BCAA
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BCAA - 2/18/2006 9:31:39 AM
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ebbearsfb1
Posts: 1071
Joined: 2/18/2006
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im try to get 10-15 pounds but with out losing speed b/c im a football player
so i heard
BCAA TABLETS
im looking in to the body tech BCAA tablets
do you really need to take them to help you get bigger?
im new 2 supplements
right now im taking muscle milk before i go to bed and nitro tech right after i lift
what should i be taking to reach my goal?
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RE: BCAA - 2/18/2006 10:58:05 AM
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Geeper
Posts: 70
Joined: 2/10/2006
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I just started supplementing with BCAA powder and I'll tell ya this... DON'T GET THE POWDER... unbelievably bad tasting, just ruins my shakes! The jury is still out on whether it's giving results or not
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Stuff That Interests Me (My Blog Site)
(in reply to ebbearsfb1)
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RE: BCAA - 2/18/2006 12:30:53 PM
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danmirage
Posts: 6299
Joined: 11/20/2005
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BCAA poweder is less convenient to use but cheaper. I just pop the powder into my mouth and drink water...I know...hard core. Mine tase fine though.
BCAA is for sparing muscle during your workout. The body can use it as a fuel and if it needs fuel during the workout it generally breaks down muscle to get it.
Here is a general rule for replenishing glycogen and sparing muscle pre-post workout:
0.2 g/lb high glycemic index carbs
0.1 g/lb whey (or Just 5 grams of BCAA or 15 grams of EAAs)
quote:
do you really need to take them to help you get bigger
Need? No. you can eat a meal 30-45 minutes before you train and eat again 30 minutes after and be fine.
To gain muscle mass, you need to eat more than you burn and train hard and smart.
Need pointers on that?
BCAA or whey or EAA are a tweak that help you keep what you earn.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Geeper)
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RE: BCAA - 2/18/2006 2:00:33 PM
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ebbearsfb1
Posts: 1071
Joined: 2/18/2006
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yes what are some pointers that you have ?
(in reply to danmirage)
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RE: BCAA - 2/18/2006 2:36:04 PM
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danmirage
Posts: 6299
Joined: 11/20/2005
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quote:
ORIGINAL: ebbearsfb1
im try to get 10-15 pounds but with out losing speed
This is a lot of info so go step by step!
Ask questions.
#1 diet - most important
You need to be eating enough calories so that your body is not in survival mode!
500 calories over your needs will get you 1 pound a week...if you need more, some will likely be fat...so you have to decide what weight you want to gain...some needs to be fat anyway, just decide how much you want by how much you gain per week!
At least 4-6 meals a day!
Go to this post to figure your daily calories if you don't have a clue.
Calories needed per day for various goals <------ link for you to click
At the bottom of the post is a link to a spreadsheet/calculator that you can use...
Use fitday.com to plan meals to get what you need not just as a meal journal...it is free! Use fitday.com as a MEAL PLANNER..not just a journal. To help you tweak your diet into different mixes!
Basic meal:
A protein (3 oz Chicken/turkey/beef/soy...)
A vegetable (1/2 cup broccoli/green beans/peppers/ 2 cups salad...)
A carb source (1/2 cup Rice/quinoa/amaranth/oatmeal...sweet potato, potato...)
Sufficient good fat (from the protein and/or Fish oils, omega 3 oils, flax oils, nuts..)
You are looking for:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
...of your total calories
The ideal range of protein for growth is .6-.9 grams per pound of body weight.
If you are a light eater and meats sit like a brick in your tummy then go for the lower part of that range.
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.
Target the fat % on the scale proportionate with the protein. Then inversely proportion the carbs to the protein.
Foods should be fresh whole foods. Carbs should be from veggies and non processed starches (rice, baked sweet potato, potato, quinoa, amaranth...) with some fruits. Drop most processed sugars from your diet.
It depends on your preferences and your body chemistry. Everyone IS different in the way they digest and use food. You have to work with it to find what gives you the most energy and power, focus and good feeling.
Yes, I am speaking from experience as a trainer. I assess clients for where to start their meals, then assign a diet and adjust based upon what we observe. This is what you will do for yourself.
Experiment with different mixes...1 week strict per "experiment"!
I.E. (these are the extremes and represent points in a whole spectrum! They give you ideas of parts of the spectrum to explore)
The moderate protein type=
Protein-20%,
carbohydrates-65%,
fat-15%
High Protein type=
Protein-30%,
carbohydrates-40%,
fat-30%
High Carb type=
Protein-15%,
carbohydrates-75%,
fat-10%
#2 Training
train your whole body
Push ups/bench press
Pull ups (back) /Bent row
Squats/lunges/stiff leg deadlift
Narrow grip push ups (triceps) /tri extensions/skull cushers
Curls (biceps)
Military Press (shoulders)
Standing calf raises
Abs (crunch, reverse crunch, bicycle crunch)
Optimal set / rep ranges and days between:
For muscular Endurance the rep range is 12-25 slow pace/30-90 second rests/ 1-3 sets / 1-2 days between
For muscle size the rep range is 9-12 slow- moderate pace/30-60 second rests / 3 -4 sets per / 4-7 days between
For Strength (vs. power) the rep range is 6-8 slow pace/2-3 minute rests/ 3-4 sets per / 4-7 days between
For power the rep range is 1-5 fast/explosive pace /3-5 minute rests/ 4-8 sets per / 2-3 days between
That has been heavily tested and it works...courtesy of the National Academy of Sports Medicine.
You are looking for size so work mostly in the size range slipping into strength and power occasionally for variation!
There are a lot of intensity principles that you can toy with to spice up you results a bit. Some discussion threads on varying intensity...
http://www.discussbodybuilding.com/m_87226/mpage_1/key_/tm.htm#87256
http://www.discussbodybuilding.com/m_93729/mpage_1/key_/tm.htm#94183
#3 track your progress!
On the topic of Body fat measurement...
The methods YOU can use to test your body fat yourself are unreliable on a one time basis. They are better used to track changes over time on an ongoing basis.
Test every 1-3 weeks at the same time of day...and use the same scale to take your weight.
Here is a calculator that allows you to use skinfold calipers (3 or 7 point test) or tape measure
http://www.linear-software.com/online.html
Here is the best price I have found to date for good cheap accurate calipers:
skinfold Calipers <--- link to place on amazon where it is cheapest
Once your diet and training are in place, measure your body composition and go a week following your plan. Take circumference measurements of your muscles.
At the end of the week (and each week) check your body composition again - always at the same time of day with the same method and tools.
--If at first you are just gaining fat, then revamp your training it is obviously not sufficient to create muscle gains, also look at adjusting your caloric intake and nutrient balance.
--If you are gaining fat and muscle, stay where you are! or if it is too much fat, you can drop calories 250 or add a bit of cardio.
--If you are just gaining muscle go another week as is.
--If you gain muscle and lose fat but gain no weight (or lose weight), add calories (keeping the %) 250 and go another week
--If you are gaining muscle and losing fat...while gaining weight you are at an optimal balance.
--If you are just losing fat bump your calories up 250-500 calories.
--If at first you are just losing muscle, adjusting your caloric intake up 500 calories.
--If you are neither gaining nor losing muscle or fat...you are at maintenance. Add 500 calories.
#4 the basics
Keep the training under an hour
Do not over train
Don't miss a meal.
Don't go low carb on us.
8-12 cups water minimum a day!!!
Don't let your calories get behind your muscle gains.
Multivitamin to support growth!
8 hours sleep a night
Avoid artificial additives (flavorings, coloring, preservatives) in foods
Cut out processed foods
get pre and post work out nutrition:
Here is a general rule for replenishing glycogen and sparing muscle pre-post workout:
0.2 g/lb high glycemic index carbs
0.1 g/lb whey (or Just 5 grams of BCAA or 15 grams of EAAs)
If you need to add cardio, start with the least amount of it you can do…3x20 minutes. I will guess you are training and so you probably will not need to.
Diet will be your biggest challenge. You have to get the caloric level sufficient so that you are gaining weight. You should expect to gain .5 to 2 pounds a week.
Any questions…after you do your homework…post your caloric needs, diet, and training and we can comment to get you in the groove!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to ebbearsfb1)
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RE: BCAA - 2/18/2006 6:36:29 PM
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ebbearsfb1
Posts: 1071
Joined: 2/18/2006
Status: offline
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i appericate all the information thanx you very much and im going to follow it as best i can
(in reply to danmirage)
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RE: BCAA - 2/18/2006 6:52:49 PM
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ebbearsfb1
Posts: 1071
Joined: 2/18/2006
Status: offline
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what supplements should i be taking?
(in reply to ebbearsfb1)
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RE: BCAA - 2/18/2006 6:55:15 PM
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ebbearsfb1
Posts: 1071
Joined: 2/18/2006
Status: offline
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just to let you im not exactly understand how to use the fitday.com website maybe its me i dunno what im suppose to do
(in reply to ebbearsfb1)
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RE: BCAA - 2/18/2006 7:07:10 PM
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danmirage
Posts: 6299
Joined: 11/20/2005
Status: offline
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Don't worry about supplements until you get the gains going from dialing in diet. Supplements supplement your diet!
Fitday...just create a free account and then go into the journal. Put all the foods you eat in a day in there and see what you eat now.
How close is it to your target for gain? Correct it in the planner/journal so you have all the nutrition you need to grow. Then you have a meal plan! Take your measurements and then Eat by it for a week. Take your measurements again and see what you need to do.
If you have trouble making a good meal plan...post what you are starting with including goals and current meals, meal by meal. Include calories and protein carbs and fat and %.
Takea a crack at fitday and post what you get. This is a huge tool. Not to COUNT calories but to PLAN meals.
Plan for success!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to ebbearsfb1)
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RE: BCAA - 2/18/2006 7:55:22 PM
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ebbearsfb1
Posts: 1071
Joined: 2/18/2006
Status: offline
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Current Weight
Your weight is 160 lb as of 02/18/2006.
Weight Goal
Your goal is to weigh 175 lb by 06/22/2006
Goal Progress
You are currently 15 lb below the target weight.
The deadline for your goal is 124 days (17 weeks, 5 days) away.
To meet your goal you need to gain about 0.847 lb per week.
Calories Eaten Today
source
grams
cals
%total
Total:
840
Fat:
15
132
17%
Sat:
7
64
8%
Poly:
2
17
2%
Mono:
4
35
4%
Carbs:
136
513
65%
Fiber:
8
0
0%
Protein:
37
149
19%
Alcohol:
0
0
0%
(in reply to danmirage)
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RE: BCAA - 2/18/2006 11:28:50 PM
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PumpedPrincess
Posts: 225
Joined: 2/2/2006
From: Miami,FL
Status: offline
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quote:
ORIGINAL: ebbearsfb1
so i heard
BCAA TABLETS
im looking in to the body tech BCAA tablets
do you really need to take them to help you get bigger?
im new 2 supplements
Has anyone taken Xtend by SciVation? Danmirage? I prefer powders over pills any day.
_____________________________
The Weaker Sex? I'll show you weak...
(in reply to ebbearsfb1)
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RE: BCAA - 2/18/2006 11:39:47 PM
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danmirage
Posts: 6299
Joined: 11/20/2005
Status: offline
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Xtend by SciVation?
Nope.
Ingredients: L-Leucine, L-Glutamine, L-Valine, L-Isoleucine, Citrulline Malate, Natural and Artificial Flavors, Potassium Citrate, Citric Acid, Acesulfame Potassium, Sucralose, Pyridoxine HCl, Red #40, Blue #1
I don't do artificial and/or toxic ingredients. 
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to PumpedPrincess)
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RE: BCAA - 2/19/2006 7:55:19 AM
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ebbearsfb1
Posts: 1071
Joined: 2/18/2006
Status: offline
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thats what the sheet printed out. whats the difference between the 2 formulas?
Body Weight in Pounds?
160.0
Age?
17.0
1 centimeter = 0.394 inches
Height in Inches?
67.0
1 kilogram = 2.2 pounds
Katch-McArdle Formula
Men
Activity Levels
Maintain
Build Mass
Lose Weight
Sedentary
2075
2386
-
2490
1660
-
1763
Lightly Active
2377
2734
-
2853
1902
-
2021
Moderately Active
2680
3082
-
3216
2144
-
2278
Very Active
2982
3430
-
3579
2386
-
2535
Extra Active
3285
3778
-
3942
2628
-
2792
*Katch-McArdle Formula requires input of Weight and Body Fat Percentage only.
Harris-Benedict Formula
Men
Activity Levels
Maintain
Build Mass
Lose Weight
Sedentary
2157
2481
-
2589
1657
-
1834
Lightly Active
2472
2843
-
2966
1972
-
2101
Moderately Active
2786
3204
-
3344
2286
-
2368
Very Active
3101
3566
-
3721
2601
-
2636
Extra Active
3416
3928
-
4099
2916
-
2903
*Harris-Benedict Formula requires input of Weight, Age and Height only.
Sedentary - Little or no exercise - Desk job.
Lightly Active - Light exercise 1-3 days a week.
Moderately Active - Moderate exercise 3-5 days a week.
Recommended Protein Intake (grams):
158
Very Active - Hard exercise 6-7 days a week.
*Requires input of Weight and Body Fat Percentage only.
Extra Active - Very Hard exercise/training or physically demanding job.
(in reply to danmirage)
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RE: BCAA - 2/19/2006 8:18:42 AM
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PumpedPrincess
Posts: 225
Joined: 2/2/2006
From: Miami,FL
Status: offline
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quote:
ORIGINAL: danmirage
Xtend by SciVation?
Nope.
Ingredients: L-Leucine, L-Glutamine, L-Valine, L-Isoleucine, Citrulline Malate, Natural and Artificial Flavors, Potassium Citrate, Citric Acid, Acesulfame Potassium, Sucralose, Pyridoxine HCl, Red #40, Blue #1
I don't do artificial and/or toxic ingredients.
Any suggestions for a powdered or liquid BCAA or EAA, Danmirage? Anyone?
_____________________________
The Weaker Sex? I'll show you weak...
(in reply to danmirage)
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RE: BCAA - 2/19/2006 8:40:54 AM
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danmirage
Posts: 6299
Joined: 11/20/2005
Status: offline
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PumpedPrincess
25.90 after shipping
Optimum Nutrition's BCAA 5000 Powder
Best price I know of right now through amazon. Just pure BCAAs.
ebbearsfb1
quote:
thats what the sheet printed out. whats the difference between the 2 formulas?
*Katch-McArdle Formula requires input of Weight and Body Fat Percentage only.
*Harris-Benedict Formula requires input of Weight, Age and Height only.
Ok. So that means You have to look at the descriptors of your activity level and look at the two formulae. That gives you a range of starting calories. The thing is this just gives you a starting place. After you eat by a given plan for a week and remeasure...THEN you will know where to go with your diet!
You always watch the response of your body to trianing and diet if you want to gain muscle optimally.
Lets may you are moderately active. So to build it says 3082-3216 and 3204-3344.
I would start with the least amount of food, or 3000 calories to begin with. Go for a week..etc.
You said you were eating 840 calories?
Now you know what you ned to do!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to PumpedPrincess)
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RE: BCAA - 2/19/2006 8:47:20 AM
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ebbearsfb1
Posts: 1071
Joined: 2/18/2006
Status: offline
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wow so i need eat 3 times more than i do now
thats gonna be tough with school and stuff
(in reply to danmirage)
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RE: BCAA - 2/19/2006 9:14:46 AM
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ebbearsfb1
Posts: 1071
Joined: 2/18/2006
Status: offline
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what kind of weight gainer do u recommend then?
(in reply to danmirage)
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RE: BCAA - 2/19/2006 9:53:44 AM
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danmirage
Posts: 6299
Joined: 11/20/2005
Status: offline
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First I recommend planning all the meals with food first!
I use the gainer for 2 reasons.
1 - because I am on my way up to 3600 and 4000 cals and it supplies energy needs to spare muscle so the FOOD I eat can help me grow.
2 - convenience.
I could just as easily use fruit, nuts, and cottage cheese or yoghurt.
That said, these are my picks for gainers at the moment....
I have looked into weight gainers to augment my constant eating. Here is my criteria:
Must be without artificial flavors, artificial colors, artificial sweeteners (sucralose, acesulfame potassium (-K), aspartame, etc) ..I'm allergic to being poisoned! Plus I hate the way that cr** messes with the metabolism.
I could make my own of course....but...
Here is what I have used and some other ways I have used them...so you know you are in control of the caloric value!
Universal Nutrition's Gain Fast 3100...
2 scoops Gain Fast (50 scoops per container at 23-26 w/shipping$) ~25 servings ~$1/per
+1/2 scoop of pure whey
in Organic whole milk
+1 teaspoon of Organic ground flax
+1 teaspoon Organic Raw almond butter
=595 calories
35 g protein
83g carbs
15 g fat
24g sugar from the Gain FastChocolate. Taste and texture is good, best when cold. So blend some ice in.
NOW - Pro Gainer
2 scoops Pro Gainer (60 scoops per container at 23-27$ w/ shipping) ~30 servings ~$0.83 per
+1/2 scoop of pure whey
in Organic whole milk
+1 teaspoon of Organic ground flax
+1 teaspoon Organic Raw almond butter
=688 calories
44g protein
88g carbs
18g fat
42g sugar from pro gainer
Chocolate. Taste and texture is good.
Champion Nutrition Super Heavyweight Gainer 1200
1.6 scoops SHWG (60 scoops per container at 30-33$ w/ shipping) ~38 servings ~$0.83 per
+1/2 scoop of pure whey
in Organic whole milk
+1 teaspoon of Organic ground flax
+1 teaspoon Organic Raw almond butter
=618 calories
41g protein
58g carbs
25g fat
19g sugar from SHWG
Chocolate. Taste is rich and good. Mixes well by hand in water!!!
NOW makes some great gainers. Their Lean Grow is a great tasting easy mix gainer...bit lower in cals.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to ebbearsfb1)
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