MoZaki Fitness Nerds

24/07/2021

🍔 🤤 It’s cheat meal time 🍔 🤤
🛑 check last pic to understand the whole idea💡
👉Most of time my diet is 80% CLEAN.
👉However it wasn’t on point past 2 month
👉Now it’s been 90% CLEAN for 2 weeks therefore I’m throwing in the meal
🛑 BUT I’m keeping this within my weekly caloric goal to stick to leaning out plan.

I’ll keep monitoring weight and pic progress and I’ll tune accordingly.
The Master piece burger 🍔
Butcher’s juicy Lucy burger 🍔
🍟 only quarter of this fries plate
Enjoy your diet 😋
What’s your favorite cheat meal?

24/06/2021

29/04/2021

🥩How much protein 🥩do you need to ingest per day while dieting to prevent muscle loss? Dieting reduces fat storage, of course, but it also robs you muscle unless you keep protein intake high. Yeah, everybody knows that. Sort of.

Unfortunately, few people really think about it seriously. The end fate of most dieters is an unacceptable amount of muscle loss. Rather than looking better, dieters often end up looking like slightly smaller, still blobby versions of their fat selves. The truth is you need to eat even more protein during dieting than you do to build muscle.
British scientists recruited 20 bodybuilders between the ages of 18 and 40 to figure out just how much protein dieters need. All subjects were put on diets where they consumed 40% fewer calories than they normally burned each day. To accomplish this, the first group just ate less of what they normally ate. Proportionately, their protein intake fell to about 1 gram per kilogram per day. The second group substituted protein shakes for carbs and fats and increased their daily protein intake to 2.3 grams per kilogram (about 207 grams for our hypothetical 200-pound lifter).
The group that ate 2.3 grams of protein per kilogram lost hardly any muscle mass; virtually all of their weight loss was comprised of fat.
The lower protein group, however, lost virtually equal amounts of fat and muscle. And while the low-protein diet reduced dieter's levels of free testosterone by 26%, the high-protein group only experienced a 7% reduction.
Here's what that 2.3 grams of protein per kilogram would look like, converted to pounds, for various body weights:
• A 150-pound dieter would need to eat roughly 156 grams of protein per day to maintain muscle.
• A 175-pound dieter: 184g
• A 200-pound dieter: 209g
Clearly, preserving muscle mass during a diet is a much more daunting (and much more important) task than most of us realized.
#

21/03/2021

💪 340 calories post workout 🤩 with sugar free syrup
✔️[SAVE|SHARE|COMMENT|TAG A FRIEND]
💯 TURN ON POST NOTIFICATIONS!

Nutrition facts :
32 grams protein
46 grams carbs
2 grams fat

I know what you are thinking 🤔 of
Yes you can eat cereals and be healthy it’s all about how much you eat and keeping your daily sugar intake within acceptable range.

Follow for for real life fitness experience content and diet hacks that works that will help you skyrocket your results in the gym🚀

10/03/2021

⚠️💊Supplements aren’t mandatory read👇
✔️[SAVE|SHARE|COMMENT|TAG A FRIEND]
💯 TURN ON POST NOTIFICATIONS!

To be honest you don't need any of them. Supplemens are called "Supplements" because they are supplemental.

Focus on doing everything right in the first place (training, nutrition, recovery) then you can think of adding supplements to your daily routine.

Myself I am just taking protein powder at the moment and creatine, because I find it hard to reach my desired protein target otherwise.

A lot of people are taking supplements because they think that they will help them with their results although they don't have the right fitness habits in the first place. In this case supplements are a total waste of cash💩

Engage with this post (Like, Comment, Share, Save) if it provided you with some value!🔥

Follow for for real life fitness experience content that will help you skyrocket your results in the gym🚀

30/01/2021

🚦I depends on muscle recovery Speed👇
✔️[SAVE|SHARE|COMMENT|TAG A FRIEND]
💯 TURN ON POST NOTIFICATIONS!

How many times you trained Muscle group ?
Comment below

1. Different muscles have different recovery times.
2. The length of the SRA (Stimulus, Recovery, Adaptation)curve is based on numerous factors. These include the size of the muscle, its structure, function, fiber type ratio, and the damage caused by training it.
3. Exercises that place a big stretch on a muscle cause more damage. This extends the muscle's SRA curve.
4. Range of motion (ROM) also plays a role. Exercises with a greater ROM cause greater systemic fatigue.

Frequency is an important training variable, but the question shouldn't be, "How many days a week should I train?" Instead it should be, "How many days per week should I train each muscle group?" 👆check info graphic👆👆 This split would deliver an optimal training frequency for most people: * Day 1: Upper body and calves
* Day 2: Legs
* Day 3: Back, biceps, rear and lateral delts
* Day 4: Chest, triceps, calves, rear and lateral delts
* Day 5: Legs and biceps
* Day 6: Back, biceps, triceps, rear and lateral delts
* Day 7: Off

Note: On day 1, train back, chest, shoulders, biceps, and triceps. Leg days include the quads, hamstrings, glutes, and calves.

If you find that a 1x/week training split or something other than what was discussed is more enjoyable for you and is something you’ll be more consistent with, then that’s what I’d stick with.
But overall, for the majority, sticking to the higher frequency would likely be the best approach specially if you are natural lifter.
And if you’re looking for an all-in-one program that takes all the research behind training into account.

tag 🏷 me at in your next workout.
———-

22/01/2021

Which Choice Will You Make?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️[SAVE|SHARE|COMMENT|TAG A FRIEND]
💯 TURN ON POST NOTIFICATIONS! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
When trying to lose fat there are many ways you can go about it. At the end of the day the strategy that will give you results is the one you can adhere to and be consistent with.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
To lose fat you MUST be in a calorie deficit. Purely dieting or combining a diet and training program will help you create that deficit.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Dieting - Here you will make better food choices and control your calorie intake so that you are in a deficit. For those who may want to lose weight, look slimmer, fit into new clothes and be a healthier individual, this may suffice. This approach leads to lose in fat, water and muscle. Additionally, this may be the first stage of one’s fitness journey.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Dieting and Resistance Training - Here you will consistently train 3-4x per week and make better food choices, for most this is ideal. The combination of the two allows you to build/ preserve your muscle and you will look your best.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
At the end of the day, it’s up to the individual and their goals. I personally advocate the diet and training combination when trying to lose fat because it does give amazing results when properly programmed and implemented.
__________
By
➖

                             
                 

15/01/2021

🚨 Do you eat every time you see food ?🚨
1st of all:
- keep tempting food out of your sight
- Keep your self busy
- Then 👇👇
Learn how to trust yourself by asking yourself the important questions:⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Am I hungry?⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️How hungry?⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️What do I want to eat?⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Would I feel disgusting after eating it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Can I wait another 30 minutes before eating?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Through this, you will begin to trust that it’s not an emergency situation that needs to be extinguished RIGHT NOW.⠀⠀⠀⠀

🛑which of the these☝️tips you are going to apply
___________________________________
⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️
➖➖➖➖➖➖➖➖➖➖
📲| SAVE THE POST
🔔| TURN ON NOTIFICATIONS
👥| TAG YOUR FRIEND 
➖➖➖➖➖➖➖➖➖➖
👉Follow 👈

10/01/2021

🤔Do you know the difference between them?
🔍Do you focus on compound movements?🔍
🛑stop doing endless isolation exercise🛑
🛑 focus on compound movements 1st 🛑
🔥Check below examples 💪

Best chest compound exercises:
✅Barbell bench press
✅Inclined dips
✅Wide grip push-ups
Best back compound exercises:
✅Deadlift
✅Barbell dead rows
✅Pull-ups
Best leg compound exercises:
✅Barbell back squat
✅Leg press
✅Bulgarian split squat
Best bicep compound exercises:
✅Close grip chin-ups
✅Plank position hammer curls
✅Inverted rows
Best shoulder compound exercises
✅Standing military press
✅Arnold press
✅Rear delt rows
Best compound exercises for triceps
✅Diamond push-ups
✅Dips
✅Close grip bench press
-
Best chest isolation exercises:
✅ Seated cable chest flyes
✅ Dumbbell incline bench flyes
✅ Pec deck machine
Best back isolation exercises:
✅ Cable stiff-arm pulldown
Best leg isolation exercises:
✅ Hamstring curls
✅ Leg extensions
✅ Weighted calf raises
Best bicep isolation exercises:
✅ One Arm Preacher Curls
✅ Concentration curls
✅ Standing barbell curls
Best shoulder isolation exercises:
✅ Standing dumbbell lateral raises
✅ Reverse Pec deck flyes
✅ One-arm front cable raise
Best triceps isolation exercises:
✅ Lying triceps extensions
✅ Cable push down
✅ Decline dumbbell tricep extensions
⁣
___________________________________
⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️
➖➖➖➖➖➖➖➖➖➖
📲| SAVE THE POST
🔔| TURN ON NOTIFICATIONS
👥| TAG YOUR FRIEND 
➖➖➖➖➖➖➖➖➖➖
👉Follow 👈
➖➖➖➖➖➖➖➖➖➖
Author:

09/01/2021

🤔What’s you favorite calorie dense meal (junk food) that you can’t stop eating?🤔
You can enjoy them later when you get closer to your goal I’ll show you how later 😊
I do enjoy them.
✂️ You’ll cut incredible amount of calories ✂️.
To start and
To make it simple avoid chips, soda, cookies, candy, breakfast cereals, bars, French fries, burgers, pizza, calorie dense bakery, and all other high-calorie, low-nutrient foods that people often eat multiple times per day. These are processed foods and for many, are the primary source of calories.

When it comes to protein eat more lean beef, chicken, fish.
Eat more fibers
Want more more bite sized tips ?
Interest in training intensity series?
Any other useful training & series you need ?
___________________________________
⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️
➖➖➖➖➖➖➖➖➖➖
📲| SAVE THE POST
🔔| TURN ON NOTIFICATIONS
👥| TAG YOUR FRIEND 
➖➖➖➖➖➖➖➖➖➖
👉Follow 👈
➖➖➖➖➖➖➖➖➖➖
Author:

06/01/2021

🛑caloric deficit is the only way 🛑
Stop wasting your time and money 💴 on useless products
___________________________________
⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️
➖➖➖➖➖➖➖➖➖➖
📲| SAVE THE POST
🔔| TURN ON NOTIFICATIONS
👥| TAG YOUR FRIEND 
➖➖➖➖➖➖➖➖➖➖
👉Follow 👈
➖➖➖➖➖➖➖➖➖➖
Author:

05/01/2021

1️⃣st Tip simple ways to start fat loss series👌
Not much to read it’s a bite sized tips series 😉
1st tip eat foods that has less calorie density:

1.Fruits
2. Lean meats
3. Low-fat dairy products
4. Vegetables (especially leafy greens)
5. etc.

Want more more bite sized tips ?
Interest in training intensity series?
Any other useful training & series you need ?
___________________________________
⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️
➖➖➖➖➖➖➖➖➖➖
📲| SAVE THE POST
🔔| TURN ON NOTIFICATIONS
👥| TAG YOUR FRIEND 
➖➖➖➖➖➖➖➖➖➖
👉Follow 👈
➖➖➖➖➖➖➖➖➖➖
Author:


----------------------
 


-----------------