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ekmek ve makarnayı şekeri bırak 1 aylık süreç olucak günlük 100 gram üstü yulaf üstüne çıkma yemeğin 3.1 ini ye meyve de yiyeceksin onun dışı yağlı ve karbonhidartlı şeylerden uzak dur diyet bu düzene getirmek
spor kısmına geliyorum günlük 1500 kaloriyi aşma kesinlikle yediğin şeyi nette ara kaç kalori gramı ne kadar falan hesapla öyle ye 2 3 öğün az az ye meyve de ye 1 aylık süreçte 4 5 kilo kadar verirsin onlarda göğüsten göbekten olur rahat ol
soracak olursan hergün boşum bende bilgi bol veririm yemekte aklına takılanda sorarsın
spora geçiyorum
https://www.youtube.com/watch?v=6EX6HrwzPaI&t=692s bu videodakileri 1 dk değil 30 sn 2. hafta 45 saniye 3. hafta 1 dk yap vermen aşırı kolay 1 aylık abur cuburdan uzak dur gerisi gelir :)
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