#dietplan

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What's for Sunday lunch? I craved for some Pan seared cod, Kimchi, broiled veggies and red rice. Have a great Sunday everyone! #sundaylunch #sundayplate #cleaneats #cleaneatingdiet #healtheating #fitness #fitnessdiet #fitnessmotivations #dietplan
Hi everyone 🙋🏻‍♂️, . Today I will talk about Keto diet! 👉🏻A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. Once your body begins to use these for fuel, you're said to be in ketosis.🤗😃 . 🛎The goal is to reach what's called "keto adaptation," a state where your body produces a lot of ketone bodies from fatty acids which become your primary fuel source💡✅ . Benefits of Keto: Better mood and les anxiety. Because once they're in ketosis, they feel better mentally – calmer, more focused, less anxious. And it's true.😉😄 . Decreased Cravings. It blunts hunger more efficiently than other diets. If you're not a calorie-counter, you'll likely eat fewer calories on a keto diet. That’s why people lose fat more easily when they go keto, they're consuming fewer overall calories. ☝🏻 . 💡An increase in activated protein kinase have been reported by those using a ketogenic diet. This could potentially lead to an increased lifespan.📈 . Weakness of Keto: Hypertrophy Handicap. Gaining muscle mass might be harder than with a more common bodybuilding-style diet. . Faster Fat Loss is Not Proven. Recent studies show that low-carb dieting does not lead to faster fat loss than low-fat dieting if calorie and protein intake are the same. But you'll also find several studies showing the opposite. Some people might do better (for fat loss) on a keto diet while others will do better on a diet that provides more carbs🤓🤷🏼‍♂️ . Decreases in Performance. Once you're fully keto adapted, endurance work won't be affected. For pure strength training, in theory it shouldn't be negatively affected because during the session you use mostly ATP-CP for sets of 1-5 reps.🏋🏻‍♂️🙅🏻‍♂️ . Flat Instead of Full Muscles. On a keto diet I lose a lot of muscle fullness. I look a lot smaller. It's logical though – if you're not eating any carbs your glycogen stores will decrease 🗂📑 . 👨🏻‍⚖️Conclusion:If you're looking to get lean, use temporarily. If you're a strength athlete or bodybuilder/lifter trying to build muscle mass, I don't recommend it. If you're wanting life extension benefits, it might be good! 😄🍀💪🏻📑
🌟ABS ARE MADE AT THE GYM BUT REVEALED IN THE KITCHEN🌟 — Do you like saving money and hitting your goals? Then you gotta meal prep, YO! If you wanna stay on track, you gotta PREPARE! Winging it day to day is not only expensive but you’ll probably consume a lot more calories than you think (portion size and extra added butter/oil in meals consumed when eating out). — If you’re struggling to hit your goals and are working hard in the gym but don’t see much physical progress, it’s time to tune into your diet. We tend to overestimate our calorie expenditure through exercise and underestimate our calorie intake, which leads to weight gain or lack of fat loss. If you really wanna see profess, make a plan. Go online, search for a few healthy recipes, and go to the grocery and buy from your list only 🍠🥔🥦🍎🥚🥗🥜🌮 — I like prepping on Sundays and sometimes I’ll make a bit more food Wednesday’s (especially fish/meat). I make a batch of protein (fish, hard boiled eggs, maybe some meat), a batch of starchy carbs (sweet potato, potato, rice, or quinoa), and a bunch of fibrous veggies (brussels, cauli, broccoli, mushrooms, green beans, squash, etc.) — If you don’t have a game plan yet, it’s still early today! Go prepare for your week and start Monday off strong. If you don’t have the time to prep but can afford it, try a meal prep service that supports your goals. Either way, make a plan of action and stick to it.. You freaking got this 👊🏼 — Happy Sunday 🌼 — #mealprep #mealprepsunday #mealplanning #mealprepping #burritobowl #healthyhabits #healthymeals #trackingmacros #iifym #iifymgirls #iifymwomen #weightlossdiary #foodjournal #bostonfoodies #bostonfitness #bostonfood #preparedmeals #gymlifestyle #girlswhoworkout #eatingwell #eatinghealthy #veganfood #veganeats #mealpreplife #highprotein #lowcarb #nutritioncoach #nutritiontips #flexibledieting #dietplan
One of the hardest things you can do is take a step in the right direction when that direction causes you to be uncomfortable. . I deal with this daily in my own personal growth, and in my clients lives. . But looking back, not once will you regret making the right decision when you don’t want to. . If you’ve ever thought about hiring w trainer or coach to help you get back on track, message me. . Have you checked out my website? . Here’s what I offer: . ✅ INDIVIDUALIZED, Simple online coaching programs at an affordable rate 🏋🏼‍♂️ . ✅ Custom calorie and macro coaching and guidelines 🍪 . ✅ Access to me through my CUSTOM APP and it’s messenger EVERYDAY along with WEEKLY check-ins. 📱💻 . #forerunner #buildmuscle #physique #weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers
Sunday Hits!! As we prepare For a day out ..Make every sec count. #HappySunday 😁 #MusicAndFitness #YALA #TyOgedegbe #TyOG
Pan roasted tomatoes 🍅👩🏼‍🍳 mix up your veggie routines and try something new this week! 😋. - #mealprep #tomatoes #roasted #kitchenhacks #kitchen #veggies #vegan #veganrecipes #mediterraneandiet #hearthealthy #lowcarb #diabetes #diabetesawareness #dietitian #dietplan #mealplan #houston #htx #texas #sunday
5 REASON YOU SHOULD FOAM ROLL!! 1. Improved flexibility and increased joint range of motion 2. Better circulation 3. Stress reduction 4. Reduce exercise-related soreness 5. Prevent injury I generally only foam roll my Hamstring,glutes,quads, calves,hips, and my back. I try and use a lacrosse ball for my chest and triceps because a foam roller is hard to get in those areas.
I made made #ketocheesybread today #success wish I had dipping sauce to go with it but it was fantastic #keto #ketodiet #ketogenicdiet #ketotransformation #healthyfood #fitness #ketorecipes #ketoweightlossjourney #dietplan
Good morning 💕 Been getting a couple of cruel comments that strike at my mental health 😭 anyways this is breakfast part one!! Once I’ve worked out I’ll drink a smoothie.
Blue Cross Blue Defend of Massachusetts: Balanced Living weight loss motivation If you Like the post don't forget to share it https://weightlossmotivationsystem.com/2018/04/20/blue-cross-blue-defend-of-massachusetts-balanced-living/ #fitnessmotivation #weightloss #slim #muscle #lean #bodybuilding #diet #dietplan #weightlossmotivation #fitnessmodel #fitnessaddict #fitnessjourney #instafitness #fitnessgirl #fitnesslifestyle #igfitness #fitnessfreak #fit #fitness #gym #fitfam #fitnessgirls #gymlife #gymmotivation #fitlife #transformation #motivation #getslim #looseweight #getinshape
عند تحضير المخلل المنزلي يجب عدم غسل الخيار بشكل جيد حتى تساعد البكتيريا الموجده عليه في نمو سريعا و بدأ عملية التخمير & ايضا في فصل الشتاء لتسريع نمو البكتيريا و عملية التخمر وضع بعض السكر في المحلول & نضعه في مكان دافئ حتى تبدأ و تكون عملية التخمير اسرع 🥒🥒 when made the pickles in home must not washing the cucumer 100% to leave the bacteria and help in fermentation process & we can add sugar in the brine solution in winter to enhancing growth bacteria &put the bottles in hot place to starting fermentation 🥒✅ #foodporn #healthyfood #nutritionist #eatingdisorder #dietfood #dietplan #foodscience #foodtechnologystudent #vegetablesalad #pickles #fermentation #healthyfoodporn #lifestyle #dietitian #healthyplate #hygieneschool #microbiology
Don’t forget your greens! A little nutritional fyi. Summer is hopefully around the corner and we are all looking for ways to get our own #summerbod • • • #fitness #nutrition #macros #diet #heathy #healthyfood #heathyeating #dietplan #dietfood
✅”Results Start Now Dont Wait Sign Up Today Serving LA and OC area Let’s Go!” #personaltrainerOC #personaltrainerLA #results #summerbody #trainhard #believe #loseweight #inspire #motivate #dietplan #specials #discounts #fitwcm 💯💪🏻✅
Intermittent Fasting isn’t really a diet but more of an eating strategy. By restricting the amount of time you can eat, you’ll most likely consume fewer calories.
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Intermittent Fasting is broken up into a “Fasting” window and a “Feeding” window.
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In the Fasting window, you can consume zero calorie beverages (water, black coffee, tea etc.) - no food and no calories!
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In the Feeding window, you can eat what you normally eat (protein, carbs, vegetables, fruits, fats etc.) You should still be drinking water and you can have coffee!
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In the above example, the Fasting window is 16 hours and the Feeding window is 8. There are other methods but this one is the most utilized, sustainable and studied (for now). The timing of your 2 windows can be whatever suits your schedule. I would suggest starting off with a 14/10 hr split and gradually extending the Fasting window to 16 hrs.
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The windows can be whatever suits your schedule the best. The example above is probably best for someone who works 9-5 but if you work a night shift, you can flip it by 12 hours. Basically just wait about 5 hours after you’ve woken up to start eating and stop eating about 3 hours before you go to bed 😊
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There is also evidence that suggests that Intermittent Fasting could improve metabolism and growth hormone production, however, whether this is 100% true and/or significant is still very debatable!
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At the end of the day, if you’re trying to lose a few lbs and if your schedule and lifestyle meshes well with Intermittent Fasting then give it a shot 🏀
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As always, let me know if you have any questions at all in the comments! 📥
. Credit👉🏼 @roballenfitness - 🤙🏼Follow @prodiettips for daily nutrition tips -
CHIN UPS VS PULL UPS💪🏽 -
💪🏽Chin ups & pull ups are great for putting mass on your back. Both have been shown to elicit high EMG activity in the Lats, with chin ups having higher rates of biceps activation than pull ups. The lower traps are slightly more active in the pull up over the chin up (Youdas et al. 2010)✌🏽
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🤔Some research suggests that a pronated grip is better than a supinated grip (Signorile et al 2002). Although this research was conducted using a lat pulldown instead of a chin up or pull up, I feel that this is applicable and makes sense. Most people can easily perform more chin ups than pull ups and perhaps this is due to the lats fatiguing faster in the pull up. However, there is no relevant research that directly prefers one over the other, so I’d have to recommend both to get the full benefits of these bodyweight movements🔥
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🤙Grip width is however something that is applicable to both and the research shows that a grip of 1.5 biacromial (shoulder) width is best for lat activation (Andersen et al 2014)✅
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📌To conclude, whether you choose to do pull ups or chin ups, having your hands just outside of shoulder width seems to be best for growth. Focus on each individually for a training block of 4-6 weeks & then do the other✌🏽
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🤙Tag a friend who needs to know this! - Credit👉🏼 @physiotrition - 🤙🏼Follow @prodiettips for daily nutrition & training tips -
Get outside and get active! 🏃🏽‍♂️🏃🏽‍♂️ . Took advantage of this nice day and hit the mile one stairs with @sarahp55 & @elishiadinn ! . Taking every advantage of nice weather this summer and taking my training outside! If anyone wants to hit these up anytime, shoot me a message! . Happy Sunday! 🌞
OPTRIMAX JELLY . 🔥 Membakar lemak dan memblokir lemak 70% dan mendetoks 30% 💩 Melancarkan BAB 💪 Menurunkan BB, Gula darah, Kolestrol . #dietsehat #dietplum #dietplan #dietfood #dietjelly #jellyenak #jellymurah #jellysehat #healthylifestyle #healthy #bwl #jellyplum #jellyplumoptrimax
OPTRIMAX JELLY . 🔥 Membakar lemak dan memblokir lemak 70% dan mendetoks 30% 💩 Melancarkan BAB 💪 Menurunkan BB, Gula darah, Kolestrol . #dietsehat #dietplum #dietplan #dietfood #dietjelly #jellyenak #jellymurah #jellysehat #healthylifestyle #healthy #bwl #jellyplum #jellyplumoptrimax
OPTRIMAX JELLY . 🔥 Membakar lemak dan memblokir lemak 70% dan mendetoks 30% 💩 Melancarkan BAB 💪 Menurunkan BB, Gula darah, Kolestrol . #dietsehat #dietplum #dietplan #dietfood #dietjelly #jellyenak #jellymurah #jellysehat #healthylifestyle #healthy #bwl #jellyplum #jellyplumoptrimax
Tired of the same old boring protein powders? It's time to #shakeitup All our shakes are made using fresh ingredients and made fresh to order. They're also all 100% Vegan.
#دستور_تهیه #آب_دتوکس ، #ویژه #لاغري دوستان آب دتوکسی با ترکیبات میوه ای مختلف در بازار به فروش میرسه ولی هم قیمت بالایی داره و هم اینکه افزودنی دارن، در ضمن تهیه اون در منزل راحته و طبیعی هم هست، من خودم انواع نوشیدنی دتوکسی رو در خونه تهیه کردم، برای لاغری شکم بسیار عالی هست 😉 #لاغری_شکم #لاغری #فیتنس #فیتنس_بانوان #چربی_سوزی #چربیسوز #چربی_موضعی #چربی_سوزی_سریع #چربی_شکم #رژیمی #رژیم_درمانی #رژیم_چاقی #رژیمغذایی #رژیم_سالم #رژیم_ورزشی #fitness #diet #dietplan #dietfood
How many calories do you consume ?🍱 #dietplan #fitness #bodybuilding Follow for more information ✔️🎀
HAVE YOU EVER TRIED TO ADD BEETROOT IN YOUR CAKES ?? 🍰 🔽Look at my NEW Recipe🔽 👨🏻‍🍳BEETROOT BROWNIE dark chocolate (without butter, sugar free) 🍫 ‼️Go to My BLOG for the Recipe link in my Bio @nutrition_uk ‼️ . . . . . . . . . . . . #londonfitfam #lovefood #greedy #fitgirls #nopainnogain #healthyeating #healthylifestyle #nutritionist #gainz #bodytransformation #recipes #nutritionist #londoner #londonist #veganrecipes #londonpt #dietplan #feedfeed #wholefoods #eaaats #cakes #healthycuisines #londonblogger #foodbloggers #lovechocolate #fitnesstrainer #f52grams #brownierecipe #londonfitness
月曜日来ないでの図
Light Sunday night dinner.
Happy Sunday 💕 Don’t forget, you’re good enough. You deserve what you want out of life. You’re only one decision away from a totally different life. ✨
¡Feliz Día Internacional de la #MadreTierra ! Hoy tenemos una gran oportunidad para agradecerle a la #naturaleza por todas las bendiciones que nos brinda. Así que, toma la decisión de amar y cuidar este #hogar que llamamos #Tierra . Utiliza tu bici o camina a la tienda en vez de manejar el carro, no botes basura en la calle y sobre todo ¡siéntete agradecido y agradecida con la vida! 🌎🌱 Se parte de nuestra gran familia. Contactame al (772)678-8156 y con gusto sere tu #YesYouCanCoach #YesYouCan #DietPlan #TransformChallenge #DietaLatina #InternationalEarthDay #DiaInternacionalDeLaTierra #EarthDay
Does it get much better than knowing your fridge is packed full of fully-prepped healthy meals for the week ahead? Find out how we can help -> prepperfect.co.uk . . . . . . . . . . . . . #prepperfect #mealprep #prepmeals #motivation #sundaymealprep #foodprep #diet #dietplan #fitness #fitnessmotivation #fitspo #healthyfood #healthylifestyle #training #eatclean #bodygoals #girlswholift #positivethinking #livewell #setgoals
Last chance to sign up for the April 23rd round. Yes, you can enjoy some of your favorite foods AND reach your weight loss goals. FWTFL teaches you how. Click on my link on my profile to learn more and sign up. Summer is coming...look and feel your best!
Sunday 22 April - Lunch Picnic in @kewgardens. We did our own version of hanami, we found a beautiful blossom tree, spread our picnic blanket under it and cracked open the prosecco and picnic hamper. 🍇🍓🥂🍾🌸🌸🌸 #weightloss #weightlossplan #weightlossjourney #sheddingforthewedding #shedding #slimming #diet #dietplan #dieting #healthy #healthyeating #eatinglessmovingmore #fooddiary #foodjournal #hanami #cherryblossom #sakura #kew #kewgardens #picnic
Wondering what to snack on this afternoon? We got you👆👀 . . #sallysdietclinic #sallythedietician #sally #diet #dietician #health #nutrition #healthysnack #snacks
Did a little remote coaching for 80+ of my online Accelerated fat loss #csMentorship clients and friends on how I can gain weight even though if my physical activity level is high. This example: If I were to eat 3 plates of chicken pasta with cream sauce for dinner (lol), on top of lunch and breakfast! - even a budget 3700 calories won't save me! A positive caloric intake of +200 calories a day would add 1kg of unhealthy weight a month. That's 12kgs a year! Track your calories quickly with My Fitness Pal if you're on a weight loss journey for at least a week, so you know if you're over or under eating. It usually takes less than a minute to input one meal. Even if you're not interested in the calories, just by entering the data will make you more mindful of what you've eaten (great for end of the day analysis). It can also track other variables, such as composition of food (macros) but I'll leave that for another day ;) How are you measuring what you eat? Side note: grammar police: Calories are* stored as fat. Not calories is* :p If you'd like to learn more weight loss strategies, do feel free to send me a message and I'll set you up accordingly :) Oh.. Please tag a friend who may find this useful! 🙏 . #coachsharm GuruFitness.com . #losefat #loseweight #nutrition #mindset #movement #fitness #csMentorship  #flattummyhacks #onlinecoach #onlinetrainer #onlinepersonaltrainer #fatloss #weightloss #weightlosscoach #weightlossjourney #weightlosstips #weightlosscommunity #weightwatchers #weightlossmotivation #motivation #diet #dietplan #dieting
Tag a friend you want to see this. Follow us for more here @yourdietguru24
NO CARBS BEFORE MARBS IS BOLL*CKS . It is near IMPOSSIBLE to cut all carbs from your diet and there are some really healthy carbs that you SHOULD be eating like fruit, veg, and leafy greens . Just stay away from refined carbs like pasta, bread, chips and baked goods if you are looking to keep calories low . As a rule, just stay in a calorie deficit and you will lose fat- simple 😁 . . . . . . . #fatloss #carbs #fitfam #fitspo #fitsporation #carb #carbohydrates #nutrition #nutritionist #fitfam #fitspo #healthyfood #healthyeating #sundayfunday #girlgainz #diet #dietplan #slimmer #fatlossjourney #fitnessjourney #female #womensfitnesspage #selfcare #selfcaresunday
🌳 BLUE BIRCH SMOOTHIE 🌳 >>Made with 2 frozen bananas, a scoop of vanilla protein @buffalonutritionacton , organic blue matcha @matcha.blue and 1 carton of birch water @tappedtrees. Topped with pumpkin seeds, raw cacao beans, organic blue mallow flowers @matcha.blue. New post in my blog bestrongbehealthy.com “Say bye bye to coconut water and hello to birch water” (link in my bio @nutrition_uk ) !! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ##tappedtrees #smoothierecipes #matcharecipes #londonfitfam #lovefood #fitgirls #healthyeating #healthylifestyle #nutritionist #gainz #bodytransformation #recipes #nutritionist #londoner #londonist #veganrecipes #londonpt #dietplan #feedfeed #wholefoods #eaaats #cakes #healthycuisines #londonblogger #foodbloggers #fitnesstrainer #f52grams #londonfitness
Happy Saturday fitfam! 🌎 I don’t plan anymore, I just go with the flow instead. I feel ‘better’ things happen to me, when I just go with the flow. - My friend @ma.connie.t.m swings by to visit impromptu & asks me, ‘Will you take pics with me?’ Huh!?!?! I said, ‘Are you sure? It’s still cold outside. I’m not ready’. She says, ‘Let’s get hair, makeup, quick bronzer, swim suit, & take pics indoor. Lets go!’ - Thank you @ma.connie.t.m for the opportunity to pick me as your first physique ever photo shoot pick. But I don’t quite remember that AFX posing routine anymore. Lol!😜🤷‍♀️🙌💪 We’ll do the best we can & just have fun with this on-the-fly project. - I don’t know 🤷‍♀️ to pose, lol 🤣 That routine from last year, I’ve archived that in my mind, its history. I don’t remember exactly anymore, lol.🤣 Looks like I can never get used to being in front of an audience; whether it’s a single person who happens to be a good friend, or in front of an audience. - If I compete again, then I will need to relearn the poses from scratch or refresher coaching from @ifbbpro_idalitteral . But the routine, oh my goodness! I need to be taught from scratch. Ah, I found good music I think. 🤔 We’ll touch base here soon @ifbbpro_idalitteral , late summer maybe.🙌🙋‍♀️🏋️‍♀️ . . . . #gym #workout #beauty #motivation #fit #fitspo #fitfam #fitlife #fitness #fitnessmotivation #fitspiration #fitnessjourney #follow #fashion #health #physique #girlswholift #bodybuilding #natural #naturopathicmedicine #chiropractor #kinesiology #muscletesting #diet #dietplan #womenbodybuilding #womenphysique #physicaltherapy
Oh look another gratuitous ab shot but they seem to be hiding! 🧐 Moral of this post: Don’t severely restrict calories. Don’t severely restrict carbs. Or you end up stuffing your face (for like a whole week). Thankfully I’m back on the wagon now. I’m back to implementing the “gentle calorie deficit” approach. Binge eating is not cool and it’s not fun. Thankfully I don’t do it very often now but I used to have a big problem with it. Last week reminded me again why I can’t do severe restriction and I really need balance in my life. Don’t be a douche bag either. Peace out ✌️
Shelby Church! Eating plan and Exercise Lifehacks You Will need To Know! weight loss motivation If you Like the post don't forget to share it https://weightlossmotivationsystem.com/2018/04/22/shelby-church-eating-plan-and-exercise-lifehacks-you-will-need-to-know/ #fitnessmotivation #weightloss #slim #muscle #lean #bodybuilding #diet #dietplan #weightlossmotivation #fitnessmodel #fitnessaddict #fitnessjourney #instafitness #fitnessgirl #fitnesslifestyle #igfitness #fitnessfreak #fit #fitness #gym #fitfam #fitnessgirls #gymlife #gymmotivation #fitlife #transformation #motivation #getslim #looseweight #getinshape
Siang siang tak sempat.. Memalam jugak nak up
Tag somebody for some fitness inspiration! And if you need some help burning belly fat...🔥 Tap the link in my in bio: @inspiration.weightloss • Follow @inspiration.weightloss Follow @inspiration.weightloss Follow @inspiration.weightloss
“YOU ARE WHAT YOU EAT” The human body is built with the nutrients it gets from food : Water, Protein, Fat, Carbohydrates, Vitamins, Minerals and YOU are in control of what you eat !! I’m Nutritionist if you need help for a good diet and to have an Healthy body ask me in private, give me your email adress and I’ll send you one dietary questionary to know more about you and with this informations I’ll custom your Diet Plan from Monday to Sunday in accordance with the foods you like and based on your goals (weight loss, lean mass, healthy lifestyle, allergy...) #summeriscoming . . . . . . . . . . . . . . . . . . . #londonfitfam #lovefood #greedy #fitgirls #nopainnogain #healthyeating #healthylifestyle #nutritionist #gainz #bodytransformation #recipes #weightlossrecipes #londoner #londonist #veganrecipes #londonpt #dietplan #feedfeed #wholefoods #eaaats #cakes #healthycuisines #londonblogger #foodbloggers #lovechocolate #fitnesstrainer #f52grams #leanmass #londonfitness
Sedap tau.. Sihat lagi..
Sihat tak menu kiter 😆😆😆
Ketogenic breakfast made by my godfather 🍳🥓🥞 Low carb pancakes, eggs and bacon 😍🤤 ~ Kind of ironic that I’m posting this seeing that tomorrow is my first day of intermittent fasting and I’ll be skipping breakfast 🙅🏾‍♀️ Like ❤️ this post if you’re excited for my “Trying Intermittent Fasting for a Week” video on YouTube ▶️
Payong sedaihhh. .Makcik nak keluar dah.. . . Rasa nak membawang sat.. 😝 Saja makcik nak habaq 2 bulan lepaihh makcik timbang berat badan terkejut penimbang 76kg. . Bukan makcik terkejut tapi penimbang tu terkejut 😵 . . . Tetapi... Tetapi.. Tetapi.. Hari ni pagi td lepas naik lagi sekali penimbang.. Makcik pulak terkejud... Serius niii makcik terkejut.. Alhamdulillah 65.1kg Nampaknya 5kg to go... 💪💪💪 Makcik punya target 60kg . #breakfast #brefit
Haaa jommm ada POS ada COD MINUMAN NUTRISI hebat #brefit
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