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@kutulo: Geel barwaaqo jooga #camels #beautiful

Kutulo
Kutulo
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Region: SA
Wednesday 26 October 2022 17:18:29 GMT
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hanad.yare8113
Hanad yare :
geel geediya
2026-08-01 06:41:17
0
maan.2225
🏴‍☠️ :
🥰
2025-12-05 15:51:35
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maan.2225
🏴‍☠️ :
😏
2025-12-05 15:51:33
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qaalicadey47
hooyn mcn l :
😭
2025-05-18 20:13:44
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bishaarxasan727
bishaarxasan :
❤️
2025-12-08 11:16:37
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میں نے بتانا ہی نہیں کسی کو حال دل 💔😕#whatsappstatus #brokenheart #sad #breakuplines💔💔 #urdupoetry
میں نے بتانا ہی نہیں کسی کو حال دل 💔😕#whatsappstatus #brokenheart #sad #breakuplines💔💔 #urdupoetry
Guide ⬇️ What I did is called body recomposition—losing fat while building muscle at the same time. I was 29 when I started, 30 in the after photo. I went from 216 lbs (98 kg) to 134 lbs (61 kg) over 12 months. 1. Diet: Stay in a 300–500 calorie deficit. Prioritize lean protein at every meal, eat mostly whole foods, and don't cut carbs completely—they'll help fuel your workouts and preserve muscle while losing fat. 2. Workouts: Lift weights 4–5x/week and stop doing random workouts. Focus on improving your weakest areas because that's what actually changes your physique. I use the Thelo App to do this—it analyzes your body and builds workouts based on what your body needs to improve. 3. Cardio: 20–30 minutes, 3–4x/week, plus 8–10k steps a day. You don't need endless cardio—you just need to stay active consistently. 4. Recovery: Sleep 7–9 hours whenever possible. Recovery is where your body repairs and builds muscle. 5. Supplements: Creatine (5g/day), whey protein if you're struggling to hit your protein goal, and fish oil. Supplements help, but they're never more important than your diet and training. 6. Stay patient: The first few weeks don't look very exciting. Keep showing up anyway. Small improvements every day turn into a completely different body over time. For a more detailed guide, see my pinned post. 👆
Guide ⬇️ What I did is called body recomposition—losing fat while building muscle at the same time. I was 29 when I started, 30 in the after photo. I went from 216 lbs (98 kg) to 134 lbs (61 kg) over 12 months. 1. Diet: Stay in a 300–500 calorie deficit. Prioritize lean protein at every meal, eat mostly whole foods, and don't cut carbs completely—they'll help fuel your workouts and preserve muscle while losing fat. 2. Workouts: Lift weights 4–5x/week and stop doing random workouts. Focus on improving your weakest areas because that's what actually changes your physique. I use the Thelo App to do this—it analyzes your body and builds workouts based on what your body needs to improve. 3. Cardio: 20–30 minutes, 3–4x/week, plus 8–10k steps a day. You don't need endless cardio—you just need to stay active consistently. 4. Recovery: Sleep 7–9 hours whenever possible. Recovery is where your body repairs and builds muscle. 5. Supplements: Creatine (5g/day), whey protein if you're struggling to hit your protein goal, and fish oil. Supplements help, but they're never more important than your diet and training. 6. Stay patient: The first few weeks don't look very exciting. Keep showing up anyway. Small improvements every day turn into a completely different body over time. For a more detailed guide, see my pinned post. 👆
#trending , #xuhuongtiktok, #viral,#thoitrangnu #vayxinh
#trending , #xuhuongtiktok, #viral,#thoitrangnu #vayxinh
Replying to @carlima_Moagii otle pila next time #viral #makemefamous #trending #fypシ #trending
Replying to @carlima_Moagii otle pila next time #viral #makemefamous #trending #fypシ #trending
#xuhuong, #xuhuongtiktok, #viral,#thoitrangnu #vayxinh
#xuhuong, #xuhuongtiktok, #viral,#thoitrangnu #vayxinh
#paketsantet #filmpaketsantet #dikiriminpaketsantet
#paketsantet #filmpaketsantet #dikiriminpaketsantet

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