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Message: <blockquote data-quote="wordpress" data-source="post: 18001588" data-attributes="member: 520581">machan importantma eka  oke ne... breakfast and lunch thara, lunch and dinner athara podi healthy snack ekak ganna oni below 100 calories ( 2 bran crackers , netham palathuru) thawa puluwannam udeta rice nethuwa oats wage kapang and dinner ekata chicken breast or fish ekka vegitable kapang.. guarantee maseta 3-5 kgs bahinawa.. gym ekata gihin bar ussanne nethuwa treadmill padapang 40 mins +  bara echara ussanna epa weight eka adu wenakan.. netham weight loss eka monitor karaganna amarui.. moko bara ussaddi mussels build wela mussel weight eka wadi wenawa.. good luck machan.. track ekata watunata passe pata gala bara adu wenawa.. <img src="/styles/default/xenforo/smilies/default/yes.gif"  class="smilie" loading="lazy" alt=":yes:" title="Yes    :yes:" data-shortname=":yes:" /></blockquote>

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