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Hey Talha πͺ
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Today's intake
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/ 2800 kcal
Protein
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/ 125 g
Meals β tick as you eat
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Goal: gain to 70β75 kg. Weigh in the morning, empty stomach. Aim +0.4β0.7 kg/week.
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Pelvic (Kegel) exercise
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3 rounds Γ 10β15 squeezes. Hold 5 sec, release. Do it anytime β desk, commute, bed.
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