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@mouranathhh: Resolvi ficar 30 dias sem redes sociais e contei um pouco de como foi esse processo e como eu me senti nesse tempo. Você já fez algum detox da internet? #RespiroDaNath #VidaReal #maquiaefala #DetoxDigital”

Nath Moura
Nath Moura
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Region: BR
Monday 13 April 2026 00:17:01 GMT
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wwwlice.com.br
🎀alice🎀 :
surtando mas comciguiria
2026-07-03 15:16:41
0
azrielrochasep
Azriel Rocha :
Excelente!! ❤️
2026-04-13 08:49:47
1
isa.scaetano
Isabella Caetano :
To precisando dessa terapiaaa
2026-04-13 00:33:42
0
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يَٰٓأَيُّهَا ٱلنَّاسُ ٱتَّقُواْ رَبَّكُمۡۚ إِنَّ زَلۡزَلَةَ ٱلسَّاعَةِ شَيۡءٌ عَظِيمٞ ۝ - - #قران_كريم #أحمد_السيد #quran #fyp
يَٰٓأَيُّهَا ٱلنَّاسُ ٱتَّقُواْ رَبَّكُمۡۚ إِنَّ زَلۡزَلَةَ ٱلسَّاعَةِ شَيۡءٌ عَظِيمٞ ۝ - - #قران_كريم #أحمد_السيد #quran #fyp
#tiktokmademebuyit #tiktokbacktoschool #cuntry #tshirt #viral
#tiktokmademebuyit #tiktokbacktoschool #cuntry #tshirt #viral
outfit today #darkfashion #darkavantgarde #indiesleaze #hightfashion #jadedondon
outfit today #darkfashion #darkavantgarde #indiesleaze #hightfashion #jadedondon
#اسعد_الله_جميع_اوقاتكم🌹🌹 #جمعة_مباركة #fyp
#اسعد_الله_جميع_اوقاتكم🌹🌹 #جمعة_مباركة #fyp
apaixonada nesse😇😊😊🥰🥰🥰🥰🥰🥰🥰
apaixonada nesse😇😊😊🥰🥰🥰🥰🥰🥰🥰
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. 👆

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