jamala

my future self owes me one the only reason i am here now is that i worked hard to survive then! i swore I'll never going to die I'll survive no matter what

[ti. @LUTTI_x]

OMG OMG OMG I GOT THE JOB!!!!!!!!!!

[ニア@体刺し一門関西代表 @kongai_san2]

スキニーファットが一番モテないし、将来的に奇行種みたいなフォルムになって女ウケ終了するからスキニーファットからの抜け出し方をザックリ解説。

そもそもスキニーファットは引用元の画像にもある通り、脂肪が多く筋肉が少ない状態。

運動部の経験がないor運動習慣が無くなって10年以上たった男がこれになりがち。

しかも、仕事の責任や家庭でのストレスレベルが上がると皮下脂肪が内臓脂肪に置き換わり手足は細いのに腹だけが出てる奇行種体型になってくる。

①食事を整える
体重×34＝1日の摂取カロリー
タンパク質量(g)＝体重×1.6
炭水化物量(g)＝1日の摂取カロリー×0.5
脂質量(g)＝（1日の摂取カロリー）-（タンパク質量×4）-（炭水化物量×4）

②ジムでの筋トレ
自重トレーニングでは効果が出るまでが長すぎて挫折するのでジムを契約してやらざるを得ない環境を作る。
脚・胸・背中といった大きな筋肉を鍛える。
とはいえまずは続ける事が大事なので、自分がやってて楽しいトレーニング種目を見つける。
ベンチいいよ、ベンチ！楽しいから。

③週3回のトレーニングスケジュールを組む
初心者は「押す筋トレ」「引く筋トレ」「脚のトレーニング」の3つに分けて構成するといい。
一般的な会社員でも土日＋平日1日なら無理なく達成できるスケジュールなハズ。

④睡眠を充実させる
ストレスホルモンや自律神経のバランスは睡眠によって回復する。
1日7時間は寝ておきたい。
寝れないとしても毎朝起きる時間は固定しよう。

ここまでが習慣化出来ればスキニーファットを抜け出してモテる体を作ることができる。

レッツ筋トレ！

[🥋 @cosgeyyy]

eid date still uncertain but i already spotted the moon in your eyes

[Al Jazeera English @AJEnglish]

The Muslim holy month of Ramadan is set to begin on February 18 or 19, depending on the sighting of the crescent moon.

But why does Ramadan start on different dates each year? https://t.co/d3wRuR8YbR

[NaijaFarmer @Nig_Farmer]

The gym is the place you see your future body now, when you're pumped up, it is that body you'll carry around on your normal day when you're consistent.

1. Everyday workout won't help you, 3-4 times is the best, allows your muscles some rest.

2. Eat 2-3 hours before workout

3. You don't need supplements or addictives, just eat right, 2 eggs per day, rice and chicken are very important. Stop any food latest 8pm.

4. First day legs, 2nd day chest and arm, 3rd day shoulders and back, fourth day a little bit of everything or you can do cardio (my own routine)

5. It's good to have a gym buddy, someone you work out together & inspire each other.

6. Be open to ask questions, seek support & ask gym bros if your form is good. The gym is the most helpful place you can be. The gym bros are more than happy to help & give you tips.

7. It's a slow & steady process, consistency is what sets everyone apart. You can have someone as your body goal, that will help with your focus.

8. You'll feel tired, sore & exhausted on some days, it is those days you should go. Working out is fun when you are consistent. You'll enjoy every bit of gain.

Always have a headset, high energy music playlist and water with you.

You can even dance in between sets, I do that a lot and it boosts your energy.

See you very soon with that banging body!

[Dean Turner @DeanTTraining]

If you…

- Only have a set of Dumbbells
- Need a GREAT Arm Workout
- Have ~60 Minutes to train
- Have no clue what to do

Here is an ELITE Biceps/Triceps Workout for YOU:

[MuscleMindzzz @BackToBasiczzz]

Try this chest variations👇👇

[Alpha Prime @AlphaaPrimee]

5 Workouts for Huge Chest:

-Thread-

[Man to Man @Man_to_manX]

If You want Bigger and Huge Arms;

80% of your workouts should be:
1. Dips
2. Bend over rows
3. Chin ups
4. Close grip bend press

20% of your workouts should be:
1. Tricep extensions
2. Overhead extension
3. Bicep curls
4. Preacher curls

[jamala @poreji]

morning

[Global Statistics @Globalstats11]

Top 10 Greatest TV Shows of All Time

1. 🇺🇸 Breaking Bad – 9.42
2. 🇺🇸 The Sopranos – 9.35
3. 🇺🇸 Game of Thrones – 9.09
4. 🇺🇸 Band of Brothers – 9.08
5. 🇺🇸 The Wire – 9.06
6. 🇺🇸 Better Call Saul – 8.96
7. 🇺🇸 Chernobyl – 8.84
8. 🇺🇸 It’s Always Sunny in Philadelphia – 8.78
9. 🇺🇸 The Office (US) – 8.68
10. 🇬🇧 Peaky Blinders – 8.64

Source: CircleRanks

[Bara @trickyinvestor]

My Awakening Arc in 2026:
1. Gym 4-5x/wk
2. Easy run 3x/wk
3. Interval run 1x/wk
4. Swim 1x/wk
5. Cross training (minisoc/basket/badmin) 1x/wk
6. Mindful eating w/ protein focus
7. Hydration & electrolyte awareness
8. Sleep 7-8 hours
9. Creatine
10. Omega3
11. Magnesium glycinate

[Film Updates @FilmUpdates]

Rolling Stone lists the 20 Best Movies of 2025

20. Weapons
19. Frankenstein
18. Caught by the Tides
17. The Phoenician Scheme
16. On Becoming a Guinea Fowl
15. Orwell: 2+2=5
14. Best Wishes for All
13. Universal Language
12. Eddington
11. Peter Hujar’s Day
10. Sentimental Value
9. Marty Supreme
8. Sorry, Baby
7. No Other Choice
6. It Was Just an Accident
5. Nouvelle Vague
4. Train Dreams
3. Black Bag
2. Hamnet
1. One Battle After Another

(Source: https://t.co/JXGXCuMbkx)

[codytriesstuff @codytriesstuff]

Might have stumbled across the best closing possible for a strongly worded email

[س @diiiyyah]

Everybody make tawbah, there's not much time left.

[Wolf of X @WolfofX]

That is honestly one of the greatest 'how I met your mother' stories I've ever heard

[jamala @poreji]

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[jamala @poreji]

wts

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[jamala @poreji]

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[jamala @poreji]

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