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22.7.14 1803
The W - Random - Help a fat man out...
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Lexus
Bierwurst








Since: 2.1.02
From: Stafford, VA

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#1 Posted on | Instant Rating: 3.86
Grah. I'm actually attempting to take a new standpoint on my health and lose weight to go along with the new job starting on Monday. 24 years old, turning 25 in August, and I'm 6'5" and currently weigh 340 lbs, most of which is centralized in my belly, but can feel muscle tissue when I flex my chest, arms and legs (little fat below the belt), so my target is around 260-270, for a total loss of around 70 to 80 lbs.

Exercise regimen is part of the job description (lowly Sheet Metal and Duct Work Apprentice working up to Journeyman), but I should also look into working out doing predominantly endurance lifting and some aerobics to help kick start my metabolism.

Here's my problem; what do I do now to help get my metobolism kicking consistently? Any kind of eating schedule advice anybody can give would also be greatly appreciated, and I plan on avoiding red meat since I have enough muscle mass as is, and eating lean chicken breast and fresh fish, and will be cutting fruits, breads, and pasta (keeping potatoes and rice for actual carb intake).

I plan on using my bench and barbell for endurance lifting to keep my muscles in check and using body energy to help get my metabolism up, what weight and rep cycle should I shoot for in this regard?

And are there any aerobic exercises that are rather simple and aiding to metabolic rate? Again, 340 lbs, I don't call 10 push-ups even a light workout.

(edited by Lexus on 31.3.07 0518)


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samoflange
Lap cheong








Since: 22.2.04
From: Cambridge, MA

Since last post: 279 days
Last activity: 271 days
#2 Posted on | Instant Rating: 6.29
Some basic food tips from a semi-health nut:

Focus on whole grains and fruits/vegetables. Fiber is key. The more fiber something has the more it's going to "fill you up." The less color something has, the less fiber it likely has. Brown grains and bright colored veggies are where it's at.

Salads are excellent if you like salad. Some people don't, no big deal. Eat some other veggies that you like, steamed, lightly sauteed, or roasted. Add lots of spices for flavor. Just stay away from excessive oils and especially from creamy salad dressing. It's basically mayo which is basically fat.

You mentioned potatoes -- I'd stay away from potatoes (and corn and other similarly starchy plants). There just isn't enough nutritional value in them to make them worth your while. Cut out the fluff and go with whole grains for your carbs.

Get brown rice if you can. Pasta is fine, especially if you get the whole grain pasta that is easy to find everywhere nowadays. Just don't eat too much of either one.

Cut your meat consumption down and replace some of your protein intake with red beans or soy foods. Cut back on cheese as much as possible, it's one of the worst ways to get your protein. Unless you're willing to learn a lot more about nutrition, don't cut out meat completely. It's still the easiest way to get the total gamut of essential proteins. Stick with poultry and the occasional lean pork.

Read nutritional facts labels. If something has more than a couple grams of saturated fats per serving size, do not buy it. If you know you're going to go out to eat, eat less the a few meals beforehand and afterward. Eating out is horrible, you can easily consume a day's worth of calories in one meal. Even dinner salads are bad because of all the garbage (ie cheese and mayo) they pile on top of them.

Eat most of your carbohydrates in the morning and most of your proteins at night.

My normal eating schedule is:
Breakfast
-high fiber cereal with soy milk and fresh or frozen berries
-banana or apple
-4 or 5 spoonfuls of lowfat yogurt

Lunch
-leftovers from last night's dinner
or
-peanut butter & apple slices sandwich on 12 grain bread

Dinner
-Chicken or tofu or beans or mixed nuts (protein sources) in stir-fry, vegetable stew, curry, chunky tomato sauce or other similar dish. Eat the bare minimum of rice or pasta with it. I'll still cook a regular amount of rice/pasta, but I'll use the rest for my lunch the next day. Remember - carbs in the day, protein at night.
or
-Salad with one of the 4 protein sources, lots of different vegetables, and a bit of vinaigrette dressing. If you like a lot of dressing and have trouble eating salad without it, mix some water in and add some extra salt and pepper.


It's very good to eat 5 to 6 small meals instead of 3 bigger ounces while still following the same morning/night guidelines. Try it out if you can. I don't do this mostly due to time constraints, but it does work. When you eat a lot at once, your body can only work with some much at once and it stores some of it away. By eating little bits at a time, you keep your body at an equilibrium so you are burning food as you eat rather than holding onto it for later. This helps to keep up energy levels throughout the day instead of getting tired an hour or two after a big meal.


A few exercise tips: get some basic cardio in everyday (it can be as simple as walking for an hour) and to focus on proper form with weights. Proper muscular and skeletal alignment is the most important thing there is for real strength building. Always lift in natural positions, -- for exmaple, never do bicep curls with a straight barbell, use dumbbells and let your arm rotate naturally as it comes up. Real strength doesn't some from someone's triceps, biceps, lats, etc. It comes from all the little muscles in the core that link all of these big muscles together. Natural positions will help work these much better than the traditional "muscle isolation" body building techniques will.

A truly GREAT website is Click Here (simplefit.org). There is an incredibly easy to follow workout plan which only requires a pull-up bar and maybe push-up handles if you've got bad wrists. Both can be bought for about 20 bucks and will last forever. I did this workout plan last year for 8 months during the school year and it is great. It's quick, easily adjustable to any physical ability, and is a full body cardio and strength workout if you really push yourself. Start at level 1 and follow the guidelines of advancing as you get better. The site also has some good nutritional info for another perspective.



Ken Kennedy debuted a new finisher: Jeff Hardy fans will insist on calling it the Swanton Bomb, but it looks WAY more devastating when not performed by a 180-pound fruitcake.
-Rick Scaia 06.12.2006
Oliver
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Since: 20.6.02
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#3 Posted on | Instant Rating: 4.35
The simplest thing I found when trying to lose weight was to walk where I usually took transit or drove. Have an afternoon to yourself? Need to pick up some groceries? Take a walk there! In this day and age, it's near impossible to become bored during a walk. Load my iPod down with good tunes and there ya go!



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I've seen THREE movies so far this year: Because I Said So - (3*); Borat - (5*); Children Of Men - (4*)
DrDirt
Banger








Since: 8.10.03
From: flyover country

Since last post: 11 hours
Last activity: 11 hours
#4 Posted on | Instant Rating: 8.37
Firat, get a check up. Second, get to a good dietician. Third, based on what the doc says, find a varied, interesting way to exercise. And most of all, don't diet, especially those designed to take off pounds fast because they will come back faster. Change (permenantly) your eating lifestyle. Avoid eating out, especially fast foods. Allow yourself one day a week to splurge a little. And most importantly, be patient. Good Luck.



Perception is reality
TheOldMan
Landjager








Since: 13.2.03
From: Chicago

Since last post: 22 days
Last activity: 18 days
#5 Posted on | Instant Rating: 5.94
Sounds like the new job may be a little more activity than you may have been used to? If so, I might wait a week or two to make sure I'm keeping up with the work-related physical demands. Otherwise a 20-minute, brisk(ish) walk should be more than enough to get your system going at first? Preferably in the morning, although a walk right after dinner should work too.

One other tip is don't weigh yourself more than once a or twice a week. One diet of mine I weighed daily, and found that after losing, it was near impossible to lose a second day in a row. Overall, daily feedback is just too yo-yo to be worthwhile, psychologically.





It's the Big "W", I tell ya! The Big "W"!
MisterHenderson
Boerewors








Since: 3.5.06
From: New York

Since last post: 1738 days
Last activity: 1656 days
#6 Posted on | Instant Rating: 1.03
Good luck Lexus. I started that journey on 2/15 of this year. At 6', I was 291. I am down to 273, now. Patience is very important, especially in the begining. Don't be discouraged if you have any setbacks either. Keep going, it's not as bad as you think.



Rusty Shackleford is just the name he uses to order Pizza with.
Eddie Famous
Andouille








Since: 11.12.01
From: Catlin IL

Since last post: 241 days
Last activity: 235 days
#7 Posted on | Instant Rating: 5.92

I don't know how much this will help since my circumstances were radically different, but...

Try staying away from sugars and empty calories from drinks (colas, beer).

Smaller meals over shorter time spans continue to help me keep the old weight off.

Stay away from bread!






As of 2/28/05: 101 pounds since December 7, 2004
OFFICIAL THREE-MONTH COUNT: 112 pounds on March 9, 2005
OFFICIAL SIX-MONTH COUNT: 142 pounds on June 8, 2005
OFFICIAL ONE YEAR COUNT: 187 pounds on December 7, 2005
As of 2/27/06: 202 pounds "I've lost a heavyweight"
As of 7/31/06: 224 pounds
KJames199
Scrapple
Moderator








Since: 10.12.01
From: #yqr

Since last post: 1 day
Last activity: 15 min.
#8 Posted on | Instant Rating: 6.12
I love that the two newest stories in this forum are "Help a fat man out" and "Cheddar Melt back at McDonald's."

I lost a bunch of weight - about 120 pounds or so - from May 2005 to May 2006, and I've been successful at keeping it off for the year that followed. Personally, I used Weight Watchers, but I don't think the specific plan mattered as much as the accountability. I had to go weigh myself in front of another person every single week. That was pretty motivating. The plan itself, I found it easy to follow as well. I can provide specific details if anyone's interested.

I didn't (and don't) do much in the way of exercise, though, so I really can't help you there. I walk to work and back daily (about eight blocks) and I walk on the treadmill at night... sometimes.

I agree with the other advice in here:
- avoid empty calories, especially in beverage form
- weigh yourself weekly, but no more than that
- eat lots of fibre
- use lots of spices
- eat more, smaller meals when possible
- avoid restaurants when possible

It's also good to make sure you drink lots of water. And take a multivitamin - I don't know for a fact that it helped me, but it sure didn't hurt.



JK
samoflange
Lap cheong








Since: 22.2.04
From: Cambridge, MA

Since last post: 279 days
Last activity: 271 days
#9 Posted on | Instant Rating: 6.29
    Originally posted by KJames199
    And take a multivitamin - I don't know for a fact that it helped me, but it sure didn't hurt.


This reminds me of a good way to force yourself to eat healthier -- don't take multivitamins.

Instead, do some research and find out which vegetables contain the vitamins and minerals you would normally get from a daily multivitamin. Make sure you eat enough of these vegetables everyday to satisfy your daily requirements. This helps to promote a diverse diet, and will get you in the habit of always thinking about what exactly you're putting into your body.

Here's some basic info if you're interested in going this route: http://www.healthcastle.com/supplements-multivitamins-eat-healthy.shtml

Here's a decent site outlining most of the things to look for: http://www.healthalternatives2000.com/vitamins-nutrition-chart.html



Ken Kennedy debuted a new finisher: Jeff Hardy fans will insist on calling it the Swanton Bomb, but it looks WAY more devastating when not performed by a 180-pound fruitcake.
-Rick Scaia 06.12.2006
Eddie Famous
Andouille








Since: 11.12.01
From: Catlin IL

Since last post: 241 days
Last activity: 235 days
#10 Posted on | Instant Rating: 5.92

    Originally posted by samoflange
    Instead, do some research and find out which vegetables contain the vitamins and minerals you would normally get from a daily multivitamin. Make sure you eat enough of these vegetables everyday to satisfy your daily requirements.


Here's one where my situation differs. Since my replumbing, my meals have to have some meaningful protein, which means more meat and less carrots. Roughage don't sit too well with me no more.

Also, the South Beach Diet Chocolate Crisps rule. 19 grams protein, NO sugars.



As of 2/28/05: 101 pounds since December 7, 2004
OFFICIAL THREE-MONTH COUNT: 112 pounds on March 9, 2005
OFFICIAL SIX-MONTH COUNT: 142 pounds on June 8, 2005
OFFICIAL ONE YEAR COUNT: 187 pounds on December 7, 2005
As of 2/27/06: 202 pounds "I've lost a heavyweight"
As of 7/31/06: 224 pounds
SEADAWG
Boudin rouge
Moderator








Since: 5.7.03

Since last post: 540 days
Last activity: 8 hours
#11 Posted on | Instant Rating: 7.86
I know a few people who swear by the Six Week Body Makeover plan. One guy I know who's on it has had a weight problem his whole life and has lost over 100 pounds so far.
Tenken347
Boudin blanc








Since: 27.2.03
From: Parts Unknown

Since last post: 1 hour
Last activity: 1 hour
#12 Posted on | Instant Rating: 3.57
I'm no health nut, but the one thing I have found that let me lose a pretty good amount of weight is cutting out high-fructose corn syrup. Believe it or not, plain sugar isn't that bad for you, but high-fructose corn syrup is pretty awful for you. Cutting it out is harder than it sounds, almost every sweet beverage you can buy at a grocery store contains it, even a lot of juices. Make sure you check the labels on everything if you're trying to avoid it.
Rudoublesedoublel
Potato korv








Since: 2.1.02
From: Kentucky - Home of the 8 time NCAA Champ Wildcats

Since last post: 42 days
Last activity: 1 day
#13 Posted on | Instant Rating: 6.51
    Originally posted by DrDirt
    Firat, get a check up. Second, get to a good dietician. Third, based on what the doc says, find a varied, interesting way to exercise. And most of all, don't diet, especially those designed to take off pounds fast because they will come back faster. Change (permenantly) your eating lifestyle. Avoid eating out, especially fast foods. Allow yourself one day a week to splurge a little. And most importantly, be patient. Good Luck.


Amen on the check up. Be very attentive to your cholesterol - even though you're young if you've weighed too much that could be an issue. I'm 36 and my cholesterol was too high - I managed to drop it from 235 to 185 in 6 months by going to a low-fat, low-cholesterol diet plus exercise. The upside is that I also lost around 25 pounds or so.



University of Kentucky basketball isn't a matter of life and death, it's much more important than that.
Lexus
Bierwurst








Since: 2.1.02
From: Stafford, VA

Since last post: 4 days
Last activity: 4 hours
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#14 Posted on | Instant Rating: 3.86
    Originally posted by Rudoublesedoublel
      Originally posted by DrDirt
      Firat, get a check up. Second, get to a good dietician. Third, based on what the doc says, find a varied, interesting way to exercise. And most of all, don't diet, especially those designed to take off pounds fast because they will come back faster. Change (permenantly) your eating lifestyle. Avoid eating out, especially fast foods. Allow yourself one day a week to splurge a little. And most importantly, be patient. Good Luck.


    Amen on the check up. Be very attentive to your cholesterol - even though you're young if you've weighed too much that could be an issue. I'm 36 and my cholesterol was too high - I managed to drop it from 235 to 185 in 6 months by going to a low-fat, low-cholesterol diet plus exercise. The upside is that I also lost around 25 pounds or so.


UPDATE: For starters, I'm currently going on a low-carb diet. Furthermore, I spar once a week to keep myself in shape, as physical combat is better for you than swimming or sex. I have a lot of belly fat, but my cholesterol level is currently at 177 and I have a body fat percentage of 28, which means I'm not obese. The main reason I shoot for 270 is because that's what I max out on bench press, and you should bench your body weight to be physically fit (according to every coach I ever played football for and every doctor I've asked).

I looked at the Six Week Body Makeover site and thought I'd ask here, to see if anybody else here had any breakthroughs losing weight. So far, Cheese, Beer, and Bread are the biggest things I've cut (that includes cake, pizza, and pasta). Fried foods are right out, and I haven't even touched a single piece of fast food for two weeks (though I've had a hankering for Popeyes chicken as of late).



Hold nothing sacred and you'll never be dissapointed. Especially not this statement.
DrDirt
Banger








Since: 8.10.03
From: flyover country

Since last post: 11 hours
Last activity: 11 hours
#15 Posted on | Instant Rating: 8.38
    Originally posted by Lexus
      Originally posted by Rudoublesedoublel
        Originally posted by DrDirt
        Firat, get a check up. Second, get to a good dietician. Third, based on what the doc says, find a varied, interesting way to exercise. And most of all, don't diet, especially those designed to take off pounds fast because they will come back faster. Change (permenantly) your eating lifestyle. Avoid eating out, especially fast foods. Allow yourself one day a week to splurge a little. And most importantly, be patient. Good Luck.


      Amen on the check up. Be very attentive to your cholesterol - even though you're young if you've weighed too much that could be an issue. I'm 36 and my cholesterol was too high - I managed to drop it from 235 to 185 in 6 months by going to a low-fat, low-cholesterol diet plus exercise. The upside is that I also lost around 25 pounds or so.


    UPDATE: For starters, I'm currently going on a low-carb diet. Furthermore, I spar once a week to keep myself in shape, as physical combat is better for you than swimming or sex. I have a lot of belly fat, but my cholesterol level is currently at 177 and I have a body fat percentage of 28, which means I'm not obese. The main reason I shoot for 270 is because that's what I max out on bench press, and you should bench your body weight to be physically fit (according to every coach I ever played football for and every doctor I've asked).

    I looked at the Six Week Body Makeover site and thought I'd ask here, to see if anybody else here had any breakthroughs losing weight. So far, Cheese, Beer, and Bread are the biggest things I've cut (that includes cake, pizza, and pasta). Fried foods are right out, and I haven't even touched a single piece of fast food for two weeks (though I've had a hankering for Popeyes chicken as of late).


I went from 230 to 158 in college and have kept it off for 30 years, because there were no breakthroughs, no gimmicks and no diets. First while keeping hydrated and drinking fruit juice (100%) I ate nothing for three days. Then I ate a well balanced diet with no processed foods or soft drinks. Every Sunday, I ate whatever the hell I wanted.

I am not saying this is your path but I trained myself to give up the crap typical college students ate. And perhaps most importantly, I spent alot of time learning how to cook, bake, etc.

Just whatever you do, don't fad diet.



Perception is reality
Mr. Boffo
Scrapple








Since: 24.3.02
From: Oshkosh, WI

Since last post: 359 days
Last activity: 319 days
#16 Posted on | Instant Rating: 5.12
I lost about 30 pounds while on the Weight Watchers Flexible Points plan for about 2 months. I stopped following it for Thanksgiving one year, and I haven't been able to start it up again since.

Basically, you get a certain number of points based on your starting weight. I was 283 lbs when I started, and I got 31 points per day, plus an additional 14 flex points that can be used anytime during the week. The formula for foods is Points = (Calories / 50) + (Fat / 12). (There is also a part that gives a small discount for eating fiber, but I didn't use it).

What I liked about this is it really makes you aware of what you're eating when you have to count each part. For some people, however, it's too difficult to do.

If you can stay within the points, you have to lose weight, because some simple math shows that it's a maximum of about 1500 calories per day (not counting the flex points). When I was following it, I would use up my flex points by eating at a fast food restaurant every Sunday (while trying to eat the healthier fare at the restaurant instead of my normal meal). That really helped with the cravings that you get on a fad diet.




richcon
Linguica








Since: 2.1.02
From: Victoria, BC, Canada

Since last post: 1812 days
Last activity: 1703 days
#17 Posted on | Instant Rating: 8.10
Samoflange has some excellent advice in his post. The only thing I would add that I do is try to run / jog / walk early in the morning, before you eat or shower or do anything. Early excercise helps speed up your metabolism.

I also like the idea of giving yourself an "off" day where you can eat things you can't during the day. Don't go craxy with it though.
Dutchie
Boerewors
Moderator








Since: 29.1.02
From: PA

Since last post: 20 days
Last activity: 20 min.
#18 Posted on | Instant Rating: 9.20
One of the things that's been the most helpful, in terms of eating better, was the accountability so many have mentioned. My kickstart was adding breakfast every single morning along the lines of what samoflage posted. Every morning for about a month, my breakfast was a protein shake, nothing else. The first week, I had another shake for lunch, but the second week, started adding in meals for lunch. They were just packets of shakes my brother had left over from his serious lifting days, no diet shakes. The biggest change I noted immediately was that I wasn't "starving" by lunchtime. I still do the morning shakes because I don't wake up early enough to eat breakfast. The old cravings are still there - coworkers bringing in leftover Easter desserts is a killer - but the amount of what I eat just by adding protein in the morning is a drastic change.

In terms of aerobic exercise/kickstarting the metabolism, belly fat is supposed to be the hardest to lose, and there's no real way to target the exact spots from where you want the weight to disappear. The core strengthening exercises (abs, back, hips) are supposed to be really good for toning, and your metabolism raises when your muscles are more active in fat-burning, so the core strengthening may be a good way to go. Also, if you've got a new job and new insurance with it, and you're looking for a health club approach, there are supposed to be some insurances that reimburse you for working out - say, if you hit X workouts in a certain time frame, you get some sort of financial reward. Cash for what I'm already doing is a fantastic motivator, as well as additional accountability.

Good luck!



Bananas bruise...on the inside
drjayphd
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Since: 22.4.02
From: Long Island

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#19 Posted on | Instant Rating: 6.94


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Point of order on the Weight Watchers points: The fiber bonus is that you can knock up to one point off of a foodstuff based off of how many grams of fiber it contains. I'm not sure if it's one point for five grams, but I think it's something like that.

The biggest thing I've found is just being conscious of what you're eating and how much you're eating. Before, I'd go to Subway and get a footlong sub with a bunch of crap on it. Nowadays, if I get that, it's because the restaurant gave me a ton of "buy one six-inch, get one free" coupons ( ) and because I'll eat one six-inch sub for lunch, then stash the other one in the office fridge for tomorrow's lunch. In addition, I've been ordering off of the healthier menues whenever feasible, or at least whatever sounds like it's specifically healthier. (Due to my job, exceedingly odd schedule, and living situation, I eat out probably 90% of the time. I would like to cook for myself more, but I haven't been able to make the time or room to do so yet.) So, for instance, at Taco Bell, no chalupas or anything like that. One quesadilla, one order of taquitos, and that's it if I have plenty of calories available. If not, then I don't go there, I go somewhere else.

Also, I'm seconding the staying hydrated. I've found myself drinking a lot more water (EDIT: I've also just about cut out soda altogether, although there's room for beer in moderation) lately, and I haven't been as hungry -- or at least haven't been eating as much. There's something to the whole "confusing thirst for hunger" theory. Best way I've found is to grab a one-liter bottle of water (or just reuse one or whatever). Drink it, fill it up again, drink it, there's your eight glasses. Spread it out over the day and you probably won't notice much of a problem. That, along with not nearly enough exercise, has helped me drop 20-25 pounds and 2-4 inches off my waist in just over a year. Could be faster, sure, but the biggest thing is that I haven't really backslid much. If I've taken steps back, it's only been one or two before I stop and rethink what I'm doing.

(edited by drjayphd on 10.4.07 2240)


KJames199
Scrapple
Moderator








Since: 10.12.01
From: #yqr

Since last post: 1 day
Last activity: 15 min.
#20 Posted on | Instant Rating: 6.12
    Originally posted by Mr. Boffo
    Basically, you get a certain number of points based on your starting weight. I was 283 lbs when I started, and I got 31 points per day, plus an additional 14 flex points that can be used anytime during the week. The formula for foods is Points = (Calories / 50) + (Fat / 12). (There is also a part that gives a small discount for eating fiber, but I didn't use it).
They've changed it a bit since then. You get more points now - when I started Weight Watchers two years ago, I weighed 312 and got 32 points per day. If I started NOW at 312, I'd get something ridiculous like 43 points per day.

The number would decrease as I lost weight - I am at my goal weight now, and I get 30 points per day (I'm currently taking 28 to work off an extended WM/Easter binge), as well as 35 flex points per week.

I have found every way possible to cheat the system - Popping Mini Eggs are 3 points a bag when normal Mini Eggs are 5? SOLD. And I make sure to take my fiber bonus. I don't know that it would work for everyone, but it sure worked for me.





JK
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