1. Home
  2. Detail

@sof_7k: لايك ومتابعه حته انزل الجزء الثالث #مستر-بالتا

sof_7k
sof_7k
Open In TikTok:
Region: IQ
Wednesday 23 September 2020 15:07:39 GMT
629
71
2
15

Music

Download

No Watermark .mp4 (2.46MB) Watermark .mp4 (3.02MB) Music .mp3

Comments

kom813
افلام قصيرة :
ستمر 🥰
2020-09-23 15:09:04
2
9_ol32
👏🏼👤baron :
استمر فدوه 🥰
2020-12-11 14:59:06
0
To see more videos from user @sof_7k, please go to the Tikwm homepage.

Other Videos
For everyone asking “how” 👇 I was 29 when I started and 30 in the after. I went from 216 lbs to 134 lbs in 12 months. The goal wasn’t just weight loss, it was body recomposition: lose the fat while building enough muscle to actually change my shape. 1. Diet: I stayed around a 300–500 calorie deficit. Protein with every meal, mostly whole foods, lots of water, and I still ate carbs. You do NOT need to cut rice/bread/potatoes to lose fat. 2. Weights: 4–5x/week. I stopped treating every workout like cardio and actually tried to get stronger. Same main exercises for weeks, progressive overload, usually finishing sets with 1–2 good reps left. 3. Train for YOUR shape: This made a huge difference. Your weak areas won’t be the same as someone else’s, so copying their exact split makes no sense. Thelo app helps with this — it looks at your physique and builds the workouts around what you need to bring up. 4. Cardio + steps: 8–10k steps/day + 20–30 mins cardio a few times a week. Nothing crazy. 5. Supplements/recovery: 5g creatine daily, whey if I needed extra protein, and 7–9 hrs sleep whenever possible. The boring answer really is doing this over and over for months 😭 For the more detailed guide, see my pinned post 👆
For everyone asking “how” 👇 I was 29 when I started and 30 in the after. I went from 216 lbs to 134 lbs in 12 months. The goal wasn’t just weight loss, it was body recomposition: lose the fat while building enough muscle to actually change my shape. 1. Diet: I stayed around a 300–500 calorie deficit. Protein with every meal, mostly whole foods, lots of water, and I still ate carbs. You do NOT need to cut rice/bread/potatoes to lose fat. 2. Weights: 4–5x/week. I stopped treating every workout like cardio and actually tried to get stronger. Same main exercises for weeks, progressive overload, usually finishing sets with 1–2 good reps left. 3. Train for YOUR shape: This made a huge difference. Your weak areas won’t be the same as someone else’s, so copying their exact split makes no sense. Thelo app helps with this — it looks at your physique and builds the workouts around what you need to bring up. 4. Cardio + steps: 8–10k steps/day + 20–30 mins cardio a few times a week. Nothing crazy. 5. Supplements/recovery: 5g creatine daily, whey if I needed extra protein, and 7–9 hrs sleep whenever possible. The boring answer really is doing this over and over for months 😭 For the more detailed guide, see my pinned post 👆
Sài cái em kem đánh răng KINGBABY này răng tui trắng thật nha mí nàng ơiii🤤🤤🤤. #vzone #kingbaby #kemdanhrangkingbaby
Sài cái em kem đánh răng KINGBABY này răng tui trắng thật nha mí nàng ơiii🤤🤤🤤. #vzone #kingbaby #kemdanhrangkingbaby
#creatorsearchinsights
#creatorsearchinsights
a sweater I won’t burn up in 🥵 #oversizedsweater #classyfashion #cowlnecksweater #tiktokshopblackfriday #featuredshopcreatorchallenge
a sweater I won’t burn up in 🥵 #oversizedsweater #classyfashion #cowlnecksweater #tiktokshopblackfriday #featuredshopcreatorchallenge
#bokharst4 #explore #egypt #الشعب_الصيني_ماله_حل😂😂 #مليون_مشاهدة❤
#bokharst4 #explore #egypt #الشعب_الصيني_ماله_حل😂😂 #مليون_مشاهدة❤

About

Legal