Increase your metabolism + build muscle! My new science-based guide!

  • Publisert År siden

    Natacha Océane

    Runtime: 17:58

    My new Muscle & Metabolism Building guide is now live! Enjoy the sample workout from Build. in this video & go to www.natachaoceane.com for more info!
    This guide is approved by a world leading sports and performance dietitian Renee McGregor. I've gone into lots of detail about what you can expect from the guide in this video! Hope you enjoy!
    ENTER THE INSTAGRAM GIVEAWAY:
    ------------------------------
    Instagram: natacha.oceane?hl=en
    ------------------------------
    WORKOUT (Lower body: Functional and Muscle Building, Week 4 of BUILD.):
    Take 45s-90s rest between each set and exercise. The workout should take you about 60mins (:
    ⁃1.5 rep squats - 4 x 10 (1.5 reps = 1 rep)
    ⁃Take 1-2 min rest between sets
    ⁃Alternating short to long stride lunges - 3 x 8 (8 reps per side, each lunge is a rep)
    ⁃Take 1-2 min rest between sets
    ⁃Overhead lateral step-up - 3 x 12 (12 per side)
    ⁃Take 45s-90s rest
    ⁃Side Duck walks with unilateral kettlebell rack hold - 3 x 14 (14 per side)
    ⁃Take 45s-90s rest between each set
    ⁃Wide stance leg press (Superset 1) - 4 x 10
    ⁃Narrow Stance leg press (Superset 2) - 4 x 10
    ⁃Take 1-2 min rest between sets
    ⁃Kettlebell front rack kneel to squat - 3 x 12 (12 total reps)
    ⁃Take 1-2 min rest between sets
    ⁃Romanian deadlifts - 3 x 8
    ⁃Take 60-90s rest between sets
    Enjoy my friends!! Xxx

Natacha Océane
Natacha Océane

Let's get that muscle and that higher metabolism my friends!! 🙏 Months of research into the early hours and we are finally here. I genuinely cried a little bit posting this video as public ☺️ I love this family, you all deserve only the best and I am so proud that we can bring you that. GOOD LUCK WITH THE GIVEAWAY! 🎁🎉

År siden
Claudia Novak
Claudia Novak

What is the point for you to doing all this? Like what do you want to achieve with all of those workouts? I understand professional athletes needs to train hard because their goal is to be first, win gold medal, olympic medal etc. But I am really curious what is your goal for all that? Anyway, I love your personality & your videos a lot 🤍 and please do a video for arms workout ☺️💪🏽

24 dager siden
Emma !
Emma !

Can teens follow this guide?

4 måneder siden
Erin Bosenberg
Erin Bosenberg

Can I use this in conjunction with pole dance training - so perhaps I take 1 week off of BUILD where I only focus on stretching and pole dance then the next week get back to BUILD and just keep alternating training each week. Very interested as I think FUNCTIONAL training is perfect for pole dance.

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Gianna Agostinelli
Gianna Agostinelli

This giveaway is amazing! I'd love to win 😍😍😍 also participating in Instagram

År siden
Jade Hicks
Jade Hicks

I'm proud for not giving up on myself even when things got tough for a while , all i wanted to do was stay at home but i kept going to the gym and think that really saved me even though it was the last thing i wanted to do at the time. If anyone reading this feels like quieting, at anything not just gym or health, dont give up even when its hardest, itll get better.

År siden
Sayuri Rimal
Sayuri Rimal

I love your science-based approach, and how well you translate complex information into digestible videos. Thanks for putting so much effort in for strangers on the internet!

9 dager siden
Emily Greencorn
Emily Greencorn

If you are stuck at home and can't go to the gym because it is closed can you still do the Build program? Or really any of the programs other than Home Reload? Just curious because I am trying hard to get somewhere successfully and don't truly know what I am doing and have been doing research and all of that fun stuff and want something more. I do plan on buying the Home Reload program as well but I also want to learn all that I can about increasing my metabolism and keep building a sustainable healthy lifestyle :D

11 dager siden
Nathalia Dalcin
Nathalia Dalcin

i tried to buy it but it didnt work, is it available for brazil?

Måned siden
Carlos Velarde
Carlos Velarde

@natacha ocea this is my first time seing youre videos love them youre super women love those biceps youre fitness i am not afitness guy but i admire youre work and i will get thumps up to the people you help youre in inspiration

2 måneder siden
mingii
mingii

I got tired after running 20 sec🤦🏻‍♀️ I def have a long road ahead of me

3 måneder siden
Gemma
Gemma

Do you have any piece of advice for someone with scoliosis and more importantly hyperlordosis🙄 ? My back hurts trying to do squats or deadlifts etc. I don't know how to work out properly, I asked to many local personal trainers but they don't know how to help me...

3 måneder siden
Gemma
Gemma

@Natacha Océane Thank you for your quick response! I think I should find a physical therapist that gives me advice for workouts on the gym, because the exercises that my physical therapist makes me do are too basic and there isn't progression... Thank you again, I will try to find one! ❣️

3 måneder siden
Natacha Océane
Natacha Océane

Hey Gemma, PTs won’t be qualified to the level needed to help you train for your condition. I’d recommend seeking out a physical therapist or physio to help you determine the best way to train based on you and your biomechanics ♥️♥️

3 måneder siden
Malky Volodarsky
Malky Volodarsky

Tried a free workout yesterday. It was tough but great, I enjoyed it and consider purchasing the program now. Can anyone give me a personal experience feedback about the build?

4 måneder siden
Natacha Océane
Natacha Océane

Hey sweetie, I’m glad you liked the free sample (: I have lots of feedback/reviews on my IG story highlights if you wanted to check them out in the meantime (: xx

4 måneder siden
Grace Farrow
Grace Farrow

how slowly would I need to increase my calories to prevent as much fat gain as possible? I eat 1500 now and I want to be eating 2000-2500 a day. Im a 15 yr old female 56.6kg

4 måneder siden
Viki Merisioti
Viki Merisioti

Has anyone done that?is this working?i mean for muscle grow..or is she doing things that we already know?

4 måneder siden
Emma !
Emma !

Can teens follow this guide too?

4 måneder siden
Marta Petrone
Marta Petrone

It’s funny how I found your channel thanks to your new house tour (I’ve been binge watching NYC apartment tours lol so that’s prob why yours popped up in my recommendations) and now you’re literally becoming my life guide! I’ve been suffering with ED, hating myself and not being able to accept my body since the age of 13 and it seems like now (even during a quarantine) I’m on the right path to actually be healthy and becoming stronger both physically and mentally. Thank you so much for being such an amazing human being!💪🏼💖

5 måneder siden
it's Jay
it's Jay

I've been trying to build more muscle for like months now and I'm slim already but I wanna get more muscle . Yeah my dumbass didn't realise I had to eat a bit more to build muscle and now I'm eating enough and am building muscle easier 😌

5 måneder siden
Stephanie Nelson
Stephanie Nelson

Can I use this at a crossfit gym?

7 måneder siden
Allison Lloyd
Allison Lloyd

Honestly I do not know what I would do without you. You have changed my life completely!!

7 måneder siden
Constanze Steinke
Constanze Steinke

I'm an endomorph so I'm pretty sure increasing my metabolism will be hard but I'm committed to trying it because I've developed this pattern of eating about 1400-1600kcal a day for about a week and then having cheat days that turn into binge days because my body is trying to get the calories it "missed out on" I'm taking it easy for the rest of the month and trying to teach my body and brain the difference between intuitive eating and eating everything I see And I'm getting a gym membership so I can get at least 3 workouts in the gym each week starting in March I've already calculated and planned out how I'm increasing my calorie intake and I'm so ready to go into full power burn mode instead of this stupid shit that makes my body think it's starving

8 måneder siden
lama ̮̈
lama ̮̈

i rlly want to start training like u but ive never done such functional training...im so used to hypertrophy training with a bro split. im scared to try the exercises u do but they look so fun :(

10 måneder siden
Anna Desrosiers
Anna Desrosiers

lama Try it! It’s so worth it!!!!!!!

9 måneder siden
Molly Tate
Molly Tate

Love this natacha! Would love to see a full weeks example of these workouts from your guide. Thanks so much!

11 måneder siden
Emma Foster
Emma Foster

Anyone know how to apply the 10% lifetime discount code?

11 måneder siden
livinlife 01
livinlife 01

Hey natacha love your videos I was wondering with the cut and build package(since I wanna lose fat and build muscle) do we do one after the other and which do you recommend to do first ?

11 måneder siden
Anna Desrosiers
Anna Desrosiers

livinlife 01 She has a video on should you cut or bulk first! She does recommend to build muscle first;)

9 måneder siden
HerrFinsternis
HerrFinsternis

Ok this is interesting! Are all of your programs only accessible through this Aflete app? Really useful for when you are at the gym (even though reviews for the app say that it tends to crash and lose connection) but... i don't want to read the informational stuff and recipes from a phone. Can you print stuff as well, or open it on PC and work from there. Sorry for these silly questions, I don't use phones or pads a whole lot, but ám interested in this program of yours.

11 måneder siden
Monica
Monica

Damn, I follow like 5 different fitness people on social media, and this is only the first time that I've really thought about buying a guide (help, I'm poooor) jk I just don't know how necessary it is... like I can find hundreds of workouts at my fingertips on social media and weightlifting websites... but you clearly are creating unique schedules and have a real philosophy and science behind your workouts, and I love how you focus on functional, goal oriented and truly strength based fitness.

11 måneder siden
22wooo
22wooo

I’m proud of myself for making a lifestyle change a year and a half ago into the fitness world♥️

11 måneder siden
Marta Morreale
Marta Morreale

that's soooo great!! i love you,girl!i have never been so fit eating so much!

11 måneder siden
Meagan Precourt
Meagan Precourt

I did that leg workout today and I am DEAD! Whew!! Good dead lmao LOVE LOVE LOVE your channel!!

År siden
Rosa Palmieri
Rosa Palmieri

i just rewatched this video and your video about your move guide, and i was just wondering if you could point out the differences as i am considering getting one but unsure which is better for my goals!! thanks and love always xx

År siden
Catherine Storm
Catherine Storm

What are the differnces between "Move" and "Build"? Which guide would you recommend for whom?

År siden
ally perigrino
ally perigrino

Girl, I follow you so hard on instagram and you motivates and inspire me. I just want to let you know that I support you 💯

År siden
Mitch Ryder
Mitch Ryder

I'm proud to be proud

År siden
Tessa Barker
Tessa Barker

Has anyone got any tips for how much I should reduce my calories if I'm only doing 4 out of the 5 build workouts per week? I've been playing around with the calories and really can't decide, I just want the right figure to stick to!!

År siden
Anna Desrosiers
Anna Desrosiers

It depends on your energy levels and a lot of other stuffs. Doesn’t she has a page for this in the guide?

År siden
Jazmyne Simon
Jazmyne Simon

how are you liking build and what are your results like?

År siden
TheSugah78
TheSugah78

Does this program include warm ups and cool downs?

År siden
NiDene van Achterbergh
NiDene van Achterbergh

I’m proud of changing my mindset regarding exercise, fitness and health. (With a lot of credit to you by the way). I finally managed to wake up early consistently and go to gym with a friend and not expect unrealistic quick results but have a balanced all rounded exercise routine. This has encouraged and motivated me to eat large, healthy meals. Overall, I’m proud of making those minor mindset changes that has had a major change in my lifestyle and overall well being.

År siden
pix zenia
pix zenia

I am proud of gaining 12 lbs 😜

År siden
Twiddl3Dum
Twiddl3Dum

I'm not sure if this an area based country as I am in Australia but i'll share my achievements anyway :) I am proud of myself for taking the plunge to see a counselor for my mental health and also with her help I have been able to keep smashing my running goals. I now run at 5 mins per 5 km and can do a 5-6 km runs. I am also looking at entering our City2Surf.

År siden
Sara Schripsema
Sara Schripsema

Interested in Build, but I'm currently at a CrossFit gym, so I don't have much access to fitness machines (plenty of free weights, kettlebells, barbells, boxes, GHD machines, benches, medicine balls, etc.). I feel pretty comfortable substituting movements at my own discretion, but I'm wondering if machines are an integral part of this program.

År siden
Savanna Brewton
Savanna Brewton

I am proud of myself for taking steps toward bettering by mental and physical health. In addition, to working toward financial health and taking the steps to start my own business.

År siden
Rio Davies
Rio Davies

I bought Build last night and had my first day of eating according to the nutrition today and my very first session this evening. Your book is so easy to understand and positive. Love ya Natacha, can't wait to get jacked like you😉 haha

År siden
Morgan Nolder
Morgan Nolder

I love that I train everyday for an hour 5x a week 🥰

År siden
Robin Adriano
Robin Adriano

Does your workout plan and meals work for men aswel ?

År siden
Jennifer Kluever
Jennifer Kluever

I’m proud of loosing 17 pounds and making a complete life change. Love this video 💕

År siden
Beverley Moran
Beverley Moran

Im proud of myself for not being as judging of myself this year

År siden
lollo 123
lollo 123

What’s the diffrence between this and move?? Feels like people are forgetting about move😅

År siden
MomoPeaches
MomoPeaches

I am proud of me taking loads of chances and risks this year, including getting myself together and losing three very stubborn kilograms and staying behind with a friend who found a hike very difficult during a qualifying adventurous journey!

År siden
Zoéy
Zoéy

Hey guys i ve missed the big sale but want to purchase Build. now and can‘t find any Email with the 10% off code. Since i own Move. I should have a discount code for all other programs. Does anyone know if she has a clients service i can reach out to ? Thanks, xos

År siden
Natacha Océane
Natacha Océane

Hey beautiful! Send me an email at natachaoceanee@gmail.com and I’ll help you! ♥️

År siden
Cora Baker
Cora Baker

I’m proud of myself for drinking more water!

År siden
Yumni.03
Yumni.03

I really want to build some muscle, and 'restart' my fitness journey just like you so I can become stronger! Can't wait until I can actually afford the guide!!!

År siden
MrBlackSheep
MrBlackSheep

Why dont put the music credits on the description ?

År siden
Lu Marray
Lu Marray

My gym does not have anything for hyperextensions. Any tips on what to do/use instead? :)

År siden
Anni S
Anni S

I’m proud that I’m learning to love my body!

År siden
Savannah Wyllie
Savannah Wyllie

I am proud of myself for a FULL recovery. I was recently (Nov 4 2019) in a severe car accident and suffered from traumatic brain injury (two brain bleeds) a compound fracture in my right arm as well as damaging my sciatic nerve. My doctors thought I wouldn’t heal completely for years but within a couple months of physical therapy and doing my own workouts I healed up and surprised all of my doctors. I started going to the gym and using workouts I found on YouTube to get stronger. Which is how I happened to stumble upon your channel. My brain is fully recovered. My arm now is scarred but stronger than it has ever been (I can do pull-ups for the first time in my life) And my sciatic nerve hasn’t bothered me since January of this year. :) I hope you see this comment. I’m not sure if it’s too late to enter the give away but either way just letting you know how inspirational people like you are. You and a few others really helped me physically and mentally after my accident. Thank you

År siden
Laura Higgins
Laura Higgins

This guide sounds amazing! You’ve put in so much effort and hard work towards it, thank you! ❤️🤩

År siden
Sammie Muckleroy
Sammie Muckleroy

I’m proud of myself for working out for an entire week! It the most consistent l’ve ever been and am excited to keep it up.

År siden
M Polley
M Polley

Honestly you should have 1m subs!

År siden
amelie
amelie

she does now!!

Måned siden
Raphie Elle
Raphie Elle

Megan Perney she is phenomenal

År siden
Rebecadfit_
Rebecadfit_

What camera do you use for your vlogs?☺️

År siden
laura flores
laura flores

Im proud of myself because I finally started weightlifting and every day I care less about the men around me!! (I used to feel really selfconcious before) :)

År siden
suzie28
suzie28

Thank you so much for your content! I can't believe it took me this long to discover your channel and as an athlete working towards the 2020 Olympics, this is wonderful 🙏 Do you work 1-on-1 with other athletes because I would absolutely love to implement your workouts/nutrition into my life!!! 😊

År siden
Elizabeth Eiting
Elizabeth Eiting

I’m proud of myself for taking your advice and sticking with training to gain lots of muscle!!!🤪💪🏼💪🏼

År siden
Maddie Nemec
Maddie Nemec

i’m proud of myself for actually waking up at 5 am to workout before my busy days

År siden
lit
lit

good job!

21 dag siden
Carlos Velarde
Carlos Velarde

Natacha

2 måneder siden
5K Subscribers with 3 video before 2021!!
5K Subscribers with 3 video before 2021!!

Good for you because its hard for some people to wake up early

4 måneder siden
Tete Gullre
Tete Gullre

For the past months, I have been eating below 600 - 800 calories a day and doing 30 min of HIIT everyday. I was really desperate to lose weight before summer but I only managed to lose 3kg. I have been restricting and dieting for over a year now and I had my period only once in that time. Last week I hit my low and I fasted 2 times for 48 hours while still restricting. I had lost 2 kg, but 1.3 kg came back while I was still restricting and was below 500 calories. Then, I decided this would be the end. I decided I would eat anything I wanted. I stopped counting but I think I only ate around 1600 calories, which is still a lot for me. The next day I weighted less than when I was restricting. I have been eating 2000+ calories for 4 days now and I have actually lost 0.7 kg. I am so confused by this right now but I am now happy I am able to eat whatever I want now. To all those considering recovery don't be scared by few pounds on the scale, because I was and I have wasted 1 year of my youth for nothing.

År siden
Ari Cabrera
Ari Cabrera

Thanks to your comment I am starting the recovery :)

20 dager siden
Margarita Esguerra
Margarita Esguerra

I'm sorry you had to go through that but I am *so* happy for what happened after. Hope you're doing well and are healthy these days!!!

Måned siden
LoloMVs(루루)
LoloMVs(루루)

Wow, I'm so happy for you!!!! How is it going now? Btw, did you exercise when you started increasing your calories?

8 måneder siden
ruby dang
ruby dang

omg you're so incredible !!! i wish i could be like you. im still in the maze of ed and dont know how to escape TT i dont know when and how to start a recovery

9 måneder siden
sue lawson
sue lawson

It's not for nothing, you learned a valuable lesson! Glad you're doing better 💐

10 måneder siden
Hali Sims
Hali Sims

I'm proud of losing over 20 pounds so far!

År siden
chrisbreezy
chrisbreezy

YES GIRL GET IT!! 🔥

8 måneder siden
Doriana Ferrar
Doriana Ferrar

Haley Simmons 🙌🏽🙌🏽🙌🏽

År siden
Kixx Fay
Kixx Fay

I'm proud of myself for going all in, treating my body better, eating so much more even though it's so hard mentally to see my body change, gaining so much weight so quickly. All this in an effort to get my period back one day hopefully :))

År siden
Mary Virginia Sullivan
Mary Virginia Sullivan

I am proud for growing a healthy relationship with food (:

År siden
Mila Griffins
Mila Griffins

I'm proud of recognizing that I have an ed, reaching out to close friends and family for help, and allowing myself to do the things I enjoy in order to recover. Thank you so much for your upbeat personality, quality videos, and exciting workouts! You are truly inspiring, and you help me reorient my perspective on fitness, health, and nutrition.

År siden
Ada Hakala
Ada Hakala

I'm proud for making the first step to re-establish my relationship with my father! :)

År siden
Elizabeth Oliver
Elizabeth Oliver

Before I had kids I was 5'4" 135lbs after two pregnancies and lots of complications, medications and injections I gained 75 lbs !!!! ): I have lost 40 of it but I'm having a really hard time losing the last 35 lbs and feeling really discouraged. Before kids I was a cross country running but now I'm soooo slow and I've never really done gym workouts. Can you please make workout videos for newbies or new moms? Love your videos !!

År siden
Hannah Oliver
Hannah Oliver

I'm so excited to try this!! I love trying new guides and programs but your stuff always makes me feel the most inspired out of them all! I was never an athletic person growing up but always envied people who were, so whenever I focus on athletic goals I feel so empowered. Thank you for making this!!!

År siden
Tildu Nyman
Tildu Nyman

Im proud of myself for being more positive and kinder to me and my body ❤️

År siden
ZappaRamba
ZappaRamba

I'm proud of sticking to a healthy lifestyle in general :)

År siden
kate prett
kate prett

can u post workouts without equipments

År siden
growingannanas
growingannanas

Girl, I love your Channel!!! Thanks for all your Videos!

År siden
Elvira
Elvira

A huge thank you for the videos that you make, they are so helpful!😊

År siden
Elvira
Elvira

I am proud over myself starting to workout more and getting much more motivated to learn about physical health! ☺

År siden
Emilia Korhonen
Emilia Korhonen

im proud of myself for making a big decision in my life to follow my dream!

År siden
Stella Papadatou
Stella Papadatou

I am proud for all the hard work I did to get my first chin up!

År siden
Presley Hope
Presley Hope

Natacha, I’m a beginner in training/working out and I’m so confused on what workouts to do to give my body what it needs. I really want to lose fat but also just be stronger and it’s just very hard for me to know where to start. I have grown to hate food cause it’s all I think about. I get in horrible cycles of eating well and then eating so bad and so much that I bloat. I want to feel secure about my body and not let it consume my life. Where do I start? How do I find consistency?

År siden
Julie Mansfeldt
Julie Mansfeldt

I'm proud of myself for admitting that I was dealing with orthorexia and setting myself up for success by reading about it, and how to let go of that non-sustainable way of looking at food and my body. You have truly helped me change the way I now approach food and fitness. because eating less than an 8-year-old is not going to make me strong. love from Denmark

År siden
Wiam Belk
Wiam Belk

i’m proud of how consistent and self discipline i’ve gained since starting my healthy lifestyle and not being afraid to eat certain foods and still reaching my goals. even when i don’t have the motivation to hit the gym, my discipline has gotten me through it and i never regret a workout!

År siden
KK slider
KK slider

Sorry if you've answered this before, but what heart rate monitor do you use?

År siden
MyLifeAs Bri
MyLifeAs Bri

Honestly use so many of your HIIT workouts during the week and it’s 🔥🔥 like literally burns my muscles lol you always share such useful info as well!!

År siden
GG Dragneel
GG Dragneel

Aaaaaaaa I finally caught up with all your videos now that exams have finished (and I stayed away as I promised to you!) Gosh Natacha, this guide sounds epic and the ideal guide I would go for! Dang I think it is too late for me to enter the competition but thank you as always for running them!! ALSO ALSO I completely forgot to tell you but I finally got my period back!!!! After my first exam on the 2nd of May, it came back after nearly 1.5 years!! I'm so happy and honestly, would not have been possible without your channel, your videos, your mindset and positivity and also reassurance

År siden
GG Dragneel
GG Dragneel

11:44 Well hello there fellow visual learner

År siden
Erika McGown
Erika McGown

I'm proud of regaining my strength since starting the year in hospital and weak af 💕

År siden
Ella Stevenson
Ella Stevenson

Proud of getting up each day and setting goals for myself, bettering myself each day!

År siden
karleyfaith
karleyfaith

Im proud of myself for loving myself, flaws and all. Ive made my physical and mental health a priority this year and im proud of myself for how far ive come!

År siden
nishh wishh
nishh wishh

i’m proud of staying consistent with my work

År siden
nishh wishh
nishh wishh

i’m proud of having a work out/ health system that works for me!

År siden
Raegan Stegmeier
Raegan Stegmeier

Hi Natacha, I am doing one of your guides right now and I really like it so far. Can you tell me what a superset is?

År siden
Lani Ginoza
Lani Ginoza

I’m proud of making healthy lifestyle changes this year!

År siden
Ysabel Birmingham
Ysabel Birmingham

I’m proud of myself for finally learning that my body is something to be proud of and not ashamed of :)

År siden
ILLUMINATI CONFIRMED
ILLUMINATI CONFIRMED

I’m proud of surviving the existencial crisis

År siden
Gianna Agostinelli
Gianna Agostinelli

I'm proud bc I can talk about fitness in 4 languages hahah ❤

År siden
Gianna Agostinelli
Gianna Agostinelli

I'm proud of speaking 4 languages 😍

År siden
Gianna Agostinelli
Gianna Agostinelli

I'm proud of being light when it's dark for my close ones

År siden
ILLUMINATI CONFIRMED
ILLUMINATI CONFIRMED

GIΛ 💡🐱

År siden
Gianna Agostinelli
Gianna Agostinelli

I'm proud of my patience

År siden
Gianna Agostinelli
Gianna Agostinelli

I'm proud of my fitness journey

År siden
Gianna Agostinelli
Gianna Agostinelli

I'm proud of getting push-ups done hehe

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Gianna Agostinelli
Gianna Agostinelli

I feel proud of my determination

År siden
Gianna Agostinelli
Gianna Agostinelli

I'm proud of my grades ❤

År siden
Gianna Agostinelli
Gianna Agostinelli

I'm proud of participating in all your giveaways 😂😍

År siden
Gianna Agostinelli
Gianna Agostinelli

I'm proud of your content!

År siden

Neste

SHOULD YOU BULK OR CUT FIRST FOR A LEAN PHYSIQUE?

10:00

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Vi har gjort slut.

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Vi har gjort slut.

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Vi har gjort slut.

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Vi har gjort slut.

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Ganger 738 k

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