Cathy Ruiz - Fitness & Nutrition Coach on Instagram: "Comment “PLAN” to get the full details with portions for a day of 1500 Calories with 130g Protein and 30g of fiber. Make adjustments based off your individual needs and goals, not everyone will thrive off of 1500 calories this is just a general guide ❗️❗️ BY THE WAY 👀 I’m hosting a free masterclass👇 MONDAY 11/24 at 7PM EST. If you are a woman and you want to learn the exact strategies I teach my clients that help them lose 5-10lbs in 30days

Brandon Johnson | Online Fitness Coach on Instagram: "Saves this to get your protein intake up and help lose fat🔥 1g of protein per pound of a healthy lean body weight is ideal from a fitness nutrition standpoint. Not only is protein going to help you maintain and build muscle, but also manage hunger cravings from it being very satiating and leaving you feeling full🙏🏼. A great approach to get your protein in throughout the day is to just take your protein goal and divide it by however many me

Gym | Fitness | Nutrition on Instagram: "Save this for later 👇🏻 Fat loss isn’t magic - it’s math. 1 kg of fat = 7000 calories. So if you want to lose 1kg per week, that’s a 7,000 calorie deficit. Here’s how it adds up: 1️⃣Cardio Burn ~100 calories a day → 700 calories a week. 2️⃣Steps 10,000 steps ~ 500 calories. 3️⃣Weight Training Each workout burns ~300 calories (plus builds muscle) 4 sessions a week = 1,200 calories. 4️⃣Diet The most important piece. If your target is 7,000 calories a week

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