joeybirkel 
"i am trying to lift heavy for very little reps so that i can put on new muscle. i have a very small figure and am trying to also put on weight so i have switched my diet to high calorie and high protein."
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To:
kza
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From:
joeybirkel
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Aug 14, 2009 10:44am
thanks man
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To:
kza
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From:
joeybirkel
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Aug 14, 2009 10:44am
thanks man
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To:
azorean
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From:
joeybirkel
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Jul 28, 2009 10:34pm
For supplementation I would go with Vaporize By MAN. I will have a link for you at the end. Along with that Good nutrition, high cardio (like i said), and dedication you will get there brother! Just keep up the hard work. I know you will be able to do it bro!
Here is the link to the supp... http://www.bodybuilding.com/store/man/vap.html
Just keep it pumpin' man!
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To:
azorean
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From:
joeybirkel
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Jul 28, 2009 6:07pm
reduce that to 45min - an hour 6 days a week and take a supplement to go along with that...
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To:
azorean
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From:
joeybirkel
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Jul 28, 2009 10:45am
how much cardio do you do in a day?
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To:
azorean
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From:
joeybirkel
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Jul 28, 2009 4:49am
try consuming less calories, and do a higher rep count when you work out. The more calories you burn the better. Just remember to do high set/rep with light weight. Just remember don't stay in the gym to long... You want to do what you have to do and get out as soon as possible. If you have any more questions hit me up bro.
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To:
azorean
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From:
joeybirkel
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Jul 27, 2009 11:10am
why is that bro?
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To:
azorean
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From:
joeybirkel
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Jul 26, 2009 7:54pm
pretty good and yourself?
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To:
kendalg1
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From:
joeybirkel
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Jul 21, 2009 7:52pm
my summer is going pretty good. Im looking for a job.. if you have anything open get ahold of me!
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To:
kendalg1
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From:
joeybirkel
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Jul 14, 2009 12:56pm
so what do you do for a living bro?
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To:
beautifulgrace
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From:
joeybirkel
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May 29, 2009 6:49am
your looking beautiful!!! You ever consider modeling?
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To:
jblack44
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From:
joeybirkel
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May 29, 2009 6:33am
how did you gain a pound in one day? I would really like to know that!
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To:
beautifulgrace
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From:
joeybirkel
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Apr 3, 2009 5:33am
it's coming along alright. it sure is taking awhile to gain weight but I'm trying to eat as much as i can.
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To:
beautifulgrace
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From:
joeybirkel
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Apr 2, 2009 8:23pm
Your looking better and better every time I look at your page!
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To:
gympunk
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From:
joeybirkel
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Mar 25, 2009 5:41pm
thanks man. i have been trying to gain weight for the past 9 months. just slowly adding. if you have any suggestions let me know. thanks
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To:
beautifulgrace
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From:
joeybirkel
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Mar 25, 2009 5:33pm
your welcome. im doing alright and you?
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To:
bryant_travis
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From:
joeybirkel
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Mar 24, 2009 4:57pm
so could you give me some tips on how to gain weight? i live real close to you and thought you might help me since im small.
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