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@sawod......guli711: کہ لیوانی خون پروا نشتہ ویہ 🙊

🪽🦋ستومان گل 🦋🪽
🪽🦋ستومان گل 🦋🪽
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Region: PK
Tuesday 28 July 2026 03:26:33 GMT
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Comments

rehmanwazi
BLACK. WATER :
🥰
2026-08-02 21:48:01
0
saeed.ullah991
Saeed Ullah :
جاردےشم ژڑکائ ماشاءللہ ❤️❤️❤️
2026-07-31 02:03:43
0
ihsanwazir555
☆্᭄͜͡⚘احسان الله سیدګیوال :
2026-07-28 14:50:07
0
abdurehmanb0
🤴🏻کینگ🤴🏻 :
جاااررر
2026-08-06 06:24:04
0
hafeezullahpashto
جـنرال سیدګیوال :
2026-07-30 10:17:53
0
adilrazmak555
adilrazmak555 :
🔥🔥🔥
2026-08-14 17:24:40
0
saeed.ullah991
Saeed Ullah :
جاردےشم ژڑکائ ماشاءللہ
2026-08-01 04:16:43
0
abdulmali761
عبدالمالیک :
2026-07-29 10:25:32
0
saeed.ullah991
Saeed Ullah :
❤️❤️❤️❤️❤️❤️جاردےشم ژڑکائ
2026-07-29 04:06:54
0
gulii3310
꧁🫶░_ظاہرگل🌹 وزیر_░🫶꧂ :
2026-07-31 04:55:07
1
watanyar.gull.....786
💫☙وطــــنــــ♡ــــیــــار☙💫 :
2026-07-30 10:28:20
1
saeed.ullah991
Saeed Ullah :
❤️❤️❤️❤️❤️❤️❤️❤️❤️جاردےشم ژڑکائ ماشاءللہ
2026-07-29 04:46:46
0
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الرد على @8shahin #تـصـمـيـمـي_اكـسـبـلـور_حسـب_آلطـلب_بتمـنآ يعجبگ♥️✨
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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. 👆


I just can’t stop laughing 😆 #Relatable #aura #FunnyVideo #viral #FYP
I just can’t stop laughing 😆 #Relatable #aura #FunnyVideo #viral #FYP

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