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How is your week going? For some reason I’ve been feeling a little down so the only solution is cake! And gym/relaxing/work because #balance
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🍓 Breakfast: pineapple, banana, and raspberries on steel cut oats
🍝 Lunch: bean pasta salad with tomatoes and peppers
🥑 Dinner: salad with tofu, lettuce, rice, tahini, and lemon
🧁 Cake: carrot cake !! ❤️.

How is your week going? For some reason I’ve been feeling a little down so the only solution is cake! And gym/relaxing/work because #balance ⠀ ⠀ 🍓 Breakfast: pineapple, banana, and raspberries on steel cut oats 🍝 Lunch: bean pasta salad with tomatoes and peppers 🥑 Dinner: salad with tofu, lettuce, rice, tahini, and lemon 🧁 Cake: carrot cake !! ❤️ ...

Another easy 10 minute lunch! Baked wild salmon seasoned with olive oil, lemon and ground black pepper with a fried egg cooked in avocado oil, sautéed garlic mushrooms, spinach and half an avocado. I cooked the egg, spinach and mushrooms one after another in a non stick pan (no need to dirty up more dishes) while I baked the salmon on 400 for 10 minutes in my toaster oven. Easy peasy nourishing and delicious! Hope you’re having a great day!
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By @zestmylemon
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#protein#nutrition#carbs#iifym#fitfood#cleaneating#macros#avocado #foodsile#meal #eat#carb #vegan #healthysnack#protein#macros#chickenbreast#bodybuilding#bodybuildingfood#healthyfood#healthylifestyle#sleep#stress.

Another easy 10 minute lunch! Baked wild salmon seasoned with olive oil, lemon and ground black pepper with a fried egg cooked in avocado oil, sautéed garlic mushrooms, spinach and half an avocado. I cooked the egg, spinach and mushrooms one after another in a non stick pan (no need to dirty up more dishes) while I baked the salmon on 400 for 10 minutes in my toaster oven. Easy peasy nourishing and delicious! Hope you’re having a great day! —— By @zestmylemon —— #protein #nutrition #carbs #iifym #fitfood #cleaneating #macros #avocado #foodsile #meal #eat #carb #vegan #healthysnack #protein #macros #chickenbreast #bodybuilding #bodybuildingfood #healthyfood #healthylifestyle #sleep #stress ...

💥PROTEIN SOURCES💥
Read below to for details!👇👇
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TAG A FRIEND WHO NEEDS TO SEE THIS! 💪🏼
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✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING via DM!
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REPOST: @mazerfitness
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🔥Yo, you know that thing called protein? That thing that build muscle or helps you to preserve muscle mass in a fat loss phase. Yeah... that thing.😉
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✌️You need to eat that! But what should you eat in order to get your protein in?
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You see, there are a lot of very good protein sources out there! High protein, low tag along fats. BUT, there are also a ton of not so really good protein sources out there. little protein, high tag along carbs and fats. You need to be able to distinguish the difference between the two!!
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So here’s a little chart that I threw together for you so you know how much you need to eat from certain foods to eat 30 grams of protein which is something you should be shooting for to at every meal, maybe more, probably not less depending on your protein needs and meal preference of meal frequency.
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Before I get bombarded in the comment section with the question “DENNIS, how much protein do I need?” → 1 gram per lbs of body weight is good for most people trying to lose a little bodyfat. If have a lot of bodyfat to lose (20-30+ lbs) I would recommend to go with one gram per lbs of GOAL WEIGHT.
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For any questions related to Healthy Nutrition and Dieting, please DM us 📚🤓.

💥PROTEIN SOURCES💥 Read below to for details!👇👇 - TAG A FRIEND WHO NEEDS TO SEE THIS! 💪🏼 ———————— ✅Follow @the.perfectdiet for certified diet info! 🔥We help YOU reach your fitness goals with proven content on dieting and nutrition ‼️You can ask us ANYTHING via DM! ———————— REPOST: @mazerfitness - - - - - - 🔥Yo, you know that thing called protein? That thing that build muscle or helps you to preserve muscle mass in a fat loss phase. Yeah... that thing.😉 - ✌️You need to eat that! But what should you eat in order to get your protein in? - You see, there are a lot of very good protein sources out there! High protein, low tag along fats. BUT, there are also a ton of not so really good protein sources out there. little protein, high tag along carbs and fats. You need to be able to distinguish the difference between the two!! - So here’s a little chart that I threw together for you so you know how much you need to eat from certain foods to eat 30 grams of protein which is something you should be shooting for to at every meal, maybe more, probably not less depending on your protein needs and meal preference of meal frequency. - Before I get bombarded in the comment section with the question “DENNIS, how much protein do I need?” → 1 gram per lbs of body weight is good for most people trying to lose a little bodyfat. If have a lot of bodyfat to lose (20-30+ lbs) I would recommend to go with one gram per lbs of GOAL WEIGHT. ——————— For any questions related to Healthy Nutrition and Dieting, please DM us 📚🤓 ...

The scale 😈
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Are you super focused on your day to day weight on the scale?
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I used to weigh myself Every. Single. Morning.
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and I don’t even know why? I wasn’t even trying to lose weight or gain weight, but it was something I HAD to do.
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Now I occasionally weigh myself just to kind of see but otherwise it’s not even something I think about
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The scale is an awesome way to track  data but it’s not the only way there are many others. My favorites being:
✖️progress photos
✖️measurements
✖️how your clothes feel
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If the scale bugs you, get off of it! The number on the scale doesn’t define how fit or in shape you are!
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👇🏼👇🏼What are your thoughts on the scale?
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#scale #weighingyourself #gymtime #workouttime #workoutvideo #balance #foodfreedom #healthyliving #healthyeats #macros #trackingmacros #onlinecoach #flexibledieting #dieting #cardio #liftweights #gainmuscle #weightloss #weightlossjourney #losefat #fatloss #losingweight.

The scale 😈 - Are you super focused on your day to day weight on the scale? - I used to weigh myself Every. Single. Morning. - and I don’t even know why? I wasn’t even trying to lose weight or gain weight, but it was something I HAD to do. - Now I occasionally weigh myself just to kind of see but otherwise it’s not even something I think about - The scale is an awesome way to track data but it’s not the only way there are many others. My favorites being: ✖️progress photos ✖️measurements ✖️how your clothes feel - If the scale bugs you, get off of it! The number on the scale doesn’t define how fit or in shape you are! - 👇🏼👇🏼What are your thoughts on the scale? ________________________________ #scale #weighingyourself #gymtime #workouttime #workoutvideo #balance #foodfreedom #healthyliving #healthyeats #macros #trackingmacros #onlinecoach #flexibledieting #dieting #cardio #liftweights #gainmuscle #weightloss #weightlossjourney #losefat #fatloss #losingweight ...

I overhear a lot of conversations from people on the streets, in classes, at the gym, while I’m out shopping, at restaurants, EVERYWHERE & one thing that seems so common among them all is self-deprecation. Why are you literally talking shit about yourself?!!! Zoom out & analyze your circumstances again—would they even be like that or appear to be like that if you weren’t putting such a negative light on your life? NO. I remember when I was a kid, I’d say self-deprecating things about myself usually joking around with friends, but as I grew older, I stopped saying these things even as a joke because those thoughts will literally become your reality. Next time you screw up, instead of saying “I’m such a dumb bitch” say “oopsss it’s all good I’ll do it better next time” & watch your confidence fourishhhh💃🏼💅🏻
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Top: @chalkedbarbell 
Lifting belt: @cardilloweightbelts 🖤.

I overhear a lot of conversations from people on the streets, in classes, at the gym, while I’m out shopping, at restaurants, EVERYWHERE & one thing that seems so common among them all is self-deprecation. Why are you literally talking shit about yourself?!!! Zoom out & analyze your circumstances again—would they even be like that or appear to be like that if you weren’t putting such a negative light on your life? NO. I remember when I was a kid, I’d say self-deprecating things about myself usually joking around with friends, but as I grew older, I stopped saying these things even as a joke because those thoughts will literally become your reality. Next time you screw up, instead of saying “I’m such a dumb bitch” say “oopsss it’s all good I’ll do it better next time” & watch your confidence fourishhhh💃🏼💅🏻 . . Top: @chalkedbarbell Lifting belt: @cardilloweightbelts 🖤 ...

how to calculate your energy intake (calories!!) 🍌🥝🥞🍳🥦🍔⁣⁣
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calories are a tricky one to chat about but I do feel like its an important thing in helping you reach your goals - please ❗️❗️ remember, calories are not the enemy, food is ur friend, you gotta eat to grow, blah blah I could go on 🤗 eating next to nothing will only make you feel tired & lethargic ❗️❗️however it is important for weight loss, weight gain, weight maintenance, that you are *wise* when it comes to what your eating ☺️⁣⁣ ⁣⁣
you don’t need to stick to your intake to the exact calorie, this is just a round about estimate that you can use! ⁣⁣
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Step 1: calculate your BMR (basal metabolic rate)⁣⁣
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Women: weight in KG x 22⁣⁣
Men: weight in KG x 24 ⁣⁣
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Step 2: work out your physical activity level (PAL)⁣⁣
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Sedentary: 1.2⁣⁣
Fairly active (walking + exercise 1-2 times per week): 1.3⁣⁣
Moderately active (exercise 2-3 weekly): 1.4⁣⁣
Active (exercise hard more than 3x weekly): 1.5⁣⁣
Very active (exercise HARD daily) 1.7⁣⁣
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Step 3:⁣⁣
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BMR multiplied (x) PAL = DAILY CALORIE NEEDS FOR WEIGHT MAINTENANCE ⁣⁣
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For example (a person female weighing 70 kg, who is moderately active) = ⁣⁣
(BMR) 70 X 22 = 1540kcal ⁣⁣
(BMR X PAL) 1540 X 1.4 = 2156kcal (maintenance calories) ⁣⁣
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For weight loss = aim to reduce calorie intake by 10-20% (slow and steady wins the race!) e.g. 2156 x 0.85 (15%) = 1832kcal per day. ⁣⁣
For weight gain = increase calories by 20% e.g. 2156 x 1.2 (120%) = 2587kcal. ⁣⁣
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hope this is helpful ❤️ I know it’s something I really struggled with when starting out! you can’t base your diet on what someone else is eating, we are all different! 🤗.

how to calculate your energy intake (calories!!) 🍌🥝🥞🍳🥦🍔⁣⁣ ⁣⁣ calories are a tricky one to chat about but I do feel like its an important thing in helping you reach your goals - please ❗️❗️ remember, calories are not the enemy, food is ur friend, you gotta eat to grow, blah blah I could go on 🤗 eating next to nothing will only make you feel tired & lethargic ❗️❗️however it is important for weight loss, weight gain, weight maintenance, that you are *wise* when it comes to what your eating ☺️⁣⁣ ⁣⁣ you don’t need to stick to your intake to the exact calorie, this is just a round about estimate that you can use! ⁣⁣ ⁣⁣ Step 1: calculate your BMR (basal metabolic rate)⁣⁣ ⁣⁣ Women: weight in KG x 22⁣⁣ Men: weight in KG x 24 ⁣⁣ ⁣⁣ Step 2: work out your physical activity level (PAL)⁣⁣ ⁣⁣ Sedentary: 1.2⁣⁣ Fairly active (walking + exercise 1-2 times per week): 1.3⁣⁣ Moderately active (exercise 2-3 weekly): 1.4⁣⁣ Active (exercise hard more than 3x weekly): 1.5⁣⁣ Very active (exercise HARD daily) 1.7⁣⁣ ⁣⁣ Step 3:⁣⁣ ⁣⁣ BMR multiplied (x) PAL = DAILY CALORIE NEEDS FOR WEIGHT MAINTENANCE ⁣⁣ ⁣⁣ For example (a person female weighing 70 kg, who is moderately active) = ⁣⁣ (BMR) 70 X 22 = 1540kcal ⁣⁣ (BMR X PAL) 1540 X 1.4 = 2156kcal (maintenance calories) ⁣⁣ ⁣⁣ For weight loss = aim to reduce calorie intake by 10-20% (slow and steady wins the race!) e.g. 2156 x 0.85 (15%) = 1832kcal per day. ⁣⁣ For weight gain = increase calories by 20% e.g. 2156 x 1.2 (120%) = 2587kcal. ⁣⁣ ⁣⁣ hope this is helpful ❤️ I know it’s something I really struggled with when starting out! you can’t base your diet on what someone else is eating, we are all different! 🤗 ...

🌟Top Natural Appetite Suppressants🌟
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🥜1. Almonds. Just a handful of almonds is a rich source of antioxidants, Vitamin E and Magnesium. It has been shown to increase feelings of fullness, according to a study at the 2006 Obesity Society Annual Scoentific Meeting.
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☕️2. Coffee. Not only it can suppress your appetite but it also can boosts your metabolism
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🍎3. Apples. They’re filled with soluble fiber and pectin, which help gou feel full longer
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🍳4. Eggs. Studies have shown that eating an egg or two for breakfast can help dieters feel more full over 24 hours!
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🍠5. Sweet potatoes. They contain a special type of starch that resists digestive enzymes, making them stay in your stomach longer.
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🍫6. Dark chocolate. The bitter taset of dark chocolate signals the body to decrease your appetite
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🍚7. Oatmeal. Carbs in oatmeal are slow digesting and keep you full for hours after breakfast
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🍣8. Salmon. Fish like salmon which are high in Omega-3 fatty acids, your body decrease the amount of leptin, hunger hormone, in your system.
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😭9. Hot sauce. The spiciness keeps you from overeating and helps you to stay full longer
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Tag and share 💚
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Hope you have a fantastic day 😊
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RP @phetfit
#healthyfood #foodie #smoothiebowl #fruit#glutenfree #healthylifestyle #healthy#slimmingworld #beforeandafter#weightlossjourney #balance #veganfood #vegan#bbg #transformation #eatclean #diet #nutrition#wholefoods #vegetarian #macros #snack#weightloss #fitfam #fitnessmotivation #plantbased#veganlove #rice #bread #carbs.

🌟Top Natural Appetite Suppressants🌟 - 🥜1. Almonds. Just a handful of almonds is a rich source of antioxidants, Vitamin E and Magnesium. It has been shown to increase feelings of fullness, according to a study at the 2006 Obesity Society Annual Scoentific Meeting. - ☕️2. Coffee. Not only it can suppress your appetite but it also can boosts your metabolism - 🍎3. Apples. They’re filled with soluble fiber and pectin, which help gou feel full longer - 🍳4. Eggs. Studies have shown that eating an egg or two for breakfast can help dieters feel more full over 24 hours! - 🍠5. Sweet potatoes. They contain a special type of starch that resists digestive enzymes, making them stay in your stomach longer. - 🍫6. Dark chocolate. The bitter taset of dark chocolate signals the body to decrease your appetite - 🍚7. Oatmeal. Carbs in oatmeal are slow digesting and keep you full for hours after breakfast - 🍣8. Salmon. Fish like salmon which are high in Omega-3 fatty acids, your body decrease the amount of leptin, hunger hormone, in your system. - 😭9. Hot sauce. The spiciness keeps you from overeating and helps you to stay full longer . Tag and share 💚 . Hope you have a fantastic day 😊 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . RP @phetfit #healthyfood  #foodie  #smoothiebowl  #fruit #glutenfree  #healthylifestyle  #healthy #slimmingworld  #beforeandafter #weightlossjourney  #balance  #veganfood  #vegan #bbg  #transformation  #eatclean  #diet  #nutrition #wholefoods  #vegetarian  #macros  #snack #weightloss  #fitfam  #fitnessmotivation  #plantbased #veganlove  #rice #bread #carbs ...

A lot of times carbs on their own won’t keep you full for long… 😏
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Carbs will give you a quick energy boost and then shortly you’ll be hungry again 😩...
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Combining carbs with protein and fats can help keep you full for longer 😁 ⏳…
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Some of my favourite snacks are fruits and nuts… .
Bananas 🍌 and almonds in particular... .
What are some of your favourite snacks?? 😋
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Drop them below in the comments box…
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Hope you’re having a great day...
Love E 💖
@change_begins_with_you .
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#cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #healthylifestyle #weightloss #musclegain #carbs #fats.

A lot of times carbs on their own won’t keep you full for long… 😏 • Carbs will give you a quick energy boost and then shortly you’ll be hungry again 😩... . Combining carbs with protein and fats can help keep you full for longer 😁 ⏳… . Some of my favourite snacks are fruits and nuts… . Bananas 🍌 and almonds in particular... . What are some of your favourite snacks?? 😋 • • Drop them below in the comments box… • • Hope you’re having a great day... Love E 💖 @change_begins_with_you . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #healthylifestyle #weightloss #musclegain #carbs #fats ...

Confessional post🙄
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I wore these joggers yesterday because they’re 2 sizes too big... and it was because of MF body dysmorphia🤦🏼‍♀️ THIS is why I avoid the scale. If I didn’t weigh myself, I probably wouldn’t have thought anything of it. But, because I saw that it was up 5lbs over the weekend I had some old thoughts from the past creep back in my head. —— Aaaand that was when I immediately decided to avoid the scale for awhile. It’s a great tool to use while dieting, but I’m not currently dieting, so there’s really no need for it. ——
Your gravitational pull on this earth is not correlated with beauty☝🏼 And always remember, the scale can’t measure sexy😊🕺🏼.

Confessional post🙄 —— I wore these joggers yesterday because they’re 2 sizes too big... and it was because of MF body dysmorphia🤦🏼‍♀️ THIS is why I avoid the scale. If I didn’t weigh myself, I probably wouldn’t have thought anything of it. But, because I saw that it was up 5lbs over the weekend I had some old thoughts from the past creep back in my head. —— Aaaand that was when I immediately decided to avoid the scale for awhile. It’s a great tool to use while dieting, but I’m not currently dieting, so there’s really no need for it. —— Your gravitational pull on this earth is not correlated with beauty☝🏼 And always remember, the scale can’t measure sexy😊🕺🏼 ...

Most Recent

Need help getting in more veggies? Here’s my answer for you! 🥕 .
Veggies are high in vitamins, minerals and fiber. If you’re looking to fight inflammation, reduce risk of disease and just overall feel better, eating more veggies is the way to go!
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Now, I know some of you might not love the taste yet so blending into smoothies or adding them to a pasta dish would be a great option for you.
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Whatever nutrition lifestyle you follow, we all can benefit from getting in more plants 🌱
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Breakdown of what’s pictured:
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Add to smoothies - 1 scoop @Vega_team protein powder, 1 cup strawberries + 1 cup spinach.
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Upgrade your pasta - @eatbanza chickpea past with sautéed tomatoes & zucchini
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Mix Cauli w/ Rice - 1/2 cup cauliflower rice, 1/2 cup brown rice + 1 chicken thigh & tomatoes.
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Healthy Stir Fry - Onion, asparagus, & mushrooms sautéed with grass-fed ground beef over rice.
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Use as snacks - Cucumbers + carrots w/ hummus
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Disguise as pizza🍕 .
By @meowmeix .
#mealprep #healthysnacks #cleaneating #eatyourveggies #veggies #mealprepmonday #mealprepsunday #fitfood #paleo #bonviediet #jillmehta  @bonviediet #iifym #macros #flexibledieting #healthysnackideas #mealprep.

Need help getting in more veggies? Here’s my answer for you! 🥕 . Veggies are high in vitamins, minerals and fiber. If you’re looking to fight inflammation, reduce risk of disease and just overall feel better, eating more veggies is the way to go! . Now, I know some of you might not love the taste yet so blending into smoothies or adding them to a pasta dish would be a great option for you. . Whatever nutrition lifestyle you follow, we all can benefit from getting in more plants 🌱 . Breakdown of what’s pictured: . Add to smoothies - 1 scoop @Vega_team protein powder, 1 cup strawberries + 1 cup spinach. . Upgrade your pasta - @eatbanza chickpea past with sautéed tomatoes & zucchini . Mix Cauli w/ Rice - 1/2 cup cauliflower rice, 1/2 cup brown rice + 1 chicken thigh & tomatoes. . Healthy Stir Fry - Onion, asparagus, & mushrooms sautéed with grass-fed ground beef over rice. . Use as snacks - Cucumbers + carrots w/ hummus . Disguise as pizza🍕 . By @meowmeix . #mealprep #healthysnacks #cleaneating #eatyourveggies #veggies #mealprepmonday #mealprepsunday #fitfood #paleo #bonviediet #jillmehta @bonviediet #iifym #macros #flexibledieting #healthysnackideas #mealprep ...

⛹🏻‍♀️⛹🏼‍♀️Cause sometimes you need an assist- toss this in just about anything for an extra P20- no carbs no fat.
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1️⃣We like @drinkiconic- it's only 1 ingredient- milk protein isolate from grass fed 🐄.
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🤔Is protein a struggle? Do you unflavored protein? What do you put it in?.

⛹🏻‍♀️⛹🏼‍♀️Cause sometimes you need an assist- toss this in just about anything for an extra P20- no carbs no fat. . 1️⃣We like @drinkiconic - it's only 1 ingredient- milk protein isolate from grass fed 🐄. . 🤔Is protein a struggle? Do you unflavored protein? What do you put it in? ...

#WednesdayWorkout 
You don't lose when you get knocked down....you lose when you stay down...
#MuhammadAli 
When I started my of weight loss of 110kg there was no clear cut path. 
I tried a bit of Everything! 
I used to a cardio warrior, trying all the different type of machines to make me sweat. 
There were many times I felt like giving up,  but I know if I did, I would let so many people down, especially my future kids by not being able to give them REAL quality time by doing something as simple as playing or running around with them in a park. 
I always wanted to try training with weights, trying to be like my childhood heroes, but it so complicated. 
Form, technique, pain, Diet etc.....but I started....and each and every field became a bit easier.
I discovered I could cope, I then discovered I lifted 5kg, moving on to 10kg, etc

I then discovered not only did I enjoy it shaping my body but the way it moulds your mind, wanting to push through limitations that you previously thought were impossible! 
If you are thinking of making a change with your health and fitness, get your mind right! If you kinda wanna do it, or try something once and give up cause a little pain....it won't work! 
Try various things! Find something that you enjoy and stick with it! 
Don't give up and stay down!.

#WednesdayWorkout You don't lose when you get knocked down....you lose when you stay down... #MuhammadAli When I started my of weight loss of 110kg there was no clear cut path. I tried a bit of Everything! I used to a cardio warrior, trying all the different type of machines to make me sweat. There were many times I felt like giving up, but I know if I did, I would let so many people down, especially my future kids by not being able to give them REAL quality time by doing something as simple as playing or running around with them in a park. I always wanted to try training with weights, trying to be like my childhood heroes, but it so complicated. Form, technique, pain, Diet etc.....but I started....and each and every field became a bit easier. I discovered I could cope, I then discovered I lifted 5kg, moving on to 10kg, etc I then discovered not only did I enjoy it shaping my body but the way it moulds your mind, wanting to push through limitations that you previously thought were impossible! If you are thinking of making a change with your health and fitness, get your mind right! If you kinda wanna do it, or try something once and give up cause a little pain....it won't work! Try various things! Find something that you enjoy and stick with it! Don't give up and stay down! ...

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Yuk yang mau Diet anti ribet dan enjoyable langsung join batch minggu dpn (25 Feb-1 Maret)! SLOTS MENIPIS! ❤️ AVAILABLE SLOT:
25 Feb-1 Maret: sisa 9 slot🌟
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Yuk mulai dari mengubah pola makan kamu!

CONTACT US
LINE @fns2499s (pakai@)
WA 082132189500
Atau tinggal klik link di bio ya!

Salam SEXYFAM 🌟

#DIET #healthyfood #cateringsby #drchangkitchen #sexyfam.

Biar Diet kamu Selalu Asik! Tiap hari menu nya buat ngilerrr muluu😍 Yuk yang mau Diet anti ribet dan enjoyable langsung join batch minggu dpn (25 Feb-1 Maret)! SLOTS MENIPIS! ❤️ AVAILABLE SLOT: 25 Feb-1 Maret: sisa 9 slot🌟 4-8 Maret (4 hari): sisa 15 slot🌟 Yuk mulai dari mengubah pola makan kamu! CONTACT US LINE @fns 2499s ([email protected]) WA 082132189500 Atau tinggal klik link di bio ya! Salam SEXYFAM 🌟 #DIET #healthyfood #cateringsby #drchangkitchen #sexyfam ...