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@.sitorus94:

SITORUS 94
SITORUS 94
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Region: ID
Thursday 03 September 2026 06:28:37 GMT
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ayu.hendri
ayu Hendri 🥰 :
bilaa..... pakek mantra apa kau dek....🤣🤣
2026-09-03 07:25:53
0
priatomen32
Pria Tomen :
udh lama ngk lewat eeehhh... ngk tau ny muncul 😄
2026-09-03 06:32:35
0
priatomen32
Pria Tomen :
ap kabar ny bg sitorus?
2026-09-03 06:33:07
0
fitrihandayani3183
Fitri Handayani :
👍👍
2026-09-03 06:41:34
0
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Other Videos

shake it sparta meme with shelly!! #animationmeme #fyp #dandysworld #shellydandysworld #dandysworldshelly
shake it sparta meme with shelly!! #animationmeme #fyp #dandysworld #shellydandysworld #dandysworldshelly
و منين اكون قادر و انا قلبي مش صابر 💜
و منين اكون قادر و انا قلبي مش صابر 💜
Film Munafik Tayang Tanggal 3 September 2026❤️‍🔥 #filmmunafik #munafiknyaindo #bahayajadimunafik #munafikmelawaniblis #rekomendasifilm #filmhoror
Film Munafik Tayang Tanggal 3 September 2026❤️‍🔥 #filmmunafik #munafiknyaindo #bahayajadimunafik #munafikmelawaniblis #rekomendasifilm #filmhoror
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. 👆
You and me, across the miles... 🕊️🎶 Late night vibes & Bollywood hits. ✨❤️‍🩹🎧 . . . . . . #foryoupage #arijitsingh #arijitsinghsong #viral #lovesong
You and me, across the miles... 🕊️🎶 Late night vibes & Bollywood hits. ✨❤️‍🩹🎧 . . . . . . #foryoupage #arijitsingh #arijitsinghsong #viral #lovesong
𝙅𝙐𝙈𝙈𝘼𝙃 𝙈𝙐𝘽𝘼𝙍𝘼𝙆 💞🕊️🤲 𝘼𝙇𝙃𝘼𝙈𝘿𝙐𝙇𝙄𝙇𝙇𝘼𝙃 𝙁𝙊𝙍 𝙀𝙑𝙀𝙍𝙔𝙏𝙃𝙄𝙉𝙂 🤲🕊️📿 . . . #allah❤️ #islamic #foryoupage❤️❤️ #viral #jummahmubarak
𝙅𝙐𝙈𝙈𝘼𝙃 𝙈𝙐𝘽𝘼𝙍𝘼𝙆 💞🕊️🤲 𝘼𝙇𝙃𝘼𝙈𝘿𝙐𝙇𝙄𝙇𝙇𝘼𝙃 𝙁𝙊𝙍 𝙀𝙑𝙀𝙍𝙔𝙏𝙃𝙄𝙉𝙂 🤲🕊️📿 . . . #allah❤️ #islamic #foryoupage❤️❤️ #viral #jummahmubarak

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