MELY MAR

20/10/2025

For fueling work outs:
✅️iced black coffee(no sugar/sweetener)
✅️1tbsp peanut butter
✅️banana

"No to bilbil yes to muscleees" 🤣🤣

18/10/2025

Ito yung the best gulay na kasama ko sa fitness journey ko💪💪

18/10/2025

My post work out meal:

100 grams chicken breast
2tbsp greek yogurt
Salad(greens)
1 scoop whey protein
8-10 pcs. blueberries

18/10/2025

Yung pagbaba ng timbang mo ay nasa sukat(calories) ng kinakain mo wala sa work-out yan.
Ilang calories lang naburn pag nagwork-out ka tapos kumain ka ng malalaki ang calories na pagkain, parang wala din.
"Calories in, calories out"

My lunch
100 grams rice
100 grams mackerel
8pcs. Okra

14/10/2025

My 3 months of consistency and discipline💪
From 58kgs to 52kgs(calorie deficit + workouts starting from July 7, 2025)
I am now in my body recomposition stage🔥💪💪💪

07/10/2025

My breakfast for body recomposition.
✅️2 boiled eggs
✅️1 slice multigrain bread
✅️60 grams avocado
✅️1 tbsp peanut butter
✅️1/2 banana
✅️black coffee no sugar
✅️water

27/09/2025

Diet ka pero gusto mong magkape? Pwed pero switch full fat milk to skimmed(nonfat) or almond milk, switch sugar to sweetener.

Calories and nutrient contents here👇👇

McDonald’s small iced latte with skimmed milk and 2 calorie-free sweeteners (values are approximate since cup size varies slightly by region):

Calories: ~75–95 kcal
Protein: 6–8 g (from the milk)
Carbohydrates: 10–12 g (all from milk’s natural lactose)
Sugars (lactose): ~10 g
Fat: 0–1 g
Fiber: 0 g
Caffeine: ~80 mg (from the espresso)

👉 Basically, most of the nutrition is from the milk, while the coffee and sweeteners add almost no calories.

👉My total calories per day : 1500-1550
👉caldef around 500 calories

27/09/2025

Sa mga uuwi dyan ng Pinas through Oman air, full video here👇👇👇

there! Welcome to my channel!He're is a video I made for you to check on Oman Air lines especially if you are planning to travel.Oman air if I am to rate...

22/09/2025

Omsim💪

17/09/2025

My snack: protein bread/ banana bread( banana,eggs,oats,honey, chocolate chips,baking soda,baking powder,corn flour)

17/09/2025

Lunch:
100 grams rice
100 grams pork loin bistek
5 pcs okra
Sukang sili sawsawan ng okra

14/09/2025

My Caldef meals:
Number 1 natutonan ko sa caldef: Eat less than what your boddy needs, more body moves/resistance or intensity training.
Avoid suggary drinks, switch to water, black coffee no sugar, softdrink(0 sugar)
Eat whole foods no to process or fast foods.
Avoid oily and salty foods, and control sa carbs.