Erykson Mendes Personal Training

Still not cutting, instead I’m over here trying to smash PBs 🥲 it’s going to be a fluffy summer 🙃 - little leg session, forgot to record the first two exercises but still valid

Coming up to 79.5kg just over 1kg added in the last 6 weeks. A bit more of a tan now that also helps with the aesthetics but overall feeling pretty lean but still want to gain a few more kgs before October even if that means increasing body fat 🥹.

Diet - calories have been increase in the last 2 weeks to 3800-4000 😫 mostly keeping it as clean as possible 6 days of the week.

Training - still have another week or two of strength training. A few pains and aches on my wrists other joints are starting to appear so a change of program soon is a must to help with recovery.

Locked in 🔐💫💪

🥗🍖🍗🍲🍣🍑🍌🍊🍎🍓🍍🥑🥒🥚🍋🌽🍉🥕🍯🥦🍅🧀🍇🥜🥩🍏🍐🍋‍🟩🍄‍🟫🫐🫚🥬🫛🥭🫑🧂🍠🥝🌶️🫒🧄🥫🧈🫘🥥
1. Avocado - Heart Health: High in monounsaturated fats, particularly oleic acid, which can reduce inflammation and support heart health.
- Rich in Nutrients: Contains potassium, which helps regulate blood pressure, and fiber, which aids digestion.
- Antioxidants: Packed with vitamins C, E, and K, which support overall health and protect against oxidative stress.
2. Ginger- Anti-inflammatory: Contains bioactive compounds like gingerol, which have powerful anti-inflammatory and antioxidant effects.
- Digestive Health: Helps alleviate nausea, indigestion, and can soothe an upset stomach.
- Immune Support: Has antimicrobial properties that can help boost the immune system.
3. Eggs- High-Quality Protein: Contain all nine essential amino acids, making them a complete protein source.
- Brain Health: Rich in choline, which is essential for brain health and function.
- Eye Health: Contains lutein and zeaxanthin, antioxidants that protect the eyes from age-related damage 4. Banana- Energy Boost: High in natural sugars (glucose, fructose, and sucrose) and fiber, providing a quick and sustained energy source.- Heart Health: Rich in potassium, which helps regulate heart function and blood pressure.- Digestive Health: The fiber content promotes healthy digestion and can help prevent constipation.
5. Blueberries- Antioxidant Powerhouse: High in antioxidants like anthocyanins, which protect cells from oxidative damage.- Brain Health: May improve memory and cognitive function due to their high antioxidant content.- Heart Health: Can lower blood pressure and reduce LDL cholesterol, supporting overall cardiovascular health.
6. Ground Cinnamon- Blood Sugar Control: Helps lower blood sugar levels and improve insulin sensitivity.- Anti-inflammatory: Contains compounds that reduce inflammation throughout the body.- Antioxidant Properties: Rich in antioxidants that protect against free radical damage.

Check comment section for the rest: 📝

Stop criticising yourself and telling yourself it’s too late or your not good enough 💫💪

Lock on to your life goals and ambitions and believe in yourself 🫶

The Best Time To Plant A Tree Was 20 Years Ago.
The Second Best Time Is Now. You Are Always One Decision Away From A Total Different Life But Only You Can Make That Change 💫🔐💪🙏

Wanted to show you guys these lovely plants 🪴 we have in our staff room at work. So pretty and colourful jks😅🤣🙊🥰

Haha on a real note it’s amazing what some good lighting can do 😩😅 bring on the few days of Summer we getting this year before I dive in to a dirty bulk because of this depressing weather🤦‍♂️🥲