Evana Christopher

Thursday off szn check in 👙☁️
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Just trying to learn how to fly 💪🏼🪽🦋🦅🐝

if I left you on read here's why 🌵🏜️

Summer ready 🍒💌♥️

"Omg what are you doing differently?? Your glutes look so good"

"But wait... what happened to your abs?? Before was better."

Mm. Yin and Yang baby.
"There cannot be a shadow without light."

Personally I like the cut better. But there's pros and cons to both. So... What's the difference between the cut and the bulk?

Well it's *not* effort, dedication, or hard work. Both are equally challenging and require the same level of discipline.

🥙 Nutrition:
- 🫛 Cutting Phase: calorie deficit. while prioritizing protein intake to preserve muscle mass.
- 🍑 Gaining Phase: calorie surplus. Emphasizing the proper use of carbs and fats to support training performance, hormone function, and muscle recovery.

🏋🏼‍♀️Training: Your weightlifting program remains relatively consistent regardless of whether you're in a dieting or growing phase. Training should always strive to maximize effort, continue to progressively overload (even though it will stall while cutting), and you don't need to do "high reps" to "tone" while in a dieting phase.

🏃🏼‍♀️💨 Movement & Cardio:
- 🫛 Dieting Phase: Daily movement and cardio are crucial for maximizing calorie expenditure, aiding in fat loss. You need to move a lot more and at greater intensities.
- 🍑 Growing Phase: Movement can help mitigate fat gain during a surplus and support digestion, cardiovascular health, and overall well-being. BUT cardio should be much lower than when in a deficit. You should simply monitoring your overall daily movement and incorporate some low intensity cardio like incline walking, but nothing that will impact your strength and recovery in the gym.

✨If you need help navigating your goals, shoot me a DM or go to the link in my bio for coaching.

"Idk why I'm not growing" 😭
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➡️ Overeating on weekends + doing excessive cardio during the week to "make up" for it

➡️ Getting no sleep bc you're out with friends til 1am and need to wake up at 5am to hit the gym before work

➡️ "macro hacks" instead of nutrient dense meals -- aka drowning SF syrup and protein powder into every meal

➡️ only focusing on "not getting fat" instead of actually growing... 😗☕️

I always use this as a reference:
Why do you RARELY see pro athletes starving themselves or being scared of "getting fat"?

Bc they train HARD (like an athlete), eat foods that fuel them, take care of their health, and have passion for what they do.
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