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@rabihmano:

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Wednesday 02 September 2026 12:45:37 GMT
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For everyone asking “how” 👇 What I did is called body recomposition - losing fat while building muscle at the same time. I was 28 when I started, 29 in the after photo. I went from 204lbs to 134 lbs (61 kg).. 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. 👆
For everyone asking “how” 👇 What I did is called body recomposition - losing fat while building muscle at the same time. I was 28 when I started, 29 in the after photo. I went from 204lbs to 134 lbs (61 kg).. 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. 👆
Event 7.7 Bikin Keluarga H.Faisal Trauma??😱#paketsantet #filmpaketsantet #dikiriminpaketsantet #filmhoror #horormovies #yasaminjasem #fikinaki #fadlyfaisal #xyzbca #fyp
Event 7.7 Bikin Keluarga H.Faisal Trauma??😱#paketsantet #filmpaketsantet #dikiriminpaketsantet #filmhoror #horormovies #yasaminjasem #fikinaki #fadlyfaisal #xyzbca #fyp
اختملك ابصك العشك وبدمي اوقعه.!! #حسين_الغزال #اغاني_عراقيه #اكسبلورexplore
اختملك ابصك العشك وبدمي اوقعه.!! #حسين_الغزال #اغاني_عراقيه #اكسبلورexplore
إذا قرأ القران فا استمعوا له لماذا لان الله هو المتكلم الشيخ الشعراوي #creatorsearchinsights #مقاطعقرأن #خواطر_إسلامية_مريحة_💙 #خواطر_الشيخ_الشعراوي #الشيخ_محمد_صديق_المنشاوي_رحمة_الله
إذا قرأ القران فا استمعوا له لماذا لان الله هو المتكلم الشيخ الشعراوي #creatorsearchinsights #مقاطعقرأن #خواطر_إسلامية_مريحة_💙 #خواطر_الشيخ_الشعراوي #الشيخ_محمد_صديق_المنشاوي_رحمة_الله
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whos mom can i kiss
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