IIFYM | Why Flexible Dieting Works

You’ve heard all the trends- IIFYM, ketogenic diets, weight watchers, calorie counting, paleo, intermittent fasting, etc… so which one works?  In my opinion the two most important questions to test the effectiveness of someone’s diet are:

  1. Is it sustainable?

  2. How much self-monitoring is involved?

Let’s take low-carb diets as an example.  Everyone knows at least one person who is currently on a low-carb diet for an upcoming wedding, vacation, competition, or general weight-loss goals.  Carbohydrates are your body’s preferred fuel source.  When you take them away, it creates a massive energy gap, aka the calories you consume are less than the calories you burn throughout the day.  This energy gap can be effective for short-term weight loss, especially from the initial changes in your water and glycogen levels.  Seems easy enough, right?  But what happens over time when you eliminate a major food group from your diet?  If you read our interview with Dr. Layne Norton, you know that your metabolic rate goes down, in addition to a multitude of negative health consequences.

“Focus on lifestyle and habit change and stuff that can last for the long-term vs just saying ‘I can stick to this. I know it’s no carb, no fat, all protein, with whatever supplement is being promoted… but if I can just get through these 10 weeks, I’ll lose those 15 pounds.’ Okay but what after that?  Once you stop doing that, you’re just gonna regain and be back in the same place or based on the data, probably worse.” – Layne Norton

Dr. Norton also gave us the alarming statistic that within a year of weight loss, 70% of people will regain all the weight they lost.  Within two years, it’s 85%.  Within three years, it’s 95%.  Here’s the real kicker- 1/3-2/3 of those people will add more body fat than they originally started with.

Moving onto my next question, how much self-monitoring is involved with your low-carb diet?  Since you eliminated carbs, chances are you’re going to get a little hangry.  Maybe you add an extra avocado to your dinner, or grab an extra handful of almonds, because “as long as I’m not eating carbs, I’m losing weight right?!”  News flash: you can gain weight on a low-carb diet if you are not monitoring your food intake.  I see it happen all the time.  Fats are 9 calories per gram, while carbohydrates are only 4 calories per gram.  It’s actually terrifying how easily you can rack up those calories when you switch to a low-carb, high-fat diet.


IIFYM

Let’s talk about the nutrition approach I have personally taken for the past 4 years, and through which I coach my clients: Flexible Dieting/”If It Fits Your Macros.”

I like to think of IIFYM as the holy grail for foodies.  Do you love to eat out at new restaurants?  Is ice cream the one thing you have to have every night?  Does even the thought of giving up your glass of wine on a Friday night (or every night that ends in “Y”) make you sweat profusely?  DO YOU JUST LIKE TO EAT GOOD FOOD?!  Why try to rely on willpower alone to stop yourself because you heard “(fill in the blank) will make you fat?”  What if I told you that it’s possible to eat that ice cream every single night and lose weight?

All calories break down into macronutrients: protein, carbohydrates, and fats.  The only exception is alcohol (empty calories).  Each of these macronutrients play an important role in energy, growth, hormone production, and just plain old bodily functions.

Protein: 4 calories per gram

  • Break down into amino acids, which are the building blocks for growth and repair of tissues
  • Make essential hormones and enzymes
  • Support immune function

Carbohydrates: 4 calories per gram

  • Provide the major source of energy to fuel our daily activities
  • Support intestinal health
  • Assist in waste elimination

Fats: 9 calories per gram

  • Supply fatty acids that the body needs but cannot make, like Omega-3’s
  • Assist with absorption of fat-soluble vitamins
  • Maintain healthy tissues and cells
  • Ensure proper nerve and brain function

 

There is no perfect ratio of macronutrients that fits everyone’s lifestyle.  Age, activity level in and out of the gym, metabolism, fitness goals, gender, height, and weight all play a role in determining your individual macronutrient needs.  There are plenty of free macro calculators (such as IIFYM.com) that can act as a decent starting place, but I use my own formula with my clients.

Once those numbers have been determined, here’s where life gets a whole lot easier: you determine how to fill those numbers.  When you restrict certain types of food (sugar, bread, cheese, your favorite Starbucks drink…), you are tempted to cheat.  In fact, you anticipate cheating.  I mean cheating is what keeps you sane, right?  But here’s the truth: you can put on pounds of body fat in one single cheat day.

“When you diet, you tend to lose lean body mass and fat, but when you gain it back, you tend to gain all fat, and you tend to gain your fat mass in your trunk as opposed to your extremities- especially if you regain it quickly.  There is some data that shows if you diet and regain it very very quickly, you produce new fat cells.” -Layne Norton

Still, one of the first questions that many of my clients ask is “when is my cheat day??”  This question completely defeats the purpose of flexible dieting.  If you’re craving something, eat it!  Then account for those macros into your daily numbers.


Macros Made Simple

Let’s look at one of the greatest inventions known to man: the Chick-fil-A sandwich.  The macros on this bad boy are-

19 grams of fat, 40 grams of carbs, 28 grams of protein

Now let’s compare that to a “clean” meal of a grilled chicken, potatoes, and broccolini, and olive oil-

19 grams of fat, 40 grams of carbs, 28 grams of protein

The macros are the same.  Protein is protein, carbs are carbs, and fats are fats.  Your body breaks them down the same way.  That being said, I prefer to eat foods that are rich in micronutrients because

  1. They’re great for you
  2. I’m pregnant
  3. That’s my personal choice

 

None of these reasons have to do with body composition or weight management.  You don’t achieve optimal results by “eating clean.”  You achieve optimal results by staying consistent and practicing some form of self-monitoring.  With practice, it becomes second nature, because it’s a lifestyle change.

So keep calm, and #TreatYoSelf

-Kori

Comments

  1. Jubile Serum

    hey there and thank you for your information – I have definitely picked up
    anything new from right here. I did however expertise some technical points using this website, since I experienced to reload the web site many
    times previous to I could get it to load correctly. I had been wondering if your web hosting is OK?
    Not that I’m complaining, but sluggish loading instances times will sometimes affect your
    placement in google and could damage your quality score if advertising and marketing with Adwords.
    Anyway I’m adding this RSS to my e-mail and could
    look out for a lot more of your respective fascinating content.
    Ensure that you update this again very soon.. http://darencapacio.com/q2a/index.php?qa=62224&qa_1=baby-natual-skin-care-on-a-sunny-day

  2. Ferienwohnung Waldenbuch

    Beautiful quiet 1-room apartment / kitchen / bath / WC / SAT-TV / Internet / washing machine In the countryside, comfortable, at the end of a cul-de-sac, bright quiet 1-room apartment with separate, private entrance. The apartment was completely renovated in May 2018 and refurbished. Parking is available on the public road and are always available. The apartment has a 40 inch satellite TV, a washing machine, as well as internet (wi-fi) for a small fee. An iron and ironing board are also available. In the kitchen you will find an oven with ceramic hob, a dishwasher, a refrigerator with 4-star freezer, a coffee machine, kettle and a toaster. The chocolate “shop” factory outlet of the world-famous brand Ritter Sport as well as the Ritter Museum and the Ritter Museums-Café can be reached after about 450 meters or 6 minutes on foot. For nature lovers, the beautiful Schönbuch forest invites you right outside the front door to walks or hikes. Waldenbuch is located on the northern edge of the forest and the natural park Schönbuch about 17 km south of Stuttgart and has about 8500 inhabitants. It is about 14 km to Böblingen, 19 km to Tübingen and about 12 km to the Messe Stuttgart. Idyllically located in the valley, Waldenbuch today radiates a special charm with its half-timbered houses, fountains and seasons in the historic old town center. Both the town church of St. Veit with its 36 meter high church tower and the beautiful castle delight the guests. 24h check-in by arrangement possible Food discounters such as Lidl, DM drugstore market, penny market and beverage market can be reached on foot in about 5 to 20 minutes. Due to the quiet but central location of the apartment is by car in a short time in Stuttgart, Tübingen, Esslingen, Böblingen the outlet city Metzingen or Sindelfingen.

  3. how to make your penis get bigger

    You really make it seem so easy together with your presentation but
    I in finding this topic to be really one thing that I think I might
    by no means understand. It sort of feels too complicated and very wide for me.
    I’m taking a look forward in your next post, I will try to get
    the hang of it!

  4. Lai Wesely

    I’m impressed, I need to say. Really rarely do I encounter a blog that’s both educative and entertaining, and let me let you know, you’ve got hit the nail on the head. Your concept is excellent; the issue is something that not enough individuals are speaking intelligently about. I am very comfortable that I stumbled throughout this in my search for one thing relating to this.

  5. dominos voucher code

    Heya exceptional website! Doess running a blog similar to this tke
    a massive amount work? I have absolutely no understanding
    of programming bbut I was hoping to start my ownn blog soon. Anyways, should you have any ideas or techniques for new blog
    owners pleazse share. I understand this is off subject but I
    simply had to ask. Thanks a lot!

  6. Gayyy

    Thank you for writing this awesome article. I’m a long time reader but I’ve never been compelled to leave a comment. I subscribed to your blog and shared this on my Twitter. Thanks again for a great post!

  7. Bail Bond Tampa

    Greetings from Florida! I’m bored to tears at work so
    I decided to check out your blog on my iphone during lunchh break.
    I love the info you present here and can’t wait too take a look when I get home.

    I’m shocked aat how quick your blog loaded on my mobile ..
    I’m not even using WIFI, just 3G .. Anyways, very good blog!

  8. Bail Bonds Near Me

    Hey there! I knoww this is somewhat ooff topic but
    I was wondering if you knew where I could locte a captcha
    plugin for myy comment form? I’m usijg the same blog platform as yours and I’m having difficulty finding one?
    Thanks a lot!

  9. Tampa Bail Bonds

    I really love your website.. Excellent colors & theme.
    Did yoou create this weeb site yourself? Please reply back
    as I’m wanting to create my own site and want to learn where you got this from
    or just what the theme is named. Cheers!

  10. lesbian

    I don’t even know the way I ended up here, however I thought this submit was great.
    I do not know who you might be buut definitely you’re going
    to a well-known blogger if you happen to are not already.
    Cheers!

  11. playmate

    I’d likme to thank you forr the efforts you’ve put in writing
    this blog. I really hope to view the same high-grade blog posts by you later on as well.
    In fact, your ceeative writing abilities has motivated me to get my own website now 😉

  12. alfreed siang

    Hello everyone, my name is ALFREED SIANG i am here to say a big thank you to my doctor DR OLU who helped me enlarge my penis.i have never had a happy relationship in my life because of my inability to perform well due to my small penis, due to frustration,i went online in search of solution to ending my predicament and than i came across testimony on how DR OLU has helped them, so i contacted him and he promised to help me with penis enlargement,i doubted at first but i gave him a trial and he sent me the product which i used according to his prescription and in less than a week,i saw changes in my penis and it grow to the size i wanted and since then,i am now a happy man and no lady complains again about my penis.if you also need the services of my doctor,you can also contact him on his email..drolusolutionhome@gmail.com or his whataspp is +2347014784614

  13. Mobile pa more

    Thank you for writing this awesome article. I’m a long time reader but I’ve never been compelled to leave a comment. I subscribed to your blog and shared this on my Twitter. Thanks again for a great article!

  14. http://www.famagallery.com/the-best-infusion-system-for-the-delivery-of-fluids/

    Fantastic items from you, man. I have be mindful your stuff priokr too and you’re just extremely excellent.
    I actually like what you have received right here, certainly
    like what you’re stating and the wayy through which you aare saying it.
    You’re making it enjoyable and you continue to take
    care oof to keep it sensible. I can’t wait to learrn much more from you.
    That is actually a terrific webb site.

  15. onesies for adults walmart

    After looking over a number of the blog posts on your site, I honestly appreciate your technique of writing a blog.
    I saved as a favorite it to my bookmark site list and will be
    checking back in the near future. Please check out my
    web site as well and let me know what you think.

  16. Relanes Ihab

    Hello viewers around the Globe, I was despondent because i had a very small penis, about 2.5 inches soft and 4 inches hard not nice enough to satisfy a woman, i have been in so many relationship, but cut off because of my situation, i have used so many product which doctors prescribe for me, but none could offer me the help i searched for. i saw some few comments on the internet about this specialist called Dr, OLHIA and i decided to contact him on his website i saw on the internethttp://olihawonderfulherbs.webs.com/ so I decided to give his herbal product a try. i emailed him and he got back to me, he gave me some comforting words with his herbal pills for Penis Enlargement, Within 3 week of it, i began to feel the enlargement of my penis, ” and now it just 4 weeks of using his products my penis is about 9 inches longer, and i had to settle out with my Ex girlfriend Ella, i was surprised when she said that she is satisfied with my sex and i have got a large penis. Am so happy, thanks to Dr OLIHA I also learn that Dr OLIHA also help with Breast Enlargement Hips and Bums Enlargement etc.. If you are in any situation with a little Penis, weak ejaculation, small breast_hips_bums do get to Dr OLIHA now for help on his email {oliha.miraclemedicine@gmail.com} or whats app him number: +2349038382931

  17. rules of survival hack

    I was excited to find this great site. I want to to thank you for your time due to this
    wonderful read!! I definitely really liked every little bit of it and I have you book marked to look at new information in your site.

  18. Sniper 3D jotnak

    Thank you for publishing this awesome article. I’m a long time reader but I’ve never been compelled to leave a comment. I subscribed to your blog and shared this on my Twitter. Thanks again for a great article!

  19. Cheap viagra

    Thanks a lot for sharing this witfh all folks you really recognise what you’re
    speaking about! Bookmarked. Please additionally talk over
    with my web site =).We can have a hyperlink trade agreement between us

  20. gay cowboys

    whoah this weblog is magnificent i love studying your articles.
    Keep up the good work! You already know, lots of persons are hunting around ffor this info, you
    can aid them greatly.

  21. Marcia

    It’s really a great and helpful piece of info. I am glad thhat you smply shared thhis useeful information with us.
    Please stay us up too date like this. Thanks for sharing.

  22. sexyassistant_

    The weekend is fast approaching. Why not spend it with a sexy cam girl? There’s plenty of them over at http://www.camgirl.pw All of these girls are wanting to have a good time. That’s exactly what you’re looking for too. The most fun you’ll ever have online is right here. Have yourself a good time and meet someone new. That’s what this site is all about.

  23. unicorn onesie womens

    Whats up this is somewhat of off topic but I was wondering if blogs use WYSIWYG editors or
    if you have to manually code with HTML. I’m starting a blog soon but have no coding expertise so I wanted to
    get guidance from someone with experience.

    Any help would be greatly appreciated!

  24. zvodretiluret

    Hi , I do believe this is an excellent blog. I stumbled upon it on Yahoo , i will come back once again. Money and freedom is the best way to change, may you be rich and help other people.

  25. Learn how to become a millionaire

    Just imagine for a second if you could get into the mind of a millionaire. Think of all the things that you could learn. Well, you actually can do just that. A millionaire is giving away all of his secret right on the internet. You don’t even need to leave the house to learn what made him rich. All it takes is visiting http://e31a67zd-ccr7u13el2cflqp0d.hop.clickbank.net He will literally teach you all of the secrets to making money. Don’t you think it’s time that you earned the living that you deserve? Change your life today by simply following the link above. Do it for yourself and everyone that you care about.

  26. Make Money Promoting ClickBank

    Did you know that people make their entire income promoting ClickBank? You too could be one of the many who have quit their job. Affiliate marketing is as old as the internet. It’s not going to go away any time soon. You too can get your piece of the pie. Why shouldn’t you? Do you really like working the job you have? Are you going to be able to do it until you retire? If you’re job requires physical labor, then you know the answer to that question. There’s no way you’re going to be able to do that when you get older. That’s just the truth and no one needs to tell it to you. Right now you could be making money online. Does it require work? You better believe it does. No honest person is ever going to tell you that it’s possible to become a millionaire online without doing any work whatsoever. It’s not possible. That doesn’t mean there isn’t money to be made. There’s plenty of money out there to be made by people just like yourself. Now you know there’s going to be a pitch for a product. You’re right about that. Click on the link http://64efd6-lz41s3rcelbr7s2xl7x.hop.clickbank.net/ and check it out. There’s a video you can watch that will explain everything. It will tell you how to make money using ClickBank. Watch the video and see what you think. You too can be one of the many who earn a living promoting ClickBank. Some people earn a good living and there’s no reason why you can’t.

  27. Make money with social media

    Are you the type who likes to hangout on social media? Have you ever thought about making it a career? You can help promote their business using social media. This means you can do what you already love doing and make money at it. Does this sound like something you’d like to do? If so, then check out http://d526fc0l5b3nfyfg3bx3sfpbkq.hop.clickbank.net/ You can help people and make some money in the process. You already hang out at social media sites. Why not make a few bucks doing it?

  28. unicorn onesie justice

    Fantastic goods from you, man. I have understand your stuff previous to and you are
    just too excellent. I actually like what you have acquired here, certainly like what you are saying and the way in which you say it.

    You make it entertaining and you still take care of to keep it sensible.
    I can not wait to read far more from you.
    This is really a wonderful site.

  29. skyewatson

    Just when you think the work week can’t get any more boring. That’s when you discover http://www.camgirl.pw Now you can already begin to see that this week is going to be a whole lot better. There’s no need to be bored as can be while you work. Sneak in a little fun with one of these cam girls. They’ll put a smile on your face and a some lead in your pencil as well.

  30. JDM Engine

    Oh my goodness! Awesome article dude! Thank you, However I am going through difficulties with your RSS.
    I don’tunderstand the reasn why I cannot join it. Is thefe anybody getting
    the same RSS problems? Anyone who knows the solution will you kindly respond?
    Thanks!!

  31. sergiorico

    hello everyone . I want to share this testimony how DE OCHE help me, i was having a small penis and weak erection problem. I can’t make love to my wife for 10 minute and my penis was just too small a full grown man like me having 4 inches penis and to worsen it i don’t last in sex i cannot even last 5 minutes it was really a problem for me. My wife was really tired of me because my sex life was very poor,she never enjoyed sex,i was always thinking and searching for solutions everywhere and i came across a testimony of Mr JOHN ALLEN testifying that DR OCHE helped him to enlarge his penis,i decided to give him a try and to my greatest surprise in less than 7 days of using his herbal cream, my penis grow to 9 inches i couldn’t believe my eyes and as i speak now my penis is now 10.5 inches and i do not have weak erection again. I can make love to my wife longer in bed. And my marriage is now stable,my wife now enjoy me very well in bed. You can contact him via {drochesolutiontemple@gmail.com
    or call +2347069626288
    Thanks for Enlarging,. my penis sir, you indeed save my marriage…I am really thankful sir.

  32. Ellanse洢蓮絲(依戀詩) 少女針療程

    激光靶向祛痣:對斑痣的顯性症狀能快速控制、甚至消除,短期實現肌膚無暇;多款激光設備深層激活膠原蛋白活性,深層煥發激活生命力。快速補充肌膚活性:根據顧客肌膚特性,醫生配套無創注射項目,為肌膚注入玻尿酸、肉毒素等能直接補充肌膚活性,快速補充肌膚缺失的玻尿酸、膠原蛋白,並能達到年輕態塑型的效果,從膚質和形態上保持年輕。聯合療法:注射玻尿酸、肉毒素等產品、配合精確波長的激光能加速透明質酸、肉毒素等物質的吸收,能極大化提高注射營養物質轉換率,最高達30以上,塑形效果保持3.5個月以上,年輕態效果保持時間延長1年以上。

  33. trasplante capilar turquia

    Hmm it looks like your site ate mmy first comment (it was super long) so I guess I’ll just sum itt up what I submitted and say,
    I’m thoroughly enjoying your blog. I too am an asiring blo blogger but I’m still new to everything.
    Do you have any helpful hints for inexperienced blog writers?
    I’d definitely appreciate it.

  34. fapxxx.xyz

    new 3gp xxx vedeo dkwnload com,indian porn video
    in mp4, Sex.xxx.Video.Download.Mp4, free 3gp mp4 porn videos,
    xxx mp4 com, desi sex 3gp, indian xxx 3gp mp4, 3gp video download porn video
    3gp Hindi, seex vedio clip free down load, xxx indian sex clip download,
    3Gp.Xxx.Sex free.sex dawnload, indian 3gp porn, sexy video download, Tamil Mallu Aunty Full
    Se Katrina Salman Sex , Sunny leone new sex , xxx
    , 3gp , mp4 , school girl sex , kareena kapoor sex , deepika sharukh sex, indian wife
    suhagraat , kamapisachi sex photos , virgin girl blood sex , fake sex photos ,
    .3gp .mp4 .avi , livesex , desimms, sextgem , sex no.1 site , yahoo com , bing , hollywood sex
    , animal sex videos , Girl raped sex videos ,
    mumbai girl sex. school girls porn sex 3gp
    free download, 3gp bhabi sex video free download, desi xxx
    video, katrina kaif sex 3gp download, www free
    mobile 3gp andan xxxsexy videos.com, Download indian xxx,
    PAkistani sex in 3gp, Indian xxx. Indian 3gp pornn videos, Pakistani sex vidoes download.com, hot
    indian porn downlod, free dawnlaod sex video, paki sex clip dwnld, xxx 3gp Indian sex video, lndian sex dounload,
    free dounload sex video, porn 3gp dowland,
    xxx indian sex 3gp,, free sex ienda 3gp mp4 video dawnload, free sex video download, Best xxx
    video 3gp, indian xxx prone 3gp, xxx.dawnlod.india, xxx ind
    school, pakistani xxx video download hd, porn india vidio downlod com.,
    http://www.xxx sex video.com free downlod, free download xxx video.

  35. Find a fuck buddy

    You’re looking to get laid. All you want to do is fuck right this very second. You can do just that at this dating site. You won’t be looking through hundreds of profiles of prudes. These are the kind of girls that you can get your dick wet into. Don’t jerk off to porn. Instead, visit https://t.hrtye.com/lw2c5cw328?aff_id=29696&offer_id=5604&nopop=1 and get laid. Fuck that pretty princess you’ve always been dreaming about. You’ll bust your nut in no time flat after joining this site.

  36. Travel Publicity

    Hi there are using WordPress for your site platform?
    I’m new to the blog world but I’m trying to get started and set up
    my own. Do you need any html coding expertise to make your own blog?
    Any help woukd be really appreciated!

  37. Best dating site

    Are you searching for a little live cam fun? If so, then you definitely need to check out https://t.irtyc.com/3l5f0asadc?aff_id=29696&offer_id=3664&nopop=1 This is by far the hottest cam site ever. You’ll find plenty of horny girls who love to get down right dirty. This is the kind of dirty that will leave you smiling from ear to ear. Meet girls online who are even more horny than you are. That’s what this is all about. Check it out now and prepare to have an amazing time.

  38. samyboom009

    You’ve worked hard this week. Now it’s time to let your hair down and have a little fun. You can do just that at http://www.camgirl.pw There’s a whole lot of sexy cam girls there. You’ll be amazed by how many there are. Not only that, but these girls are super dirty. This is by far the hottest cam site on the internet. You’ll fully understand that the very second your eyeballs are laid upon these beauties.

  39. BotLike

    auto like, Photo Liker, Status Liker, Facebook Autoliker, facebook auto liker, autoliker, auto liker, Autoliker Facebook, Auto Like, Photo Auto Liker, Autoliker, Status Auto Liker, Facebook Auto Liker, Working Auto Liker, Auto Liker, Fb Autoliker, Autoliker, Facebook Liker, autolike, Increase Facebook Likes

  40. Tyrosinase

    它讓神經原在常規的緊張鍛煉中進行共振燃燒,由此帶來健身運動所無法達到的效果。Ion Magnum複雜的振動波是基于於二十多年對神經原燃燒信號的研究手工製作的。 設備製造者的臨床研究結果顯示,30分鐘的治療相當於在健身房10個小時的運動,可以燃燒高達5000卡路里的熱量。其他臨床研究顯示肌肉生成的速度以及脂肪(表面脂肪以及深部脂肪)减少的速度相應都比運動的效果更好。對於Ion Magnum沒有進行理療的部位,甚至會有抗衰老防氧化的效果。 有受試者治療一次之後同一個部位减掉了3-4英寸(不像其他减肥治療中宣稱的那樣,一次治療减掉了5英寸,但那是全身20多個部位加起來减掉的尺寸)。同時,它還可以减掉脖子和下巴的脂肪,讓你的雙下巴消失 . 每次治療需要25分鐘。治療前後的效果非常明顯,而且會持續1-2天。要想達到更好的效果,最好接受1-2個小時的治療。

  41. BITCOIN TRADING

    Itts like you read my mind! You appear to knbow so much about this,
    like you wrote the book in itt or something.
    I think that you could do with a few pics to drive the
    message home a little bit, but instead of that, thi is wonderful blog.
    An excellent read. I will certainly be back.

  42. Aleta Ogasawara

    Thanks on your marvelous posting! I quite enjoyed reading it, you might be a great author. I will make certain to bookmark your blog and will often come back very soon. I want to encourage you continue your great work, have a nice day!

  43. Chere Blacksmith

    Hey just wanted to give you a quick heads up. The words in your post seem to be running off the screen in Opera. I’m not sure if this is a format issue or something to do with browser compatibility but I figured I’d post to let you know. The design look great though! Hope you get the issue fixed soon. Many thanks

  44. Free auto approve list 8-9-2018

    I’ve been having issues with my Windows hosting. It has set me back quite a bit while making the next list. This is the current list that I have. I should add another list in less than a week. I’ll let you all know when the next list is ready. Thank you for your patience.

  45. sex

    After looking over a number of the blog articles on your
    web site, I truly like your technique of blogging.

    I added it to my bookmark site list and will bee checking
    back soon. Please check out my web site too and let mme know what you think.

  46. sex

    I’m amazed, I must say. Seldom do I encounter a blog that’s equally educative and
    interesting, and without a doubt, you have hit the nail on thee head.
    The problem is an issue that not enough men annd women are speaking
    intelligently about. Now i’m very happy that I came across this
    in my search for something regarding this.

  47. minecraft

    I’ll right away grasp your rss feed as I can not in finding your e-mail subscription hyperlink or e-newsletter service.
    Do you have any? Please let me recognise so that I
    could subscribe. Thanks.

  48. minecraft

    Neat blog! Is your theme custom made or did you download it from somewhere?
    A theme like yours with a few simple adjustements would really make my blog
    shine. Please let me know where you got your design. Appreciate it

  49. adult

    each time i used to read smaller articles or reviews which as well
    clear their motive, and that iis also happening with
    this article which I am reading here.

  50. redporn

    Hi, thanks for such informative article. You cover all the aspects of the backlinks and present it in a very organized manner. The article is really informative and helpful

  51. Merrill Medus gay cam

    Good one! Interesting tips over this site. It is pretty worth enough for me. In my view, if all webmasters and bloggers made good content as you did, the net will be much more useful than ever before. I could not resist commenting. I have spent some hours trying to find such infos. I’ll also share it with a couple of friends interested in it. I’ve just bookmarked this website. Done with the job done, I’ll enjoy some online gay webcams. Thank you!! Greetings from Florida!

  52. Grover Flenory gay cam

    Good point! Interesting informations over this site. It is pretty worth enough for me. Personally, if all webmasters and bloggers made good content as you did, the web will be much more useful than ever before. I couldn’t resist commenting. I have spent some hours searching for such infos. I will also share it with a couple of friends interested in it. I’ve just bookmarked this website. Now with the work done, I’ll find some live gay webcams. Thanks!! Greetings from Florida!

  53. _____

    Excellent blog you’ve got here.. It’s difficult to find quality writing like yours these days.
    I seriously appreciate people like you! Take care!!

  54. Bernie

    Greetings! Quick question that’s totally off topic. Do yyou know how tto make your site mobile friendly?
    My site looks weird when browsing from my apple iphone.

    I’m trying to finnd a template or plugin that might be able to fix this problem.
    If you have any suggestions, please share. With thanks!

  55. new

    Superb blog! Do you have any hints for aspiring writers?
    I’m hoping to start my own blog soon but I’m a little
    lost on everything. Would you recommend starting with a free platform like WordPress or
    go for a paid option? There are so many options out there
    that I’m totally confused .. Any recommendations?
    Bless you!

  56. minecraft

    This is very attention-grabbing, You are an excessively
    professional blogger. I have joined your feed and look ahead to in quest of more of your wonderful post.
    Also, I have shared your site in my social networks

  57. Lesbian Stepsisters

    There’s nothing hotter in this entire world than seeing two girls make sweet love. Seeing a girl face deep in pussy is a dream come true. Dreams have a way of turning into reality at https://t.frtyt.com/ekuezzm5kw?aff_id=29696&offer_id=5407&nopop=1 This site is dedicated to stepsisters who love to lick and finger each other. You always knew stepsisters did this sort of thing with each other. You just never seen it with your own eyes until now!

  58. BotLike

    Photo Auto Liker, Photo Liker, Facebook Liker, Working Auto Liker, Autoliker, Facebook Autoliker, Auto Like, Status Liker, Facebook Auto Liker, facebook auto liker, auto liker, Auto Liker, autolike, Autoliker Facebook, Fb Autoliker, Status Auto Liker, Increase Facebook Likes, Autoliker, auto like, autoliker

  59. oral

    Hello, i feel tha i saw yyou visited my site so i got here
    to go back the want?.I’m trying to in findinng issues to enhance myy web
    site!I assume its adequate to make usee of some of your ideas!!

  60. เพิ่มไลค์เพจ

    ปั๊มไลค์เพจ, ปั๊มไลค์เพจ facebook, ไลค์เพจ, ปั้มไลค์แฟนเพจ, ปั้มไลค์เพจ, ปั้มเพจ, เพิ่มไลค์เพจ ราคาถูก, เพิ่มไลค์เพจ, เพิ่มไลค์แฟนเพจ, ปั๊มไลค์แฟนเพจ, ปั๊มไลค์เพจ

  61. Get laid today

    Are you looking to get laid today? As in right this fucking minute? If so, then you need to check out https://t.hrtye.com/ze97vsfi2o?aff_id=29696&offer_id=5614&nopop=1 This is the one site where you can get some action the same day you join. Don’t even fool around with Facebook and those other so called dating sites. You’re never going to get laid at any of those places. There’s all kinds of pussy just waiting for you to pound it silly here. Don’t forget to buy a box of condoms while you’re out today. You’re going to need them!

  62. Ganar Dinero

    Thank you, I have just been looking for info about this sibject for a while and yours is the greatest
    I have came upon so far. But, what concerning the conclusion?
    Aree you sure about the supply?

  63. Vassil Bojkov

    This is very interesting, You are a very skilled blogger.
    I’ve joined your rss feed and look forward
    to seeking more of your wonderful post. Also, I have shared youyr website in my social networks!

  64. minecraft

    Fantastic beat ! I wish to apprentice while you amend your website, how could i subscribe
    for a blog website? The account helped me a acceptable deal.
    I had been tiny bit acquainted of this your broadcast provided bright clear idea

  65. shirt printing

    Undeniably imagine that which you said. Yourr favorite reaaon seemed to be at
    the web the easiest thing to take into account of. I say to
    you, I definitely get irked whilst folks consider worres that they plainly
    ddo not realize about. Youu controlled to hit the nail upon the top and defined out tthe whole thing
    without having side effect , other folks can take a signal.

    Will probably be again to gett more. Thanks

  66. sa

    I’ve just added a fresh new list. This is by far the biggest list to date. I hope you all are having a great week. Take care and happy link building.

  67. minecraft

    Thank you for every other informative blog. The place else may just I am getting that type of
    information written in such an ideal manner?
    I’ve a undertaking that I’m just now working on, and I’ve been on the glance out for such info.

  68. Best online dating

    Are you sick and tired of being lonely? Why should you not have someone special in your life? Everyone deserves to find love. You can find that and a whole lot more at https://t.irtyc.com/avekqggwlc?aff_id=29696&offer_id=3785&bo=2753,2754,2755,2756 This is one of those sites where it’s super easy to hook up. You’ll meet all kinds of girls. Don’t sit on the couch and hang out online all night. Hook up with a chick and have yourself a little fun. Every guy deserves to have a gal in his life. What are you waiting on?! Connect with a cutie today and put a smile all over your face.

  69. minecraft

    Cool blog! Is your theme custom made or did you download it from
    somewhere? A design like yours with a few simple
    tweeks would really make my blog shine. Please let me know where you got your theme.

    Thank you

  70. Luther Binns gay cam

    Cool article! Interesting info over this web. It is pretty worth enough for me. Personally, if all website owners and bloggers made good content as you did, the web will be much more useful than ever before. I could not refrain from commenting. I ‘ve spent 3 hours looking for such tips. I will also share it with some friends interested in it. I have just bookmarked this website. Finished with the job done, I will find some model trans cams. Thank you very much!! Greetings from Fort Worth!

  71. Refugio Samperi gay cam

    Good info! Interesting informations over this web. It is pretty worth enough for me. Personally, if all site owners and bloggers made good content as you did, the web will be much more useful than ever before. I could not resist commenting. I have spent 2 hours looking for such informations. I’ll also share it with a couple of friends interested in it. I have just bookmarked this website. Right now with the search done, I going to enjoy some live gay cams. Danke!! Greetings from Phoenix!

  72. Burt Neal gay cam

    Cool! Interesting article over this web. It is pretty worth enough for me. In my view, if all site owners and bloggers made good content as you did, the web will be much more useful than ever before. I couldn’t resist commenting. I have spent 2 hours searching for such tips. I’ll also share it with a couple of friends interested in it. I’ve just bookmarked this website. Finished with the task done, I’ll visit some live homo cams. Thanks!! Greetings from Charlotte!

  73. Joan Mattias gay cam

    Good! Interesting article over this web. It’s pretty worth enough for me. Personally, if all web owners and bloggers made good content as you did, the web will be much more useful than ever before. I could not refrain from commenting. I ‘ve spent some time trying to find such informations. I will also share it with a couple of friends interested in it. I have just bookmarked this web. Finished with the work done, I going to enjoy some live trans cams. Thank you very much!! Greetings from Columbus!

  74. minecraft

    hello there and thank you for your information – I have definitely picked up
    anything new from right here. I did however expertise a few technical issues using
    this site, as I experienced to reload the website lots of times previous to I could get it to load properly.
    I had been wondering if your web host is OK? Not that I am complaining, but slow
    loading instances times will often affect your placement in google and could damage your quality
    score if advertising and marketing with Adwords.
    Anyway I’m adding this RSS to my e-mail and could look out for much
    more of your respective interesting content. Ensure that you update this again soon.

  75. Margarito Siwik gay cam

    Simple and easy!! Interesting info over this website. It’s pretty worth enough for me. In my view, if all webmasters and bloggers made good content as you did, the internet will be a lot more useful than ever before. I couldn’t resist commenting. I have spent some time looking for such article. I’ll also share it with some friends interested in it. I have just bookmarked this website. Finished with the task done, I will watch some model trans cams. Gracias!!! Greetings from Phoenix!

  76. Sexy fat girls

    Are you the type of guy who likes to look at fat girls naked? If so, then https://t.frtyh.com/755v8haio0?aff_id=29696&offer_id=5331&bo=2753,2754,2755,2756 is the site you’ve been searching for. It’s full of nothing but sexy fat women. These big beautiful women are exactly what your eyeballs have been begging to see. Don’t be surprised if you pop a boner while looking at these hefty honeys. They’re full of curves and are exactly what your penis likes.

Leave a Reply

Your email address will not be published. Required fields are marked *