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@ploily.xxn: #karants ##เสื้อกันหนาว##เสื้อฮู้ด##เสื้อฮู้ดแขนยาว

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Tuesday 20 October 2026 22:00:00 GMT
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Yes, beginners can lose fat and build muscle at the same time. Four rules: eat in a small deficit (roughly 10–20% below maintenance), put protein first (1.6–2.2 g per kg of body weight daily), lift 3–4 times a week and add weight or reps over time, and sleep 7–9 hours. For a 70 kg person, that's about 112–154 g of protein a day. Swap in your own weight and save this plan 💪 General info, so check with a doctor first if you have a health condition. #FatLoss #FitTok #WeightLossTikTok #MuscleGain #BeginnerFitness
Yes, beginners can lose fat and build muscle at the same time. Four rules: eat in a small deficit (roughly 10–20% below maintenance), put protein first (1.6–2.2 g per kg of body weight daily), lift 3–4 times a week and add weight or reps over time, and sleep 7–9 hours. For a 70 kg person, that's about 112–154 g of protein a day. Swap in your own weight and save this plan 💪 General info, so check with a doctor first if you have a health condition. #FatLoss #FitTok #WeightLossTikTok #MuscleGain #BeginnerFitness
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