibledieting

“The only thing worse than being blind is having sight but no vision.” #instagood  #carselfie  #picoftheday

ranel πŸ’Š (@ranel_romel)


β€œThe only thing worse than being blind is having sight but no vision.” #instagood #carselfie #picoftheday

πŸ’₯ egg whites vs egg yolk πŸ’₯
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Eating egg yolk will not increase cholesterol πŸ‘πŸΏ ( #myth ) .
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Eggs contain cholesterol , but eating eggs will not  increase your cholesterol level , because of  negative feedback loop 😁 . -  Egg yolk contains many micronutrients ,  fat slouble vitamins , B1B6,B12 VITAMINS , antiOXIDANTS ( zeaxanthin , lutein ) and Choline  which is important for NERVOUS SYSTEM , many people avoid eating  egg yolk , due to wrong thoughts ❌ . -
 Eat whole egg  for more benefits πŸ˜πŸ‘πŸΏ . 
#gym #gymtips #bodybuilding  #diet #dietfood  #diethelp  #IIFYM  #aesthetic  #picoftheday  #instagood  #eggs  #food #macros  #health  #helathy  #science  #powerlifter  #nutritionhelp  #nutritionfix  #protein  #progress  #lifestyle  #fit #fitness #dedication  #wheightloss  #fatlossjourney

ranel πŸ’Š (@ranel_romel)


πŸ’₯ egg whites vs egg yolk πŸ’₯ - Eating egg yolk will not increase cholesterol πŸ‘πŸΏ ( #myth ) . - Eggs contain cholesterol , but eating eggs will not increase your cholesterol level , because of negative feedback loop 😁 . - Egg yolk contains many micronutrients , fat slouble vitamins , B1B6,B12 VITAMINS , antiOXIDANTS ( zeaxanthin , lutein ) and Choline which is important for NERVOUS SYSTEM , many people avoid eating egg yolk , due to wrong thoughts ❌ . - Eat whole egg for more benefits πŸ˜πŸ‘πŸΏ . #gym #gymtips #bodybuilding #diet #dietfood #diethelp #IIFYM #aesthetic #picoftheday #instagood #eggs #food #macros #health #helathy #science #powerlifter #nutritionhelp #nutritionfix #protein #progress #lifestyle #fit #fitness #dedication #wheightloss #fatlossjourney

πŸ’₯healthy foods high in calories πŸ’₯

In terms of losing FAt , food QUALITY is important , but the most important thing is food QUANTITY ( the amount of energy or calories you eat every day ) .
That doesn't mean these foods are bad for you or you can't eat them , but  many will think that they are eating healthy foods so they will be fit and they will.not gain weight .... ❌ 
Even if you are eating healthy foods , you will gain weight if you eat more calories than your body needs ,  so don't feel  superior to your friend because of you are  eating 24 h broccoli , chicken breast and eating dried fruits ( because they contain helathy sugar and blah blah ...) &
Don't feel  anxious after eating a donut or chocolate bar πŸ‘πŸ˜€ . -
#bodybuilding  #gym #fitness  #weightlossjourney  #weightlosstransformation  #fatloss  #weightloss  #gymadvice  #fit #diet #diethelp  #dietplan  #aesthetic  #power #instagood  #picoftheday  #motivation  #fitnessmotivation  #helathy #IIFYM  #goals

ranel πŸ’Š (@ranel_romel)


πŸ’₯healthy foods high in calories πŸ’₯ In terms of losing FAt , food QUALITY is important , but the most important thing is food QUANTITY ( the amount of energy or calories you eat every day ) . That doesn't mean these foods are bad for you or you can't eat them , but many will think that they are eating healthy foods so they will be fit and they will.not gain weight .... ❌ Even if you are eating healthy foods , you will gain weight if you eat more calories than your body needs , so don't feel superior to your friend because of you are eating 24 h broccoli , chicken breast and eating dried fruits ( because they contain helathy sugar and blah blah ...) & Don't feel anxious after eating a donut or chocolate bar πŸ‘πŸ˜€ . - #bodybuilding #gym #fitness #weightlossjourney #weightlosstransformation #fatloss #weightloss #gymadvice #fit #diet #diethelp #dietplan #aesthetic #power #instagood #picoftheday #motivation #fitnessmotivation #helathy #IIFYM #goals

πŸ”˜TRAINInG VOLUME πŸ”˜
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Training volume is an index for progression . 
_
So everyone should increase their training volume in order to achieve better results βœ” . 
For example if your training volume is about 3000 , so you should increase it either by :- 1 - more sets .
Or 
2- more reps . 
Or 
3- more weight . -
, If you are not going to increase your training volume , so you won't see better results , because there won't be any stimulation for further muscle growth . -  And remember if you do  4 sets x 8 reps x 100 kg =  8 sets x 4 reps x 100 kg = 3200 , same volume !! By this way you can decrease the intensity of your training βœ”. -
#gym #gymadvice #gymtips #bodybuilding #nutritionfix  #nutritionhelp  #nutrition #fit #fitnessjourney  #muscle  #toned #gymshark  #instagood  #picoftheday  #bodybuilderlifestyle  #gymhelp #hacks  #aesthetic  #goal #motivation #inspiration  #goals #progress  #training #healthy #IIFYM

ranel πŸ’Š (@ranel_romel)


πŸ”˜TRAINInG VOLUME πŸ”˜ - Training volume is an index for progression . _ So everyone should increase their training volume in order to achieve better results βœ” . For example if your training volume is about 3000 , so you should increase it either by :- 1 - more sets . Or 2- more reps . Or 3- more weight . - , If you are not going to increase your training volume , so you won't see better results , because there won't be any stimulation for further muscle growth . - And remember if you do 4 sets x 8 reps x 100 kg = 8 sets x 4 reps x 100 kg = 3200 , same volume !! By this way you can decrease the intensity of your training βœ”. - #gym #gymadvice #gymtips #bodybuilding #nutritionfix #nutritionhelp #nutrition #fit #fitnessjourney #muscle #toned #gymshark #instagood #picoftheday #bodybuilderlifestyle #gymhelp #hacks #aesthetic #goal #motivation #inspiration #goals #progress #training #healthy #IIFYM

The most important thing for fat loss is controlling hunger feeling and suppress your appetite β¬‡πŸ˜ . 
And this achieved by eating more veggies and fiber-rich food , 
When you drink fruit juice , there will be a spike of blood glucose , and after a while you will feel hungry because orange  juice contains less fibers and occupy less volume of stomach , but when you eat  whole fruit , it will  surpress you hunger and increase satiety 😁 . .
#bodybuilderlifestyle
 #gym #nutritionhelp  #gymaddicted  #fit #fitness #gymadvice  #fitnessmotivation  #iifym #fatloss #weightlossjourney  #motivation #bodybuilding #instagood #picoftheday #instago #aesthetic #goal #transformation #fatburning #loseweigh  #losefat  #healthy #eatclean

ranel πŸ’Š (@ranel_romel)


The most important thing for fat loss is controlling hunger feeling and suppress your appetite β¬‡πŸ˜ . And this achieved by eating more veggies and fiber-rich food , When you drink fruit juice , there will be a spike of blood glucose , and after a while you will feel hungry because orange juice contains less fibers and occupy less volume of stomach , but when you eat whole fruit , it will surpress you hunger and increase satiety 😁 . . #bodybuilderlifestyle #gym #nutritionhelp #gymaddicted #fit #fitness #gymadvice #fitnessmotivation #iifym #fatloss #weightlossjourney #motivation #bodybuilding #instagood #picoftheday #instago #aesthetic #goal #transformation #fatburning #loseweigh #losefat #healthy #eatclean

Caffeine acts as a stimulant and wakes you up, which means that when you consume it, you will feel more alert and react faster.
 When you exercise, your body uses glycogen, a type of sugar that you get from food, for energy. But once those stores are depleted at the end of a long workout, you may feel tired or sluggish,
Caffeine slows the depletion of glycogen by encouraging the body to use more fat as fuel, which helps to conserve energy over long periods of time.
.- #nutritionhelp  #preworkout #caffeine #unicornblood #fit #fitness #powerlifting #gym #gymadvice #gymshark #bodybuilding  #instagood #picoftheday  #fatloss #weightlosstransformation  #weightloss

ranel πŸ’Š (@ranel_romel)


Caffeine acts as a stimulant and wakes you up, which means that when you consume it, you will feel more alert and react faster. When you exercise, your body uses glycogen, a type ofΒ sugarΒ that you get from food, for energy. But once those stores are depleted at the end of a long workout, you may feel tired or sluggish, Caffeine slows the depletion of glycogen by encouraging the body to use more fat as fuel, which helps to conserve energy over long periods of time. .- #nutritionhelp #preworkout #caffeine #unicornblood #fit #fitness #powerlifting #gym #gymadvice #gymshark #bodybuilding #instagood #picoftheday #fatloss #weightlosstransformation #weightloss

If your clothes fit or are too loose but the scale says you've gained weight, the gain is probably muscle , water....etc . 
Why does your weight fluctuate day to day?

But take a deep breath,  Most weight fluctuations are normal, Since most of us can't eat enough in a day or two to actually gain  1 kg ( you need to eat +10000 calories in one day to gain 1 kg of fat ( because 1 kg of fat = 9000 caloreis + your maintenance is about 2000 ) , if you notice a dramatic increase on the scale, chances are it's due to water , because the type of food influenece the water balance in body , too much salt will cause water retention ( but not fat gain ) salt is calorie - free ,  carbs also cause water retention in your body , they won't make u fat !! . 
How  to solve this flictuation ? - β–Ά 
By measuring your weight every day in the same time  and establish you weekly avarage πŸ‘ 😁. #bodybuilding
 #nutritionfix
 #instagood #picoftheday  #goals #aesthetic  #fit #fitness #fatlossjourney  #weightlosstransformation  #fatloss #weightloss #fitnessmodel #motivation  #fitnessasvice #gym #gymadvice #lifestyle #eatclean #iifym #fitnessmotivation

ranel πŸ’Š (@ranel_romel)


If your clothes fit or are too loose but theΒ scale says you've gained weight, the gain is probably muscle , water....etc . Why does your weight fluctuate day to day? But take a deep breath, Most weight fluctuations are normal, Since most of us can't eat enough in aΒ dayΒ or two to actually gainΒ  1 kg ( you need to eat +10000 calories in one day to gain 1 kg of fat ( because 1 kg of fat = 9000 caloreis + your maintenance is about 2000 ) , if you notice a dramatic increase on the scale, chances are it's due to water , because the type of food influenece the water balance in body , too much salt will cause water retention ( but not fat gain ) salt is calorie - free , carbs also cause water retention in your body , they won't make u fat !! . How to solve this flictuation ? - β–Ά By measuring your weight every day in the same time and establish you weekly avarage πŸ‘ 😁. #bodybuilding #nutritionfix #instagood #picoftheday #goals #aesthetic #fit #fitness #fatlossjourney #weightlosstransformation #fatloss #weightloss #fitnessmodel #motivation #fitnessasvice #gym #gymadvice #lifestyle #eatclean #iifym #fitnessmotivation

Protein is the single most important nutrient for weight loss and a better looking body.

1-
A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin ,
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By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones, 
This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically .
-
2- 
thermic effect of food (TEF) :- After you eat, some calories are used for the purpose of digesting and metabolizing the food , 
protein has a much higher thermic effect (20-30%) compared to carbs(5-10%) and fat (0-3%) .
-
If we go with a thermic effect of 30% for protein, this means that 200 calories of protein only end up as 140 usable calories.
- 
3-
Eating plenty of protein can reduce muscle loss, which should help keep your metabolic rate higher as you lose body fat . πŸ’ͺ😁. -
#fitnessjourney
 #weightlosstransformation
 #weightlossjourney  #fitnessmodel  #fitnessmotivation  #fitnessgoal #goal #protein #nutritionfix  #nutritionhelp  #gym #gymadvice  #instagood  #picoftheday  #fatlossjourney  #fatburner  #burnfat  #losefat  #motivation  #aesthetic  #bodybuilding  #lifestyle  #eatclean  #flexibledieting  #IIFYM

ranel πŸ’Š (@ranel_romel)


Protein is the single most important nutrient for weight loss and a better looking body. 1- A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin , - By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones, This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer caloriesΒ automatically . - 2- thermic effect of food (TEF) :- After you eat, some calories are used for the purpose of digesting and metabolizing the food , protein has a much higher thermic effect (20-30%) compared toΒ carbs(5-10%) and fat (0-3%) . - If we go with a thermic effect of 30% for protein, this means that 200 calories of protein only end up as 140 usable calories. - 3- Eating plenty of protein can reduce muscle loss, which should help keep your metabolic rate higher as you lose body fatΒ . πŸ’ͺ😁. - #fitnessjourney #weightlosstransformation #weightlossjourney #fitnessmodel #fitnessmotivation #fitnessgoal #goal #protein #nutritionfix #nutritionhelp #gym #gymadvice #instagood #picoftheday #fatlossjourney #fatburner #burnfat #losefat #motivation #aesthetic #bodybuilding #lifestyle #eatclean #flexibledieting #IIFYM

Great post from  my friend @ivicafridrih :-
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 DO CARBS OR FATS CAUSE WEIGHT GAIN?πŸ”»β€¨-β€¨πŸ‘‰πŸ» Let’s make this clear and straight to the point. Eating carbs WILL NOT make you fat and eating fats WILL NOT make you fat. 🀸🏽‍♂️
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It all comes down to your calorie intake. If you eat more calories than you are burning throughout the day you’ll gain weight. It is really that simple. πŸ πŸŽπŸ—β€¨-
Some people prefer to stick to a high fat while others prefer high-carb diet and that is completely fine as long you keep your calories in check. 🍎πŸ₯“-
-
-
#gymtips
 #gymadvice  #fatlossjourney  #weightlossjourney  #weightlosstransformation  #transformation  #instagood  #fit #fitness  #fitnessmotivation  #fitnessmodel  #lifestyle  #lifehacks  #flexibledieting  #IIFYM  #picoftheday  #instamoment  #bodybuilding  #gymaddicted  #aesthetic  #gymshark  #dedication  #inspiration  #loseweigh #gymadvice  #gymmodel  #gymmotivation

ranel πŸ’Š (@ranel_romel)


Great post from my friend @ivicafridrih :- - DO CARBS OR FATS CAUSE WEIGHT GAIN?πŸ”»β€¨-β€¨πŸ‘‰πŸ» Let’s make this clear and straight to the point. Eating carbs WILL NOT make you fat and eating fats WILL NOT make you fat. πŸ€ΈπŸ½β€β™‚οΈβ€¨-
It all comes down to your calorie intake. If you eat more calories than you are burning throughout the day you’ll gain weight. It is really that simple. πŸ πŸŽπŸ—β€¨-
Some people prefer to stick to a high fat while others prefer high-carb diet and that is completely fine as long you keep your calories in check. 🍎πŸ₯“- - - #gymtips #gymadvice #fatlossjourney #weightlossjourney #weightlosstransformation #transformation #instagood #fit #fitness #fitnessmotivation #fitnessmodel #lifestyle #lifehacks #flexibledieting #IIFYM #picoftheday #instamoment #bodybuilding #gymaddicted #aesthetic #gymshark #dedication #inspiration #loseweigh #gymadvice #gymmodel #gymmotivation

Both of these are 4 Oz ,  but  notice the calories difference and the amount of fat ( 21 g vs 3 g !!!) . 
The amount of protein also is more in lean beef meat . 
Many people will think they are eating meat and it contains protein and that is all , since they didn't eat rice or bread so they will lose weight ❌
You must focus on small details , lamb meat (302 cals ) vs lean beef (162 cals ) -
Most of the calories in beef lean meat are from protein βœ… 😊. -
#gymtips  #gymadvice  #bodybuilding  #lifestyle  #nutritionfix  #nutritionhelp  #instagood  #picoftheday  #meat  #beef  #steak  #instafood  #nutrition #fit #fitness #fatburner  #fatlossjourney  #weightlossjourney  #healthy #eatclean  #IIFYM  #flexibledieting  #fitnessmotivation  #aesthetic  #dedication  #instagram  #losefat  #loseweigh

ranel πŸ’Š (@ranel_romel)


Both of these are 4 Oz , but notice the calories difference and the amount of fat ( 21 g vs 3 g !!!) . The amount of protein also is more in lean beef meat . Many people will think they are eating meat and it contains protein and that is all , since they didn't eat rice or bread so they will lose weight ❌ You must focus on small details , lamb meat (302 cals ) vs lean beef (162 cals ) - Most of the calories in beef lean meat are from protein βœ… 😊. - #gymtips #gymadvice #bodybuilding #lifestyle #nutritionfix #nutritionhelp #instagood #picoftheday #meat #beef #steak #instafood #nutrition #fit #fitness #fatburner #fatlossjourney #weightlossjourney #healthy #eatclean #IIFYM #flexibledieting #fitnessmotivation #aesthetic #dedication #instagram #losefat #loseweigh