1. bamf-hacker's Avatar
    07-27-2013 10:03 PM
  2. Relletti's Avatar
    Night iMore. Going to bed
    Night bamf. Im Going to do the same

    Tapatalking from my Galaxy S IV
    07-27-2013 10:04 PM
  3. Elizabeth2's Avatar
    Night iMore. Going to bed
    Night bamf!
    bamf-hacker and wendybeee like this.
    07-27-2013 10:14 PM
  4. Elizabeth2's Avatar
    Guys watching Sherlock Holmes Game Of Shadows and then going to bed. Signing off tonight and hope to see all of you tomorrow. Good night all.

    ​*POOF*
    Good Night Jag!
    07-27-2013 10:15 PM
  5. Elizabeth2's Avatar
    Night bamf. Im Going to do the same

    Tapatalking from my Galaxy S IV
    Oh you too??!!
    Good night Rellskie!
    07-27-2013 10:15 PM
  6. ghostface147's Avatar
    supershark
    bamf-hacker likes this.
    07-27-2013 10:21 PM
  7. bamf-hacker's Avatar
    A quick good morning. I am going back to bed. Just needed to walk my puppy.

    Sent from my Nexus 7 using Tapatalk 2
    07-28-2013 04:02 AM
  8. bamf-hacker's Avatar
    Ok I am up now. It's coffee time.

    The iMore 20K / 50K Post Challenge - Are you up for it?-imageuploadedbytapatalk-21375016441.878077.jpg
    07-28-2013 08:00 AM
  9. Relletti's Avatar
    Good morning team 20k. Here's a little fruit this morning



    Tapatalking from my Galaxy S IV
    07-28-2013 08:21 AM
  10. Relletti's Avatar
    Ok I am up now. It's coffee time.

    Click image for larger version. 

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    Thanks for the coffee man. I need it this morning

    Tapatalking from my Galaxy S IV
    07-28-2013 08:22 AM
  11. wendybeee's Avatar
    Good morning Team20k Happy Sunday 😀 Thanks for the coffee Bamf and the fruit Rells !!


    Sent from wendybeee's sweet white iPhone 5 💋
    07-28-2013 09:12 AM
  12. bamf-hacker's Avatar
    Breakfast...

    8oz vanilla fat-free greek yogurt
    1 heaping scoop ON vanilla casein protein powder
    1/4 cup Bare Naked Fit granola

    YUMMY!!!!

    Calories: 413
    Carbs: 49
    Fat: 3
    Protein: 48
    wendybeee and Elizabeth2 like this.
    07-28-2013 10:12 AM
  13. Ipheuria's Avatar
    I'm going to remember this. It's so easy to fall into the wrong form when doing that exercise. Thanks for the link too.

    Tapatalking from my Galaxy S IV
    Haha I see that all the time at my gym. I played football in highschool and we did a whole thing on weight training which included working out, excercises, stretching and eating. So we were taught the proper form for the excercises and about cadence and the difference between using sets and reps for endurance versus building muscle. So when I see guys at the gym and their form sucks and I just laugh in my head. They are packing on the weight but they are swinging around and letting the momentum do most of the work. Let me know when you do the twisting oblique crunch and how you like it. When I first started I hated that excercise but I did as many sets as I could do.
    07-28-2013 10:59 AM
  14. bamf-hacker's Avatar
    Feel free to hit me up too. I was a personal trainer for years. ACSM and ACE certified. I even thought about taking on a few clients again.
    wendybeee, Relletti and Elizabeth2 like this.
    07-28-2013 11:06 AM
  15. Ipheuria's Avatar
    Breakfast...

    8oz vanilla fat-free greek yogurt
    1 heaping scoop ON vanilla casein protein powder
    1/4 cup Bare Naked Fit granola

    YUMMY!!!!

    Calories: 413
    Carbs: 49
    Fat: 3
    Protein: 48
    Do you use the MyFitnessPal app? I love it and it is the best way to keep track of my carbs, fats and protein. I never go over 30% of protein for the day a litte over once in a while is no big deal but not more than 35%. Try getting this stuff to eat it will add protein to your diet, they taste good and can replace some of your foods. Ezekiel breads, high protein breads and they even have wraps. You might have to go to health stores but some supermarkets carry it. They are usually in freezers so for me I usually buy two loafs a week put one in the freezer and the other in the fridge to thaw out. Look for almond butter instead of peanut butter it has less sat fat and more protein. Look for quest nutrition bars you can get them at iherb.com they are so good and they are protein bars but not the ones that are "protein bars" but really full of fats and types of ingredients. Also look to find Gluttino english muffin they have protein and taste really good.
    07-28-2013 11:12 AM
  16. Ipheuria's Avatar
    Feel free to hit me up too. I was a personal trainer for years. ACSM and ACE certified. I even thought about taking on a few clients again.
    well I guess you definitely don't need my advice haha sorry man didn't know.
    07-28-2013 11:13 AM
  17. Relletti's Avatar
    Haha I see that all the time at my gym. I played football in highschool and we did a whole thing on weight training which included working out, excercises, stretching and eating. So we were taught the proper form for the excercises and about cadence and the difference between using sets and reps for endurance versus building muscle. So when I see guys at the gym and their form sucks and I just laugh in my head. They are packing on the weight but they are swinging around and letting the momentum do most of the work. Let me know when you do the twisting oblique crunch and how you like it. When I first started I hated that excercise but I did as many sets as I could do.



    Feel free to hit me up too. I was a personal trainer for years. ACSM and ACE certified. I even thought about taking on a few clients again.
    Thanks guys. Will let you know how it goes. Going to work on the abs later today

    Tapatalking from my Galaxy S IV
    07-28-2013 12:08 PM
  18. Jaguarr40's Avatar
    Good afternoon everyone... A late jump on the forums but I have been out since 6am riding road bikes with a group of people and just got home. Worn out 40 mile ride along the Gulf Of Mexico. Last hour was killer hot but what a ride and my legs feel like jello.

    Anyway gonna ice them and rest and hope all of you have a good afternoon.

    The iMore 20K / 50K Post Challenge - Are you up for it?-casey-key-cyclists-630x473.jpg
    07-28-2013 12:37 PM
  19. wendybeee's Avatar
    Good afternoon everyone... A late jump on the forums but I have been out since 6am riding road bikes with a group of people and just got home. Worn out 40 mile ride along the Gulf Of Mexico. Last hour was killer hot but what a ride and my legs feel like jello.

    Anyway gonna ice them and rest and hope all of you have a good afternoon.

    Click image for larger version. 

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    Wow gorgeous shot Jag !! 40 miles yup I would think jello legs for real but very cool you have earned a um....which legs are yours ?
    07-28-2013 01:22 PM
  20. Relletti's Avatar
    Good afternoon everyone... A late jump on the forums but I have been out since 6am riding road bikes with a group of people and just got home. Worn out 40 mile ride along the Gulf Of Mexico. Last hour was killer hot but what a ride and my legs feel like jello.

    Anyway gonna ice them and rest and hope all of you have a good afternoon.

    Click image for larger version. 

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    Awesome! Now its time to rest those legs man. 40 miles?

    Sent from my ASUS Transformer Pad TF700T using Tapatalk HD
    07-28-2013 01:25 PM
  21. Ipheuria's Avatar
    Good afternoon everyone... A late jump on the forums but I have been out since 6am riding road bikes with a group of people and just got home. Worn out 40 mile ride along the Gulf Of Mexico. Last hour was killer hot but what a ride and my legs feel like jello.

    Anyway gonna ice them and rest and hope all of you have a good afternoon.

    Click image for larger version. 

Name:	casey-key-cyclists-630x473.jpg 
Views:	29 
Size:	96.7 KB 
ID:	35185
    40 miles! holy crap, BTW I'm so jelly with you over the scenery. I hate living in a place where winter exists.
    07-28-2013 03:05 PM
  22. Ipheuria's Avatar
    Just had an awesome workout, the gym was nice and empty. Now it's time to work on a design for a shirt and I also added another sticker to my MBP for some swag.

    The iMore 20K / 50K Post Challenge - Are you up for it?-img_0064.jpg
    07-28-2013 03:06 PM
  23. bamf-hacker's Avatar
    Do you use the MyFitnessPal app? I love it and it is the best way to keep track of my carbs, fats and protein. I never go over 30% of protein for the day a litte over once in a while is no big deal but not more than 35%. Try getting this stuff to eat it will add protein to your diet, they taste good and can replace some of your foods. Ezekiel breads, high protein breads and they even have wraps. You might have to go to health stores but some supermarkets carry it. They are usually in freezers so for me I usually buy two loafs a week put one in the freezer and the other in the fridge to thaw out. Look for almond butter instead of peanut butter it has less sat fat and more protein. Look for quest nutrition bars you can get them at iherb.com they are so good and they are protein bars but not the ones that are "protein bars" but really full of fats and types of ingredients. Also look to find Gluttino english muffin they have protein and taste really good.
    I sure do use MFP. I have logged everything that I have put in my mouth and every exercise session for 559 days straight. Have not missed even one.
    wendybeee, Ipheuria and Elizabeth2 like this.
    07-28-2013 03:37 PM
  24. bamf-hacker's Avatar
    well I guess you definitely don't need my advice haha sorry man didn't know.
    I take advise all the time

    "The person who stops listening is the person who stops learning."
    -BAMF-HacKeR
    wendybeee, Ipheuria and Elizabeth2 like this.
    07-28-2013 03:39 PM
  25. bamf-hacker's Avatar
    Good afternoon everyone... A late jump on the forums but I have been out since 6am riding road bikes with a group of people and just got home. Worn out 40 mile ride along the Gulf Of Mexico. Last hour was killer hot but what a ride and my legs feel like jello.

    Anyway gonna ice them and rest and hope all of you have a good afternoon.

    Click image for larger version. 

Name:	casey-key-cyclists-630x473.jpg 
Views:	29 
Size:	96.7 KB 
ID:	35185
    Nice ride Jag!! Well done.
    07-28-2013 03:40 PM
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