@tahirloyalerzking: #CapCut #repost #myvideos #plzzzzzzzzzzz @Umar Afghan🇦🇫👈 @☝🏿 @Khan (❤️🥰)

#tahirloyaler

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Friday 26 June 2026 17:18:37 GMT

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ᥫ᭡𝑴𝓚⚜️ :

Elaka zan ba hog ke😳

2026-06-26 17:25:28

25

umaid__saib :

🌷

2026-06-28 07:31:07

0

🖌️Artist 🖌️ :

first class ❤️❤️❤️

2026-06-27 08:42:17

1

Abdulhakimsaid :

afsos

2026-06-27 16:57:46

3

👑KOHAT . KING👑 :

king

2026-06-28 20:13:10

0

♥︎╣ اظھا ر ملنگ ╠♥︎ :

no

2026-06-28 17:07:39

0

𝙎𝙃𝙄𝙆𝘼𝙍𝙄 :

🖤

2026-06-28 13:23:38

0

༆𝕜𝕙𝕒𝕟𝕞𝕦𝕙𝕒𝕞𝕞𝕒𝕕༆ :

2026-06-27 15:22:46

0

◥☠𝑀𝐸𝐻𝑅𝐴𝑁 𝐴𝐹𝑅𝐼𝐷𝐼☠◤ :

nice video music 💞

2026-06-28 05:17:08

0

UCM HERO :

mashallaha

2026-06-27 19:52:05

0

Awais :

mashallah

2026-06-28 06:56:13

0

گلاب 🌹 :

يا الله خير

2026-06-27 17:11:19

0

💫حمــــــــــــــــــزہ🪽 :

falcon

2026-06-27 20:47:06

0

𝑍ǟꭵժ Khan ⲩʘᴜšª𝙛żªꜞ :

Appreciate 🥰

2026-06-28 04:03:51

0

najeeb602 :

king the

2026-06-28 06:46:08

0

KAMRAN SULTAN🔥888 :

had ror

2026-06-27 04:13:10

0

🌜MUشTAQOo.1.🙈😻 :

Masha allah

2026-06-27 11:33:02

0

🌸𝗨𝗕𝗔𝗜𝗗͙≛͙⃝͙♥️ :

2026-06-27 11:42:22

0

sharifullah 633 :

mashallah mashallah ror da zan khyal sata❤️

2026-06-27 14:23:07

0

Haidri dawar :

یارا واکی💪💪💪💪

2026-06-28 15:56:15

0

DON.3🤟 :

Amazing

2026-06-27 05:12:49

0

To see more videos from user @tahirloyalerzking, please go to the Tikwm homepage.

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1. High Protein for Muscle Retention Primary protein sources: * Shrimp * Ground chicken * Ground beef * Eggs * Egg whites * Greek yogurt * Cottage cheese * Fairlife protein shakes * Kefir Benefits: * Helps preserve lean muscle mass during a calorie deficit * Increases satiety and fullness * Supports recovery from training * Has a higher thermic effect of food compared to fats and carbohydrates, increasing energy expenditure during digestion * Helps maintain strength and performance while dieting 2. Low-Calorie, High-Volume Foods Several foods in this diet provide large amounts of protein for relatively few calories. Examples: * Shrimp: ~35g protein for ~170 calories * Egg whites: ~26g protein for ~126 calories * Fairlife protein shake: ~30g protein for ~150 calories * Nonfat Greek yogurt: ~20–25g protein for ~100–150 calories Benefits: * Makes it easier to stay in a calorie deficit * Increases fullness without excessive calorie intake * Allows higher food volume while controlling calories * Reduces hunger during a cut 3. Micronutrient Support Eggs Provide: * Choline * Vitamin B12 * Vitamin D * Selenium Benefits: * Supports hormone production * Supports brain and nervous system function * Contributes to overall health and recovery Ground Beef Provides: * Iron * Zinc * Vitamin B12 * Naturally occurring creatine Benefits: * Supports energy production * Supports recovery and performance * Helps maintain strength and muscle function Shrimp Provides: * Selenium * Iodine * Vitamin B12 Benefits: * Supports thyroid function * Supports metabolism * Contributes to overall health and recovery Greek Yogurt, Cottage Cheese, Fairlife, and Kefir Provide: * Calcium * Potassium * Phosphorus Benefits: * Supports muscle contraction * Supports hydration and electrolyte balance * Supports bone health Kefir also provides probiotics that may support digestive health. Vegetables Provide: * Fiber * Potassium * Magnesium * Vitamin C * Folate Benefits: * Increases fullness * Supports digestion * Supports recovery and overall health * Helps maintain regularity during a calorie deficit Kiwi Provides: * Vitamin C * Potassium * Fiber Benefits: * Supports immune function * Supports hydration * Supports digestive health 4. Dietary Fat Intake Primary sources: * Eggs * 93/7 ground beef * Dairy products Benefits: * Supports hormone production * Supports absorption of fat-soluble vitamins * Supports joint and overall health * Helps improve satiety Moderate fat intake can be maintained while still successfully losing body fat, provided total calorie intake remains in a deficit. 5. Carbohydrates for Performance Primary sources: * Bagels * Kiwi * Dairy products * Vegetables Benefits: * Supports training performance * Replenishes muscle glycogen * Improves recovery between workouts * Helps maintain energy levels

1. High Protein for Muscle Retention Primary protein sources: * Shrimp * Ground chicken * Ground beef * Eggs * Egg whites * Greek yogurt * Cottage cheese * Fairlife protein shakes * Kefir Benefits: * Helps preserve lean muscle mass during a calorie deficit * Increases satiety and fullness * Supports recovery from training * Has a higher thermic effect of food compared to fats and carbohydrates, increasing energy expenditure during digestion * Helps maintain strength and performance while dieting 2. Low-Calorie, High-Volume Foods Several foods in this diet provide large amounts of protein for relatively few calories. Examples: * Shrimp: ~35g protein for ~170 calories * Egg whites: ~26g protein for ~126 calories * Fairlife protein shake: ~30g protein for ~150 calories * Nonfat Greek yogurt: ~20–25g protein for ~100–150 calories Benefits: * Makes it easier to stay in a calorie deficit * Increases fullness without excessive calorie intake * Allows higher food volume while controlling calories * Reduces hunger during a cut 3. Micronutrient Support Eggs Provide: * Choline * Vitamin B12 * Vitamin D * Selenium Benefits: * Supports hormone production * Supports brain and nervous system function * Contributes to overall health and recovery Ground Beef Provides: * Iron * Zinc * Vitamin B12 * Naturally occurring creatine Benefits: * Supports energy production * Supports recovery and performance * Helps maintain strength and muscle function Shrimp Provides: * Selenium * Iodine * Vitamin B12 Benefits: * Supports thyroid function * Supports metabolism * Contributes to overall health and recovery Greek Yogurt, Cottage Cheese, Fairlife, and Kefir Provide: * Calcium * Potassium * Phosphorus Benefits: * Supports muscle contraction * Supports hydration and electrolyte balance * Supports bone health Kefir also provides probiotics that may support digestive health. Vegetables Provide: * Fiber * Potassium * Magnesium * Vitamin C * Folate Benefits: * Increases fullness * Supports digestion * Supports recovery and overall health * Helps maintain regularity during a calorie deficit Kiwi Provides: * Vitamin C * Potassium * Fiber Benefits: * Supports immune function * Supports hydration * Supports digestive health 4. Dietary Fat Intake Primary sources: * Eggs * 93/7 ground beef * Dairy products Benefits: * Supports hormone production * Supports absorption of fat-soluble vitamins * Supports joint and overall health * Helps improve satiety Moderate fat intake can be maintained while still successfully losing body fat, provided total calorie intake remains in a deficit. 5. Carbohydrates for Performance Primary sources: * Bagels * Kiwi * Dairy products * Vegetables Benefits: * Supports training performance * Replenishes muscle glycogen * Improves recovery between workouts * Helps maintain energy levels

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