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REDIYANSAH
REDIYANSAH
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Friday 08 December 2023 12:00:41 GMT
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☺️ #douyin #douyin抖音 #chinesegirl #fyp #shenzhenhighschool
☺️ #douyin #douyin抖音 #chinesegirl #fyp #shenzhenhighschool
Here’s how I fuel my marathon training while staying lean 👇 Training 50+ km/week combined with 6 days in the gym means my body needs clean, consistent fuel, not empty calories. To keep it simple: whole foods, high protein, carbs to support mileage, and healthy fats to keep it all in balance. My full day of eating: Breakfast (pre run): Oats + Greek Yogurt + Berries (~630 cal, P30g, C75g, F20g) Breakfast (post run): Banana + Eggs + Protein powder + Berries (~800 cal, P80g, C50g, F25g) Lunch: Lean beef mince + Zucchini + Avo + Sweet Potato + Egg (~800 cal, P70g, C60g, F30g) Snack: Greek Yogurt + Cottage cheese + Mango + Berries (~450 cal, P40g, C40g, F5g) Dinner: Steak + Tomato + Sweet potato + Broccolini
(~900 cal, P80g, C75g, F30g) Drinks: Water (🐐🙌) 💡 Key takeaways: Carbs = energy for training Protein = recovery + rebuild lean muscle Fats = hormone + joint health Whole foods > supplements 👉 Save this if you need easy, repeatable meal ideas for training!
Here’s how I fuel my marathon training while staying lean 👇 Training 50+ km/week combined with 6 days in the gym means my body needs clean, consistent fuel, not empty calories. To keep it simple: whole foods, high protein, carbs to support mileage, and healthy fats to keep it all in balance. My full day of eating: Breakfast (pre run): Oats + Greek Yogurt + Berries (~630 cal, P30g, C75g, F20g) Breakfast (post run): Banana + Eggs + Protein powder + Berries (~800 cal, P80g, C50g, F25g) Lunch: Lean beef mince + Zucchini + Avo + Sweet Potato + Egg (~800 cal, P70g, C60g, F30g) Snack: Greek Yogurt + Cottage cheese + Mango + Berries (~450 cal, P40g, C40g, F5g) Dinner: Steak + Tomato + Sweet potato + Broccolini
(~900 cal, P80g, C75g, F30g) Drinks: Water (🐐🙌) 💡 Key takeaways: Carbs = energy for training Protein = recovery + rebuild lean muscle Fats = hormone + joint health Whole foods > supplements 👉 Save this if you need easy, repeatable meal ideas for training!
hanabi 🥀 #MLBBXSpongeBob #MLBBFriendFest #MLBB #quotesmlbb
hanabi 🥀 #MLBBXSpongeBob #MLBBFriendFest #MLBB #quotesmlbb
“If you want to see how much you’ve changed ,just look at a picture of yourself as a 5 year old .” ~ Eugene Khoza 🥀 podcast : The inside show ▪️. #motivation #wisdom #fyp #growth
“If you want to see how much you’ve changed ,just look at a picture of yourself as a 5 year old .” ~ Eugene Khoza 🥀 podcast : The inside show ▪️. #motivation #wisdom #fyp #growth
انته بعد ما جاوبت الامتحان#لايك #متابعه #اكسبلور #ياالله #ياعلي #حذوفات_الثالث_متوسط #الدراسه #رياضيات #فيزياء #احياء#حصره_الجلب #اكتب_شي_توجر_عليه
انته بعد ما جاوبت الامتحان#لايك #متابعه #اكسبلور #ياالله #ياعلي #حذوفات_الثالث_متوسط #الدراسه #رياضيات #فيزياء #احياء#حصره_الجلب #اكتب_شي_توجر_عليه


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