What is The Wild Diet? Can you really lose fat while enjoying sirloin steak, chicken parmesan, chocolate, and real butter? If you ask Kurt, the 4. ABC Television by going Wild, the answer is a resounding “HECK YA!”The Wild Diet features foodie- friendly indulgent meals that will help you program your body to burn fat instead of sugar. Thousands of people across the world have reclaimed their health and lost 2. The Wild Diet. This is what I look like before and after The Wild Diet: Ready to get results with real food? Since The Wild Diet is #1 in America, I dropped the price of our online program in HALF so you can get results today. But every nutritionist, bodybuilder, and athlete worth his or her salt knows that . Even the American Government has conceded that we shouldn. By prioritizing foods found in the natural world, rich in fiber and nutrients, your body will burn fat instead of sugar for energy. When you reduce your consumption of processed grains, sugars and other simple carbohydrates in favor of healthy plants and animals, you will be shocked by how quickly you can reverse the damage of decades of poor eating. TIP #4: DUMP THE “CARBAGE”When you follow The Wild Diet, you. Refined foods are packed with fattening ingredients such as white flour, white sugar, high fructose corn syrup and industrial seed oils from corn and soy. This is great because I'm short. My chest went from 94cm to 96cm. Learn how to eat right to fight harder, gain lean muscle weight, burn fat, or just look sexy! Protein is extremely essential, super satiating and amazingly anabolic. These fake foods distort your appetite and cause you to consume more calories than you require. The Wild Diet fills you up with natural fats, fibers, proteins, and slow- burning carbs. TIP #5: YOU DON’T HAVE TO STARVE YOURSELF OR COUNT CALORIES TO LOSE WEIGHTA plate of real food . So next time you feel hunger pangs, stop depriving yourself and fill up on real food, instead. TIP #6: LISTEN TO YOUR BODY & EAT WHEN YOU’RE HUNGRYWhen you are hungry, your body doesn. If you feed it foods that are nutrient- poor, your brain and body will never really feel totally satisfied. The key is to feed yourself real and fresh whole foods that are high in nutrients and satiate your hunger. On The Wild Diet, you simply eat when you. So when eating out, make it a special event, take your time, and enjoy your feast. Order several dishes family style for everyone to try and share . You know, for chocolate emergencies! Why The Wild Diet Is #1 In America. Here. He finished at 2. So Kurt lost an astounding 2. The Wild Diet, while eating delicious food and using proven fat loss techniques, like intermittent fasting. So always keep this in mind – lean muscle is the most important tool you have to boost your metabolism and burn more fat. Kurt wasn. He did quick, functional workouts at home – like kettlebell swings and lifting water jugs – to maintain his lean muscle mass. And we used The Wild Diet. Kurt lost nearly double the amount of body fat as any other contestant on the show. This is a HUGE win for the Wild, high fat / low carb, and Paleo communities!(Want Kurt’s Wild Meal Plans? Get them with the Wild Diet Fat Loss System.)Even more important, Kurt is off all of his prescription medication and feels 2. His blood sugar and blood pressure are in the healthy range, and he! Not to mention, Kurt was able to get these results with limited exercise, just walks outside and a bit of strength training. I share all of this with you to hammer this message home: If you want to lose fat, focus on your diet. If Kurt, Jasmin, Latasha, and Jeff can do it, so can you. Another huge takeaway is that Kurt is still able to enjoy eating pasture- raised bacon, grass- fed burgers, and even our famous cheesecake to drop fat while eating outrageously good food. This ain. You really can be happy and healthy at the same time. Learn how much muscle you can gain, how fast you can build it, and how long muscle growth will take for a man or woman per week, month or year. Nutrition is important to all, especially vegan athletes. This is possible while adhering to a Vegan diet and lifestyle, but careful planning is necessary. Can you lose 2. 0 pounds in 4. FOR A LIMITED TIME: Get The Wild Diet 3. Day Fat Loss System for $2. OFF! The Answer: Eat Real Food. There. Diabetes and cancer are rampant, health care costs are increasingly crippling our economy, and 8- year- old children are weighing in at 3. Clearly, something isn. We really can just look back a generation or two. Our grandmothers knew that processed foods, namely carbohydrates like grains, starch, and sugar, make us fat. And when our grandmothers bought food, it was usually local, organic, and free of most chemicals. Alas, those days have passed. As Alfred Newman quipped in Mad Magazine. You may have seen it featured on People, NPR, or getting Kurt Morgan to drop 5. ABC’s hit show My Diet Is Better Than Yours. By focusing on simple, fresh, ingredients and satisfying fats like butter and avocado, The Wild Diet helps your body shift out of fat- storing mode to burn fat as its main fuel source (hence the pun, “Fat- Burning Man”). By upgrading the quality of their diet, thousands of people across the world have dropped 2. The secret to great health simply getting back to our wild roots and enjoying real, natural foods grown on a farm and not in a factory. Many other trainers and experts tell you that you need to eat diet food that tastes like cardboard if you want to lose weight. I’m going to tell you the exact opposite. The Wild Diet proves that it’s possible to get in best shape of your life while eating delicious foods like chicken parmesan, bacon cheeseburgers, and even chocolate pudding. If you want to know how to burn more fat by indulging in incredible meals and exercising less, it’s time to treat yourself to The Wild Diet. Why Does The Wild Diet Lead to Fat Loss and Better Health? Simply, The Wild Diet suggests that we take a deep breath and start eating real food again. It urges you to eat the highest quality food you can find and afford. Truth be told . And “popular Paleo” today often puts meats at the front and center of every meal. The Wild Diet, however, shows you how to improve your health, drop fat, and boost energy by making plant- based foods more than half your plate. We once had access to an immense variety of seasonal foods from small, local sources. Now we have access to very few varieties of very few foods from a massive industrial system often thousands of miles from where we live. It. As humans, it’s time to get back to our roots. GMO’s are creepy, artificial flavors are horrifying, and selective breeding has unleashed some freakish foodstuffs upon the general public. If selective breeding can do this to a wolf, imagine what they can do to a tomato. Monoculture is destroying the land, generating obscene wealth for a select few, and producing . But the benefits for the health of our bodies and the land we inhabit are undeniable. Here’s a small example of what you eat when you don’t pay attention? Chew on this: secretions from the anal glands of beavers produce a bitter, smelly, orange- brown substance known as castoreum that is used extensively in vanilla and raspberry flavoring. I hope you like beaver butt. The Wild Diet is a Paradigm for Making Healthy Decisions. The Wild Diet is not a dietary bootcamp; it is a template for making healthy eating and lifestyle decisions. But as a rule, the closer you can get to eating plants and animals that would thrive in their wild and natural habitat, the better. Eat plants and animals that were recently alive and well. Heirloom and heritage plants and animals are in themselves healthier as a result more nutritious then their industrial counterparts. Imagine grain is expensive, hard physical work is necessary, and sweets are a treat. Here are a few of my favorites. These folks have lost weight, reduced body fat, and even improved their breathing by transforming their bodies with delicious real food. The following success stories are from regular people who want to help get the word out ! You can literally turn Twinkies into fingernails.” – Abel James“Ignorance isn. The Wild Diet flies in the face of the outdated advice touted by health and wellness . In a sea of marketing hype, Abel James is a powerful and authentic voice that speaks the truth. Abel James shows you how to optimize your workout, diet, and habits to take your health back into your own hands. Abel rocks a chiseled 6 pack and makes it look easy. As the owner of a 1- pack, I marvel at his lean body mass! There’s a reason Abel. Abel has done his research, and his book shows you how to apply it to your life in a very realistic way. This book will change the way you look at food and exercise. More importantly, this book can help you take control of your life. He gives the health movement a personal voice that is fresh, approachable, and knowledgeable. In his book, The Wild Diet, Abel shares his own journey losing 2. By focusing on not just what you eat, but how you eat it, Abel gives a unique perspective on how to think about our diet. Instead, The Wild Diet shows you how to lose fat while satisfying your personal cravings. Somehow I landed on a podcast called “The Fat Burning Man Show.” The host, Abel James, was telling his story and it sounded like he had peaked at my diary. Everything he spoke about resonated with me. I began incorporating the principals of The Wild Diet into my own life and fifty pounds later, I’m a different man. I can tell you that Abel is the real deal. He lives The Wild Diet. The Wild Diet isn’t the latest fad diet book designed to line the author’s pockets only to regurgitate the same old, tired eat less and exercise more mantra. It’s a comprehensive, no nonsense guide to healthy living. It’s packed full of common sense that our grandparents or great- grandparents knew but somehow we’ve forgotten. Abel has re- discovered these truths and he shares them all right here in this book. Speaking as a busy mom, these recipes not only taste great, but can help the whole family get fit as a fiddle!? Don’t forget to leave a review to help me spread the word! Thanks, you rock! Here is where you can get the book: LEARN HOW TO DROP 2. POUNDS IN 4. 0 DAYS WITH REAL FOODDiscover how to drop fat with chocolate, bacon, and cheesecake. Plus: learn the 3 worst foods you should NEVER eat and the 7 best exercises for rapid fat loss. Click below to to claim your FREE gift ($1. Quick Tips to Get Started on The Wild Diet. Vegan Diet for Bulking . To gain muscle, follow a regimented exercise routine — allowing adequate time for rest and recovery — and eat a diet that supports muscle growth. While traditional bulking diets contain significant amounts of protein in the form of chicken, lean steak and tuna, you can bulk up on a vegan plan too. Knowing what foods to incorporate and when helps you achieve your goals. To gain muscle, you need more protein than the average person. Protein assists with muscle synthesis, repair and recovery. Instead of the 0. International Society for Sports Nutrition. This means if you weigh 2. You should also aim to consume adequate amounts of carbohydrates for energy, and healthy unsaturated fats for calories, hormone production and vitamin absorption. A vegan diet that consists of 5. You must increase your calorie intake to bulk up. It may seem challenging, as many vegan foods, such as fresh fruits and vegetables, are low in calories. However, if you add enough beans, nuts, plant oils and soy products, and eat six to eight meals per day, you can find enough calories to fill your daily requirements. If you simply increase calories without exercise, however, you will gain fat. Bulking up the muscles requires strength training along with the increased calorie intake. An online calculator can help you determine how many calories you need to maintain your weight, depending on your age, gender, activity level, size and goals. To gain bulk, add another 2. Vegan protein choices for a bulking diet include dried beans, lentils, nuts, seeds, tofu, quinoa and hemp powder. Carbohydrates such as whole grains, fruits and starchy vegetables provide calories and nutrients. Fats found in nuts, flaxseed oil, hummus, peanut butter and avocados are mainly unsaturated. You might also experiment with seaweed, seitan and vegan energy bars and protein powders. A high- calorie, bulking vegan plan might begin with a fruit smoothie made with juice, berries and hemp protein powder, plus some whole grain bread with hummus and a bowl of oatmeal. For a mid- morning snack, try a raw, vegan energy bar along with dried fruit and mixed nuts. At lunch, you might have a large serving of tofu with quinoa, roasted vegetables and olive oil. A mid- afternoon meal might consist of nut butter on a bagel with fresh fruit. For dinner, enjoy a a bowl of lentil soup followed by a burrito made with a large whole- wheat flour tortilla, black beans, avocado and brown rice. Before bed, snack on fresh pineapple and soy yogurt. But there are quite a few good reasons that prompted me to embark on this challenge, anbd to share it with you. Yes, I know most of you are thinking my reasons must have to do with being lean and muscular, looking good, and all this bodybuilding stuff. Some of you, most likely those who, as me, have left their forties behind them, may be thinking about being healthy, which is a more foresighted thought. Well, you all are right! Only I have another very good reason you might not have guessed. This reason is called relative strength. The Value of Relative Strength. While absolute strength refers simply to the amount of weight you are lifting, relative strength refers to the amount of weight you are lifting in relation to your body weight. And if you think about it, all of the strength tests you undergo when you attend a Strong. First Certification actually challenge your relative strength. But, in some cases, all this may be not enough. In some cases, it may also be necessary to lose some weight. This will increase your relative strength, and at the same time decrease the weight that must be used at the tests. So perhaps you. Only in recent years, it was rather less than more. To stick to the slang of the bodybuilder, I kept trying to “eat clean. But without my yearly appointment with the bodybuilding stage, I was lacking a short- or medium- term goal to keep me on track. As a result, my average body weight gradually grew from the 1. Of course, along with my body weight, my amount of body fat increased, as well. Since I had quit bodybuilding and devoted myself to strength training, it wasn’t necessary for me to show off a super- defined six- pack anymore. But while the excessively low body fat typical of a competitive bodybuilder doesn’t seem to get along too well with being strong and in good health, an adequate amount of leanness is good for health. And, as I mentioned above, it certainly helps relative strength. It’s also true that keeping body fat under control helps increase the level of self- esteem you experience when you find yourself in underwear in front of the mirror. So, I decided to use the knowledge I acquired at college and by reading countless books and articles on nutrition, combined with the experience I accumulated over decades as a coach and athlete in the natural bodybuilding business, to design my own dietary plan. My challenge was to reduce my body weight and minimize my fat mass, while preserving as much as possible my absolute strength and, therefore, increase my relative strength. Very ambitious, but a challenge is a challenge, right? It’s worth quoting a sentence I have heard from Pavel on several occasions: . At the end of the eight weeks, my 1. RMs in the squat and deadlift remained unchanged, though I lost around ten pounds in my bench press. That said, even if I had been competing in a powerlifting meet, I would have achieved a better result than if I hadn. And, on top of all this, I experienced an increased ease when I performed my pull- ups, pistols, and one- arm push- ups. When I started the plan, I did it together with Marco De Pretto, my training partner, and Thomas Pesce, my business partner, and they both experienced equally encouraging results. Therefore, within a short time, many of our friends and colleagues started asking about our diet and expressed the desire to give it a shot. Thanks to the power of social media, in response to pictures and posts on the part of those who followed the plan, the news spread like wildfire and I soon found myself barraged with requests. This prompted me to restructure the plan in a way that allowed me to adapt it to different people and, at the same time, gather data I could use to improve it. I’m telling you all this because I want you to know that what I am about to share is a plan that has proven to be effective for a large number of people of both genders, of different ages, and from different countries. The HTT Fat Loss Plan Philosophy. Before I proceed, I want to be clear from the outset. I am not a dietician or a nutritional biologist, and therefore I do not have a license for designing diets. What I present below is for informational purposes only. Do you want to know how I lost those pounds of fat without sacrificing muscle mass and strength? Do you wish to experience the plan yourself? Before you do, you must first ask your doctor’s advice and strictly follow his or her instructions. Also, I must tell you about my operating choices and how they have been dictated in part by my knowledge of how most people’s bodies react to different foods, and in part by my long experience as an athlete and as a coach of competitive athletes in the natural bodybuilding business. It should be noted that my choices are not always in agreement with all the various nutritional philosophies. When I designed my plan, I was inspired by the nutritional patterns proposed by Dr. Mauro Di Pasquale and his Radical Diet and by Dr. Loren Cordain and his Paleo Diet. Notice I wrote that I was inspired by these ideas, not that I copied them. So I ask the fundamentalists of the Radical Diet and Paleo Diet to not to blame me if they find some inconsistencies with the two dietary patterns in what I present below. Those of you who have been exposed to the writings of Mauro Di Pasquale and/or Loren Cordain may have already guessed that my plan is particularly generous in animal protein and low in carbohydrates. It does not contemplate the intake of cereals, legumes, or dairy products, at least not for most of the time. I could refer you to the writings of Loren Cordain and Robb Wolf, or simply tell you that in my decades- long experience as a natural bodybuilding athlete and coach, when it was time to quickly get rid of excess fat these foods were the first to be eliminated. Does it really matter so much why? Eliminating them works, period. But let’s say it does matter to you. Well, there are loads of books out there on the subject out there, and I wouldn’t be able to provide better explanations than those. Others among you will wonder if you can get the same results without giving up certain foods, or with lower proteins and higher carbs, or even with a vegetarian or a vegan approach. I think the answer is yes. I know many people who are in admirable shape and eat in a way that is diametrically opposed to mine. But if you are interested in a different approach, you’ll have to ask others how to do it, because I don’t have the knowledge and experience that would allow me to give you such advice. Finally, some of you will wonder if a diet that is particularly rich in animal protein can be harmful to your health, especially in the long term. In my humble opinion, it is not. But this is, of course, my humble opinion. As you surely know, in the field of human nutrition there are many conflicting opinions, even among the most authoritative experts. My library has many college books on nutrition, but also several texts deployed at the extremes of dietary philosophy, from The Metabolic Diet to The China Study, and I can guarantee that in each of the books the author reinforces his thesis with arguments that are, at least apparently, indisputable. But let’s assume for a moment that a diet rich in proteins pursued in the long term is harmful to health. Being chronically overweight? Is it more harmful to health to temporarily unbalance the nutritional supply toward proteins for the limited time needed to reach your ideal weight or to remain overweight indefinitely? I leave the answers to you. I must also stress that what follows is a plan that aims for rapid weight loss and fat loss, rather than something to be adopted as a nutritional lifestyle. It is rather like the peak phase of a strength cycle. This means those who follow the plan can eat any of the foods that are listed, but none of those that aren’t. The permitted foods are divided in two main categories: those that can be eaten in limited quantities and those that can be eaten in unlimited quantities. A certain amount (portion) of each food belonging to the limited quantities category is assigned a score of 1. You will understand the purpose of the score given to those foods later as you read the operational part of the plan. Foods That Can Be Eaten in Limited Quantities. The specified quantities are valued at 1. Protein Foods: 3. This is also when you will understand the scores assigned to certain foods and how the plan works in practice. First, here is a list of acronyms you. Therefore, you are about to ingest 2. Sum all the scores from the foods you ingest and keep note of the total as it accrues over the course of the day. Your goal each day is to accumulate a minimum of 1. Tm. S) and a maximum of 1. TMS). The minimum score that must result from protein foods is 9. Pro. S). The maximum score that can result from fruits is 3. Fru. S). The maximum score that can result from fatty foods is 3. Fat. S). Weigh yourself every morning when you wake up, after having completed any physiological function and before ingesting any food or any liquid. Take note of your weight and enter it into your journal (see below). General Rules: The quantities indicated in the lists refer to raw foods. Cook your foods without adding fats. Consume your vegetables raw, boiled, steamed, baked, or grilled. Before eating a food, make sure it’s on the lists. If a food is not present on any of the lists of allowed foods, you are NOT allowed to eat it. Drink plenty of fluids, ideally at least one gallon of water every day. Keep a journal of what you eat. The Jolly Day. Each time you drop 2lbs and its multiples from your beginning body weight, you have Hit the Target (HTT) and you earn the right to a Jolly Day. So, if your initial body weight is 2. Jolly Day when your body weight has reached or dropped below 2. The Jolly Day must happen on the day that follows the weigh- in where you Hit the Target. Don’t skip it and try to be a hero! The day after a Jolly Day you must resume the program. In fact, my little sister probably knows that protein is important for building muscle. There’s some truth to this. This is a common problem for some absolute beginners, vegetarians and vegans. They eat too little protein and thus struggle to put on muscle. But what about your regular gym dude? What about the guy that trains 6 times a week? What about a skinny ectomorph trying to pack on muscle? They all probably think they need a helluva. 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. A protein company funding a protein overfeeding study doesn’t mean the results will be fraudulent or anything. More carbs and more calories means we’re able to build more muscle out of less protein. Jose Antonio is the director in chief of the Journal of the International Society of Sports Nutrition (JISSN). Some of them show some preliminary promise. However, his studies still aren’t showing that much of a benefit despite the incredibly high protein intakes. For example, the conclusion of one of his more recent studies. Beyond that amount it hasn’t been proven that more protein results in any more muscle growth whatsoever (study. Some of Jose Antonio’s work has shown some potential benefit to higher intakes (as high as 1. So let’s say you’re a classic ectomorph weighing in at lean 1. If you get even just 2. That’s all you need plus a bit extra. Keep in mind that there’s no harm to your health in eating loads of protein, just that the muscle- building benefit comes from the extra calories, not the fact that you’re consuming protein (study, study, study). Even those extra calories aren’t packing quite the caloric punch that another macronutrient would, because digesting protein results in a lot of energy being “wasted” as heat. Your body expends a certain amount of energy digesting and processing nutrients, and this is dubbed the thermic effect of food (TEF). If you eat 8. 00 calories of protein you’ll lose about a quarter of them to heat. For skinny guys with small appetites this can make bulking up a lot harder. In addition to this, protein is also the most filling of all the macronutrients. Bulking diets become far easier when you’re getting more of your calories from carbs or fats. All of a sudden you have poor ectomorphs trying to force feed themselves way past the point of fullness and still unable to get into a caloric surplus, i. As you may be noticing, us ectomorphs often stumble into doing. Paleo, low carb diets, etc. Someone with heart diseases might be best eating a lower fat diet. Someone who’s overweight might be best on a higher protein diet. As skinny guys, we tend to benefit from eating a ton of carbs. There are a few reasons for this. First, carbs can be really great for our appetite. They may even create something called the “rebound effect”, where it causes our appetite to come back again shortly after eating. 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. 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). Not consuming enough carbohydrates will make us fatigue sooner, reducing our workout performance. 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). That’s not bad, but it’s expensive! For most ectomorphs eating enough to gain weight, 2. Things like muesli cereal with milk, or peanut butter and banana sandwiches? Okay so we do advise getting in some good protein after working out, and studies pretty unanimously support the benefits of that (study, study), but a huge part of the benefit actually comes from the calories/carbohydrates that we recommend having alongside it, and not just the protein (study). 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).(If you want our recommendations for ectomorph post- workout nutrition check this post out.)Why doesn’t everybody know this then? A lot of the most popular diets these days are higher in fat and lower in carbs. It may unfairly vilify certain foods, but it’s easy to understand and works pretty well for the vast majority of people. So it’s not wrong, per se, just not ideal for guys like us. Different body types, lifestyles, and goals produce very different nutritional demands: Naturally chubby guys often respond better to a diet higher in protein and fats, and these guys make up the majority. As ectomorphs we’re thyroid dominant (hormone talk), meaning that we’re better at processing carbohydrates. It’s unlikely that we’ll convert them to fat, and with a proper workout plan in place we’ll use those carb calories to build muscle. Most guys aren’t trying to gain weight, let alone rapidly gain weight. If you were asking me how to maintain your muscle mass or lose fat my nutrition advice would be different. In order to do this we need to intelligently stimulate our muscles and increase our calorie intake. Carbs will help. Sedentary lifestyles reduce the demand that we have for carbohydrates. Our bodies use carbohydrates as an energy source, so if you don’t expend much energy you don’t need many carbohydrates. Most guys drive to work, sit in an office and daydream about weighing less. Those guys don’t need carbs. Since overweight people living that lifestyle are so prevalent, this is great nutrition advice for the masses. Only 3% of the population wants to. As ectomorphs we have higher metabolisms and naturally expend a lot of energy (often as heat). Add in a weightlifting plan and our energy requirements shoot up even further. Strength training and carbs are a match made in heaven. There’s a window surrounding our workouts where carbs are extremely beneficial. 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. As ectomorphs this window doubles. If our goal is rapid muscle gain we should even be eating plenty of carbs up to 4. If you work out three times per week, as we do, well, that’s pretty much always! Does this mean too much protein is bad for us? Not at all. 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). Well except for the gas thing. A very high protein diet will give some people pretty gnarly gas. Protein is a perfectly fine macronutrient, and you can digest over 1. You just don’t need ludicrous amounts of it when trying to build optimal amounts of lean muscle as an ectomorph. We can do better. All this doesn’t mean that protein isn’t important, but rather that most of your calories should probably come from carbohydrates. It’s rare to find a skinny guy (or even a skinny- fat guy) that this won’t hold true for. If you’re eating a calorie surplus large enough to build muscle with around. That will give you more than the required amount of protein, and any extra is muscle gravy. Where should most of your calories come from? Everyone is a little different, which is why it can be really helpful to track your results and adjust accordingly. And maybe 3. 0% from nutritious fats. And therein lies your best chance at building muscle as a thin / skinny / skinny- fat / ectomorph guy: eat well, lift heavy, be smart, love life. Adequate protein is enough.
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