As someone with a supernatural ability to gain weight by just looking at food I’ve had to make a determined effort to suppress my superpower. I’ve tried various crash diets in the past with varying degrees of success but ultimately I’ve realized that keeping my weight stable is anchored on consistent daily habits and not any extreme short term interventions. I’m going to share the habits that have been useful to me with you. Lifting weights daily🏋🏾♂️ My current physique 🦍 is mainly attributable to gym sessions where I pick heavy stuff up and put it back down. Rinse, repeat 🔁 for an hour (see exhibit A 🎬). The gym is an absolute essential for anyone that wants a better physique and improved body composition, including women (ka shape shape 🍑 mwaishiba ka?) Drinking water 💧 with a slice of lemon 🍋 first thing in the morning on an empty stomach This practice keeps me pooping 💩 on a regular basis and addresses issues of bloating and constipation. If you’re not dropping bombs 💣 🚽 twice a day, you should consider adopting this to improve your situation. Don’t turn your body into a septic tank. Note that a hot cup of green tea 🍵 , moringa tea or coffee ☕️ will also loosen the bowels and get the job done if that’s your preference. Going 50% on everything 🍽 ✂ It’s simple - whatever I feel like putting in my mouth is halved. Feeing like two lumps of nshima? I’ll have one. Feeling like four slices of bread? I’ll have two. I TRY to do it for everything and never eat to complete satisfaction. Walking 🚶🏾♂️👣 I try to walk as much as I can as often as I can. I’ve even set up an hourly health walk at work where every hour I get up and take a stroll. This little activity adds up to big results over time and I’m sticking with it. It’s not as cool as telling my office mates how tired I am from my morning 15K as others like to do but it serves its purpose and keeps the weight controlled. It’ll likely make a difference for you too. Sleep hygiene 🛌 😴 I sleep well and sleep long (+7 hours) every night to keep my hormones balanced. If you’re possessed by a spirit of entrepreneurship and neglecting sleep to hustle just know that your waistline will expand at the same rate as your business if you’re not careful. More on sleep here. Daily weight and food tracking 𐄷 I make an effort to weigh myself everyday and track food intake. The scale makes me alive to my reality and food tracking exposes my eating habits. You cannot change what you don’t make an effort to know so all this is done to elevate my level of awareness so I can make adjustments where required. I track my food with an app called Nutrionix. It’s free, doesn’t contain any ads and it's very easy to use. Alcohol 🍻🥃 🍷🍹 I only consume alcohol on weekends and this practice has saved me from a protruding tummy. If you drink often and outside of weekends it likely shows on your belly so you might want to limit your drinking sessions so you don’t jiggle as much. If you want step it up a little you can adjust what liquor you consume and what you mix it with. Lite beers and water as mixers are the way to go. More on this here. Modeling myself after others aka Copy & Paste Physically there’s always someone within our reach that has the body we want. I walk up to them with puppy eyes 🐶 and tell them I admire them and maybe a few extras if necessary. Once their ego is massaged I start to pick their brain on what they do (habits), what they eat, how they train - any and everything of interest that’ll help me learn more about how they manage their body. I simply adopt what I think is useful and discard what isn’t.
0 Comments
I'm four kilograms lighter from the last time I blogged about my clothes suffocating me and my decision to make full use of the weight loss toolbox to mitigate a disaster. I'm not where I want to be but I'm further than where I began this journey from. I'm building back up to African King status and this is how I'm going about it: Physical 💪🏿
Mental 🧠 🙇🏿♂️ I've changed my mindset and mental approach to losing weight. It's no longer about hitting the scales at a certain number but about forming the right habits and behaviours that lead to the body I want. There's a lot less anxiety when I'm weighing in and regardless of what the scale says I know that it's only a matter of time before I reap from where I've sown. Take the pressure off yourself and simply strive to become the kind of person who has the body you want. Do what they would do in most situations and you'll have the same results. Nutrition 🍛 I intermittently fast for 16-18 hours on most days by skipping breakfast and only eating lunch at 12 and dinner between 6 and 8pm. I like junk food just as much as the next man but I’ve opted to limit take out to one meal per week, at most two, and that’s usually on weekends. I’ll even throw in ice cream 🍨 or a couple freezits if I feel like it. A hard training and hard dieting approach is unrealistic for most and usually quite damaging. I still cut weight and so will you, just stay active and ensure that most of what goes into your mouth is prepared in your kitchen. Aside from gym it’s the little things such as parking far from your office and taking a long walk, taking the stairs instead of the elevator at every opportunity, and choosing to walk instead of drive to places that you can see that make a BIG difference over time. In addition to all this, I'm consuming 4+ liters of fluid a day to replenish what I lose at the gym and ensure I'm hydrated throughout the blazing hot weather. Multiply 40mls by your bodyweight in kilograms to determine a reasonable hydration target for someone your size. 🎬 🎥 🎞Subscribe to my YouTube channel for gym related content 💪🏿: https://youtube.com/channel/UCnNrkUhPDip_LXnbgWCL04Q Life's been busy the past couple of weeks and after struggling to fit myself into a number of suits I belatedly realized that I had put on some weight. I promptly hopped on the scale and found myself a full 6kgs heavier😵💫. I was shocked! I badly wanted to believe that it was a combination of low grade washing powder and 'made in China' clothing that converted comfortably fitting clothing into body hugging attire. But that's untrue 😩 . Anyway, I have no budget for another wardrobe so these same clothes must serve me. Many in a similar position tend to make full use of what I call a weight loss tool box. I'm going to quickly run through what most of us tend to do to avert a crisis.
Slimming teas 🍵 These are an intermittent solution that can be used for appetite control for anyone struggling with portion control and cravings. Other uses include inducing more urination to drop any excess water weight and pooping 💩 to help with bowel movements and clearing of waste. I view these as useful short term interventions. Slimming supplements aka fat burners 💊 My personal experience with these has been a mixed bag and the truth is that they don't work unless you do. This means you have to move your body more, even if you're just walking more, watch what you eat and sleep properly to avoid hormonal confusion. Only then will these little pills and powders compliment your efforts. If used in isolation they'll do next to nothing. Note that fat burners are mostly stimulants that get you excited and encourage movement, mixed with thermogenic ingredients that increase body temperature and make you sweat more and/or appetite suppressing ingredients to keep your hunger at bay. Fiber products Konjac powder (glucomannan) in particular is a type of fiber weight loss chasers use to fill their stomachs prior to meals. Konjac once ingested expands in the stomach to help keep you full and prevent overeating. Over time eating less can lead to weight loss. Other forms of fiber are useful in any weight loss journey but konjac in my opinion has an edge. I haven't found any locally so if it appeals to you as a weight loss hack then you'd likely have to import it here from places like Bulk Powders UK. Slimming juices 🥤 These are mostly laxatives in a liquid form. The general idea is to clear the backlog. The products are effective over the short term but they're nasty 🤢 and WILL test the strength of your desire to lose weight quickly. Pooping my way to slenderness by drinking a foul concoction is not my preferred way of doing things. It's uncomfortable and quite literally draining. But hey, to each his own. Intermittent fasting aka diet ya njala 🍱 ⛔️ If I could do just one thing of everything listed here then it'd be intermittent fasting. It's simple really, your mouth opens at certain times and stays closed at other times. It takes some getting used to but works wonders for weight loss when executed properly. Conclusion Sustainable weight loss is only obtained via optimal dietary interventions, exercise and lifestyle adjustments. The weight loss toolbox is a quick fix and desperate attempt to lose weight quickly i.e. I want to fit into that dress by this xxx (date). Outside of intermittent fasting, dependance on other weight loss hacks listed above is unwise. Use them to get to where you want to be and stop. Change your habits and overall behaviour to maintain. ⚠️ People with pre-existing conditions (known or unknown), pregnancies or breastfeeding would be wise to consult a medical practitioner before utilizing any tool in the weight loss toolbox. You might slim yourself into non-existence if you don't know what you're doing. I grew up believing the infomercials I saw on TV, the pictures and articles I saw and read in magazines. All you had to do was swallow this pill or mix this powder in your favourite drink and it would change your body from the inside out overnight. I genuinely believed that’s all it took and I spent my money on supplements waiting on my body to dramatically change. And when I didn’t see results I increased my investment in a whole cocktail of supplements. It took me a while to break down supplementation and understand what works and what doesn’t. Pre-workout 🚀 It's something you take before you work out to give you a little and sometimes big boost ⚡. These are fantastic 'switch on' supplements that can elevate your training by giving you energy and motivation to push harder. However, not all pre-workouts are created equal and not everyone responds the same to them. I'm not loyal to any specific pre-workout, I just look out for a reasonable combination of the following ingredients at these dosages to ensure energy, focus and a pump:
Creatine Monohydrate 🦍 Creatine is one of the few powdered supplements that have been thoroughly researched and proven to work. It helps improve strength, power, and muscle mass. Extensive studies have found that it is safe to consume long term without negative effects. ⚠️ Keep it simple and avoid other 'advanced' forms of creatine. It's not that they don't work, but that they just don't don't give you the same value for money. Stick to plain old creatine monohydrate. Whey Protein 💪🏾 Protein is effective for muscle recovery and building muscle. The most important thing is the quantity and quality of protein consumed daily. 2g of protein x your bodyweight in kgs will give you a daily protein target to aim for. Depend on food first and supplement with protein to make up the difference where you fall short. How will you know? Download the Nutritionix app or Myfitnesspal app on your phone and start logging what you eat at each meal. You'll get a rough estimate of how much protein you're ingesting and if it falls short of the calculation outlined you may want to consider supplementing. If you don't fall short, then don't supplement. More isn't better. I typically take 2-4 servings per day in addition to the food I already eat. I use protein supplements in specific phases and training blocks to cut weight and recover from sessions quickly during certain periods i.e. Summer Shredding. Outside of that it's just not that serious for me, it shouldn't be for you either. Fat Burners 🔥 Great short-term options that mostly get the job done by acting as appetite suppressants and metabolism boosters. The stimulant versions of these products are a lot more effective than the non-stimulant versions. Be wary of excessive stimulants if you're taking both a fat burner and a pre-workout. One of them should be stimulant free if you want to combine the two because believe me when I tell you that overstimulation is not a sexy feeling. ⚠️ Pay attention to your mood on fat burners. If you don't feel good there's likely something in the product that doesn't agree with you. You might want to abandon ship and switch until you find what works for you. Multivitamin 🌈 ✅ An insurance policy against any nutritional gaps which are more than likely for an active individual. They don't break the bank and benefits you get from them won't punch you in the face because they're are subtle but listen, they're very useful. Anyway, I'm a believer and Wellman's multivitamin (UK brand) is typically what I use. Available in local pharmacies. Supplement World Zambia has everything you need in one store. Game stores is an alternative but it might be at a higher price point and so is Nutritech Zambia with more competitive pricing and product ranges. If you want to know more about ingredients in terms of what they do, whether they work and how much to take then read more on this on the examine.com website. It has excellent free resources to help you make an informed decision. Winter's here 🥶and it's been brutal! The cold temperature changes can adversely impact positive health and wellness habits real quick but I'm hoping to keep you on track with your fitness goals. Here's how you can manage yourself:
Intermittently fast Can't get out the blankets? Choose to intermittently fast and skip breakfast to compensate for the lack of activity in the morning. Eat according to what you intend on doing. If that's nothing then place your mouth on the same abstinence schedule. The general idea is to force your body to sustain itself off your fat reserves. The jiggly components on your body consisting of your belly, thighs and love handles are all fat reserves. Intermittent fasting melts away any excess fat that you don't want. I highly recommend it! Watch your fluid intake Nothing beats a hot cup ☕ of anything on a cold, miserable day but consuming multiple cups with multiple tablespoons of sugar and honey WILL pack on the pounds. Opt for green tea 🍵 as your first choice hot beverage option and senna tea every now and then . Green tea will help you lose fat by stimulating your metabolism and slowing down your absorption of carbohydrates while senna tea will help you poop more 💩. ⚠️ Note: Senna should only be considered as a short term remedy to keep things moving and not as a daily tea option. If you prefer other teas then consider sweeteners such as stevia (available at Umoyo) ahead of sugar. As for honey, it isn't a get out of jail free card because if you over-indulge you will get fat. Watch yourself on those honey and lemon tea combinations. Home-based workouts Home-based workouts are a viable solution to your winter troubles. You can follow a structured program such as P90x or Insanity (available on Beach Body) or engage in simple interval training such as Seven right from the comfort of your warm home environment. If you’re too lazy to work out at the gym or go running every morning, you can always exercise at home. You can skip the gym, but there’s no need to skip the workout. Hit the Gym After Work or Over Your Lunch Break Just in case you don't feel motivated to leave your bed in the morning finding time over your lunch break or after work might work out better for you. You'll have a bit more time to adapt to the weather and get on with it. Befriend Your Bathroom Scale Remember that scale in the corner of your bathroom? Put some respect on it and bring it back to the centre of your bathroom and use it daily. Best done first thing in the morning after using the restroom. This practice will keep you well aware of any undesirable changes in body weight while you hibernate. Armed with this knowledge you can make an informed decision: Either you start doing some activity or turn your head from left to right every time food is offered to you. The winter provides you with an opportunity to hide what you're not happy with under various layers of clothing, summer does not. Avoid surprising yourself! Supplementary reading: Diet Ya Njala Restarting Your Fitness Journey The 5 Minute Myth Sleep Hygiene Everyone has likely found themselves in a corporate building or shopping mall having to take the stairs because the elevator wasn’t working. If you're out of breath and cursing the engineers and the schools they went to then just know that you're letting yourself go. Life gets busy sometimes but you need to get back on track with your health and fitness. I want to show you how.
Make exercise the first order of business Go for a run/walk 🏃🏿♂️ 🏃🏾♀️ first thing in the morning or hit the gym 🏋🏾♂️ for a strong start to your day. Those afraid of getting slapped while exercising in the morning can opt to join the Lusaka Fitness Squad for group running sessions. If you don't have the discipline or experience to exercise on your own then consider guided classes such as aerobics with Lubasi (0969-900786), spin class with Twambi over at lifestyle gym or boot camp over at Go-Go Fitness. If you want personalized attention and encouragement then Joe (0978786307) has got you covered with personal training services to whip you back in shape. Whatever you decide to do just get it done as the first order of business before the spirit of laziness gets a chance to overwhelm you. And most importantly remember to have fun with it! You won’t be consistent if you engage in activities you don’t enjoy. Consider joining a recreational sports team/club Social soccer ⚽️ at the Barca Academy is good keep-fit option to consider for those that didn’t quite make it pro😅. Whatever team you decide to join will likely play a couple times a week and that's sufficient for a start (>0) and most certainly better than no activity at all. Your employer might even be paying for your recreational activities so join the madalas for free and run around a little. Alternatively you could sign up for golf ⛳️ . I'm not entirely convinced about the merits of golf as a sport but it does allow for a fair bit of walking 🚶🏾♂️ and for the opportunists among us, a chance to network. Purchase a home workout program such as insanity or P90x All you need is money and a TV and you can follow guided fitness sessions at a time and place of your convenience. I strongly suggest doing this in the morning before breakfast as any time after that is more of a gamble. Get active before someone spoils your day and sends you straight into your blankets 😤 🛌 after work. Available for purchase and streaming on Beach Body. Clean up your nutrition 🍽 🥦 🍌 🥛 Eating better and nourishing your body in a manner that aligns with your body goals doesn't require a complete kitchen overhaul. Small adjustments add up to big results over time. Tips on how to do this include:
Sleep adequately 😴 Aim to have better quality and quantity sleep by targeting 7-9 hours of uninterrupted sleep. Poor sleep in terms of quality and quantity has been linked to hormonal imbalances, and subsequent poor mood, appetite control and weight gain as well as a compromised immune system. Neglecting sleep is self-sabotage. Nga taule nchetekela kepushe ba Google 💻 . Dropping a dress size or getting rid of that belly doesn't have to be a long drawn out, punishing process that only the tough among us can endure. It could really be as simple as adding more of one specific nutrient to your diet: fiber. What is fiber? Fiber is an indigestible carbohydrate that passes through the digestive tract relatively undigested. There are two types of fiber: soluble and insoluble. Soluble fiber moves through your digestive tract and it absorbs water to create a gel-like substance. This has a softening effect on your stool. Insoluble fiber is essentially roughage that does not dissolve in water, but absorbs it, helping to form bulkier poop and improve elimination. Overall, fiber intake helps reduce your risk for constipation, haemorrhoids (you don't want these, trust me), and some forms of cancer while also stabilising blood glucose levels, lowering total blood cholesterol, increasing fullness and delaying hunger and finally, improving gut health and immunity Easy-to-find food sources of fiber:
Some tips for increasing fiber:
Conclusion Fiber has a myriad of benefits and on the weight loss front fiber is king. There's no better appetite suppressant or cravings killer that can outdo fiber. Get yours in and you'll literally be flushing away the excess weight 🚽 💩. ⚠️ Warning: For those unaccustomed to high fiber intake you'd be wise to incorporate more lemon water and/or a probiotic supplement or probiotic containing food or drink such as yoghurt or kombucha to combat the gas 💨 you'll likely experience. The effects of gas tend to wear off with time so this recommendation is for those that would rather not wait 😄. What makes a man a MAN? Testosterone. That bass in your voice, that hair on your chin and chest, that drive and motivation, that macho-man aggression, and those few hints of muscularity on your body are driven by this hormone. Testosterone is impacted by age, nutrition and lifestyle. You can't do anything about Father time but you can certainly make adjustments to your nutrition, lifestyle and training. I want to share what I’ve done to record higher testosterone levels in my 30s than I did in my 20s 🤯 insane but true. Listen up.
Lifestyle Sleep 😴 for a minimum of 8 hours every night. Testosterone is produced in your sleep and it’s output is displayed in your morning glory. More and better quality sleep aids it’s production and ensures more glorious days ahead 🦁 . You're not Elon Musk or Steve Jobs and there's really nothing you're doing when you're up late so prioritize sleeping more. If you smoke, stop. Shisha, cigarettes 🚬 and weed - lekefyo. Little Jimmy won’t stand up? Blame it on the smokes 💨 cutting off circulation . If you drink 🍺 , do so in moderation (x2 beers per day). Alcohol crashes test levels and elevates estrogen. That big belly? Blame it on the alcohol providing you with excess calories. Reduce your stress levels 😔. Stop trying to be superman; you can't be a hero for everyone and save them from their problems. Stress causes an elevation in the stress hormone cortisol and sustained or frequent elevations in cortisol subsequently reduce testosterone. Nutrition Keep doing whatever it is that you're doing but pay particular attention to your fat intake. You must look to increase this. When it comes to testosterone, fat is your friend. Look into incorporating things such as a fatty fish 🐠 , nuts 🥜 and nut butters, full fat dairy milk 🥛 or cheese 🧀 (choose ONE), avocado 🥑 , whole eggs 🍳 , chia seeds, olives 🫒 and olive oil (when cooking or alternatively you can consider throwing a tablespoon of it into your smoothie - you won't taste a thing!). Personally avocado is my go to, as well as placing the seed options in my smoothies and having nuts as snacks. Avoid estrogen containing products, mainly soy and soy related products such tofu and soy milk. Growing breasts as a man? That's a sign of excess estrogen. Estrogen goes up and testosterone goes down. Limit your overall sugar intake. Watch the sodas and consider drinking sugar free options instead to avoid increased fat storage from excess energy intake. Plain old water is the best. Training It's simple really, lift heavy things up and put them back down. Repeat this action 3-5 times per week for 30-60 minutes and you're all set. Strength training takes priority over cardiovascular training. Vo tamanga tamanga (running 🏃🏿♂️) won't help your testosterone unless you're overweight. If you're overweight consider incorporating both strength training and cardiovascular activity for accelerated results in the weight loss department. High Intensity interval training is a great option for those short on time. Supplements to consider:
⚠️ Low testosterone is associated with:
⭐️ Supplementary reading: Men's Health African King Ever attended a poop party by force? Don’t want to talk about it? Cool. I’ll talk about my experience on the dance floor of a foreign bathroom. In my younger years I remember visiting a friend’s home when a riot abruptly broke out in my stomach soon after arrival. I composed myself, asked where the bathroom was and made my way there. Got there in one piece and attempted to negotiate peace with my unsettled stomach but diplomacy had failed and missiles launched the moment I took a seat 💩 🚀 . The war was over in a matter of seconds! I breathed a sigh of relief and reached out for toilet paper, dressed up and attempted to flush………NO WATER 💦 😨 kwa bene imwe! Nati kwasila na onekela! To add insult to injury right at that very moment someone was knocking because they too needed to use the bathroom. Hmmm. Anyway, ma detail ya paka so I’ll end here. What I want to share with you is that you don’t have live this same story and literally find yourself in a shitty situation. You don’t have to be at war with your bowel movement. You can regulate and influence when you need some ‘alone time’ before you sebanya yourself pa bantu. How?
Higher levels of activity helps move things along faster so get going for 30-60 minutes daily with whatever activity it is that you enjoy doing. I’m yet to find a constipated runner, or at least one that’s experienced sustained constipation.
If things aren’t happening then you need to look into your fiber intake. Fiber is undigested carbohydrates that add the bulk to your poop and help push waste out. Things such as your weetabix, bran flakes, brown rice, wholegrain pasta and bread, beans, yoghurt, vegetables and fruit (apples, pears, mangoes and guava in particular) are tremendously helpful. For those that don’t like these these basic and common options then consider adding snacks like popcorn 🍿 or tamarind to your already existing meal preferences. NB: I personally consider the regularity of my bowel movement as an indication of the quality of foods I’ve been consuming in the recent past. Your body will respond to how you feed it and for me constipation is rebellion.
Quantity, type as well as the temperature of the fluid you consume has a big say on bowel movement. Quantity = the more the better. Ultimately fluid acts as a lubricant so unless you like pressure on a toilet seat I suggest that you increase your intake. 40mls x your body weight is good place to start. Type = plain water 💦 , black coffee ☕️ , green tea 🍵 , mabisi (fermented milk 🥛) plus any other drink that contains kawawasha (tamarind) are great bowel support options. Temperature = warm beverages loosen things up and help lubricate. Don’t believe me? Try drinking a warm beer. 👆🏾This is generic advice so find what combination works for you. Below is what I do specifically to ensure bowel movement 💩 as the first order of business every morning as I flush yesterday’s problems: Upon waking up I’d take a small cup of moringa tea (brewed 5-10 mins in hot water) + 500mls of plain warm water with sliced lemon. It takes about 30 minutes flat (or less) till detonation 💣 . I start my days ‘unburdened’, unshackled and unleashed every day, you should too. Don’t let nothing weigh you down in life 😌. Bonus life tip: Always check the water levels before you rush to answer the call of nature! Especially when you’re in an environment other than home. Conclusion I don’t have to tell you about the benefits of regular visits to the bathroom because you know exactly how off your game you feel when you’ve been a stranger. Prioritize ensuring that what you put in your mouth consistently finds its way out the other side and you’ll not only thrive in life but also avoid finding yourself in compromising situations. You should determine when it’s ‘time to go’ because if you wait on the call of nature you may only belatedly realize that a busy tone is not possible and you might not have toilet paper or water to mitigate an impending disaster! ⭐️ Supplementary reading: I was recently decommissioned by a flu I initially didn't pay much attention to. Mwebantu It was a humbling experience! I'm back up and running and I realized that all the things I was doing to boost my immunity could be of benefit to others to not only combat flu but prevent it showing up.
This is what I did: Restructured my nutrition
The general idea is increased fruits and vegetables intake, eating more home-made standard foods as opposed to canned goods and processed foods and elimination of soda 🥤. Modified my fluid intake I made amendments to the fluid temperature and volume of fluid consumed daily. The coldest fluid I'd consume would be at room temperature and I increased my overall fluid intake to 4 liters per day (0.40 x body weight to calculate your own requirements). Made lifestyle adjustments
All these things are what I did and continue to do to sustain my immunity. I encourage you to consider adopting a few of these things. Don't wait for mamina to roll down to your upper lip before grabbing an orange 🍊 . |
Nicholas MajulaCategories
All
Archives
August 2023
|
Photos from Wilka, OLCR, SqueakyMarmot, ella.o, shixart1985, frank.shepherd, orlandofringe, Free Public Domain Illustrations by rawpixel, wuestenigel, wuestenigel, MattysFlicks, Tobyotter, wuestenigel, Andrew Gustar, Artotem, wuestenigel, aqua.mech, homegets.com, wuestenigel, shixart1985, DVIDSHUB, wuestenigel, focusonmore.com, wuestenigel, quinn.anya, airdrie.m, htomari, denisbin, One Way Stock, shixart1985, The Nutrition Insider, planetlight, volkspider, wuestenigel, Ray in Manila, M McBey, Jodiepedia, Ivan Radic, middlekidd, The National Guard, twm1340, stoneysteiner, wuestenigel, focusonmore.com, wuestenigel, wuestenigel, mobilyazilar, wuestenigel, byzantiumbooks, Geometric Medical Animation, wuestenigel, thedailyenglishshow, TipsTimesAdmin, wuestenigel, f097653195018, Lucíola Correia, MassiveKontent, wuestenigel, wuestenigel, Clotee Pridgen Allochuku, Matt From London, @Yancy, Cold, Indrid, wuestenigel, wuestenigel, Doctor4U_UK, rockindave1, wuestenigel, Alan Cleaver, blue_j, Jenn Durfey, wuestenigel, Rennett Stowe