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  1. #91
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    great consistency there!
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  2. #92
    Creating bodily entropy. Gen1GT's Avatar
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    I was 274.6 this morning. The pounds are melting off, and I feel great. I haven't been posting the chart enough, but here it is. In a few weeks, I'm going to remove every other week. If you notice the past 6 weeks, my calorie delta is only around 300 cal/day. Never since I've started this (coming up on a year) have I had this kind of consistency. Seriously kids, give i-CRAF a try!

    286 lbs - March 11, 2019 (started Keto)
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  3. #93
    Registered User Luclin999's Avatar
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    Originally Posted by Gen1GT View Post
    I work in a professional environment, so I'm torn between keeping my wardrobe fresh and trying to save money (because I'll only have clothes for 4-6 months at most, right now). My 3X-5X stuff, and 44-50 pants, I chucked out in December. But now the 2X and 40-42 pants are ginormous on me. I've got pretty much three pairs of nice work pants, and unfortunately, at least two of them are worn twice a week. LOL

    I have a pair of cargo pants I can get away with wearing on Casual Fridays, but since I've got the body to wear nice clothes now, I hate wearing casual to work. LOL

    But hey, these are good problems, right? I may need to buy at least one more outfit before I reach my goal weight, but hell, I'll be wearing 36 pants when I hit 250 lbs, so I could be as low as 34 when I'm at 220 lbs. So I'll be wearing some baggy-ass 38-40 clothes when I'm in my mid 200's. LOL
    Keep in mind though that men's pants sizing can be just as misleading as women's can be. Notice that most brands no longer list the waist size in inches, just with a number instead.

    A year ago I was wearing Levis "size 34" jeans however the tape measure (to my shock) told me that I had a 46" waistline!

    A lot of it was due to allowing for "hang over" and "muffin top" spillage however the fact that I could still fit into their "34" at all says something about how much they have let their sizing slide.

    Today with a waist that measures 34.5" those same "size 34" pants fit me like clown pants and will fall off if not overly belted. Different cuts though seem to follow different sizing rules even within the same brand line.

    For example the Levis "skinny cut" seems to be sized closer in the waist to an accurate measurement than the "regular cut" while the "relaxed fit" sizing just seems to toss the tape measure out the window entirely.

    It makes buying new pants a real challenge though. Now it seems I have to try on everything just to see if it actually fits.

    Recently I've had size "29" to size "33" all fit almost exactly the same on me depending on the brand of pants (Levis, Dockers, Lee, Wrangler, etc.) so IMO best to just use the tape measure to get an accurate idea of your real "size" vs. going by whatever random number is stamped on the pants in the store.
    Last edited by Luclin999; 06-03-2015 at 11:44 AM.
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  4. #94
    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by Luclin999 View Post
    Keep in mind though that men's pants sizing can be just as misleading as women's can be. Notice that most brands no longer list the waist size in inches, just with a number instead.

    A year ago I was wearing Levis "size 34" jeans however the tape measure (to my shock) told me that I had a 46" waistline!

    A lot of it was due to allowing for "hang over" and "muffin top" spillage however the fact that I could still fit into their "34" at all says something about how much they have let their sizing slide.

    Today with a waist that measures 34.5" those same "size 34" pants fit me like clown pants and will fall off if not overly belted. Different cuts though seem to follow different sizing rules even within the same brand line.

    For example the Levis "skinny cut" seems to be sized closer in the waist to an accurate measurement than the "regular cut" while the "relaxed fit" sizing just seems to toss the tape measure out the window entirely.

    It makes buying new pants a real challenge though. Now it seems I have to try on everything just to see if it actually fits.

    Recently I've had size "29" to size "33" all fit almost exactly the same on me depending on the brand of pants (Levis, Dockers, Lee, Wrangler, etc.) so IMO best to just use the tape measure to get an accurate idea of your real "size" vs. going by whatever random number is stamped on the pants in the store.
    Oh, you're completely right. I have a 49" waist, but my pants are 38". When I had a 63" waist, I was wearing 50 pants. I'm just excited to be in 38 pants!
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  5. #95
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    Originally Posted by Gen1GT View Post
    Oh, you're completely right. I have a 49" waist, but my pants are 38". When I had a 63" waist, I was wearing 50 pants. I'm just excited to be in 38 pants!
    same here... my waist measures at 44"
    my pants size 40 are already too big
    time to move to a 38

    this is due, I assume, to the fact that waist measurement implies a relaxed tape around your tummy, while pants would FALL OFF if kept that relaxed.

    Great consistency there!
    Great chart.
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  6. #96
    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by NoCarbsNoSugar View Post
    same here... my waist measures at 44"
    my pants size 40 are already too big
    time to move to a 38

    this is due, I assume, to the fact that waist measurement implies a relaxed tape around your tummy, while pants would FALL OFF if kept that relaxed.

    Great consistency there!
    Great chart.
    My legs, hips and ass are shrinking much faster than the rest of me, which is why I'm a 275 lb guy wearing 38 pants. LOL

    I'm going to have exactly zero ass left in three months. :P

    My man-boobs, under-arm fat and double chin are taking their sweet-ass time to go away! LOL
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  7. #97
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    Originally Posted by Gen1GT View Post
    My legs, hips and ass are shrinking much faster than the rest of me, which is why I'm a 275 lb guy wearing 38 pants. LOL

    I'm going to have exactly zero ass left in three months. :P

    My man-boobs, under-arm fat and double chin are taking their sweet-ass time to go away! LOL
    My biggest pains are the two lumps of lower back/ Love handles that refuse to budge. I am guessing that even when I get down to 170# that my face will end up looking like Skeletor but those things will still be the exact same size.
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  8. #98
    Registered User kojiiko's Avatar
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    Originally Posted by Gen1GT View Post
    I was 274.6 this morning. The pounds are melting off, and I feel great. I haven't been posting the chart enough, but here it is. In a few weeks, I'm going to remove every other week. If you notice the past 6 weeks, my calorie delta is only around 300 cal/day. Never since I've started this (coming up on a year) have I had this kind of consistency. Seriously kids, give i-CRAF a try!





    Today is the first day of my 5/2 ICR (Intermittent Calorie Restriction) combined with IF (Intermittent Fasting). I'll be at 1600 cal/day from Mon-Fri, with 3000 cal/day Sat-Sun. I'll start eating at lunch on weekdays. Macros will look like this:

    1600 - 190P, 60F, 98C

    3000 - 200P, 80F, 370C



    I'm gonna keep what I'm doing for another week, if my weight don't move. I'll be trying this IF

    I'm very interested in trying this. The Icraf, when do u start eating,??? when do u finish eating?. Are u taking a BCAA in the morning? Are u still eating 1600 calories?

    Ps love the graph, what software do u use for that"?
    Last edited by kojiiko; 06-03-2015 at 04:35 PM.
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  9. #99
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    Originally Posted by Gen1GT View Post
    My legs, hips and ass are shrinking much faster than the rest of me, which is why I'm a 275 lb guy wearing 38 pants. LOL

    I'm going to have exactly zero ass left in three months. :P

    My man-boobs, under-arm fat and double chin are taking their sweet-ass time to go away! LOL
    I have like zero butt now. It's actually uncomfortable sitting on hard chairs for longer periods of time now. Need to hit the squats harder.
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  10. #100
    Creating bodily entropy. Gen1GT's Avatar
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    Kojiiko, here's the lowdown on i-CRAF.

    1600 cal/day Monday-Friday. I eat at 12:30 PM, which is my lunch break. I'm only eating 98g carbs weekdays, and even so, I get zero carb cravings. Squeezing 190g of protein is often difficult, so this plan requires protein supplements. I don't have an evening cut-off for when I stop eating, but it's typically never later than 8:30.

    I have 8-9 caps of BCAA in the morning (between 4:30-5:30 usually), along with my other morning supplements (fish oil, glucosamine and sometimes Advil for my shoulder).

    3000 cal/day weekend is great. I at a ****load of carbs in the morning on Saturday, and then usually whatever I want for dinner, including booze. Typically I eat over 4000 cal on Saturday, and 2000-ish on Sunday. However, that's not ideal, because I should have two days of 3000 cal/day to keep my hormones happy. Regardless, it's working and I don't get cravings.
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  11. #101
    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by GravyVeins View Post
    I have like zero butt now. It's actually uncomfortable sitting on hard chairs for longer periods of time now. Need to hit the squats harder.
    I wish I could ... I don't have the knees for squats. :s
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  12. #102
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    I am quite happy with my home-made program, but I wanted to ask about i-CRAF.
    I tried to look it up online but can't find anything on it.
    Or maybe I didn't look carefully enough.

    Sounds like IF.
    Is it different than IF?
    Don't you get grief from people in here for going with just 1600 a day?
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  13. #103
    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by NoCarbsNoSugar View Post
    I am quite happy with my home-made program, but I wanted to ask about i-CRAF.
    I tried to look it up online but can't find anything on it.
    Or maybe I didn't look carefully enough.

    Sounds like IF.
    Is it different than IF?
    Don't you get grief from people in here for going with just 1600 a day?
    You won't find anything on it, because I made it up. LOL

    It came from my research on hormones, especially leptin. I was having so many problems with carb cravings a few months ago with my simple "calorie restriction," as you can see from my chart. I created a thread to discuss my carb-related trouble, and the validity of the refeed:

    http://forum.bodybuilding.com/showth...=refeed+Gen1GT

    With the help of others, I realized that Intermittent Calorie Restriction will allow me to keep my average calories low (I have 2000 cal/day for the week), but give me two refeed days per week. Refeed is a wrong word for this plan, because the two days eating at maintenance on Sat-Sun prevent the requirement for refeed.

    Anyway, with intermittent calorie restriction, knowing I'd have to eat 1600 cal/day, I thought it would be hard. Intermittent Fasting allows you to pack in many more calories in a shorter period of time, so meals are satiating and satisfying. Even though I'm only eating 98g carbs on weekdays, I don't feel like I'm missing carbs because my glycogen stores are full from my weekends.

    I just combined the words Intermittent Fasting and Intermittent Calorie Restriction to create intermittent-Calorie Restriction and Fasting. i-CRAF.

    And if ANYONE is having trouble sticking to their plan, they NEED to try this. It's so ridiculously easy to stick to it, it's not even fair. My fat stores have no chance. They're going down for the count!

    As a bonus, something about the IF and low-carb weekdays gives you CRAZY amounts of energy. I wake up between 4 and 5 every morning ready to take on the world, and I'm not the slightest bit tired. I love it!
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  14. #104
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    Awesome that you worked out something that works so well for you!

    edit: and also very nice of you to share it in detail for others.
    Last edited by OfficerJimLahey; 06-04-2015 at 05:23 AM.
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    Another great post.
    Here is another that Gen created

    http://forum.bodybuilding.com/showth...post1367983371

    At weekends. Are u eating anything u want, chocolate? White bread? But keeping under 4000 calories? Say I don't want to eat 4000 cals or 3000 cals. I just wanna eat 2500 cals, is that bad thing coz my carbs would be pretty low?
    Last edited by kojiiko; 06-04-2015 at 10:19 AM. Reason: Coz iPad sucks for bb.com
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  16. #106
    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by kojiiko View Post
    Another great post.
    Here is another that Gen created

    http://forum.bodybuilding.com/showth...post1367983371

    At weekends. Are u eating anything u want, chocolate? White bread? But keeping under 4000 calories? Say I don't want to eat 4000 cals or 3000 cals. I just wanna eat 2500 cals, is that bad thing coz my carbs would be pretty low?
    You can eat whatever you want on weekends. In fact, I encourage it. It provides a hormonal and psychological boost that carries you through the rest of the week. I would try to keep the fat moderate, but keep the carbs high. I like to eat crackers and pretzels on weekends, for example.

    Also, I average 3000 cal/day on the weekend. So if I have a 4000 cal Saturday, I have to have a 2000 cal Sunday. The good news, is that even if I eat 4000 cal both days, my weekly average will still be less than 2300 cal for the week.

    Here's today's nutrition for those not on that other thread:

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  17. #107
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    Thanks for the detailed explanation.
    This is very much like my own home-made program.
    The only difference is that I cut all refined carbs and sugars, period.
    I get 40-70ish grams of carbs daily, from veggies.

    And now, I've stopped doing IF every weekday.
    I will usually do 2-3 days instead.

    Did you get grief from readers in here, for going below your BMR 5 days a week?
    I know I did , but I went much lower for 2-3 weeks, due to some weird food experimenting.
    Glad all of that is now over.

    Enjoy reading your posts.
    Will make some time to look at the other threads you've kept.
    Thanks for taking the time to explain this.
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  18. #108
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    Originally Posted by NoCarbsNoSugar View Post
    Did you get grief from readers in here, for going below your BMR 5 days a week?
    I know I did , but I went much lower for 2-3 weeks, due to some weird food experimenting.
    Glad all of that is now over.
    No, not at all. I'm fairly advanced in my knowledge of nutrition, and most regulars here know that. I've explained the details of this diet well enough that it makes sense. Plus, the results back up the theory. I've lost a lot of weight, and maintained (if not gained) muscle mass. My BMR has remained the same for the past year (next calorimetry is next Wednesday).

    I've never seen any studies showing metabolic damage with intermittent calorie restriction. It's usually related to the long-term deficit. My preservation of lean body mass is helping with this anyway.


    Originally Posted by NoCarbsNoSugar View Post
    Enjoy reading your posts.
    Will make some time to look at the other threads you've kept.
    Thanks for taking the time to explain this.
    Thanks for reading!
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  19. #109
    Creating bodily entropy. Gen1GT's Avatar
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    Well, I was bragging about how easy this i-CRAF plan is, but it didn't stop me from being ridiculous when I got together with the boys for a drink-a-thon on Saturday. LOL A Saturday of day-drinking, plus snacks and poor-decision making led to almost 7000 calories on Saturday. On Sunday, the poor decision making followed my hangover, and then to top it off with two kids birthday parties, back-to-back, and I added another 4000+ calories. It's certainly a good thing my week was flawless, because I still manged to average 2700 calories/day for the week, which is the first real blip since I started this log. I weighed in at 283.6, which is obviously water weight, for the most part.

    I'm going to be doing IF right through until Sunday this week, and I'll do my weigh-in on Sunday morning instead of Monday. I'm flying to Cleveland on Sunday afternoon, where I'm going to stay for a few days to shoot some videos for my publisher. There will obviously be wining and/or dining, so I figured I'd rock two extra days of IF to keep my deficit low going into it. Here's the breakdown:

    420 lbs - June 11, 2014 (the beginning)
    304 lbs - Apr 20, 2015 (beginning of fourth log)
    296 lbs - Apr 27, 2015 - 2257 cal/day previous week (205p, 72f, 222c)
    289 lbs - May 4, 2015 - 2046 cal/day previous week (181p, 72f, 181c)
    287 lbs - May 11, 2015 - 2243 cal/day previous week(185p, 82f, 161c)
    282 lbs - May 18, 2015 - 1999 cal/day previous week (197p, 67f, 166c)
    279 lbs - May 25, 2015 - 2016 cal/day previous week (188p, 65f, 165c)
    277 lbs - June 1, 2015 - 2313 cal/day previous week (177p, 98f, 149c)
    284 lbs - June 8, 2015 - 2711 cal/day previous week (174p, 95f, 245c)

    I was 273.8 lbs on Friday, so hopefully I'll be in the 272 lbs range by Sunday morning. That will put me only 17 lbs away from my goal for this log, with 5 weeks left in the log, which will be about 3.4 lbs per week. It will be close, but achievable!
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  20. #110
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    How're you gonna eat 7000 calories and not post any food pics? Shame shame.
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  21. #111
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    Originally Posted by GravyVeins View Post
    How're you gonna eat 7000 calories and not post any food pics? Shame shame.
    It’s something along the lines of:

    Protein sludge
    Quest Bars x 4
    Clif Bar
    2 pulled pork sandwiches
    2 pieces Roma pizza
    9 bottles of Rev vodka drink
    3 pieces Popeyes chicken
    Large order of Popeyes onion rings
    3 Popeyes biscuits

    …there may have been a bit more, too. :P
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    Mark had asked me about my training schedule. I really should start logging that as well, but it goes something like this:

    Two week cycle (based on my wife's work schedule, and when I'm not watching the kids):
    Monday - Chest, Shoulders, Biceps - 700 cal burned on elliptical (35-40 minutes)
    Tuesday - Lats, Shoulders, Back, Triceps, Forearms (short version) - 700 cal on elliptical
    Wed-Thur - Rest
    Friday - Chest, biceps - 700 cal burned on elliptical
    Saturday - Lats, Back, Triceps - 700 cal on elliptical
    Sunday - Forearms (long version), calves, abs - 700 cal on elliptical
    Mon-Tue - Rest
    Wednesday - Chest, Shoulders, Biceps - 700 cal burned on elliptical
    Thursday - Tuesday - Lats, Shoulders, Back, Triceps, Forearms (short version) - 700 cal on elliptical
    Fri-Sun - Rest (sometimes the kids go to their grandparents, and I can add in more training on this weekend)

    As you can see, I have to fit a lot of training into 2-3 days/week. My sessions are normally 2-2.5 hours long. I also do 15 minutes of stretching after, to keep my back loose. I just got a membership to a gym a few blocks from my house, and they're open 24 hours during weekdays. When I start the Chris Grehlin (sp?) training program during my next log, I'll be able to go to the gym at 4:30AM on days my wife works, because it's a strict weekly schedule.
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  23. #113
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    I had my calorimetry today, and good news. My Resting Metabolic Rate Ratio has gone from 19.75 cal/kg/day to 22.93 cal/kg/day! So over the past five months, my RMR has actually increased from 2822 cal/day to 2894 cal/day. I'm actually closing in on normal, of 24 cal/kg/day!
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  24. #114
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    is RMR the same as BMR?
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    Originally Posted by NoCarbsNoSugar View Post
    is RMR the same as BMR?
    Essentially. It's energy expenditure not including activity.


    Injury Report: I did chest and biceps last night, with pretty much ZERO shoulder pain! This is the first in a long time. I wonder if it has to do with my excess intake on the weekend. LOL
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    thanks
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  27. #117
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    My shoulder was great again last night doing back and triceps. Unfortunately, I have a business trip in Cleveland from Sun-Tue, and then because of my regular schedule, I can't work out again until NEXT Friday.

    However, I did just get a gym membership at the 24 hour gym near my house, so on the days my wife works (and I have the kids), I can hit the gym at 4 AM, and then get back in time to take the kids to daycare. I usually workout at my friend's gym, but it's farther away. The main reason I got a membership at this gym, was because I'm starting the Kris Gethin 12-week program in August, and the training schedule will be strict. So I'll HAVE TO be able to hit the gym at all hours, with my crazy schedule.
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  28. #118
    registered boglehead OfficerJimLahey's Avatar
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    On days you can't get to the gym have you tried an at home/body weight routine?
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    Originally Posted by OfficerJimLahey View Post
    On days you can't get to the gym have you tried an at home/body weight routine?
    No, but I've considered it. I'm still pretty heavy for bodyweight exercises. I could pretty much only do push-ups. I can't do chin-ups, pull-ups or dips yet.
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    registered boglehead OfficerJimLahey's Avatar
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    Originally Posted by Gen1GT View Post
    No, but I've considered it. I'm still pretty heavy for bodyweight exercises. I could pretty much only do push-ups. I can't do chin-ups, pull-ups or dips yet.
    I can see that, but how do you think a more cardio/aerobics based workout would treat you? Might not be fun but could burn some calories. Just a thought, it sucks to have life limit workouts for a few days.
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