Before/after: 282 lbs → 203 lbs. I stopped chasing motivation and built a routine that works.
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Before & after: 282 lbs → 203 lbs. If you doubt it, watch what patience + a plan can do.
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28% vs. 13%... Who's closer to the truth? The body fat prediction game is ON! 🤯
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282 lbs → 203 lbs: before/after. Proof that small choices, repeated daily, can change it all.
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𝘽𝙍𝘼𝙑𝙊 on Instagram: "1. Work out your starting calories Use this to estimate maintenance: • Bodyweight (kg) × 30 • Bodyweight (lbs) × 13.5 Example: • 95kg × 30 = 2,850 cals • 210lbs × 13.5 = 2,835 cals Call it 2,850 as your maintenance starting point. 2. Create a small deficit Don’t slash calories in half. Just trim around 10%: • 2,850 × 0.9 = 2,565 cals (round to 2,550) That gap is enough to lose fat while still having energy to train. 3. Build your macros from those calories Use simple ru
𝘽𝙍𝘼𝙑𝙊 on Instagram: "1. Work out your starting calories Use this to estim…
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She used to weigh 218 kg, but thanks to her effort and perseverance, and the support of her husband, she lost 70 kg in one year. #gymmotivation #calisthenics #coreworkout #corestrength #coreexercises
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