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Are you tired of looking like the beanbag your sitting on. . . . . Need some help in getting back in shape for that Christmas party so you can pack it all on again!!!! Look no further. . . . For just £85 . . . . . . Just fuckin with you. Seriously though if any of you guys have a question about anything nutritional or fitness based slap it in here, myself and Strongman Elliott will help out the best we can. Via the FG App

I will get a little guide up today for you all and Aaron @Nutcuttlit can add to it too

Ok Folks, here is a comprehensive guide to improving your nutrition and feeling better/potentially helping you trim a bit of fat if that's your thing. I'm going to present it as a series of suggestions, @Nutcuttlit will add to this list also as he has expertise here too. 1) The best way to feel good is to get the appropriate amount of vitamins and minerals. These come from good quality food and a varied diet (more on this later), my first suggestion is really simple. Go to amazon and buy yourself a Vitamin D and a Vitamin B tablet - these are two essential vitamins that EVERYONE lacks in their diet. Here is a link to the ones I would suggest: Vitamin D Vitamin B These pills have exactly the correct amount you need per day. 2) Changing your eating habits is hard, it takes 21 days for something to form as concrete habit. My second suggestion is to make 1 change a week, this will make it easier to sustain and turn into a new habit. My biggest suggestion for a change right off the bat is to take a healthy lunch with you to work, I have grown very fond of my Thermos Compartment Flask as it allows me to take a hot lunch in one side and some carrots, cherry toms, cucumber in the other. It also has a spoon in it, it's all encompassing. This way I know I have a tasty lunch I WANT to eat and my obligatory veggies that will keep me full. 3) Losing weight is rather easy, its just the application that difficult. My final suggestion is to keep a food diary. Download MyFitnessPal (it's free) and scan/log EVERYTHING you eat. Once you know how many calories you're eating daily (just be honest when you track, no one is gonna know except you), all you have to do is remove some of the calories to start losing weight. A good deficit is about 500kcal a day, however this doesn't have to be from just your food. You could try and burn 300kcals exercising (walk up and down the stairs for 20mins - that's the easiest 300kcals you will ever burn) and then ditch 200kcals from your diet. This should be enough to get you started, I'm going to add a meal planner thing later today!

Dave's talking out his ass. He's not going to finish any of these! 😂

Heard this in the background of some corrodoory montage, it's superb 😎

I can't seem to find the legit attendance from last night but it couldn't have been more than 30,000. Never seen the Emirates so empty and I don't think they'll be able to get away with a 55,000-60k figure like they sometimes do when there are stacks of empties.

So post number 2: What the hell should I be eating? well that is a very difficult question to answer as it depends on the person, their size, movement throughout the day etc. However, I can give you some basic guidelines. 1) Eat foods that aren’t calorically dense foods in abundance. Examples? Fruits, vegetables, potatoes, rice etc. Foods that have a lot of volume but not a lot of calories. These should make up a massive part of your diet because they keep you full and are usually full of vitamins. 2) Eat foods you enjoy regularly. This might sound counter-intuitive but if you try and cut out foods you like, you will crave them and binge. Feel free to have a biscuit or bag of crisps once or twice a day but factor that in with your other food choices and track them (see post 1). 3) Don’t get too hung up on certain foods etc. There are no such things as super foods, protein isn’t magic and being a vegan isn’t gonna make you a super athlete. Eat a wholesome, balanced diet. Here is a typical day of eating for me, I currently weigh 101kg (229lb or 16st 5lb) and I’ve dropped 9kg in the last 4 weeks following these eating patterns: BREAKFAST - Overnight Oats 1/2 Cup rolled oats 1 Scoop whey protein isolate (chocolate orange!) 1 tsp Chia seeds 1/2 Cup Almond milk (I’m lactose intolerant hence the isolate) 1 Cup blueberries to drink: 2 cups Beetroot juice with my Vit D and B MORNING SNACK 1 Pink Lady Apple 5-10 Pecans Coffee with sugar free syrup (I buy skinny strips and put the salted caramel in my coffee) LUNCH - this depends on what we cook in Sunday’s so I will just put the titles here: Lentil and Sweet Potato coconut curry or Chick Pea and Butternut squash stew or Chicken Thigh Stew or Chicken Biriyani or Homemade Burgers with Rice AFTERNOON SNACK - this is my pre-workout meal 1 Seeded thin bagel 1 tbsp peanut butter 1 banana drizzle of maple syrup glass of orange juice DINNER This varies day to day however it’s usually some type of meat or salmon with potatoes and a green veg like broccoli or snap peas. This meal all depends on my wife and what she is craving. EVENING SNACK - just before bed 3 Chocolate cookies or some cake that works out to roughly 2500 calories most days. I’m a creature of habit so I like to eat the same foods regularly. I hope this helps Elliott

Was looking at that too. Kraken Rum £22 on Amazon right now.

Honestly love this. Might actually give me the motivation I need if you lot can keep me accountable.

Here are your quests: Tips' Classic WoW Deadmines Guide - Guides - Wowhead CLASSIC.WOWHEAD.COM A comprehensive guide to Classic WoW's Deadmines. This guide includes all associated dungeon quests, boss strategies, routing, and loot drops.

Happy to be rid of Emery, but if we pick up Allardyce I wont be watching any more football this year unless Redbull Salzburg somehow progress in the CL 😄 Honestly I want Arteta or Nuno... Poch will go to real madrid, bayern or somewhere else. Fuck it, let Ljungberg sit out the season and see how he does even.

Sam Allardyce is available😎

Rolf Harris you say? Here you go 😁

Quoteth the BBC.... "Other names linked with the post include former Tottenham manager Mauricio Pochettino..." 🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣

YES! I'd love so see some MW3 maps come back! Lockdown, Village, Mission, Dome, Arkaden, Bootleg... so many good maps! I've always loved the map, Crash, but we've already revisited it with the free version of CoD4. I'm cool with some old maps, but use something that we haven't played to death.

Emery sacked! Shame😂

Grinding aye? I love it when you grind baby

I am gonna DEEEPEEEEEESSSSSSS the shit out of the mines. I have both of the best swords from their so lots of the loot for @J&B will be amazing! See you all at 9pm!

DT was quite calm, I think the game sucked the life out of him. Was better after they drew with Southampton when he said it was his son's 7th birthday and he'd left him at home so to not ruin his birthday [emoji28] Sent from my SM-G955F using Tapatalk

Ye of little faith. Pfft. Playing all of the games is tough lately but I'll be grinding this weekend, dont panic.

I’ll keep an eye out for you then as I’m planning on going next year again. If you’re taking your camera a few pointers; - Get the stand pass with your ticket. If you’re going for the full 4 day, being able to sit down is nice and they’ve got covers so even better if it’s raining. They are also tiered so gives you some height to see over the barriers. - To that end, I’d recommend a long lens if you have one. I think all my actual hill climb photos were with my 55-300mm lens. Assuming it is the same as this year, the best places I found for photos was (starting at the bottom of the hill) - On the inside of the corner opposite Hill Pavillion. - In the Park Grandstands opposite the house or anywhere along the barrier up to the bridge. - Molecombe corner grandstands. - Anywhere after the flint wall as you walk up to the rally stage. - You can get some nice shots up by the top paddock too as the cars park up there. Plus all the rally car pits are up there to look around.

Name: How to S&D Category: Call of Duty Date Added: 11/27/2019 Submitter: Stretch616 What happens when you being a knife (& shield) to a gun fight!! How to S&D