@gnside1: Aw😭🤙🏻#gns #fyp

genia&susan

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Saturday 05 September 2026 02:32:41 GMT

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Comments

Agil :

🤣🤣 dunia persilatan bersatu

2026-09-05 03:15:31

15

Dikapyt120 :

Mana yang baik sma yang gk baik nih

2026-09-05 09:55:48

9

chii_Dk ♊✨ :

cafe mana kak , kek gak asing tempatnya 😩

2026-09-05 14:04:35

0

Ary :

biar apa kaya gitu

2026-09-05 15:01:50

0

sansans :

susan yang mana

2026-09-05 15:47:55

0

ADAN GAMING :

kembar kah?

2026-09-05 04:41:26

0

@𝘔𝘈𝘚𝘋𝘈𝘕𝘐°02 🚬 :

𝘢𝘱𝘢 𝘴𝘪 𝘨𝘪𝘯𝘪 𝘥𝘰𝘢𝘯𝘨 𝘱𝘶𝘯 𝘴𝘦𝘯𝘺𝘶𝘮 𝘴𝘦𝘯𝘺𝘶𝘮 😫😫

2026-09-05 04:57:17

2

IF :

bawang merah bawang putih

2026-09-05 11:44:37

0

epyraa02 :

sukak ih cantikk syentil😻

2026-09-05 11:54:55

0

durr :

ini baru ni

2026-09-05 11:09:18

0

∀D :

muka" habis gajian ini

2026-09-05 11:26:18

0

Reza pratama :

enakeun gini😜🙌

2026-09-05 12:31:16

0

tukangtomat :

yg merah cakep banget

2026-09-05 12:51:01

0

Noblesse:b :

PILIHAN YANG SULIT YAALLAH 😭

2026-09-05 11:18:18

0

andineeyyy :

bawang merah bawang putih

2026-09-05 14:05:12

0

aandriiyanto :

awww🤣

2026-09-05 10:23:13

0

Mas Ivan :

lucu ih

2026-09-05 03:49:06

0

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Need a quick and easy beginner stretching routine? This one is for you 💘 Everything found on the split - stretches at home app xx #creatorsearchinsights #stretchtok #stretchingroutine #mobility #mobilitytraining

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Eating 6–8 meals a day doesn’t automatically build more muscle. And constantly eating doesn’t “keep your metabolism running.” Here’s what matters more: 1️⃣ Total daily protein For most people trying to build muscle, roughly 0.8–1g of protein per pound of body weight per day is plenty. 2️⃣ Spread it across the day You don’t need protein every 2 hours. Getting solid servings across roughly 3–5 meals works great for most people. 3️⃣ Make each meal actually count Instead of eating 8 tiny meals with barely any protein, have a meaningful protein serving at each meal. Think: Eggs / egg whites Lean beef Chicken Greek yogurt Fish Turkey Protein powder when convenient 4️⃣ Total calories still matter If you’re trying to gain muscle but consistently eat below maintenance, eating every 2 hours won’t magically fix that. 5️⃣ You don’t need protein the SECOND your workout ends The anabolic window isn’t 20 minutes long. Getting protein in the hours around your workout and hitting your daily total matters much more. 6️⃣ More meals can still be useful If you struggle to eat enough calories while gaining, eating more frequently can make it easier. But that’s because it helps you eat enough—not because meal #7 has some special muscle-building effect. 7️⃣ Pick a schedule you can actually follow 3 meals? Fine. 4 meals? Fine. 5 meals? Fine. Consistency beats forcing yourself to eat because the clock says it’s been 2 hours. The simple version: Hit your calories. Hit your protein. Spread protein across your day. Train hard. Progress your lifts. Sleep enough. Meal frequency is a tool—not magic. Save this if you thought you had to carry Tupperware everywhere just to build muscle. My BUILT LEAN guide is linked in my bio for the full step-by-step approach to building muscle while staying lean 🤝 #foryou #becklifts #fatloss #gymmotivation

Eating 6–8 meals a day doesn’t automatically build more muscle. And constantly eating doesn’t “keep your metabolism running.” Here’s what matters more: 1️⃣ Total daily protein For most people trying to build muscle, roughly 0.8–1g of protein per pound of body weight per day is plenty. 2️⃣ Spread it across the day You don’t need protein every 2 hours. Getting solid servings across roughly 3–5 meals works great for most people. 3️⃣ Make each meal actually count Instead of eating 8 tiny meals with barely any protein, have a meaningful protein serving at each meal. Think: Eggs / egg whites Lean beef Chicken Greek yogurt Fish Turkey Protein powder when convenient 4️⃣ Total calories still matter If you’re trying to gain muscle but consistently eat below maintenance, eating every 2 hours won’t magically fix that. 5️⃣ You don’t need protein the SECOND your workout ends The anabolic window isn’t 20 minutes long. Getting protein in the hours around your workout and hitting your daily total matters much more. 6️⃣ More meals can still be useful If you struggle to eat enough calories while gaining, eating more frequently can make it easier. But that’s because it helps you eat enough—not because meal #7 has some special muscle-building effect. 7️⃣ Pick a schedule you can actually follow 3 meals? Fine. 4 meals? Fine. 5 meals? Fine. Consistency beats forcing yourself to eat because the clock says it’s been 2 hours. The simple version: Hit your calories. Hit your protein. Spread protein across your day. Train hard. Progress your lifts. Sleep enough. Meal frequency is a tool—not magic. Save this if you thought you had to carry Tupperware everywhere just to build muscle. My BUILT LEAN guide is linked in my bio for the full step-by-step approach to building muscle while staying lean 🤝 #foryou #becklifts #fatloss #gymmotivation

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