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@moonsumq:

svetluny'
svetluny'
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Region: KZ
Saturday 12 September 2026 21:14:14 GMT
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1liiinnn
м ྀིྀི :
а.
2026-09-13 14:58:28
4
farizzz.95
𝟏𝐛𝐬𝐧𝐤𝐯𝐯𝐚 :
м
2026-09-16 21:14:33
0
zhanya_0009
zhlv77 :
Можна текст
2026-09-14 16:53:14
0
m50942931
m' :
и.
2026-09-13 09:26:38
1
esmiragv
￴￴ :
а…
2026-09-13 20:10:57
0
themashanlo7
CR7 :
@isharovnaa 🫂
2026-09-13 07:19:13
1
emika_955
Emik_95 :
🥰🥰🥰
2026-09-14 23:41:43
0
qscxzvxz
𝓢𝓵𝓵𝓿𝓿.𝓑𝓪𝓻𝓻𝓻 :
@erze.1ex. каким бы не был
2026-09-14 22:04:02
0
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Other Videos

【9/15(火)発売】 じゃがりこ好き、集合ー！ 人気の「たらこバター」と「チーズ」が まさかの合体！？😳 たらこの旨みにチーズを合わせた じゃがりこ たらこぃチーズ味！ #ローソン #コンビニ新商品 #じゃがりこたらこぃチーズ味 #じゃがりこ #じゃがりこ新作
【9/15(火)発売】 じゃがりこ好き、集合ー！ 人気の「たらこバター」と「チーズ」が まさかの合体！？😳 たらこの旨みにチーズを合わせた じゃがりこ たらこぃチーズ味！ #ローソン #コンビニ新商品 #じゃがりこたらこぃチーズ味 #じゃがりこ #じゃがりこ新作
For everyone asking “how” 👇 I started this after my divorce. I’d spent so long putting myself last that I honestly didn’t even recognize myself anymore. Getting in shape became the one thing I could control, and it slowly turned into rebuilding my confidence too. What I did is basically body recomposition using the @Thelo App - it’s basically when your body is losing fat while building muscle at the same time. 1. Diet: I stayed in roughly a 1600 total calorie deficit. Lots of protein, mostly whole foods, but I never completely cut carbs. I wanted something I could actually stick to instead of another extreme diet I’d quit in 2 weeks. 2. Workouts: I started lifting 4–5x/week. Biggest change was stopping the random workouts and actually training around the areas of my body I wanted to improve. I use the Thelo App for this now - it analyzes your body and builds your workouts around your weaker areas instead of giving everyone the exact same plan. 3. Cardio: 20–30 mins around 3–4x/week + I tried to get 8–10k steps most days. You really don’t need to spend hours doing cardio. 4. Recovery: 7–9 hours of sleep whenever I could. I used to think doing more was always better, but your body actually needs recovery to build muscle and change. 5. Supplements: Creatine 5g/day, whey protein when I couldn’t hit my protein goal through food, and fish oil. Helpful, but nowhere near as important as being consistent with food + training. 6. The biggest thing: I stopped expecting my body to change overnight. The first few weeks after my divorce I was honestly just trying to get through the day. Then my clothes started fitting differently, I got stronger, and eventually I started feeling like myself again. It wasn’t really a “revenge body.” It was more like rebuilding myself piece by piece. For everyone asking for the full routine / calories / workouts, I put more detail in my pinned post. 🤍
For everyone asking “how” 👇 I started this after my divorce. I’d spent so long putting myself last that I honestly didn’t even recognize myself anymore. Getting in shape became the one thing I could control, and it slowly turned into rebuilding my confidence too. What I did is basically body recomposition using the @Thelo App - it’s basically when your body is losing fat while building muscle at the same time. 1. Diet: I stayed in roughly a 1600 total calorie deficit. Lots of protein, mostly whole foods, but I never completely cut carbs. I wanted something I could actually stick to instead of another extreme diet I’d quit in 2 weeks. 2. Workouts: I started lifting 4–5x/week. Biggest change was stopping the random workouts and actually training around the areas of my body I wanted to improve. I use the Thelo App for this now - it analyzes your body and builds your workouts around your weaker areas instead of giving everyone the exact same plan. 3. Cardio: 20–30 mins around 3–4x/week + I tried to get 8–10k steps most days. You really don’t need to spend hours doing cardio. 4. Recovery: 7–9 hours of sleep whenever I could. I used to think doing more was always better, but your body actually needs recovery to build muscle and change. 5. Supplements: Creatine 5g/day, whey protein when I couldn’t hit my protein goal through food, and fish oil. Helpful, but nowhere near as important as being consistent with food + training. 6. The biggest thing: I stopped expecting my body to change overnight. The first few weeks after my divorce I was honestly just trying to get through the day. Then my clothes started fitting differently, I got stronger, and eventually I started feeling like myself again. It wasn’t really a “revenge body.” It was more like rebuilding myself piece by piece. For everyone asking for the full routine / calories / workouts, I put more detail in my pinned post. 🤍
Five Guys🍔🍟& trufru🍫🍓 @Trü Frü #trufrupartner #food #Foodie #FoodTok #foodtiktok #yum #yummy #mukbang #mukbangeatingshow #eat #eating #eatwithme #burger #hotdog #fiveguys #fyp #fypシ #fypage #fypシ゚viral
Five Guys🍔🍟& trufru🍫🍓 @Trü Frü #trufrupartner #food #Foodie #FoodTok #foodtiktok #yum #yummy #mukbang #mukbangeatingshow #eat #eating #eatwithme #burger #hotdog #fiveguys #fyp #fypシ #fypage #fypシ゚viral
Explore where friends are drinking in real time with beermap.be – or just find your own wild spots! beermap.be #SmallBusiness #beermapbe #pov #beer #foryou
Explore where friends are drinking in real time with beermap.be – or just find your own wild spots! beermap.be #SmallBusiness #beermapbe #pov #beer #foryou
รู้แล้วไม่น่ารักแต่อยาก... #คำคมบาดใจ #สตอรี่ #แคปชั่น #คำคมพี่เปา #ihavecpu
รู้แล้วไม่น่ารักแต่อยาก... #คำคมบาดใจ #สตอรี่ #แคปชั่น #คำคมพี่เปา #ihavecpu
2 đứa không biết gì🥲@𝕐𝕖𝕟𝕟𝕙𝕒𝕚 #xuhuong #fyp#hiroshima
2 đứa không biết gì🥲@𝕐𝕖𝕟𝕟𝕙𝕒𝕚 #xuhuong #fyp#hiroshima

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