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@ceo_serise: #คุณปัดเจ้าของแบรนด์ยาสีฟันดีเดนท์ #ดีเดนท์ #ดีเดนท์ยาสีฟันสมุนไพร #ยาสีฟันสมุนไพร

CEO D.Dent SeRiSe
CEO D.Dent SeRiSe
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Tuesday 14 October 2025 06:31:30 GMT
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Replying to @whoisQ Meal 1 – Breakfast • 3 fried eggs • 95 g canned tuna (in spring water) • 3 slices rye bread (≈120 g total) • 100 g Greek yogurt or cottage cheese 60 P / 45 C / 22 F ≈ 620 kcal Meal 2 – Lunch • 250 g chicken breast • 250 g cooked rice • 100 g veggies 60 P / 55 C / 7 F ≈ 550 kcal Meal 3 – Post-Workout Protein Shake • 120 g oats • 1 banana (100 g) • 250 ml skim milk • 1 scoop whey protein (30 g) • 20 g peanut butter → 50 P / 85 C / 13 F ≈ 650 kcal Meal 4 – Dinner • 250 g chicken breast • 250 g cooked rice • 100 g veggies → 60 P / 55 C / 7 F ≈ 550 kcal Daily total (roughly) Protein 230 g Carbs 240 g Fat 49 g Calories ≈ 2,850–2,900 kcal Consistency is key 🔑 #transformation #mealplan #diet #nepalifitness
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