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@queenkween528: #dasal #datusalumay

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Tuesday 10 November 2026 10:54:22 GMT
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quindanicah
_quin.xo :
kinsa na Ma'am....
2026-11-10 11:00:28
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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 👆
MakeupbyMario Surreal skin natural finish foundation shade 15n #makeupbymario #makeupbymariofoundation #tiktokshopsparkcreator #ttspringbeauty #foundationreview @Makeup By Mario
MakeupbyMario Surreal skin natural finish foundation shade 15n #makeupbymario #makeupbymariofoundation #tiktokshopsparkcreator #ttspringbeauty #foundationreview @Makeup By Mario
mending langsung preorder deh sblm sold out karna sebagus itu dipake banyak ga bikin dempul 🥺🫰🏻 #skintint
mending langsung preorder deh sblm sold out karna sebagus itu dipake banyak ga bikin dempul 🥺🫰🏻 #skintint
**3 warna pilihan! Seluar lebar pinggang getah** #seluarlebar #seluarpingganggetah #ootdmalaysia #fesyenwanita #seluaroutfit
**3 warna pilihan! Seluar lebar pinggang getah** #seluarlebar #seluarpingganggetah #ootdmalaysia #fesyenwanita #seluaroutfit
Vòi sen tăng áp #duyencoishop #giadungtienich #dauvoitangapnuoc #voisentangap #xuhuong
Vòi sen tăng áp #duyencoishop #giadungtienich #dauvoitangapnuoc #voisentangap #xuhuong
- وفي بداية شهر 11 اللهم آمين يارب العالمين...🤎✨ #ستوريات #حالات_واتس_اب #بداية_شهر_جديد #شهر_نوفمبر #اكتب_شي_توجر_عليه
- وفي بداية شهر 11 اللهم آمين يارب العالمين...🤎✨ #ستوريات #حالات_واتس_اب #بداية_شهر_جديد #شهر_نوفمبر #اكتب_شي_توجر_عليه

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