Archive for November 2012

Stay Fit while Traveling: Tips for the Road Warrior (2-Day/Full-Body Workout Included!)

One of the toughest obstacles to maintaining a good health & fitness routine is TRAVEL, whether it’s for work or for pleasure, because it throws off your routine in terms of the foods you eat, workout facilities, workout schedule, and your body’s natural rhythm. Apropos to this topic, I’ve been on a business trip to South Korea for almost a week now, with another week or two left. From the get-go, I knew this was going to be a very grueling trip, with many all-night work sessions with business partners, multiple “compulsory”  drinking events, and having to eat out pretty much every meal (many readers can probably relate to this on their trips). So before this trip, I tried to plan out as many health-related issues as I could to minimize the damage that I’d inevitably cause my body. So I made a list of the top fitness priorities while being on the road. They are as follows:

1. Get sufficient protein and vitamins.

It’s very difficult to get sufficient protein intake (at least 1 gram of protein per pound of body weight) when I’m on the road, so I went shopping on Black Friday for a bunch of protein bars, a bottle of multi-vitamins, and a ton of meal replacement powder (Myoplex) for when I’m on the road. This way, no matter what circumstance I encounter, I’d be ready. Below is a picture of some of the protein and vitamins that I brought on this trip.

IMG_0732

This small preparation of protein in my luggage has gone a long way for me. In the morning, I drink a packet of Myoplex (meal replacement), which gives me 290 calories with 42 grams of protein (more than 20% of my daily protein requirement). My caloric and protein intake during the day is very sporadic and hard to predict, so this little piece of certainty goes a long way. Also, the protein bars (e.g. Atkins Bar, Zone Bar) have been extremely handy, as I’m locked in an office for much of the day, without time to go out and get the right kind of foods with high-quality protein. So I just pull one of these bars out and munch whenever a craving hits me, or when I feel I’m going too long without protein.

I brought enough protein bars to have up to 3 each day (3 x 19 grams = 57 grams of total protein), which was a wise decision. Noticeably missing from this trip is Whey protein – I had to drop this from my inventory because I didn’t have space to lug around a 5 pound tub of this stuff… yes, I could carry a smaller amount in a different container, but it wasn’t worth the hassle and extra luggage, given that I was already bringing meal replacement powder (I’m a guy, so I pack pretty light and don’t exactly travel “J-Lo style”, with an entourage and 35 suitcases, you know what I mean?).

2. Research the foods you might eat ahead of time (for nutritional analysis) and practice Portion Control when eating.

Don’t you hate getting sprung with uncertain foods that contain uncertain ingredients and calories, especially when you’re traveling overseas and you’re not as familiar with the foods of the other culture? That’s why I did my research in advance to see what the most likely foods I’d eat would be. I went online ahead of time and researched the nutritional content of some of the foods I would likely eat on the trip (Google is a powerful tool!). This helped give me a grasp of how much I would need to apply portion control to the foods I ate, based on my daily caloric budget.  If I encounter any foods that I don’t recognize, I try not to eat more than the amount that fits on my hand, until I learn more about the nutritional value. Below is a sampling of some of the foods I’ve eaten with business partners and friends on this trip, while practicing portion control:

Food Everywhere - 1
As I’ve said consistently throughout my blog, no matter what kind of diet you’re on (whether you’re trying to lose or gain weight), it doesn’t matter what types of foods you eat, as long as you (1) stay within your caloric budget and (2) get ample protein to fuel muscular repair and growth. Portion control comes in handy to help you stay within your caloric budget, and the protein bars and meal replacement powder have come in very handy in providing ample protein, given the uncertain dietary environment of this trip.

3. Adapt your workout to your environment (“Ghetto’s Gym”)

Remember that scene in Rocky 4, where Rocky goes to Russia and uses his natural surroundings to improvise workouts because he was given really crappy equipment and facilities (I especially love how he shoulder presses the carriage… what a beast!)? Well, sometimes you have to get creative because the workout facilities you encounter are inferior to the ones you are used to.

Rocky Scenes - 1

My business and pleasure trips have taken me to some remote places, including Afghanistan, Tajikistan, Philippines, Indonesia, Thailand, etc. If you want to stay fit on trips to such places, you have to adapt and do what I call Ghetto’s Gym… this is where you improvise exercises based on the existing fitness equipment or do a ton of body-weight intensive exercises like push ups, burpees, bear crawls, inverted wall shoulder presses (upside down), pull ups, and situps. For example, on my trip last year to El Nido, a remote nature reserve in the Philippines, I performed a lot of wide-grip pull ups, behind-the-neck pull-ups, and bicep pull-ups while hanging off the side of the boats where I spent a lot of my time on during scuba diving and touring excursions… I just did them until I couldn’t do any more, then I’d force myself to do a few more partial reps :)

Ghetto's Gym - 1

Fortunately on this trip to Korea, the gym close by is of acceptable quality (better than most hotel gyms). I just pay ~$10 each time I work out, which is fine.

IMG_0799

Now, given the intense schedule on this trip, I condensed my workout to train my entire body in 2 sessions, with each session lasting about 35 minutes (I took the pic above after my first workout session in Seoul). I do these workouts every other day. Of course, this is not ideal to get maximum results, as I’m not training frequently enough or giving each body part enough attention, but it suffices for a super-busy business trip. I’ve outlined the workout regimen I’ve been using on this trip to Seoul below. Let me know what you think!

Busy Traveler’s 2-Day, Full-Body Training Workout: (each session is ~35 minutes)

Day 1: Work your Chest, Triceps, Biceps, Abs (~36 minutes)

  • Super-set #1:
    • Incline Bench Press (warm-up set): 15 reps. Don’t go to failure. Use moderately light weights and focus on pumping blood into your chest (I use 135 pounds)
    • Barbell Biceps Curl (warm-up set): 15 reps. Don’t go to failure.  Use moderately light weights and focus on pumping blood into your biceps (I use about ~70 pounds).
    • Rest: 60 seconds.
  • Super-set #2: 
    • Incline Bench Press (intermediate warm-up set): 10 reps. Don’t go to failure. Use moderate weights and focus on pumping blood into your chest while getting used to heavier weights (I use 225 pounds)
    • Barbell Biceps Curl (intermediate warm-up set): 10 reps. Don’t go to failure.  Use modestly light weights and focus on pumping blood into your biceps (I use about ~90 pounds).
    • Rest: 90 seconds.
  • Super-set #3: 
    • Incline Bench Press: Target 6 reps and go to failure. Use heavy weights and focus on squeezing your chest at the top (I use 285 pounds).
    • Barbell Biceps Curl: Target 6 reps and go to failure.  Use heavy weights and focus on squeezing your biceps at the top (I use 145 pounds).
    • Rest: 90 seconds.
  • Super-set #4: 
    • Incline Bench Press: Target 8 reps and go to failure. Use heavy weights and focus on squeezing your chest at the top (I use 235 pounds).
    • Barbell Biceps Curl: Target 8 reps and go to failure.  Use heavy weights and focus on squeezing your biceps at the top (I use 125 pounds).
    • Rest: 90 seconds.
  • Super-set #5: 
    • Dumbbell Flys: Target 6 reps and go to failure. Use heavy weights and focus on squeezing your chest at the top.
    • Hammer Curl: Target 6 reps and go to failure.  Use heavy weights and focus on squeezing your biceps at the top.
    • Rest: 90 seconds.
  • Super-set #6: 
    • Dumbbell Flys: Target 8 reps and go to failure. Use heavy weights and focus on squeezing your chest at the top.
    • Hammer Curl: Target 8 reps and go to failure.  Use heavy weights and focus on squeezing your biceps at the top.
    • Rest: 90 seconds.
  • Super-set #7:
    • Dumbbell Flys: Target 12 reps and go to failure. Use heavy weights and focus on squeezing your chest at the top.
    • Hammer Curl: Target 12 reps and go to failure. Use heavy weights and focus on squeezing your biceps at the top.
    • Rest: 90 seconds.
  • Tri-set #8:
    • Lying Triceps Extension (warm-up): 15 reps. Don’t go to failure. Use moderately light weights and focus on pumping blood into your triceps.
    • Lying Knee-up Crunches: 30 seconds.
    • Plank: 30 seconds.
    • Rest: 90 seconds
  • Tri-set #9:
    • Lying Triceps Extension: Target 8 reps and go to failure. Use heavy weights.
    • Lying Knee-up Crunches: 30 seconds.
    • Plank: 30 seconds.
    • Rest: 120 seconds
  • Tri-set #10:
    • Lying Triceps Extension: Target 10 reps and go to failure. Use heavy weights.
    • Lying Knee-up Crunches: 30 seconds.
    • Plank: 30 seconds.
    • Rest: 120 seconds
  • Tri-set #11:
    • Cable Triceps Pushdown: Target 6 reps and go to failure. Use heavy weights.
    • Seated Leg Raises: 30 seconds.
    • Plank: 30 seconds.
    • Rest: 120 seconds
  • Tri-set #12:
    • Cable Triceps Pushdown: Target 8 reps and go to failure. Use heavy weights.
    • Seated Leg Raises: 30 seconds.
    • Plank: 30 seconds.
    • Rest: 120 seconds
  • Tri-set #13:
    • Cable Triceps Pushdown: Target 10 reps and go to failure. Use heavy weights.
    • Seated Leg Raises: 30 seconds.
    • Plank: 30 seconds.

Day 2: Work your Shoulders, Back, Legs (~37 minutes)

  • Super-set #1:
    • Barbell Squat (warm-up set): 15 reps. Don’t go to failure. Use moderately light weights and focus on pumping blood into your quads.
    • Barbell Stiff Leg Deadlift (warm-up set): 15 reps. Don’t go to failure.  Use moderately light weights and focus on pumping blood into your hamstrings.
    • Rest: 90 seconds.
  • Super-set #2
    • Barbell Squat (intermediate warm-up set): 10 reps. Don’t go to failure. Use moderate weights and focus on pumping blood into your quads.
    • Barbell Stiff Leg Deadlift (intermediate warm-up set): 10 reps. Don’t go to failure.  Use moderate weights and focus on pumping blood into your hamstrings .
    • Rest: 120 seconds.
  • Super-set #3
    • Barbell Squat: Target 6 reps and go to failure. Use heavy weights.
    • Barbell Stiff Leg Deadlift (intermediate warm-up set): Target 6 reps and go to failure. Use heavy weights.
    • Rest: 150 seconds.
  • Super-set #4
    • Barbell Squat: Target 8 reps and go to failure. Use heavy weights.
    • Barbell Stiff Leg Deadlift (intermediate warm-up set): Target 8 reps and go to failure. Use heavy weights.
    • Rest: 150 seconds.
  • Super-set #5
    • Hang Clean Push Press (warm-up set): 15 reps. Don’t go to failure. Use moderately light weights.
    • Barbell Upright Row (warm-up set): 15 reps. Don’t go to failure. Use moderately light weights.
    • Rest: 120 seconds.
  • Super-set #6
    • Hang Clean Push Press (intermediate warm-up set): 10 reps. Don’t go to failure. Use moderate weights.
    • Barbell Upright Row (intermediate warm-up set): 10 reps. Don’t go to failure. Use moderate weights.
    • Rest: 120 seconds.
  • Super-set #7
    • Hang Clean Push Press: Target 6 reps and go to failure. Use heavy weights.
    • Barbell Upright Row: Target 6 reps and go to failure. Use heavy weights.
    • Rest: 120 seconds.
  • Super-set #8
    • Hang Clean Push Press: Target 8 reps and go to failure. Use heavy weights.
    • Barbell Upright Row: Target 8 reps and go to failure. Use heavy weights.
    • Rest: 120 seconds.
  • Super-set #9
    • Barbell Bent Over Row: Target 8 reps and go to failure. Use heavy weights.
    • Dumbbell Side Raises: Target 8 reps and go to failure. Use heavy weights.
    • Rest: 120 seconds.
  • Super-set #10
    • Barbell Bent Over Row: Target 10 reps and go to failure. Use heavy weights.
    • Dumbbell Side Raises: Target 10 reps and go to failure. Use heavy weights.
    • Rest: 120 seconds.
  • Super-set #11
    • Barbell Bent Over Row: Target 10 reps and go to failure. Use heavy weights.
    • Dumbbell Side Raises: Target 10 reps and go to failure. Use heavy weights.
    • Rest: 120 seconds.
  • Set #12
    • Machine Calf Raise: Target 8 reps and go to failure. Use heavy weights.
    • Rest: 60 seconds.
  • Set #13
    • Machine Calf Raise: Target 12 reps and go to failure. Use heavy weights.
    • Rest: 60 seconds.
  • Set #14
    • Machine Calf Raise: Target 12 reps and go to failure. Use heavy weights.

Every Dieter needs a “Super Food” to fall back on: Introducing my Turkey Chili!

-

Anyone who’s ever dieted knows how difficult it is to lose weight while getting toned and cut up. And apropos to this Thanksgiving ‘s “Caloric Armageddon” season, I want to share one of my “secret” Super Foods with you, which has helped me tremendously in my own diet, in terms of losing down to under 4% body fat. And this is where I’d like to give a major shout-out to my good friend, Sandra Chan, who gave me the recipe to this simple yet wonderful dish (God bless your soul, Sandra… you’re like an amateur Bobby Flay, seriously!).

So what makes something a Super Food? Well, when you’re dieting and working out, you need to find foods that offer four things: Foods that (1) are Tasty to allow you to stick with the diet for an extended time; (2) are LOW in Calorie while being HIGH in Nutritional Value; (3) Suppress your hunger and keep you full longer; and (4) are High in Protein to fuel your recovery & muscle development while keeping you under your caloric budget.

But it’s SO DIFFICULT to find foods that fit all of these criteria. Foods that generally taste good are high in calories and/or low in nutritional value, and foods that are good for you and low in calorie either don’t have enough protein or taste like a sweaty sock. Well, guess what? This Turkey Chili recipe is one of the single best meals that I know which checks off everything on the list above. Practically speaking, this Turkey Chili has worked wonders for me… as you know, hunger is one of the most difficult feelings to control. And for me, my biggest hunger attacks come late in the evening, as I crank away with work until the wee hours of the morning (usually 3~4 AM)… at these times, I feel like I could devour the entire meat section at Lucky’s, and I begin scouring my kitchen for food to annihilate. But when I eat a cup (or 2 cups if I’m incredibly hungry) of this Turkey chili, the cravings disappear, and I’m my normal “Dr. Jekyll” self again (as opposed to Mr. Hyde), at least for a few more hours :) Scientifically, it turns out that the high fiber, high protein, and high cholecystokinin content in this dish helps to suppress hunger and appetite, keep your insulin levels at even keel, and ultimately keep you on track to lose fat.

Turkey Chili Recipe

So without further ado, here is the recipe for my favorite Turkey Chili. And Gentlemen! This dish is so easy to make, even culinary-challenged guys like us can make this dish with our eyes closed. For the most part, you throw a bunch of ingredients into a pot and heat it up. Here’s what you need:

Ingredients:

  • 99% lean ground Turkey: 32 ounces (2 pounds), raw.
  • 1 Can of Diced Tomatoes: 3.5 cups.
  • 1 Can of Pinto Beans in Chili Sauce: 1.75 cups.
  • 1 Can of Black Beans: 1.5 cups.
  • 1 Can of Garbanzo Beans: 1.75 cups.
  • 1 Can of Dark Red Kidney Beans: 1.75 cups.
  • 1 Can of Whole Kernel Corn: 1.75 cups.
  • Chili Powder: 2 tablespoons.
  • “Better than Buillon” Chicken Base: 2 tablespoons(3.5 cups of chicken stock can be used as an alternative).
  • Water: 3.5 cups (if you use chicken stock instead of “Better than Buillon”, do not add water).
  • Optional ingredients: you can put in diced onions, garlic, and other vegetables in for more flavor.

Step 1: Cook the lean, ground Turkey lightly (I like it medium rare). Put the contents into the pot.

Step 2: Add the rest of the ingredients into the pot. Drain the juice of the Black Beans, Garbanzo Beans, Dark Red Kidney Beans, and Whole Kernel Corn before putting them into the pot.

Step 3: Heat up the contents on a stove and serve! FYI, I love to put Tabasco sauce in mine, as it gives it a nice, spicy kick, and it tastes oh, so good!

This makes a large pot full of Turkey Chili – about 19~20 cups (~20 servings). But the truly amazing thing is that not only is this delicious, nutritionally dense, very filling, and high in protein, but this entire pot contains less than 3,000 calories! This is awesome, considering it’s enough food for several days to a week’s worth of moderate eating for most people (in conjunction with other foods).

Nutrition Information

I calculated the nutrition information based on the ingredients, divided by the servings: each 1 cup serving (~8 oz, or about 2 scoops of a regular home ladle) contains the following nutrition:

  • Calories: 155 kcal
  • Protein: 16 grams (~40% of calories)
  • Carbohydrate: 19 grams (~50% of calories)
  • Fat: 1.8 grams (~10% of calories)

Frankly, if I wanted to, I could probably do an entire diet program off of this one food alone! Normally, it takes ridiculous discipline for me to diet at 2,000 calories per day (I usually go higher at around 2,600), but with this dish, I could technically do it AND get enough protein intake for the day (at least 175+ grams of protein, with 200 + grams being my ideal goal) while staying full and satiated.

Try this out at home. This is a secret weapon of mine that has helped my diet. When you try it and it works, don’t thank me, you can thank my friend Sandra  :) Enjoy your Thanksgiving, and until next time, stay healthy and motivated!

Say NO to Chicken Legs: Why it’s Vital to Work Your Legs (40-minute full leg workout included)

(Pic: Demonstration of Dumbbell Stiff Leg Deadlifts)

Legs… they’re the largest muscle group in your body and are vital for so many of your daily activities, from walking, running, jumping, playing with your kids, playing sports, etc. And yet they are the most neglected body part when it comes to working out. I know you’ve heard people ask, “how much do you bench?” But have you ever heard anyone ask, “how much do you squat?” Probably not, unless you’re talking specifically about squats. This shows how non prioritized leg workouts are in our society. It’s kind of funny to see the wide gamut of excuses that people employ for why they don’t work their legs. I’ve heard so many, ranging from “My legs are big already” to “I run for my legs” to “I don’t do legs because I won’t be quick and flexible.” Well let me pull out my B.S. translator… hmmm let’s see… it says these excuses are often used by people who are usually lazy or unmotivated to work legs because it takes so much effort… it also says that sometimes these excuses are used legitimately by people who really don’t know any better.

It’s important to realize that you can work your legs to accomplish many different goals, just like you can for your other muscles. If you want, you can train to get your legs big, muscular, and strong (e.g. power lifters, strength athletes). On the other hand, instead of focusing on getting super thick legs, you can work them to be functionally strong, quick, and flexible, like what sprinters and professional athletes who play football, soccer, basketball, etc. do. Actually, I’m one of those people whose goal for legs is not to necessarily become “Quadzilla” but to build functional strength, agility, and quickness for sports – naturally, these workouts come with size gains, which is great, but again, this is a somewhat secondary for me to athletic performance. And I accomplish this goal by combining hard leg workouts in the gym with actual game play (e.g. soccer, basketball) and plyometrics. The only challenge that I carefully manage is to plan my workouts and sporting activities so that I have plenty of time to recover from each activity and give my full attention to the next. For example, as I’ve gotten older, I definitely need at least 48 hours to recover from a soccer or basketball game, and I need even more days to recover from a hard leg workout. So what I do is play indoor soccer on Tuesday nights with my team, work my legs with weights on Thursdays, then play basketball on Sunday evenings. This allows me to recover from each activity to concentrate fully on the next. Now, you may ask the question whether intense, heavy leg workouts have hampered my speed and agility? Not at all, in fact, they have helped me become faster and more powerful. Frankly, I love the look on a defender’s face after I burn the crap out of him all night to score a hat-trick or drive around him all day for easy layups… they simply don’t expect a “beefy” guy to be faster and quicker than them. But hey, look at NFL running backs… they are some of the fastest, most powerful, and most agile people around, and those guys do serious squats, deadlifts, and legs in general, so obviously, these workouts help performance. The point I want to make is that having different goals for your leg development is totally acceptable – what’s not acceptable is not training them because you’re lazy, it takes too much effort, or you have some erroneous notion of intense leg workouts.

Below, I’ve summarized the primary reasons why, in my opinion, legs are the most critical body parts to work out in your entire body:

  1. Releases more natural, anabolic hormones in your body than other exercises. Research shows that working legs releases more growth hormone and testosterone naturally in the body versus other exercises. As such, working your legs benefit your other body parts because of the increase in these natural bodily hormones. Ladies, there’s no need to worry, as increased natural testosterone will help your workouts but won’t make you more masculine, I promise :)
  2. Burns the most calories and fat. Your legs are the largest muscle group in your body. As such, working your legs burns the highest amount of calories and fat. This is fantastic, especially if you are looking to get more toned or trying to lose weight/fat.
  3. Fundamental for all sports, athletics, and day-to-day activities. Can you think of many physical, day-to-day activities or sports that don’t involve your legs? Whether you’re carrying luggage, cleaning out your garage, running, jumping, or playing sports, your legs are essential for success. As such, you will see your athleticism improve as you continue to develop your legs.
  4. Achieve large strength and muscle gains EVERYWHERE on your body. The cool thing about working out your legs is that these exercises benefit many other parts of your body. For example, doing squats and deadlifts will not only strengthen your legs and butt, but they also strengthen your lower back, core, and upper body muscles (yes, it’s true!). If you have never done weighted leg exercises before, I promise you that you will see huge increases, not only in legs, but also in other areas when you start working your legs. It’s actually quite amazing.
  5. Symmetry (e.g. NO CHICKEN LEGS!). Finally, you don’t want to be the person that people laugh about at the gym… you know, the one people say should be walking on their hands as opposed to their legs? You want to make sure you have a good balance in your body, even for the sake of aesthetics alone!
  6. It gives you a sexy looking butt! Seriously, it does! Many of you will now work your legs, just because of this, right? Oh well, whatever gets you to do it!

My 40-minute Leg Workout

I’ll finish off this segment by sharing a 40-minute leg workout that I use quite frequently. Again, I change my workout around quite a bit, but when I’m pressed on time, this one works like magic. It’s optimized to build general strength and power in your legs. Now, here’s a few things to remember when you’re working your legs:

  • Stretch and warm up your body well, especially your legs, knee joints & ligaments, and lower back. Leg workouts put tremendous strain on these body parts.
  • Use strict form and be particularly careful with your knees and lower back. These are very critical areas of your body, and injury to them can cause serious disruption to your life, work, and athletics. As such, it’s especially important to use strict form and focus on safety.
  • When you do Squats, do not go lower than “90 degrees” unless you are using much lighter weights. There is a bit of tradeoff between incremental growth by breaking 90 degrees (where your butt is almost touching the ground) versus the risk of serious knee injury – in my opinion, the very slight gain from going down all the way until your butt nearly touches the ground is not worth the dramatic increase in potential injury. I know many people who’ve sustained serious injuries from going down too deep in their squats, and they are never the same afterwards. As such, I espouse going down deep, but only until your thighs are parallel or close to parallel to the ground – I don’t recommend you go down any lower than that, unless you are on a very specific program and you are using much lighter weights.

1. Squats: 5 total sets. Go down until your thighs are parallel or close to parallel to the ground. Don’t go lower than that because the risk of injury outweighs any potential benefit. Also, keep a natural arch in your back and look up 45 degrees in the air while doing your sets, as this helps you keep the natural arch in your back. NEVER round your back, as this is a one-way ticket to injury.

  • Warm-up Set 1 (very light weights): 15 reps @ ~30% of 1RM(1-rep max). I use 135 lbs.
    • Rest: 90 seconds afterwards.
  • Warm-up Set 2 (light weights): 10 reps @ ~50% of 1RM. I use 225~275 pounds.
    • Rest: 90 seconds afterwards.
  • Heavy Set 3: 5 reps @ ~85-90% of 1RM. Go to failure. I use 385~405 lbs.
    • Rest: 2 ½ minutes afterwards.
  • Heavy Set 4: 5 reps @ 85-90% of 1RM. Go to failure. I use 385~405 lbs.
    • Rest: 2 ½ minutes afterwards.
  • Burnout Set 5: 10~15+ reps @ ~65% 1RM. Go to failure within this range. I use 275~315 lbs.
    • Rest: 2 ½ minutes afterwards. Go to your next workout station.

2. Leg Extensions: 3 total sets. Squeeze your quad muscles up at top and pause momentarily. Focus on getting a great contraction and pump.

  • Intermediate Warm-up Set 1: 15 reps. Don’t go to failure but focus on feeling the pump and the contraction.
    • Rest: 90 seconds afterwards.
  • Heavy Set 2: 6~10 reps. Go heavier. You should fail on your 8th ~ 10threp.
    • Rest: 90 seconds afterwards.
  • Burnout Set 3: 10~15 reps to failure. Drop the weights to somewhere between your warm-up set and your heavy set. Target going to failure around the 10th ~ 15th rep.
    • Rest: 2 minutes afterwards. Go to your next workout station.

3. Stiff Leg Deadlifts: 4 total sets. Be careful of your lower back on this exercise. Keep a slight arch in your back at all times. Do NOT round your back. Be sure to keep the bar in contact with your legs while doing this exercise (e.g. slide the bar down your thighs and shins), which helps keep tension on your hamstrings and glutes, which is the objective of this exercise.

  • Warm-up Set 1 (very light weights): 15 reps @ ~30% of 1RM(1-rep max). I use 135 lbs.
    • Rest: 90 seconds afterwards.
  • Warm-up Set 2 (light weights): 10 reps @ ~50% of 1RM. I use 225 pounds.
    • Rest: 90 seconds afterwards.
  • Heavy Set 3: 5 reps @ ~85-90% of 1RM. Go to failure. I use 315~335 lbs.
    • Rest: 2 ½ minutes afterwards.
  • Burnout Set 4: 10~15+ reps @ ~65% 1RM. Go to failure within this range. I use ~235 lbs.
    • Rest: 2 ½ minutes afterwards. Go to your next workout station.

4. Leg Curls: 3 total sets. Squeeze your hamstrings at the top and pause momentarily. Focus on getting a great contraction and pump.

  • Intermediate Warm-up Set 1: 15 reps. Don’t go to failure but focus on feeling the pump and the contraction.
    • Rest: 90 seconds afterwards.
  • Heavy Set 2: 6~10 reps. Go heavier. You should fail on your 6th ~ 10threp.
    • Rest: 90 seconds afterwards.
  • Burnout Set 3: 10~15 reps to failure. Drop the weights to somewhere between your warm-up set and your heavy set. Target going to failure around the 10th ~ 15th rep.
    • Rest: 2 minutes afterwards. Go to your next workout station.

5. Calf Raises3 total sets to failure. Go all the way down to stretch your calves, then go up and hold at the top of the movement. Don’t just go through the motion, exhaust your muscles.

  • Set 1:Perform 10 reps to failure. Select weights where you fail around ~10 reps.
    • Rest: 60 seconds afterwards.
  • Set 2: Perform 10 reps to failure. Select weights where you fail around ~10 reps.
    • Rest: 60 seconds afterwards.
  • Burnout Set 3: Perform 15~20 reps to failure. Select weights where you fail around 15~20 reps.

Let me know what you think about this workout. And remember… don’t neglect your legs because they’re the most important muscles in your body to work out!

The “10 Commandments” of Workout Safety and Gym Etiquette.

Over the years of working out, I’ve seen some truly thoughtless & dangerous activities unfold in the gym. These events bugged me so much that I’ve been waiting to write about safety tips, gym etiquette, and how NOT to be an idiot and get yourself hurt or killed. So here are the “10 Commandments” to keep yourself and others in the gym safe and happy because it’s clear that not everyone knows them.

Rule #1: Use Weights that You can Properly Handle.

The picture above is from an actual guy that comes into my gym… I won’t release his name to protect the guilty. I mean, just look at this nonsense… dude, SERIOUSLY??? He has 16 plates (45 pounds each) stacked on the Smith Machine bench press, which comes to like 765 pounds including the weight of the machine… if he was truly this strong, I would bow down to the guy, but the problem is that I estimate he is only doing ~250 pounds of it himself, while his 3 spotters are doing the remaining 500+ pounds (1 guy in the middle + 2 on the sides). I mean, this is not a peeing contest… if you want to develop your chest or any other body part, you should use heavy weights, but WEIGHTS THAT YOU CAN HANDLE PROPERLY! This guy is asking to be seriously injured or killed, AND he is not building his muscles because his spotters are doing all the work. He needs to lower the weights down to say, 250 pounds, and either do it himself or ALMOST do it himself with a spotter. This is just plain STUPID. FYI, I’ve had the serious displeasure of spotting him on one occasion, and I had a sore lower back for several days afterwards because this guy insisted on doing like 15 reps too, which made his spotters really work their lower backs intensely (and it wasn’t even my back workout day). By the way, this guy above BROKE the only Smith Machine at one of my gyms in the area by doing this nonsense, so he’s on my craplist.

Rule #2: Use Good Form before You Go Heavy.

Using good form not only helps you to maximize your gains, but it helps prevent serious injuries. Always learn and practice proper form before trying to go too heavy.

Rule #3: Be Alert and Aware in the Gym.

Lifting weights is usually safe, but not if you’re not paying attention or unaware of your surroundings. I know of a guy who needed to surgically re-attach one of his fingers because someone had rolled a dumbbell close to his bench while he was doing dumbbell flys, and when he finished his set and put the weights down beside him, he caught his fingers between the dumbbells. Always be aware of what’s going on around you, so that you don’t get hurt, and just as importantly, don’t hurt others. Watch the video below. Be careful of morons like this, and definitely DON’T BE THAT MORON.

Rule #4: Re-rack your weights!

This is a common-sense rule related to cleaning up after yourself and being considerate to others. When you are done with an equipment, strip it down and rack it where it’s supposed to go. Leaving lots of weights on equipment is very rude, as it’s difficult for people, especially women, to use the weights after you’re done. Leaving your workout area looking like a grenade exploded at a quarry or a metal fabrication shop is NOT acceptable either. Would you like to work out in an environment like the one below? The answer is no, and neither would I.

Rule #5: Let others “Work In” with You.

Nobody likes or appreciates a “Gym Hog.” You don’t own the machines, and others need to get their workouts too. As such, be good about letting others work in on “your” machine while you are resting. I’ve known quite a few people who annoyingly monopolize a piece of equipment for 15+ minutes while resting for 3+ minutes at a time… and they give you the death stare when you ask to work in. This is extremely rude and is usually done by newbies who just don’t know the rules and very selfish people who don’t care about the rules. When you see this behavior, go tell the club manager, and the manager should lay down the law.

Rule #6: Towel Down Your Equipment After Use!

It’s never cool or sanitary to be slipping and sliding all over a piece of equipment that someone else just used. Be courteous and sanitary by bringing a towel to wipe down whatever equipment you used. If you don’t have a towel, use your shirt to wipe it off.

Rule #7: Manage Your Personal Hygiene!

I don’t need to explain this one. We all know the guy that leaves his scent all over the gym and the equipment. I remember my brother and I used to call this one super-stinky yet flirtatious dude in the gym “Pepe Le Pew” (the romantic French skunk on Looney Tunes) because he stunk up the entire gym and made me want to vomit with his aroma. Don’t be him. Take showers, use deodorant if you must, and bring a towel to wipe off your scent after use.

Rule #8: Don’t Loiter ON or AROUND Equipment.

It’s okay to chat with people, but be courteous to others and do your chatting away from the equipment. Getting on a long cell phone conversation while hogging up the bench press or treadmill during peak hours can result in death stares from other members. Also, it’s fine to flirt and get your mack on if you want, but let others use the equipment while you practice your pick-up lines.

Rule #9: Listen to Your Body.

Your body is really good about “talking” to you, and you need to get better at listening. Sometimes your body tells you that you should stop working out for the day because your muscles, ligaments, or organs are straining, and injury is imminent. Other times, your body requires you to take an extended time off from working out because you’ve “over-trained” for an extended period of time, and you’re better off resting for 1~2 weeks. Of course, the challenge here is to discern whether you really need to stop working out, or whether you’re just being lazy and inventing excuses to go home to ESPN and glazed donuts.

I’ll give you a personal example. When I was in my mid-20’s (a long time ago), I didn’t listen to my body very often… One day, I was bench pressing, and my body felt strange. Throughout several light warm-up sets, my muscles felt super tight and felt like they were being over-stretched. I considered stopping my workout, but I thought that I’d be a “man” about it and work through the weird discomfort. So I decided to use 405 pounds (my 1-rep max bench press at the time) and do super heavy negative reps, which is where you take the barbell and let the weight down onto your chest very slowly over 10 seconds while struggling against the weight the whole way. I also had a random, novice guy at the gym spotting me because I thought it would be simple, just like most other days. But on my way down, I felt the muscle fibers in my pecs separate, and I sustained micro-tears. In addition, the guy spotting me was not very strong, so I had to pick the weight back up and rack it mostly on my own with a damaged pec, which made the injury worse. Overall, this injury set me back for months. In contrast, I’m much older and a little bit wiser today, so I’m very sensitive about what my body tells me. For example, last week, I felt a pinch in my rotator cuff while trying to bench press… I immediately recognized the signs of imminent injury, and I decided to take some time off from working out, especially since I had been working out so hard for the last 4~5 months. Actually, yesterday was my first full day back to training, since taking a break 1.5 weeks ago.

Rule #10: Be Courteous and Friendly!

Open the door for other members, provide a spot for others, smile at people, let others work in, help ladies rack their weights (if they ask you), etc… these are all common sense rules, right? Please follow them, as it makes the gym a much more pleasant experience for everyone and allows you to make friends.

Following these 10 rules will help keep you safe, give you the results you are seeking, and continue to let your gym experiences be positive. Ping me if you any funny or ridiculous stories of people violating these 10 commandments above!

Applying Portion Control: Grubbing Down without Going Down in Flames

-

“Ain’t no party like a D-Fong Party”… seriously, my good friend David Fong always has the best food at his parties, hands down. He also happens to own a Sonoma Chicken in Almaden Valley, San Jose, which is perfect because he loves food, wines, and spirits, and he’s very generous about sharing. So generous, in fact, that you have to be careful when you’re eating or drinking with him because your calorie meter can literally spin like a Vegas slot machine. Yesterday, he had a birthday event for one of his kids… and here’s a sampling of the food and multiple different kinds of wines and beers that were served in near-limitless fashion:

The menu included a full rotisserie pig (crispy skin), Korean Kalbi beef spareribs, baked salmon, chicken curry, shrimp & veggie stew, egg rolls w/ sweet chili sauce, stuffed mushrooms, mac & cheese, rice, salad, bread rolls, a wide assortment of fruits (melons, mangoes, strawberries, grapes, etc.), chocolate mousse with gummi bear toppings, jelly pudding cake, regular birthday cake, and a wide assortment of drinks, juices, beers, and various red/white wines.

When I look at this, I first get really hungry, then my brain begins to calculate the most efficient strategy to enjoy the food without busting my caloric budget for the whole week in one sitting :) In general, I try not to let any meal be more than 40% of my daily caloric budget. For example, if I’m on a 2,500 daily calorie budget, I try not to let any meal account for more than 1,000 calories. Now, this is REALLY HARD at certain events, especially at a D-Fong event… I’m sure everyone reading this can relate. When you’re at events like this, unless you have really strict discipline, you will likely exceed your caloric budget for the meal, which just means that you will need to adjust the rest of your meals for the day to compensate (in some cases, you may have to adjust your meals for future days as well).

Basically, there are just a few important guidelines to follow when eating at a “take-no-prisoners” buffet like this:

  1. The most important thing is PORTION CONTROL!!! When there are so many options and so much variety of foods, it’s easy to over-do it… by the time you get through the buffet line, your plate is literally overflowing with food. Instead, the right strategy is to take just a little portion of each item that you want. In fact, just take ONE OR TWO small pieces from everything you like. Even when you take just a little bit of each item, I guarantee that your plate will be pretty packed by the end of the line. If by chance you are short on food, you can always go back for more, so take it easy on the portions and go more for variety. Portion control is also particularly applicable to a couple of culprits that usually contribute to taking in too many calories at these types of events:
    • Alcohol. Alcohol is deceptively high in calories, especially when you drink it in large quantities at social events. This is my weakness too. Especially when David comes around and practically pours the wine or liquor down your throat (God bless you, bro)… what I did today was to resist the temptation to drink any beer before the meal, although a bottle of Fat Tire was really seducing me and calling my name… instead, I had some white wine with my meal to enjoy. This way, I didn’t go overboard on my drinking.
    • Cakes, pastries, ice cream, desserts. These are loaded with fats/trans-fats and sugar, which usually make them very high in calories. However, if you’re at certain events, like a birthday party, it’s often hard not to eat at least a small piece of the cake. So again, if you must eat this, then take just a small sliver. Basically, what I do is allot myself a dessert budget so that the desserts combined do not exceed about 1/2 of a single portion. So if I’m going to eat a chocolate mousse, a piece of cake, and ice cream at one event, then I would take a very small portion of each so that collectively they add up to about half a portion of a dessert.
  2. Drain oil from oily foods and cut off excess fat.  For example, I always take tissues or napkins and “pat down” and drain excess oil from fatty meats (e.g. beef, pork), sausages, etc. to help reduce the fat that I am taking in. It may seem a bit awkward at first, but when you look at the grease that’s trapped on your napkins as opposed to inside your body, you will be happy to have done it. Same thing with excess fat on meat… can you imagine that hanging from your butt or your thighs? Cut it off and don’t put it into your body.
  3. Try to avoid certain foods altogether.
    1. Deep-fried foods. These are loaded with fats & trans-fats and are not only bad for you, but they can easily take you over your caloric budget in a split second. If you really must eat it, just take a really small piece.
    2. Soft drinks or other sugary drinks should also be avoided because they uselessly add to calories without making you full or adding any meaningful nutrition. DRINK WATER, it’s really good for you! I always get annoyed when I see parents teaching their kids to drink too much soda or even artificially sweetened juice… it’s just such useless calories that contribute to childhood obesity.

The plate above is what I brought back to my seat to eat. In my head, I was targeting not exceeding 1,000 calories. As such, I just took smaller portions from a variety of different foods. Now, given that I had not had pork skin in so long, I decided to take some, knowing that it is packed with insane levels of fat. Also, I was a bit hesitant about taking any of the fried egg rolls, but I decided to put it on my plate. After eating this meal, I quickly emailed myself a short list of what I ate, so that I could track the calories later. After doing the math at home, here’s a breakout of the calories from this one plate:

  • White Rice: ¼ cup  – 60 calories. I intentionally took just a little bit of rice because there is so much food here to eat, so I would rather get my calories from the other foods.
  • Korean BBQ ribs (Kalbi): 1 + 1/3 ribs broken out into four pieces – 350 calories.
  • Roasted Pork (5 ounces, including ~1 oz of crispy skin): 390 calories
  • Salmon (2 ounces): 100 calories.
  • Chicken Curry (just 1 piece of meat with a little sauce): 40 calories.
  • Shrimp: 3 pieces. 55 calories.
  • Egg Roll (1): 130 calories.
  • Drink: water. 0 calories.

As you can see, the total came out to 1,125 calories (125 more than my target of 1,000 calories, max for this meal). Now, what could I have done to not exceed my caloric budget? First, under normal circumstances, I would NEVER eat pork skin… but I have been so good for so long, I decided that it’s okay for today. If I replaced the pork skin with regular pork meat, total calories would have dropped by about 90 calories, to 1,035. Also, I should have just passed on the egg rolls or taken half of one. That way, I would have been well under the 1,000 calorie limit.

Now, in full disclosure, I ended my diet last week, and I’m now in the early stages of my lean muscle mass gaining phase, which I will do for 2~3 months going forward. As such, I intentionally went back to eat a plate like the one above 2.5 more times yesterday, LOL! However, I purposely got small portions and went back to get more to continue the habit of portioning… it’s just a good habit that I will continue to practice. But you get the point that I would have stopped eating at that one plate and stayed pretty close to my allotted caloric budget for the meal, had I still been trying to lose weight, just like I have done for the last few months of my diet.

Enjoy your parties, but remember to apply portion control, and try not to exceed 40% of your daily caloric budget from one meal… if it happens, just make sure to adjust for it during the rest of the day. Good luck, and enjoy your food wisely!

Maximize Your Muscle Gains: How to Gain Lean Muscle Mass while Minimizing Fat!

-

Introduction:

Hey guys, before I get to gaining muscle, I wanted to say something. I’m writing this on the way to San Francisco on the Caltrain, heading to a consulting client’s site. Sorry that I was quiet on my blog for the last week… it was because this past week was my photo shoot week, and the temporarily “harsh” conditions that I subjected my body to resulted in me getting a little bit exhausted and sick. Basically, major scheduling issues made me shoot pictures/videos of my body over two back-to-back, late-night/all-nighter evenings, so I had to dehydrate and drink only subsistence-level fluids for almost 3 days, which wasn’t super fun (most bodybuilders do this for about 1 day or so). But the results were great in that my muscles came in looking super hard, dry, and vascular… I went into the shoot at 167 pounds, which is a weight that I have not hit since college, haha! The great news is that my diet is now over, at least for the next few months… the funny thing was that when my shoot was done at 3:00 AM this morning, I went home to raid my kitchen of junk food and my kids’ bags of Halloween candy, but the only things that my body was craving was water and relatively healthy foods like a Turkey sandwich, PB&J sandwich, and fruit, which I devoured like a savage, famished beast! It’s shocking how acclimated my body has become to good eating… it’s actually pretty cool :)

Anyways, through the multi-month process of dieting, exercise, taking detailed notes & journaling of all of my food intake and body weight, I learned so much about food portioning, losing fat, eating well, and my body’s response to dieting, temporary dehydration, and optimal carbohydrate levels for temporary aesthetics (pictures). As I said before, if you have never taken a journal of your food and body weight, or never counted your calories, read my post here, and I would really encourage you to try it for at least a couple of weeks. By the way, the last learning that I mention, optimal carbohydrate levels, does not refer to a diet that is constantly starving you of carbs… instead, since each gram of carb sucks in ~2.7 grams of water, I’m referring to temporarily optimizing your carb-intake for pictures so that you only have carbs INSIDE your muscles as stored glycogen, so that your muscles are full of water and look dense & full, as opposed to having free carbs outside your muscles that suck in water between the skin and make you look smoother… again, this is only a temporary manipulation for aesthetics and picture-taking purposes… I will make the point again that I LOVE carbs, and I’m a huge proponent of getting plenty in your diet to maximize your energy & performance in sports, weight training, and normal physical activity. In fact, my teammates on my indoor soccer team have been eagerly waiting for my diet to be done, as the low body fat and lower levels of macronutrients (including carbs) have resulted in me being less energetic and effective on the field…

Maximizing Muscle Gains:

Sorry for the long-winded introduction. Actually, as my title indicates, this post is not about losing weight, it’s about GAINING MUSCLE!!!!  A lot of people have asked me what the optimal number of calories to intake above maintenance-level calories to maximize muscle gains. Well the theoretic answer is that each person is different, and each person has a different tolerance to lean muscle versus fat gain. Having said that, here are some good, practical guidelines to follow, and I will end with an experiment that I will run on my own body over the next 2~3 months to show you exactly how much muscle versus fat that I gain.

Guidelines to Follow to Maximize Lean Muscle Gains versus Fat Gains:

  • Start out with about 500 Calories above your maintenance level calories per day. There is significant debate among bodybuilders and fitness enthusiasts about what this number should be. On the one hand, you do not want to starve muscle growth by making your caloric surplus too low, and thus potentially limit your lean muscle gains. At the same time, you don’t want to eat so much that Jabba the Hut would be jealous and your only gain a small % of this in lean muscle mass. Empirically, 500 calories seem like the “Baby Bear” level that is “just right” for 90% of people (it means that you will gain about a pound of body weight per week, hopefully most of which is muscle). Of course, this figure is not set in stone, so you need to take a log of your progress and adjust your calories up or down depending on the speed of your gains, your workout intensity and frequency, and the effect of this that you are seeing on your body.
  • Eat healthy, just like you are dieting to lose weight, but just eat more calories. Some people espouse eating just about anything under the sun, like JAWS (including your kitchen sink), to promote massive weight gain, irrespective of whether it’s muscle or fat, rationalizing that you can lose fat once you are ready to cut. But why make things even harder on yourself later? Anyone who has dieted can tell you that it takes hard work to lose a pound of fat. Why not optimize and promote LEAN MUSCLE GAINS as opposed to fat? Why not train your body to eat right (just more of what’s right) as opposed to eating crappy foods? Of course, I am not saying you can’t indulge yourself occasionally in life’s pleasures… on the contrary, if you must, use this time to eat out just a little more, eat just a little more junk food, and drink just a little bit more beer or wine with your family and friends. You can live a little. But don’t go too crazy because you have to lose the fat that you gain at some point.
  • Try to make your caloric surplus come primarily from protein and carbohydrates because it takes 10 x more calories to store protein and carbs as body fat than it takes to store fat in foods as body fat. Basically, your body’s metabolic processes burn calories… on average, your body expends like ~2.5 calories to store about 100 calories worth of excess fat that is not burned (your body stores ~97.5% of excess fat calories that are not burned), while it expends about ~25 calories to store about 100 calories worth of excess protein and carbs that are not burned (your body stores ~75% of excess protein & carb calories that are not burned). As such, you don’t have to be Stephen Hawking to conclude that most of the excess calories you put into your body should come from protein and carbs to store the least amount of fat in your body. If you are intentionally creating a caloric surplus to feed your muscle-building process, wouldn’t you rather have any excess calories remaining be predominantly protein or carbs? Of course, in reality, your body’s metabolic processes are happening continuously, so it’s super difficult to time the impact of the fat storage and muscle building process. And this certainly DOES NOT mean that you should starve your body of essential fats or cut out most fats from your diet. Not at all… keep your fat intake stable (e.g. 15~25% of your calories). I mean, if you magically have a practical solution to calculating exactly when I should eat what foods to make close to 100% of my weight gain be lean muscle mass, I will pay you a lot of money to get this implemented for me… in fact, there is a HUGE market of fitness fanatics out there who would pay you beaucoup bucks to do the same for them :)
  • Track your progress by keeping a log, including your body weight record at least once per week, a journal of your food and caloric intake, how you look and feel, and your actual body fat to lean muscle mass measurements (e.g. take a hydrostatic body fat test at several points along the way – this test is one of the most accurate tests to give you your ratio of lean body mass to fat). This is not a necessity, but a STRONG RECOMMENDATION. Believe me, you will learn a lot about yourself, and it will help you in whatever kind of diet in the future, whether you are trying to gain or lose weight.
  • Work out Heavy and Intensely, focusing mainly on Compound Movements, to make sure you gain good, lean muscle mass. In future posts, I will recommend some workout regimens and strategies to help you maximize your gains. But in general, during this phase, go as heavy as you can on all of your weights, and stick with relatively low rep ranges, in the 3~8 range per body part. Using heavy weights and lower reps helps you get stronger and promotes a lot of growth on your muscles, much more than doing lighter weights for 8~15 reps would do (this latter rep range is for other purposes, like endurance, cutting, shocking muscles, etc. that I will talk about in future posts).  For example, if you are doing squats, push yourself to go heavier, while not sacrificing form and safety, to get as strong as you can on it. This way, you will maximize your size and weight gains during this phase of growth. Also, stick to more Compound Movements, which are exercises that incorporate lots of muscles into your workouts (e.g. bench press, squats, deadlifts, shoulder press, standing barbell curls, close grip bench press, etc.), as opposed to focusing on specific body parts as much. I’m not saying ignore the smaller muscle groups, but spend 80% of your time on Compound Movements and 20% on focusing on smaller muscle parts.
  • Finally, give yourself a relatively finite period of time in which you will engage in these heavy, lean muscle mass gaining exercises. For example, select 3~4 months or something like that. The reason is that giving yourself a time period helps ensure that you don’t constantly go heavy all the time and allows you to “periodize” your muscles, so you do not overtrain or get too acclimated to heavy training and your body stops responding). Also, setting a finite time period psychologically creates a deadline, which could make you work harder towards attaining the most by your deadline, as opposed to getting in an infinite mass-gain stage.

In my experience, following these simple guildelines have helped me to maximize my gains from a “Gain Period” of Training.

Lean Body Mass Test: Guess what % of my gains will come from lean muscle mass, and I will buy you dinner!

Finally, now that I’m done with my diet (losing weight portion), I’ll be going on a lean muscle mass gain phase. So I’ll buy dinner to one person (if you are not in the Silicon Valley area, I will send you money for dinner) who gets within 5 percentage points of guessing what % of my gains come from lean muscle mass versus fat. If nobody gets within 5 percentage points, there will be no winner (if there are multiple winners, then the person who is closest – if there is a tie, then I will select the first person who responded). PLEASE ADD A COMMENT ON THIS POST, IF YOU ARE INTERESTED IN GUESSING!!! Of course, the benefits of winning is more than dinner… it will be good conversation and perhaps some advice on your fitness situation… who knows, maybe we can even hit the gym together :)

I will gauge my lean body mass % increase in the following manner:

  • I am scheduled to get a hydrostatic body fat test next week. Once I get this done, I will take my lean body mass and body fat mass as the starting point for the calculations.
  • I plan to take several hydrostatic body fat tests along the way, but I will take a final one sometime later this year or early next year, and I will use these calculations to select the winner.
  • I will be logging all of my foods, calories, macronutrients, and body weight gains throughout this process, and I will upload it for everyone to see at the end of this period. I hope this helps other people.

Thanks, guys… until next time, take care, and get ripped!~

Visit our Social Media Pages!