Patrick 🦋

⭐️

[Patrick 🦋 @PattVersace]

@3xKAPsinova Omg I’m so sick of the constant “wyd” NEXT

[Patrick 🦋 @PattVersace]

@ArianaTicketss @ZinkerBell1

[Fan-Run Ariana Grande Tickets @ArianaTicketsx]

🎟️ ARIANA GRANDE ETERNAL SUNSHINE US TOUR VIP TIX GIVEAWAY 🎟️

I’m giving away TWO PAIRS of Ariana Grande VIP TICKETS TO ANY DATE IN THE US!!

OPEN WW🌍

How to enter:
• Follow me 💫
• Tag ur +1 ✨
• Like & RT 🔁
• Turn on Notifs 🔔

Giveaway ends JAN 31st ⏳

[Patrick 🦋 @PattVersace]

@GrandeTourNews Sunrise Florida 😩

[Patrick 🦋 @PattVersace]

@RayeUpdate I heard Europe ? How accurate is this 😩

[Kevin Heintz @AskCoachKev]

I don't care if you're 10, 30, or 70lbs overweight..

Below are 15 high-protein meals that'll help you lose fat ASAP.

(Pick from this list everyday and you'll be leaner every week that passes)

[Kevin Heintz @AskCoachKev]

Want to lose 20-30 pounds in 90 days?

Start by throwing out everything in your kitchen and replacing it with this:

Proteins:
• Chicken breast
• 93/7 ground beef
• Sirloin steak
• Salmon
• Eggs
• Shrimp
• Greek yogurt
• Cottage cheese
• Whey protein

Carbs:
• White rice
• Sweet potatoes
• Regular potatoes
• Low-carb tortillas

Veggies (unlimited):
• Broccoli
• Asparagus
• Peppers
• Spinach
• Green beans

Supplements:
• Creatine
• Magnesium glycinate
• Electrolytes

Condiments (all 0-10 calories):
• Hot sauce
• Salsa
• Mustard
• Buffalo sauce

90% of your meals should come from this list.

That's it.

[Kevin Heintz @AskCoachKev]

I don't care if you're 10, 30, or 70lbs overweight...

Below is the grocery list, meals, and daily routine I'd use to lose it ASAP:

GROCERY LIST:

Proteins:

• Chicken breast
• 93/7 ground beef
• Sirloin steak
• Salmon
• Eggs
• Turkey bacon
• Shrimp
• Greek yogurt
• Cottage cheese
• Whey protein

Carbs:

• White rice
• Sweet potatoes
• Regular potatoes
• Oats
• Low-cal tortillas

Veggies (unlimited):

• Broccoli
• Asparagus
• Peppers
• Spinach
• Green beans

Supplements:

• Creatine
• Magnesium
• Electrolytes

DAILY MEALS (Choose 1 option from each):

Meal 1:

• Greek yogurt + protein shake
• 3 eggs + turkey bacon
• Cottage cheese + Oikos Pro yogurt

Meal 2:

• 8oz chicken + 1 cup rice + broccoli
• 8oz 93/7 beef + sweet potato + veggies
• 8oz salmon + veggies + 1 cup rice

Meal 3:

• 8oz sirloin + potatoes + asparagus
• 8oz chicken + cauliflower rice + peppers
• 8oz shrimp + rice + mixed veggies

DAILY ROUTINE:

• Awake by 5:30am
• Asleep by 10pm
• Zero alcohol
• No eating after 7pm
• 8,000 steps minimum
• Water + electrolytes
• 150g protein daily (no exceptions)
• Intense 45min lift 3-4x per week
• 30 minutes direct sunlight in the am
• Two 30-minute walks outside
• 5g creatine daily (even rest days)
• 400mg magnesium glycinate before bed
• Half your bodyweight in oz's of water (200lbs = 100oz)

So f*cking simple.

Follow this and you'll be lean in 90 days.

[Patrick 🦋 @PattVersace]

Ummm amaya should’ve been on baddies…. She on the wrong show #LoveIslandUSA

[Patrick 🦋 @PattVersace]

@3xKAPsinova

[Patrick 🦋 @PattVersace]

@tgftashi Where were you 3 hours ago 😞

[Patrick 🦋 @PattVersace]

@quinqard Me lol

[Patrick 🦋 @PattVersace]

@mickeytesfayee @BillieSociety I’m trying to figure this out too 🤣

[Patrick 🦋 @PattVersace]

@TheKandyMuse Started with season 12, season 13 made me hooked

[Patrick 🦋 @PattVersace]

We need a Petition to keep Cat dog/Brea on reality TV she’s a literal STAR #TwoWaysWithEricaMena

[Patrick 🦋 @PattVersace]

@3xKAPsinova Heavy on it

[Patrick 🦋 @PattVersace]

@ZinkerBell1 You asfffff🤣🤣🤣🤣🤣

[Patrick 🦋 @PattVersace]

@Khlaidescope I’m so irritated 🤣🤣🤣 got me in Ticketmaster debt just because they didn’t wanna give me a refund now I’m sitting here with these damn extra tickets

[Patrick 🦋 @PattVersace]

Still reselling, willing to drop it down to $375 per ticket. Ticket master did us soooo dirty, I have floor seats now

[Patrick 🦋 @PattVersace]

Still selling 2 Sunday tickets New Jersey section 235 row 6 paid $923 total willing to sale both for $900 total. 450 a piece. I have receipts and anything else you have questions about. And I AM NOT A BOT 💀

#metlifestadium #beyonce #cowboycartertour #CowboyCarterWorldTour

[Patrick 🦋 @PattVersace]

Still reselling, willing to drop it down to $375 per ticket