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I never realised there was a squad on the MW app and you can enter weekly tournaments (really just by playing the game). Looks like 20 players max so who wants in? I just made a squad called ForeverGaming so maybe we can have a laugh? Download the app and the first weekly tournament says get wins in team deathmatch so let us know what ya think? I cant send invites out by the way, just search for a squad and join it 👍 Let us know when you've joined.

Fooking cheeky or what Group F looks insane Group A: Italy, Switzerland, Turkey, Wales Group B: Belgium, Russia, Denmark, Finland Group C: Ukraine, Netherlands, Austria, Path A/D* Group D: England, Croatia, Czech Republic, Path C** Group E: Spain, Poland, Sweden, Path B*** Group F: Germany, France, Portugal, Path A/D*

That is exceedingly clever and well worth the watch. The dumb fire tricks at the start just set it up a treat

Oh what I meant was to steady the rest of Arsenal's season. If he was given the job, he'd definitely want a 3 year deal at the very least with financial guarantees on top especially after the difficulties he experienced at Newcastle.

Why Benitez only for the rest of the season? I’d say he’s good enough to have the job permanently

My character is Draeus, level 9 atm lol I went hunter in the end.

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

So dug out my FoS photos 🙂 All in all, I took about 1,500 so whittled down quite a lot (though a good number were bursts so lots of repeats) In no particular order as Flickr put them in a random order

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!