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  1. #1

    Default Post your diet and workout plans here

    This is the Jay Santos Zigzag Diet Plan.

    I kind of made up this plan a couple years ago and thought I was really smart, and then realized it was already known and called a variation of a "Zigzag" diet plan.

    This diet has been very successful for me. I'm pretty sure Pelagius would (rightly) call everything I'm about to say here as "bro science" but I've read enough of these principles over and over I tend to believe them.

    Summary:
    eat in calorie deficit weekdays
    eat in calorie surplus weekends
    lift heavier on the weekend matching your high calorie days

    Goal:
    lose weight while maximizing the fat vs muscle loss and even gain muscle while losing fat

    Sample details:
    Let's say my BMR (google to find online calculators) is 2300 calories a day.
    On weekdays, target 1800 calories a day, with 500 burned in a workout, for a total deficit of 1000 calories per day (-3500 = one lb)
    On weekends, target 3300 calories a day, with 500 burned in a workout, for total surplus of 500 calories per day
    Net weight loss = ((1000 * 5) + (-500 * 2))/3500 = 1.14 lbs per week.
    You can tweak any of those variables for desired results, ie more loss per week or less loss per week, or even net loss of 0 which would be done with the purpose of converting fat to muscle with no change in weight

    Calorie breakout:
    Always high in protein either deficit or surplus day. Get 1 g per body weight in protein. So if I weigh 200 lbs, that's 200 g of protein.
    That leaves 1,000 calories on a deficit day, which will be mostly all fat.
    For surplus day, I switch it, and make most all the extra calories come from carbs

    Workout:

    Set your workout plan so your heaviest days coincide with the big calorie days. I recommend lifting weights, heavy compound exercises in the 5-18 rep range. I change things up but the one I'm doing right now which I like the best is. Weekend: low rep for strength, 5 reps, longer workouts with the added energy from calories. Saturday: chest, shoulders, tri's. Sunday: legs, back, bi's. Mon/Fri rest. cardio only. Tue-Th: high rep, circuit style, more of a fat burn workout, shorter workout. Tue: chest,shoulder,tri, Wed: legs, Thur: back,bi's.


    Logic:

    Why the surplus days? Why not just stay on calorie deficit?:
    1. resets your metabolism, if you don't do this, you're in danger of your metabolism getting slower and slower and not burning enough calories to sustain weight loss over a long diet
    2. easier for me to stay disciplined when I'm in a work routine then when i'm home or out and about on the weekends

    Calories being mostly fat on deficit days:
    1. I find it more enjoyable and easier to stay satiated with a low carb diet than a low fat diet.
    2. Mixes in principles of Keto diets.

    Calories being mostly carb on surplus days:
    1. Muscle needs protein and carb to build, so you're giving yourself best chance to gain muscle
    2. Keto diets require carbing up on occasion

  2. #2
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    Just finished my first month back at the gym. We started a new workout last week that my workout partner's trainer gave him to help me get back to where I was.

    Mon - Legs. Tues - Chest and Tris. Wed - Back and Bis. Thurs - Legs. Fri - Chest and Tris. Sat - Back and Bis. Sun - Off.

    We lift for about a 60-90 mins and then do cardio for 30 minutes. The cardio isn't strenuous, don't want to go catabolic. I usually do the stair stepper for 30 minutes on level 4 (~50-55 steps/min) while sucking down protein.

    The workout starts 4x20 for everything with the 20th rep being one that should require assistance from a spotter. It is grueling. That was week 1, we're on week 2 which is 4x15. Last night's workout:

    4x15 - Dumbbell press and overhead tricep extensions - Super Set
    4x15 - Cable flys and wide grip push ups - Super Set (if you can't do 15 pushups then you drop to girl pushups and if you can't do that then do as many as you can).
    4x15 - Tricep pull downs with a rope.
    7x15 - Incline bench

    My triceps this morning are toast. That workout is tough. My workout partner started off with 105lb dumbbells for his first set of the first exercise and by the last two sets on incline could only do the 45lb bar. Leg days are the worst though. Last week doing 4x20 felt like not having ever done a squat before. Every week we go down until we'll be doing 4x6. Hopefully I am back to pushing my old weight again by then.

    I eat a lot.
    "Nobody listens to Turtle."
    -Turtle

  3. #3

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    Quote Originally Posted by Surfah View Post
    Just finished my first month back at the gym. We started a new workout last week that my workout partner's trainer gave him to help me get back to where I was.

    Mon - Legs. Tues - Chest and Tris. Wed - Back and Bis. Thurs - Legs. Fri - Chest and Tris. Sat - Back and Bis. Sun - Off.

    We lift for about a 60-90 mins and then do cardio for 30 minutes. The cardio isn't strenuous, don't want to go catabolic. I usually do the stair stepper for 30 minutes on level 4 (~50-55 steps/min) while sucking down protein.

    The workout starts 4x20 for everything with the 20th rep being one that should require assistance from a spotter. It is grueling. That was week 1, we're on week 2 which is 4x15. Last night's workout:

    4x15 - Dumbbell press and overhead tricep extensions - Super Set
    4x15 - Cable flys and wide grip push ups - Super Set (if you can't do 15 pushups then you drop to girl pushups and if you can't do that then do as many as you can).
    4x15 - Tricep pull downs with a rope.
    7x15 - Incline bench

    My triceps this morning are toast. That workout is tough. My workout partner started off with 105lb dumbbells for his first set of the first exercise and by the last two sets on incline could only do the 45lb bar. Leg days are the worst though. Last week doing 4x20 felt like not having ever done a squat before. Every week we go down until we'll be doing 4x6. Hopefully I am back to pushing my old weight again by then.

    I eat a lot.
    4 x 15's with 105's?

  4. #4
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    Quote Originally Posted by jay santos View Post
    4 x 15's with 105's?
    Yes. That is my workout partner and what I am working up to. He didn't do 4 sets of that though. I think on his 4th set he was doing 85s.
    "Nobody listens to Turtle."
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  5. #5
    Grooveshark dick tease MarkGrace's Avatar
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    This is what I've been doing for the past few months.

    Mon - Run home from work
    Tues - Lift
    Wed - Run home from work
    Thurs - Run home from work
    Fri - Nothing
    Sat - Long run
    Sun - Lift

    My runs home from work are around 4.5 miles. Long runs on Saturday I've been trying to hit between 15-17. My lifting days are one day shoulders, lats, tris, and the other chest, bis, tris -- usually takes me around an hour. I realize I'm not lifting enough to do much, but it feels better than not lifting at all. Diet for the first time I've actually started paying attention to. I was getting too old and putting on too much weight not to. I graduated school a few years back at around 180, but sitting at a desk for the last few years has taken its toll and I topped out around 203. Decided I really needed to start losing weight in the spring, so I've been watching that -- nothing fancy, just keeping an eye on calories and trying to hit 1,500-2,000 a day Sun-Thurs. I shoot for 200-300 for breakfast, 500-700 for lunch, and then with whatever I eat for dinner it's pretty easy to stay in that range. Fri and Sat I don't worry as much about it since we're usually going out. Anyway, checked in at 172 at the gym this past Sunday and feeling pretty good.

    Hoping to keep up this schedule, but it gets harder to run as much around here in the winter when it gets soggy and the sun is going down so early. I'm thinking I'll probably drop a day of running and pick up a day of lifting during late fall/winter.
    So Russell...what do you love about music? To begin with, everything.

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    I've lost 14 pounds from my all-time historic high of 213 pounds in February.

    My gym is in my building which makes a big difference but the key, I've noticed, to shedding the pounds, has been running up the 28 flights when I'm done. Not so much "running" (that stops after 8 or 9 flights) as gasping, doubling over and nearly dying then staggering a few more steps. At least that's how it used to be, now I'm actually able to breathe and talk normally when I get to the top.
    Ute-ī sunt fīmī differtī

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  7. #7

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    What time do you work out? Two hours a day at the gym is impressive.

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    Quote Originally Posted by SCcoug View Post
    What time do you work out? Two hours a day at the gym is impressive.
    I am at the gym from 7:30-9:30 at night.
    "Nobody listens to Turtle."
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  9. #9

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    Quote Originally Posted by MarkGrace View Post
    \Anyway, checked in at 172 at the gym this past Sunday and feeling pretty good.
    That's impressive. That's pretty close to my pre-law-school weight. I always have intentions of getting back there but I can't ever find the motivation and/or time.

    When you run home from work do you just leave your clothes at the office and take them home the next day? How does that work?
    Prepare to put mustard on those words, for you will soon be consuming them, along with this slice of humble pie that comes direct from the oven of shame set at gas mark “egg on your face”! -- Moss

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    Grooveshark dick tease MarkGrace's Avatar
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    Quote Originally Posted by Donuthole View Post
    That's impressive. That's pretty close to my pre-law-school weight. I always have intentions of getting back there but I can't ever find the motivation and/or time.

    When you run home from work do you just leave your clothes at the office and take them home the next day? How does that work?
    I have a small backpack I shove them in and wear when I run.
    So Russell...what do you love about music? To begin with, everything.

  11. #11
    I ♥ gateway sex FN Phat's Avatar
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    Quote Originally Posted by Surfah View Post
    I am at the gym from 7:30-9:30 at night.
    How do you get out of the night time routine with the wifey and kids?
    I'm your huckleberry.


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    Quote Originally Posted by FN Phat View Post
    How do you get out of the night time routine with the wifey and kids?
    Gidget got tired of being married to a fatty. Plus with the girls all having their own rooms now they go down pretty easily.
    "Nobody listens to Turtle."
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    I ♥ gateway sex FN Phat's Avatar
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    Quote Originally Posted by Surfah View Post
    Gidget got tired of being married to a fatty. Plus with the girls all having their own rooms now they go down pretty easily.
    nice. Keep up the good work. I think this time around I am going to start lifting weights as well as run. I just find it hard to motivate and push myself when lifting alone in the garage. I am going to have to figure it out though, as it is my only option right now.
    I'm your huckleberry.


    "I love pulling the bone. Really though, what guy doesn't?" - CJF

  14. #14

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    Quote Originally Posted by FN Phat View Post
    nice. Keep up the good work. I think this time around I am going to start lifting weights as well as run. I just find it hard to motivate and push myself when lifting alone in the garage. I am going to have to figure it out though, as it is my only option right now.
    I lift alone. What motivates me is keeping track of my progress and trying to push through to new records.

  15. #15

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    I don't count calories but I avoid sugar, eat a good breakfast and try not to eat too many hamburgers. I do 45 minutes of exercise 6 days a week (lifting weights and/or running) early in the morning. I'm now 160 lbs of muscular and raw sexual energy, down from a lot more than that six months ago. PM me if you'd like pictures.

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    Board Bookworm happyone's Avatar
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    I don't count calories, but I do count carb exhanges try to keep to about 15 per day. If I don't write it down - it gets a little out of wach.

    I've got to get going again - I need to lose 20 lbs ............again
    currently 193, I want to get down to about 170

    work out - as most of you know I walk/jog every day - including Sundays. I jog 3-4 times a week for a total of between 10-15 miles and walk/jog a total of between 40-45 miles/week

    I may be small, but I'm slow.

    A veteran - whether active duty, retired, or national guard or reserve is someone who, at one point in his life, wrote a blank check made payable to, "The United States of America ", for an amount of "up to and including my life - it's an honor."

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    Quote Originally Posted by FN Phat View Post
    nice. Keep up the good work. I think this time around I am going to start lifting weights as well as run. I just find it hard to motivate and push myself when lifting alone in the garage. I am going to have to figure it out though, as it is my only option right now.
    Lifting alone is tough. It's hard to really push yourself and nearly impossible to work out too failure. Though you have that smith machine which helps. Working out with my two training partners is really motivating.
    "Nobody listens to Turtle."
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  18. #18

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    Quote Originally Posted by happyone View Post
    I don't count calories, but I do count carb exhanges try to keep to about 15 per day. If I don't write it down - it gets a little out of wach.

    I've got to get going again - I need to lose 20 lbs ............again
    currently 193, I want to get down to about 170

    work out - as most of you know I walk/jog every day - including Sundays. I jog 3-4 times a week for a total of between 10-15 miles and walk/jog a total of between 40-45 miles/week
    What do you mean carb exchanges?

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    Quote Originally Posted by jay santos View Post
    What do you mean carb exchanges?
    1 carp exhange/serving ~ 15 gms of carb. <5 don't count

    It comes from the American Diabetic Assoc diet (I'm type II)

    When I'm being good they break down something like this

    2-3 servings (exhanges) breakfast
    2-3 servings lunch
    1 serving afternoon snack
    3-4 servings diner
    1-2 good night snack

    I normally walk/jog in the afternoon - after the snack (normally a cup of milk or a can of V8)

    as noted about, one of my problems is if I don't write stuff down - I lose control of what is going into the gullet.
    another problem I have is that I don't like leafy green vegis.

    For the restof the diet I try to follow the food pyramid (or what ever it is called these days)

    If I do this my morning blood sugar is normally between 80-90. It hasn't been so good recently, so.............................
    Last edited by happyone; 08-28-2013 at 02:24 PM.

    I may be small, but I'm slow.

    A veteran - whether active duty, retired, or national guard or reserve is someone who, at one point in his life, wrote a blank check made payable to, "The United States of America ", for an amount of "up to and including my life - it's an honor."

  20. #20

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    Quote Originally Posted by happyone View Post
    1 carp exhange/serving ~ 15 gms of carb. <5 don't count

    It comes from the American Diabetic Assoc diet (I'm type II)

    When I'm being good they break down something like this

    2-3 servings (exhanges) breakfast
    2-3 servings lunch
    1 serving afternoon snack
    3-4 servings diner
    1-2 good night snack

    I normally walk/jog in the afternoon - after the snack (normally a cup of milk)

    as noted about, one of my problems is if I don't write stuff down - I lose control of what is going into the gullet.
    I counted carbs for quite a while. What I found is basically:

    to lose weight: eat really strict and feel a little hungry all the time
    to maintain: eat really strict and never feel hungry or eat some crap food and force myself to feel hungry sometimes
    gain: eat all i want all the time

    Genius, I know.

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    Huge Member BigPiney's Avatar
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    Quote Originally Posted by happyone View Post
    1 carp exhange/serving ~ 15 gms of carb. <5 don't count

    It comes from the American Diabetic Assoc diet (I'm type II)

    When I'm being good they break down something like this

    2-3 servings (exhanges) breakfast
    2-3 servings lunch
    1 serving afternoon snack
    3-4 servings diner
    1-2 good night snack

    I normally walk/jog in the afternoon - after the snack (normally a cup of milk or a can of V8)

    as noted about, one of my problems is if I don't write stuff down - I lose control of what is going into the gullet.
    another problem I have is that I don't like leafy green vegis.

    For the restof the diet I try to follow the food pyramid (or what ever it is called these days)
    I just read this book about sugar: http://www.amazon.com/Sugar-Nation-H.../dp/1401323448

    Dude was diagnosed as Type II and then essentially cut all carbs. He goes on and on and on about how carbs are bad. Hated the book but there were some interesting parts. Just wondering if you have read that and if he was crazy.

  22. #22

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    Quote Originally Posted by jay santos View Post
    I counted carbs for quite a while. What I found is basically:

    to lose weight: eat really strict and feel a little hungry all the time
    to maintain: eat really strict and never feel hungry or eat some crap food and force myself to feel hungry sometimes
    gain: eat all i want all the time

    Genius, I know.
    This is what I am starting this weekend. Keep it simple. I have never felt compelled to lose some weight, but I need to lose some big pounds. I developed a gift to look at the mirror and see my college body, when in reality I became a true fatty.

    I have been busy all summer, so I have been putting off the diet until some things wrap up at work tomorrow. I have been dreading this, but I am glad the time is finally here.

    I am going to consume 1000 calories less than I need to with a sedentary lifestyle. I bought a decent dumbbell set and bench.

    Day 1: Pecs and shoulders
    Day 2: Arms
    Day 3: Legs
    Day 4: Back
    Day 5: Day off if I make through the 1st 4 without a break.
    Repeat

    3 X's a week 6 miles jog walk and I am hoping to work until I can turn that into a nice 1 hour run.

    I am hoping to get my weight back where I want it in a few more months and then work it into a more healthy lifestyle. I just can't let the feeling of responsibility at work and family make me feel guilty for taking care of myself.

    I need to buy a better setup for my legs, but I just don't go to the gym, so it's a start.

  23. #23

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    Quote Originally Posted by Vic Vega View Post
    This is what I am starting this weekend. Keep it simple. I have never felt compelled to lose some weight, but I need to lose some big pounds. I developed a gift to look at the mirror and see my college body, when in reality I became a true fatty.

    I have been busy all summer, so I have been putting off the diet until some things wrap up at work tomorrow. I have been dreading this, but I am glad the time is finally here.

    I am going to consume 1000 calories less than I need to with a sedentary lifestyle. I bought a decent dumbbell set and bench.

    Day 1: Pecs and shoulders
    Day 2: Arms
    Day 3: Legs
    Day 4: Back
    Day 5: Day off if I make through the 1st 4 without a break.
    Repeat

    3 X's a week 6 miles jog walk and I am hoping to work until I can turn that into a nice 1 hour run.

    I am hoping to get my weight back where I want it in a few more months and then work it into a more healthy lifestyle. I just can't let the feeling of responsibility at work and family make me feel guilty for taking care of myself.

    I need to buy a better setup for my legs, but I just don't go to the gym, so it's a start.
    For legs with a dumbbell set you can still good a good workout. Possibilities: goblet squat, lunges, Bulgarian split squats, high step ups, plyometric squat jumps.

  24. #24

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    Quote Originally Posted by jay santos View Post
    For legs with a dumbbell set you can still good a good workout. Possibilities: goblet squat, lunges, Bulgarian split squats, high step ups, plyometric squat jumps.
    Thanks! I'm excited to add these to the leg day.

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    Quote Originally Posted by jay santos View Post
    I counted carbs for quite a while. What I found is basically:

    to lose weight: eat really strict and feel a little hungry all the time
    to maintain: eat really strict and never feel hungry or eat some crap food and force myself to feel hungry sometimes
    gain: eat all i want all the time

    Genius, I know.
    That about covers it

    I may be small, but I'm slow.

    A veteran - whether active duty, retired, or national guard or reserve is someone who, at one point in his life, wrote a blank check made payable to, "The United States of America ", for an amount of "up to and including my life - it's an honor."

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    Quote Originally Posted by BigPiney View Post
    I just read this book about sugar: http://www.amazon.com/Sugar-Nation-H.../dp/1401323448

    Dude was diagnosed as Type II and then essentially cut all carbs. He goes on and on and on about how carbs are bad. Hated the book but there were some interesting parts. Just wondering if you have read that and if he was crazy.
    I haven't, but I am suspecious of anyone who is an absolutist - I'll have to get it and thumb through it

    I may be small, but I'm slow.

    A veteran - whether active duty, retired, or national guard or reserve is someone who, at one point in his life, wrote a blank check made payable to, "The United States of America ", for an amount of "up to and including my life - it's an honor."

  27. #27

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    Quote Originally Posted by BigPiney View Post
    I just read this book about sugar: http://www.amazon.com/Sugar-Nation-H.../dp/1401323448

    Dude was diagnosed as Type II and then essentially cut all carbs. He goes on and on and on about how carbs are bad. Hated the book but there were some interesting parts. Just wondering if you have read that and if he was crazy.
    I referenced an interview I heard with him in the Sugar thread. Yes, I think he's a bit insane. Also, dishonest--he claims that he was exercising 3-4 hours a day, cutting calories, and still gaining weight, all while in grad school. I'm calling BS on that. The book sounded interesting though. Why did you hate it?

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    Quote Originally Posted by ERCougar View Post
    I referenced an interview I heard with him in the Sugar thread. Yes, I think he's a bit insane. Also, dishonest--he claims that he was exercising 3-4 hours a day, cutting calories, and still gaining weight, all while in grad school. I'm calling BS on that. The book sounded interesting though. Why did you hate it?

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    I don't know. I really got bored. I was glad it was a library book. There were parts and chapters where it just was the same thing over and over and the lack of supporting evidence, or what he considered to be supporting evidence was laughable at times. I imagine a lot of what he wrote was true and that we are fighting diabetes in the wrong way (by using drugs and not controlling carbs as much as we should), but for some reason the book annoyed me.

  29. #29
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    For diet, I try to loosely follow a paleo diet consisting mostly of lean meats, vegetables, and fruit. I do count my calories because I've found that it's too easy for me to snack and not even really think about it. If I record everything I eat, I'm much less likely to snack on unhealthy, great-tasting foods. It also makes me think more about whether I want to add the calories, fat, and sugar in that piece of cake. I've come to realize how important diet is. You can workout for an hour to an hour and a half and burn 1,000 calories, then ruin it all in five minutes when you go out to breakfast with your friends later that morning. It's so easy to undo all your hard work.

    I don't have to plan anything for my workouts. I show up and do the workout on the board. I keep track of everything I do, and it's really motivating seeing how far I've come. For example, when I started, I couldn't even budge 225 pounds. Now, I can deadlift that without a problem. Or this morning, I did a rope climb for the first time in my life. I think that whatever you do, both for dieting and exercise, if you stick with it, you'll improve, feel healthier, and feel better about yourself.
    Not that, sickos.

  30. #30

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    Quote Originally Posted by BigPiney View Post
    I don't know. I really got bored. I was glad it was a library book. There were parts and chapters where it just was the same thing over and over and the lack of supporting evidence, or what he considered to be supporting evidence was laughable at times. I imagine a lot of what he wrote was true and that we are fighting diabetes in the wrong way (by using drugs and not controlling carbs as much as we should), but for some reason the book annoyed me.
    Yeah, I remember him mentioning that about diabetes. The funny thing is, nothing he was saying was particularly new--the medical community has been on this for 20+ years--but he was acting like it was revolutionary stuff. Every doctor asks diabetics to cut carbs. They just don't want to. Every doctor is also concerned about insulin resistance, another of his revolutionary concepts.

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