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[novastepp]

you can talk Nova you whore, i joined b4 u and got 1/3 ur posts

plus this summer at work, i gathered about 2500 posts.

[donniebrasco]

boogie boogie boogie boogie

[novastepp]

I wanted to put a bullet between the eyes of every panda that wouldn't screw to save its species

i wanted to breathe smoke...

[JohnboyF]

SNRF!!! you fool..!!!

you can custom titles without 3000 posts bro PM ADMIN thats what i did lol

[Snrf]

and most of my early posts weren't lounge material, i just got sick of the same old questions. AR is only good for the lounge, if u want debate and insightful talk about stuff i go on other sites

[novastepp]

i just want my custom title, i been whoring hard all day

whats it gonna be?

[Snrf]

nah I tried already man, they ignored me.

[JohnboyF]

ever since the rules changed u can do it lol....

[donniebrasco]

what, i want one.

[JohnboyF]

oo snap my bad... then whore away buddy

[Snrf]

i wanted to breathe smoke...

i registered breathesmoke.com years ago, let it go cuz i never decided what to do with it.

that movie made me want to blow shit up

[JohnboyF]

Nova was the man his bulking diet was furgilicious... why am i listening to that song?

[novastepp]

i registered breathesmoke.com years ago, let it go cuz i never decided what to do with it.

that movie made me want to blow shit up

yeah man, i love it. have for years...

[novastepp]

Nova was the man his bulking diet was furgilicious... why am i listening to that song?

yeah i used to kiss ass on this board. and that song is rad.

[donniebrasco]

i accidently just opened a beer.
havent drunk any yet.
1 aint bad.
maybe 1 ciggarrette to, it is the weekend

[JohnboyF]

haha... I'm listening to the Jim Jones Ballin Remix right now...

That and stunting like my daddy i play every time i do cardio.

Lil wayne is SICK!!

[novastepp]

haha... I'm listening to the Jim Jones Ballin Remix right now...

That and stunting like my daddy i play every time i do cardio.

Lil wayne is SICK!!

i swear we're listening to the same shit.

PM!

[novastepp]

i accidently just opened a beer.
havent drunk any yet.
1 aint bad.
maybe 1 ciggarrette to, it is the weekend

i could you a cig really bad right now.

[Snrf]

Nova was the man his bulking diet was furgilicious... why am i listening to that song?

furgilicious?

show me the diet, im bored of mine

[novastepp]

+1 refresh

[donniebrasco]

still havent drunk any or lit the fag

[novastepp]

Meal #1 (8:15 am)
-2 cans tuna + 1cup oats + s/f metamucil
[(537 cals) 54g carb, 9g fat, 60g pro]
*also added is a multi vitamin, 2g vitamin C*

Meal #2 (10:30 am)
-6oz sweet potato + 8oz chicken breast
[(395cals) 48g carb, 2.5g fat, 45g pro]
*also added is 1g vitamin C, 400mcg chromium, 1 super-B vitamin, some brocolli*

Meal #3 (1:15 pm)
-8oz superlean beef (or) 8oz salmon + 2tsp flax oil
[(446cals) 22g fat, 62g pro]
*also included is 2g vitamin C, 1g L-Arginine, and some brocolli*

Meal #4 (3:30 pm)
-6oz chicken breast (or) turkey breast + 1cup of 4%fat cottage cheese + s/f metamucil
[(367cals) 8g carb, 11g fat, 59g pro]
*also included in this meal is 1g vitamin C, some brocolli*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**

Meal #5 (5:45 pm)
-10 egg whites + 2whole eggs + 1cup oats + fat free cheese
[(538cals) 54g carbs, 11g fat, 57g pro]
*also included in this meal is 1g L-Arginine, 1g vitamin C*

---
*30 minutes before my workout (6:30 pm)
-4oz gatorade + 1scoop whey
[(145cals) 10g carb, 1g fat, 24g pro]
---
BCAA's immediately before i begin to warmup/train
---
(7:00 pm) workout
---
BCAA's immediately after i train / before i leave the gym
---
PWO (8:30 pm) @ home
-2scoops whey + 1cup skim milk + 1cup oats
[(591cals) 75g carb, 3g fat, 66g pro]
*also included in this meal is 2g vitamin C*

PPWO (9:30 pm)
-4oz whole wheat pasta + 2cans tuna + small amount of hot sauce or salsa
[(640cals) 76g carb, 5g fat, 60g pro]
*also included in this meal is 400mcg chromium, 1 super-B vitamin, 1g vitamin C*

Before Bed (11:30-12:00)
-2Tbsp Natty Peanut Butter + 1/2cup 4%fat cottage cheese + 1Scoop of V60 protein powder (by Labrada Nutrition)
[(470cals) 16g carb, 23g fat, 51g pro]
*also included in this meal is 3g vitamin C*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**

Totals [(4056cals) 342g carb, 88g fat, 484g pro]

[novastepp]

still havent drunk any or lit the fag

should have shotgunned it !!!!

[donniebrasco]

furgilicious?

show me the diet, im bored of mine

this will help ya gain a few pounds

[novastepp]

+2 refresh

[Snrf]

this will help ya gain a few pounds

eating a fat man? yeah it would

[novastepp]

^ good lord.

[donniebrasco]

how the hell can you eat 2 cans of tuna at 8.15 am, i love fish but sure as hell couldnt do that.

[Snrf]

mm diets good, i hate tuna though...my local shop had 2 for 1 for like 3 months..i ate that shit like it was going out of fashion, i still have around 45 tins in the cupboard i cant eat

[JohnboyF]

I do it too man its cheap and easy

Tomorrow for breakfast i have green beans, 2 cans of tuna and potaotes

[JohnboyF]

nova ygpm

[Snrf]

so you like the megadosing vit c? i been thinkin of tryin it

[Snrf]

refresh

[donniebrasco]

too many of those burgers

[Snrf]

haha nothing to refresh...snrf

[Snrf]

jeez i looked at that pic he has like 20 pickles on top

[Snrf]

theres a nassty smell in my room, i think my dog has shit somewhere

[donniebrasco]

[Snrf]

or farted

[novastepp]

how the hell can you eat 2 cans of tuna at 8.15 am, i love fish but sure as hell couldnt do that.

it gets the job done.