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To:
bhcertified
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From:
TikiCabales
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Mar 7, 2009 8:59pm
A little bit of fruit isn't bad - it's a lot lower in calories than cookies! *lol* But just be mindful of you portions because, although it may be lower in calories, fruit has quite a bit of sugar in it. You're doing a great job! :)
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To:
Noey357
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From:
TikiCabales
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Mar 7, 2009 8:46pm
As for supplements - I take fish oils 3x per day(breakfast, lunch, dinner ), multi vitamin 2x per day(breakfast, dinner), garlic 1x per day (breakfast), and protein shake 2x per day (timing varies).
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To:
Noey357
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From:
TikiCabales
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Mar 7, 2009 8:43pm
If you want to gain muscle you need proper nutrition (macros should be at or above maintenance) and, your training must be Intense - you want to lift with moderate weight and muscle fatigue should occur between 8-15 reps depending on the muscle your training. You want to be "working" to get your last 1-3 reps in.
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To:
bhcertified
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From:
TikiCabales
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Mar 1, 2009 3:47pm
Fantastic Progress! How's closely have you been sticking to your diet?
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To:
dunkonu9
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From:
TikiCabales
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Feb 26, 2009 7:46pm
Hi John, thanks for the visit. And yes, my weight isn't too far off from where I started but, my composition has changed dramatically. I've increased the Intensity by lifting heavier with the goal to put on more muscle and....it's workin' like a charm. Btw, you've made a great transformation! :)
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To:
riversiderookie
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From:
TikiCabales
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Feb 26, 2009 6:26pm
Thank you for the encouragement. :)
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To:
triguy450
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From:
TikiCabales
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Feb 26, 2009 6:26pm
Thank you for the compliment and encouragement. :)
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To:
MindiH09
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From:
TikiCabales
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Feb 26, 2009 6:23pm
Wow, you made wonderful progress! As for myself, my training is going well - I've just been hittin' the gym hard and tryin to put on some more muscle. So far so good. :)
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To:
thenaturalone
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From:
TikiCabales
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Feb 26, 2009 3:38am
Your face was turning blue?! Awwwe, but I bet you looked cute....like Hefty Smurf! *lol* :D
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To:
islandgirl808
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From:
TikiCabales
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Feb 26, 2009 3:36am
Welcome to the Ohana! :)
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To:
bhcertified
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From:
TikiCabales
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Feb 26, 2009 3:14am
Hey Jas, just coming by to see how you're doing - how's your diet/training coming along so far? Btw, you're progress pics are great - they're nice and very clear! I look forward to seeing your next progress pics! :)
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To:
ccchance22
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From:
TikiCabales
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Feb 26, 2009 3:10am
Hi Brianna - thanks for the encouragement! :)
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To:
Barbie Barbell
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From:
TikiCabales
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Feb 25, 2009 2:23am
Stopping by to say hi.
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To:
MsFitFern
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From:
TikiCabales
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Feb 25, 2009 2:19am
How's your prep coming along?
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To:
amysuds
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From:
TikiCabales
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Feb 25, 2009 2:16am
Just dropping by to say Hi. :)
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To:
littlred67
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From:
TikiCabales
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Feb 25, 2009 2:06am
great transformation
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To:
diana29979
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From:
TikiCabales
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Feb 25, 2009 2:04am
great body!
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To:
Mikiko
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From:
TikiCabales
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Feb 25, 2009 2:00am
Are you planning to compete this year?
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To:
thenaturalone
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From:
TikiCabales
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Feb 25, 2009 1:50am
Nice Profile pic! I've been working on my vacuum too! :)
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To:
Mr_X
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From:
TikiCabales
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Feb 20, 2009 11:05pm
Incredible Transformation! :)
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