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@user43738303275012: #الشعب_الصيني_ماله_حل😂😂 #ارافل_الناصريه #شطره_ذي_قار #ارافل_العراق🧿✌🏻 #شوامل_بسود_خط_ناصريه_بصره_عماره @حـمـودي آلخيڪآني @بالستي الطار🤫🫠 @مهيدي ❤️🔥🫥 @⚧️عٌبًوꪆسِـي🍃 @عٌوٌيَذِر @˼ ♯ ككيـو 🚸🇦🇪¹↻ @علاء العراقي A @عيال الصكباني @• حسوني°☆ @سلفادور 🕊️✌️ @
★彡 القـوات الـخـاصـة 彡★
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Region: IQ
Friday 21 August 2026 22:01:37 GMT
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` حسافه ☆` :
الك
2026-08-21 22:03:04
0
حـمـودي آلخيڪآني :
الك عمي بطل انته
2026-08-21 22:24:18
0
˼ ♯ ككيـو 🚸🇦🇪¹↻ :
تسلم عيونك الحلوة 💞
2026-08-24 06:36:41
0
بالستي الطار🤫🫠 :
جناي راقي
2026-08-22 16:15:38
0
حمود🙇💁 :
الك
2026-08-22 11:16:40
0
مهيدي ❤️🔥🫥 :
🥰🥰🥰
2026-08-22 07:09:53
0
سلفادور 🕊️✌️ :
💚
2026-08-22 08:16:24
0
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my guide For everyone asking "how" 👇 I was 38 in the before and 39 in the after. I lost 50 lbs in 10 months through body recomposition (losing fat while building muscle at the same time). 1. Diet: Stay in a 300–500 calorie deficit. Eat 30–40g of protein every meal, don't drink your calories, and keep 80–90% of your meals whole foods. Don't cut carbs—they'll help you train harder. 2. Workouts: Lift 4–5x/week and train close to failure (1–2 reps left in the tank). Stop changing your routine every week. Stick with the same exercises for 6–8 weeks and focus on getting stronger. 3. Train your weak points: This is what most people miss. Don't just burn calories—build muscle where it'll change your physique the most. That's why I use Thelo. It helps me figure out what to prioritize instead of guessing. 4. Cardio: 20–30 mins, 3–4x/week + 8–10k steps/day. Fat loss comes from your calorie deficit, cardio just helps. 5. Recovery: Sleep 7–9 hours and don't underestimate rest days. For a more detailed guide, see my pinned post. 👆
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