سلام
karayee ke bayad anjam bedam (tebghe liste 25000 dolariye aram jan) baraye farda va pas farda 1:khundane 5 safhe az ketabe almanim 2:tamas ba homeira jan(va shayad raftan be khunash) 3: moratab kardane dakhele kabnetaye ashpazkhune(albate moratabe ,mikham jaye ye chizaei ro taviz konam) 4:tamas ba sabrina (bebinam key miyad iran) 5:1.30 docharkhe savari 6:1 saat irobic 7:tavize shalvare Him classic 8:kharid keravat vase hami 9:kharide parche 10:estakhr 11:pilates ----------------------------------------------------------------------------------------------------------------- kalori ruzane:1200 hadaf: kam kardane 2k ta akhare hafte estakhr ,irobic , docharkhe savari majmuan 2.30 ta 3.30 har ruz char shanbe:livo tirocsin-tokhme morgh abpaz-kafe dast nun-1.5 badenjun sorkh shode ba ye ghashogh roghan + ye ghashogh kashk +2kafe dast nun- 5 badum+1 chay+1 ghand+1limu torsh+7-8 albalu+ 2 boshghab adasi+ 1 kafe dast nun panj shanbe: livotirocsin- nesfe livan sharbate albalu , ye tokhme morgh ba 2 ghashogh roghan + 1 kafe dast nun
سلام