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Corey Van Dorn Fitness App

@coreyvandornapp

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Every detail matters @hausofficial @vandornnutrition @c2farvada #gym #workout
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Digest faster and get into your bloodstream and your muscles quicker replenishing your depleted glycogen stores. The best time to eat high glycemic index carbohydrates is right after a workout to help you recover quicker. The protein will also be transported over with these carbs faster, . You always wanna have carbs with your protein after your workout, specifically high glycemic and mixed carbs #gym #veins
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No BS. Just real nutrition, tracking cals, training hard, staying lean, staying healthy #gym #veins #workout #nutrition
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Getting lean and staying lean is all about DATA. I track my calories. I track my macros. I track my carbs. I track my steps. I track my body weight. Pretty much everything Iā€™m doing has some sort of data behind it. Obviously, you still have to be doing the right things, but if youā€™re not tracking anything and just assuming youā€™re doing the right things, youā€™re basically fishing in the dark. One thing Iā€™m NOT doing is cutting out carbs. The leaner I get, the more important carbs become for keeping my training performance high. Hard lifting relies heavily on muscle glycogen, and carbs help replenish that glycogen so I can actually go into the gym and have a productive workout. Being in a calorie deficit is already hard enough. Iā€™m not trying to make my workouts suffer by unnecessarily crushing my carbs too. Sleep is another HUGE piece of the puzzle. When Iā€™m lean and in a calorie deficit, recovery becomes even more important. Getting enough sleep helps support healthy testosterone levels, stress management, recovery, and overall performance. And honestly, sleeping longer also means fewer hours awake thinking about food when youā€™re deep into a cut lol. Track the data. Eat enough carbs to perform. Prioritize sleep. Train hard. Adjust based on what the numbers are actually telling you. #veins #workout #gym #nutrition
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Guys, it took me a while to figure this out, but if you want to get really lean without losing all the muscle you worked so hard to build, you have to track the data. Nobody wants to do a cut, lose a bunch of muscle AND fat, and just end up looking like a smaller version of themselves. For me, the biggest thing has been tracking my food and calories and making sure Iā€™m actually in a calorie deficit. You donā€™t need to lift for two hours a day either. I lift for about 45 minutes. I eat frequently, prioritize a lot of protein, and Iā€™m definitely not cutting out carbs because I need them for energy and training. I also focus on high-quality foods because they make staying in a calorie deficit so much easier. And remember, everyoneā€™s calorie deficit is different. Someone might lose fat eating 2,300 calories. Someone else might lose fat eating 2,500. For me, I can lose fat eating around 3,100 calories per day. Track the data, figure out what YOUR body needs, and adjust from there. #veins #abs #caloriedeficit
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šŸ”’ . Fuel: @vandornnutrition Gym: @lyft24_westminster Training app: @coreyvandornapp . #gym #workout #vlog
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A lot of people ask me how I get so lean, and the answer is probably a lot less exciting than you think. It starts with knowing my maintenance calories. I track my food, track my body weight every day, and pay attention to the trend over time. If my weight is staying relatively stable, I have a pretty good idea of where my maintenance calories are. If I donā€™t want to gain body fat, I make sure Iā€™m not consistently eating in a calorie surplus. If I want to lose body fat, I create a calorie deficit. It really is that simple. But simple doesnā€™t always mean easy. I prioritize high-quality foods that give me energy, keep me full, and make it easier to control my calories. I strength train, walk A LOT, prioritize sleep, and most importantly, I stay consistent. This isnā€™t something you do for 30 days and then go back to your old habits. The results come from doing the basics consistently, month after month and year after year. If you need a training program, check out the @coreyvandornapp For high-quality supplements, plus my FREE nutrition guide and meal plan, check out @vandornnutrition #fatloss #workout #gym
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The foods I prioritize to GET LEAN and STAY LEAN: High-quality, lean protein sources to help build and maintain muscle. Quality carbohydrate sources to fuel my workouts, runs, and everyday life. LOTS of fruits and vegetables. Theyā€™re packed with fiber, high in volume, and make staying in a calorie deficit so much easier. If Iā€™m craving something sweet, I can literally eat a POUND of strawberries for a fraction of the calories of something like Oreos. But hereā€™s the important partā€¦ I still eat dessert. I still eat ice cream pretty regularly. Iā€™m not afraid of any specific food because I TRACK MY CALORIES. You donā€™t have to eat ā€œperfectly cleanā€ to lose body fat, and eating clean doesnā€™t automatically mean youā€™ll get lean. You can absolutely gain body fat eating nothing but ā€œhealthyā€ foods if youā€™re consistently eating too many calories. At the end of the day, fat loss requires a calorie deficit. Prioritize nutritious, high-volume foods most of the time, get plenty of protein, fuel your body, and leave room for the foods you actually enjoy. Donā€™t be anti-calorie tracking. Knowing how much youā€™re actually eating can be one of the most useful tools for taking control of your nutrition. #nutrition #nutritionist #fatloss
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Late-night sweet tooth while youā€™re on a cut? This is what I reach for when I only have a few calories left to work with. Frozen mango, strawberries, blueberries, raspberries, blackberries, cucumbers, carrots and pickles are some of my go-tos. You can eat a TON of volume for relatively few calories, and frozen fruit especially helps satisfy that craving for something sweet. If I have a little more room in my calories, Iā€™ll do Professor Nuts peanut butter by itself or on 1ā€“2 plain rice cakes. Still gives me that dessert feeling without turning a small craving into a 1,000-calorie snack. But BEFORE any of that, I drink a bunch of water. One thing my wrestling coaches used to tell us was, ā€œIf you think youā€™re hungry, you might just be thirsty.ā€ Hunger and thirst arenā€™t the same thing, but Iā€™ve definitely found that drinking water first can take the edge off. And then thereā€™s my cold chicken breast test lol. If I think Iā€™m STARVING, but I wouldnā€™t eat a piece of cold chicken breast straight out of the fridge, chances are Iā€™m dealing with a craving more than true hunger. If that chicken sounds good, Iā€™m probably actually hungry. Cutting doesnā€™t mean you canā€™t snack. You just have to choose foods that give you more volume for the calories you have left. Want my FREE nutrition guide + FREE meal plan? Head over to Van Dorn Nutrition and grab them @vandornnutrition #FatLoss #WeightLoss #WeightLossTips #NutritionTips
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One of the hardest parts of a cut is hunger and cravings, especially late at night when youā€™ve already hit your calories. One trick I use: if I have ~100 calories left, Iā€™ll ask myself if Iā€™d eat cold chicken breast straight out of the fridge. If the answer is no, chances are Iā€™m dealing with a craving more than genuine hunger. If I AM hungry, Iā€™ll eat it. Protein is highly satiating and has a higher thermic effect than carbs or fats, meaning your body uses more energy digesting it. Same idea with strawberries. You can eat a huge bowl for ~100 calories versus getting a couple bites of something calorie-dense like peanut butter, cookies or candy. And donā€™t get me wrong, I still eat ALL of those foods on a cut. I just fit them into my calories instead of reaching for them when Iā€™m starving at the end of the day. Fat loss ultimately comes down to maintaining a calorie deficit. Choosing high-protein, high-volume foods just makes that deficit MUCH easier to stick to. For a FREE nutrition guide + meal plan: @vandornnutrition Want to train with me? @coreyvandornapp #gym #nutrition #fatloss
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HOW I TRAIN TO GROW MY CHEST šŸ‘‡ If you want a bigger, fuller chest, you need more than just bench press. Iā€™ll often start with single-arm cable flies for pre-exhaustion, focusing on a deep stretch and hard contraction. Iā€™ll mix in double-arm flies as well. From there, I hit multiple pressing angles: incline, flat, decline, and dips. I usually prefer dumbbells, Smith machine, and plate-loaded machines over barbells because I can safely push closer to absolute failure when training alone. Plate-loaded machines are one of my favorites because I can push to failure and continue with partial reps safely. The formula is simple: heavy compounds + movements with a deep stretch and strong contraction + progressive overload + HARD sets taken close to or all the way to failure. Want to follow my exact workouts? Train with me on the @coreyvandornapp for my full programs and video tutorials. Or follow @vandornnutrition and grab my FREE Google Sheet training program, also with video tutorials for every exercise. Save this for your next chest day. #gym #chestworkout
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These are the foods I eat to get and stay shredded. My diet is built around high-protein, filling foods and plenty of fruits and vegetables: oats, whey, egg whites, berries, chicken breast, lean steak, pasta, vegetables, avocado and LOTS of water. You donā€™t need to starve yourself to get lean. The goal is to choose foods that give you plenty of protein, fiber, nutrients and food volume for the calories. That keeps you fuller while making it much easier to stay in the calorie deficit required to lose body fat. And donā€™t underestimate water. Drinking plenty throughout the day and before meals can help with fullness and appetite control. If you want to follow my training, you can start for free on @coreyvandornapp with full programs, workout tracking and video demonstrations. Or head to @vandornnutrition for my FREE 9-week Google Sheet training program, plus a free nutrition guide and meal plan to help you get lean while keeping your muscle. #caloricdeficit #lowglycemic #nutrition #fatloss
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