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Help plox Anonymous
I'm about 190-195 lbs, about 6'4, 20 years old and I have a problem. About a year ago I weighed 250 and I went into hardcore weight loss mode. I lost almost all that weight in about 2 months from far less eating and jogging every night. Now I'm certainly not complaining, I look a lot better and I feel a lot better, but I have a question for you.

How do I lose my gut? Pic is most definitely related as it's my disgusting stomach. I know it's a fish belly and what not, but right now I'm more worried about losing that gut. Please help me guys, what kind of exercises can I do do just shrink my gut?
>> Anonymous
Lose fat.
>> Anonymous
>>423227
Yes, but how? What EXACTLY do you recommend I do for the most fat loss specifically on my gut?
>> Anonymous
     File :-(, x)
do crunches for spot reduction
>> Anonymous
SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION SPOT REDUCTION
>> Anonymous
>less eating and jogging every night

you saw results from that did you not

that should be enough for a basic human being to grasp the concept of eating less and exercising more

how you do it is ENTIRELY up to you, if you just have a gut left most people can destroy that in about a month(maybe less) by picking up a 5 day split, and doing cardio at the end of every day to that split(10-15, not hard HIIT, as you cant do that 5 times a week, and some dont do cardio on leg days)
>> Anonymous
>>423232
So just crunch madness? And then it'll get better?
>> Anonymous
>>423241
Ok, but what specific cardio, I'm sorry for such stupid questions but this is honestly my first time doing "actual" exercises besides jogging.
>> Anonymous
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OP i used spot reduction techniques and now i look like this
>> Anonymous
what the hell is spot reduction?
>> Anonymous
>>423247
OP here, I was just about to ask that.
>> Anonymous
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>>423247
TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE
>> Anonymous
>>423248

it's where you target specific places in which you want to lose fat. it's the same thing as TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING
>> Anonymous
OP, in all honesty, you're being trolled for being a noob
>> Anonymous
pretty sure the OP is trolling

there is no specific cardio to do

do anything to get your heart pumping, keep jogging if you want
>> Anonymous
>>423224

:3
>> Anonymous
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TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE
>> Anonymous
>>423263
I assumed as much, but I really do just want some help. I can't help being a noob at something I've never delved into before.
>> Anonymous
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TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE
>> Anonymous
>>423272
OP here, don't you lie to me with your
:3 face
>> Anonymous
in the same place as op
valid help preaze
>> Anonymous
why kermit why
>> Anonymous
Do cardio you dumbshits
>> Anonymous
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TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING
>> Anonymous
sorry for my /fit/ newfagness. but i was just wondring why it's always kermit yelling tone
>> Anonymous
>>423325

kermit is the ultimate troll
>> Anonymous
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TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONETONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE
>> Anonymous
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TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE
>> Anonymous
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TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING TONING
>> Anonymous
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TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE
>> Anonymous
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TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE
>> Anonymous
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TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE
>> Anonymous
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TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE
>> Anonymous
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TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE TONE
>> Anonymous
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KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL
>> Anonymous
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KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL KETTLEBELL
>> Anonymous
>>423437
touche
>> Anonymous
I'm going to stab all of you typing tourette's freaks in the eye.
>> Anonymous
Oh god, op here and I can't believe this is still up. I love the TONE spam.
>> Anonymous
OP, what did you usually eat and how long did you jog every day?
>> Anonymous
>>424376
Not OP but I have a similar problem, I used to weigh 275 and now I'm 180. I've increased duration of my exercises and continue to count my calories, etc but I've plateaued at 180 for the past 2 months.

My diet consists of oatmeal, egg whites, kashi/nature's path cereals, soy milk, peaches, bananas, blueberries, natural peanut butter, then the occasional bagel/clif bar as fuel while cycling for long distances.
Workouts generally involve swimming 40+ minutes, cycling 50+ miles (2.5 hours) , or running 7 miles (1 hour)
>> Anonymous
>>424393

Too many carbs + sugars (fruits) Eat more meat and garden greens and it should start going down. Also start lifting to increase your metabolism.
>> Anonymous
you guys have lost too much muscle......start lifting weights at least 3 times a week and keep up your jogging eat 4-5 times a day(mostly eating chicken just cook up like a pound to a pound and a half of some good spicy chicken and eat slowly in 4 and 8oz portions) and lower your sugar intake except for when you are about to lift and postlift 10 minutes of cardio as well postlift......and then 30 minutes of cardio tue,thur,sat and weighted sit-ups/crunches/ab workout.....sleep all day sunday :)
>> Anonymous
>>424427
Thanks.
Any green suggestions?
I was doing a lot of spinach, garden salads, and celery before but got burned out.
>> Anonymous
i read about this guy who just walks for like 25miles at a time..........to burn just straight body fat and not lose muscle mass as a result......
>> Anonymous
hmm i wonder how hard i can push myself doing cardio before i start to lose lean body mass.......like what is the maximum......meh basically get a excercise bike and sit in front of the tv and pedal slowly for like 7 hours a day until you are skinny as fuck.......probably cheat your way down as much as you can by not eating anything and running your ass off fuck your lbm at first take it down to as low as you can then start lifting weights and eating as much protein as possible and then slowly ride the bike while you watch tv for 7 hours at a time on off-days i never gave you guys the link for this guys stuff though


http://www.bodyfatguide.com/PoundADay.htm
>> Anonymous
http://www.truestarhealth.com/members/cm_archives11ML3P1A2.html

Spot reduction = myth.
>> Anonymous
i just got an idea for a tv show like mythbusters just for health and fitness....Healthbusters......we'll take fat people and try out myths with them and prove them true of false........YEA USE FAT PEOPLE!
>> Anonymous
>>424456
yo bro good idea bro
>> Anonymous
>>424456

hey brah, like cool story
>> Anonymous
u dont shrink ur gut. build spartan abs bitch.
>> Anonymous
>>424434
Or you can run for 20 minutes, get the same results and have more time for SQUATZ.