9/28/2017 0 Comments 170 Pound Bodybuilder DietsHow to gain weight and build muscle mass fast! Urgent Report. For Hardgainers ONLY.. Read this letter to see his incredible transformation after only 1. This is unlike. anything you've ever seen before. I tried everything. I simply couldn't gain any weight. I'm not gifted. with great genetics, or very athletic. I'm just an average. I needed to learn how to gain weight. Muscle. mass, that is. After sifting through all the hype and crappy. I discovered a few all- natural, muscle- gaining. And do it faster than most typical weight gain workouts. Using these simple techniques, I not only gained. I also reduced. my body fat from 1. Skinny. And Average,I Hated Being Thin. Hi. My name is Anthony Ellis. And all of my. life I had been very thin (about 1. Being extremely thin may be OK for. But for me, it was degrading. In school, I was so thin that I wasn't allowed. I was totally. ashamed of my body. To try and hide this from friends (who. I always wore baggy clothes and long sleeved. Even in the summer time. I wanted to gain weight so badly that I tried. I could. I wasted thousands. Including: High calorie weight gain powders. The Stronglifts 5x5 routine by Mehdi is a simple & effective method to gain strength. Learn more in this Stronglifts 5x5 review. Gain mass and build lean muscle in just 3 months with this bodybuilding meal plan. 10 Most Inspiring Success Stories Looking for a little motivation? These 10 women lost a total of 555 pounds! Read their stories and check out their incredible before. Liver Tablets. Boron. Smilax. Mexican Yams. Carbohydrate Powders. Cybergenics. Liquid Oxygen. Colon Cleansing. Blue- Green Algae.. And much more. I joined a gym, and eagerly tried many of. I did everything that. I was told to do, no matter how unusual it sounded. I worked out 5- 7 times per week, 2 hours each. Day after day, week after week I waited for the muscle. I never gained a pound! In fact, eight years later. I looked exactly the same. How Many Carbohydrates Do You Need? A perennial question, argument and debate in the field of nutrition has to do with how many carbohydrates people should be eating. Josh Bartosz Lost 141 Pounds: Muscle-Building Myth #3: High Protein Diets. Written by Shane Duquette on June 6, 2012. It was frustrating. I couldn't understand. I did everything that I was supposed to do, but it wasn't. I knew that I would never be huge. I just want. a body that I could be proud of. Was that too much to ask? Why was this so difficult? Here's. The . Using their. I don't use steroids. I never want to. And my body does not gain muscle mass. I now realize that I am a . Because of this. why would I listen to someone who gains muscle easily? Anything they say will not be relevant to me. And what works for someone who's overweight. NOT work for someone trying to. If you're anything like me, you're tired of. That's. why I began looking for training and dieting techniques that. Please read this page carefully because I am. I learned and how you can apply. YOUR. Body. I also came across some hard- to- accept. I was not ready to believe. Learn how to lose two pounds per week naturally and keep it off permanently. That's 100 lbs in one year!Looking back. I now realize that this information was the major turning. I had to let. go of old myths: Myth. If You Want To Look Like. A Bodybuilder, You Must Train Like Them. For many years I read the bodybuilder magazines. I tried workout after workout. Unfortunately, I did. And like all other. I. For example, let's look at a sport like basketball. I can pay for private coaches. Michael Jordan; eat exactly what he eats. Sure I will get decent at the game. I will never be as good as Michael Jordan. Heck I won't even be goon enough to play professionally. The same goes for bodybuilding. First of all. the bodybuilders in this sport are gifted genetically. Their. bodies respond well to resistance training. Even if you train. These drugs give them. So they can train. Former professional bodybuilder Craig Titus. I'm telling you this. You must. forget trying to train like a professional bodybuilder. It. won't work on us normal guys. You must train in a way that. Of course I still enjoy looking at bodybuilder. I. skip their recommended workouts and suggestions. Again they can do. I also had to stop training so often and. If that were true, all I would have to. I'd be huge! Unfortunately, it's not true, it doesn't work. Your body does. not build muscle while you are in the gym. Your body builds muscle while resting. Weight training is needed only to stimulate. After that, your body needs rest and food to build. And hardgainers need more rest and food than others. That took me a long time to understand. Working. out too often doesn't allow your muscles the necessary time. Not only will you not grow, but you will also. And possible muscle loss! Now, when you do train, the best way to gain. You must focus. on compound free- weight training, and lift challenging (that. This stimulates the largest amount of muscle. Your body responds to this stimulus by increasing the. In the past, I used mostly machines. I was always. told that free weights were a waste of time, and machines. Most machines are a waste of time for. Machines limit your development, because they. On the other hand, free weights make you support. If your smaller supporting muscles are weak. To build size and strength. I am quietly proud. I am really happy with my gains. Anthony. says is correct and well founded. I have taken my after photos now. I mean i noticed myself in the mirror. Being naturally thin. I did not want to get fat — I just. So, I focused on low calorie diets. I was supposed to do to keep my body fat low. Unfortunately, what I did not know was that. This. is a point that most hardgainers don't realize — Because. Eating a lot of calories. Training with free weights. Right? This is the most important factor in. When you overload your system with plenty of. The goal is to eat just enough calories. The second way you must shock your body is with. Weight training is the fastest way to get. Dieting and weight training both work together. Your advise and support. I don' think. I can thank you enough... I can only imagine. Thanks for taking the time.! To gain weight you have to eat, period! It basically. must become a job. This is very simple, but most people never. That was my biggest mistake. I had to learn to measure and calculate my. If you don't do this, you'll never know. Eating three meals a day does not. It doesn't provide your body with the constant flow. So, you must increase your meal intake to 6. Yes, six meals per day!(But don't worry. There are ways around this. I show you how. I'll come back to this a little later. During that time, if you have. Eating six meals per day will ensure. You will never be in starvation. I will be honest, eating six meals a day takes. But there are ways to make it much. Now, I know that this is a very sensitive subject. Some say that they're a waste of money. Well, they. are partly correct. In fact, let's take a look at this a little. Too much training and incorrect eating are two. In other words, they're wasting their time, effort. They simply supplement your existing diet. If you are not training and eating. You will be wasting your money! Let me repeat that because it's so important.. Supplements are not a substitute. Supplements don't make the program, they're. You still get results without them. A good, strong diet with plenty of. And once you invest in my program, I show you. If you can't get that, then the first supplement. Because, if you're like. So. the protein supplement is essential in this case. The supplement that helps the most is the Meal. Replacement Powder (MRP). MRPs consist of whey protein. They're designed. Since it represents one meal, that's one less. I have to worry about preparing. Also, MRPs help me reach. In this respect, it's much better than meat. If you're like most people and maintain a busy. Over the years, I've tried hundreds of. One of those is the MRP. Another product I recommend is Creatine. Monohydrate. Personally, I've had incredible results with. I know many skeptics question its effectiveness. I don't know if it'll work for you. But it's the #1 selling sports nutrition supplement. Creatine has been proven to. I just wanted to show. I considered. it a gift. I followed my plan. I didn't skip workouts or meals. If you can't. do this, then forget about getting incredible results. Working. out, and dieting on an inconsistent basis, won't bring a significant. I know, because that's what I did most of. Do it right or don't do it at all! To be successful in anything, you must commit. Once I became. consistent, results came quickly. In fact, I began to see. Using these simple concepts, I created a training. I believed would work for me, and it did! Finally. I began to gain weight. After years of wasted effort. I began to see amazing results in less than 3 weeks! I began to gain weight so quickly that I reached. It has lifted my self- esteem and improved my outlook. Because of my incredible transformation, I was. Body Of Work. and in Muscle Media (a popular fitness magazine). After my transformation, I got the opportunity. Bill. Phillips. Bill Phillips & Anthony Ellis. As well as author Shawn Phillips. Anthony Ellis (left), Shawn. Phillips (middle)I learned and train from top MMA coaches like. Tony Blauer. Tony Blauer & Anthony Ellis. And I . I wrote muscle building articles for bodybuilding. Here Are Magazine Scans Of Three Of My Published Articles: I became an inspiration for all skinny guys. But. Everyone Still Kept Asking Me, . Many of their. stories are similar to mine. If so, you. want to improve your physique but lack guidance and knowledge. You're confused by the many books, diets and. This is where I believe most people fail. BUT it's very difficult. This is by far the most confusing concept for. If you're not. eating the right foods AND in the right amounts... Period. Everyone says, . Nor do they explain how to choose. This is where most books and personal trainers. I've spent a considerable amount. NO crash diets. NO. NO complex calorie calculations. In plain English, I explain all the necessary. I tell you exactly. That way, you can create a custom- tailored program. But.. What. If You Want To Start Right Away. And Just Need Some Quick Guidance? Well, here's the best part. I've already done it for you! This course comes. I've created specifically. Without steroids. This program tells you: What mass- building. How much you need. When to eat! To get you in the gym ASAP, I've also included. I used. during my program. That's right! I've already created for you a. The pre- set diets and weight- training programs. I suggest in the program. They're. all laid out in an easy- to- understand format so you always. You don't have to think about anything, just. What. Do The Experts Say About This Program? After reviewing the. How do some cultures stay lean while still consuming high amounts of carbohydrates? Last week I was interviewed by Ben Greenfield. Ben asked a lot of great questions which many of you have also asked over the past few months. Take a look here and see the questions Ben posed. The more insulin your pancreas needs to secrete to manage your glycemic load, the higher your average insulin levels, which is manifested by higher levels of circulating insulin at all times – fed and not fed. Higher levels of insulin lead to less fat oxidation and more fat storage (from both ingested fats AND ingested carbohydrates – de novo lipogenesis). Failure to understand this point may be one of the most significant reasons for the calories- are- everything- argument. That is, cutting calories almost always means cutting carbohydrates, cutting insulin, and cutting fat storage. In other words, they actually consume fewer total carbohydrates in most cases than a typical Westerner (and in the presence of much less sugar!). Compare the figure above with that below, showing “typical” American carbohydrate consumptive patterns: Are we eating the same amount of pasta per meal as the folks in Italy? To be clear, the science around this is not fully worked out, and much of what we speculate is based on indirect cause- and- effect inference, coupled with “sound” mechanistic reasoning and, of course, strong observation. When I go through the biochemistry of this (which is super- cool!) it will be obvious why this is true: Eat a huge excess of omega- 6 PUFA relative to omega- 3 PUFA and your blood and tissues will show a lot of AA relative to EPA and DHA. Here’s where the story goes from being “clear” to “less clear,” at least to me. There is reasonable evidence that too little EPA and DHA (omega- 3) predisposes us to certain diseases, in particular, cardiovascular disease. I don’t know (yet), but will continue to work on this. That said, there is some indirect evidence linking differential consumption of PUFA (i. Hence, Western diets, where we don’t consume much omega- 3 PUFA, and it is very difficult to avoid omega- 6 PUFA (they show up in virtually every processed and packaged food we touch, not to mention all sauces and dressing, and even our grain- fed meat), may predispose us to greater insulin resistance and inflammation. The results were impressive. Of course not, but it was a nice way to experience the full spectrum of carbohydrate restriction. Probably, provided I don’t go back to eating sugar and stuffing my face with carbohydrates. In fact, my little sister probably knows that protein is important for building muscle. There’s some truth to this. This is a common problem for some absolute beginners, vegetarians and vegans. They eat too little protein and thus struggle to put on muscle. But what about your regular gym dude? What about the guy that trains 6 times a week? What about a skinny ectomorph trying to pack on muscle? They all probably think they need a helluva. Most of them are funded by supplement companies who pay their bills by selling protein powders, so these companies have a huge vested interest in proving that more protein = more muscles. A protein company funding a protein overfeeding study doesn’t mean the results will be fraudulent or anything. More carbs and more calories means we’re able to build more muscle out of less protein. Jose Antonio is the director in chief of the Journal of the International Society of Sports Nutrition (JISSN). Some of them show some preliminary promise. However, his studies still aren’t showing that much of a benefit despite the incredibly high protein intakes. For example, the conclusion of one of his more recent studies. Beyond that amount it hasn’t been proven that more protein results in any more muscle growth whatsoever (study. Some of Jose Antonio’s work has shown some potential benefit to higher intakes (as high as 1. So let’s say you’re a classic ectomorph weighing in at lean 1. If you get even just 2. That’s all you need plus a bit extra. Keep in mind that there’s no harm to your health in eating loads of protein, just that the muscle- building benefit comes from the extra calories, not the fact that you’re consuming protein (study, study, study). Even those extra calories aren’t packing quite the caloric punch that another macronutrient would, because digesting protein results in a lot of energy being “wasted” as heat. Your body expends a certain amount of energy digesting and processing nutrients, and this is dubbed the thermic effect of food (TEF). If you eat 8. 00 calories of protein you’ll lose about a quarter of them to heat. For skinny guys with small appetites this can make bulking up a lot harder. In addition to this, protein is also the most filling of all the macronutrients. Bulking diets become far easier when you’re getting more of your calories from carbs or fats. All of a sudden you have poor ectomorphs trying to force feed themselves way past the point of fullness and still unable to get into a caloric surplus, i. As you may be noticing, us ectomorphs often stumble into doing. Paleo, low carb diets, etc. Someone with heart diseases might be best eating a lower fat diet. Someone who’s overweight might be best on a higher protein diet. As skinny guys, we tend to benefit from eating a ton of carbs. There are a few reasons for this. First, carbs can be really great for our appetite. They may even create something called the “rebound effect”, where it causes our appetite to come back again shortly after eating. For chubsters this is often the express highway to fatville, but for us ectomorphs this is an incredible tool for loving a calorie- heavy diet that will have us building loads of muscle. Second, some of the carbohydrates we eat are stored in our muscles in the form of muscle glycogen, and it’s that glycogen that entirely fuels our weightlifting workouts (study, study). Not consuming enough carbohydrates will make us fatigue sooner, reducing our workout performance. If you try to bulk on high protein diet you’ll probably be eating tons of meat and tons of dairy (especially whey protein powder). That’s not bad, but it’s expensive! For most ectomorphs eating enough to gain weight, 2. Things like muesli cereal with milk, or peanut butter and banana sandwiches? Okay so we do advise getting in some good protein after working out, and studies pretty unanimously support the benefits of that (study, study), but a huge part of the benefit actually comes from the calories/carbohydrates that we recommend having alongside it, and not just the protein (study). In fact, you can build tons of extra muscle just by having carb- filled post- workout shakes without any protein in them at all, especially if they have creatine in them (study).(If you want our recommendations for ectomorph post- workout nutrition check this post out.)Why doesn’t everybody know this then? A lot of the most popular diets these days are higher in fat and lower in carbs. It may unfairly vilify certain foods, but it’s easy to understand and works pretty well for the vast majority of people. So it’s not wrong, per se, just not ideal for guys like us. Different body types, lifestyles, and goals produce very different nutritional demands: Naturally chubby guys often respond better to a diet higher in protein and fats, and these guys make up the majority. As ectomorphs we’re thyroid dominant (hormone talk), meaning that we’re better at processing carbohydrates. It’s unlikely that we’ll convert them to fat, and with a proper workout plan in place we’ll use those carb calories to build muscle. Most guys aren’t trying to gain weight, let alone rapidly gain weight. If you were asking me how to maintain your muscle mass or lose fat my nutrition advice would be different. In order to do this we need to intelligently stimulate our muscles and increase our calorie intake. Carbs will help. Sedentary lifestyles reduce the demand that we have for carbohydrates. Our bodies use carbohydrates as an energy source, so if you don’t expend much energy you don’t need many carbohydrates. Most guys drive to work, sit in an office and daydream about weighing less. Those guys don’t need carbs. Since overweight people living that lifestyle are so prevalent, this is great nutrition advice for the masses. Only 3% of the population wants to. As ectomorphs we have higher metabolisms and naturally expend a lot of energy (often as heat). Add in a weightlifting plan and our energy requirements shoot up even further. Strength training and carbs are a match made in heaven. There’s a window surrounding our workouts where carbs are extremely beneficial. Even beefy guys will often benefit from consuming plenty of carbs within the two hours following their workouts if they’re looking to maximize muscle gain while minimizing fat gain. As ectomorphs this window doubles. If our goal is rapid muscle gain we should even be eating plenty of carbs up to 4. If you work out three times per week, as we do, well, that’s pretty much always! Does this mean too much protein is bad for us? Not at all. It won’t strain your kidneys, stress your liver, make you ugly, lower your sperm count, or any of the other anti- protein myths you may have heard (study). Well except for the gas thing. A very high protein diet will give some people pretty gnarly gas. Protein is a perfectly fine macronutrient, and you can digest over 1. You just don’t need ludicrous amounts of it when trying to build optimal amounts of lean muscle as an ectomorph. We can do better. All this doesn’t mean that protein isn’t important, but rather that most of your calories should probably come from carbohydrates. It’s rare to find a skinny guy (or even a skinny- fat guy) that this won’t hold true for. If you’re eating a calorie surplus large enough to build muscle with around. That will give you more than the required amount of protein, and any extra is muscle gravy. Where should most of your calories come from? Everyone is a little different, which is why it can be really helpful to track your results and adjust accordingly. And maybe 3. 0% from nutritious fats. And therein lies your best chance at building muscle as a thin / skinny / skinny- fat / ectomorph guy: eat well, lift heavy, be smart, love life. Adequate protein is enough. The Beginner’s Guide to Intermittent Fasting. The following article is written by guest columnist Steve Kamb, whose views may not precisely reflect those of my own. To review my recommendations on intermittent fasting (IF), see the recommended reading listing at the bottom of this page. By Steve Kamb ? Make sure you start off with a healthy breakfast, so you can get that metabolism firing first thing in the morning! Eat breakfast like a king, lunch like a prince, and dinner like a pauper.? Make sure you eat six small meals throughout the day so your metabolism stays operating at maximum capacity all day long. So, eat breakfast to lose weight and obtain optimal health. As skeptics, what we need to ask: what if there's science and research that promotes SKIPPING BREAKFAST (the horror! I want to share with you a concept about skipping breakfast (and other meals), and how your health will benefit as a result. This is a topic that is very controversial, as it turns a LOT of conventional wisdom on its head. This is why this article is filled with more sources and citations than Jim Carrey's glove compartment. What Is Intermittent Fasting? Intermittent fasting is not a diet, but rather a dieting pattern. In simpler terms: it's making a conscious decision to skip certain meals. By fasting and then feasting on purpose, intermittent fasting means eating your calories during a specific window of the day, and choosing not to eat food during the rest. Now, there are a few different ways to take advantage of intermittent fasting: Regularly eat during a specific time period. For example, only eating from noon- 8 PM, essentially skipping breakfast. Some people only eat in a 6- hour window, or even a 4- hour window. Skip two meals one day, taking a full 2. For example, eating on a normal schedule (finishing dinner at 8. PM) and then not eating again until 8. PM the following day. Now, you might be thinking: . Yes, by cutting out an entire meal, you are able to eat MORE food during your other meals and still consume a caloric deficit (which is an important for losing weight). However, as we already know that not all calories all created equal, the timing of meals can also influence how your body reacts. How Does Intermittent Fasting Work? With intermittent fasting, your body operates differently when . Because it has all of this readily available, easy to burn energy in its blood stream (thanks to the food you ate), your body will choose to use that as energy rather than the fat you have stored. This is especially true if you just consumed carbohydrates/sugar, as your body prefers to burn sugar as energy before any other source. During the . Burning fat = win. The same goes for working out in a . Without a ready supply of glucose and glycogen to pull from (which has been depleted over the course of your fasted state, and hasn't yet been replenished with a pre- workout meal), your body is forced to adapt and pull from the only source of energy available to it: the fat stored in your cells! Why does this work? Your body reacts to energy consumption (eating food) with insulin production. Essentially, the more sensitive your body is to insulin, the more likely you'll be to use the food you consume efficiently, which can help lead to weight loss and muscle creation. Along with that, your body is most sensitive to insulin following a period of fasting. Your glycogen (a starch stored in your muscles and liver that your body can burn as fuel when necessary) is depleted during sleep (fasting), and will be depleted even further during training, which can further increase insulin sensitivity. This means that a meal immediately following your workout will be stored most efficiently: mostly as glycogen for muscle stores, burned as energy immediately to help with the recovery process, with minimal amounts stored as fat. Compare this to a regular day (no intermittent fasting). With insulin sensitivity at normal levels, the carbs and foods consumed will see full glycogen stores, enough glucose in the blood stream, and thus be more likely to get stored as fat. Not only that, but growth hormone is increased during fasted states (both during sleep and after a period of fasting). Combine this increased growth hormone secretion, the decrease in insulin production (and thus increase in insulin sensitivity), and you're essentially priming your body for muscle growth and fat loss with intermittent fasting. The less science- y version: Intermittent fasting can help teach your body to use the food it consumes more efficiently. For many different physiological reasons, fasting can help promote weight loss and muscle building when done properly. Why Does Every Health Book Say 'Eat 6 Small Meals a Day'? There are a few main reasons why diet books recommend six small meals: When you eat a meal, your body does have to burn extra calories just to process that meal. So, the theory is that if you eat all day long with small meals, your body is constantly burning extra calories and your metabolism is firing at optimal capacity, right? Well, that's not true. Whether you eat 2. When you eat smaller meals, you're less likely to overeat during your regular meals. I can definitely see some truth here, especially for people who struggle with portion control or don't know how much food they should be eating. However, once you educate yourself and take control of your eating, I would argue most people find that eating six times a day is very prohibitive and requires a lot of effort. Along with that, because you're eating six small meals, I'd argue that you probably never feel . Although grounded in seemingly logical principles, the . Do you think Joe caveman pulled out his pocket sundial six times a day to consume his equally portioned meals? He ate when he could, and his body adapted to still function optimally during the rest of the day. A recent study (highlighted by the New York Times) has done a great job of challenging the . Martin from Lean. Gains points out two important quotes from the study. Under the conditions described in the present study, all three hypotheses were rejected. The present results do not support this hypothesis. Meal frequency is not nearly as important as the quantity and quality of food consumed. This study reached similar conclusions. Why Intermittent Fasting? Because it works. Although we know that not all calories are created equal, caloric restriction plays a central role in weight loss. When you fast (either for 1. This will give your body a chance to lose weight as you're simply just eating less calories than you were consuming before. Because it simplifies your day. Rather than having to prepare, pack, eat, and time your meals every 2- 3 hours, you simply skip a meal or two and only worry about eating food in your eating window. It requires less time (and potentially money). Rather than having to prepare or purchase three to six meals a day, you only need to prepare two meals. Instead of stopping what you're doing six times a day to eat, you simply only have to stop to eat twice. Rather than having to do the dishes six times, you only have to do them twice. Rather than having to purchase six meals a day, you only need to purchase two. It promotes stronger insulin sensitivity and increased growth hormone secretion, two keys for weight loss and muscle gain. This was already explained in the previous section with relevant sources, but intermittent fasting helps you create a double whammy for weight loss. What Are the Drawbacks of Intermittent Fasting? In my own experimentation, I have found very few negative side effects with Intermittent fasting. The BIGGEST issue I've found, and the biggest concern most people have, is that intermittent fasting will lead to lower energy, focus, and the . People are concerned that they will spend all morning being miserable because they haven't consumed any food, and thus will be miserable at work and ineffective at whatever task it is they are working on. Yes, the initial transition from EATING ALL THE TIME, to intermittent fasting can be a bit of a jolt to your system. However, once you get through the transition, your body can quickly adapt and learn to function just as well only eating a few times a day: This study explains that in participants after 4. If you eat every three hours, your body will start to get hungry every three hours as it learns and becomes used to expecting (and receiving) food every three hours. If you eat breakfast every morning, your body is expecting to wake up and eat food. It turns out, quite a bit of it is mental. Once you retrain your body to NOT expect food all day every day (or first thing in the morning), these side effects become less of an issue (thanks to a substance our bodies produce called ghrelin). Think about it in caveman terms again. We certainly found ways to survive during periods of feast and famine, and that remains true today. It actually takes our bodies about 8. As we're talking about small fasts (1. AN IMPORTANT CAVEAT: Intermittent Fasting can be complex for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc. If you fit into this category, I highly recommend you check with your doctor or dietitian before adjusting your eating schedule. I believe more research needs to be done for these particular cases and thus would recommend you do what works best for YOU. Can I Build Muscle and Gain Weight While Intermittently Fasting? Absolutely! In fact, I have been intermittent fasting for the past three months or so while building muscle, with minimal increase to my body fat percentage. I still eat the same number of calories I was consuming before, but instead of eating all day long, I condense all of my calorie consumption into an eight hour window. AM Work out with heavy strength training in a fasted state. PM Immediately consume 1/2 of my calories for the day (a regular whole- food meal, followed by a massive Calorie Bomb Shake.) 7 PM Consume the second portion of my calories for the day in a big dinner.
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