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180. Time to dip into the 170's.
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3010 kcal
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Gord: 86,54g | Prot: 119,72g | Carbs: 450,85g.
Café da Manhã: Almonds, Kroger Deluxe Jammed Chocolate Chip Cookie Dough Ice Cream, Kroger Deluxe Jammed Chocolate Chip Cookie Dough Ice Cream, Cookie. Almoço: Peach, Kraft French Onion Dip, Ralphs Pepperjack Cheese, Cub Foods Ground Beef (93% Lean / 7% Fat), 2% Fat Milk, Mrs. Butterworth's Original Syrup, Kodiak Cakes Power Cakes, Navels Oranges. Jantar: Pineapple, Ben & Jerry's Caramel Cookie Fix, Cheese Pizza, Sweet 2 Eat Peaches. mais...
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4479 kcal
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Exercício:
Musculação (Moderado) - 45 minutos, Caminhar (Lento) - 3/kph - 1 hora, Correr - 10/kph - 1 hora e 22 minutos, Ciclismo (Passeio) - <16/kph - 4 horas, Dormir - 8 horas, Descansar - 8 horas e 53 minutos. mais...
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 Comentários
This may be your best pic yet. Would work great for your avatar, but if people hadn't seen you posting everyday they would think it was just something you took from a magazine.
09 ago 18 por membro: adefwebserver
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09 ago 18 por membro: -Diablo
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09 ago 18 por membro: -Diablo
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Good. Your current body fat percentage?
09 ago 18 por membro: reader1
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I can only guess. 15-17%?
09 ago 18 por membro: -Diablo
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10 ago 18 por membro: reader1
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10 ago 18 por membro: -Diablo
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10 ago 18 por membro: Katt6256
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What is the best way to build muscle (Women's Masters' category if one day I wish to compete)? Active individual, previously a runner (1/2 marathon), whole food plant-based dieter? First, I wish to tone up plenty and then gradually build muscle. Please point me in the right direction. Thank you for your valuable time. Stay healthy and be well!
10 ago 18 por membro: PinkGirlYasmin
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10 ago 18 por membro: Bandrai
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300-500 calorie surplus and at least 10 sets of resistance exercise per muscle per week. If you're a novice you can build some muscle while losing fat but after the first half a year or so you'll have to be in a surplus to build any. There are many good youtube channels with great info and to help you with your form.
10 ago 18 por membro: -Diablo
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10 ago 18 por membro: murphthesurf
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10 ago 18 por membro: John10251
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thank you for the advices, I am learning a lot from you. I have been doing pretty good, my only problem is the pre and post workout meals , I need to incorporate that in my menu
10 ago 18 por membro: keilin-4
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10 ago 18 por membro: LZenn
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