BIGGER, FASTER, STRONGER: Snag's Recipe for a [NATURAL] Recomp, Competition Style!

snagency said:
Day #45 Upper Body (High Volume/Medium Load)

Holy Phat Pumps!! :D Switching things up was just nasty ridiculous today. Ego check at the door, due to slowing everything down to a 2-1-3 tempo; I was surprised how much this wore me out. Had to drop weights on my last set of a couple exercises, most notably benches (245x12 first 2 sets, 225 x12 last set) and seated DB press (70x12 first 2 sets, 55x12 last set). The pump was quite stupid tho -- I would say possibly the best I've had thru this whole gig (and I've had a few of 'em!)..

10min low-intensity treadmill
BB bent-over rows (reverse-grip) ss w/ flat BB bench press (3x12)
Pulldowns to front (reverse-grip) ss w/ seated DB press (3x12)
BB standing curls ss w/ close-grip BB bench (3x12)
Swiss-ball crunches 5x10 (these were more difficult than you'd think w/ a 2-1-3 controlled tempo!)
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Yep slow reps will drain you fast and the bonus extreme pain while lifting :headache: The first week is bad for me then I adjust to it. I remember when my trainer gave me this slow rep, high volume routine with tri-sets in it. I was a couple months out of contest and back then I would have lost some of my strength due to dieting. Anyway I just couldn't complete it, I mean I tanked. I went back to him an asked ... have you ever tried this routine ? He said no that was a rare occasion that he made it up and gave it to my without ever trying it. I couldn't believe the pain, I mean I don't mind pain but there are limits.
 
Sneak peak shot to tide over till I'm done with 'Peak Week' -- I know, I said no more pics for awhile, but I liked this one, ahaa..
This was from my USP demo last Friday..
All I got to say is, wait til the next ones! ;)

Today's workout review on the way..
 

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Snag, so you're not doing a comp, you're just training as if you're doing one? (I miss some threads)

Also, you should should check into getting wholesale prices on BI products. They are so damn expensive (well worth it, but expensive). I get wholesale and they are almost half price retail.
 
SpicyTuna said:
Snag, so you're not doing a comp, you're just training as if you're doing one? (I miss some threads)

Also, you should should check into getting wholesale prices on BI products. They are so damn expensive (well worth it, but expensive). I get wholesale and they are almost half price retail.
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Nope, no comp set at this point.. I'm doing this for the hell of it. :wiggle:
(Iron Lungz-inspired smiley there, I dig that one. Timber, you should adopt this!) :lol:

As for Beverly pricing Spicy -- yeah, I got the inside 411 on the best pricing around! ;) Got a few different sources I can utilize, so I don't buy anything at other than wholesale (or better than that sometimes!).. :yo:
 
Day #47 Lower Body (High Volume/Medium Load)

Okay, this workout was.. taxing, to say the very least. It really kicked me arse..

Broke out the dreaded Giant Set format, 3 sets of 'em actually:
Romanian BB DL x12
BB split-squats x12
DB lunges x12
DB bench squats x12
(60sec rests, 2-1-3 tempo)
Then, calves superset:
Standing BB calf raise, toes pointed in 4x12 ss/w
DB one-legged calf raise 4x12 (did 5lbs & 2 reps less with right leg on these, in an effort to balance the calves out.. don't know if it'll help, but we'll try it).

Workout was preceded by 10min light treadmill; and ended with 4min moderate treadmill (almost fell off the damn thing couple times), 8min light cooldown.

SPENT LIKE A MUG!! :1zhelp: Ridiculous. I almost passed out a couple times, seriously. Sweat was off the chain -- temps were at 50 degrees here this morning so garage was nice & warm, but I still wore my winter attire of under armour + 2 sweatshirts. I had to wring these suckers out when I was done! I feel very accomplished tho after completing this like a champ! :)
 
snagency said:
Nope, no comp set at this point.. I'm doing this for the hell of it. :wiggle:
(Iron Lungz-inspired smiley there, I dig that one. Timber, you should adopt this!) :lol:

As for Beverly pricing Spicy -- yeah, I got the inside 411 on the best pricing around! ;) Got a few different sources I can utilize, so I don't buy anything at other than wholesale (or better than that sometimes!).. :yo:
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I've used it a couple times... I can't tell if I prefer the :wiggle: or the :hump:...
 
I gotta vent, cuz I'm sick of hearing the whole A-Rod story all over the place.. A post from me taken from a thread in another forum I'm in..

Ohhhhh, don't even get me started..
I continue to admire & respect Mark McGwire -- as far as I'm concerned, he's the only one who didn't try to deny & evade or excuse, he simply said "I'm not here to talk about the past, I want to focus on the positive we can bring about going forward".. I respect him for not lying. For not all-the-sudden acting like he didn't understand English (Sosa); for not wagging his finger & saying "Let me be clear: I have NEVER used steroids, PERIOD" (Palmeiro); and Bonds is a straight out narcissistic, petty, jealous, lying piece of crap.
McGwire was sensitive of his role-model status to kids, and didn't want to focus on the negatives -- because, as is human nature, this is what we tend to focus on, especially kids. He wanted to go in a different direction, rather than talking about what particular drug he stacked with what, where he got it, and all the other crap that this farce of a Congressional hearing was really after.
And for this, he was vilified.. Ridiculous and sad.
Yep, I'm venting here..
And now A-Rod.. he's being lauded for coming 'clean' about his use. This is so ridiculous it's not even funny. The dude claims he feels good 'because the truth has come out' -- what truth? He hasn't told the truth. He tested positive for Primabolan, and claims he doesn't remember what he used, but made inferences that it came from a store shelf (he mentioned OTC supps at GNC multiple times.. come on man, nothing GNC has ever carried is going to cause you to test dirty for Primabolan! He bought steroids (and HGH too I'm sure) and injected himself just like these other guys, but he still wants to make himself look like he's good, like he's above it all, minimizing everything and covering up with an attitude that 'he was naive and made a mistake about some bottles he bought off a shelf in a store!!' UNFREAKINGBELIEVABLE.
Even more unreal that the media and general public is buying into this crap. Never mind A-Rod's interview with Katie Couric 2yrs ago where he explicitly denied ever having done anything even remotely close to a PED -- or even being tempted too.. or even knowing anybody who had been using. The dude is a piece of work.
But now, we're supposed to forget about that interview, because A-Rod has 'come clean'.. I am apalled.
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I've been a diehard baseball fan all my life, but the shit just isn't any fun to follow anymore..
 
I guess I should mention, that above post is an excerpt from a thread that was started by a baseball player who had questions/concerns over whether a Prime/PowerFULL/AP stack would cause a positive drug test..
 
snagency said:
I guess I should mention, that above post is an excerpt from a thread that was started by a baseball player who had questions/concerns over whether a Prime/PowerFULL/AP stack would cause a positive drug test..
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It won't :confused:

haha but i feel the same on the baseball issue...i wish we could just know who they all were so that we could move on cuz the endless speculation is not fun. I also think its a shame because the majority of the players who are using them i would like to think could still have great careers without ever touching a PED...
 
snagency said:
Sneak peak shot to tide over till I'm done with 'Peak Week' -- I know, I said no more pics for awhile, but I liked this one, ahaa..
This was from my USP demo last Friday..
All I got to say is, wait til the next ones! ;)

Today's workout review on the way..
Click to expand...

150lb kid to his friends, prior to seeing Snag at GNC:

"I curl the 60lbers no problem. Most guys are just jacked b/c they juice"

Seeing Snag:

"Uhh, so I uhh ah, I can bench....yeah....um, I was uhh....can I buy some USPlabs stuff?"

:sad6:
 
bolt10 said:
It won't :confused:

haha but i feel the same on the baseball issue...i wish we could just know who they all were so that we could move on cuz the endless speculation is not fun. I also think its a shame because the majority of the players who are using them i would like to think could still have great careers without ever touching a PED...
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Absolutely man. I mean, I'm not trying to come across holier than thou; and I don't necessarily think the sport has been 'tainted' by steroid use itself. It's the incessant media glare & focus on the issue right now, and all the lying going on by these guys as a by-product over it, the 'bad public perception'..
There's no doubt some of these guys are clean; and I agree with you on the non-need for guys like A-Rod and Bonds, and even Big Mac to have ever needed to use. Did it give them an edge? Well sure! This is why we all do the things we do. It's why I use USP products for crying out loud. So, where do you draw the line?
I mean, back in the 60's & 70's, baseball players were were strung out on 'greenies'. Before the 1920's, the spitball was legal; even when it was outlawed, pitchers still did it. Hell, pitchers still alter the ball today, scuffing it, cutting it with sandpaper; ballplayers still cork their bats. Where's the outrage over this?
And side-issue: how many of us enjoy following football? You think these guys aren't juicing? Yet we don't have a problem with that.
I think the big benefit for the baseball players is recovery. But some scary exceptions stand out: As much as I like McGwire, he went to a different stratosphere after he got turned on to the right combination of stuff. Same with Bonds. You can put Sosa in that group as well. And Ken Caminiti -- an average at best player who all the sudden put up a monstrous season and won the MVP.
BUT -- this does have an impact on the sport, because baseball, more than any other sport, is a game of numbers, comparing players of today to players of yesterday, and now you just can't do that.
And the sad part is, we'll never know who was au naturale, and who was not.
 
snagency said:
NO LIMITS!!! :nono:
That word is not in my vocabulary!!
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I too believed that at one time. Depends on how you look at it.. on the one hand there are no limits to what you can achieve, there are however limits on what you can do at any given time, adhering to these limits help you to not have any limits in the grander scheme...:irked:
 
DreamWeaver said:
I too believed that at one time. Depends on how you look at it.. on the one hand there are no limits to what you can achieve, there are however limits on what you can do at any given time, adhering to these limits help you to not have any limits in the grander scheme...:irked:
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Oh I know what ya mean my man. We've all got to understand our limitations, lest we get too nuts and hurt ourselves -- then we learn the true meaning of the word, haha..
Right now tho, I am in a mindset to achieve the unthinkable! Pushing myself to places I didn't think I could go! :rambo:
 
snagency said:
Oh I know what ya mean my man. We've all got to understand our limitations, lest we get too nuts and hurt ourselves -- then we learn the true meaning of the word, haha..
Right now tho, I am in a mindset to achieve the unthinkable! Pushing myself to places I didn't think I could go! :rambo:
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Yah I understand... been there too :smirk:
 
snagency said:
Absolutely man. I mean, I'm not trying to come across holier than thou; and I don't necessarily think the sport has been 'tainted' by steroid use itself. It's the incessant media glare & focus on the issue right now, and all the lying going on by these guys as a by-product over it, the 'bad public perception'..
There's no doubt some of these guys are clean; and I agree with you on the non-need for guys like A-Rod and Bonds, and even Big Mac to have ever needed to use. Did it give them an edge? Well sure! This is why we all do the things we do. It's why I use USP products for crying out loud. So, where do you draw the line?
I mean, back in the 60's & 70's, baseball players were were strung out on 'greenies'. Before the 1920's, the spitball was legal; even when it was outlawed, pitchers still did it. Hell, pitchers still alter the ball today, scuffing it, cutting it with sandpaper; ballplayers still cork their bats. Where's the outrage over this?
And side-issue: how many of us enjoy following football? You think these guys aren't juicing? Yet we don't have a problem with that.
I think the big benefit for the baseball players is recovery. But some scary exceptions stand out: As much as I like McGwire, he went to a different stratosphere after he got turned on to the right combination of stuff. Same with Bonds. You can put Sosa in that group as well. And Ken Caminiti -- an average at best player who all the sudden put up a monstrous season and won the MVP.
BUT -- this does have an impact on the sport, because baseball, more than any other sport, is a game of numbers, comparing players of today to players of yesterday, and now you just can't do that.
And the sad part is, we'll never know who was au naturale, and who was not.
Click to expand...

Good post snag. Very true stuff. I think it has alot to do with our society as well. We are a people that always have to do things better and faster just like the movie told. We expect too much and get upset when our wild expectations are not met.
 
snagency said:
Absolutely man. I mean, I'm not trying to come across holier than thou; and I don't necessarily think the sport has been 'tainted' by steroid use itself. It's the incessant media glare & focus on the issue right now, and all the lying going on by these guys as a by-product over it, the 'bad public perception'..
There's no doubt some of these guys are clean; and I agree with you on the non-need for guys like A-Rod and Bonds, and even Big Mac to have ever needed to use. Did it give them an edge? Well sure! This is why we all do the things we do. It's why I use USP products for crying out loud. So, where do you draw the line?
I mean, back in the 60's & 70's, baseball players were were strung out on 'greenies'. Before the 1920's, the spitball was legal; even when it was outlawed, pitchers still did it. Hell, pitchers still alter the ball today, scuffing it, cutting it with sandpaper; ballplayers still cork their bats. Where's the outrage over this?
And side-issue: how many of us enjoy following football? You think these guys aren't juicing? Yet we don't have a problem with that.
I think the big benefit for the baseball players is recovery. But some scary exceptions stand out: As much as I like McGwire, he went to a different stratosphere after he got turned on to the right combination of stuff. Same with Bonds. You can put Sosa in that group as well. And Ken Caminiti -- an average at best player who all the sudden put up a monstrous season and won the MVP.
BUT -- this does have an impact on the sport, because baseball, more than any other sport, is a game of numbers, comparing players of today to players of yesterday, and now you just can't do that.
And the sad part is, we'll never know who was au naturale, and who was not.
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Talk radio has started calling A-Rod, "A-Roid."

and I agree with your well stated paragraph.

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ugh that avi!!! :tongue2:

Lookin gangster in that shirt Snags!
 
snagency said:
"People think they can look like me if they take a pill.. c'mon, you gotta be smarter than that." - Christian Boeving (former supplement company spokesman) in 'Bigger, Stronger, Faster'

Hmm. How depressing is that statement. You mean to tell me I can't really look like this guy if I just pound the Hydroxycut? Alas, my illusions have been shattered..

Not knocking Boeving here, he's an acomplished fella, great physique, and looks like a decent dude. What I do have a beef with is the climate of the suppplement industry, the misleading by certain companies, the false advertising and claims that run rampant in our society. And as for the film 'Bigger, Stronger, Faster' - I actually liked it, and honestly it did change my opinions somewhat on steroid use in America. There seemed to be an underlying message tho: not the ethics/morals involved in whether to use/not use, but the fact that a great number of people claim to get 'x' results utilizing 'y' protocol.. all the while keeping the 'z' factor quiet or even denying its' existence. That's always bothered me.

So.. I need to be 'smarter than that' as Boeving says.. Well then let's get scientific as hell, bring some parameters into play - training/nutrition/supplementation - that can be identified for what they are, and create a schematic that can be duplicated by anyone, with no 'z-factor' hidden in the background clouding the results. That is is my goal for this log. I want to see how smart I can be!
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agreed most people are too lazy to do bodybuilding. exercise , eating habits, and supplementation, which all take a lot of knowledge and doing.
 
smeton_yea said:
agreed most people are too lazy to do bodybuilding. exercise , eating habits, and supplementation, which all take a lot of knowledge and doing.
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Well said Smeton..and well quoted! :wiggle: haha..
That pretty well sums up my outlook on things.
Everyone is entitled to make their own choices -- but by God, if you are man enough to make that choice, then man up to it when it comes time to acknowledge it! Don't be a coward and disown yourself, deny what you've done.
Like A-Rod says: 'The truth (that being the real truth) will set you free!"
 
Irish Cannon said:
I thought Jesus said that. :think:
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Ahh, but of course..how blasphemous of me.

Got to sleep in here this morning for a change, wife got up to take care of the kids and I got some extended sleep. Felt great! And I needed it - I really wiped myself out yesterday, that combined with moving to the low-carb ingestion sapped me by the evening. My legs are just pulverized -- so, instead of cardio today as the program calls for, I veer my own way with upper body work. I'll hit cardio tomorrow (probably some rising FT) and follow with my heavy leg day Friday. So just a slight rearranging of the schedule..
BW this morning was 185.0 upon rising; got a feeling I'm gonna peel off some fat poundage very quickly..

Snag Storm gears up for some heavy upper body work -- I'm salivating!
And fitting that, along with the change in diet, comes a change in the weather -- forecast calls for mid-50's with wind gusts up to 50mph and serious thunderstorms today.. the Storm changes directions but stays every bit as intense and destructive! ;)
 
Another front is moving thru. This one looks to be a strong one...better call FEMA!!
 
Hahaaa..FEMA fo sho! :tongue2:

Day #48 Upper Body (Low Volume/Heavy Load)

Same as day #42, with these exceptions:
While I kept the weights the same, I was able to add 1 rep to each set all the way thru; as well, I knocked 5sec rest time off the breaks; and lastly, I added an extra set of hanging leg raises at the end.

Great session, strong thruout, I feel like I've already adapted to the low-carb intake, no lagging energy this morning.
 
Some other changes to note: I've added a mix of 500mg L-carnitine and 2g BCAA taken 1/2hr prior to each meal (except the post w/o meal). Methyl Ripped is now upped to the full dosage, 3 upon rising & 3 taken 1/2hr prior to meal #3.
It's an all-out fat-attack! :saw:
 
snagency said:
Some other changes to note: I've added a mix of 500mg L-carnitine and 2g BCAA taken 1/2hr prior to each meal (except the post w/o meal). Methyl Ripped is now upped to the full dosage, 3 upon rising & 3 taken 1/2hr prior to meal #3.
It's an all-out fat-attack! :saw:
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It's an adipose @$$ beat down you mean. I'm all in favor of triglyceride hate crimes.

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That episode was hilarious. One of my favorite ones -- right up there with the metrosexual one.. Timmy just killed me when he was running around with that fem "Tim-meh" delivery instead of all "TIMMY!" :rofl:
 
Day #49 Sprint Intervals

Same as Day #46. Hella sweat once again.. my wife's hating all this laundry she has to do..

Okay, we're heading into the final stretch here, last 2 weeks. All those things I thought would keep me from posting regularly on here are starting to come to fruition, so my presence will dwindle a bit. Rest assured, however, that I won't be (resting that is). I'll still be hitting things like a madman. Taking the wife out for Valentine's Day, but I won't be joining her in any food consumption -- I am locked in. Plenty of time to partake down the road..
A little outline of the final approach: blasting dem legs with heavy weights tomorrow, then sliding back into my own 3-day split the rest of the way (high reps). I like this program I'm doing, but I just gotta go back to what I know..
As well, I will continue keto-land until the final week (I get my first keto carb-up meal tonight! :woohoo:); then as stated I will use that last week to slowly fill back up, instead of depleting & filling back up last 2 days as I've previously done. I cannot outline those particular macros (that is not my secret to share), but suffice it to say I will be utilizing carbs with a very low fat intake until 'showtime'!
 
An excerpt from something I came across..
My cooking skills are getting rusty on this diet! :D
This will let me fantasize about getting back in the kitchen..

Pacific Sole with Oranges & Pecans
It’s a satisfying, sophisticated, one-skillet dinner with very little effort. The best choices are Pacific, Dover or English sole.

Serves: 2 (On my current diet maybe it serves two..otherwise, this is DEF a 1-person meal!)
Preparation time: 20 minutes

Ingredients
1 orange
10 ounces Pacific sole or tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 teaspoons unsalted butter
1 medium shallot, minced
2 tablespoons white-wine vinegar
2 tablespoons chopped pecans, toasted
2 tablespoons chopped fresh dill

Preparation
1. Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.

2. Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.

3. Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately.

Enjoy!

Nutrition Facts
Per serving:
234 calories
9 g fat (3 g sat, 3 g mono)
70 mg cholesterol
11 g carbohydrate
28 g protein
2 g fiber
401 mg sodium
556 mg potassium

Nutrition Bonus: vitamin C (70% Daily Value), calcium (20% DV)
 
snagency said:
An excerpt from something I came across..
My cooking skills are getting rusty on this diet! :D
This will let me fantasize about getting back in the kitchen..

Pacific Sole with Oranges & Pecans
It’s a satisfying, sophisticated, one-skillet dinner with very little effort. The best choices are Pacific, Dover or English sole.

Serves: 2 (On my current diet maybe it serves two..otherwise, this is DEF a 1-person meal!)
Preparation time: 20 minutes

Ingredients
1 orange
10 ounces Pacific sole or tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 teaspoons unsalted butter
1 medium shallot, minced
2 tablespoons white-wine vinegar
2 tablespoons chopped pecans, toasted
2 tablespoons chopped fresh dill

Preparation
1. Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.

2. Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.

3. Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately.

Enjoy!

Nutrition Facts
Per serving:
234 calories
9 g fat (3 g sat, 3 g mono)
70 mg cholesterol
11 g carbohydrate
28 g protein
2 g fiber
401 mg sodium
556 mg potassium

Nutrition Bonus: vitamin C (70% Daily Value), calcium (20% DV)
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haha I was just about to say.. if you can use sole you can use Talapia, man now I want fish...
 
Yeah me too man.. I'm getting tired of albacore tuna. I could do fish, but I'm actually trying to stay out of the kitchen as much as possible. Quick meals are the order these days.

Got an addition to the regimen today: cleaning some shelves here at GNC, and I came across apple-cider vinegar. I've used this stuff in the past, but I forgot all about it. So I picked me up a bottle, think I'll hit a couple TBS a day for the duration..
 
snagency said:
Yeah me too man.. I'm getting tired of albacore tuna. I could do fish, but I'm actually trying to stay out of the kitchen as much as possible. Quick meals are the order these days.

Got an addition to the regimen today: cleaning some shelves here at GNC, and I came across apple-cider vinegar. I've used this stuff in the past, but I forgot all about it. So I picked me up a bottle, think I'll hit a couple TBS a day for the duration..
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Yah I remember reading about it... never tried it.
 
snagency said:
That episode was hilarious. One of my favorite ones -- right up there with the metrosexual one.. Timmy just killed me when he was running around with that fem "Tim-meh" delivery instead of all "TIMMY!" :rofl:
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Or how about the episode were butters was alittle bi curious. Thats was a riot.
 
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