Elle🥗🎧
@starveelle
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18 €d+₩+ ུ۪ ❀ུ۪ health and wellness girlie❀ུ۪ ﾟ 🇪🇸 🇪🇸
Beausoleil, France
Joined October 2021
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|| Ortho girl’s guide on how to gain lean muscle mass without any fat ||
🧵 🪡 on the importance of weight training and protein intake for fat and weight loss 🥑
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TW bc || after one month of eating 2k+ cals and doing weightlifting
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I JUST GOT MY PERIOD BACK FOR THE FIRST TIME IN TWO YEARS!!! And I’m still at my lw so that means my body is getting used to being this skinny??? And my metabolism is increasing again despite being underweight
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My parents are genuinely worried cuz they see that I eat a shit ton of food but keep losing weight. Like babe it’s called volume eating and the thermic effect of protein 💅
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I haven’t eaten in days because of uni and I weighed myself this morning at 40kg wtf
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my personal diet / food rules
a 🧵🪡 for edtwt
edeetwt thinspo thinsp0 meansp0 allspo sweetspo ana ricecaketwt fatspo
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This girl is def anorexic there’s no fucking way she isn’t
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I’m gonna make a thread on how to gain muscle mass without gaining any fat!!
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If I had that body composition I’d literally never stop showing my body off
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@lalocalaflaca
Here it is!! And yesss it was super overwhelming at first cuz I had to eat lots of food and make time for exercise but it was so worth it!!
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what I eat on a weightlifting day || third pic is a yogurt bowl!!
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Imma post a thread of my workout and regimen + what I eat in a weightlifting day and what I eat in cardio/rest days!! (Def not today tho🥲)
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MY HIGH PROTEIN STAPLES:
⁃CHICKEN
⁃TURKEY HAM
⁃EGGS
⁃EGG WHITES
⁃GREEK YOG
⁃COTTAGE CHEESE
⁃CANNED TUNA
⁃SHRIMP, SEAFOOD
⁃BEEF
I literally eat these everyday lmfao.
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Shes such a big fitspo. She literally eats 2600 cals a day and looks like that bruh😭
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My favorite fat sources include: olive oil, avocado, all nuts, all seeds, salmon, french cheeses. I specially try to prioritize my omega 3’s as those are really important for you cognitive function and neurological health.
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@BURBERRYWINE
Hey!! I eat lots of egg, egg whites, turkey, chicken, tuna, salmon, and most importantly GREEK YOGURT!! I try to get at least 80g of protein everyday and make sure to include a protein source in every meal!!💗💗
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-If you follow a consistent, medium-intensity weightlifting routine and eat in a caloric deficit that PRIORITIZES protein intake, you’ll be able to achieve a toned look, a faster, healthier metabolism, and reduce food cravings.
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-For those scared of looking bulky. It’s really hard to achieve the “bulky look”, you’d have to be eating 3k+ calories a day and lifting SUPER heavy weights so it’s really unlikely.
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Like old me would’ve been so happy but now I want to gain muscle so I’ve been definitely losing muscle mass 😭😭
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⁃I used to ONLY do cardio (1 hour HIIT a day) and only eat around 200 cals a day (net cals) which resulted in a huge loss of muscle mass, a slowed metabolism, and constant binge urges. I knew my strategy wasn’t going to be sustainable (specially for a uni student like me).
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🫐WORKOUTS:
⁃I do weights 3x a week and only do cardio on my “rest days”. I love cardio, however, I no longer see cardio as the best method for weight loss. I solely do cardio because of it’s cardiovascular benefits and because i genuinely enjoy it.
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I literally never talk about how I fast 18+ hours everyday cuz it’s literally second nature to me
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🫐FOOD RULES
1.HEALTHY FATS🥑: I literally don’t care if I ate 300 cals worth of avocado or walnuts. Healthy fats are super important for your hormones, which in turn play a super important role in your metabolism and muscle growth.
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Okay but why didn’t anyone tell me that raw broccoli is delicious 😭
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Forever my goal. Someday I’ll get there (but with slightly thinner thighs)🙏🙏🙏🙏🙏🙏
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Best way to achieve your goals is not by envisioning yourself triumphing, but by imagining how miserable your life will be if you don’t achieve them
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🫐MUSCLE GAIN
⁃I know a lot of us may be scared of gaining muscle as it can result in increased body mass as well as result in a bulky look (I used to be scared too).
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This is so so true. Literally changed my entire perspective on life and productivity. I study like crazy cuz I know I deserve the best opportunities in my future + I deserve to be knowledgeable and intelligent
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2.PROTEIN: protein is without a doubt the most important macro. It makes you super full and has a really high thermic effect (you burn around 30% of the calories you ingested just by digesting the protein). And obviously, protein is the main macro for muscle synthesis and growth.
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🫐IMPORTANCE OF MUSCLE
⁃Building muscle is super helpful for weight loss as it results in a higher caloric expenditure (therefore you can eat more / lose more fat mass) as well as aid in your metabolic rate.
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🫐NUTRITION
⁃I’m currently prioritizing muscle growth so I’m not too frantic over my daily calories. I’d estimate that im eating around 1.5k-1.7k cals a day atm. However I do plan to cut in the future to lose even more fat (I’ll probably eat around 1k-1.2k cals a day).
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3. NO REFINED CARBS: I’m a huge ortho so I literally see sugar as the devil lmao. I have a long history of diabetes in my family so I hardly ever eat carbs, much less refined/simple carbs. I’ve really gotten used to eating whole foods and literally never crave sweets or pastries
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My increased muscle mass will help to burn that fat even faster which is why people usually bulk first and then cut.
⁃Regardless, I make sure to alway eat AT LEAST 100g of protein per day
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PRE-WORKOUT CARBS:
I always include a fruit carb source + a grain carb source as it optimizes energy.
⁃WHOLE WHEAT BREAD
⁃OATS
⁃WILD RICE
⁃BAGELS
⁃Literally any and all fruits lmao
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ALMOST FORGOT SLEEP!!!! SLEEP IS SUPER IMPORTANT FOR LITERALLY EVERYTHING. Fat loss, brain function, memory, muscle gain would all be impaired if you don't get enough sleep. I always aim for 8-9 hours of high quality sleep each night.
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