BeFit by Derek

ISSA Nutritionist/ NPC Nationally Qualified Bodybuilder/ Team Smartbody Athlete Supplements go to Smartbodynow.com Code BEFIT4141 gets 20% off BeFitbyDerek.com fire nutrition plans

[befit-by-derek]

16.5 weeks out from #warriorgames. Hey lower back...GET WITH THE DAMN PROGRAM!!! @ryanhinton26 is calling the shots this season and we make progress every day. Lightweight division and thinking of classic physique if I can line these wheels out a little more. #thenewstandard #letsgochamp #classic #lightweight #teamLegacy #teamXfactor #XfactorAthlete @louisianalifters @rich_homie_shine1 @treycinq3 @fit_rick @bush_31 @bwelch_npchybrid @jimeeeey @xfactorsupps

[befit-by-derek]

Moving day pump. #vasular #newthings #veins #teamlegacy #calfpump #thinskin

[befit-by-derek]

Always a great feeling the day after a cheat day! Full body workouts are awesome with all of the added glycogen stores from the influx of calories....pumps are great. Slowly pulling in and defining, can't wait for that lower back of mine to tighten up and these abs to pop a little more, they are always late to the party. Coach @ryanhinton26 is doing a great job bringing me back into shape! #teamlegacy #legacyfitness #letsgochamp #operationvacationshred #noshow #abilliondaysout #npc #ifbb

[befit-by-derek]

You only get out what you put in. Going to the gym and simply moving weight around or manipulating equipment does not net you results. Get uncomfortable, be consistent and confident in your training, test yourself with every rep! I choose to color outside the lines, choose to be different! #teamlegacy #brickbybrick #bodybuilding #lightweight #operationvacationshred #trainhard #npc #ifbb #leanlife #newbeginings

[befit-by-derek]

First week with @ryanhinton26 at the wheel and we shaved 3lbs. off and managed to fill in a little bit. Fantastic energy and some better strength in my workouts following his plan. I have 5 more weeks of turning some knobs and #operationvacationshred will be done. I will be working with #MrUSA for the next 12 months so things should get pretty interesting! #brickbybrick #teamlegacy #bodybuilding #physique #npc #ifbb #gotaprocoachnow #leanlife #newbeginings

[befit-by-derek]

Been slacking for a couple weeks on cardio and eating all my meals....😔. I have 7 weeks to pull my 💩 together and get as presentable as possible for my vacation. I am pleased to say, however, that I started working with a new coach today, @ryanhinton26 IFBB pro, I've respected this man from the first day I met him. I cannot wait to see what we can do together. #lightweight #operationvacationshred #npc #ifbb #leanlife #alwayseating #fitdad #fitness #brickbybrick #bodybuilding

[befit-by-derek]

My typical breakfast is 2 cups egg whites and 1/2 cup oatmeal (depending on my training that day). Sometimes its scramble egg whites and cooked oatmeal, other I mix it and drink it. Today........I mixed it all with Truvia and cinnamon and microwaved it then topped it with Smuckers sugar free jam. Keep it simple and keep it clean. When people ask me how I can eat the same meals day after day I tell them simplicity is the key to consistency IMO. Egg whites, oats, chicken, jasmine rice, sweet potatoes and greens can be prepared countless ways to give you a different meal. If you are prepping meals with multiple protein sources and trying to create this complex menu it can get overwhelming and the effort needed for prep cam shut you down on its own! So find something you like that works and stick to it! #eatclean #macrosmatter #npc #ifbb #alwayseating #leanlife #healthy #preplife #tupplife

[befit-by-derek]

I love pancakes, even when I'm trying to lean out so I enjoy these friendly pancakes. 2/3 cup ground oatmeal (80g), 2 tbsp coconut flour, 2 tbsp baking powder, 2 tbsp unsweetened applesauce, 4 tbsp milk, 4 egg whites, cinnamon to taste, Truvia to taste or 1/2 cap vanilla extract. Macros: 60 carbs (12g fiber, 3 sugar, 48 net), 16 protein, 3.5 fat. I topped it with sugar free syrup and a scoop of whipped casein protein. #fitfam #fitness #pancakes #healthy #eatclean #training #macrosmatter #npc #ifbb #

[befit-by-derek]

Keto week one gone and I'm 3 pounds down. The next 24 hours are a 450 gram carb up starting with this, then complex carbs through the day ending with sushi tonight. All this flood of carbs is used to refill the glycogen stores in the liver and muscles as well as spiking the metabolism to keep it from stalling out. Full body depletion workout tomorrow followed up by another 8days of zero carbs 😕 #keepitseperated #lightweight #striations #gonebeshredded #operationvacationshred #fitness #lchf #keto #ckd #ketosis #fitfam #focused #dowhatittakes #brickbybrick #

[befit-by-derek]

I used to hate leg day, now I love it twice a week! Work what ya got! #legs #legday #littleguy #lightweight #keepitseperated #striations #gonebeshredded #operationvacationshred @xfactorsupps thanks for keeping my edge sharp with great products!

[befit-by-derek]

Ketosis diet is going great. 3 days zero carbs down and no real suffering yet. Morning cardio is a bit tougher and overall workout strength and endurance is about 85% but a strong mental focus goes a long way. 9 weeks till we hit San Jaun and Nassau so it's pure game face from on here out! @jimeeeey holla at ya boy! @xfactorsupps is keeping this train going. @darqesttanlc I need to get my tan on so I'm coming to see you tomorrow Mike if your going to be in. #gonebeshredded #operationvacationshred #fitfam #goals #leanlife #fitness #focus #brickbybrick #lightweight #littleguy

[befit-by-derek]

It's time to change things up a bit and kill the rest of this lingering fat. Ketosis is a great tool to have in your back pocket if you know how to run it. Playing around with it just isn't an option, low/no carbs and high fats! When I hit the beach I the Bahamas I'm gonna be diced! #lchf #keto #nocarblife #fit #leanlife #fitness #nutrition #bodybuilding #npc #ifbb #fitfam #gonebeshredded #goals #operationvacationshred

[befit-by-derek]

Not even sure what to comment on this one. Slowly getting leaner, I have always been fairly vascular but it get ridiculous when my body fat starts to drop and my carb load is lowered. Here's to getting diced for the wife! #lightweight #littleguy #mossbluff #xfactor #leanlife #shredded #npc #ifbb #gonebeshredded #brickbybrick #bodybuilding #focus #fit #fitfam #nutrition #veins #vascularAF #vascular @jimeeeey @rich_homie_shine1 @treycinq3 @xfactorsupps @bwelch_npchybrid @fit_rick @bush_31 @louisianalifters

[befit-by-derek]

Slowly, sloooowly coming in. Fell into a week of insomnia and didn't sleep much for three days so my cardio was neglected big time. I've always been told my arms were too big but now I think my delts have solved that problem. Prepping just to prep, I must be crazy! #driven #lightweight #ifbb #npc #fitdad #gonebeshredded #leanlife #xfactor #amilliondaysout #noshow

[befit-by-derek]

Sitting happily in the mid 160's. Your never finished but you slowly get closer. Small changes everyday make for a huge difference down the road. It's not about comparing yourself to others or trying to look perfect, it's all about creating the best you possible. You just have to keep grinding it out everyday, eating consistently and staying accountable in the gym and in life. #bodybuilding #fitness #driven #accountability #focus #brickbybrick #npc #amilliondaysout #leanlife #xfactor #goals #justdoyou @j_auzenne05 @jimeeeey @rich_homie_shine1 @treycinq3 @cchiasson1131 @fit_rick @bush_31 @louisianalifters @xfactorsupps (at Dynamic Dementions Moss Bluff)

[befit-by-derek]

[befit-by-derek]

BCAA's, What, When and Why...

If you are even remotely into fitness at any level you have, by now, heard of BCAA’s or Branched Chain Amino Acids. So what are they? Why would you want to take them? And when do you take them.

Let’s start with the WHAT. BCAA’s that you would most readily supplement with are Leucine, Valine and Isoleucine which are the in the backbone of the BCAA family and are found in the essential amino group, which means you have to get them from your diet or supplementation because your body cannot produce them. Amino acids are the building blocks of proteins and are a key component to the building/repair of tissues in the body, improved protein synthesis and increased performance. BCAA’s are anti-catabolic (prevent muscle breakdown) and are anabolic (promote muscle cell replication). When you supplement with BCAA’s you are essentially giving your body all the benefits of ingesting proteins without the calories or fats that come along with it. BCAA’s should be included in you supplement regimen regardless of your level of fitness.

Moving on to the WHY. As mentioned above BCAA’s play a key role in many reparative functions with the body. When you workout you put your body under stress with the micro damage you do to the muscle tissues and your body sees this as an injury. With proper BCAA supplementation your recovery time is greatly improved. Other added benefits are increased strength during training, reduction of fatigue onset, decreased muscle soreness and better protein synthesis and uptake by muscle cells. In short, properly using BCAA on a regular basis allows you to push harder in the gym and recover more efficiently.

WHEN? There is almost no bad time to supplement BCAA’s into your diet. Some times hold a greater value than others but a constant supply is never a bad thing. Out of all of the times you can take them PRE/ INTRA and POST workout times would stand out as these are the most acute times to needing BCAA’s. Other times would be right after waking up, just before bedtime and in between eating times. If you are a fairly muscular person you’ll want to use anywhere from 5-20 grams per serving and if you are on the lighter side you can get by with around 2-10 grams per serving (these vary depending on the brand you buy but are close).

So, if you are looking to maximize your gains and efforts in the gym and put your body on a faster track to a better look add in BCAA’s at the right times and keep on growing!!

Change comes only from Challenge.