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Alcoholic beverages can be a healthy part of your diet as long as you follow the same rules that you should for everything else: not in excess. Beer has healthy nutrients, craft beers often more so than the CMB crap, and wine has health benefits as well. You can enjoy the occasional beverage with a meal (I pair my beer to complement my meal similar to how you pair wine) as long as you track it.
If you count calories, be sure to count the calories (that's what I usually do).
I have also heard that if you track servings then you should count wine as a fruit serving and beer as a grain serving, but don't quote me on that one.
6'1", and slightly under 200, and with a small build. I'm not fat in the sense "Oh, that guy is fat", or it's really an immediate problem, but I need to lose lose weight to stop it from becoming one. The crap they feed us in college doesn't help. It's hard to get a meal that isn't loaded with calories, and isn't a sandwich(I get tired of them after a while). I really need to just actually stick to an exersize schedule though.
Homosexuality is the #1 cause of gay marriage.
kronk wrote: Every pizza is a personal sized pizza if you try hard enough and believe in yourself.
sebster wrote: Yes, indeed. What a terrible piece of cultural imperialism it is for me to say that a country shouldn't murder its own citizens
BaronIveagh wrote: Basically they went from a carrot and stick to a smaller carrot and flanged mace.
hotsauceman1 wrote: I got in shape for a bet it looks like im going to loose......
I wanted that sicaran. the sad thing is that I lost the weight in fat...but gained quite a bit in muscle that wasnt there before :(
Should have bet on body fat index number, not pounds. :(
I used to be in great shape, but herniating a couple discs in my back over a decade ago changed that. After a couple years of caution to the wind, i've started a new ... diet's not the right word ... way of eating that more mimic's the way i ate when i was healthy.
Unfortunately, to really create the calorie deficit, i have to get back surgery. That process is also starting but we're still at the exploratory step with a new doctor.
If i can get that done and get rid of the chronic pain and the acute mobility issues the pain causes, i'll start working out again and get back into reasonably good shape for a 35 year old. I ctually miss exercising and how it feels.
I also quit smoking in the last 6 months too, which is another plus. Trying to make some healthy changes this year.
-------------
Very simple method to losing weight. Create a calorie deficit. If you do this, day after day, week after week, you will lose weight. Bigger the deficit, the more the weight will come off.
Yes there are tons of other factors that slow or speed the process. A stupid diet hurts this, genetics help, getting sleep helps, and a slew of other things. At it's barest nuts and bolts ; burn more calories than you consume, and you will lose weight.
Anyone touting anything else is very likely trying to sell you on something, or has been snow jobbed themselves and are passing on that snowjob to you.
There are things that can assist you in creating a caloric deficit day after day, but nothing will make you lose weight except achieving a caloric deficit.
This message was edited 2 times. Last update was at 2015/01/31 15:22:07
hotsauceman1 wrote: I got in shape for a bet it looks like im going to loose......
I wanted that sicaran. the sad thing is that I lost the weight in fat...but gained quite a bit in muscle that wasnt there before :(
Should have bet on body fat index number, not pounds. :(
I used to be in great shape, but herniating a couple discs in my back over a decade ago changed that. After a couple years of caution to the wind, i've started a new ... diet's not the right word ... way of eating that more mimic's the way i ate when i was healthy.
Unfortunately, to really create the calorie deficit, i have to get back surgery. That process is also starting but we're still at the exploratory step with a new doctor.
If i can get that done and get rid of the chronic pain and the acute mobility issues the pain causes, i'll start working out again and get back into reasonably good shape for a 35 year old. I ctually miss exercising and how it feels.
I also quit smoking in the last 6 months too, which is another plus. Trying to make some healthy changes this year.
-------------
Very simple method to losing weight. Create a calorie deficit. If you do this, day after day, week after week, you will lose weight. Bigger the deficit, the more the weight will come off.
Yes there are tons of other factors that slow or speed the process. A stupid diet hurts this, genetics help, getting sleep helps, and a slew of other things. At it's barest nuts and bolts ; burn more calories than you consume, and you will lose weight.
Anyone touting anything else is very likely trying to sell you on something, or has been snow jobbed themselves and are passing on that snowjob to you.
There are things that can assist you in creating a caloric deficit day after day, but nothing will make you lose weight except achieving a caloric deficit.
I cant remember who told me, but not getting sleep will hurt you loosing weight
Beer is fine so long as you don't drink large amounts of it very often, and budget it into your overall calorie conumption.
...and don't drink it in the evening. No carbohydrates in the evening is the golden rule. Another problem is dehydration as alcohol heavily dehydrates your body and less hydration = bad.
This message was edited 1 time. Last update was at 2015/01/31 21:31:43
hotsauceman1 wrote: I got in shape for a bet it looks like im going to loose......
I wanted that sicaran. the sad thing is that I lost the weight in fat...but gained quite a bit in muscle that wasnt there before :(
Should have bet on body fat index number, not pounds. :(
I used to be in great shape, but herniating a couple discs in my back over a decade ago changed that. After a couple years of caution to the wind, i've started a new ... diet's not the right word ... way of eating that more mimic's the way i ate when i was healthy.
Unfortunately, to really create the calorie deficit, i have to get back surgery. That process is also starting but we're still at the exploratory step with a new doctor.
If i can get that done and get rid of the chronic pain and the acute mobility issues the pain causes, i'll start working out again and get back into reasonably good shape for a 35 year old. I ctually miss exercising and how it feels.
I also quit smoking in the last 6 months too, which is another plus. Trying to make some healthy changes this year.
-------------
Very simple method to losing weight. Create a calorie deficit. If you do this, day after day, week after week, you will lose weight. Bigger the deficit, the more the weight will come off.
Yes there are tons of other factors that slow or speed the process. A stupid diet hurts this, genetics help, getting sleep helps, and a slew of other things. At it's barest nuts and bolts ; burn more calories than you consume, and you will lose weight.
Anyone touting anything else is very likely trying to sell you on something, or has been snow jobbed themselves and are passing on that snowjob to you.
There are things that can assist you in creating a caloric deficit day after day, but nothing will make you lose weight except achieving a caloric deficit.
I cant remember who told me, but not getting sleep will hurt you loosing weight
Yep, it's one of those things that can influence it negatively, but if you're burning 3200 calories a day, but only taking in 1800. You will lose weight even if you're only getting 4-5 hours of sleep a night.
Not that i'm saying that's good, its' not, sleep is healthy, and there's plenty of evidence that sleep has a positive effect on weight loss, but again, 90% of the weight loss battle is creating a caloric deficit. All the other stuff squashes into that 10%.
The main reason 8-9 hours of sleep a night is good for weight loss is there's a ... crap... forget if its enzyme or protein or chemical that you produce when you sleep. Deprivation of this chemical can trigger a hunger response even when you are not actually hungry, which can cause you eat, and... you guessed it... make that caloric deficit harder to achieve.
This message was edited 1 time. Last update was at 2015/01/31 21:39:10
Yep, it's one of those things that can influence it negatively, but if you're burning 3200 calories a day, but only taking in 1800. You will lose weight even if you're only getting 4-5 hours of sleep a night.
Not that i'm saying that's good, its' not, sleep is healthy, and there's plenty of evidence that sleep has a positive effect on weight loss, but again, 90% of the weight loss battle is creating a caloric deficit. All the other stuff squashes into that 10%.
The main reason 8-9 hours of sleep a night is good for weight loss is there's a ... crap... forget if its enzyme or protein or chemical that you produce when you sleep. Deprivation of this chemical can trigger a hunger response even when you are not actually hungry, which can cause you eat, and... you guessed it... make that caloric deficit harder to achieve.
Lots of things happen when you don't sleep / are stressed etc. that are bad for weight loss...
Cortisol production increases with stress and sleep deprivation. Sleep deprivation also stimulates ghrelin production, which will make you hungry.
This message was edited 1 time. Last update was at 2015/01/31 22:07:50
I feel kinda bad honestly since it seems I'm the exact opposite problem in that, I can't gain any kind of decent weight... Right now I'm just about stretching it to 5'3", but I really struggle to keep at even 105lbs. Mostly this is due to my dad having almost certainly passed his beta thalassemia minor to me. But I've always been the frankly ridiculously tiny girl that everyone hates on for being able to seemingly eat anything & everything, while never gaining so much as a slight pimple of a gut.
Heck, when a couple of my friends came to watch one of my hockey tournies back when I was still able to play, they honestly couldn't recognise me out on the ice, due to my equipment pretty much doubling my physical size! (hell, my own mum had a few instances where she forgot which player I was since she no longer needs a magnifying glass to find me... )
Hence, my 'get in shape' attempts are more or less 'try to gain some actual proper human size' attempts.
Beer is really really really bad for weight loss. Maybe try switching to whiskey and diet coke...it's pretty low-impact as far as booze goes.
100 ml of Whiskey contain roughly 210 calories. Beer has about 42.
Whiskey has less carbohydrates (same as e.g. Vodka), but still does a good pounding. Overall, however, it's about drink size. A beer bottle is 330 ml, which means a bottle of beer (which you can easily sip away!) has roughly 139 calories. That's about 50% less than a glass of Whiskey and (diet!) coke. Sounds good, eh? No. I mean...you easily get through 8 bottles of beer (1100ish cal!), but would you also down about 6 glasses of Whiskey+Coke aka 600 ml of Whiskey?
But then again...feth it. I mean, really. I am pretty good in shape, run marathons etc. yet still go out and drink on a frequent basis (totally not related to being a father...haha). As others said, if you burn a lot, you can take a lot. Just don't let it get too excessive.
This message was edited 2 times. Last update was at 2015/01/31 23:42:45
Yep, it's one of those things that can influence it negatively, but if you're burning 3200 calories a day, but only taking in 1800. You will lose weight even if you're only getting 4-5 hours of sleep a night.
Not that i'm saying that's good, its' not, sleep is healthy, and there's plenty of evidence that sleep has a positive effect on weight loss, but again, 90% of the weight loss battle is creating a caloric deficit. All the other stuff squashes into that 10%.
The main reason 8-9 hours of sleep a night is good for weight loss is there's a ... crap... forget if its enzyme or protein or chemical that you produce when you sleep. Deprivation of this chemical can trigger a hunger response even when you are not actually hungry, which can cause you eat, and... you guessed it... make that caloric deficit harder to achieve.
Lots of things happen when you don't sleep / are stressed etc. that are bad for weight loss...
Cortisol production increases with stress and sleep deprivation. Sleep deprivation also stimulates ghrelin production, which will make you hungry.
Thanks for clarifying... i got my wires crossed a little, but the message is the same : if you are sleep deprived there's a reaction in the brain that makes you hungry when you're not. Definitely appreciate the clarification on this.
Beer can easily hit the 200 calorie mark if you are drinking good stuff, which you should if you are enjoying it occasionally or pairing it with food.
Whiskey/Rum/whatever is usually something I will drink neat or with ice since I enjoy high quality liquors that can be enjoyed slowly instead of cheap nasty liquor that has to be poured in a mixed drink or used for shots. For me, when I sip on a drink like that I usually only drink right around 2 oz with a little ice.
I think with alcohol it comes down to purpose. Drinking for the same of drinking will have a different analysis than enjoying a drink. I wouldn't drink 8 bottles of beer unless I'm planning on getting drunk since there are a lot better ways to get your hydration at a party, but I also would drink 6 mixed drinks either for the same reason.
My executive summary: if you plan to get drunk find yourself the least horrible "lite" beer (is there such a thing) to minimize damage. If you are enjoying a drink with a meal or as a treat in the evening the difference is pretty insignificant as long as you keep track of what you are drinking and still burn more than you take in for the day.
I'm around 90-ish KGs, 1.73 meters height, 26 years old. I'm "okay-ish", neither in shape, neither scary fat.
I already had to do an extreme diet once in my lifetime and major exercise to reduce my weight from over 110 KGs when I was 16 and I was diagnosed with hypertension.
Never again. I will occasionally return to the gym and do my best for around 6 months until I'm completely fed up again with the extreme boredom that's exercise.
I think I'm lucky I almost never drink nor never smoked My worst "drug" are 2 mandatory cups of coffee (or expressos for our american friends). I love me coffee ... and chocolate! No point being alive if you don't devour chocolate once in a while.
This message was edited 2 times. Last update was at 2015/02/01 01:35:16
"Fear is freedom! Subjugation is liberation! Contradiction is truth! These are the truths of this world! Surrender to these truths, you pigs in human clothing!" - Satsuki Kiryuin, Kill la Kill
During the earlier part of the school year (Sept.-Dec.) I had basically no time for the Church of Iron, as with school, parking, driving and taking care of my kids, etc. I just couldn't make it out.... So, I "blew up" to about 240 (I was 220 in April when I left the army).
Fast forward to now, after 1 month in the gym, I'm throwing plates onto the bar faster than really feels all that comfortable, I'm still at 240 (obviously), but with the weight I'm putting onto the bar, and what I'm doing in the gym, I haven't felt this good in years, aside from my shoulder.
Ashiraya wrote: I am actually quite healthy in lifestyle, but what keeps me from slowly going towards an even better shape is my love for very very very late eating.
So much bro-science in this thread, lol.
I got some news for you: that doesn't matter. You should do your own research instead of listening to information that gets passed around by non-dieters still repeating drivel from 40 years ago.
This post isn't aimed specifically at you Ash, that late night eating thing just gets to me. Anyone in here can benefit from the following info.
I eat almost all of my daily macros (calories, proteins, fats, carbs) in the late evening and my physique only improves as time passes. You know why? The body doesn't care when you get your allotment of calories and macros in, so long as it's a certain number pertinent to your goals (weight loss = deficit).
Late eating, after 6pm nonsense, meal timing, lol @ all of it. Just excuses. I'm sure I'll be quoted a bunch of times and told off, etc, etc, but it's okay.
The truth will eventually unshackle you from the prisons of your current selves if you let it. We have only just entered the new year, take the right path now, friends. If I can do it, any of you can. Believe me when I say that. I was an addict in a lot of ways - addicted to video games, food, sedentary and convenient living. You have to want it bad enough, no one is going to do it for you and the only absolute single factor keeping you from working out 45 minutes per day (budget an hour total for gym travel), is YOURSELF.
Don't tell me your kids, job, etc take up too much time. You can slice an hour out of your damn TV time, hobby time, FORUM LURKING TIME, or whatever to improve your health, body, and mind. It's far more rewarding than watching a cot-damn re-run of a TV show, come on! I'm in the gym every day, and I see people from all ages who are fit because they want to be. In fact most of the patrons in my temple are in their 40s. To relate an extreme case, I do cardio 4 days a week with a 76 year old German guy, and he actually comes very close to beating me sometimes (our timers start at the same time, but I usually make it to the finish line before him). Alex used to beat me regularly when I first started racing his skinny ass, but I have since surpassed him by a wide margin.
As far as dieting goes - that's 80% of this game. Don't sit there and tell me dieting is hard either. It isn't, you just need to take the time to design a menu for yourself with profiles that fit your goal. Being here on Dakka, you guys should have ZERO ISSUE DOING THIS. You build army lists for fun regularly and meticulously plan out how to win imaginary battles with plastic models and have nothing to show for it afterward. Why not put an hour into designing a healthy meal that you'll enjoy and actually be productive?
I realize Dakka is probably not the best place to get on a for fitness, but if we're gonna discuss it as adults in a thread, then let's discuss it honestly, no?
edits - Grammar and clarification on some stuff. Sorry.
This message was edited 5 times. Last update was at 2015/02/01 12:28:29
As far as dieting goes - that's 80% of this game. Don't sit there and tell me dieting is hard either. It isn't, you just need to take the time to design a menu for yourself with profiles that fit your goal. Being here on Dakka, you guys should have ZERO ISSUE DOING THIS. You build army lists for fun regularly and meticulously plan out how to win imaginary battles with plastic models and have nothing to show for it afterward. Why not put an hour into designing a healthy meal that you'll enjoy and actually be productive?
edits - Grammar and clarification on some stuff. Sorry.
Also, Finding healthy food you love isnt hard ,just experimentation. I used to hate salads. Now every meal I have a Spinach Salad w/ olive, mushrooms, Kidny and garbanzo beans. with a bit of olive oil and smothered in Sriacha
Garbanzo beans are great. low relatively low calorie (the can I happen to have on my desk is 350 for 15.5 oz. but still very tasty. Redpeppers are good too.
Homosexuality is the #1 cause of gay marriage.
kronk wrote: Every pizza is a personal sized pizza if you try hard enough and believe in yourself.
sebster wrote: Yes, indeed. What a terrible piece of cultural imperialism it is for me to say that a country shouldn't murder its own citizens
BaronIveagh wrote: Basically they went from a carrot and stick to a smaller carrot and flanged mace.
...and don't drink it in the evening. No carbohydrates in the evening is the golden rule. Another problem is dehydration as alcohol heavily dehydrates your body and less hydration = bad.
Dehydration isn't a huge issue so long as it ins't something you constantly suffer from. Where the consumption of alcohol is concerned beer isn't likely to dehydrate you overly much, as its alcohol content is quite low relative to the amount of water it contains. Conversely, hard alcohol will generally dehydrate you a great deal, as most of it is 40% ABV (80 proof in the US). However, even that can be mitigated by using a chaser that either will not dehydrate you, or help you hydrate (I was always a fan of sports drinks), and of course there's always the method of interspersing drinks with water.
As to the "no carbs in the evening" thing: the main reason that advice is given is because foods high in carbs tend to be less filling than alternatives. As such people will often consume more calories than they would otherwise have intended to because they don't feel "full". I mean, think about it, what's more filling: 200 calories of pretzels (or god forbid, potato chips) or 200 calories of lean protein?
I eat almost all of my daily macros (calories, proteins, fats, carbs) in the late evening and my physique only improves as time passes. You know why? The body doesn't care when you get your allotment of calories and macros in, so long as it's a certain number pertinent to your goals (weight loss = deficit).
In general that's true, but there is a significant degree of variance with respect to timing and activity level. Remember, your body only metabolizes adipose tissue when its at rest which, for the most part, means when you're asleep. As such, front-loading your consumption of calories, especially calories from fat, will see a quicker reduction in body fat than the standard calorie deficit approach.
Of course, this can also be sped up by cutting out as many calories from fat as possible, but that has its own issues regarding habituation.
You have to want it bad enough, no one is going to do it for you and the only absolute single factor keeping you from working out 45 minutes per day (budget an hour total for gym travel), is YOURSELF.
I know people that struggle to get 5 hours of sleep a night due to 60-80 hour work weeks, professional commitments (eg. work events that are "optional"*), and personal commitments(family mostly, but friends as well). If by "YOURSELF" what you meant all the other things a particular person has to do in order to live, then sure, I agree.
I realize Dakka is probably not the best place to get on a for fitness, but if we're gonna discuss it as adults in a thread, then let's discuss it honestly, no?
I would start with not referring to your gym as a "temple"
*Oddly enough, gyms are among the worst employers when it comes to this sort of thing as many of them want to establish a communitarian atmosphere where the staff is the heart of the community. I suppose that may work for some members, but its hell on a lot of the staff, and one of the reasons I used to primarily work out at a nearby Gold's even when I was managing a closer gym.
This message was edited 1 time. Last update was at 2015/02/01 22:09:18
Life does not cease to be funny when people die any more than it ceases to be serious when people laugh.
Experiment 626 wrote: I feel kinda bad honestly since it seems I'm the exact opposite problem in that, I can't gain any kind of decent weight... Right now I'm just about stretching it to 5'3", but I really struggle to keep at even 105lbs. .
I was very similar to this. For the longest time I was pretty underweight. I'm 6'3". 7 months ago I was 150 pounds (68kg). Pretty skinny. I've always had trouble gaining weight due to a mix of chemical and metabolism imbalances. Eating 3 full meals would cause me to lose weight. I finally managed to get in the gym and get on a proper lifting regiment and I've been putting a solid 8 pounds (3.5kg) of muscle on every month, and have been holding that pace steadily.
Soladrin wrote: I don't gain any weight and have remained under weight forever. I am 25 years old now. Still can't gain weight even if I have a pizza month.
yolo.
I was the same as this till I hit about 32. I tried to get above 63kg for about 10 years and now after a few years above 32 years I can now crack 74 kg. Never give up hope! You can have a belly too!
Manchu - "But so what? The Bible also says the flood destroyed the world. You only need an allegorical boat to tackle an allegorical flood."
Shespits "Anything i see with YOLO has half naked eleventeen year olds Girls. And of course booze and drugs and more half naked elventeen yearolds Girls. O how i wish to YOLO again!"
Rubiksnoob "Next you'll say driving a stick with a Scandinavian supermodel on your lap while ripping a bong impairs your driving. And you know what, I'M NOT GOING TO STOP, YOU FILTHY COMMUNIST"
For all you young whippersnappers complaining about not being able to put on weight, your time will come. At some point your metabolism will slow down, and the days of eating a whole pizza and washing it down with a 2-liter to no affect will be behind you.
"Our fantasy settings are grim and dark, but that is not a reflection of who we are or how we feel the real world should be. [...] We will continue to diversify the cast of characters we portray [...] so everyone can find representation and heroes they can relate to. [...] If [you don't feel the same way], you will not be missed"
https://twitter.com/WarComTeam/status/1268665798467432449/photo/1
Nevelon wrote: For all you young whippersnappers complaining about not being able to put on weight, your time will come. At some point your metabolism will slow down, and the days of eating a whole pizza and washing it down with a 2-liter to no affect will be behind you.
Ashiraya wrote: I am actually quite healthy in lifestyle, but what keeps me from slowly going towards an even better shape is my love for very very very late eating.
So much bro-science in this thread, lol.
I got some news for you: that doesn't matter. You should do your own research instead of listening to information that gets passed around by non-dieters still repeating drivel from 40 years ago.
This post isn't aimed specifically at you Ash, that late night eating thing just gets to me. Anyone in here can benefit from the following info.
I eat almost all of my daily macros (calories, proteins, fats, carbs) in the late evening and my physique only improves as time passes. You know why? The body doesn't care when you get your allotment of calories and macros in, so long as it's a certain number pertinent to your goals (weight loss = deficit).
Late eating, after 6pm nonsense, meal timing, lol @ all of it. Just excuses. I'm sure I'll be quoted a bunch of times and told off, etc, etc, but it's okay.
The truth will eventually unshackle you from the prisons of your current selves if you let it. We have only just entered the new year, take the right path now, friends. If I can do it, any of you can. Believe me when I say that. I was an addict in a lot of ways - addicted to video games, food, sedentary and convenient living. You have to want it bad enough, no one is going to do it for you and the only absolute single factor keeping you from working out 45 minutes per day (budget an hour total for gym travel), is YOURSELF.
Don't tell me your kids, job, etc take up too much time. You can slice an hour out of your damn TV time, hobby time, FORUM LURKING TIME, or whatever to improve your health, body, and mind. It's far more rewarding than watching a cot-damn re-run of a TV show, come on! I'm in the gym every day, and I see people from all ages who are fit because they want to be. In fact most of the patrons in my temple are in their 40s. To relate an extreme case, I do cardio 4 days a week with a 76 year old German guy, and he actually comes very close to beating me sometimes (our timers start at the same time, but I usually make it to the finish line before him). Alex used to beat me regularly when I first started racing his skinny ass, but I have since surpassed him by a wide margin.
As far as dieting goes - that's 80% of this game. Don't sit there and tell me dieting is hard either. It isn't, you just need to take the time to design a menu for yourself with profiles that fit your goal. Being here on Dakka, you guys should have ZERO ISSUE DOING THIS. You build army lists for fun regularly and meticulously plan out how to win imaginary battles with plastic models and have nothing to show for it afterward. Why not put an hour into designing a healthy meal that you'll enjoy and actually be productive?
I realize Dakka is probably not the best place to get on a for fitness, but if we're gonna discuss it as adults in a thread, then let's discuss it honestly, no?
edits - Grammar and clarification on some stuff. Sorry.
While you're delivery is absolutely cringeworthy, the message of your post, beneath the layers and layers of pseudo-gym-corporate-preach speak is dead on, with but one exception:
When you have an avatar that is (what i assume) a shirtless ab selfie shot, you are not allowed to call anyone or anything a "bro", "brah", or "bruh" and remain credible.
Seriously though, you have the right message, if you dialed back the rhetoric i think people might listen more. And trust me, i know how it is. I was a hardcore gym rat for a long, long time before i herniated 3 discs in my back during an unlucky deadlift accident. I know what its like to look at people and think "Friggin' slob, just get off your ass. It's not hard. " Except it is. It's probably the hardest part. The diet maintenance is easy. The cardio ? meh, autopilot after 3 weeks. The lifting ? easy peasy.
The biggest hurdle is yourself, but that's a big hurdle a lot of the time, and it's a 100% legit one. Downplaying it ignores the biggest part of health and fitness science ; the psychological.
This message was edited 1 time. Last update was at 2015/02/02 16:39:51
5000pts 
6000pts 
3000pts
My worst "drug" are 2 mandatory cups of coffee (or expressos for our american friends). I love me coffee ... and chocolate! No point being alive if you don't devour chocolate once in a while.
for fitness, but if we're gonna discuss it as adults in a thread, then let's discuss it honestly, no?
Ultramarines, 3rd Co. and friends, 16k+ 
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Competition Index
