Stefan Bodegrajac(@stefan_agcoaching) 인스타그램 상세 프로필 분석: 팔로워 220,273, 참여율 0.39%

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 🤌

These 2 ingredient cookies had no business turning out this good 😮‍💨🍪 Crispy edges, soft in the middle and topped with melted chocolate that sets perfectly after the fridge Ingredients (my adjusted version) • 200g banana • 70g desiccated coconut • 20g dark chocolate (optional) How to make them 1. Mash the bananas until smooth 2. Mix through the coconut 3. Roll into 8 cookies and flatten slightly 4. Bake or air fry at 200 celsius for 15 minutes until golden 5. Let cool for 10 mins, drizzle melted chocolate over the top and enjoy Macros (per cookie) 96 calories 1g protein | 7g fat | 7g carbs The original recipe used way more coconut + choc chips but I adjusted it to better fit my own calories and macros while still keeping that sweet cookie hit 🍫 Simple ingredients. Minimal effort. Elite snack. Macro Magic approved all the way @feelgoodfoodie 😎✅ Follow for more easy low calorie recipes that still taste unreal!

2 ingredients and somehow this turns into a tortilla?! 👀🔥 High Protein Spinach Wrap (No Flour Needed) Ingredients (1 wrap) • 40g spinach • 2 whole eggs Method 1. Blend spinach + eggs until smooth 2. Pour into a non stick pan on low to medium heat 3. Cook like a thin omelette (flip once set) 4. Let it cool slightly → it firms up into a wrap Macros 135 calories Protein: 12g | Carbs: 2g | Fat: 9g For the calories and macros, this is ridiculously good compared to store bought wraps Higher protein ✔️ Lower carb ✔️ No extra ingredients ✔️ Perfect for when you want to build a meal around something light but still filling. This feels illegal for how simple it is 😅 Macro Magic approved all the way @jamesbok 🌯🔥 Follow for more simple swaps that make dieting easier!

This combo sounds weird but it might be one of the best things I’ve made 👀🔥 Chilli Crisp Avocado Toast!! Ingredients • 1 slice sourdough bread • 1 egg • 10g chilli crisp oil • 80g cottage cheese • 15g honey (or hot honey 👀) • 60g avocado • 10g scallions (spring onion) Method 1. Add chilli crisp oil to a pan and fry your egg 2. Toast your sourdough 3. Spread cottage cheese on the toast 4. Drizzle honey (or hot honey) 5. Add avocado 6. Top with crispy chilli fried egg 7. Finish with scallions Macros 507 calories Protein: 24g | Carbs: 54g | Fat: 23g This is one of those meals where every bite just hits differently and I know the combo sounds questionable but trust me — this is elite 😅 You absolutely nailed this legend @overall.eats it’s Macro Magic approved all the way 🌶️🔥 Follow for more simple meals that actually taste insane!

I mean… it doesn’t get much better than this 😂😂 Hope you guys are having an amazing day! If you think part 1 was wild, just wait because part 2 is coming with even more chaos! Drop your funniest comment below and you might just hear it next! 👀😂🔥 #viral #song

This might be the easiest high protein pizza you’ll ever make… and it actually slaps 👀🍕🔥 Stuffed Crust Breakfast Pizza (Air Fryer Edition) Ingredients • 1 large low carb tortilla • 3 cheese sticks (for that stuffed crust 👀) • 1 egg • 20g spinach • 30g capsicum • 25g short cut bacon (chopped) Method 1. Fold cheese sticks into the edges of the tortilla to create your stuffed crust triangle 2. Secure with toothpicks 3. Add spinach, capsicum, bacon + crack egg in the middle 4. Air fry at 350°F (180°C) for 12-15 mins 5. Let it cool slightly then dig in Macros 459 calories Protein: 40g | Carbs: 26g | Fat: 26g I made a few tweaks to fit my own calories & macros but this is one of those recipes that feels like a cheat meal without actually being one 😅 Crispy edges Melty stuffed crust Runny egg in the middle This one stays on repeat because it’s 100% Macro Magic approved @ketosnackz 🫵🏽✅ Follow for more simple high protein recipes you’ll actually crave!

This meal literally lit up my nutrition tracker like a Christmas tree… 👀🤤 High Protein Veggie Bake! Ingredients (what I used) • 40g spinach • 100g broccoli + cauliflower • 100g red pepper (capsicum) • 3 medium eggs • 100g egg whites • 40g reduced fat feta • Salt, pepper (season to taste) Method 1. Add all veggies into an oven safe dish 2. Mix eggs with egg whites 3. Season well and pour over the veggies 4. Top with feta 5. Bake at 180°C for 25-30 mins 6. It’s ready when it puffs up and goes golden on top Macros 412 calories Protein: 41g | Carbs: 14g | Fat: 24g It’s filling, high protein and still tastes good cold If your meals don’t look like this at least sometimes… we need to talk 😂 @fillingmeals this is Macro Magic approved all the way legend! 🥦🔥 Follow for more meals that actually fuel your body AND taste good

This is one of those meal preps that just makes life easier… 👀🔥 High Protein Bagel Meal Prep (12 Serves) Ingredients (12 bagels) • 12 low calorie bagel thins • 12 eggs (seasoned with salt, pepper & garlic) • 240g light mozzarella cheese • 320g shortcut rindless bacon • Reduced sugar tomato sauce (or sauce of choice) Method 1. Slice and separate bagel thins 2. Fry eggs with salt, pepper & garlic 3. Cook bacon 4. Add egg onto bagel, top with cheese + bacon 5. Let the cheese melt, then finish with sauce Storage • 4 days in the fridge • Remaining 8 in the freezer • Reheat in the air fryer for best results 🔥 Macros (per bagel) 314 calories Protein: 22g | Carbs: 31g | Fat: 11g Whole batch: 3706 calories Protein: 255g | Carbs: 367g | Fat: 128g Quick breakfast Easy grab & go Actually tastes good reheated Macro Magic approved all the way 🥯🔥 Follow for more simple meal prep ideas you’ll actually stick to!

Ever feel guilty for slowing down… even when you know you need it? I spent a few days down south with family and if I’m honest, there’s always that little voice in the back of your head… “You should be doing more.” “Stay on track.” “Don’t fall behind.” Training. Tracking. Routine. It feels like you always have to be on point, here’s the reality… You’re not built to operate like that 24/7. Slowing down for a few days, switching off and being present that doesn’t take away from your progress. It supports it. Real results don’t come from being perfect every single day but they come from being consistent over time and knowing when to step back without guilt. So if things haven’t been “perfect” lately You didn’t fall off. You just lived a little. Enjoy the moments 🤍

This is your reminder that not every meal needs to be “perfect” sometimes simple just hits 👀🍝 One Pan Tagliatelle Pasta Prep! Ingredients (3 serves) • 200g tagliatelle pasta • 300g crushed tomatoes (with basil) • 100g fresh tomatoes • 40g spinach • 60g onion • 20g tomato paste • 1tsp garlic • 3g Italian seasoning • 5g chilli infused olive oil • 10g parmesan cheese • 250ml water Method 1. Add everything into one pan (yes… literally everything) 2. Pour in 250ml water and mix through 3. Bring to a simmer, cover with a lid 4. Let it cook for 20 minutes, stirring occasionally 5. Once the pasta is cooked and the sauce thickens top with parmesan and serve Macros per serve: 315 calories Protein: 12g | Carbs: 59g | Fat: 4g Whole recipe: 946 calories Protein: 37g | Carbs: 177g | Fat: 13g Not everything needs to be high protein, perfectly tracked or overly complicated. Sometimes you just need a one pan, no stress, hearty meal that still fits your calories and you can adjust this as you please. Add chicken, mince or use protein pasta if you want to bump the protein 👀 This is Macro Magic approved and thank you for an amazing recipe @dr.vegan 🫵🏽🔥 Follow for more simple meals you’ll actually stick to!