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@ishibeneath:

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Sunday 09 March 2025 15:33:08 GMT
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## الثقه إهمال ##
## الثقه إهمال ##
225 → LEAN, NATURALLY ⬇️ the exact rules i'd give you (free) 📉 CALORIES: find your maintenance (free calculator on my site, link in bio) and eat 300–500 below it. not 1,200. a deficit you can hold for months beats one you quit in 2 weeks 🍗 PROTEIN: at least 1g per lb of your GOAL weight, every day. split it over 3–4 meals so you're never starving ✅ EAT MOSTLY: chicken, lean ground beef, eggs + egg whites, greek yogurt, protein shakes, potatoes, rice, oats, fruit, big portions of veggies ⚠️ CUT BACK ON (not banned): liquid calories, chips, pastries, fast food, oils and butter you don't measure,
225 → LEAN, NATURALLY ⬇️ the exact rules i'd give you (free) 📉 CALORIES: find your maintenance (free calculator on my site, link in bio) and eat 300–500 below it. not 1,200. a deficit you can hold for months beats one you quit in 2 weeks 🍗 PROTEIN: at least 1g per lb of your GOAL weight, every day. split it over 3–4 meals so you're never starving ✅ EAT MOSTLY: chicken, lean ground beef, eggs + egg whites, greek yogurt, protein shakes, potatoes, rice, oats, fruit, big portions of veggies ⚠️ CUT BACK ON (not banned): liquid calories, chips, pastries, fast food, oils and butter you don't measure, "healthy" snacks you eat by the handful 💪 LIFT: 5–6x a week. push/pull/legs or full body, hitting every muscle is okay, just don't overtrain. 3–4 sets of 8–12 reps, stop with about 2 good reps left, add a rep or a little weight every week 🚶 CARDIO: 10–15k steps a day 📊 TRACK IT: weigh every morning, only look at the weekly average. no drop in 2 weeks → cut 100–200 more calories or add steps 😴 SLEEP 7+ hours. bad sleep = more hunger and fewer reps 🧠 BAD WEEK? don't restart monday. just hit your lift + calories and keep going 💬 comment "LEAN" and i'll build this around your life 1:1 100% natural · results vary · not medical advice
Oduu durii#kenko #Faarfannaa
Oduu durii#kenko #Faarfannaa
هتتعلم الجرافيك ديزاين ولاااا ؟
هتتعلم الجرافيك ديزاين ولاااا ؟
เช็ดทำความสะอาดง่ายๆ #ทิชชู่เปียก #ทิชชู่ #ทิชชู่เช็ดครัว #ของใช้ในครัวเรือน
เช็ดทำความสะอาดง่ายๆ #ทิชชู่เปียก #ทิชชู่ #ทิชชู่เช็ดครัว #ของใช้ในครัวเรือน
#في هذا اليوم
#في هذا اليوم

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