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Svetlana Keller

@sparkling_life_by_svetlana

8 months ago

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Posted On: March 19th 2026, 01:39 pm

Liechtenstein 🇱🇮✨
2025
#Liechtenstein #VisitLiechtenstein #malbun

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Enough is enough

dressed up for a wknd 😚

I ran my last high school cross country race today as a Pioneer, and I can confidently say this sport has given me everything I’ve put into it and more. I love cross country because the effort, dedication, and hard work never go unnoticed. Being able to spend these years doing something I love alongside some of my best friends has made this experience so special. I’m beyond thankful for every race, every practice, every memory, and every person who has been part of this journey. This sport has taught me so much about myself, pushed me beyond what I thought I was capable of, and given me friendships and memories I’ll carry with me forever. It’s hard to put into words how much these past four years have meant to me, and although I’m sad this chapter is coming to an end, I wouldn’t trade a single part of it. Forever grateful to have been a Pioneer. 💙🤍

Karlo yaar.

Earrings - @nooranjalijewels 🤍

#diwali #saree #chandni #mainhoonna #diwalivibes

Painted some roses 👑♥️🌹

I guess we’re still fighting this battle because there are still window licking mutts out there that keep arguing that somehow a surplus will create more muscle growth, or that they grew more in a surplus and are now “250 where I was stuck at 220 before” and they are clearly FATTER at 250 than they were at 220.

Here is why you do not need a surplus to max gain!
*the caveat to this is that if you’re in single digits and don’t want to stay in single digits then yes, use a surplus to move up in bodyfat to something you feel is more sustainable.

1. You have usable fat on your body as a SURPLUS
You do understand that your body does not care if the energy to build muscle comes from the food you ate, or the fat on your body right?
It doesn’t discriminate between energy resources. And since most of you have bodyfat you can use (meaning you’re def FAT ENOUGH), then you can use that fat for the energy you need to grow.
“You’re saying you can recomp forever?”
As long as you have spare fat on your body then a pound of fat should be enough to fuel around 5 pounds of muscle. And since only about 20% of new muscle is actual contractile proteins THEN YEAH PRETTY MUCH.

2. You add muscle in tiny amounts, and it is not energy intensive
The last computational model that looked at this (it’s in a previous reel) predicted that adding 2 pounds of new muscle over 12 weeks (which is phenomenal progress for someone that is an intermediate or well trained), was about 41 calories a day.

3. Food is not a stimulus
For a surplus to have some kind of effect that maintenance doesn’t have then what you’d have to show is that net MYOPS is somehow GREATER in a surplus (MPS vs breakdown) than at maintenance with protein equated. Here’s a clue...that is never going to happen. The training drives the cellular response. Protein is just the raw material that is used for repair and protein accretion. Without the training stimulus this does not happen. No amount of food in the world is going to drive muscle growth. The training is the driver. Food is not a stimulus.

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