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How to gain muscle what to eat,how to increase jump distance recorded,gain muscle mass caloric intake - Good Point

The first step in getting on track and gaining weight is to assess how much food you are REALLY eating each day. 2000-2499 Calories Per Day – Most bodybuilders and Hollywood celebrities CUT weight at this calorie intake level.
If after 2 weeks the scale hasn’t moved at all, bump your daily calorie intake by 300. If you are only slightly underweight, aim for about a 2 pound gain each month for the first year. The following supplements are not magic pills or powders, but they can assist you will your weight gaining efforts. It’s ok to take a week away from lifting every 8-12 weeks to allow your body to recover. Before I proceed, if you want to learn how to build muscles fast, then click here to watch this FREE video to show you how to go about it. I have read several stories about people  that tried building muscles but couldn’t get the results they wanted, so they let their experience get the better of them and they immediately believed that all the stories about muscle building being shared by people on the internet where all lies. Recently, I stumbled on an article on Nerdfitness and in it, Steve Kamb was sharing his muscle transformation story on how he gained 18 lbs. Do you notice the growing trend of the “before and after” pictures on Google all posted by people who have successfully added an extra mass of muscle to their body? Before I proceed further, below are some reasons why you have been unable to build muscles. Note: Naturally, our bodies have been designed to add just half a pound of muscle per week.
With that said, I hope you now realize some of the reasons why you have been unable to build muscle. Eat well: Our bodies are all very different from each other and for that reason, they operate in a different way entirely. Step 2: Getting your results, minus the number you got from assessing your body fat percentage and deduct it from your weight. Building muscle isn’t an easy thing in any way, it is just like what I can term the muscle building bible.
Get the help of a professional fitness trainer when you are trying to do all I have listed here to you.
The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. Lets look at what your body does with its calories, please look at my body on left side of the above diagram.
Lets talk about this nuclear reactor here and how to stop if from turning on and burning up our muscles. Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat, 10% under your TDEE is a good value to use. Many beginners to fitness ask if they should lose their fat first or start lifting to gain muscle first, the answer is that they should do BOTH at the same time!!! Especially for beginners, it is very easy to lose fat and gain muscle at the same time!
Losing fat and gaining muscle at the same time is very difficult for advanced bodybuilders. Skinny teens who can’t gain either fat or muscle even when they eat as much as they can.
Advanced bodybuilders with low bodyfat (under 8%).Your body needs some fat so when you get to a certain point, your body will start choosing to burn muscle instead of fat if you have a caloric deficit. However eating a diet overly high in protein is a great way to limit the amount of muscle you build, especially as an ectomorph. I’ve been doing a lot of research lately into clinical studies conducted on muscle growth.
It seems like once the minimum required amount of protein is met, eating more protein on top of that has very little effect beyond the extra calories that you get from it. Jose Antonio is the director in chief of the Journal of the International Society of Sports Nutrition (JISSN)—the journal that publishes all the best muscle-building nutrition studies—believes that a very high protein diet is ideal for building muscle, and he has been doing a lot of fascinating research into very high protein diets lately. So while we do need to eat enough protein, we don’t need the bodybuilder style 1-2g protein per pound bodyweight when trying to put on muscle.
In addition to this, protein is also the most filling of all the macronutrients. Eating a lot of calories while also eating a lot of protein is miserably difficult, and us ectomorphs already have enough trouble eating enough to gain weight.
As you may be noticing, us ectomorphs often stumble into doing mainstream appetite control tricks for chubby people trying to be lean and muscular. Second, some of the carbohydrates we eat are stored in our muscles in the form of muscle glycogen, and it’s that glycogen that entirely fuels our weightlifting workouts (study, study). For most ectomorphs eating enough to gain weight, 20% of your calories coming from protein works out to a little over a gram of protein per pound bodyweight – and that’s more than enough protein while still leaving plenty of room for other nutrients. This may sound counterintuitive, considering that muscle can only be synthesized out of protein, and that carbs are currently infamous for being the fat-causing macronutrient… but they actually have a ton of anabolic effects and really don’t have much risk of being converted into fat if you consume them intelligently.
Opening the door to meals that are higher in carbs and just moderate in protein makes bulking a whole helluva lot more realistic. Naturally chubby guys often respond better to a diet higher in protein and fats, and these guys make up the majority. Protein is a perfectly fine macronutrient, and you can digest over 100 grams of it in a single meal without a hitch. As you can imagine, this opens the door to eating a pretty delicious, nutritious and well balanced diet even when trying to bulk up in a hurry. If you want to master this once and for all and gain 20-30 pounds over the next couple of months check out our full step-by-step muscle-building system for naturally skinny dudes – complete with training program, nutrition program, recipe book, exercise videos, members community and individualized coaching from us. That’s a really really interesting topic and it would take me ages to dig into it with any kind of thoroughness. There are potentially some factually false statements and misquoted pieces of information though. In addition my buddy also confirmed that he didn’t need as much protein as he thought even tho he is more endo.
Eating less meat is also better for the planet I think since we wouldn’t have to farm animals so much, necessitating the need for dirty and unethical factory farms. During the first week I was craving the meat a little but eventually substituted it for more starchy carbs but I never neglected veggies.
Normally my body doesn’t react to pasta very well (bloated afterwards) but this time it was fine. What I definately found about the vegan diet was that tissue recovery was a little slower than a diet with more protein. Shane DuquetteMost whole food carbs are pretty good (potatoes, yams, quinoa, fruits, beans, lentils, dairy, whole gains, oats, etc). The heavily processed stuff, like stuff made out of refined flour (pasta, pastries, etc), isn’t very nutritious, since pretty much all of the vitamins and minerals are processed out of it. As for insulin, that DOES have a big effect on how much muscle you can build, and it very is something you’d want to be optimizing surrounding your workout! Just stumbled across this site a few days ago and being a tall ecto-mesomorph (or something like that) I find the concept of your site very intriguing. I’m a type 1 diabetic, so consuming large amounts of carbohydrates in a single sitting becomes somewhat problematic.
Yes, I realize I should talk to my doctor before making changes to my diet, blah blah, but one dude to another, do you have any thoughts on my dilemma, or is this the reason I’ve never gotten truly beastly?
Everyone is a little different and having a medical issue certainly warrants adjusting the diet to suit your particular needs. The good news is though that you don’t NEED to consume massive amounts of carbohydrates in a single sitting. Shane DuquetteSome think that women respond better to diets with a few fewer carbs and a higher protein intake, so perhaps, yeah.
I am a (french ) ectomorph, i have improved my posture and my strengh during othe last year.
While you always have your crowd of people, more and more are starting to turn away from cardio to work on building muscle. While you always have your crowd of people - who, when getting started on a fitness program, want to work on first building up a solid base of cardio endurance - more and more people are starting to turn away from the cardio aspect of things and work on building up a solid foundation of muscle first. This program setup is best suited to someone who is new to lifting, but has been active in the past.
Additionally, if you've been active in some form in the past, this will likely translate into you having a higher degree of balance and coordination, which will come in handy while performing your weight lifting activities.
Your source of motivation for wanting to get started on a muscle-building program could come from a variety of places.
Alternatively, maybe you have a slow metabolism and are really finding it difficult to maintain your weight. Nutrition for muscle building is extremely important; just as important or maybe even more so than the actual program you choose to use.
Therefore, while you may think that counting calories is only for those who are trying to lose weight, that's not the case. Aim for a calorie intake of between sixteen and seventeen calories per pound of body weight. Of those calories, you want one gram of protein per pound of body weight and at least 150 grams of carbohydrates a day, minimum. Often spreading your calories out over a number of meals will be the best way to handle the larger food intake, making eating your meals that much more comfortable.
Also make sure you're maximizing your intake of calorie dense foods to make it easier for yourself. Try to get some form of protein with each meal you take in since this will provide your body with a steady source of amino acids to help repair the muscle tissue. Many supplements are targeted towards maximum muscle gain so this may be something you are interested in looking into. There are weight gainers that you can look at as well, just try and choose one that has a lower amount of sugars to prevent spikes throughout the day (unless you are using it around training).
Creatine is another supplement to think about as this will help ensure you have enough energy during the workout period to get through your workouts without becoming fatigued. Finally, be sure you are taking a good multivitamin and fish oil supplement (aim for 3-6 capsules per day). The program below is a four-day split where you will be performing two lower body workouts along with two upper body workouts. You are going to perform the main lifts with a lower rep range where you will focus on lifting a heavier amount of weight to help develop sheer strength (and actually increase the physical size of the muscle fibers).
The combination of rep ranges will produce the optimal environment for you to build quality muscle mass while getting stronger at the same time.


Perform this workout for a period of four to eight weeks, after which you can evaluate your progress and make some changes depending on how you're doing.
When building muscle, you want to focus on both increasing the weight but still making sure you are completing the number of sets indicated. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada.
While you may be maintaining weight eating this amount, you still need to eat a lot more food. Please refer to the 3000 calorie per day diet plan listen below. There is no other way to slice it. Please refer to the 3000 calorie per day diet plan listen below.
Even if you’re not looking to build a lot of extra muscle, you still need to eat more protein simply because you are trying to gain weight. The following diet plans exist to give you some basic guidelines, expectations and calorie levels. Take a daily multivitamin, preferably one manufactured by a reputable muscle building supplement manufacturer.
Fish oil is great for overall health, and works to regulate cholesterol and blood pressure levels, improve joint health, brain function, and much more. Whey protein powder is a convenient way to consume protein, as well as being highly bioavailable, meaning that a high percentage of the protein is utilized. If you have a hard time eating enough solid food, a quality weight gainer can help you consume an immense amount of calories in shake form. The good news is that you do not need to lift weights 5-6 days a week to see great progress. When you are able to perform all the reps for each set, add 5 pounds of weight for that exercise the following week.
This is one question that a lot of people would continue asking until at least they get an answer to it. Rather than take the blame for it, they always try to push the blame on a certain nutritionist of theirs, a gym instructor or whoever they find. If you want to build muscles, then you must take things little by little as over doing and rushing things will only make you look fatter than necessary.
To add 30 lbs of muscle in 30 days successfully, you should be able to calculate how many calories your body needs per day.
If you just keep taking supplements and eating without spending time to work out, then you are just wasting your time. In that, it is only complex if you do not have the right information on how to go about it. He will show you how to do the exercises in moderation and at the end of the 30th day, you will get the 30 lbs of muscles you so craved for.
I Hope You Will Become A Regular Guest As I Update This Blog Three Times A Week With Cutting Edge Traffic-Getting Tips. Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. Most mature adults can gain a maximum of 15 pounds of muscle in a year but many can only gain 5lbs of muscle a year.
To keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein. Our bodies are really smart, they know muscle is really important and they wont burn it unless they absolutely have to.
Cardio will not burn muscle, it will help you gain muscle while losing fat at the same time. Many of them are close to their genetic limits so adding muscle is very difficult and slow for them even under the best of circumstances. If you are 8% bodyfat and want to get down to 4-6% bodyfat you wont be able to add muscle while you do this, at best you can do is to maintain your muscle mass. Most of them are funded by supplement companies who pay their bills by selling protein powders, so these companies have a huge vested interest in proving that more protein = more muscles.
Beyond that amount it hasn’t been proven that more protein results in any more muscle growth whatsoever (study, study, study, study). If you get even just 20% of your calories from protein you’re eating 170 grams of protein.
Your body expends a certain amount of energy digesting and processing nutrients, and this is dubbed the thermic effect of food (TEF). Bulking diets become far easier when you’re getting more of your calories from carbs or fats. If you try to bulk on high protein diet you’ll probably be eating tons of meat and tons of dairy (especially whey protein powder). Things like muesli cereal with milk, or peanut butter and banana sandwiches—these are super cheap, super healthy, super easy to prepare, quite high in calories, and the nuts, grains and dairy will still provide the minimum amount of protein per meal that you need to spike great muscle protein synthesis (20g).
It may unfairly vilify certain foods, but it’s easy to understand and works pretty well for the vast majority of people.
If you were asking me how to maintain your muscle mass or lose fat my nutrition advice would be different… but we’re trying to build muscle here.
It won’t strain your kidneys, stress your liver, make you ugly, lower your sperm count, or any of the other anti-protein myths you may have heard (study). You just don’t need ludicrous amounts of it when trying to build optimal amounts of lean muscle as an ectomorph. Everyone is a little different, which is why it can be really helpful to track your results and adjust accordingly… but likely you’ll want to be getting 50% or so of those calories from dense and healthy carbohydrates—potatoes, yams, fruits, grains, rice, dairy, legumes, etc.
Thanks for bringing it up though, and this is a great place to at least expand on it a tiny bit.
Many researchers believe that the most, if not all, of the information in the book has been refuted by studies that are conducted in a manner that are far more scientifically reliable (randomized controlled trials > epidemiology and correlation). But he also trained really hard and that’s where I think training is underrated and eating right is overrated. That being said I do love my meat but maybe we all should cut back to a few times a week and preferably from free range animals. SunWarrior makes some pretty good stuff, and you can even get vegan creatine, BCAAs, b12 and DHA. All of those are packed full of vitamins and minerals and excellent at building up tons of lean muscle. The calories can help though, and added into an already very nutritious diet it can certainly do the trick! I have read contradicting information about the benefits of carbs in a post workout shake in these two articles.
I liked to blame my diabetes as the reason for being skinny growing up and since come to believe that wasn’t the case, but perhaps I wasn’t too far off the mark? You’re totally right, in that you should consult your doctor before making changes to your diet.
I definitely wouldn’t let something like this discourage you from accomplishing your goals. As a frame of reference, I’ve managed to gain 20# in a year (still in the same clothes size though- go muscle!) by eating and lifting like a dude but lately have kind of stalled and my lifts are starting to plateau. Pretty lucky, as they’re the cheapest macronutrient out there, pretty quick to prepare and they taste pretty great! And about low carb athletes and their diet like developed in “The Art and Science of Low Carbohydrate Performance from Volek? The Paleo diet, like most other diets, also does some great things though: avoiding processed food, eating plenty of veggies, getting in lots of protein, etc. Losing fat by entering into ketosis is EQUALLY as effective as losing fat by not entering into ketosis, so it’s really a matter of preference. Prior to starting a weight lifting program it is important to have some flexibility in the body from prior movement so you are able to move through the full range of motion for the lifts required.
You may be feeling like you're struggling to get through everyday activities and want to increase your strength to make your life easier. You are aware of the fact that adding lean muscle mass to your frame will translate to you having a faster metabolism and want to reap those benefits. This is a common reason many young guys get into weight lifting - they are looking to improve performance in the high school or university sports they are playing such as hockey, football, or basketball. It's no secret that toned, defined muscles look very attractive so this is a primary goal for many people. Due to the fact that you cannot create muscle out of nothing, if you aren't supplying your body with more calories than you need to maintain your weight, you may get stronger but you are not going to see the volume of muscle gains that you otherwise would.
Having at least some idea of how many calories you are taking in will help ensure you do make progress with your program.
Usually it will take a week or two at the higher calorie eating to get used to taking in that much food, so if you're struggling initially, try and keep going. Good options include nuts and nut butters, dried fruit, raw oats (throw into your shakes or eat cold like regular cereal), whole eggs, lean red meat, and protein powder added to your shakes, baked goods, cereal, or yogurt for additional calories and protein. Pair this protein with carbohydrates (not fat) around the workout period and then a combination of carbohydrates and healthy sources of dietary fat in all other meals throughout the day.
Finding a good protein powder will definitely be something you should do to help make it easier to meet your protein needs and to supply fast acting protein to the muscles immediately after a workout. Don't be fooled by the common myth that taking creatine will automatically make you build muscle as this is incorrect. Since you will likely be reducing your intake of vegetables while trying to gain weight because they add a lot of excess bulk to the diet making it harder to consume more calories, you may be at risk for some nutrient deficiencies that vegetables provide.
For the most part, when focusing on muscle building you will want to limit the amount of additional cardio you perform. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. Specific diet plans are included, along with a list of healthy weight gaining foods, and beneficial supplements. Get familiar with nutritional labels, serving sizes and calorie contents for all the foods you’re eating. If you’re eating this much per day and not gaining weight you have a crazy fast metabolism.
You need to eat more food. Please refer to the 3500 calorie per day diet plan listen below. This will help you put on 36 to 48 pounds in the coming year, which combined with weight lifting, will make your physique look much better.
It will allow your body access to protein for recovery for a longer period of time as you sleep.


It can help increase workout energy and performance, and assist you with pushing for more reps and weight. A pre-workout formula can provide you with the extra energy and focus you need to experience a quality work. What I advice you do is, get a notepad and write down all your fitness instructor tells you. Now, your first thought is probably that it can’t be done because to gain muscle, you have to eat 100 calories more per day and to lose fat, you have to eat 400 calories less per day.
50% is housekeeping stuff to keep us alive – breathing, pumping blood, maintain body temperature, replacing dead cells, etc. Your body has an amazing series of emergency backup system to keep you alive should food be scarce. Losing fat and gaining muscle at the same time is something that only beginning and intermediate bodybuilders can do.
With regular dieting, its tough to drop down to 4-6% without losing muscle mass but carb cycling seems to really help for this specific purpose. More carbs and more calories means we’re able to build more muscle out of less protein.
However, his studies still aren’t showing that much of a benefit despite the incredibly high protein intakes.
For chubsters this is often the express highway to fatville, but for us ectomorphs this is an incredible tool for loving a calorie-heavy diet that will have us building loads of muscle. In fact, you can build tons of extra muscle just by having carb-filled post-workout shakes without any protein in them at all, especially if they have creatine in them (study). In order to do this we need to intelligently stimulate our muscles and increase our calorie intake. Even beefy guys will often benefit from consuming plenty of carbs within the two hours following their workouts if they’re looking to maximize muscle gain while minimizing fat gain. And maybe 30% from nutritious fats—olive oil, butter, avocados, fish oil, nuts, coconut oil, eggs, cheese, etc.
Is it possible for an animal rights activist to be unbiased when it comes to animals products and health … of course. I think it’s really noble, and all the vegans I know are really kind and incredible people.
The point referring to insulin counteracting growth hormone levels is an interesting one that I thought you might be able to address, as I am quite confused about which method to go with.
Nutrient timing and carb cycling are just bits of the puzzle, and not nearly as significant as the quantity and quality of what you eat overall! Women and men both respond really favourably to lifting heavy and eating a wholesome balanced diet. As a Gift, Check Out This FREE ProgramHow to Gain Muscle and Lose FatThe ultimate goal for a lot of us is to put on lean muscle. This is a very smart move because not only will the extra muscle help them with their game, but it will also instil good workout habits for them in the long run. Once you see how you are progressing, then you can shift it in either direction to meet your needs. If you take creatine and work harder because of it, that will enable you to build more muscle. Cardio training in higher quantities or intensities does tend to have a negative impact on your ability to build muscle, so keep it to 2-3 times a week for 20 minutes or so (and to a lighter intensity such as walking). We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self. If you exercise at all, or are trying to build muscle, you must be eating enough daily protein. While absolute strength is not the goal, your body will not build a substantial amount of extra muscle unless you are consistently pushing for more weight on each exercise.
Imagine a business man trying to increase his profits from the previous months, you know he really needs to double his work efforts don’t you? Because of many peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can’t gain muscle while losing fat. For an average person losing weight, they will eat about 400 calories a day less (12,000 calories a month) than their TDEE to lose a pound of fat a week, or 52 pounds of fat in a year. In fact it can’t build muscle, since muscle is build directly out of digested protein. That will give you more than the required amount of protein, and any extra is muscle gravy. I have one qualm with this post, however and that’s the, excess amounts of protein have no adverse affects on health. Your growth hormone levels will be stellar overall just from training heavy, eating well and getting plenty of quality rest anyway. Today we've got some great motivational tips to keep you focused during these last few days of your transformation! Stop a set when your exercise form starts to slip, or when you feel like you might fail on the next rep.
Well, your own case is no exception, if you are looking to build muscles, then you must add new energy… eat more foods. The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults. About 20% is actually spend DOING stuff – walking, lifting, moving and only about 5% is spent adding muscle.
Since overweight people living that lifestyle are so prevalent, this is great nutrition advice for the masses.
If our goal is rapid muscle gain we should even be eating plenty of carbs up to 48 hours after our last workout (within reason).
We’re always on guard for things that indicate that things may or may not be good for us or our goals. The trick is finding what works best but if you are a conscious human being you will wake up and put in the effort. I hear some people have a strong preference for it though, as it’s good at eliminating cravings. I wanted that lean, athletic-looking and muscular body for a long time, but didn’t know how to go about getting it.The thing is, there’s not a lot out there that helps us gain lean muscle mass without first looking fat and bloated. Don’t get hung up on the exact numbers, the important thing is that exercise and building muscle uses very little of the calories we consume. And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency. Only 3% of the population wants to gain weight, so, for better or worse, we are not the masses.
Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles. As ectomorphs we have higher metabolisms and naturally expend a lot of energy (often as heat).
We don’t want that look, we want more athleticism, speed and power, and we don’t want to be spending the majority of our time in the gym.We don’t have their genetics.
We don’t use dangerous drugs, and to be honest, I have no desire to be a guy who stands at 5’10, and weighs over 250 pounds. And the way that they train is as well.Their GoalTheir goal is to get ridiculously massive.
What has happened over the years is that anyone who wants to put on 20-50 pounds of muscle mass does what they do. GeneticsIf you’re like me and you have trouble putting on lean muscle mass, you can’t train like someone who has absolutely no trouble gaining huge amounts of weight in a relatively small time.We have completely different somatotypes (body types). It took me a while to realize this, but it really does have a huge impact on what is going to work for you and what isn’t.2. RecoveryThis goes in line with what I said before, but we can’t train 5 or 6 days a week and expect to see the results from that training that we expect.
The reps are too high, and there just isn’t enough recovery time for us to train like they do.
It just takes different methods for different people.We need to be training 3-4 days a week, for 45 minutes each session.
We also need to be sleeping for 8 hours a night, eating at the right times, and eating the right foods at the right times. We have livesDo you have things that you like to do on a daily basis, or is your dream to live in the gym?I love training. But I also like it to be short and intense, not long and drawn out.I want my workouts to give me a boost for the rest of the day. Large in part because I’m busy and there are a lot of other things that should be getting my attention, but also because – listen to this closely – longer workouts are not only unnecessary, but counter-productive.You DO NOT need to spend an hour in the gym to build lean muscle. You are also going to get better results as you shorten your workouts and increase the intensity. In the case of training, longer duration doesn’t equal greater results.Quality beats quantity any day. Period.Losing Fat, Building MuscleThe more muscle you have, the faster your metabolism is going to be – ie the more fat you’re going to burn just sitting on your ass.
Have an absolutely ridiculously intense workout.Get in the gym and work your ass off for 30-45 minutes. Take advantage of the two most important meals of the day.You want to be eating the right things before and after your workout.
Make sure it’s full of high quality lean protein, slow carbohydrates and high in nutrients and vitamins.For your post workout meal do much of the same. Give your body fuel to burn during your workout.I use a blend of Gatorade, protein powder, and L-Glutamine during my workout.
When you’re training, your body needs a fuel source or else it turns to muscle and burns the very thing you’re trying to build.Having a fast carbohydrate drink during your workout also spikes insulin levels. He’s a former 9-5er turned entrepreneur, a former scrawny amateur boxer turned muscular published fitness author.




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Author: admin | 02.03.2016



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