- Feb 18, 2006
- 351
- 11
Got my first tub of humapro in the mail today. Looking forward to start using it tomorrow, not holding my breath though
.
Stay/Get Back In Shape.... Vol 2.0
- Apr 8, 2006
- 6,202
- 12
The way I see it #122:Originally Posted by needsomejays
Originally Posted by brettTHEjett
well what are your goals
My bad, getting bigger
like i said, its probably a dumb question that i already know the answer to
You go to the gym to "flip the growth switch". Once the switch is activated you need to EAT EAT EAT to build/grow.
On the contrary, you need to EAT EAT EAT to have the strength and energy to REALLY hit that growth switch.
So, in short. You are always eating. It's not fun or easy but that's what it is. You either want to grow or you don't.
Originally Posted by SuperSaiyan415
brettTHEjett wrote:
Paid $10 to join the greg plitt membership
its so damn inspirational
Im seriously thinking about joining for one month. Is it worth it?
I watch one video a day or just read the blogs. I can listen to this man talk all day. He has some great recipes and "cook book" segments... awesome workout tutorials. Definitely worth it.
- Oct 24, 2010
- 94,426
- 33,490
hes black though
you rarely see white guys under 6' dunking...ever. its always the black guys, i swear even 5'6 dudes at my gym that rarely ball or lift just come there and are pretty close to throwing it down and grab rim with both hands without even trying
D
Deleted member 38182
Guest
^I am asian
But yes, its usually black dudes that be dunking
- Nov 9, 2007
- 6,376
- 433
Originally Posted by Jordan on my feet
Got my first tub of humapro in the mail today. Looking forward to start using it tomorrow, not holding my breath though.
Good. Its difficult to swallow something with youre holding your breath. I like how you think.
- Apr 23, 2004
- 1,787
- 41
what lifts are you guys doing on your leg days?
and should abs be worked on everyday? im guessing no since its just like every other muscle which needs some recovery.
and should abs be worked on everyday? im guessing no since its just like every other muscle which needs some recovery.
- Nov 9, 2007
- 6,376
- 433
Squat, Front Squat, Deadlift and some Calf Raises.
Youre right. No more than 3x a week. 2x is plenty though if theres compound lifts on the other days.
- Aug 5, 2007
- 3,000
- 11
my routine usually goes:
powercleans 3x8 light to warm up
front squat 2 sets, squats 2 or 3 sets
deadlifts 3 sets
i'll throw in calf raises inbetween my squats or deads.
sometimes if i dont feel like it's a good enough workout i'll jumprope and do some box jumps and whatnot
- Jan 10, 2010
- 11,810
- 645
High calorie/protein diet + liftOriginally Posted by akuratl02
I'm already thin enough standing 6 ft 5 and weighing 190 but now my doctor tells me that I need to start eating, not more, but healthier.
Said I need to increase my fiber in-take.
So what kind of diet (Calories/day) should I be on now. How do I gain weight eating salads?
What kind of work out should I do to just gain solid pounds? I dont want to be diesel or shredded even.
is there a supplement I should take? I was considering one since I am in school PT and work FT ... My time management is crazy!
Thanks in advance!
- Feb 1, 2010
- 3,374
- 771
Greg Plitt, as much as I admire the guy's aesthetics, does not seem to be the most wise guy in the world. I remember watching a video of him dumping a jar full of mayonnaise onto some beef and eating it. Of course he can get a way with it, but then there's other brosiological stuff he says that makes me think he just got very lucky with his genetics.
Besides, he has enough nuthuggers that post some of his vids and I just watch those.
Edit-Did Durden try to provide lulz up there?
Besides, he has enough nuthuggers that post some of his vids and I just watch those.
Edit-Did Durden try to provide lulz up there?
- Nov 3, 2005
- 229
- 10
So... i went to Lucky to get groceries and they have those self check-out lines. I bought a bunch of fruit and vegetables but when i went to weigh it they don't have the organic versions of the items. Ex. i got an organic asparagus bundle that was priced 4.99 each and got it for 1.18 because there's not option for organic or a barcode to scan.
Which got me thinking... what if i put beef on the scale and measure it as apples or something? wouldn't it be super cheap? lol
Which got me thinking... what if i put beef on the scale and measure it as apples or something? wouldn't it be super cheap? lol
- Dec 21, 2006
- 4,617
- 12
I work at Lucky and the meat is already weighed and priced
good idea tho
good idea tho
- Nov 3, 2005
- 229
- 10
^haha i know but what if you just put it on the scale instead of scanning the barcode? how do they know its beef? hahaha just an idea
- Apr 8, 2006
- 6,202
- 12
Leg day (today)
Ramp up weight back squat. 3 sets warm up, 3 sets working, top set was 5x215
Tired after that..
3x10 leg press 4 plates, 6 plates, 6plates + 2 25lb plates (what does the sled weight anyways?)
3x10 RDL using 185lbs
Then 2x15 cable crunch at 95lbs
and finally 2x15 woodchopper at 50lbs.
really really tired after that. sweating like a filthy pig
Ramp up weight back squat. 3 sets warm up, 3 sets working, top set was 5x215
Tired after that..
3x10 leg press 4 plates, 6 plates, 6plates + 2 25lb plates (what does the sled weight anyways?)
3x10 RDL using 185lbs
Then 2x15 cable crunch at 95lbs
and finally 2x15 woodchopper at 50lbs.
really really tired after that. sweating like a filthy pig
- Jul 12, 2007
- 3,784
- 12
wait why is a squat pad bad? i use a very thin one, not the huge cushy ones. but still. i do high bar atg squats and unless i do some trap work beforehand to pump em up the bar ends up hurting my neck/spine area.
oh yeah i forgot to mention spare me the *!@%* pad comments etc. i dont care about looking/feeling tough doing squats
oh yeah i forgot to mention spare me the *!@%* pad comments etc. i dont care about looking/feeling tough doing squats
al audi
Banned
- Jun 18, 2009
- 29,810
- 4,562
Originally Posted by brettTHEjett
Paid $10 to join the greg plitt membership
its so damn inspirational
i SWEAR to god the other night i was like hmmmmmmmmmm, i should give this 10 dollar 1 month membership a try
just inspirational though? does he give any good info?
club29
Banned
- Sep 25, 2008
- 6,717
- 13
i squatted 215 when i was in 8th grade.
keep it up though
keep it up though
club29
Banned
- Sep 25, 2008
- 6,717
- 13
if ur holding the bar on ur neck/spinal area, ur doing it wrong.
shoudlers back with the bar resting on your upper back is the proper form
- Jul 12, 2007
- 3,784
- 12
yeah i think ive been putting the bar too high. glad nobody in the gym ever thought to help me out all these years
- Dec 21, 2006
- 4,617
- 12
Hit 340 on my deadlift today! felt so damn good
al audi
Banned
- Jun 18, 2009
- 29,810
- 4,562
Dave Palumbo Contest/Cut Diet
The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by
restricting STIMULANTS) we'll ensure that muscle is spared!
HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
day so you dont cheat again.
Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!
For a 200lb man:
MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)
MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)
MEAL #3
"Lean Protein Meal":
z chicken with 1/2-cup cashew nuts (almonds, or walnuts)
MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)
MEAL #5
"Fatty Protein Meal":z Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites
For a 250lb+ man:
Meal 1 6 whole Omega-3 eggs
Meal 2z chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4z salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs
Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.
Many times I'll switch to an alternatiing diet where one day it will be protein/fat......then another protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate protein. Protein can't be stored).
1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.
With the beef meal (any fatty protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)
The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.
You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.
Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (clen, cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.
Always eat BEFORE lifting........never BETWEEN lifting and cardio.
Artificial Sweetners:
The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin
Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.
Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY
never do less than 20 min per session
The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high protein/moderate fat/low carb diety).
Do you feel the treadmill is better for cardio, or is the bike(stationary or recumbent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use
Q&A:
Q: Is gluconeogenesis inevitable in your diet?
Dave Palumbo: NO
Q: If so do I need to consume more than 1.5 grams of protein per lb of LBM so as not to lose muscle?
Dave Palumbo: The fat spares the protein....when the brain is in ketosis, the carbohydrate requirements are very very low.
Q: How much (percentage) of my protein intake would be turned into glucose (gluconeogenesis)?
Dave Palumbo: Very little (maybe 10%)
Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
Dave Palumbo: HOCUS POKUS!
Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
Dave Palumbo: RIDICULOUS
Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
Dave Palumbo: Somewhat helpful.
Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
Dave Palumbo: Try to take in about 9g per day
Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat
Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.
Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.
Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
Dave Palumbo: If you just grease the pan with it, no!
Q: what is the protein,carb and fat ratio for offseason
Dave Palumbo: 50% Protein, 25% fat, 25% carbs
Q: and the ratio for contest prep.
Dave Palumbo:60% protein, 30% fat, 10% carbs
Tons more info:
THE PALUMBO DIET - talk about it... - Muscular Development Forums
Outline of Dave Palumbo's Diet For Cutting - Page 9 - Bodybuilding.com Forums
The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by
restricting STIMULANTS) we'll ensure that muscle is spared!
HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
day so you dont cheat again.
Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!
For a 200lb man:
MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)
MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)
MEAL #3
"Lean Protein Meal":
z chicken with 1/2-cup cashew nuts (almonds, or walnuts)MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)
MEAL #5
"Fatty Protein Meal":
z Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegarMEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites
For a 250lb+ man:
Meal 1 6 whole Omega-3 eggs
Meal 2
z chicken with 1/2 cup raw almondsMeal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4
z salmon with 1 cup asparagus with 1 tablespoon macadamia nut oilMeal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs
Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.
Many times I'll switch to an alternatiing diet where one day it will be protein/fat......then another protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate protein. Protein can't be stored).
1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.
With the beef meal (any fatty protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)
The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.
You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.
Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (clen, cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.
Always eat BEFORE lifting........never BETWEEN lifting and cardio.
Artificial Sweetners:
The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin
Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.
Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY
never do less than 20 min per session
The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high protein/moderate fat/low carb diety).
Do you feel the treadmill is better for cardio, or is the bike(stationary or recumbent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use
Q&A:
Q: Is gluconeogenesis inevitable in your diet?
Dave Palumbo: NO
Q: If so do I need to consume more than 1.5 grams of protein per lb of LBM so as not to lose muscle?
Dave Palumbo: The fat spares the protein....when the brain is in ketosis, the carbohydrate requirements are very very low.
Q: How much (percentage) of my protein intake would be turned into glucose (gluconeogenesis)?
Dave Palumbo: Very little (maybe 10%)
Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
Dave Palumbo: HOCUS POKUS!
Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
Dave Palumbo: RIDICULOUS
Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
Dave Palumbo: Somewhat helpful.
Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
Dave Palumbo: Try to take in about 9g per day
Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat
Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.
Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.
Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
Dave Palumbo: If you just grease the pan with it, no!
Q: what is the protein,carb and fat ratio for offseason
Dave Palumbo: 50% Protein, 25% fat, 25% carbs
Q: and the ratio for contest prep.
Dave Palumbo:60% protein, 30% fat, 10% carbs
Tons more info:
THE PALUMBO DIET - talk about it... - Muscular Development Forums
Outline of Dave Palumbo's Diet For Cutting - Page 9 - Bodybuilding.com Forums
club29
Banned
- Sep 25, 2008
- 6,717
- 13
the diet sounds interesting, but once u go back to eating carbs, arent u just gonna put the weight back on?
- Jul 3, 2010
- 783
- 10
^ Thanks for posting that! VERY VERY appreciated
If' I'm 150lbs, how should I cut down on the rations from a 200 lb person?
If' I'm 150lbs, how should I cut down on the rations from a 200 lb person?
- Dec 2, 2009
- 1,881
- 12
What if you cut some of the calories?
- Apr 8, 2006
- 6,202
- 12
What was her name, though?
Al Audi wrote:
brettTHEjett wrote:
Paid $10 to join the greg plitt membership
its so damn inspirational
i SWEAR to god the other night i was like hmmmmmmmmmm, i should give this 10 dollar 1 month membership a try
just inspirational though? does he give any good info?
Absolutely. Some really good recipes I havent tried before. He reiterates a lot of what I've learned. Nothing is ground breaking but he definitely cuts the @%+% and doesn't talk broscience.. usually.
