I’m 68 and menopause has destroyed my body over the years. I used to bodybuild but that was many years ago but now am a big bellied smooth blob battling sarcopenia, overeating, lack of motivation, lack of energy and wonder how the hell I let myself get like that. I like your simplistic advice on protein amount geared towards your GOAL weight and not your current body weight.
Please get your vitamin levels checked. I'm 56, in menopause with all the issues from it. Ive been on Bio- identical for a year and finally have it dialed in. My weight is dropping, tons of energy and lost my craving for sweets. Maybe look into it.
Don’t give up make your body your new job and study also do the calorie count it really helped me and walking I’m 60 and we can do it but please keep studying your symptoms and up your b vitamin and protein powder and probiotics good health to everyone keep moving
Your arms are amazing, and your videos are the most intuitive and extremely easy to follow. Thank you for sharing so much great information for women in general 💪🏾💪🏾💪🏾
I am a subscriber and I enjoy all of your videos. I can't believe that I am 66! I am on no medications and am trying to stay strong and healthy. However, menopause has changed everything about my body! But I am not giving up! I don't sleep well anymore so my energy isn't as great as it was a few years ago...hense a 10 pound weight gain right in my core! I am staying on course with my plan and really appreciate the information and the encouragement! Thank you!
Just found your channel and have been listening to these daily. I’ll be 61 in January and want to make this coming year the fittest of my life. Would love to know if you do coaching. Everything you have said on fears of gaining weight resonate with me but I need to face those fears to achieve my goals so would love the help. Thanks.
Thank you for this really great video on protein. I really like the fact of having a cheat sheet listing your proteins. I had the same problem figuring out my breakfast, going thru trial and error with having a breakfast burrito (too much fat and cholesterol, with the bacon and egg), having a smoothie (not enough protein, too much sugar, not feeling full), oatmeal (too much fruit, sugar and fat and calories *added half n half, sugar), then finally settled on bagel with almond butter, bananas and honey. It's perfect for me because I feel full longer, taste buds satisfied and have some protein. Thanks again for breaking it down.
Please share the recipe you use for cooking chicken breasts in the slow cooker. A demo will be much appreciated. I don't know how to cook chicken breast because it always turns out dry and over-cooked.
I want to send you a huge thank you! Content like this is why I became a subscriber. The fact that you put out information like this out there for free is absolutely priceless! Thank you again, so so very much!
April Swartzer If your goal is to lose fat, then no. If your goal is to build muscle then yes. But you have to be honest with yourself about your hunger. Still aim for 1 gram per pound of goal weight. Be creative with how to get it in. Takes practice
And what about calories,fat % ,carb%? How much of that should we eat for loosing weight. should we split the protein into three equal meals? if we eat one meal less and one meal more?
Great advice! I work out every day and use protein powder after my workouts. The rest of the proteins come from food sources. To be honest, I use Isopure unflavored whey isolate and make my own shake freshly right after the gym. I use a Blendjet and literally sitting in the car, blending up the ingredients and drinking it fresh out of the blender. Haha, hate stale shakes. Anyways, I make scrambled eggs for breakfast every day, 1 whole jumbo egg and about 170g egg whites. I use the whole egg and separate the white out, because I tried the liquid one from the store and it grossed me out. Like it fresh. Sometimes I add unprocessed ham to it or some cheese. I also make oatmeal to go with that and all in all my breakfast is around 40g protein, 60g carbs and 20 g fat. I could never imagine eating 150g of protein in a day until I started it and figured it all out, now I think how could I eat so little? I can't even remember what I was eating before with so little protein.
Hey Susan, I’ve been watching your videos for almost two hours now. I watched the other videos and I realized that it’s best to lose weight before bulking and I wanted to looking into protein and macros now that you have explained that and it makes sense I just have a question. I wanted to know if I should do the same exercises as if I was bulking awhile trying to lose weight? I’m unsure if I couldn’t have much energy since I’m not in a surplus. I don’t want to head to the gym eating 1800 calories then I lose motivation due to being inside on whether this has to do with losing weight and not eating more Calories to bill. Hopefully this makes sense and thanks for the videos you’ve helped A lot. New subscriber 😊
Hi Susan. Your videos are excellent. I do have a question on calorie planning in that at 4 cal per gram of protein, at 150g of protein per day, that’s 600 calories (4x150g), which, for say an 1800 cal target per day, leaves me with 1200 calories for fats and carbs. With this said, what would you suggest for fats (9 cal per gram) and carbs (4 cal per gram)?
I find your content informative. But I’m find the in between music too loud and distracting. I have to increase the volume for your voice. Lower or mute in the in between graphics. Thank you😊
I have type 2 diabetes and I lost a lot of weight now I am under weight and lost a lot of muscles lose skin and my body looks old 😔 and I am just 43 old ... I can't Gane weight maybe from the medicine I take so I want to turn the fat in to muscles and fix the sagging skin .. could you help me please 🥲🙏🏻❤️
Thank you so much for this information. I know this video was uploaded over a year ago but I’m wondering if we absolutely need to have a food scale in order to count macros.
Susan I just found you and Jordan-love you guys and I’m learning so much with all your podcasts and posts! Is there any recommendation of changing the total protein whether you’re in fat loss, maintenance or building or is keeping it at that 1 gram per pound good?
@Bharat Raj V, I find this subject somewhat confusing bc there is so little agreement between "experts,". And so I still have some unanswered questions of my own. But this is what I have learned so far: i have heard Dr. Steven Gundry & others say that it takes 25-30 gms of protein (per meal or per day, I don't yet know) to build muscle, but that studies have shown that more protein than that does NOT build even MORE muscle. Instead, the body attempts to use the excess protein for energy, meaning it's converted into glucose, & insulin is triggered to move that glucose into cells. If, however, one is insulin resistant, the cells can't accept that glucose, so it's moved to the liver, where it is converted into fat & stored. Also, the two noted longevity experts, Drs. David Sinclair & Valter Longo, say that before age 65, one should keep protein on the lower side (unless temporarily, your goal isn't longevity but fat loss or muscle building). Dr. Longo specifically recommends .31 to .36 grams per pound of ACTUAL body weight (not ideal body weight). Over age 65, he recommends to increase that a little, and over age 100, increase again. Finally, how much you can actually eat & digest at a single serving seems determined by how good your digestion is. For instance, I could never do this bcz my digestion isn't that strong, but it is quite common for "carnivores" & "ketovores", esp those eating OMAD (1 meal per day) to eat to satiety, which for many is up to 4 lbs of beef or other meat at a single sitting(!), with seemingly NO digestive or gut problems at all (no gas, pain, etc). "Th-that's all, folks," lol! Hope it's of some help.
Hi Susan, you are a great inspiration. I'm 70 yrs young & need to lose weight. I will switch to focusing on protein grams. 150 grams. Would my age factor into adjusting the grams do you think? My main exercise is 3x week HIIT circuit which includes dumbbells, trx, punching bags. Thank you for any feedback. Rebecca
Hi Susan my mantra for 2022 is STRENGTH 💪 so I'm super happy I found your channel. I am interested in what you "Eat in a Day" videos & "Strength Training" workouts my goal for 2022 is to build muscle.
Are you sure?? I heard some experts say it is 1 gram of protein per kilo and not per pound. It would be half the amount you are saying. 150 gram of protein is a lot. An egg is between 6 and 7 grams. 100 grams of lean meat is 20 grams of protein. How can one eat 150 grams of protein per day? 🙈
Thank you for the follow up video on the how many calories do I need to eat. This was great material and at the moment my goal weight is 238 so lots of protein but thanks to you now looking outside the box for adding more. I appreciate you and all of the knowledge you share. I love how you keep simple and sustainable. Going to make my cheat sheet now. 😁Have a great week!
Susan Niebergall Fitness no it would be probably under 200. I started last year at 297 and I am currently at 267. I know it is slow and steady but it beats where I was, which was headed no where fast. Calorie deficit for the win.
Insulin and insulin levels are the key. When insulin is present, you will be storing fat. When insulin is not present, you will be using the fat stored in your cells for energy. Anything that spikes your blood sugar which will generate an insulin response, is exactly what you should not be eating. Sugars of any kind (anything that ends in an "ose"), refined\processed carbohydrates, grains of any kind, snacking between meals, eating close to bedtime, not getting proper amounts of sleep, and eating more than 2 times a day will generally guarantee that you not only will never lose weight, but will gain weight. Think about the FDA food pyramid. It's how they fatten up livestock for the most weight they can pack on. One last thing, the human body can only properly process about 20-25 grams of protein in a sitting. Any excess protein is peed and crapped out and turned into glucose for storage as fat by insulin in the body tissues. If you're consuming more protein at once then your body can effectively process, it's a waste and does your body more harm than good.
I am over 60 so thank you for your videos. Everyone keeps telling me I cant build muscle at my age🤨. What should I be eating PRE workout? Protein and simple carbs?
Hi! Love your video!! I’m wanting to lose 10 pounds and add muscle. Do I still do 1 gram per goal weight to lose fat and gain muscle? Do calories count with so much protein to lose fat? Thanks so much!!
So goal weight of 130lbs. Remove 20% to account for fat, that's 104lbs. Remove 7lbs for bones, that's 97lbs. Remove about 40lbs for water, that's 57lbs of LEAN BODY MASS, so I should eat 57 grams of protein. NOT 130 grams. Now, why do the Brits say to eat 1 gram per KILO of body weight? That would be 59 grams of protein using 130lbs as a goal without discounting for fat, bone, or water - which don't need protein at all. Coincidentally, that's almost the same as the above example. Don't Americans eat way, way too much protein as it is? Considering the cancer rate, I'd say yes. I'm into weight training, but I am also into longevity. And protein has been found to be hugely detrimental to aging. Does this not concern you? Older people are past the point of "growth." Aren't you worried you're going to grow cancer in addition to your muscles? Serious question.
I'm 59 new to weightlifting. Absolutely love love love it!! I've just lost 135 pounds. I want some Big ole GUNS!!! Seriously, that's my goal!! I do low carb lifestyle. Will I be able to reach my goal? Thank You
Je suis désolée mais ces bras trop musclés ce n'est pas joli ni féminin ! Je suis pour la musculation etc.. mais il faut prioriser le bas du corps, faire le haut oui mais pas comme ça !..
I’m 68 and menopause has destroyed my body over the years. I used to bodybuild but that was many years ago but now am a big bellied smooth blob battling sarcopenia, overeating, lack of motivation, lack of energy and wonder how the hell I let myself get like that. I like your simplistic advice on protein amount geared towards your GOAL weight and not your current body weight.
Please get your vitamin levels checked. I'm 56, in menopause with all the issues from it. Ive been on Bio- identical for a year and finally have it dialed in. My weight is dropping, tons of energy and lost my craving for sweets. Maybe look into it.
Keep going none of us is motivated just go and do it
@@vden02 are you doing the Pellets ?
Don’t give up make your body your new job and study also do the calorie count it really helped me and walking I’m 60 and we can do it but please keep studying your symptoms and up your b vitamin and protein powder and probiotics good health to everyone keep moving
You should try this out and get your hair trimmed in some sort like that for your face
Breakfast I eat eggs with cottage cheese and a slice of wheat toast with peanut butter.
Your arms are amazing, and your videos are the most intuitive and extremely easy to follow. Thank you for sharing so much great information for women in general 💪🏾💪🏾💪🏾
Thank you for this! I’m 56 and what the heck happened to my body!!! I used to be so fit! I’m starting your suggestions today!!!!! Thank you thank you!
Me too I am 128 pounds nut look fat! I am gonna keep lifting just a bit heavier and more protein and creatinine
I am a subscriber and I enjoy all of your videos. I can't believe that I am 66! I am on no medications and am trying to stay strong and healthy. However, menopause has changed everything about my body! But I am not giving up! I don't sleep well anymore so my energy isn't as great as it was a few years ago...hense a 10 pound weight gain right in my core! I am staying on course with my plan and really appreciate the information and the encouragement! Thank you!
love the protein cheat sheet idea so much!!
Thanks . Rd
I have cheat sheets too with multiple serving sizes like yours too! We are on the same page!
Loved the chicken breast and salsa recipe. Easy peasy! Will you post some more of your easy recipes please?
You are SO kind for taking the time to put this out there! Thank you!!!!
Yes Deb, to take the time to share her knowledge is everything, I am so grateful as well :)
Great informative video! My favourite protein snack is low fat cottage cheese. I'll eat a full cup with some grapes or strawberries.
This is the best video out there on this topic. Thank you!!!
Oh my God, unbelievable, all I needed to watch was these informative, amazing video, thank you so much for sharing this video with us. ❤💖
You came up on my feed thanks for sharing your videos. Just subscribed 👍🏼
I should do fine!!! Low carb lifestyle, I mainly eat meat!!!! I'm new to all this. This is great to hear!!! Pepperoni rolled up with cheese!!!
Just found your channel and have been listening to these daily. I’ll be 61 in January and want to make this coming year the fittest of my life. Would love to know if you do coaching. Everything you have said on fears of gaining weight resonate with me but I need to face those fears to achieve my goals so would love the help. Thanks.
Thank you for this really great video on protein. I really like the fact of having a cheat sheet listing your proteins. I had the same problem figuring out my breakfast, going thru trial and error with having a breakfast burrito (too much fat and cholesterol, with the bacon and egg), having a smoothie (not enough protein, too much sugar, not feeling full), oatmeal (too much fruit, sugar and fat and calories *added half n half, sugar), then finally settled on bagel with almond butter, bananas and honey. It's perfect for me because I feel full longer, taste buds satisfied and have some protein. Thanks again for breaking it down.
Please share the recipe you use for cooking chicken breasts in the slow cooker. A demo will be much appreciated. I don't know how to cook chicken breast because it always turns out dry and over-cooked.
Thank you! That’s one of the best things I’ve heard, a Protein Cheat Sheet! Done!
Straightforward and helpful. Thank you
Your videos are extremely helpful and informative. This coming from a professional in this industry 👌🏼
Great strategies. Thank U !
Great video! Thanks for all the info.😊
I want to send you a huge thank you! Content like this is why I became a subscriber. The fact that you put out information like this out there for free is absolutely priceless! Thank you again, so so very much!
Your videos are the best. Thank you.
Very helpfull thanks 🙌
Great video, thank you! Do you have any suggestions on how to get more protein on a plant based diet without adding alot more calories? Thx
Pea, pumpkin and almond protein. Spirulina, moringa, nutritional yeast, seaweed, mushrooms
Thanks for the breakdown.
This was so helpful! Thank you!
Excellent information Susan... thank you so much!
Hi Susan
How often do you eat oatmeal?
Do you know of any protein powder that does not have soy or sunflower lecithin?
Great video! Love the suggestion to increase what you’re already eating! For tracking, do you weigh your protein before or after cooking?
Melinda R I have the same question.
Melinda R Weigh your meat raw. I explain that in more detail in my previous video
Can collagen peptides be counted towards your protein even though it's an incomplete protein?
I get all this what about fat and carbs will you do a podcast on fats and carbs Love your info
Very Informative Video... Thank You 👏❤️
What do you recommend for non meat protein?
So incredibly helpful!
What if I’m just not hungry? Protein fills up. Do I force myself to eat to my goal grams? How far below the goal grams is on?
April Swartzer If your goal is to lose fat, then no. If your goal is to build muscle then yes. But you have to be honest with yourself about your hunger. Still aim for 1 gram per pound of goal weight. Be creative with how to get it in. Takes practice
Can collagen powder serve as a protein powder additive?
And what about calories,fat % ,carb%? How much of that should we eat for loosing weight. should we split the protein into three equal meals? if we eat one meal less and one meal more?
You are very helpful thank you for explaining in a way for everyone to understand. Your bloopers are great to😇
Thank you! Is it same amount if just to maintain muscle an not for fat loss ?
On ur protein cheat sheet, do you put all foods or just your meats and protein items....can I see an example
Great advice! I work out every day and use protein powder after my workouts. The rest of the proteins come from food sources. To be honest, I use Isopure unflavored whey isolate and make my own shake freshly right after the gym. I use a Blendjet and literally sitting in the car, blending up the ingredients and drinking it fresh out of the blender. Haha, hate stale shakes. Anyways, I make scrambled eggs for breakfast every day, 1 whole jumbo egg and about 170g egg whites. I use the whole egg and separate the white out, because I tried the liquid one from the store and it grossed me out. Like it fresh. Sometimes I add unprocessed ham to it or some cheese. I also make oatmeal to go with that and all in all my breakfast is around 40g protein, 60g carbs and 20 g fat. I could never imagine eating 150g of protein in a day until I started it and figured it all out, now I think how could I eat so little? I can't even remember what I was eating before with so little protein.
Do you have any recommendations for good quality protien?
Beautiful arms 😍 thank you for sharing
Great video. Straight to the point and no non-sense. Finally...lol
do you workout fasting? or are you eating your oatmeal before. thanks
Hey Susan, I’ve been watching your videos for almost two hours now. I watched the other videos and I realized that it’s best to lose weight before bulking and I wanted to looking into protein and macros now that you have explained that and it makes sense I just have a question. I wanted to know if I should do the same exercises as if I was bulking awhile trying to lose weight? I’m unsure if I couldn’t have much energy since I’m not in a surplus. I don’t want to head to the gym eating 1800 calories then I lose motivation due to being inside on whether this has to do with losing weight and not eating more Calories to bill. Hopefully this makes sense and thanks for the videos you’ve helped A lot. New subscriber 😊
Hi, thank you, very informative. How about protein bars? Can they be used to supplement? Thanks
Lynn M Sure thing!
I make my own so I feel good about what's in them 😌
It's hard to understand protein amounts I have never been confident in calculating protein
Will you place a copy of the document you use?
Hi Susan. Your videos are excellent. I do have a question on calorie planning in that at 4 cal per gram of protein, at 150g of protein per day, that’s 600 calories (4x150g), which, for say an 1800 cal target per day, leaves me with 1200 calories for fats and carbs. With this said, what would you suggest for fats (9 cal per gram) and carbs (4 cal per gram)?
If I may, you should get aim for 32grams of fat a day minimum ...try rest is up to you
I find your content informative. But I’m find the in between music too loud and distracting. I have to increase the volume for your voice. Lower or mute in the in between graphics. Thank you😊
Great video
How do you match weighing protein before cooking and use that as your consistent measure, and then have protein already cooked to use? Thanks.
Thank you
I have type 2 diabetes and I lost a lot of weight now I am under weight and lost a lot of muscles lose skin and my body looks old 😔 and I am just 43 old ... I can't Gane weight maybe from the medicine I take so I want to turn the fat in to muscles and fix the sagging skin .. could you help me please 🥲🙏🏻❤️
You can do this and the extra protein will help your blood sugars levels too!
Thank you so much for this information. I know this video was uploaded over a year ago but I’m wondering if we absolutely need to have a food scale in order to count macros.
Susan I just found you and Jordan-love you guys and I’m learning so much with all your podcasts and posts! Is there any recommendation of changing the total protein whether you’re in fat loss, maintenance or building or is keeping it at that 1 gram per pound good?
Sheila Neely Keep the 1 gram per pound of goal wt for fat loss and of current wt for muscle gain
Ma'am how much max protein can we eat in one meal?
Does body absorb protein from that meal (max protein)?
@Bharat Raj V, I find this subject somewhat confusing bc there is so little agreement between "experts,". And so I still have some unanswered questions of my own. But this is what I have learned so far:
i have heard Dr. Steven Gundry & others say that it takes 25-30 gms of protein (per meal or per day, I don't yet know) to build muscle, but that studies have shown that more protein than that does NOT build even MORE muscle. Instead, the body attempts to use the excess protein for energy, meaning it's converted into glucose, & insulin is triggered to move that glucose into cells. If, however, one is insulin resistant, the cells can't accept that glucose, so it's moved to the liver, where it is converted into fat & stored.
Also, the two noted longevity experts, Drs. David Sinclair & Valter Longo, say that before age 65, one should keep protein on the lower side (unless temporarily, your goal isn't longevity but fat loss or muscle building). Dr. Longo specifically recommends .31 to .36 grams per pound of ACTUAL body weight (not ideal body weight). Over age 65, he recommends to increase that a little, and over age 100, increase again.
Finally, how much you can actually eat & digest at a single serving seems determined by how good your digestion is. For instance, I could never do this bcz my digestion isn't that strong, but it is quite common for "carnivores" & "ketovores", esp those eating OMAD (1 meal per day) to eat to satiety, which for many is up to 4 lbs of beef or other meat at a single sitting(!), with seemingly NO digestive or gut problems at all (no gas, pain, etc).
"Th-that's all, folks," lol! Hope it's of some help.
What about plant protein?
I think I need to eat more protein I going to eat more protein thank you Susan
Is not too bad for kidney disease
What are you all eating for fiber? With all that protein, how do you keep your digestion on track?
Really helpful!! Cant wait to check out more of your videos, Thank you:)
Hi Susan, you are a great inspiration. I'm 70 yrs young & need to lose weight. I will switch to focusing on protein grams. 150 grams. Would my age factor into adjusting the grams do you think? My main exercise is 3x week HIIT circuit which includes dumbbells, trx, punching bags. Thank you for any feedback. Rebecca
Reb G Age is not a factor :). Get as close to your target As you can
Thank you. The cheat sheet example was SO Helpful! Thanks
Hi Susan my mantra for 2022 is STRENGTH 💪 so I'm super happy I found your channel. I am interested in what you "Eat in a Day" videos & "Strength Training" workouts my goal for 2022 is to build muscle.
Are you sure?? I heard some experts say it is 1 gram of protein per kilo and not per pound. It would be half the amount you are saying. 150 gram of protein is a lot. An egg is between 6 and 7 grams. 100 grams of lean meat is 20 grams of protein. How can one eat 150 grams of protein per day? 🙈
Thank you for the follow up video on the how many calories do I need to eat. This was great material and at the moment my goal weight is 238 so lots of protein but thanks to you now looking outside the box for adding more. I appreciate you and all of the knowledge you share. I love how you keep simple and sustainable. Going to make my cheat sheet now. 😁Have a great week!
Treyla Elliott Is 238 pds the lowest you ever want to weigh? You can definitely set your protein goal Lowe
Susan Niebergall Fitness no it would be probably under 200. I started last year at 297 and I am currently at 267. I know it is slow and steady but it beats where I was, which was headed no where fast. Calorie deficit for the win.
Treyla Elliott Then set your protein (not calories) based in your ultimate goal weight
Susan Niebergall Fitness ok ☺️ I appreciate you. Thank you
Insulin and insulin levels are the key. When insulin is present, you will be storing fat. When insulin is not present, you will be using the fat stored in your cells for energy. Anything that spikes your blood sugar which will generate an insulin response, is exactly what you should not be eating. Sugars of any kind (anything that ends in an "ose"), refined\processed carbohydrates, grains of any kind, snacking between meals, eating close to bedtime, not getting proper amounts of sleep, and eating more than 2 times a day will generally guarantee that you not only will never lose weight, but will gain weight. Think about the FDA food pyramid. It's how they fatten up livestock for the most weight they can pack on. One last thing, the human body can only properly process about 20-25 grams of protein in a sitting. Any excess protein is peed and crapped out and turned into glucose for storage as fat by insulin in the body tissues. If you're consuming more protein at once then your body can effectively process, it's a waste and does your body more harm than good.
I am over 60 so thank you for your videos. Everyone keeps telling me I cant build muscle at my age🤨. What should I be eating PRE workout? Protein and simple carbs?
I enjoy your topic on protein, so if I want to get my weight to 130, does that means I have to get at least 130 grams of protein. Thanks
Hi! Love your video!!
I’m wanting to lose 10 pounds and add muscle. Do I still do 1 gram per goal weight to lose fat and gain muscle? Do calories count with so much protein to lose fat? Thanks so much!!
Nitrogen balance amino acids rebuild grow strength and conditioning specialist 64
👌
Holy Sh!t look at those guns...
Please share your cheat sheet!
So goal weight of 130lbs. Remove 20% to account for fat, that's 104lbs. Remove 7lbs for bones, that's 97lbs. Remove about 40lbs for water, that's 57lbs of LEAN BODY MASS, so I should eat 57 grams of protein. NOT 130 grams.
Now, why do the Brits say to eat 1 gram per KILO of body weight? That would be 59 grams of protein using 130lbs as a goal without discounting for fat, bone, or water - which don't need protein at all. Coincidentally, that's almost the same as the above example.
Don't Americans eat way, way too much protein as it is? Considering the cancer rate, I'd say yes.
I'm into weight training, but I am also into longevity. And protein has been found to be hugely detrimental to aging. Does this not concern you? Older people are past the point of "growth." Aren't you worried you're going to grow cancer in addition to your muscles? Serious question.
Amino acids, 9 essential amino acids.
I'm 59 new to weightlifting. Absolutely love love love it!! I've just lost 135 pounds. I want some Big ole GUNS!!! Seriously, that's my goal!! I do low carb lifestyle. Will I be able to reach my goal? Thank You
The great news is muscle has memory.
Thank goodness!!!
Je suis désolée mais ces bras trop musclés ce n'est pas joli ni féminin ! Je suis pour la musculation etc.. mais il faut prioriser le bas du corps, faire le haut oui mais pas comme ça !..
## DJRJRHRR ## SZENESEDJEK
Thank you