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@elviksw: второй раз травят, ну димон.. @Дима ШГШ #шгш #димашгш #дерзшгш #дерзкий #шгш9сезон #шгш3серия #3серия #9сезон #эдит #лсп #школаглазамишкольника #сериал #отрава #похищение

𓆩Эᴧʙиᴋᴄ𓆪
𓆩Эᴧʙиᴋᴄ𓆪
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Sunday 18 October 2026 21:06:39 GMT
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mi_lixie
🐾✨lixie🐈‍⬛🐾 :
😻💖
2026-10-19 20:01:35
1
_agent.weis
𝓐𝙜𝙚𝙣𝙩 𝓦𝗲𝗶𝘀𝘀. :
а когда первый раз травили?
2026-10-19 11:26:56
0
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For everyone asking “how” 👇 I was 29 when I started and 30 in the after. I went from 216 lbs to 134 lbs in 12 months. The goal wasn’t just weight loss, it was body recomposition: lose the fat while building enough muscle to actually change my shape. 1. Diet: I stayed around a 300–500 calorie deficit. Protein with every meal, mostly whole foods, lots of water, and I still ate carbs. You do NOT need to cut rice/bread/potatoes to lose fat. 2. Weights: 4–5x/week. I stopped treating every workout like cardio and actually tried to get stronger. Same main exercises for weeks, progressive overload, usually finishing sets with 1–2 good reps left. 3. Train for YOUR shape: This made a huge difference. Your weak areas won’t be the same as someone else’s, so copying their exact split makes no sense. Thelo app helps with this — it looks at your physique and builds the workouts around what you need to bring up. 4. Cardio + steps: 8–10k steps/day + 20–30 mins cardio a few times a week. Nothing crazy. 5. Supplements/recovery: 5g creatine daily, whey if I needed extra protein, and 7–9 hrs sleep whenever possible. The boring answer really is doing this over and over for months 😭 For the more detailed guide, see my pinned post 👆
For everyone asking “how” 👇 I was 29 when I started and 30 in the after. I went from 216 lbs to 134 lbs in 12 months. The goal wasn’t just weight loss, it was body recomposition: lose the fat while building enough muscle to actually change my shape. 1. Diet: I stayed around a 300–500 calorie deficit. Protein with every meal, mostly whole foods, lots of water, and I still ate carbs. You do NOT need to cut rice/bread/potatoes to lose fat. 2. Weights: 4–5x/week. I stopped treating every workout like cardio and actually tried to get stronger. Same main exercises for weeks, progressive overload, usually finishing sets with 1–2 good reps left. 3. Train for YOUR shape: This made a huge difference. Your weak areas won’t be the same as someone else’s, so copying their exact split makes no sense. Thelo app helps with this — it looks at your physique and builds the workouts around what you need to bring up. 4. Cardio + steps: 8–10k steps/day + 20–30 mins cardio a few times a week. Nothing crazy. 5. Supplements/recovery: 5g creatine daily, whey if I needed extra protein, and 7–9 hrs sleep whenever possible. The boring answer really is doing this over and over for months 😭 For the more detailed guide, see my pinned post 👆
#AHA //
#AHA // "Our guest star" | #HonkaiStarRail #hsrcreators #honkaistarrailedit #ahaedit #nihilux #nihiluxhonkaistarrail #ahahonkaistarrail #nihiluxedit #hsr #hsredit #game #gameedit #hanasq #anix
دبي المزدحمة بالكثافة السكانية والحكومة المنشغلة في ايجاد الحلول المناسبة #دبي
دبي المزدحمة بالكثافة السكانية والحكومة المنشغلة في ايجاد الحلول المناسبة #دبي
#Finland#amapiano#freestyle
#Finland#amapiano#freestyle
🟥 la chance : fait cette recette avec 6 oeufs tu me remerciera plutard. #everyone
🟥 la chance : fait cette recette avec 6 oeufs tu me remerciera plutard. #everyone

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