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Old 03-23-2010, 11:45 AM   #961
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Well Darlene from your avatar, you look great as well. You are doing something right. Yes get your bodyfat tested - I think that is better now than the scale.

Now that the amount of weight I need to lose is little, I would rather concentrate on body fat loss. Thanks for the compliments. I do want my tummy more solid but I have to say the small waist is genetic.

Sadly, I have saddlebags and a wide back so I am concentrating on those too.
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Old 03-23-2010, 11:49 AM   #962
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You can get an idea of where you are "at" by entering your measurements (taken with a tape measure) here:

Body Fat Calculator

None of this is an exact science...just another measuring tool.

Scroll down to the bottom of the page for women...and for the tape measure boxes.

Last edited by LowCarbRachel; 03-23-2010 at 11:51 AM..
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Old 03-23-2010, 12:04 PM   #963
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Speaking of body fat testing. The girl who is going to do the hydrostatic under water weighing said that the center is closed today, and the rest of the week. I have it rescheduled for next Tuesday at noon..
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Old 03-23-2010, 12:05 PM   #964
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Quote:
Originally Posted by afuentes View Post
that is why I gave it to my husband. After a few sips of "this is too good to be true", I figured it was and stopped.
Smart girl - I bet that shake was too good to be true!

Quote:
Originally Posted by LowCarbRachel View Post
Anyone else think she actually looked better in her before pic? She looks like a totally fake barbie doll to me in her after pic.
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Old 03-23-2010, 12:15 PM   #965
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http://www.youtube.com/watch?v=4-94JhLEiN0\
I know this has nothing to do with weight lifting, or nutrition, but I saw this clip and It just made me so happy!! LOL I hope you all enjoy it
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Old 03-23-2010, 12:42 PM   #966
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Originally Posted by yorick View Post
Stack,

I'll ask this here instead of the BCC thread since it pertains more to lifting.

Do you think the Trap bar is a pretty acceptable alternative to traditional dead lifts? I mean, I know you use it, but I'm wondering if it is too much of a "cheat" if I'm following a program that requires dead lifts.
Matt,

As it works all of the same muscles and is still a brutal compound exercise, I do not think Trap Bar Deads ("TBDL's") are a "cheat". As TBDL's are somewhat of a hybrid Squat/Deadlift - a "Squatlift" as some have called it - most people can lift more on the TBDL than the Conventional Deadlift ("CDL") because of the greater quadriceps involvement. Thus, the mechanical advantage is compensated for by the increased overload.

I used the TBDL in meet training and experienced good carryover to the CDL, but you also have to "practice" CDLing in order to know the pulling groove and apply the raw strength gained from the TBDL. One way to do this, which is what I did, is to do "Speed Deads" on a different training day. You would do your heavy, max effort work with the TBDL and then do your dynamic work with CDL's on another day (usually the Max Effort Squat day), doing 12-15 fast singles at 60% of your 1-rep max with 30 second rests between sets.

If you are planning to run one of the "Big 3/3 Days per Week/5x5" routines that have you Squat and Deadlift on the same day, I would not advise using the TBDL as there is too much overlap with Squatting. Stick with CDL's or SLDL's if you're going to do that.
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Old 03-23-2010, 12:44 PM   #967
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Quote:
Originally Posted by Firm Hottie View Post
Smart girl - I bet that shake was too good to be true!



Anyone else think she actually looked better in her before pic? She looks like a totally fake barbie doll to me in her after pic.
I do definitely... I wish that my boobs got bigger and perkier when I lose weight! LOL
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Old 03-23-2010, 12:51 PM   #968
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I do definitely... I wish that my boobs got bigger and perkier when I lose weight! LOL


Of course her plastic surgeon had nothing to do with that at all!
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Old 03-23-2010, 01:00 PM   #969
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Heidi was cute before - it is sad to me. Jami - I can't wait for your results.
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Old 03-23-2010, 01:01 PM   #970
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Of Course not! LOl
thanks Afuentes!
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Old 03-23-2010, 01:13 PM   #971
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DS's home from school, has eaten his snack, and has announced that he wants to work out with me. He's only 11, but I'll let him, using only my lightest weights. As for me, I'm going to up my weights a bit. I know I took last week off, but the 3/5/8s I was using before are just too light.

Okay, off to work out!
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Old 03-23-2010, 01:22 PM   #972
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Quote:
Originally Posted by afuentes View Post
I did my bodyfat test last night with a trainer, Vince. He is not my trainer (don't have one) but he did it for me anyways - nice.

Anyways, it came out 21% bodyfat. I asked him about the accuracy and he said it is "give or take a few percents". He said the most accurate is the "water one". I think it is hydrostatic underwater something or another. I will do that one much later.

But this is good b/c I will be checking it every 2 weeks to watch it go down a little at a time. I want to be in the teens!!!! :blush:

So my goal for now is 19% bodyfat. We will see how long that takes me. It will be all about my diet.
congrats to you!!!!!!!

most accurate is an autopsy.. then dexa, then hyrdo.... anything else can be off as much as 3-5 or more percent ...depending on the trainer, experience or conditions.
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Old 03-23-2010, 01:58 PM   #973
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Ileen... I think for now I'll pass on the "autopsy" to determine bf%

Does anyone have any suggestions to avoid the stuffed, bloated feeling on "refeed" days? I have some problems with it on other days as well just from raising the carbs in my diet.... does this get better? does your body adjust?... or is this just how it is when you eat higher carbs?

I had 5 meals planned for the day.. eating most of the carbs within the first 5 hours but since lunch.. I've felt so bloated that I can't handle a 3:00 and 6:00 meal... I will eat around 4pm.. I go to bed very early anyway.

This is how my refeed ratios looked today:

Calories: 2213
Fat: 69g/ 26%
Carbs: 165g/ 44%
Proteins: 165g/ 30%
Fiber: 41g

As for exercise... today was my cardio day (30 minutes).
__________________
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July 2012: 170 lbs.
Current: 160/sz 10
Goal: 145/ sz 6
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Old 03-23-2010, 02:00 PM   #974
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Stats for Tuesday
exercise: 30 minute HIIT
Meals:
M1 EFL pumpkin pancakes (1/2 cup pumpkin puree, 1/2 scoop vanilla protein powder, 3 egg whites, 1/4 cup sf maple syrup)
M2 LC "sandwich" LC wrap, turkey, FF cheese slice, LF miracle whip, spicy mustard, 4 jalapenos, 1/2 cup shredded lettuce, 1 cup green beans
M3... same as M1
M4 1/2 cup cottage cheese, chopped granny smith apple, cinnamon, splenda
M5 6oz Grilled chicken breast, steamed veggies
1267 cals
fat 24g 17%
carbs 82g 26%
Protein 178 54%
fiber 21g
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Old 03-23-2010, 02:01 PM   #975
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Darlene, only time will heal! LOl You'll just have to give it about 3-4 days..
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Old 03-23-2010, 02:21 PM   #976
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Darlene, is it possible that you're sensitive to one of your carb up foods? I'm pretty sure I'm allergic to gluten...and now I'm thinking that I'm also sensitive to dairy (ate it yesterday and bloated up like I was pregnant.) You shouldn't have to feel uncomfortable on your refeed days.
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Old 03-23-2010, 02:24 PM   #977
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I like the picture of Heidi on the beach the best. She looked more natural and real there, to me.
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Old 03-23-2010, 02:31 PM   #978
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Hi everyone! Dang it's hard to keep up with this thread! But, that's ok. Glad to see so much participation.

Today's workout:
10 minutes rebounding to warm-up
40 deadlifts @ 62 lbs
40 birddogs
40 hip extentions
40 rows @ 20 lbs
30 bench press @ 40
20 planks @ 10 cts. ea.
30 toe raises @ 15 lbs
20 more minutes rebounding at a nice steady jog.

Menu
Brfst: 2 large coffee w/ half&half, 3 strips bacon, 2 eggs
snack 1 T crunchy peanut butter
lunch Proatmeal - 1/3 cup old fashioned oats, scoop whey, 1 T butter, cinnamon (pre w/o)
snack - Shake w/ 2 scoops whey, 1/3 cup egg sub, water & lemon juice 2 T half&half
Dinner ?????? fat's a little high so it will be something small

Current totals: 1373 - 80g fat - 36g carb - 4g fiber - 122g protein
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Old 03-23-2010, 03:00 PM   #979
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The workout with DS was a joke. He got tired of my constant form pointers (OMG, you should see the way he was trying to do squats! ), so he wound up doing his own thing (doing bicep curls and shoulder presses with 3s and jumping on my mini tramp) while I did my workout. I upped my weights a bit and could really feel the difference. At one point, my DS said, "Wow mom, that must be hard - look at how much you're sweating!"

Quote:
Originally Posted by dbglasgow View Post
Ileen... I think for now I'll pass on the "autopsy" to determine bf%

Does anyone have any suggestions to avoid the stuffed, bloated feeling on "refeed" days? I have some problems with it on other days as well just from raising the carbs in my diet.... does this get better? does your body adjust?... or is this just how it is when you eat higher carbs?

I had 5 meals planned for the day.. eating most of the carbs within the first 5 hours but since lunch.. I've felt so bloated that I can't handle a 3:00 and 6:00 meal... I will eat around 4pm.. I go to bed very early anyway.

This is how my refeed ratios looked today:

Calories: 2213
Fat: 69g/ 26%
Carbs: 165g/ 44%
Proteins: 165g/ 30%
Fiber: 41g

As for exercise... today was my cardio day (30 minutes).
Darlene, your numbers look good. Why not post your menu so we can see what you actually ate. Both so we can see what might be causing the problem, and also so that we can copy it.

Quote:
Originally Posted by jamistar77 View Post
Stats for Tuesday
exercise: 30 minute HIIT
Meals:
M1 EFL pumpkin pancakes (1/2 cup pumpkin puree, 1/2 scoop vanilla protein powder, 3 egg whites, 1/4 cup sf maple syrup)
M2 LC "sandwich" LC wrap, turkey, FF cheese slice, LF miracle whip, spicy mustard, 4 jalapenos, 1/2 cup shredded lettuce, 1 cup green beans
M3... same as M1
M4 1/2 cup cottage cheese, chopped granny smith apple, cinnamon, splenda
M5 6oz Grilled chicken breast, steamed veggies
1267 cals
fat 24g 17%
carbs 82g 26%
Protein 178 54%
fiber 21g
I am loving your ratio, Jami! Your lunch yesterday looks yummy!

Quote:
Originally Posted by Mayberryfan View Post
Hi everyone! Dang it's hard to keep up with this thread! But, that's ok. Glad to see so much participation.

Today's workout:
10 minutes rebounding to warm-up
40 deadlifts @ 62 lbs
40 birddogs
40 hip extentions
40 rows @ 20 lbs
30 bench press @ 40
20 planks @ 10 cts. ea.
30 toe raises @ 15 lbs
20 more minutes rebounding at a nice steady jog.

Menu
Brfst: 2 large coffee w/ half&half, 3 strips bacon, 2 eggs
snack 1 T crunchy peanut butter
lunch Proatmeal - 1/3 cup old fashioned oats, scoop whey, 1 T butter, cinnamon (pre w/o)
snack - Shake w/ 2 scoops whey, 1/3 cup egg sub, water & lemon juice 2 T half&half
Dinner ?????? fat's a little high so it will be something small

Current totals: 1373 - 80g fat - 36g carb - 4g fiber - 122g protein
Your workout looks great, Celeste!

How about a grilld or baked chicken breast and green beans or a side salad with FF dressing? That'll get your total cals and protein up, but not raise your fat too much.
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Old 03-23-2010, 03:19 PM   #980
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Quote:
Originally Posted by dbglasgow View Post
Ileen... I think for now I'll pass on the "autopsy" to determine bf%

Does anyone have any suggestions to avoid the stuffed, bloated feeling on "refeed" days? I have some problems with it on other days as well just from raising the carbs in my diet.... does this get better? does your body adjust?... or is this just how it is when you eat higher carbs?

I had 5 meals planned for the day.. eating most of the carbs within the first 5 hours but since lunch.. I've felt so bloated that I can't handle a 3:00 and 6:00 meal... I will eat around 4pm.. I go to bed very early anyway.

This is how my refeed ratios looked today:

Calories: 2213
Fat: 69g/ 26%
Carbs: 165g/ 44%
Proteins: 165g/ 30%
Fiber: 41g

As for exercise... today was my cardio day (30 minutes).
you were are likely bloated from the HIGH fiber content of your refeed. We find the LEAST amt of fiber the better with refeeds..
that said, many do get a wee bit full..

also, fats on a refeed day should be low. my coach suggests no more than 50g.. and do your refeed on a wt training day.

Jami, is that the max speed you can do on 20MAS..

Last edited by inatic; 03-23-2010 at 03:22 PM..
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Old 03-23-2010, 03:33 PM   #981
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Quote:
Originally Posted by inatic View Post
you were are likely bloated from the HIGH fiber content of your refeed. We find the LEAST amt of fiber the better with refeeds..
that said, many do get a wee bit full..

also, fats on a refeed day should be low. my coach suggests no more than 50g.. and do your refeed on a wt training day.

Jami, is that the max speed you can do on 20MAS..
Okay, that's why you say that ratios are meaningless - you want to be able to see the actual counts so that you can see exactly how much fat, fiber, etc.

I'm learning so much from you - thank you for sharing all of this great info with us.
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Old 03-23-2010, 03:34 PM   #982
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Thanks Ileen... yes, I learned today that my refeed needs to be on lifting days... so I'll make that adjustment for sure.

Yes, I was shocked when I saw how much fiber I had and I don't handle "extra fiber" well... but this was my mistake... I decided to eat cereal this morning.. thinking that it didn't matter as long as it was low fat and low sugar so I had raisin bran (2 cups with 1 c skim milk)... I will not do that again.

Mistake #2... I think this accounts for the "fat" I ate 1 TBS regular peanut butter with an apple
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Old 03-23-2010, 03:36 PM   #983
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Quote:
Today's workout:
10 minutes rebounding to warm-up
40 deadlifts @ 62 lbs
40 birddogs
40 hip extentions
40 rows @ 20 lbs
30 bench press @ 40
20 planks @ 10 cts. ea.
30 toe raises @ 15 lbs
20 more minutes rebounding at a nice steady jog.
Does this break down into sets? are you following a vid or a set plan?
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Old 03-23-2010, 03:42 PM   #984
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Quote:
Originally Posted by dbglasgow View Post
Thanks Ileen... yes, I learned today that my refeed needs to be on lifting days... so I'll make that adjustment for sure.

Yes, I was shocked when I saw how much fiber I had and I don't handle "extra fiber" well... but this was my mistake... I decided to eat cereal this morning.. thinking that it didn't matter as long as it was low fat and low sugar so I had raisin bran (2 cups with 1 c skim milk)... I will not do that again.

Mistake #2... I think this accounts for the "fat" I ate 1 TBS regular peanut butter with an apple
I Raisin Bran, but can't even imagine how much my tummy would bloat - and hurt - from eating it.

You know, Darelen, as long as we learn from our mistakes, they really aren't mistakes as much as they are learning opportunities.
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Old 03-23-2010, 03:45 PM   #985
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a lot of people are also gluten sensitive.. maybe try to avoid wheat as well.
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Old 03-23-2010, 03:51 PM   #986
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Ok, the ratios I posted earlier are not correct because I am not even going to be able to eat my 4:00 meal. I know I shouldn't skip meals... I will find a lowfat snack or something but other than that... I'm finished for today.

Corrected menu and ratios:

1c oatmeal; 3 egg whites; 1/2 of a banana
30 minutes of cardio
2c raisin bran; 1c skim milk; 1 whole egg; 1/2 an apple with 1 TBS reg. PB
3 oz of chicken; 1/2 c of whole wheat pasta; fat free Italian dressing
1/2 c oatmeal; 1/2 banana; 1/2 apple; 1/2 TBS reg. PB (snack)

Calories: 1547
Fat: 29g/ 16%
Carbs:239/ 59%
Pro. 100/ 26%
fiber: 33g

I don't know if I can eve count today as a "refeed".. it was a "high carb" day for sure. Oh well, guess you live and learn... coming from 8 months of eating very, very low carb (below 10g most days) and eating 70% fat most of the time... this is a big adjustment BUT I COMMITTED TO DOING IT. I can already tell a difference in my energy level and my workouts are much more intense.
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Old 03-23-2010, 03:59 PM   #987
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Quote:
Originally Posted by dbglasgow View Post
Ok, the ratios I posted earlier are not correct because I am not even going to be able to eat my 4:00 meal. I know I shouldn't skip meals... I will find a lowfat snack or something but other than that... I'm finished for today.

Corrected menu and ratios:

1c oatmeal; 3 egg whites; 1/2 of a banana
30 minutes of cardio
2c raisin bran; 1c skim milk; 1 whole egg; 1/2 an apple with 1 TBS reg. PB
3 oz of chicken; 1/2 c of whole wheat pasta; fat free Italian dressing
1/2 c oatmeal; 1/2 banana; 1/2 apple; 1/2 TBS reg. PB (snack)

Calories: 1547
Fat: 29g/ 16%
Carbs:239/ 59%
Pro. 100/ 26%
fiber: 33g

I don't know if I can eve count today as a "refeed".. it was a "high carb" day for sure. Oh well, guess you live and learn... coming from 8 months of eating very, very low carb (below 10g most days) and eating 70% fat most of the time... this is a big adjustment BUT I COMMITTED TO DOING IT. I can already tell a difference in my energy level and my workouts are much more intense.
some ideas:
can you go for starchier things like swt tators, rice, maybe rice cakes.. wee less fruit.
have fun like have mashed tators, baked breaded chicken
stir fries with rice..
nachos! quesidillas.
baked pretzels (there are gluten free ones too)
there are some neat recipes for banana breads and such floating around.
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Old 03-23-2010, 04:11 PM   #988
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Quote:
Originally Posted by inatic View Post
some ideas:
can you go for starchier things like swt tators, rice, maybe rice cakes.. wee less fruit.
have fun like have mashed tators, baked breaded chicken
stir fries with rice..
nachos! quesidillas.
baked pretzels (there are gluten free ones too)
there are some neat recipes for banana breads and such floating around.
I can't find the sweet pot. here but I can find canned yams at times but haven't been able to find them this week and I will have to see if I can find some with no sugar. I also looked for brown rice.. can't find it.. but when we travel to a larger town.. we are in a small Village.. then I should be able to find rice... no rice cakes around though. I need to just play with some recipes.. and with each thing I have to test to see how my blood sugar reacts... today, I had issues with my sugar going up... it did not spike but it did go above normal ranges twice today.

Thanks Ileen for all the suggestions.... I know I can make this work, it's just a matter of working through a few problems. As far as the diabetes, I think I can handle most foods as long as the portions are small and that I always eat carbs with protein.
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Old 03-23-2010, 04:52 PM   #989
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Ileen loves her nachos!!
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Old 03-23-2010, 04:54 PM   #990
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Quote:
Originally Posted by inatic View Post
you were are likely bloated from the HIGH fiber content of your refeed. We find the LEAST amt of fiber the better with refeeds..
that said, many do get a wee bit full..

also, fats on a refeed day should be low. my coach suggests no more than 50g.. and do your refeed on a wt training day.

Jami, is that the max speed you can do on 20MAS..
Sorry, but... what
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