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@pollob0075:

💗⎯⎯❥ 𝐏𝐨𝐥𝐥𝐨𝐛❥⎯⎯💗
💗⎯⎯❥ 𝐏𝐨𝐥𝐥𝐨𝐛❥⎯⎯💗
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Friday 06 March 2026 11:22:05 GMT
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silme639
💫سلمي كوءين💫 :
🥰🥰🥰
2026-03-06 11:25:49
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siyam.miah424
S🚩 :
❤️❤️❤️
2026-03-06 12:13:06
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uttomkundu167
Uttom Kundu :
😊😊😊
2026-03-06 11:39:58
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kundu.pollobi
P🚩 :
☺️😊
2026-03-09 01:52:32
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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. 👆
انت تلعب وتلهو ونبي الله يبكي عليك | اللهم صلي على حبيبك محمد صلاة دائمة #النبي #الله #shorts
انت تلعب وتلهو ونبي الله يبكي عليك | اللهم صلي على حبيبك محمد صلاة دائمة #النبي #الله #shorts
White hair, glowing blue eyes, and a filigree mask… he’s angled away, but the moment he sees you, he turns, full focus, like no one else exists. #maskedmen #aiart #steampunk #midjourney #fantasy
White hair, glowing blue eyes, and a filigree mask… he’s angled away, but the moment he sees you, he turns, full focus, like no one else exists. #maskedmen #aiart #steampunk #midjourney #fantasy
EPISODE : সুন্দর একটি নাটক ভিডিও,,, সবাই শেষ পর্যন্ত দেখুন,,, 🥰✅✅ #foryou #vairal #foryoupage #trending #fypシ゚viral
EPISODE : সুন্দর একটি নাটক ভিডিও,,, সবাই শেষ পর্যন্ত দেখুন,,, 🥰✅✅ #foryou #vairal #foryoupage #trending #fypシ゚viral
Professional Photo Edit in 1 Click 😳 | ChatGPT Viral Command. #ChatGPTTrick #PhotoEditing #ChatGPTCommand #AiEdit #editxsojib
Professional Photo Edit in 1 Click 😳 | ChatGPT Viral Command. #ChatGPTTrick #PhotoEditing #ChatGPTCommand #AiEdit #editxsojib
lớp theo tren #trending #xyzbca #xh #hocxinhngoando #viral
lớp theo tren #trending #xyzbca #xh #hocxinhngoando #viral

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