~JKruz1~

[bigdho]

~JKurz1~

Well here is the diet Im thinkin about runnin but I think its missing a few thiings. Im up in the air about my carb in the last meal and Im wondering if I need more EFAs. What would you do? BTW, I cut the cals down 500 or so cause I was gaining a little sloppy weight. Here are some current stats and caloric numbers for you.

6'4 268 11.09% b.f Lean weight 239lb, 29lb fat mass, resting metabolic rate is 2245 cals, 4153 total caloric burn. Here is the diet.

BULKING DIET

Breakfast 8:00 a.m
Food Item Portion Protein Carb Fat Calories
Whole egg 2 12 0 10 138
Egg white 1 24 0 1 96
Oats 1 cup 12 62 2 250
Wheat toast 2 pieces 2 24 1 104
Totals t 60 87 14 588


Mid. Morning 10:30 a.m.
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Lunch 12:30
Food Item Portion Protein Carb Fat Calories
Chicken 8 oz. 45 1 1 194
Tuna 1 can 32 0 1 125
Potatoe 1 0 35 1 140
Brown rice ½ cup 0 65 1 260
Wheat bread 2 pieces 2 24 1 104
Totals 79 125 5 823



PWO1 3:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Dextrose 100 grams 0 100 0 100
Totals 54 106 2 374


PWO2 5:00
Food Item Portion Protein Carb Fat Calories
Red meat/chicken 10 oz. 60 1 2 253
Brown rice ½ cup 1 65 1 260
Potatoe 1 2 35 1 140
Green beans 1 cup 2 15 0 68
Totals 65 101 4 721


Meal 7:30
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Meal 9:30
Food Item Portion Protein Carb Fat Calories
Chicken 8oz. 45 1 1 133
Mixed veggies 1 cup 1 18 0 76
Brown rice 3/8 cup 1 45 1 238
Totals 70 64 3 447

TOTALS

Protein Carb Fat Calories
440 495 75 4415

 

[JKurz1]

I like the layout bro........would this be m-f and whatever the F you can get your hands on the weekend? Makings sure protein was +400 of course, but every else fair game?

Personally, I need more veggies/fiber. You got a cup of green beans as your only greens all day. Toss in a salad if you have room, with some veggies. Just as long as they dont bloat you for your next meal. You EFAs look right on. I like to add in a tb or 3 of ANPB and lower the flax, but it's completely up to you. What time are you training? If it's early, I might nix the rice in that last meal and go with higher protein, or EFAs.......are you against dairy? Some are, some arent.......if not, cottage cheese and a TB of ANPB is a good night meal (casein,protein and fat)...........I also just switched from 3 shake a day (1 mid-am, 1 PW and oe before bed) to two and added in a full meal mid-am....feels like it holds me over more.

My only starchy carbs throughout the day comes from yams and oats............I switch to rice when cutting..............like it though bro, but you know who we should run it by..........

What time are you crashing at night? You ever wake up hungry?

 

[bigdho]

I like the layout bro........would this be m-f and whatever the F you can get your hands on the weekend? Makings sure protein was +400 of course, but every else fair game?

Personally, I need more veggies/fiber. You got a cup of green beans as your only greens all day. Toss in a salad if you have room, with some veggies. Just as long as they dont bloat you for your next meal. You EFAs look right on. I like to add in a tb or 3 of ANPB and lower the flax, but it's completely up to you. What time are you training? If it's early, I might nix the rice in that last meal and go with higher protein, or EFAs.......are you against dairy? Some are, some arent.......if not, cottage cheese and a TB of ANPB is a good night meal (casein,protein and fat)...........I also just switched from 3 shake a day (1 mid-am, 1 PW and oe before bed) to two and added in a full meal mid-am....feels like it holds me over more.

My only starchy carbs throughout the day comes from yams and oats............I switch to rice when cutting..............like it though bro, but you know who we should run it by..........

What time are you crashing at night? You ever wake up hungry?

Thanks bro. YA I thought about throwin in some more greens, Ill do that. I train at around 1:30 about an hour after lunch so that puts me out right in time for my pwo shake. Ya, I think Ill drop the rice in the last meal and add an efa ensted. I have nothin aginst dairy I think Ill add some cc like you said. Ill stick to this sunday-friday saturday is my cheat day. I go to bed around 11:30 because I work till 10. So I close up here go home eat my last meal and go to bed. I dont ever wake up hungry in fact I have to force myself to eat breakfast. Thanks for the help, Ill go track down SC and run it by him. I think hes hangin out at AR now.

 

[JKurz1]

You're a smart dude bro.....you know what to do.....switch it up, worse comes to worse, you cut back or increase it more........just keep a handle on your BF and strength.....monitor it every Monday morning.....same time.

Quit a bit of food you got going on, but you're a big freaking dude.....when I grow up, I wanna be just like................

Like I said, you know how your body is........screw everything you're gonna hear from future posts. Opinions are like assholes, everyone has one.........

As we move towards the next month and the help of our "friend" sets in, we'll finagle again............then as contest approaches, we'll see if we need to add in some cardio, along with the carb depletion.......

Give me a rough idea of whats on tomorrows menu........no bsing either..........I know many say it's a cheat day, but end up eating less cals overall cause they feel shitty or guilty..........let me have it.

 

[bigdho]

You're a smart dude bro.....you know what to do.....switch it up, worse comes to worse, you cut back or increase it more........just keep a handle on your BF and strength.....monitor it every Monday morning.....same time.

Quit a bit of food you got going on, but you're a big freaking dude.....when I grow up, I wanna be just like................

Like I said, you know how your body is........screw everything you're gonna hear from future posts. Opinions are like assholes, everyone has one.........

As we move towards the next month and the help of our "friend" sets in, we'll finagle again............then as contest approaches, we'll see if we need to add in some cardio, along with the carb depletion.......

Give me a rough idea of whats on tomorrows menu........no bsing either..........I know many say it's a cheat day, but end up eating less cals overall cause they feel shitty or guilty..........let me have it.

Ill tell you what I put a new meaning to the word cheat. Lets see it will go somethin like this, donuts and coco puffs for breakfast, a mid morn pro shake, some kind of pizza like pizza hut....a lot of pizza hut, another pro shake, a normal dinner like chicken and potatos or something like that, then ice cream or some juck food till around 8:00 pm then I shut down the kitchen LOL. I dont feel shitty or guilty I feel like I need it. Im sure its completly mental. Maybe I better buy NJs book

 

[JKurz1]

COmpletely mental? Hell no...I'm completely mental.....the other way and it's hurting my gains..........#1 I havent cheated in years, #2 I do cardio every freaking morning because eating so late (even peanuts, a shake, veggies) makes me feel like I have to burn it off.........Its really hurting my gains......fuck!

 

[chipvideo]

Re: ~JKurz1~

Well here is the diet Im thinkin about runnin but I think its missing a few thiings. Im up in the air about my carb in the last meal and Im wondering if I need more EFAs. What would you do? BTW, I cut the cals down 500 or so cause I was gaining a little sloppy weight. Here are some current stats and caloric numbers for you.

6'4 268 11.09% b.f Lean weight 239lb, 29lb fat mass, resting metabolic rate is 2245 cals, 4153 total caloric burn. Here is the diet.

BULKING DIET

Breakfast 8:00 a.m
Food Item Portion Protein Carb Fat Calories
Whole egg 2 12 0 10 138
Egg white 1 24 0 1 96
Oats 1 cup 12 62 2 250
Wheat toast 2 pieces 2 24 1 104
Totals t 60 87 14 588


Mid. Morning 10:30 a.m.
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Lunch 12:30
Food Item Portion Protein Carb Fat Calories
Chicken 8 oz. 45 1 1 194
Tuna 1 can 32 0 1 125
Potatoe 1 0 35 1 140
Brown rice ½ cup 0 65 1 260
Wheat bread 2 pieces 2 24 1 104
Totals 79 125 5 823



PWO1 3:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Dextrose 100 grams 0 100 0 100
Totals 54 106 2 374


PWO2 5:00
Food Item Portion Protein Carb Fat Calories
Red meat/chicken 10 oz. 60 1 2 253
Brown rice ½ cup 1 65 1 260
Potatoe 1 2 35 1 140
Green beans 1 cup 2 15 0 68
Totals 65 101 4 721


Meal 7:30
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Meal 9:30
Food Item Portion Protein Carb Fat Calories
Chicken 8oz. 45 1 1 133
Mixed veggies 1 cup 1 18 0 76
Brown rice 3/8 cup 1 45 1 238
Totals 70 64 3 447

TOTALS

Protein Carb Fat Calories
440 495 75 4415

If I were you I would switch your two last meals around. Doesn't make sense to have little carbs and then lots on your last meal.

 

[bigdho]

Re: ~JKurz1~

If I were you I would switch your two last meals around. Doesn't make sense to have little carbs and then lots on your last meal.

\
Ya bro, thats not a bad Idea. It would fit my schedule better too. thanks.

 

[bigdho]

COmpletely mental? Hell no...I'm completely mental.....the other way and it's hurting my gains..........#1 I havent cheated in years, #2 I do cardio every freaking morning because eating so late (even peanuts, a shake, veggies) makes me feel like I have to burn it off.........Its really hurting my gains......fuck!

You need to remember that you know you can get lean because youve been that way for so long now. So dont be afraid to gain a little fat while you gaining mass because you know you have the power to cut it off when you need to.
A good friend of mine who was good friends with Chris Cormier told me something I always remember, he said to gain real mass you CAN NOT be afraid to get fat. If I were you I would focus on your lean mass number enstead of your b.f %. Set a goal for your LBM and dont worry about anything else till you reach it. Then cut down the b.f after youve reached your LBM goal.

 

[JKurz1]

good stuff bro...........You must spread some Karma around before giving it to BIGDHO again.


HOWEVER, it's not like I don't know this. See, the shitty part is I teach, inform others on how to cut and bulk to the T.........I tell them they cant be afraid to put on some excess weight..............I do not, however, practice what I preach because I have a mental block.............sucks so bad............

 

[chipvideo]

COmpletely mental? Hell no...I'm completely mental.....the other way and it's hurting my gains..........#1 I havent cheated in years, #2 I do cardio every freaking morning because eating so late (even peanuts, a shake, veggies) makes me feel like I have to burn it off.........Its really hurting my gains......fuck!

You need to understand that your not getting fat from what your eating after your workout until you go to bed. I saw your diet and your not eating much at all from the time your workout is over with and the time you go to bed. YOur metabolism is flying high so don't worry about it. If I were you I wouldn't do morning cardio unless it is a non lifting day.

I am doing morning cardio 3 times per week and doing about 15 minutes after my lifting workout only to cool down.

 

[swordfish151]

Solid bulker chip...i think i will try your diet when i bulk up...im only 210lbs...do you think its excessive for my wieght..im cutting right now too 14-15% BF, currently at 17%

 

[JKurz1]

Solid bulker chip...i think i will try your diet when i bulk up...im only 210lbs...do you think its excessive for my wieght..im cutting right now too 14-15% BF, currently at 17%

Not chips bro..........

 

[chipvideo]

Solid bulker chip...i think i will try your diet when i bulk up...im only 210lbs...do you think its excessive for my wieght..im cutting right now too 14-15% BF, currently at 17%

It all depends bro. If you gain muscle easy like I do and most importantly if you go balls to the wall at the gym. I train heavy and I like to take as much rest as possible between my heavy sets for full recovery.

I mean I don't put on too much fat when I bulk. I usually put on about 1/2 lb fat per week and at least 2 lbs lean mass per week. I have excellent muscle memory. I got about 30 more lean lbs to go. Should be there by the end of feb.

 

[JKurz1]

17% is in the high range bro........when I bulk I never get over 12%.........so, yeah, that diet is def. too high for you......

Chip - you got any pics? Whats your diet like now?

 

[swordfish151]

Not chips bro..........

its your diet bro!!! what do you think at 210lbs?

 

[swordfish151]

17% is in the high range bro........when I bulk I never get over 12%.........so, yeah, that diet is def. too high for you......

Chip - you got any pics? Whats your diet like now?

yeah im not going to start bulking till i hit %14 maybe 13% if i can!

 

[chipvideo]

17% is in the high range bro........when I bulk I never get over 12%.........so, yeah, that diet is def. too high for you......

Chip - you got any pics? Whats your diet like now?

I don't feel like posting any pics until I feel I have gotten at least 20 more lbs muscle. I took such a long layoff that my body went to shit. I actually have only been in the gym for about 13 months over the last 5 years. I was a monster 6 years ago. So I need a couple more months before I post a pic.

This is a lifting day sample

9:00 a.m. drink half pot coffee
9:30 a.m. 30 grams whey
10:00 a.m. lift
12:00 p.m. 80 grams dextrose, 8oz.O.J.(27 grams carbs),20 grams glutamine
1:00 p.m. 40 grams dextrose,20 grams glutamine
2:00 p.m. 6 servings instant mashed potatos(100 grams carbs,12 protein),6oz.canned salmon(35grams protein),20 grams soy protein
4:00 2 cups oatmeal(100 grams carbs),2 cups carb countdown chocolate milk(24 grams protein,6 carbs),20 grams whey
6:30 p.m. 8oz steak,4 servings mashed potatos or 2/3 box rice roni,8 oz O.J.
9:00 p.m. same as 4:00 p.m. meal
11:30 p.m. 1 cup carb countdown chocolate milk,50 grams aussie casienate,3 tablespoons flax oil.

Non lifting days have half the carbs.

 

[JKurz1]

oh cork it and post em..........

 

[chipvideo]

oh cork it and post em..........

Ok I might have my wife take a couple pics and then will try to figure out how to erase my face and post them. Just remember that I am fat right now and I have hardly been in the gym over the last 5 years. And quit smoking as well. I am sure my liver is also twice as big as normal. TOoo much drinking in my days.

 

[bigdho]

good stuff bro...........You must spread some Karma around before giving it to BIGDHO again.


HOWEVER, it's not like I don't know this. See, the shitty part is I teach, inform others on how to cut and bulk to the T.........I tell them they cant be afraid to put on some excess weight..............I do not, however, practice what I preach because I have a mental block.............sucks so bad............

You need to tell the gym you go to to shock you with a cattle prod every time they see you on the cardio machines LOL

 

[JKurz1]

You need to tell the gym you go to to shock you with a cattle prod every time they see you on the cardio machines LOL

thats so crazy bro, that it just might work........maybe not a prod, but tell them not to let me on the machines...........I'd prob. go run though.......

 

[NJRipped]

Well, that explains why you were "hating" me. lol

Just remember that I am fat right now and I have hardly been in the gym over the last 5 years. And quit smoking as well. I am sure my liver is also twice as big as normal. TOoo much drinking in my days.

 

[chipvideo]

Well, that explains why you were "hating" me. lol

Hardly. I don't hate you because your skinny and I am fatter than you. I have completely different goals. I would be embarrased to have your build. I had as much muscle as you when I was a freshman in high school. I was an All-American in my sport and I did sqwat 315 for 16 reps the summer of my freshman class. This is no bs either.

Besides what would you look like if you had no access to a gym and had to eat what was cooked for you. My job alone would knock you on your ass if you even tried to do it. When your on a boat you cant just do any cardio or lift weights. And you eat what is cooked for you.

Not going to reply to you anymore. No reason too.

 

[JKurz1]

Please Do Not Start This Shit On This Board...............out Of Respect..........pm Each Other..............

 

[bigdho]

Well I made a few small changes, here it is now with one more add on. Right before bed Im going to eat a protein and oat shake because my last meal is at 9:30 and I dont get to bed till 11 most nights.


BULKING DIET

Breakfast 8:00 a.m
Food Item Portion Protein Carb Fat Calories
Whole egg 2 12 0 10 138
Egg white 1 24 0 1 96
Oats 1 cup 12 62 2 250
Wheat toast 2 pieces 2 24 1 104
Totals t 60 87 14 588


Mid. Morning 10:30 a.m.
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Lunch 12:30
Food Item Portion Protein Carb Fat Calories
Chicken 8 oz. 45 1 1 194
Tuna 1 can 32 0 1 125
Potatoe 1 0 35 1 140
Brown rice ½ cup 0 65 1 260
Wheat bread 2 pieces 2 24 1 104
Totals 79 125 5 823



PWO1 3:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Dextrose 100 grams 0 100 0 100
Totals 54 106 2 374


PWO2 5:00
Food Item Portion Protein Carb Fat Calories
Red meat/chicken 10 oz. 60 1 2 253
Brown rice ½ cup 1 65 1 260
Potatoe 1 2 35 1 140
Green beans 1 cup 2 15 0 68
Totals 65 101 4 721

Meal 7:30

Food Item Portion Protein Carb Fat Calories
Chicken 8oz. 45 1 1 133
Mixed veggies 1 cup 1 18 0 76
Brown rice 3/8 cup 1 45 1 238
Totals 70 64 3 447

Meal 9:30

Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Protein Carb Fat Calories
440 495 75 4415

 

[JKurz1]

LIKE IT BRO...........why a shake? Why not cooked oats? Not a fan? We tlking 5 mins before bed?

 

[bigdho]

Ya, it will be right before bed so ill just blend it up.

 

[JKurz1]

Good stuff bro! Mine in peanuts, fiberous veggies, and a huge casein shake 2 mins before bed..........sloowwww diggestttiooonnnn....

 

[JKurz1]

Hey bro - I was revisting your diet and noticed a few things......rice, for me, doesnt put on the weight. Maybe replace one of the meals of rice with a yam/sweet potatoe or oats. I'd def. substitute a yam/sweet potatoe over that reg. potatoe anyways. #1, they are 2x more nutirious, lower GI, and taste pretty damn good with some fake butter, cinnamon and splenda......ALso, lose the milk PW. Dextrose and whey is where you want to be......milk is casein, slows digestion, blunts insulin spike......not what you want at this time. Did you do that shake last night?


You got a girl?

Well I made a few small changes, here it is now with one more add on. Right before bed Im going to eat a protein and oat shake because my last meal is at 9:30 and I dont get to bed till 11 most nights.


BULKING DIET

Breakfast 8:00 a.m
Food Item Portion Protein Carb Fat Calories
Whole egg 2 12 0 10 138
Egg white 1 24 0 1 96
Oats 1 cup 12 62 2 250
Wheat toast 2 pieces 2 24 1 104
Totals t 60 87 14 588


Mid. Morning 10:30 a.m.
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Lunch 12:30
Food Item Portion Protein Carb Fat Calories
Chicken 8 oz. 45 1 1 194
Tuna 1 can 32 0 1 125
Potatoe 1 0 35 1 140
Brown rice ½ cup 0 65 1 260
Wheat bread 2 pieces 2 24 1 104
Totals 79 125 5 823



PWO1 3:00
Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Dextrose 100 grams 0 100 0 100
Totals 54 106 2 374


PWO2 5:00
Food Item Portion Protein Carb Fat Calories
Red meat/chicken 10 oz. 60 1 2 253
Brown rice ½ cup 1 65 1 260
Potatoe 1 2 35 1 140
Green beans 1 cup 2 15 0 68
Totals 65 101 4 721

Meal 7:30

Food Item Portion Protein Carb Fat Calories
Chicken 8oz. 45 1 1 133
Mixed veggies 1 cup 1 18 0 76
Brown rice 3/8 cup 1 45 1 238
Totals 70 64 3 447

Meal 9:30

Food Item Portion Protein Carb Fat Calories
Protein powder 2 scoops 50 1 0 204
Milk 5 oz. 4 5 2 70
water 5 oz. 0 0 0 0
Flax oil 4 teaspoons 2 0 20 84
Totals 56 6 22 358


Protein Carb Fat Calories
440 495 75 4415

 

[bigdho]

I will drop the milk and potato for sure. I like the rice because it mixes well with the chicken.
Thanks

 

[JKurz1]

Where you at mo-fo???? Did you switch to this deit yet? I want to know what the late night feeding does...........

 

[bigdho]

Ya Ive switched to this diet and I like it. So far the night meals are great. Im gaining weight like crazy my latest body comp said Imy lean mass went up to 241 and fat mass stayed at 29 lb putting me at 270lb @ 11.76%

 

[JKurz1]

Ya Ive switched to this diet and I like it. So far the night meals are great. Im gaining weight like crazy my latest body comp said Imy lean mass went up to 241 and fat mass stayed at 29 lb putting me at 270lb @ 11.76%

Compleely natty with no cardio huh? Would you reccomend me having the oats and shake just before bed? What is you daily activity level? Sedetary? Moderate?

 

[bigdho]

No cardio. No juice....yet. Id try the oats and protien I like it. Id say the activity level is moderate. Im at this gym about 14 hours a day mostly walkin around training and bullshitting. LOL

 

[bran987]

jkruz2 I saw ur abs and I have read 2,000 of your 3,000 posts u don't need to worry about nutrient timing or anything else just more calories of the same caloric QUALITY you already take in. just follow simple rules of carbs early part of day and after workouts and taper them off but overall HIGH calories and I know you will be happy.
sorry but I have to set you straight every once in awhile, try to get you to take advantage of your great genetics even though you refuse to.

on another note... JKRUS FOR MOD!!!!!!!!!!!!!!!!!!!!

 

[bran987]

hey btw that wasn't criticism we all have our own demons you have the undereating and overcardio syndrome and i have to deal with the fact that I'm a raging alcoholic so it all evens out in the end except you end up living longer.

 

[JKurz1]

hey btw that wasn't criticism we all have our own demons you have the undereating and overcardio syndrome and i have to deal with the fact that I'm a raging alcoholic so it all evens out in the end except you end up living longer.

I know bro------I know........we all got our problems, appreciate the post man........I'd hit ya, but I gotta still spread it around..............

 

[JKurz1]

You need to tell the gym you go to to shock you with a cattle prod every time they see you on the cardio machines LOL

Bro - your metabolism must be throught the fing roof........I bet you take in 1.5 as many cals as I do and I know if I go any further, it'll be too much too quickly!

DAMN!

It's the ANPB and nightly peanuts.....calorie dense..............

 

[ashley2212]

It's the ANPB and nightly peanuts.....calorie dense..............

What would you do if you got pregnant and the doctor told you that you couldn't have peanuts anymore? lol

Actually, in that case, the peanuts wouldn't be the biggest problem

 

[JKurz1]

TUne in Big man..........what is up?????????? Give me the lowdown on that diet.................hows that late night shake treatn ya? With this f-ing weather we have coming up, why dont you switch over to cooked oats pre-bed.....nice warm satisfying meal............

 

[bigdho]

All good bro..........
Gaining mass at a good rate. 275 12.21% b.f all lifts are up. Start tren test var and winni next week.

 

[JKurz1]

give us an update!@