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@you13762:

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Region: KH
Tuesday 22 September 2026 02:25:04 GMT
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greed_veasna
Veasna :
2026-09-22 05:27:45
2
ah.ka4134
🪖Ah Ka 🎀 :
-1 leg 😊😊😊
2026-09-22 03:29:50
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kanika3220
Loveអ្នកស្មោះ😘😪 :
2026-09-22 03:31:34
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jol_merl_ei
Leap Gaming🎮 :
2026-09-22 02:35:44
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theamustdeath
s.theaa :
2026-09-22 02:53:44
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#اما هي يا الله قد ظلموها#تصميم_فيديوهات🎶🎤🎬 #fypシ #repost #explore
#اما هي يا الله قد ظلموها#تصميم_فيديوهات🎶🎤🎬 #fypシ #repost #explore
#viral
#viral
اللهم آمين يارب 🤍#صباح_الخير #اكتب_شيء_تؤجر_عليه🌿🕊 #اجر_لي_ولكم
اللهم آمين يارب 🤍#صباح_الخير #اكتب_شيء_تؤجر_عليه🌿🕊 #اجر_لي_ولكم
If you are a business searching for creators or creators searching to work with brands then try this app @BookingArc #sarunhaven #bookingarc #contentcreator
If you are a business searching for creators or creators searching to work with brands then try this app @BookingArc #sarunhaven #bookingarc #contentcreator
Strong bones and strong muscles need the same foundation - protein + minerals + Vitamin D. *For Muscles:* Target 1.2-1.6g protein per kg body weight daily. Without protein, no muscle repair. - Animal: Eggs (2-3 daily), chicken, fish, beef liver once a week, yogurt, milk - Veg: Lentils/dal, chickpeas, beans, soy, paneer - Timing: 20-30g protein within 2 hours after workout *For Bones:* Bones are calcium scaffolding. Need calcium + Vitamin D + Magnesium + K2. - Calcium: Milk 500ml, yogurt, cheese, sesame seeds (til), small fish with bones, leafy greens like palak, methi - Vitamin D: Sunlight 20 min daily before 10am is non-negotiable in Pakistan. Also eggs yolk, fatty fish. Deficiency = bones weak even if calcium is high. - Magnesium: Nuts, almonds, pumpkin seeds, bananas - helps calcium absorb - K2: Desi ghee, fermented yogurt - directs calcium to bones, not arteries - Collagen: Bone broth (yakhni) weekly *Avoid:* Cola, excess salt, smoking, alcohol, too much chai with meals - they pull calcium out. Crash dieting = bone loss. Lift weights 3x week + daily walk. Muscle pulls on bone and makes it denser. Diet alone won't work without load. This is general info, not a medical plan. #muscle #muscle #bones
Strong bones and strong muscles need the same foundation - protein + minerals + Vitamin D. *For Muscles:* Target 1.2-1.6g protein per kg body weight daily. Without protein, no muscle repair. - Animal: Eggs (2-3 daily), chicken, fish, beef liver once a week, yogurt, milk - Veg: Lentils/dal, chickpeas, beans, soy, paneer - Timing: 20-30g protein within 2 hours after workout *For Bones:* Bones are calcium scaffolding. Need calcium + Vitamin D + Magnesium + K2. - Calcium: Milk 500ml, yogurt, cheese, sesame seeds (til), small fish with bones, leafy greens like palak, methi - Vitamin D: Sunlight 20 min daily before 10am is non-negotiable in Pakistan. Also eggs yolk, fatty fish. Deficiency = bones weak even if calcium is high. - Magnesium: Nuts, almonds, pumpkin seeds, bananas - helps calcium absorb - K2: Desi ghee, fermented yogurt - directs calcium to bones, not arteries - Collagen: Bone broth (yakhni) weekly *Avoid:* Cola, excess salt, smoking, alcohol, too much chai with meals - they pull calcium out. Crash dieting = bone loss. Lift weights 3x week + daily walk. Muscle pulls on bone and makes it denser. Diet alone won't work without load. This is general info, not a medical plan. #muscle #muscle #bones
Ủ tóc chuẩn mượt salon #utoc #hyamin #xuhuong
Ủ tóc chuẩn mượt salon #utoc #hyamin #xuhuong

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