Keto Pancakes

my take on the @keto.connect keto macro pancakes made with chocolate whey and drizzled with walden farms chocolate sauce 🍫🍫🍫 #deathbychocolate 😂 - 504 calories 40g Fat 30g Protein 4g Carbs - #ketosis #foodporn #lchf #keto #ketodiet #ketogenic #ketopower #ketoaf #lowcarb #goodfood #highfat #healthyfat #yummy #banting #primal #fitfam #weightloss #food #yum #instafood #yummy #amazing #instagood #fresh #tasty #food #delish #foodgasm #shred

A post shared by @thefitpublican on Apr 9, 2017 at 11:45am PDT

Full recipe here from Keto Connect

Swolefie

flex face 😂 delts lookin joocy this morning - #pushpulllegs #bodybuilding #gains #instafit #motivation #fit #fitness #gymlife #flex #instafitness #gym #trainhard #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #sweat #fitstagram #fitspo #lift #heavy #gymselfie #gohardorgohome #joocy #delts

A post shared by @thefitpublican on Apr 3, 2017 at 10:00pm PDT

Post Workout Feast

Dat Keto power 💪🏻😎👍🏻 food 😍 poached eggs, smashed avocado and back bacon... so delish - 661 calories 35g protein 5g net carbs (13g fibre) 49g fat - #ketosis #foodporn #lchf #keto #ketodiet #ketogenic #ketopower #ketoaf #lowcarb #goodfood #highfat #healthyfat #yummy #banting #primal #fitfam #weightloss #food #yum #instafood #yummy #amazing #instagood #fresh #tasty #food #delish #foodgasm #shred #shreduary

A photo posted by @thefitpublican on Feb 5, 2017 at 4:27am PST

the western world's breakfast is really dessert

Misc 6th Weekly Challenge: Pull Ups

18 reps of pullups at 86.8kg (195lbs), felt strong af 💪🏻😎👍🏻 did it for the @bodybuildingcom misc weekly challenge - Full workout - 6th December Heavy Weight/Low Rep Pull Workout - Wide Grip Pullups 18,6,6 Mixed Grip Barbell Rows 110kg 4,3,3 Mixed Grip Barbell Shrug 140kg 6,6,6 Weighted Chin Ups +10kg 6,5,4 EZ Bar Bicep Curl 37.5kg 6,4,4 Dumbbell Row 50kg each 6,6,5 - #pushpulllegs #bodybuilding #gains #instafit #motivation #fit #fitness #gymlife #flex #instafitness #gym #trainhard #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #sweat #MiscF4F #fitstagram #fitspo #lift #heavy #pullups #bicepcurl #backday

A video posted by @thefitpublican on Dec 6, 2016 at 1:48am PST

My Post Workout Routine

I've really bumped up my strength gains since I locked down this post workout routine
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BCAA
Cereal and skim milk
50g WPC
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Important to use the 2 hour post workout window to flood your muscles with leucine and carbs to create an anabolic environment for muscle growth
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#nutrition #carbs #protein #postworkout #bcaa #beastmode #bodybuilding #shutupandsquat #gains #instafit #motivation #fit #fitness #gymlife #flex #instafitness #gym #trainhard #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #sweat #lifestyle #fitstagram

A video posted by @thefitpublican on Dec 3, 2016 at 11:47pm PST

New Deadlift PR

180kg Deads this morning 😳😳😎😎 3 reps
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Full workout
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30th November Heavy Weight/Low Rep Legs Workout
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Squats 120kg 3 110kg 4,4
Mixed Grip Deadlift 160kg 1 180kg 3*,2,2 *New PR
Leg Press 170kg (120kg in plates and 50kg "starting weight") 7,5,7
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Very low volume today but boy oh boy what a session Squats felts strong as hell and then monstered my 4 sets of dead lifts
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#beastmode #PPL #heavy #legday #squats #deadlift #pushpulllegs #bodybuilding #shutupandsquat #gains #instafit #motivation #fit #fitness #gymlife #flex #instafitness #gym #trainhard #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #sweat #fitstagram

A video posted by @thefitpublican on Nov 30, 2016 at 1:48am PST