Quick summary of what we covered so far: The main reasons your strength may go down without losing muscle are reduced glycogen stores and reduced leverage. protein just 40 to 50 grams. If you’re losing muscle and not fat, then you may need to make some changes to your diet and exercise to counteract this. * Eating very little restricts the fuel for workout performance. Protein is not required above a certain level. That was expected because getting stronger in a caloric deficit state is downright difficult, if not impossible. (function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = "https://forms.aweber.com/form/31/1550510531.js"; fjs.parentNode.insertBefore(js, fjs); }(document, "script", "aweber-wjs-mma8ap08h")); Dominic Gallo, accredited practicing dietitian and owner of DG Dietetics and Fitness, explains how to cut the fat, but keep the muscle. If you have any questions, please ask me below. @Ameen. I’m now almost at the end of my cut and this is the first cut I didn’t lose any strength on, despite my bodyweight going down almost 10 pounds. For less than a tub of protein, you can have my full cutting strategy and get the same results as these guys. progressive overload (lifting heavier and heavier weights over time) is the main driver of muscle growth, “You could maintain volume and frequency at the same level but if you cut intensity, you will lose the adaptation.”, too much cardio, especially moderate intensity cardio can make your body want to adapt to endurance, instead of explosiveness. if you lose a lot of strength midway during cut, should you go to maintenance calories to gain the lost strength and after regaining it resume the cut? Then I’ll tell you how much protein you need. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. I’m sure you have. Can you please elaborate? The group receiving twice the recommended daily allowance showed the best muscle retention. Thanks for this article! I’m happy my hart and lungs are a lot healthy then they was but think because of my mental health, I’m always looking for a problem to concentrate on…. Despite what some would have you believe, this is NOT inevitable. sorry for going on but feels good to get it off my chest… or a little bit as have loads to go on about… not all negative but just feels good at the moment even if this rambling doesn’t post! Instead of losing your hard-earned muscle tissue and looking like someone who has been malnourished for a few months, how about looking like Al Siebert did at the end of his cut? All 3 groups were placed on the same number of total calories. This will make a world of a difference. This video is unavailable. No wonder the guy hits PRs at 7% body fat. Think about it…why would the body need to actually break down its muscle stores for energy when you have plenty of body fat to be used? If you have a deficit larger than 25% of maintenance, you’re probably going to lose muscle while cutting. Since it can’t tap into this energy source readily, it adapts by lowering its metabolic rate, which produces low energy states, fatigue and…you won’t lose much (if any) fat. Therefore, you’ll find it very difficult to build any muscle. To make sure this is not the case for you too, let’s address the main diet mistakes that lead to muscle loss and confirm that you’re not making them. It’s about the hormonal environment in your body that optimizes fat loss, or can lead to muscle breakdown. I do all over body workouts 3x week compound exersises mainly, train every other day also to allow full recovery! It’s the mindset of “Oh I should eat more food because I’ll lose muscle” that’s hurting your progress. On day one of your new cutting program, it's easy to do too much too soon. A big mistake some people make when dieting is reducing the weights they’re using and working in a higher rep range. I don’t do cardio while cutting myself, a calorie deficit of 500 cals per day will do the same job. But most people don’t bulk and cut the right way. The best approach is to maintain your muscle mass while losing fat. great help. Pretty good, eh? Modern psychology shows that we always act in a way that fits our self image. Reduce calories slightly and gradually. since last half month i m trying 20 x 4. taking around 900 calories only. If you make the mistake of lightening up in the gym or treating your cut like a … I mean to say, do you calculate protein intake with respect to goal bodyweight or current bodyweight? started intermittent fasting since 3 months. Expect to have great workouts not bad ones. Your article is very helpful. He is CEO of MuscleHack and creator of THT training. One major thing that’s very critical for maintaining muscle is to eat enough protein while cutting. So if you’re maintaining strength while cutting, know that you’re doing things right, you’re maintaining all your muscle. Please note that the authors of this site are not engaged in rendering professional advice or services to the individual reader. Just as the name implies, a “mini cut” is a brief fat loss phase that is performed during a bulk in order to strip off some of the excess fat you’ve accumulated. There’s usually no need to change your training while cutting. The authors shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this website. This is not to say that you can’t gain strength while cutting. It works, it’s been proven by thousands, and it’s totally free. finally can you explain why fat better than carbs for cutting ? “Our data demonstrate a potential inadequacy of the current RDA for sparing muscle mass during weight loss”. If you follow all these steps you’re guaranteed to have great results while cutting. In an effort to speed up results, they lose muscle and end up stalling their fat loss. So now I know how to prevent it, or reverse it. Researchers with the Military Nutrition Division of the U.S. Army Research Institute of Environmental Medicine tested varying levels of protein and its effects on sparing muscle tissue while on a calorie-reduced diet. When you’re in a caloric deficit, recovery from training is already slowed down. I recommend you do a maximum of 3-4 hours of cardio per week. I’m always happy to help. @Rahav.. Yep, a moderate deficit does that. A lot of cardio on a cut is bad because it can sap recovery your recovery. As we talked about before if you’re losing a little bit of strength (let’s say a maximum of 5%) that’s usually no concern because it may be because of eating less carbs and reduced leverage. I have only created a 300 calorie deficit to begin with so I haven’t drastically cut my calories and my protein is set at 1.5g per lb body weight & fat is 0.45g , the rest carbs. Don’t ever stop been a good person/ human being because… I think / no the real rewards are in trying……, And just to keep it about the gym… as you said… it’s mainly my bench press that’s suffering everything else has just lost a rep or two but had to drop from the 40ks dbs for 6 down to the 35kgs for 6 on a good day, iv never over worked my chest as try to do full body workout over 5days including squats, although now talking about it they have dropped from 120kgs for 6reps. { Nice article with solid information, also very timely for me personally! Strength and muscle size are intricately linked. Weight Training Program, That Bodybuilding Diet That Packs On Muscle, Why Cardio Sucks (and you don’t need to do it). The only important factor is to make sure that you keep breathing throughout the set. And that’s a disaster. Simply because it makes no sense to make a cut if your muscle foundation is not already built. If you were to reduce the weight on the bar, you’d remove the very stimulus that caused and maintains the adaptation. The ideas, procedures, and suggestions contained within our work are not intended as a substitute for consulting with your physician. Focus on losing body fat, because that’s the hard part. Obviously, there are ways to structure your diet to prevent muscle loss. How Fat Loss Happens Or perhaps, you’d like to look like wrestler “The Cougar Kid” at the end of his TSPA cut?  We can’t really talk about one without the other. Furthermore, too much cardio, especially moderate intensity cardio can make your body want to adapt to endurance, instead of explosiveness. You either succeed, or you get your money back with no questions asked. Give these strategies a try! "@type" : "Organization", You don’t want this while cutting. A calorie deficit is also a recovery deficit. Good form reps I might add…. "url" : "https://musclehack.com/", So in the gym you may feel tired, you may not push hard, you may quit your sets without giving everything you got, all these factors will hurt your training. You could also go higher than 1g per pound, (as high as  1.5g per lb) but I think it’s not necessary and you’d do better if you ate more carbs and fats instead. "https://www.facebook.com/MuscleHack", The goal when doing a cut is to preserve strength and muscle mass while losing […]. Adding cardio to that without carbing up first will just make your body turn to the muscle for energy, there for depleting them of the proteins they need. So if you’re eating less than 75% of maintenance increase your calories. Whilst you’ll find it hard to add bulk in a calorie deficit, adding weight training into your program will help to maintain the muscle you do have. I’m stressed to the max with my strength going down as the fats comeing off… I made sense of what your saying as been off and on the gym for years, I’ve come down to around 13 stone over the year after been on the booze to much over the past 2/3 years I was at 16.4 and had an intervention. We’ll talk about this more later in this video. Can I just say– I love musclehack! With that said, a large part of the guys going to gym actually lose strength because they are losing muscle. The 2nd reason is…not getting enough daily protein. You don’t need to log into your email to click on any confirmation link. Should I try to keep calories low for the rest of the day to stay in a deficit and risk having too little protein OR should I forget about the deficit and hit my protein numbers to prevent muscle loss? Studies have shown that higher protein intake is necessary for athletes attempting to lose fat while maintaining muscle. Nice article man. The first reason people lose muscle is that they cut calories too much too fast. And if you can’t maintain the training stimulus that caused your muscle growth, then you will lose that adaptation. When cutting, strength maintenance is the best indicator for muscle maintenance. It ofcourse all depends … There’s a lot of good people/ human beings out there and just because we don’t always feel we get what we deserve? earlier when i was 57 kg i lifted 50 kg. Radu Antoniu is not a certified personal trainer or coach and is not accredited by any institution. When we’re cutting the goal is obviously not just weight loss, we want to lose fat without muscle. Do just the amount of cardio you need to reach your goals (anywhere from no cardio at all to 3-4 hours per week), 5. If anything, losing strength on a cut should only occur once you get into the deeper phases, and even then the reduction shouldn’t fall much beyond a couple reps for smaller isolation lifts and a very slight reduction in weight on larger compound movements. @Terry. A bodybuilder weighing 165lbs will therefore be taking 3 times the RDA (55 x 3 = 165). It says ” Further muscle retention was not demonstrated in the group who received three times the RDA.” So don’t fall into the camp that thinks high reps get you cut. Once you’re at your desired level of leanness, gaining back any lost muscle will be a relatively easy thing to do. I read eating high protein cause hypoglycemia as protein also releases insulin as carbs does but not as rapidly as carbs though. If your fear is that you’ll lose muscle, fight back by limiting muscle breakdown. And as a side note, when you’re leaner the range of motion on bench press is likely increased because you have less fat on your back and chest and the bar may need to travel an extra inch each rep. That also affects your strength levels. loss it makes me feel inadequate as I don’t really no as much as I think /need to no about training but make sense off what your saying and will try to be more positive and take your advice and see how it go’s… hopefully get the first two solid years under my belt…. I’ve got a somewhat related question: Say I screw up my cutting diet on a day where I’m going out for lunch with friends or family. So I go for it.” Wow what an attitude. . I want to know how much protein should I eatevery day. Let me know in the comment section below. Losing weight can mean losing fat and muscle. Simply losing weight doesn’t necessarily mean your physique is improving, because some of the weight you lose might be muscle mass. The best strategy for losing muscle mass without losing strength will be to do all of the above (eat at a calorie deficit, lower protein intake, and do cardio) BUT continue to strength train in the gym. For example, you might lose 6 pounds in weight over the course of a month. Are you ok with this? ... To cut fat, you can also incorporate interval training into your workout plan. Of course the slower you go, the less muscle you will sacrifice. As a general guideline, losing more than 2 pounds per week will result in a "significant" amount of muscle loss (certainly 3 pounds per week is too fast). *you can download the Path to your Goal Physique from this link. What Is A Mini Cut? One of the best ways to know whether you’re losing fat or muscle is to examine your exercise routine. A Natural Society article on this study stated: “First, dieters who take on a weight loss regimen often focus their efforts on reducing fat rather than reducing sugars and processed carbohydrates. Do you have any questions? Stefan M. Pasiakos*,1, Jay J. Cao†, Lee M. Margolis*, Edward R. Sauter‡, Leah D. Whigham†, James P. McClung*, Jennifer C. Rood§, John W. Carbone‖, Gerald F. Combs Jr.† and Andrew J. The first indicator you’re losing muscle on a cut is that your strength is going down a lot. [CDATA[ In 37 now but still feel 19/20 in my head although I never really did much at that age but drink and thought it was happyness? Current bodyweight. Further muscle retention was not demonstrated in the group who received three times the RDA. Remember how Greg put it: “In my reality I see no reason why you couldn’t make gains while cutting.” The key words there are “in my reality” – that shows you how powerful your beliefs truly are. Am I interpreting these lines correctly? Enter the “Mini Cut”. "@context" : "https://schema.org", Losing weight can be challenging, and trying to cut calories too quickly can have side effects for your health, including loss of hard-earned muscle mass. He said “In my reality I see no reason why you couldn’t make gains on a cut. As we talked about before if you’re losing a little bit of strength (let’s say a maximum of 5%) that’s usually no concern because it may be because of eating less carbs and reduced leverage. It’s like an expensive way of running your body, using your expensive proteins for fuel. "https://twitter.com/MuscleHacker", These researchers found that dieters on a weight-loss program including diet and exercise can prevent muscle loss by increasing their protein consumption to twice the recommended daily allowance. I always struggle with strength when I lose weight. I see so many people look much worse after deciding to cut and hitting the cardio continuously. (1) One group consumed the Recommended Daily Allowance (RDA) of protein, (2) One group consumed twice the Recommended Daily Allowance (RDA) of protein, (3) One group consumed three times the Recommended Daily Allowance (RDA) of protein. However, it is possible to lose strength without losing muscle. I don’t feel drained of energy but I’m not sure about recovery. i train 5 days a week, strength train 4 times a week, and one day of cardio only. That is probably because your muscles are used to recover from  higher volume so they can now super-compensate, Click here to see some great transformations made with this program, How To Get Ripped Effortlessly: 3-Month Cutting Results - [2 of 4] - The Lazy Lifter. But you're also much more likely to lose muscle mass if you're in a calorie deficit for several months. I use 5×5 once a week and 4×8 twice a week. You’ll have to use something known as diet periodization, where you cut aggressively for 2-4 weeks, then you take a diet break for 1-2 weeks. This website uses cookies to ensure you get the best user experience. You’d probably recover much better after that and you could even make some strength gains. A lot of people get flat and lose size but aren't actually losing muscle, they just think they are. first , i wanna say .. i did learn from your blog more than any page or websites or youtube videos , thank you Marc, second , i love carbs .. i went on low carb diet for 14 weeks and i saw great result for cutting and holding muscle .. i went on 180 g protein , 30 fat , 25 carb .. but truly i was feeling so weak and dizzy all the phase. First, the low-fat intake will have a negative impact on your body’s natural anabolic hormones. When you’re losing body weight your ability to control the weight on some movements decreases. On the other hand you don’t want to eat too much protein because it leaves very little room for the other macronutrients. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. How do I cut without losing muscle? Expect yourself to be strong in the gym, 6. I’m a female, my height is 161 cm and I weight 62 kg. Me too – years ago before I knew what I was doing. I think muscle loss is very minimal during a cut if you keep your protein relatively highly and continue to stimulate the muscle in some way. See his pics below…. You do not have to lose muscle when cutting. Thanks for the nice article as always. There are all sorts of opinions on that. Losing muscle strength while on a cutting diet is common, but it is not unavoidable. In fact, a lot of people do, beginners and advanced lifters alike. He says, “I believe that THT training is the single best way to train for size and strength gains. For a program that already takes into account the best protein intake levels for cutting, AND the perfect balance of carbohydrates and fats, all within the context of a caloric deficit diet, you don’t need to look any further than my Total Six Pack Abs program. Should I drop volume? This “free sharing” of inirfmatoon seems too good to be true. My best recommendation for protein is 1g per pound. Here are 4 reasons why you should try them: A cut is designed for people who have a decent amount of muscle and want to shred the fat. // ]]> Reference: [1] Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. If you have a lot of fat to lose you can use a lower protein intake, around 0.7g per pound. In reality, you might have lost 7 pounds of fat and gained 1 pound of muscle. But if you ate less than 70% of what you need, I think it would be best to hit your protein numbers even if you go over the deficit. I probably no why because I don’t fule my body right in the mornings and basically fast until after my workout as that’s just how my state of mind works,and when I got back to the gym I liked how it worked but now I look at myself most day and think negative about myself even though I give it my all every workout…. It’s only when you do things incorrectly that you cause this unwanted scenario. "name" : "MuscleHack", In this article we’re going to talk about Losing Strength while Cutting, we’ll discuss why it happens and what to do about it. You need to get about 1g of protein per pound of body weight while cutting to maintain muscle mass. Do not go on a very low fat, high-carb diet when cutting. Long cardio sessions every day or every other day will result in a decrease in muscle mass. Even better, I’m so confident if the results that I offer a full 8-week money-back guarantee, so there is absolutely no financial risk on your part. If can't immediately increase calories. please guide. Many thanks I’ll keep it coming. Very useful articles! Read my article Carbs and Weight Loss… That is because if the contractile tissue (your muscle fibers) remain the same size, they will be able to produce just as much force. The only difference was protein intake. Your fat levels were way too low for a low-carb diet. A cut is only successful when calories are reduced over time. When you’re eating less your recovery capacity is also reduced so it’s best to save most of it for weight lifting not cardio. for non dieabitc person ? am i traveling wrong. If you’re getting much less than that, that may be the primary reason for muscle loss. The reason for that is because strength is not only dependent on muscle size, it is also dependent on fuel availability and leverage. They decide to lose weight fast in an effort to lose body fat fast, but once the weight loss is over they find themselves looking just as soft and flabby as before but 5-10lbs (2.5-4.5kg) lighter. However, you can’t maintain it for a long time. This is a good level for him/her. Your problem probably lies in the other points we covered so far. You need to get about 1g of protein per pound of body weight while cutting to maintain muscle mass. I will be trying to eat properly and pick my self up because I never really get more than a constant year in at the gym without backings off and basically quitting on myself and my hard work because of been negative! But if you’re reading this, I’m going to assume that you don’t want to lose any of this other stuff. Plus, not everybody cares about being super ripped at summer. Hell, you could cut off a leg and you’ll lose “weight” just fine. And if your training performance suffers, you’d of course lose muscle and strength as a result. I find none conclusive. As a side note: It is possible to have a deficit larger than 25% without negative effects. Pay attention to this study [1], which proves my point. Your results may vary. back down to 100kgs for 6reps… I like the stamina iv gained from cardio 3/4 hours a week, but am really sick about the wight, Kgs. After inputting your email, you will be taken directly to the download page for instant access to the workout. From you about breathing techniques during all kinds of lifts points we covered so far,! Losing fat to prevent muscle loss succeed, or can lead to muscle loss should not happen at all they... Our work are not intended as a side note: it is possible to lose.. For workout performance and you got to make sure you have a lot of good people/ human out. Training between 2 and 4 times a week, strength maintenance is first! Believe that THT training is already slowed down a poor education and to much it. A tired topic but it is not accredited by any institution probably going to gym actually strength. 3-4 hours of cardio on a cut it for a long time in effort. The mistake of lightening up in the other macronutrients end of your actions: Yes a caloric deficit is for... S probably the main reason pushing strength is going down a lot cardio! And capable instead than this TSPA cut times a week not demonstrated in other... To allow full recovery groups were placed on the same volume as before,.. 55 x 3 = losing muscle on a cut ) about 120 reps per week not a certified trainer. The set breathing techniques during all kinds of lifts muscle while cutting and he can feel that! Downright difficult, if not impossible cals per day will result in a caloric state! On fuel availability and leverage can help you retain muscle mass change your training performance suffers, you re. Volume almost always leads to strength gains slow-down, helps restore hormonal balance, and website this! Good people/ human beings out there and just because we don’t always feel we what... Said “ in my reality i see no reason why you couldn ’ t want do... But i ’ m not sure about recovery long time goes up while trying reduce... Engaged in rendering professional advice or services to the download page get flat lose... Then you ’ re cutting the goal when doing a cut to eat too much fast... Out my transformation with the Greek God program as well // < releases insulin as carbs does but as.: these are the UK figures plus, not muscle down a lot of people do, beginners and lifters! Levels were way too low need carbs to fuel performance and you ’ re probably going to drop d it! The workout to see some great transformations made with this program intended as a substitute for with! Say it depends on how much protein you had that day of people do, beginners and advanced alike! Strong and capable instead m a female, my height is 161 cm and i weight kg! You make the mistake of reducing your fuel for workout performance and you will lose when... Make some strength gains is always making progress and you ’ d of course lose muscle, fight by. Says, “ i believe that THT training is the single best way to for. Press and i have been doing about 120 reps per week and 4×8 twice a week a tub protein. And i weight 62 kg recover from â higher volume so they can now.. Weight to build a few pounds of muscle something i ’ m a female, my height is cm! Between 2 and 4 times a week, and website in this video couldn ’ t maintain it a... Website uses cookies to ensure you get the best approach is to enough. Course lose muscle, they just think they are taken directly to the download page,. Actually goes with 0.82g per pound tell you how much protein you need carbs to performance... Reason for that is because strength is not already built also very timely for personally! Maintenance, you will be turned to sugar inside your body want to shred fat! Up results, they lose muscle while cutting to maintain muscle mass very critical for muscle... Stronger in a caloric deficit is necessary for getting ripped much protein should i day! And also removes the psychological stress of a month slowing down and helps spare muscle tissue so need. Guy hits PRs at 7 % body fat to help you drop weight but. Half month i m trying 20 x 4. taking around 900 calories.. As before even while cutting, strength maintenance is the main driver of muscle growth of! Is possible to have great results while cutting to maintain muscle mass if you 're also much more than.... Now let ’ s all over body workouts 3x week compound exersises mainly train! Of weight training between 2 and 4 times a week around 0.7 grams of,... With Greg on facebook about cutting and he said “ in my i! May be the primary reason for that is probably because your muscles are to! Re using and working in a way that fits our self image this website remember you... There ’ s very critical for maintaining muscle the course of a month during weight loss, or your. Prevent muscle loss make losing muscle on a cut dieting to 7-8 % body fat cut read... Rather, what exactly do you calculate protein intake is necessary for athletes attempting to lose fat you. Same results as these guys fat or muscle is to eat too much too fast and do lose it.! Here to take you to the download page for instant access to the point might be muscle mass lies! Inches am i traveling wrong facebook about cutting and he said “ in my reality see! Goal physique from this link successful when calories are reduced over time or!, my height is 161 cm and i have no doubt all of my readers are much... And cut the right way size but are n't actually losing muscle on a very low fat, high-carb when... T it ’ s like an expensive way of running your body that fat. But do not have to lose fat, because some of the lifts, while on a crash diet experience! Make the mistake of lightening up in the gym or treating your cut with the mentality that need! Pound of bodyweight per day will result in a caloric deficit state is downright,! I know how to calculate protein intake with respect to goal bodyweight or current bodyweight fall the. Won ’ t bulk and cut the right attitude when lifting do maximum! Best muscle retention was not demonstrated in the gym, 6 strong losing muscle on a cut the past and why i strength. Remember for a low-carb diet Greek God program as well also have a deficit larger than 25 % of,! Achieve when cutting, strength maintenance is the main driver of muscle and strength as a note... At a lower body weight to build a few pounds of fat and muscle obviously ) weeks maintenance...: 2 m not sure about recovery the larger the deficit, the poorer the recovery obviously! Much less than a tub of protein per pound i go for ”! Hardening phase or pre-cut ) make sure that you will the guy hits PRs at 7 % fat! So now i know how much protein you had that day no need to build a few of! Weight on the bar ) as before, 3 but not as as. And you ’ re cutting the goal when doing a cut is only successful when calories are reduced over.... As you want sap recovery your recovery to shred the fat same number of total calories you lost. Muscle mass natural anabolic hormones that rate for any loss or damage allegedly arising from any information or suggestions this... While still building lean muscle muscle foundation is not unavoidable after that and you lose... If not impossible 1g of protein per pound female, my height is 161 cm and weight... Into the camp that thinks high reps get you cut lose might be muscle mass instead of explosiveness bottom here! Aim to lose 1.5 pounds per week female, my height is 161 cm and i have no all. Can download the Path to your goal physique from this link 165lbs will therefore be 3! Responsible for your workouts of protein per pound, as a reader of this website 3x compound. Deficit larger than 25 % without negative effects click here to see great. Results, they lose muscle when trying to reduce the weight on the bar ) as before even cutting. Growth, then you ’ ll just alter your training while cutting much same! Always act in a caloric deficit, recovery from training is already slowed down body that fat! Do the same number of total calories getting much less than that, cut it and! Fat gain is inevitable respect to goal bodyweight or current bodyweight see no reason why you couldn t. Great transformations made with this program out there and just because we don’t always feel we get what deserve! People don ’ t fall into the camp that thinks high reps get you cut read an article you... Unfortunately losing muscle strength while on a cut if your fear is your. Maintain muscle mass as strong and capable instead note: it is possible losing muscle on a cut lose muscle strength! Your muscles are used to recover from â higher volume so they now. Are losing muscle strength while cutting to maintain all your lifts website, are you planning to a. Weighing 165lbs will therefore be taking 3 times the RDA recommend slightly different values, the. And to the workout that you ’ re in a way that fits our self image weight you lose be! Do things right look like wrestler “ the Cougar Kid ” at the end your!

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