Charming Sophie showed subscribers a sports figure

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Sophie fitness model from the Netherlands. The girl has been professionally engaged in sports for many years, loves strength training and cooperates with many advertising brands. Sophie is a well-known girl in Instagram, 130,000 users are subscribed to her profile. The model has a beautiful sports figure, shares tips with nutritionists and nutrition tips. The other day the phytonite again published several new pictures.

Let’s chat a bit about how following a plant-based diet is going so far!!☺️🌱 Received some questions about getting protein in & it is definitely more challenging, but I’ll for sure make a video sharing my best tips!💪 - Overall, I’ve been feeling really good & energized! But today, I got more and more bloated (I think because of some vegan ‘meat’ replacer I had this morning & afternoon *I took this picture this morning before it started🤗). I’ve been taking some simple measures to reduce the bloating which helped luckily! So my game plan is to not have the ‘meat’ replacer tomorrow and see if that helps☺️ - ALSO I always paid attention to macros and nutritional labels but I never realised how many products actually contain animal-based products!🤔 Even some containers with kidney beans! I had no idea. So now I’m soaking dry kidney beans myself😋 Oh and black coffee isn’t as bad as I thought🙆‍♀️

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SUPPLEMENTS 101💪 - CREATINE (monohydrate!): can help with increasing your muscle strength and endurance in the gym as it helps muscle cells process energy🏋️‍♀️ Standard daily dose: 5 grams. Do you need to cycle in order for it to be effective?🤔 Not necessary, benefits can appear slightly faster, but the results normalize after a few weeks🤗 - PROTEIN POWDER: there is a difference between plant-based and animal-based protein powders, casein or whey, whey concentrate & whey isolate. What to take?👀 Depends on your diet and fitness goals!😉 - Currently editing my supplements video where I talk in depth about different supplements!😄 It should be up later today, make sure to SUBSCRIBE to my channel if you don’t want to miss it🙏 Link in bio!❤️ @gainsbybrains

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HOW MY DIET CHANGES when I’m going from a BULK to a CUT🤗👇 - Bulking is the process of eating in a caloric surplus (more calories than your body needs to maintain its current state) in order to optimally build muscle mass💪 - Cutting is the process of eating in a caloric deficit (less calories than your body needs to maintain its current state) in order to decrease your body fat percentage📉 - Besides increasing/decreasing my portion sizes, I also switch some caloric dense products for less caloric dense options (instead of banana, I’ll eat more berries 🍇 and instead of rice, I’ll eat potato more often🍠). Next to that, I’ll make more of an effort to make extra voluminous meals whenever I’m cutting (by adding low caloric foods as zucchini, lettuce or cucumber) as this helps me with feeling satiated☺️ - Small changes like these can make a really big difference!👏

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DIET UPDATE✨ - Just had a new low weigh-in this morning, so I thought that it was about time to update you on how my diet is going!🤗 I’ve been hitting my macros on a regular basis, with almost all of my meals consisting of wholesome and nutritious foods🥑 I have been feeling really good and energized (despite being in a caloric deficit)!☺️ Hitting your macros is one thing, but the food items you choose to hit your macros with can make such a difference in how you feel!💪 - Besides cardio, I also make an effort in staying active on a regular basis (see my previous post) and that helped me with staying on track (especially abroad)!🌞 - For now, still continuing at this pace! And might implement carb cycling later on, depending on my progress!👏💕

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YOUR MINDSET towards a diet is essential. When you want to do everything perfect, you might lose flexibility, which - in turn - will make it harder to sustain your diet for a longer period!💪 - When you are flexible, you know that it is okay if something goes different than expected😊 If you eat something that does not fit into your diet, that does not mean that you should just give up on dieting that day (or that month😜) & feel bad about it. It isn’t all or nothing, make sure that you set realistic goals and constantly try to better yourself👏 - That is why I track my macros (if it fits your macros)🤗 This flexible approach to dieting allows me to work towards my goals while enjoying food + life, making it easier to sustain & maintain my diet!☺️💕 - 🌸// Outfit: @gymshark

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🍩 IIFYM (If It Fits Your Macros) & Cheat Meals (or in some cases cheat days or even cheat weeks🙊)👇 - IIFYM is a flexible approach to dieting. You have daily macro (carbohydrates, protein and fat) targets that you need to hit, but it is up to you with what food items you want to reach your goals☺️ This is also why if it fits your macros doesn’t necessarily mean that your diet is healthy, as you can hit your macro targets with less healthier options!😉 - With IIFYM there is no reason to have cheat meals/days👌 IF you can fit the foods you crave into your daily macro targets, you can eat it. And this is exactly why I enjoy IIFYM!🙌 Makes sticking to your diet (whether this is for bulking, cutting or maintaining) a lot easier😄 - Need any guidance? I offer customized programs on my website: gainsbybrains.com💪💕 - OUTFIT🌟: @gymshark @gymsharkwomen #fitspo #iifym #gymsharkwomen #gymshark #gymmotivation

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