@nilsonjrramirez: 📍Malecón turístico de San Antero - Córdoba 😎🌊⛵️#malecon #bahiacispata #sananterocordoba🇨🇴 #solplayayarena🏖 #mar

nilsonjrramirez

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Region: CO

Friday 03 April 2026 13:41:01 GMT

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ASESORIAS MILENDU :

Simplemente hermoso ya fuimos a conocerlo

2026-06-01 14:53:21

2

kathe 🎶🪗🪗 :

porqué parte lo hicieron?

2026-06-04 02:52:44

1

Zeudy Perez :

perdón pregunto queda más allá de Tolú?

2026-06-03 15:26:48

0

🌗 :

@propiedad de JESUS

2026-06-02 01:34:06

0

user6194518150704 :

🥳🥳

2026-05-31 23:22:55

1

nilsonjrramirez :

🥰🥰🥰

2026-05-30 13:34:21

0

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Other Videos

عمي كلام صدك😂🤣💔 #سيد_صادق_المروج #صادق_المروج

عمي كلام صدك😂🤣💔 #سيد_صادق_المروج #صادق_المروج

osiris: SIEMPRE ME LAS MANDO #parati #twitch #fyp #cs2 #cs2moments

osiris: SIEMPRE ME LAS MANDO #parati #twitch #fyp #cs2 #cs2moments

#شتاء #فيروز #اجواء_شتوية #

#شتاء #فيروز #اجواء_شتوية #

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. 👆

#شعروقصايد #شعراء_وذواقين_الشعر_الشعبي #🦅ابوسطام🦅 #شعر #fyp

#شعروقصايد #شعراء_وذواقين_الشعر_الشعبي #🦅ابوسطام🦅 #شعر #fyp

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