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Originally Posted by Randy
What do we have here...another P/RR/S thread.
Hmmm  , looks like I better post my P/RR/S links here too  |
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Originally Posted by expression_
Hi gopro, I was wondering how you split the different muscles and days? I've read not to train your chest with your triceps, your biceps with your shoulders, etc. I'm very interested in starting your P/RR/S program, and was wondering how you did it yourself. Thanks!
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, looks like I better post my P/RR/S links here too
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Originally Posted by Randy
What do we have here...another P/RR/S thread.
Hmmm , looks like I better post my P/RR/S links here too |
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Originally Posted by gopro
My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:
monday: chest/delts/abs tuesday: quads/hams/calves wednesday: off thursday: lats/traps/low back/abs friday: bis/tris/forearms/calves saturday: 0ff sunday: off |
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Originally Posted by rock4832
No Jaim. Week 1 he does Power for Chest/Delts/and abs, Week 2 he does RR for Chest/Delts/ and abs, Week 3 he does SHOCK for Chest/Delts/and abs. That's a 3 week rotation. He does this 3 week rotation 3 times. So that equals 9 weeks in all.
So in 9 weeks you'll do 3 power weeks, 3 RR weeks, and 3 SHOCK weeks. Does that make sense? He doesn't do 9 consecutive weeks of POWER. |
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Originally Posted by jaim91
So let's say you're in Power week...you do power for chest, delts and abs every Monday for 9 weeks??
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What are linkmasters for 
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Originally Posted by Randy
Don't mention it
What are linkmasters for |
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Originally Posted by Randy
Don't mention it
What are linkmasters for |
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Originally Posted by Randy
Wazzup,
Thanks for the heads up... It should be fixed now |
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Originally Posted by bludevil
quick question, is their a general rest period between sets. If so, is it different for the 3 different phases. Ex, for power rest for 2 minutes between sets and for RR rest for 1 minute between sets or should it be a constant 1 - 2 minutes for all 3 phases.
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Originally Posted by gopro
My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:
monday: chest/delts/abs tuesday: quads/hams/calves wednesday: off thursday: lats/traps/low back/abs friday: bis/tris/forearms/calves saturday: 0ff sunday: off |
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Originally Posted by patbuck
Your saying you change your split every 9 weeks, do you also change exercise every 9 weeks?
What are your other split? Are you always doing 2 on 1 off? |
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Originally Posted by gopro
However, I never train more than 2 days in a row. |
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Originally Posted by patbuck
Is it better to train 4 days and train more muscle or 5 days and train only one body part?
I use to do 5 small days of one body part a day. If I train 4 days I'll have to do more body part each day. I guest the best will be 5 days and never more then 2 days in a row. What if I do 2 days on , 1 day off, 3 day on 1 day off? What's working best for you guys? |
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Originally Posted by gopro
LINKMASTER makes a quick response to all link related glitches...and this is why he is known as "master!"
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Originally Posted by patbuck
Hi in the article mentioned in the first post, I'm not sure of some exercise. What are?
"Cheat" lateral? WG upright row? Severse pec deck <--- I guest it's Reverse pec deck which I know what it is. toes pointed hyperextension? CG seated row or WG something? What can replace dead lift for back? Ez bar curl/CG chin superset? <-- what's the chin thing? Rack deadlift?? |
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Originally Posted by patbuck
I have a very bad back and I can't do squat, standing shoulder barbell press etc...
So I was just wondering what else I could use instead of deadlift in case my back is bad on that too. Here is my back training: Barbell Deadlift 3 sets 4-6 reps Bent row 3 sets 4-6 reps Weighted chin 2-3 sets 4-6 reps CG seated row 2-3 sets 4-6 reps |
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Originally Posted by patbuck
I guest it better to do it with the Barbell but will the smitt machine be fine?
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Originally Posted by gopro
Well, we are primarily using deadlifts for the lower back, although its just an overall amazing total back builder. However, if you cannot do full deads, try rack deads. If these hurt you may have to try good mornings and/or regular hyperextensions.
Really though, you should try to at least do some light deadlifting and this will really strengthen the lower back. Over time you may be able to work up to going heavy with them. |
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Originally Posted by Randy
Nice Advice Gopro....
I need to do this too. |
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Originally Posted by gopro
POWER:
4-5 MINUTES REP RANGE: 2-3MINUTES SHOCK: CARDIOVASCULAR RECOVERY |
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Originally Posted by dalila
silly question, but still.. what's cardiovascular recovery gopro? You go running inbetween sets or sumthin?? ( hey I said I knew it was silly
!) |
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Originally Posted by Rissole
Start your next set as soon as you stopped puffin from your last one
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Kidding!! Get it now, thanks rissole!!
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Originally Posted by dalila
thats 10 min then!
Kidding!! Get it now, thanks rissole!! |
(It is 10 mins for me though) 
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Originally Posted by patbuck
Thanks GoPro.
I did stiff leg dead lift yesterday, I loved it. No back pain, I had to do it carefully though. Looking forward to do rack deadlift on thursday. |
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Originally Posted by patbuck
Hey GoPro, do you do any Cardio?
If yes when do you do it and how? What is your suggestion for cardio when Leaning and when Bulking? I guest this routine of P/RR/s is for Bulking not when Leaning? |
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Originally Posted by patbuck
Hey GoPro, do you do any Cardio?
If yes when do you do it and how? What is your suggestion for cardio when Leaning and when Bulking? I guest this routine of P/RR/s is for Bulking not when Leaning? |
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Originally Posted by Tank316
QUOTE=gopro]When not preparing for a contest or other event, I do 15 minutes of semi hard cardio after each workout. Usually treadmill on an incline or a cross trainer. When preparing for a show I will go to cardio first thing in the morning for 30-45 min daily (except leg day).
P/RR/S is just as awesome for cutting as it is for bulking. Its the diet and cardio that determines which way you will go with it. Just ask Rissy
i knew it would get it out of you some how!!!!! 
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Originally Posted by Tank316
i knew it would get it out of you some how!!!!! |
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Originally Posted by gopro
My training split is changed every 3 P/RR/S cycles, or every 9 weeks or so. My current, and favorite split is:
monday: chest/delts/abs tuesday: quads/hams/calves wednesday: off thursday: lats/traps/low back/abs friday: bis/tris/forearms/calves saturday: 0ff sunday: off |
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Originally Posted by patbuck
Hi, How long does it take you each day of training?
Because when I do 4 days a week I can't finish the P/RR/S trainning with an hour. It always takes me about 1 hour and 15 to 30minutes. I read in a lot of article that we shouldn't train for more than a Hour because of overtraining?? |
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Originally Posted by gopro
My workouts take me an hour and a half always. Just make sure to get in some creatine, glutamine, and some BCAAs right after training, and your post workout protein and carbs within 30 min after training, and you will be fine.
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Originally Posted by patbuck
What's the BCAAs?
Should I take glutamine /creatine after WO and then Protein and carb within 30 minutes or is it ok to take all this together right after training? |
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Originally Posted by Tank316
Branched-chain amino acids supplements, commonly referred to as BCAA's, are very popular with athletes these days, who are searching for ways to increase lean mass and performance. The branched chain amino acids are Valine, Leucine, and Iso-leucine. One popular idea is that BCAA's can move through the blood to the brain and decrease the production of serotonin in the brain's interior, thereby lowering mental fatigue by reducing the amount of serotonin, which can create a sense of tiredness. A fair amount of scientific research supports this hypothesis[3.].
When you are training to develop a stronger, more powerful body, it is essential to stimulate and fuel your muscles at the cellular level. Branch chain amino acids (BCAA's), valine, leucine, and isoleucine, make up approximately 1/3 of muscle protein.[4]. BCAA's reduce muscle fatigue, speed recovery, decrease the loss of other amino acids from muscle during exercise and help the body absorb protein[6.]. A deficiency in any one of these aminos will cause muscle loss. Unlike other amino acids, BCAA's are metabolized in the muscle and not the liver. BCAA's are mutually antagonistic in their absorptive qualities, therefore, must be available at the same time to insure maximum absorption into the muscle system[2.]. BCAA's are also rapidly depleted from the muscle when training. Taking BCAA's before and/or during a work out will increase performance and delay fatigue. Taking BCAA's immediately after or with a post work out meal will lower cortisol (destroys muscle) levels and replace BCAA levels in the muscles faster[8.]. |
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Originally Posted by Randy
Hmmmm Did I see P/RR/S t-shirts in Tanks sig?
Is gopro providing shirts to his faithful and dedicated support members? Or did Tank coax the young lady at his local shirt store to kick in some free shirts for us? |
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Originally Posted by patbuck
What's the BCAAs?
Should I take glutamine /creatine after WO and then Protein and carb within 30 minutes or is it ok to take all this together right after training? |
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Originally Posted by gopro
Well, you got your answer about what are BCAAs...as far as taking it, you should take the glutamine and BCAAs as soon as possible after training, then wait 20-30 minutes before your post workout shake.
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Originally Posted by Randy
Did someone mention my name
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Originally Posted by fantasma62
Gopro, I have read your routine and it looks like it's dynamite. I was apprehensive at first since I was returning to weight lifting after 10+ years that it was going to be very tough to start with this. Many of your "P/RR/S disciples" have been saying the positive experience that this brings. I am geared up and ready to start. I do however have a question for you. How do you mix in Cardio and more importantly for a fat guy like me, abs? I know, a good nutrition is very important, I have been reading for a couple of days and it is definitely one area of importance, but I want to know whether I can implement cardio and ab work in my off days, or after a workout, or before...Sorry if this is a dumb question, but a lot of this is new to me. I used to work out every other day and work on abs daily. I worked on my cardio by only playing basketball or soccer almost every day...
Well, thanks in advanced.... T. |
, Sunny Miami....|
Originally Posted by fantasma62
Thanks for your response. I am from a place that everybody wants to come to but nobody that lives here wants to admit they do
, Sunny Miami....My question about abs stems from my belly. It's large and I wasn't sure if working it out more would help or hurt. I'll take that info. and run... Thanks again.... |
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Originally Posted by gopro
POWER:
4-5 MINUTES REP RANGE: 2-3MINUTES SHOCK: CARDIOVASCULAR RECOVERY |
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Originally Posted by gopro
Well, guess we're neighbors! I'm here in Hollywood but will probably be soon heading down to Aventura!
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Originally Posted by Sapphire
GoPro is NOT like that, no such thing as a stupid question!
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Originally Posted by gopro
You're a South Floridian too huh? Whereabouts?
Anyway, the beautiful Sapphire is right...there are no dumb questions. As far as implementing cardio, this is something that is up to you really. You can do cardio on your off days (first thing in the morning on an empty stomach is perferable) and can throw in a short session after your workouts as well. It depends on how much bodyfat you are trying to drop. The better you are with your diet, the less cardio is necessary. As for abs, I think that 2-3 times per week is more than enough. I train my abs on days 1 and 3 of my routine at the end of my workout. I only do a few sets b/c good abdominals are more a function of bodyfat levels than of training. |
Want to add one to the links? This way you don't have to cover the same questions reduntantly...
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Originally Posted by fantasma62
Also, I was looking at your sticky where you give us the rest time between sets. You mention in Shock our rest period is cardiovascular recovery. Can you explain to me what that means? Sorry if you have repeated this before, but I didn't find this anywhere....
Thanks.... |
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Originally Posted by fantasma62
Hello Gopro, one question.
What exercise could I replace the seated cable rows with? I don't have access to anything that will allow me to do that particular exercise. Maybe I could replace it with the bent over row? I am starting P/RR/S on monday and that's really the last question about it that I have. Once again thank you for your help... |
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Originally Posted by Alaric
Gopro, I just finished reading IM's recent article on losing fat and gaining muscle in 30 days: http://www.ironmagazine.com/article104.html
In case you haven't read it, basically it says that you cut for a week, then bulk for a another. Rotating between the 2 for a month. I was considering on trying this for a month, but wondered how this would fit into your routine. Should I cut during power, bulk during reprange, and cut during shock? Or should I switch it up, so that I bulk for 2 weeks (P/RR) and then cut for 1 (shock)? Thanks in advance |
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Originally Posted by Alaric
Thanks, I'll give it a shot and let you know how it goes.
By the way gopro, I found an older thread you started on the offseason diet, and have calculated that you use a P/C/F ratio of about 48/24/28 on weekdays, and 36/46/18 on weekends. I'm going to be using this along with wrapping the carbs around my workouts. I'll be using these ratios for both my bulk, and my cut (but with less cals), unless you recommend me using a different ratio for my "shock week cut" |
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Originally Posted by Alaric
I definitley will be gopro, and I'll keep you up to date on how everything goes. As soon as incorporate my diet in with your P/RR/S I will start tracking results. I plan on starting this Monday.
2 more questions though, should I be going to failure on P, RR, and S week? Also, I'm an 18 year old with a super fast metabolism, would you recommend me following the general guidelines for a bulk (15-18 cals/lb), or should I up that since I'm a teen? Thanks again, I'll be posting links to my journal entries once I start, and once I finish. Hopefully I'll be able to incoporate both my lifts and weight into the results. |
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Originally Posted by Alaric
Thanks gopro, will do!
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Originally Posted by fantasma62
Gopro, quick question...
Could I include as a workout for shoulders the "shrugs"? I wanted to add an exercise for my traps, since my right is more developed than my left. Also, would it be better to do dumbbell shrugs or barbell shrugs? |
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Originally Posted by fantasma62
Hey Gopro, I hope it ain't raining too much down in So.Fla.
I am in NYC, and it's a beautiful afternoon Either way, I have a question (as if you didn't see this coming from me...) Why is it that you recommend to do during rep range higher ranges (7-10, 11-15, 16-20), but I prited out from the sticky the Week II - Rep Range workout and very seldom do the reps go higher than 15 reps in some exercises? If you check this: http://www.ironmagazineforums.com/at...achmentid=9616 I am not sure how to ask this question, but do we not worry abou tthe ranges and just try to lift as many times as we can per exercise? I hope this question isn't confusing.... I am working on my RR workout so that tomorrow morning I can work on that... |
Very cool and dry for August.
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Originally Posted by Sapphire
It is nice here in NY isn't it?
Very cool and dry for August.Anyway... I know GP has me do 7-10, 11-15, 16-20 for rep range week. I would stick with that guideline. RR is hard, cause it takes a bit of time to find the right weights to be able to go to failure within the specifed range. Sometimes I dont get the weight right til the last set... Did you take your wife to see a Broadway play?? Check out Mama Mia or Rent. I LOVED Rent, the music is awesome!! Go to Central park, it's gorgeous!! |
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Originally Posted by gopro
Actually rep range week consists of 7-9, 10-12, 13-15, 16-20, and each of these ranges has specific importance and should be followed to the best of your ability...picking weights that will have you reach failure within this range.
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Originally Posted by gwcaton
Hey all you PRRS fans !
SHOCK: week 3 - Seated side lateral/hammer machine press superset...1-2 x 8-10 - Severse pec deck/WG upright row superset...1-2 x 8-10 - Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional What are some good subs for Hammer machine press ? Same question in re: reverse pec deck ? Thanks ! Gary |
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Originally Posted by patbuck
HI,
Here is my power week leg training: Squats one leg 3 sets 4-6 reps Leg press 3 sets 4-6 reps Single leg extension 2 sets 4-6 reps Lying leg curl 3 sets 4-6 reps Stiff leg deadlift BB 2-3 sets 4-6 reps I have a problem with Single Leg Extension. When I do that exercise it hurt in my knee a lot. I would like to replace it. What would you replace the leg extension with? I will keep it only when I do Super Set because it doesn't hurt when I don't go heavy on it. |
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Originally Posted by Tank316
Smith press vs hammer
rear laterals or face pulls[lean back on a pulldown machine, and pull to your face or chin vs reverse pec deck hope that helps, btw Gary, looking impressive man!!!!! |
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Originally Posted by gwcaton
Tank thanks for the help !
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Originally Posted by patbuck
HI,
Here is my power week leg training: Squats one leg 3 sets 4-6 reps Leg press 3 sets 4-6 reps Single leg extension 2 sets 4-6 reps Lying leg curl 3 sets 4-6 reps Stiff leg deadlift BB 2-3 sets 4-6 reps I have a problem with Single Leg Extension. When I do that exercise it hurt in my knee a lot. I would like to replace it. What would you replace the leg extension with? I will keep it only when I do Super Set because it doesn't hurt when I don't go heavy on it. |
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Originally Posted by fantasma62
So, Gopro, I am then supposed to do 4 sets instead of three? Another thing, I am going to start my RR next week. I am in NY and I got sick to my stomach and very week. Do I go ahead and continue with RR or need to start over with Power?
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Originally Posted by gopro
For rep range week you perform 3-4 exercises per bodypart (usually 4 for larger groups and 3 for smaller ones), eacg complying with the specific rep range.
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BUT I could be wrong....
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Originally Posted by pu239
Sapphire, take a look at post 51 in this thread. That's where I read it (took me a few minutes to find it again). Phred posted a question and gopro said it doing RR/P/RR/S would be good for gaining mass. I don't know. I'm a newbie to this routine. Thanks for your help!
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Originally Posted by pu239
Is that true only for rep range week? In the article I think it only has three exercises per body part regardless of what bodypart it is. I just started P/RR/S this week. I actually started with RR and was thinking of doing RR/P/RR/S. Is that okay? I'm trying to bulk up and I think I remember reading in this thread that RR is good for bulking. I'll reread the thread and see if I can find it.
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or what he said!!!!!!!!!
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Originally Posted by Tank316
or what he said!!!!!!!!! |
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Originally Posted by gopro
If you are trying to bulk up I would do P/RR/P/RR, and leave out shock for a bit. Plus I would only use 3 exercises per bodypart on RR week and do one for 7-9, one for 10-12, and one for 13-15...leave out the 16-20 for now. On power week use 3 exercises per bodypart, all for 4-6 reps and use mostly heavy free weight, compound lifts during this week.
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Originally Posted by Randy
Hey Cindi...
Here's another butt for your collection.. |
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Originally Posted by pu239
Thanks for the help gopro. Can I ask what the difference is between Phred and I? I'm just trying to understand the system. Thanks.
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Originally Posted by Phred
Maybe I misunderstood the question by Gopro. I am doing RR/P/RR/S as I am going for more mass at this time.
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Originally Posted by pu239
It sounds like we both want to gain mass so I asked if RR/P/RR/S would be right for that as I thought I had read it on this thread somewhere. I couldn't find it quickly so I asked the question. gopro recommended P/RR/P/RR for mass and I was wondering what the difference was between you and me. That's why he asked what you did. I have to admit, I did get a good laugh out of you telling us that you are a program analyst. Sounds like something I would say.
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Originally Posted by gopro
Sorry, just saw this. Hope you are feeling better. For rep range week you perform 3-4 exercises per bodypart (usually 4 for larger groups and 3 for smaller ones), eacg complying with the specific rep range. Example:
bench press...3 x 7-9 incline press...3 x 10-12 flyes...2 x 13-15 pec deck...1-2 x 16-20 |
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Originally Posted by pu239
On post 51 you recommended he do RR/P/RR/S. I thought his goal was to gain mass also, but I may have missed something. Thanks.
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Originally Posted by fantasma62
Hi Gopro. I am now more worried about the other part of my question. I spent most of the week out of State (NYC) and was not able to do my RR routine while there. Do I have to start over again with Power?
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Originally Posted by gopro
I normally omit the shock week for less advanced trainees and might have assumed you were less advanced than Phred for some reason. So lets make this simple. For gaining mass...
-less than 1 year training use P/RR/P/RR -more than 1 year training use P/RR/P/S or RR/P/RR/S -more than 2 years training P/RR/S |
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Originally Posted by gopro
Just pick up where you left off.
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Originally Posted by pu239
Thanks gopro. I've been training off and on for the past 10 years or so (not that you can tell). I've had long stretches of working out and also some long stretches of not working out. Right now I've been back at it pretty solidly for around a 7-8 months. Before that I probably missed several months. I think I'll throw in a shock week every other cycle or so for now.
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Originally Posted by fantasma62
Thanks Gopro, I'll continue with RR
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I have a question for you guys, great board and great info, im going to start using p/rr/s. My question stems around my size, im currenlty 339 and not a whole lot of muslce. With the ability to gain weight does that help my ability to grow muscle. I have dabled several times with weightlifting but i want to take my efforts to the next level. With my size what type of nutrition should i employ in order to gain mass and loose girth. certian movements I cannnot do like weighted dips or chin ups, what are good replacement for them until i can do those movments. Lastly what is a superset. 
one more question does my size give me a better ability to gain muslce mass? |
Originally Posted by Dabender
I have a question for you guys, great board and great info, im going to start using p/rr/s. My question stems around my size, im currenlty 339 and not a whole lot of muslce. With the ability to gain weight does that help my ability to grow muscle. I have dabled several times with weightlifting but i want to take my efforts to the next level. With my size what type of nutrition should i employ in order to gain mass and loose girth. certian movements I cannnot do like weighted dips or chin ups, what are good replacement for them until i can do those movments. Lastly what is a superset. What is a superset? http://www.bodybuilding.com/fun/andy2.htm I love working out there is nothing like it but i want to do it right. Any help you could give would be greatly appreciated. Check out my links.. I'm sure they will help shed more light on how the P/RR/S program works. one more question does my size give me a better ability to gain muslce mass? That depends on whether your size is composed of muscle or fat. You have to burn off the fat, before you can build and expose muscle mass. Thanks again for any and all help |
I did read that the P/RR/S were for advanced, but I felt i need to do something different, this is my second day in P and wow what a difference. I know Cardio is a big part of my workout. I do 10 minutes on the life cycle before I start to work out, After working out I then do 1 hour on the tread mill walking, I tried running but i kept getting shin splints, and dam those things hurt. So I walk with a slight incline. On an average I spend about 2 1/2 hours in the Gym and that is not resting. I mean i can't stand my girth but being 36-(will be 37 tommarow) it seems my body has kinda slowed down. Thats was one of the reasons I was asking for diet and hopefully get some advice from the masters.
) Anyway it’s not good! Try to eat 5-6 small nutritious meals a day. The worst thing is to do is eat huge meals in one sitting. Checkout the nutrition section, you can pickup some good info there. Jodi is the nutrition expert there.|
Originally Posted by Dabender
I did read that the P/RR/S were for advanced, but I felt i need to do something different, this is my second day in P and wow what a difference. I know Cardio is a big part of my workout. I do 10 minutes on the life cycle before I start to work out, After working out I then do 1 hour on the tread mill walking, I tried running but i kept getting shin splints, and dam those things hurt. So I walk with a slight incline. On an average I spend about 2 1/2 hours in the Gym and that is not resting. I mean i can't stand my girth but being 36-(will be 37 tommarow) it seems my body has kinda slowed down. Thats was one of the reasons I was asking for diet and hopefully get some advice from the masters.I must admit the cardio queen has some very nice gloots lol. How many times a day do you guys work out. I saw gopro works out only an 1 1/2 am I working out to long? I have noticed that my max's are much closer than I thought they would be with regard to maximums, luckly D.O.M.S. hasn't set in yet so we will see. Thanks so much for your time and help, I will keep you posted and let you know how the workout is going, who knows maybe with your assitance I could be in a comercial promoting the workout lol. Thanks again friends talk with you soon DABENDER "Never let a set back make you sit back, but always make a come back" |
, no need to run. Cardio department is taken care of.... I have a feeling it's your diet that needs tweaking.
DO NOT SKIP CARDIO!!! and they need lots of work still!!!!
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Originally Posted by 5'9'
Quick quesion GOpro, im currently doing 3 full body workouts a week, i spend between 1-1.5 hrs in the gym twice a week (the 3rd day of the split is at home using free weights) ..im looking for a new routine and am interested in the P/RR/S routine tht has recieved so much priase...can i incorporate it into my current 3 day full body routine doing all the back exercises for example in one, then the arms, legs etc...meaning i do this twice a week for the duration of the 3 week cycle OR is this too intese? Thanks for your help
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you are a bodybuilder not a dieter! 
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Originally Posted by Dabender
I am 5' 10" , day 2 on P went well, chest feels good and sore, and back is starting to feel the effect of DOMS which is good. Today is my day off, and then I will cycle the Legs and Arms. just starting I can feel the difference especially in the back. Thanks again for the help, What do you guys think of the atkins diet, is it possible to incorporate that kind of diet into body building? Dabender
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Originally Posted by bambam613
hey gopro, long time no talk.........guess who, big man?
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Originally Posted by Dabender
I am 5' 10" , day 2 on P went well, chest feels good and sore, and back is starting to feel the effect of DOMS which is good. Today is my day off, and then I will cycle the Legs and Arms. just starting I can feel the difference especially in the back. Thanks again for the help, What do you guys think of the atkins diet, is it possible to incorporate that kind of diet into body building? Dabender
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Originally Posted by gopro
Its obvious that you need to drop ALOT of fat weight...at 5'10" and well over 300 lbs you are not in a good place. Atkins can be a good place to start, but any sensible nutrition regimen would be helpful to you. P/RR/S is a fine program for you, but you MUST get a nutrition plan in order and stick to it!
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Originally Posted by Randy
Sapphire,
I just wanted you to know that I really enjoyed our dinner last night... Although, that fish made me a little green |
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Originally Posted by Randy
Sapphire,
I just wanted you to know that I really enjoyed our dinner last night... Although, that fish made me a little green |
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Originally Posted by Sapphire
Why dont I remember this dinner? |
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