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@musiquecomplete46: #musiquetchadienne🇷🇴🇷🇴 #achtay_musique🎶🥁 #fypシ゚viral

𝐌𝐔𝐒𝐈𝐐𝐔𝐄 𝐂𝐎𝐌𝐏𝐋È𝐓𝐄
𝐌𝐔𝐒𝐈𝐐𝐔𝐄 𝐂𝐎𝐌𝐏𝐋È𝐓𝐄
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Region: TD
Thursday 22 October 2026 19:54:48 GMT
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gazo__prence
☆GAZO《prence 》♧♤♡ :
une musique pour moi
2026-10-22 20:18:58
1
user94619250706376
وجي :
2026-10-29 01:55:20
0
..n..a..g..r..o
أبكر….إدريس….أبكر :
2026-10-22 20:02:06
1
oknon943
BECHIR<>BEK<>FILS<>DE<>TOURBA :
✌✌✌
2026-10-25 06:48:10
0
ajbril258mail.com
ابراهيم جبريل :
🥰🥰🥰
2026-10-24 17:55:46
0
user5819603570737tiktok
محمودبن حسين :
💘💘💘
2026-10-24 06:41:33
0
files.kanem
files du kanem :
🥰🥰🥰
2026-10-27 22:23:10
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 👆
my new Halloween costume bc my mom said that she didn't like my first Halloween costume so l pick little red #fypppppp #happyhalloween #viral #2026 #followme
my new Halloween costume bc my mom said that she didn't like my first Halloween costume so l pick little red #fypppppp #happyhalloween #viral #2026 #followme
PU Natural Stone Panels for Feature Walls #PUNaturalStone #PUstonepanel #fauxstone #wallcladding #facadedecor
PU Natural Stone Panels for Feature Walls #PUNaturalStone #PUstonepanel #fauxstone #wallcladding #facadedecor




Parte 1🥇Qué canciones para los que tienen el 💔 corazón roto, hicieron falta? Los leo👌🏻 #canciones #top10 #musica #viral #reels
Parte 1🥇Qué canciones para los que tienen el 💔 corazón roto, hicieron falta? Los leo👌🏻 #canciones #top10 #musica #viral #reels

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