I was quite familiar with being skinny though, so I was also quite familiar with that advice. I. Both are really misunderstood and fascinating topics, and I think going into some depth could be really helpful. Literally close to home . Even when it comes to building muscle we. I mean, for most people eating lots of food and gaining weight is second nature. If you tell the average dude to . First, our physiology makes it hard to get into a caloric surplus. Second, most mainstream approaches to muscle make it even harder, since they either totally ignore appetite issues or, worse yet, they. Third, even when we do manage to get into a caloric surplus, our adaptive metabolisms kick in. By trying to simply eat more and lift heavy we often find our results underwhelming and unsustainable. Ironically, as skinny guys we often have the most natural potential for muscle growth . Gaining 2+ pounds of muscle per week is pretty much unheard of in the muscle- building world, and yet us skinny guys are able to do it pretty consistently. Appetite can bottleneck our results, yes, but most of the news is actually pretty good. Leangains Guide Diet Review with a Sample Meal Plan and My Results after 2 Months of Intermittent Fasting part 1.
Nobody else is writing about this stuff from an ectomorph perspective though, so if we want to get to the bottom of this we pretty much need to do it ourselves. The first thing I did was sign myself up for some research reviews analyzing all the studies done into appetite and satiety (aka fullness). How little attention was given to us naturally skinny guys became more and more evident the more and more research I did. Nowadays the smartest people are all feverishly conducting research into preventing overeating. During my first few attempts at building muscle I lost weight . I attributed this to my own lack of potential. Now, sixty pounds later, I. Our potential is just swell. That lack of understanding is pretty understandable. For example, maybe you. Little do we know that it. Since these guys love eating big meals, it. Martin Berkhan, the creator of Lean. Gains, and arguably the most influential intermittent faster out there, is notorious for his insatiable appetite and epic cheesecake binges. Reducing meal frequency and increasing portion size can help people comfortably consume fewer calories overall (study) . We need exactly the opposite . This approach works for many people, but this is still a restrictive approach to nutrition. Again, we need the opposite. Restricting the foods that we eat should be the last thing on our to- do list.**If you. The benefit of a non- restrictive approach to nutrition is that once you understand the fundamentals of nutrition you can eat however you like. A healthy and balanced approach to nutrition is very flexible. You hear a lot about how to lose weight. Not so many of us are trying to gain it. This article would be so much cooler if it had a headline like,If you believe in a plant- based diet, prefer Paleo or enjoy intermittent fasting . We don’t really need to be restricting anything. So, since most diets are based around the physiological needs of people who overeat by default, let. When we eat, our insulin levels go up. As our insulin levels go up our appetite goes down, leaving a nice pleasant feeling of fullness behind. This is one of the reasons that we know when to stop eating. Many of us ectomorphs tend to be rather sensitive to insulin. This means two things. First, that our insulin rises eagerly in response to food: in goes food, up goes insulin. Second, it means that our bodies are hyper- sensitive to insulin: up goes insulin, down goes appetite. This is good as far as health and appetite regulation goes . Want to get a Ripped and Cut body as fast as you can naturally? Here's how bodybuilders, fitness models, and actors get ripped and cut muscles and abs. Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to. Since their response is blunted, their process looks more like this: in goes food, in goes a little more food, up goes insulin, up goes a little more insulin, and finally down goes appetite. By the time their insulin gets high enough to trigger a feeling off fullness they. More insulin sensitivity in muscle cells and less in fat cells will direct more nutrients toward muscle and less toward fat, making building muscle very leanly very easy. We hit the genetic jackpot with this one, and we want to hold onto it at all costs. Luckily, so long as we approach building muscle cleverly, we can not only hold onto our insulin sensitivity, we can improve upon it. Being lean increases insulin sensitivity. If were to go about gaining a bunch of fat we. If you gained a little bit of fat it wouldn’t be any kind of big deal . I spent so much of my life being skinny that these days I just want to be big and strong. A lot of our members are the same . But while it helps us build muscle quickly, leanly and healthfully . No matter how much food we shovel into our mouths our weight refuses to budge on the scale. Some experts argue that most people burn around the same amount of calories . So why does it often seem like we. He was trying to link up personality types to body types. All of his psychological body type stuff has been disproven in pretty much every way imaginable. As far as the underlying physiological qualities go though, his categorizations are still rather useful. You can’t tell how adventurous someone is based on their body type, but you. These are the calories burned through our subconscious activity . I live in Canada and don. My friends joke that I. I also pace when I talk on the phone, roam around the gym between sets, tap my feet along to music and just generally find sitting still really damn difficult. How much of an effect can this have? A pretty huge one, apparently. A study looking into metabolisms found that regular people burned 3% more calories sitting in a chair than they did lying motionless on their backs. Add in some fidgeting though, and they burned 5. The same is true with standing. Casual standing burns just 1. He also found that this held true even when lean people gained weight, leading him to believe that this is largely genetically predetermined. For a 1. 50 pound guy that. Things get really interesting when you start overfeeding us. A hardgainer. In one study, the participants were overfed by 1. When overfeeding almost everyone’s metabolism will rev up, but it. Us hardgainers respond to overfeeding by turning up our caloric furnaces far higher than your average person . Other studies have found the same ecto- phenomenon. Our metabolisms eagerly adapt to any attempts at overfeeding, making our attempts feel totally futile. Luckily, we aren. People are probably quite jealous of you for it . You know how chubbier guys often do all kinds of cardio when trying to build muscle? Us ectomorphs don’t really need to worry about the cardio because we burn . Our body’s adapt to the training stimulus by building up extra muscle. This can be a huge asset, since it makes some of us extremely resistant to fat. This allows us to leanly build muscle more rapidly than your average guy, who needs to add in cardio while keeping a strict eye on his caloric surplus. As with most of these things though, that depends on the ectomorph, and everyone can hit a point where the excess calories do eventually start spilling over into fat. We tend to get a pretty wide berth though, especially when our nutrition fundamentals are in order. Overfeeding & food aversion. That fact that we’re awesome at building all kinds of lean muscle when we’re in a hearty caloric surplus is all well and good . Force- feeding and then starving prisoners is perhaps a little ethically questionable by modern standards, but hey, this was the 7. Some even developed an aversion to food . They’d want to skip breakfast, and then as the day went on sometimes their appetite would come back, but sometimes it wouldn’t. Some men even dropped out of the study because they couldn. This is especially true with us naturally leaner hardgainers. He struggled resolutely for more than thirty weeks to gain weight, ate great amounts of food, and reduced his activity to less than half its former level, but was never able to push above 1. Perhaps partially because of this, the leaner guys gained modest amounts of fat and then were able to return to a lean state far more quickly than the others. Better still, the participants gained 2. This suggests that even when we store a fair bit of fat, our fat cells simply increase in size instead of increasing in number, making it relatively easy to get back to being comfortably lean again. Long story short: our potential for gaining fat is small, and if we do it’s easy to burn off. Stomach capacity. If you. Back in skinnier times my girlfriends could always eat me under the table. Since they were keen on eating less and I was keen on eating more, well, we all found it rather disheartening. Turns out that stomachs come in different sizes. In a 2. 00. 1 study researchers discovered that obese people had markedly larger stomachs than people of normal bodyweight, and that binge eaters had larger stomachs still. In another study, scientists recruited a group of obese men and women and split them into two groups: one group ate what they normally ate, and the other was forced to eat itty bitty meals. Four weeks later the group that ate normal sized meals, not surprisingly, had the same stomach size as when they started. The itty bitty meal group, however, had reduced their stomach size by 2. The binge eaters weren’t born with larger stomachs, but rather their stomachs adapted to their eating habits by growing larger. This suggests that by gradually eating larger and larger meals we could gradually increase our stomach sizes, sort of like how stretching out a balloon makes it easier to inflate. After having gained 6. I don’t get eaten under the table on dates anymore, either. With that said, we don. Simply eating more meals, or adding snacks between meals, can work pretty well. It’s not a physiological hunger thing . Some people are more sensitive to it than others, and thus some people need to eat a hell of a lot of food in order to stimulate a large enough dopamine response to satisfy their cravings. Our bony hearts, however, are mendable with relatively small portions of ice cream. Eating for that pleasurable hormonal response is more of a beefy person thing. Come accelerare il metabolismo . Per farlo vi spiegheremo, in modo semplice, i principi cardine di fisiologia e biochimica che lo regolano. Pertanto se siete alla ricerca del solito articoletto che vi spiega i segreti del super- metabolismo: Mangiare i giusti cibi (in primis frutta e verdura)Fare tanti piccoli pasti. Mangiare i carboidrati in una parte specifica della giornata. Fare attivit. Ci rivolgiamo non chi a ricerca trucchi magici e rapide soluzioni ma a chi vuole capire. Perch. Un testo di oltre 1. E’ logico che riassumerlo in poche righe . Abbiamo messo l’essenziale ma come sempre se volete approfondire andate oltre). Tutti sappiamo che dopo i trent’anni, gradualmente, il metabolismo si abbassa. La massa magra cala e con essa gli ormoni anabolici. Fino ai 4. 5- 5. 0 anni potete stare tranquilli, il metabolismo sale. Possibile? SI, l’obiettivo di questo articolo . Ecco, il nostro metabolismo . La vostra composizione corporea . Il nostro stato metabolico . I nostri genitori hanno decretato se siamo partiti con una torre in meno o un pedone in pi. Se avete giocato bene vi ritrovate con un metabolismo accelerato, altrimenti. Tolgo le calorie, tolgo determinati alimenti, ecc. Se sei un uomo di 8. Con 1. 60. 0- 1. 70. Ecco, il grosso problema . E invece no, il metabolismo non funziona cos. Se togli calorie cala, se le metti sale. Poi non chiedete perch? E’ semplice ma quasi nessuno lo dice. Quasi, in questo canale youtube Fran ne parla correttamente. Possiamo metterci a dieta solo dopo che abbiamo aumentato il metabolismo (. Se da 2. 00. 0kcal passiamo a 3. Non esistono trucchi o inganni, . Prima si sale e poi si scende, la differenza che abbiamo guadagnato . L’anno prossimo avremo delle basi migliori con cui ripartire . Ha ancora senso fare periodi di massa e di definizione? Tutti questi punti li vedremo andando avanti nell’articolo. Macronutrienti e risposta genica. Tutti sappiamo che gli ormoni influenzano il nostro organismo. Attraverso l’influenza sui recettori cellulari o sulla sintesi proteica (risposta genica). Arriva un ormone entra nel nucleo cellulare e comanda a determinati geni d’attivarsi o di spegnersi. Non so voi, ma a me questa cosa mette sempre soggezione, pensare che dentro di me miliardi di fattori contemporaneamente si accendono o spengono, brrrrr; nell’infinitamente piccolo sta l’infinitamente grande, scriveva qualcuno. Il cibo ha un potere enorme. Apriamo qui una piccola parentesi. Vi diciamo un segreto: vi prendono per il culo, solo che voi non ve ne accorgete (“ci pisciano in testa e ci dicono che piove“). I libri sulle diete prendono per il culo chi li legge, perch. I primi hanno un’enorme rilevanza mentre i secondi sono superficiali, di rifinitura. Quasi tutte le diete si concentrano sui secondi, vi riempiono la testa con cose superficiali, a volte con supercazzole, dimenticandosi di quello che realmente conta. Infatti il fattore cardine su cui ruota il nostro metabolismo ? Si, ma continuate a leggere, cos? Tranquilli, vivete lo stesso. Sono gli operai che vi permettono d’aumentare il metabolismo. Conoscete Giorgio e Luca? Tutte e due quarantenni, fanno lo stesso lavoro, pesano uguale ma Giorgio assume 3. Luca 2. 00. 0kcal ed ingrassa. Non diteglielo ma tra 5 anni sar. Aggiungiamo un ulteriore tassello, . In fisiologia un metabolismo accelerato si definisce inefficienza metabolica, mentre un metabolismo lento si definisce efficienza metabolica. Infatti manca un pezzo. A questo parametro si aggiunge la capacit. Chi riesce a svolgere molto lavoro meccanico (muscolare) in brevi lassi di tempo ha un grosso motore, questo ha tuttavia un costo. Anche quando sta fermo dissipa energie, tradotto spreca parte delle calorie in calore. Migliorando i 4 punti che abbiamo scritto sopra con l’allenamento (ne parleremo meglio in un prossimo articolo). Ok, finalmente iniziamo a tirare le fila, ora sappiamo che i macronutrienti hanno un’influenza genica, che le proteine mitocondriali UCP- 2,3 ci permettono di dissipare le energie in calore (e non in prodotti di sintesi) e che per migliorare la capacit? Venendo a conoscenza che i grassi disattivano la sintesi proteica delle UCP- 2,3 mentre i carboidrati le attivano ( o meglio il percorso . Tradotto, i glucidi sono il cardine che ci permette di far ripartire il metabolismo. Hanno anche un’altra azione sull’enzima deiodinasi, ovvero quello che permette la conversione del T4 (poco attivo) in T3 (molto attivo), stiamo parlando degli ormoni tiroidei. Quando le scorte epatiche, renali e muscolari sono piene di glicogeno la produzione enzimatica . E sapete come influenzano gli ormoni tiroidei il metabolismo? Andando a esercitare la loro azione sulle proteine UCP. Avete visto, il cerchio si . Molte persone ci accusano d’essere solo teorici e non pratici, ma semplicemente perch. Se volete la pappa pronta, senza prima capire, avete sbagliato sito. Se siete arrivati fino a qui non fate parte di quella categoria di persone, bravi! Per semplificare la lettura mettiamo 5 step da seguire per accelerare il metabolismo. Conosci te stesso. Come possiamo decidere una rotta se non sappiamo dove siamo? E’ palloso da calcolare, ma sapete quante calorie assumete al giorno? Quanti grammi di carboidrati, proteine, grassi? Devi prima conoscere il tuo stato metabolico per poi prendere la strada giusta. Ci sono diverse applicazioni utili da scaricare col cellulare per calcolare tutti i dati di cui abbiamo bisogno. Quanti grassi sto assumendo? Una volta che avete raccolto i vostri dati sapete anche quanti grammi di lipidi introducete al giorno. Se sono maggiori di 0,7g/kg in questa fase calateli gradualmente. Non potete aumentare il metabolismo tenendo alti carboidrati e grassi assieme. Il metabolismo lipidico ostacola il metabolismo glucidico e non disperdete le energie in calore come dovreste. Addirittura chi per anni ha seguito low carb ed ha un’affinit. Senza tanti lipidi sar. Non preoccupatevi per gli ormoni steroidei, riprenderete a mangiare grassi una volta che il metabolismo si sar. Quanti carboidrati sto assumendo? Come per i lipidi, dovete sapere anche i grammi dei glucidi. Si procede per step, “un cm alla volta“. Non potete passare da una low carb ad una mediterranea di colpo, soffochereste negli zuccheri. Ogni settimana, gradualmente aggiungete 1. Per esempio se siete a 3. Monitoratevi (attraverso le circonferenze e la plicomentria) e se non ingrassate aggiungetene altri la settimana seguente. Altrimenti rimanete su quel quantitativo finch. Ingrassare leggermente nelle 2. Non preoccupatevi quello che acquistate lo perderete con gli interessi. Qui abbiamo messo tre traguardi da raggiungere. Mirate a quello che vi . Avete 2. 0- 3. 0 settimane di tempo prima d’invertire la tendenza ed iniziare la fase di definizione. Livello base: 4g/kg di glucidi al giorno. Livello intermedio: 5- 6g di glucidi al giorno. Livello avanzato: +7g di glucidi al giorno. Come abbiamo scritto all’inizio l’alimentazione . Ogni anno il vostro stato metabolico sar. Se partite da 2,5g/kg mirare alla luna vi far. Ci vuole tempo, per questo nessuna dieta ne parla. Quante proteine sto assumendo? Mano a mano che aumentate i carboidrati dovete scendere con le proteine (solo se erano maggiori di 1,5g/kg). Quest’ultime saranno fondamentali durante la fase di definizione perch. Tuttavia tenere la quota proteica cronicamente elevata non . L’alto contenuto glucidico vi protegger. Sono i carboidrati la benzina per mettere su muscolo, non le proteine. Non abbiate paura, in questa fase i protidi possono stare tra 0,9- 1,5g/kg. Migliorate la vostra prestazione. Tutto quello che abbiamo scritto finora non ha senso se non miglioriamo i nostri allenamenti. Se vi limitate a fare gli stessi volumi delle settimane passate non potete sperare d’aumentare le calorie senza ingrassare. Allenamento ed alimentazione devono andare di pari passo. Nel bodybuilding si dice che il 7. Tutti e due fanno parte della stessa medaglia, vanno di pari passo e contano al 5. Il training vi permetter. Alla fine aumentare il metabolismo . Bisogna tuttavia impegnarsi ed essere costanti. Tutto quello che le persone non vogliono sentirsi dire. Volete conoscere un segreto? Avvicinatevi lo scriviamo piano.“Il segreto . Alan Aragon, Lyle Mc. Donald, Layne Norton, ecc ormai da diversi anni ne parlano. Tuttavia visto che la disinformazione continua ad essere dilagante aiutaci a combatterla e condividi questo articolo. Ai primi mille, in omaggio, la dieta del clistere per un super metabolismo. Top 7 Mistakes Most People Make. It’s completely fine to make mistakes, we’re all humans after all. What’s not OK, is to make the same mistakes over and over again. Based on my own experience and experience from other people I’ve helped gain muscle mass, I came up with the following top 7 mistakes. Avoid these mistakes and you’ll be experiencing amazing muscle gains. Mistake #1: Not tracking the food intake. You can’t manage what you don’t measure. Ironically this aspect of fitness rarely gets any attention. It’s true that calories in calories out model of thinking has it’s flaws, but if you want to gain muscle mass then it’s important that you take in more (quality) calories than you consume. When eating clean food it’s pretty damn hard to eat enough food for a caloric surplus since clean foods make you feel full quicker. If, for example, you’re supposed to eat 2. At least that was my experience. When you’re past the beginner stage, you have to be increasingly more methodical in order to gain additional muscle mass. The best way to track the amounts of food you eat is to use a tracking journal (physical or electronic). By using a simple online food diary like Fit. Day, it’s really easy to keep track of the amounts of food you eat. It takes me less than two minutes every day to log everything in. With over countless foods already available, you can rest assured that no matter what you eat will already be in the database with all of the nutritional data. In case you can’t find a specific food item, Fit. Day allows you to add a custom food item. At first it’ll seem a bit overwhelming to keep track of all the foods you eat but if you’re disciplined enough, and you’re eating the same foods every day then keeping track of the food intake will take you just a couple of seconds. Mistake #2: Not eating enough food. This one is closely related to the first mistake and I’d say that this is the biggest sticking point for most people. As mentioned before, if you’re not tracking the foods you eat there’s a big chance that you’re not going to eat enough food. If you’re undereating then you can forget about strength and brawn (unless you’re a beginner). When you’re starting out you’re going to see progress no matter what. You can gain muscle mass by undereating and eating shit as long as you train with intensity. Unfortunately for everybody, the beginner phase is over quickly. The body is fast to adapt to new stimuli and after a couple of weeks and maybe months of beginners gains, the progress in the gym suddenly comes to a halt. Your ability to gain muscle mass from this moment on is greatly diminished, where every additional pound of muscle requires more and more effort. The biggest reason why most people are not eating enough food is because they’re trying to eat different things every day. Their main concern is that if you eat the same stuff every day you’re going to be sick or something. This is complete and utter bullshit if you ask me because when you think about it, the average western man or women predominantly eats the same stuff every day. If you’re eating six clean meals a day (every meal different) then you probably have more variety in your diet than the average Joe and Jane have in a week. Eating the same foods every day will save you hours upon hours of food preparation and nerves. Eating the same foods doesn’t mean that your meals have to be boring, but quite the contrary. You’ll still be able to make delicious meals but they will take much less to prepare since you’ve streamlined the whole cooking process by cooking the same stuff every day. This is what kills the enthusiasm for most people . Nobody wants to spend their whole day in the kitchen cooking and thinking about what they’re going to eat tomorrow. Life is already complicated as it is, so why make it even more complicated? Just eat the same meals every day. Easier to track and easier to stick with. Enter your email below to get your 1. Part Muscle Building Course . Ironically it’s also the easiest one to address, but somehow I never get to sleep early. Your body needs quality rest, especially if you’re involved in some sort of strenuous physical activity like weight training. When you’re lifting heavy weights you make micro tears on your muscle fibers. If you ain’t getting enough sleep then your body is unable to repair these micro lesions and this in turn can lead to overtraining and serious injuries. It’s all about the hormones. Our sleep is divided into cycles which consist of non- REM and REM phases. It’s during our non- REM deep sleep phase that we get our biggest growth hormone spike. In short, HGH (human growth hormone) is an anabolic agent that promotes muscle recovery and muscle growth among other things. So in order to gain muscle mass you want to make sure that you get the biggest possible release of growth hormone, every night. But how exactly can you do that? Since our growth hormone is released during the deep sleep phase and the deepest sleep occurs around 2 am you want to make sure that you go to sleep in the early hours of the night. There is a greater amount of deep sleep earlier in the sleep cycle, while the proportion of REM sleep increases later in the sleep cycle and just before natural awakening. During our restorative deep sleep phase, our blood pressure drops and our breathing becomes deeper and slower. With our brain taking a much needed time out from our daily preoccupations, there’s more blood available to flow into our muscles. Increased nutrient- rich blood flow (if you have your diet in check) combined with high levels of growth hormone, will drastically improve your ability to gain muscle mass. Lack of sleep and erratic sleeping schedule, on the other hand, can quickly decrease the amount of growth hormone that your pituitary gland secrets during your deep sleep. Growth hormone deficiency is associated with increased obesity, loss of muscle mass and reduced exercise capacity. The biggest reason why I’m not going to sleep early is because I keep my laptop on after 8pm. In order to go to bed early (approx 1. In my case, I try to turn off my gadgets at around 8 pm and every time I do this, I go to sleep early with no problems. It’s recommended that you get at least 8 to 9 hours of quality sleep per night. Sleep less than this and you’re compromising your progress in the gym. It’s possible to decrease the time you need to sleep in order to get fully rested by developing and sticking to a consistent sleeping schedule, but if gaining muscle mass is your goal, err on the side of 8 to 9 hours. Here are some quick tips for getting a good night’s sleep: go to sleep early (1. Boy are they wrong! I’ve spent months, lifting puny weights on all of of the major compound movements, and then was left wondering why I didn’t make any progress. You should definitely use light weights when starting out so you can master the correct form of any given exercise, but once your form is good enough all of your efforts should be focused on lifting heavier and heavier weights. Size follows strength. So what exactly does hard training mean? Well, it’s simply training almost or to muscular failure by focusing on major compound movements like deadlift, squat, overhead press, weighted chins, etc. When you finish your last rep and you know that another rep isn’t possible to be executed with good form, then you’re training with the right intensity. Especially in the beginning (beyond beginner’s stage) if you have all of the variables dialed in, your deadlift and squats should quickly surpass the 1. Mistake #5: Spending too much time in the gym too often. This one relates to doing too many exercises in a single workout and repeating the same workout almost every day of the week. There’s actually nothing wrong with spending a lot of time in the gym if you’re trying to make new friends or even meet a girlfriend who’s into healthy living but when you’re trying to gain muscle mass, try to make your training sessions as short as possible. This means doing a routine that focuses on intensity and not on volume. Remember that muscle grows when you’re resting, not when you’re training. When trying to gain muscle mass, routines that emphasize on compound movements like deadlift, squat, overhead press, etc. Don’t be doing endless sets of preacher curls and triceps extensions since you’re not going to get big with complementary exercises. Under no circumstance try to do routines you read in bodybuilding magazines since they are written for steroid gobbling genetic freaks. Compound is the way to go. By focusing on compound movements you’ll be able to finish your workouts in less than an hour and you’ll also save some money since you’ll be visiting the gym less frequently. A simple Push/Pull routine will do wonders for your size and strength if you’re training with intensity. Remember, when trying to gain muscle mass, less is more. Enter your email below to get your 1. Part Muscle Building Course . Good technique will allow you to lift more weight and as you may probably know by now heavier weights = more muscle. Focus on strength and the physique will follow. In my specific case, I was able to quickly increase my deadlift poundage by 4. The only change I made to my deadlifting technique was to incorporate a more narrow stance, that’s it. Sometimes small changes can really make a big difference. It’s really important that you have your lifting technique dialed in perfectly. The video camera is your friend here. Try to record as much of your workout as you can in order to see your lifting form on all of the big exercises. Compare your videos to other instructional videos on You. Tube and you’ll quickly see if your lifting technique needs more work before you move on to heavier weights. Mistake #7: Stressing about non important stuff. Stress can play a major role in your ability to gain muscle mass. Making sure you deal with stress is not only good for your progress in the gym but also for your overall health.
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