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Weight rushed from small to younger

Now, the heavy 70 is in the Lean buck weight gain phase.

This is a puppet that doesn't cut, but choose to eat

1) Do not cut the flour, but will eat more protein 1.6-2 times per body weight

2) Increase fat, more good. Olive oil, boiled oil, boiled eggs, eat 5-6 eggs

3) Eat 3-4 liters of water per day

4) Do not eat desserts, desserts, fried items, baked and boiled only

5) Weight 5 days a week. Sleep 8-9 hours.

6) Eat a variety of meat, pork, chicken, fish. Because eating chicken, it will be bored, but I only shrimp and crabs 🥹

7) Weight gain may have more fat, followed by not much if eating well. Because the lean time is easy to lean, but it will take longer to increase gradually.

8) Lean Buck is to gain muscle and gain weight. At the same time, the weight that goes up is more muscle, but more than each match. This is very tired. 🥺

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2025/10/7 Edited to

... Read moreการเพิ่มน้ำหนักอย่างมีประสิทธิภาพโดยวิธี Lean Bulk ต้องอาศัยการวางแผนการกินอาหารและการออกกำลังกายอย่างรอบคอบ เพื่อให้กล้ามเนื้อเพิ่มขึ้นโดยไม่เกิดไขมันสะสมมากเกินไป เทคนิคที่สำคัญคือการทานโปรตีนในปริมาณที่เหมาะสม ราว 1.6-2 เท่าของน้ำหนักตัว เพื่อช่วยซ่อมแซมและสร้างกล้ามเนื้อ ควรเลือกโปรตีนจากหลากหลายแหล่งทั้งเนื้อสัตว์ หมู ไก่ ปลา ที่ไม่เพียงแต่ให้โปรตีนคุณภาพดีแต่ยังให้องค์ประกอบอาหารอื่นๆ และลดการเบื่ออาหารจากการกินอาหารชนิดเดียว นอกจากโปรตีนแล้ว การทานไขมันดี เช่น น้ำมันมะกอก ไข่ต้ม และมันต้ม จะช่วยเสริมการทำงานของกล้ามเนื้อและระบบเผาผลาญ โดยไขมันดีเหล่านี้ช่วยให้ร่างกายได้รับพลังงานอย่างยั่งยืนและควรหลีกเลี่ยงไขมันไม่ดีจากของทอดหรือของมันที่ทำให้น้ำหนักขึ้นแบบไม่ต้องการ การดื่มน้ำมากถึง 3-4 ลิตรต่อวัน ยังเป็นส่วนสำคัญในการช่วยระบบเผาผลาญและขจัดสารพิษ นอกจากนี้ควรออกกำลังกายเวทเทรนนิ่งประมาณ 5 วันต่อสัปดาห์ ซึ่งจะส่งเสริมการสร้างกล้ามเนื้อและช่วยให้ร่างกายแข็งแรง การนอนหลับให้เพียงพอ 8-9 ชั่วโมงก็มีผลต่อการฟื้นฟูกล้ามเนื้อและสมดุลฮอร์โมน ข้อดีของ Lean Bulk คือการเพิ่มน้ำหนักและกล้ามเนื้อในเวลาเดียวกัน แม้จะมีไขมันเพิ่มขึ้นบ้าง แต่จะไม่มากจนดูอ้วน และเมื่อเข้าสู่ช่วงลดน้ำหนัก กล้ามเนื้อจะยังคงอยู่และร่างกายจะลีนขึ้นได้ง่ายกว่าการเพิ่มน้ำหนักแบบรวดเร็ว สำหรับคนที่ต้องการเพิ่มน้ำหนักอย่างยั่งยืน ควรให้ความสำคัญกับคุณภาพอาหารและการออกกำลังกายอย่างสม่ำเสมอ รวมถึงการฟังร่างกายตัวเอง เพื่อปรับเปลี่ยนแผนการกินและออกกำลังกายให้เหมาะกับตัวเองที่สุด

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A list of 10 questions for gathering personal information to create a customized workout routine, including age, height, weight, gender, activity level, workout habits, equipment access, injuries, primary goal, and dietary restrictions.
Details achievable fitness goals like fat loss, body toning, glute lifting, and slimming arms/chest, emphasizing beginner-friendly home workouts. It outlines target stats: 152.6 lbs starting weight, 1-2 lbs/week fat loss, 1300-1500 calorie range, focusing on nutrition, strength, and light cardio without a gym.
A weekly workout schedule requiring only a 10 lb dumbbell and bodyweight. It lists daily workout types and their focus, including strength for chest, arms, core, cardio with glute focus, rest/stretch, glutes/legs, cardio/arms, and full body combos.
Attention🚨 for people that want to lose weight!!!
So I’ve come across chat gpt and I’ve got to say… This app is my best friend it’s amazing like you can have conversations with this app, and it gives you tips on a lot of things especially starting a Workout Routine!!! I gave them my information about my body and what my regular routine is and it
Kaitlynn❤️

Kaitlynn❤️

67 likes

Weight loss Journey
#weightlosstips #weightlosstransformation #Lemon8PhotoStudio
KhaelaWhaela

KhaelaWhaela

2710 likes

Down 25lbs w Lazy girl Weight loss hacks
If you’re like me and want results without overthinking every bite or workout, these are the 3 lazy girl hacks that helped me drop 25 lbs: 1. ACV Before Bed I take a shot of apple cider vinegar with water before bed (sometimes with a little lemon or stevia to make it bearable). It helps balance
The Secret sole society

The Secret sole society

527 likes

A side-by-side comparison of a woman's weight loss transformation. The 'Before' image shows her at 215lbs, and the 'After' image shows her at 175lbs, highlighting a significant change in body shape.
A digital scale displaying a weight of 174.4 lbs, confirming the progress in a weight loss journey. The 'SET' button is visible below the display.
A four-panel collage illustrating a woman's progressive weight loss journey. The images show her body at 215lbs, 193lbs, 186lbs, and 180lbs, demonstrating her transformation over time.
I lost 40lbs in 5 months 🥹
If I can do it so can you !!! 30 more pounds to go 😫 #weightlosstransformation #weightlosstransformationinprogress #beforeandafterweightloss #weightlosslifestyle #bodytransformation #postpartum #postpartumweightloss
laeshonely

laeshonely

731 likes

How I Lost Weight In 6 Months After Birth🫶
This is the smallest I’ve ever gotten! Before I got pregnant I was 150lbs then I gained 35lbs during pregnancy. I was so miserable so I had to make that change for myself so I could be healthy mentally and physically for me and my kids. Here are some things that helped me loose weight fast after bi
Kayla Renee

Kayla Renee

321 likes

Healthy eating for lazy teens
Green smoothie recipe🌿🥑 One cup avocado 1/4 cup celery juice 1/2 cup orange juice 2 cups spinach 3 tablespoons lemon juice 1/3 cup ice One scoop of protein powder (optional)
Sarah🏔️🐆🌊🌞

Sarah🏔️🐆🌊🌞

118 likes

A side-by-side comparison of a woman's body, showing a transformation from 215lbs to 175lbs, illustrating a 40lb weight loss in 4 months.
A fitness tracker display showing a significant increase in daily steps from 2,888 to 20,234, along with corresponding calories burned, miles, minutes, and floors.
A collage of various food items, including a salad, a dessert with ice cream, a smoothie, a meal with rice and protein, a Rice Krispies Treat, and a Dr. Pepper Zero Sugar ice cream.
Lose weight fat , easy, and sustainable 😉
I’ve tried sooo many diets, challenges , workouts to lose weight and they always worked at first but I will gain the weight back. But I have finally cracked the code !! Here are some of the things I did - MOVE MOVE MOVE I downloaded an app to track my steps for a week noticed I was only get
laeshonely

laeshonely

3555 likes

A woman in a light blue long-sleeve top and jeans smiles, standing with her hand on her hip, with '157lbs' displayed. The background shows 'Cafe' signage.
A woman takes a mirror selfie in a bathroom, wearing a light grey short-sleeve top and black leggings, with '150lbs' shown on the image.
A woman takes a mirror selfie in a gym, wearing a navy cropped zip-up jacket, black leggings, and white sneakers, with '148lbs' displayed.
Stages of my weight
I have 4 children ! I didn't think losing weight after having 4 kids would really work but consistency helps! I work on my very own fitness and eating plan that allowed to me to get where I am now. Comment if you're interested in my mommy secret 🙊 #weightafterbaby #momweightlossjourn
Ver𐍉ήicα⚠

Ver𐍉ήicα⚠

16 likes

If I had 3 months to get skinny again
#Lemon8 #summeraesthetic #bodytransformation #embracevulnerability #fatloss
Grace Weight Loss

Grace Weight Loss

207 likes

how i transformed from SKINNY FAT to lean and toned
breaking down my EXACT plan that helped me go from “skinny fat” to lean & toned 👙💪🏼 in this 5-part series i’ll be sharing the exact shifts that actually changed my body (and mindset): ✨ getting into a REAL calorie deficit while learning how to balance protein, carbs, and fats ✨ ditchin
jac 🧚🏼‍♀️

jac 🧚🏼‍♀️

720 likes

How To Lose Weight In 1 Month
Let’s be real — you don’t need an extreme plan to feel good in your body. One month is enough to see progress, feel stronger, and boost your confidence 💪💖. 🌟 My results after 1 month: More energy ⚡ Better mood ✨ Clothes fit better 👗 Lost 3-5 lbs (everyone’s different!) 💌 If you want an easy w
Hannah💕

Hannah💕

6004 likes

A woman with long blonde hair, wearing a white crop top, denim shorts, and red high heels, stepping out of a black SUV. The image is titled "THE FITNESS PLAN YOU NEED TO GO FROM PETITE TO THICK BADDIE."
A woman performing a squat in a gym, illustrating the Monday lower body strength training routine. The text lists exercises like squats, Romanian deadlifts, walking lunges, leg press, and calf raises with sets and reps.
A woman's toned midsection, illustrating the Tuesday cardio and core workout. The text lists HIIT cardio, planks, Russian twists, bicycle crunches, and flutter kicks with sets and reps/duration.
From Petite To Thick Baddie: Your Fitness Plan 🏋🏾
You can be thick in three months if you know how to workout and what to eat to get there. SAVE THIS FOR LATER GWORL!!! 🔐💁🏽‍♀️ Part 1: YOUR FITNESS PLAN 💕 Welcome to part one of "Petite to Thick Baddie," where I'll guide you through exercises tailored for your body type, targeti
Jodelle D

Jodelle D

5615 likes

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