Stefan Bodegrajac || Online Fat Loss Coach(@stefan_agcoaching) 인스타그램 상세 프로필 분석: 팔로워 196,054, 참여율 1.46%

How to lose body fat & gain muscle at the same time👇 T has been working 1-1 with @stefan_agcoaching to nail this goal—overcoming the struggle of not knowing what to eat, how much to eat, or how to maintain results… Here’s what makes this work:

1️⃣ Calories set right
2️⃣ Protein target nailed
3️⃣ Smart training
4️⃣ Proper recovery No “magic program”! No shortcuts! Just a smart, consistent approach with the right accountability 👌 T is a golden client and an absolute work horse, she does a combo of weights & cardio because she enjoys both, and it’s also ideal for this goal which just made progress even better 🥳 Don’t be fooled or overwhelmed by the noise online, you can build muscle and get leaner at the same time if your approach is set up properly, you’re consistent over the weeks and months and your expectations are in the right spot❗️ If you want to lose fat & build muscle at the same time like T, apply via the website in my bio 🤝

19.5kg Down!! 🥳 Over the last few months Nikita has worked 1-1 with @stefan_agcoaching not only making amazing results physically but mentally 🧠 We started in a position where she wasn’t used to weight training or tracking calories and monitoring food intake Over these last few months Nikita’s not only developed the skill to self monitor calorie intake and follow a meal plan she enjoys, but also consistently smashing her training sessions and being as active as possible 🏋️‍♀️ This journey was an amazing one in terms of results but the biggest highlight of all was building a brand-new lifestyle that she’s now able to sustain and maintain throughout the rest of her life 🙌

Insane work team!! 👌

11kg Down In 12 Weeks! 👌 @tombell28 absolutely SMASHED his fat loss phase and is now set up to perfectly transition into his lean gain phase 🥳 Tom’s what we like to call “a golden client” He checks in every week 🫡 Nails 100% of his plans ✅ Was lifting 4-5x per week 🏋️ All whilst doing Fifo… 0 excuses!! He still enjoyed the process, went out for a few social events along the way and just asked for advice and made smart choices at those events! Guided by the man @stefan_agcoaching the lads couldn’t have nailed that better 🤌

This is where most people get it completely wrong… 🫠 You can easily eat 600+ calories on snacks or ingredients like this and still be starving 20 minutes later. No volume, low protein and it barely even touches the sides. - 30g Kewpie Mayo - 30ml Olive Oil - 40g Medjool Dates - 30g Nutty Granola Meanwhile, I made a meal that’s half the calories and way more filling! More volume, higher protein and actually feels like a proper meal instead of just picking at food all day. That’s the difference when you start being a bit more intentional with your choices. Same goal but a completely different outcome. I’ll show you exactly what I made and how to put it together in tomorrow’s video. If you’ve ever felt like you’re eating “not that much” but still constantly hungry, this is probably why Follow along so you don’t miss tomorrow’s recipe 😏

Easy High Protein Pasta Bake 🍝🔥 This is one of those set it and forget it meal prep recipes. Perfect for busy weeks when you want comfort food that still fits your goals! Per serve: 557 cals | 57g protein | 54g carbs | 11g fat Ingredients (makes 4 serves): • Protein penne pasta 300g (dry) • Lean beef mince 400g • Eatlean cheese 150g • Spinach 40g • Zucchini 150g • Carrots 150g • Creamy mozzarella pasta bake sauce 450g Don’t forget 100ml of reduced salt chicken stock Mix everything together, top with cheese and bake at 200°Celsius for 40 minutes until golden and bubbling. Macro Magic approved so make sure to save this for your next meal prep!

High Protein Blueberry Chia Breakfast Bowl 🫐🔥 Didn’t expect something this simple to be this good but the combo of creamy yogurt, chia and blueberries just works. Thick, filling and actually keeps you full for hours so it’s perfect when you want something easy that still hits your macros. Ingredients • 150g blueberries • 50g chia seeds • 120g high protein Greek yogurt • 20g sugar free maple syrup • 80ml extra light milk Mix everything together and let it sit (or leave overnight) to thicken Macros (whole bowl) 413 calories 30g protein | 17g fat | 54g carbs @jessespt Macro Magic approved most definitely🔥

3 ingredients choc peanut butter bites might be the easiest dessert I’ve ever made! What I used (12 serves): 130g Apple purée 100g PB2 powdered peanut butter 70g dark chocolate 70% Then simply mix, shape, chill and done. It made 12 bites and each one comes in at roughly 76 calories with 4g protein | 3g fat | 6g carbs Perfect for when you want something sweet without blowing your calories. Save this one for later because you’ll 100% be making it again as it’s Macro Magic approved all the way @healthyu_dietitian 🔥

These came out way better than I expected… 👀 Protein Cheesy Egg Bake Bites! I was just trying to make a quick protein snack, nothing crazy but straight out of the oven these were soft, cheesy, packed with flavour and actually something you’d look forward to eating Perfect for meal prep, quick breakfasts or just having something ready to grab when you’re busy. Ingredients • 12 Whole Eggs • 150g Non Fat Ricotta (cottage cheese works too) • 60g Light Cheddar • 80g Reduced Fat Bacon • 10g Cornstarch • 5g Chives • Pepper to taste Mix everything together, pour into a tray or muffin moulds and bake for 20–30 minutes at 150°C (300°F) depending how you like them. Macros (per bite) 104 calories 10g protein | 6g fat | 2g carbs Makes 12 bites, so you’re sorted for the week. Simple, high protein and easy to keep on repeat but most importantly Macro Magic approved @jose.elcook 😎

Protein cloud but does it really taste that good? 👀 Ingredients 410g Natural light Greek yoghurt (use vanilla for extra sweetness) 5 Whole eggs 30g Cornflour or Cornstarch 30g Sugar free caramel topping Optional - 30g stevia or 0cal sweetener Macros Whole recipe: 661 cals | 66g P | 23g F | 46g C Per serve (8 slices): 83 cals | 8.3g P | 2.9g F | 5.7g C Mine was perfect at 45 minutes but every oven is different, so keep an eye on it at 200 degrees! Note - protein ratio will change slightly depending on the type of ingredient you use 👌🏽 Save it, try it and tweak it to your own macros because this is Macro Magic all the way @thejosephabell 🔥

I don’t say this lightly… but this might actually be the best cheesecake recipe I’ve made to date 😳🔥 It low calorie, easy to make and somehow tastes like the real thing. Once it set in the fridge and I had that first bite the creamy, smooth, slightly sweet texture just hit me all at once… yeah this one is dangerous. Ingredients Cheesecake mix: • 160g cottage cheese • 100g low fat cream cheese • 1 egg • Juice of 1/2 lemon • 30g 0 cal sweetener • 10ml vanilla extract • Pinch of salt Base: • 40g blended oats • 15g light butter (melted) • 20g stevia (brown or white) • 1/4 tsp cinnamon • Pinch of salt Press the base down, pour the mixture over the top and bake at 180°C (no fan) for 30–40 minutes, then let it cool completely and place in the fridge for a few hours to fully set. Optional - I added 40g sugar free strawberry syrup and 15g shredded coconut. Feel free to add any toppings you prefer! Macros (per serve – makes 3) 165 calories 13g protein 17g carbs 13g fat Honestly better than a lot of store bought desserts! This one is 100% Macro Magic approved @panaceapalm🔥🔥

I keep coming back to this one… it’s just too easy and too good 😮‍💨 This cucumber salad is one of those meals that looks simple, but once you mix everything together… it just hits. Crunchy, fresh, a little salty, a little sweet and the prawns take it to another level. Ingredients (what I used) • 300g cucumber • 150g cooked prawns • 40g 99% fat free mayo • 10ml Splash light soy sauce • 20g Honey sriracha sauce • 10ml Rice wine vinegar • 50g onion • 1tsp Sprinkle sesame seeds • 1tsp MSG Mix it all together (yes, you can shake it in a container just give it a minute 😏) Macros (whole bowl) 304 calories 42g protein | 2g fat | 35g carbs Super low calorie, high volume and perfect when you want something that actually fills you up without blowing your macros an the best part is you can customise this however you want depending on your taste. This one is Macro Magic approved @logansfewd 🔥

Protein pesto pasta salad = unlocked 😎 Super easy, super filling and elite for meal prep or a fresh lunch on a busy day! Ingredients I used: 150g Greek yogurt (for the creamy base) 20g Pesto 50g Spinach 30g Onion 100g Cherry tomatoes 50g High protein pasta (raw weight) 80g Peri peri diced chicken Mix it all together and thank yourself later. This is one of those meals that keeps you full and hits the craving. For only 444 calories with 50g of protein, 8g of fat and 45g of carbs you nailed this @jessespt 100% Macro Magic ⭐️