Getting to Know You...


Posted by Adam | Posted in | Posted on Sunday, June 28, 2009

Inspiration comes in all forms. You can watch, you can read, and sometimes ideas just come to you out of the blue. While the last method doesn't happen to me too often, I have to rely on the first two, which is where other blogs come into play. A blogger bud of mine is Astra Libris, of Food For Laughter. As Billy Joel would say, she "has a way about her" that makes her approachable and friendly, and is a primary reason as to why her blog is the 2nd best thing in Georgia next to peaches. She did one of these "Getting to Know You" things, and while they have no recipes or baking involved, I think they are quite a bit of fun. We come here not only to look and drool, but to learn. Life is about learning about yourself and others and we're all alot closer than we think. So here's a disclaimer: This post is all about me and my thoughts. If you'd like to sit and listen, hey pull up a seat :)

Getting to Know Me...

What is your current obsession?
Saving money for a house. Balancing work and play. Beating my logbook each workout. Trying to GAIN weight (try not to laugh).

What is your weirdest obsession?
One of the weirdest things I do is that I don't eat starchy carbohydrates after 5pm. I eat about 6 or 7 times a day, and am always hungry, but I've always prescribed to the idea that people eat too many carbs in general, and raising insulin when you don't need it is a probable idea for fat gain. So when I go out to dinner with friends, they kinda know what I'm getting. If it's late... yup it's salad and protein, no sugary dressings. Boring? Maybe... but it works for me :)

Starbucks or Peets?
We don't have Peets over here. Actually I've never even heard of one. It must be one of those crazy West Coast things like surfing and implants (of course I'm kidding... kinda)

What's for Dinner?
I'm in the mood for a ratatouille I think. Some veggies, some good sauce, and some good protein. It's hot outside, so simple works great today.

What would you eat for your last meal?
That's a tough one. This is random and won't go together at all, but I'll go with... Grilled lobster, not too sweet cornbread, pierogi, roasted veggies, and vanilla fried ice cream.What was the last thing you bought?
Haha well this was not intentional. I thought I was just getting an oil change and my brakes checked for my car... and it turned into a pretty $$ job. But at least I can drive safely now :)

What are you listening to right now?
Whatever the Winamp is giving me. It's gone through Miles Davis, Behemoth, Allison Krauss, and Poison in the past few minutes.

What is your favorite ice cream flavor?
I always have to give two choices for this... a simple flavor, and a flavor that's more jazzed up. The simple flavor is easy, strawberry. The jazzed one is something that I don't see around here in NC, but I had back home. It was a 4th of July Flavor called Fireworks. Vanilla ice cream with cherry swirl and blue pop rocks. Can you imagine? Very festive and cool :)

What do you think of the person who tagged you?
She's a cool cat with a caring personality and a very demanding but rewarding profession. She has tons of great things going for her, and I couldn't be happier for her.

If you could go anywhere in the world for the next hour, where would you go?
Sweet like instant world travel! I'd like to check out Europe for a little while, there's a bunch of cool people in France and Portugal that I know :)

Which language do you want to learn?
There's two here. First, for my career, I wish I knew more Spanish. Yes, I took it in high school like everyone else and their mother... but if you don't use it, you lose it. Those 5 or so years have been whittled down to about a months worth. If I was to learn something from scratch, I wish I could learn Polish, because it's a part of my heritage and very interesting.

What is your favorite color?
I like colors that tend to catch your eye, but aren't obnoxious, does that make sense? Like yellow is eye catching, but it screams at you... so no go. I tend to wear alot of blue, green, brown, and not too bright reds. I think the color white is to boring, and when I have a home, it will be colorful, that I promise you :)

What is your favorite piece of clothing in your own wardrobe?
I'm not going to pull the total sexist card... but dude, I'm a guy... and a kind of old fashioned one. T-shirt and jeans or shorts. They are comfortable, they are timeless, and you can move in them. I'm not a huge clothes shopper, and have no problem wearing the same things year in and out, within reason. Remember pumps, shoulder pads, and stonewash? Yeah not so much...

What is your dream job?
I am very lucky to have found a job I truely enjoy, and is downright challenging everyday. I like the challenge because it is never boring, and tests me different each day. There's clinical exams and diagnosis, approaches to treatment, a little psychology with listening to people, teamwork with staff and playing well with others, business and advertising strategy, community involvement... it's never ending, but in a good way. I have to wear different hats (doctor, friend, support, business) and it makes me well rounded. Am I exaushted at the end of the day? Yeah some days are long, but I sleep well knowing I made a difference to someone. This one patient told me our office "blew the other ones away". That's special. (And Astra, my handwriting is not THAT bad)

What is your worst habit?
I try to multitask, when honestly, I can't. If someone is talking, and I'm listening, while tryin to take notes, and think of things in my head, and the phone is ringing... something has to suffer. I only have so many brain cells. I try... but then I have to wait and go "ok focus on this first".

If you had $100 right now, what would you spend it on?
Back to the expensive oil change car thing... yup put it towards that...

Do you admire anyone's style?
I'm not afraid to admit, and this would of been the same answer months ago... Michael Jackson. Politics and stuff aside, the man was the definition of gifted and style. Second place goes to Elvis, another hero of mine.
What are you going to do after this?
Head to the gym to stretch, do some abs and cardio, and probably to the office to do my own rehab for my back and joints.

What are you favorite movies?

Another tough one. Lethal Weapon, Wayne's World, Goodfellas... alot of your typical ones.

What is your favorite fruit?
I've been known to eat entire cantelopes...

What is your favorite book?
I'm not a big fiction book reader. I've never really had the time until maybe just now, and I guess I'd rather spend it learning other things. I really liked The Omnivore's Dilemma by Pollan Low Back Disorders by McGill, Diagnosis and Treatment of Movement Impairment Syndromes by Sahrman, and Starting Strength by Rippingtoe.

Do you collect something?
Not really. We all collect recipes, don't we?

What is your favorite smell?
Vanilla, coffee, and the smell the air has just before it rains. Think about it, you know what I mean :)

What are you most proud of?
I don't want to sound arrogant or preachy, but I am literally proud of everything I own and have accomplished. To no fault of our own, our world is based on material things and focused on what "we don't have", and people get down on themselves. They want to lose 5 pounds, they want that car their neighbor has, they want more free time. I think we should focus on what we have and not take it for granted. There is always someone in a worst position than you, so be grateful of what you have. This is why I try not to complain, because I am very lucky and gifted to have friends, family, my health, a good outlook on life, and the ability to be at least somewhat independent. Sorry if that was soap box-ish, I didn't mean it that way.

How many times do you press the snooze button before you get up?
I'm a weirdo. I wake up before the alarm, every single time. I only get and need about 6 hours of sleep, so I usually beat the radio.

Cats or dogs?
Come on... you know the answer. Can't wait til I get a house and one of my own...

What do you dislike about yourself?
I'm not to sure. In a perfect world, I'd still have 100% of my hair I guess, and maybe be a tad taller. But I like myself, and I think things we dislike can even be assets and form who we are.

What do you like best about yourself?
I like the fact that I'm physically and mentally strong. It's something I work to improve, and I think it comes in handy. I also like that people tend to trust and confide in me. I guess I just look like a good guy, which I'm grateful for.

Complete the following: Love is...
Something special. It can build you up, it can tear you down, and it can teach you lessons. For those of you in love with someone, congratulations... that really is cool in a world where all sorts of good and not so good happen. To those of you that are looking, don't sweat it. John Lennon always said it best "Life is what happens to you when you are busy making other plans"

Two Amazing Cooks

Thanks for reading, and have a great rest of the weekend :) Feel free to grab this post and fill in your own answers, I'd be interested! Regular scheduled baking should commence this week :)

She Was So Blonde... Where it Said 'Sign Here' She Put Sagittarius


Posted by Adam | Posted in , , | Posted on Wednesday, June 24, 2009

I think I've talked a couple of times about my particularity towards bar cookies. I think it's the fact that they require little finesse and fuss. You just pour the batter into the pan, smooth it over, and let the oven elves do their magic. I don't have to break out spoons or scoopers, and I don't have to be precise. It's just cool, slice, and serve. Bar cookies are the busy bodies cookie :)

I've written before about blondies, and sometimes I just get cravings for them. I often still add chocolate in to appease the masses, but I still make sure they are in fact blonde. I like the brown sugary goodness they hold on to, and it always needs to still be at the center of the taste dance floor :)

Summer is full blown, which means two my favorite fruits are coming on in, cherries, and plums. I get pretty pumped when I see cherries on sale, especially because their season is so fleeting. Is it normal to get super excited over food? Of course... it's all about what floats your boat. For instance, last week I did a couple of cool things:
  1. Taught 9 year old kids about the importance of eating balanced food
  2. Deadlifted 315 for reps - a personal record
  3. Saw peaches and cherries on sale
And I was pumped about all of these completely polar opposite things. Kinda weird, but still kinda awesome. So, without further summer heat rambling, here's a recipe I threw together...

Sour Cream Cherry Blondies
Dr. Adam
-1 1/3 cups AP flour

-3/4 cup packed brown sugar

-1 tsp baking powder

-1/2 tsp salt

-1/4 cup unsalted butter, melted

-1/4 cup sour cream (light)

-1 egg
-1/2 tsp almond extract

-1 cup or so pitted cherries

-Add chocolate chips if you'd like

Preheat your oven to 350*. Grease up a 9x9 pan.

In a large bowl, using a standup mixer, or your old fashioned spoon and mixer (arms), cream the wet ingredients together with the brown sugar. So this includes the butter, sour cream, egg, and almond extract. Mix this wet bowl until all of the ingredients are brown and smooth.

In a small bowl, add the flour, salt, and baking powder. Whisk this together, and add slowly to the wet bowl. Stir until it is well mixed and all incorporated in. I try not to over mix, and just work it enough so it comes together, because now we have to fold.
Gently fold in the cherries, and chocolate chips if you are using them. Cherries and chocolate do work well together, so why not? Pour into the prepared pan, and bake for 30-40 minutes. Sorry I'm not too exact on the time, this oven I'm using is convection and completely different. Just go by the toothpick is clean test.

These make some pretty thick, but nice and may I say it, refreshing blondies. I think a good test is to see if you smile or laugh while eating something, because then you know it's good. My blondie brain is wired to kinda say "yup this is a winner" when I eat one. Perhaps I'm just a simple guy after all.

Awesome job on all of the blogs I'm slowly catching up on. Everyone has taken the recipes up a couple of serious notches. Quite the creative minds here, good buddies :) Have a fantastic week, and I'll catch y'all later. (Whoops down south is starting to affect me)

And for some randomness...

Apparently you aren't supposed to golf this way

Barszcz Can't Be Beet


Posted by Adam | Posted in , , | Posted on Wednesday, June 17, 2009

The past few days have been getting pretty warm. At least 90 with humidity that sort of resembles the first few seasons of Lost. It doesn't bother me for the most part, and I can deal with the heat easier than the cold, especially when I come on home and reach for a cold...


Yup, soup. There is something always nice about soup, and actually I think meatless ones are better. They aren't cluttered with foreign objects, and they have most of the same texture throughout. It's like a nice, streamlined, homogeneous mix that goes great on a hot summer day. And what's better on a hot day? Cold Soup :) It's refreshing, it's easy to bring to work, and it's always fun to explain to people. Especially when it's purple.

I've always thought Beets are a very underrated vegetable. They are tough to cook, they are tricky to peel, and they have this earthly, sweet flavor that sometimes just doesn't quite fit in. It's a Rudolph of vegetables, and I like that.

But, if you do like beets (and if you've never tried... well you need to remedy that pronto), they will pay you back in spades. They go great with a little spice, or a little sour, and even some kind of diary like cream and/or cheese. Feta cheese with beets? Works. Lemon oil? Works. Touch of black pepper and vinegar? You have my full attention :)

So, anyways, back to the cold soup. The king of beet soups is barszcz. Well, actually, Choldnik is another word to use, but we never really used it. You could search for either on the internet. It has Polish/Russian/Urkraine roots from thousands of years back, and variations of this recipe are endless. Sometimes the soup is just beets, while others it includes many different vegetables.

In my quest to always have tons of fiber and vegetables in my diet (strive for five), I like to incorporate a few different ones, while still keeping the soup simple. It makes it a little more filling, while still keeping it light and satisfying on a summer day. You can choose to leave the veggies in the soup, or strain them out and just use the beets and broth. It's your choice :)

Adam's Barszcz (Beetroot Soup - Hot or Cold)
Dr. Adam

-2 pounds peeled, raw beets, grated, or cut into 1/8 strips or slices (about 4 medium ones, or a 2 16 oz canned) - just watch your hands... purple fingers are not fun
-2 medium carrots, peeled and cut into 1/8 strips

-1 celery stalk, chopped

-1 small onion, chopped fine

-2-3 cloves garlic, chopped fine

-1 Tbs olive oil

-3 cups water or vegetable broth

-1 tsp white vinegar
-1 Tbsp lemon juice

-1 tsp sugar
-Salt, Black Pepper, Dill, parsley to taste
-Sour cream to garnish

In a large sauce pan, add the olive oil over medium heat, with the onions and garlic. Stir them around until they start to sweat and release their awesome aromas, about 5 minutes. Just make sure they don't burn. Carefully add the carrots and celery, and let cook for a few minutes, until they start to soften.

Add the beets and water/stock, and bring to a boil. Cover the pot, and let it simmer on low for 15-20 minutes, or until are the vegetables are almost softened.
At this time, you can choose to discard any vegetables you'd like, or leave them all in, like I did here. After this, add the vinegar, lemon juice, and sugar, and cook for another 10 minutes uncovered.

Remove from heat, and add the salt, pepper, dill, and parsley to taste. The last two herbs can be added to each serving bowl as nesseccary, in case someone doesn't like them. Let this chill for a hot summer day, or serve warm if you're a bit on the chillin side.
Top with a little low fat sour cream, and you're all set to go. Serves 4-6.

This is one of my favorite soups, so let me know what you think. It's open to all kinds of interpretation, and maybe you know of a couple that are a bit different. I think we can all agree though, it's a good looking soup, and if you've never had beets before, I think it captures it pretty well. It can also be served with uszka, but I think I'll save that for another post :) Have a great week good buddies!

Cookie Carnival: Strawberry Shortcake Cookies


Posted by Adam | Posted in , | Posted on Wednesday, June 10, 2009

Whenever you move to different states and different parts of the country, there's a few adjustments to make. In Florida you can probably wear shorts year round (help me out on this one, Jenn), and for places like Alaska you can wear sunglasses at night for half of the year.

Part of the food related fun is learning about what seasonal food is coming in each month. Like for instance, we have zucchini and summer squash and potatoes coming in already, in the first week of June. That would never, ever, happen in upstate NY... unless you have your own greenhouse or something mad scientist like.

So in NC, strawberries rocked and rolled on by already. I've been enjoying them since late April, and by right about now, they are on their way out the door already. I can't believe it. I mean summer just started :) But hey, cherries and blues and stone fruits are on their way, so it's all good :)

This recipe for the cookie carnival celebrates strawberry season, which is in full swing probably where you live... and if not, I'm sure you can sub out for something else. I think it's a great idea to use sweet fruit in these cookies, and they actually looked really nice. As far as taste goes, I'm going to say that 'they had a nice personality'. I'm not going to say they stunk, but I was rather unimpressed. They were a little too wet for my liking, but they disappeared pretty quick at the office. Oh well, maybe I just ask for too much :)

Strawberry Shortcake Cookies
Recipe by Martha Stewart
Makes about 3 dozen

* 12 ounces strawberries, hulled and cut into 1/4-inch dice (2 cups)
* 1 teaspoon fresh lemon juice

* 1/2 cup plus 1 tablespoon granulated sugar

* 2 cups all-purpose flour

* 2 teaspoons baking powder

* 1/2 teaspoon coarse salt

* 3 ounces (6 tablespoons) cold unsalted butter, cut into small pieces

* 2/3 cup heavy cream
* Sanding sugar, for sprinkling


Preheat oven to 375 degrees. Combine strawberries, lemon juice, and 2 tablespoons granulated sugar. Whisk together flour, baking powder, salt, and remaining 7 tablespoons granulated sugar in a large bowl. Cut in the butter with a pastry cutter, or rub in with your fingers, until mixture resembles coarse crumbs.

Stir in cream until dough starts to come together, then stir in strawberry mixture.
Using a 1 1/2-inch ice cream scoop or a tablespoon, drop dough onto baking sheets lined with parchment, spacing evenly apart. Sprinkle with sanding sugar, and bake until golden brown, 24 to 25 minutes. Transfer to a wire rack, and let cool. Cookies are best served immediately, but can be stored in an airtight container at room temperature for up to 1 day.

This was a really simple recipe, and tasted like a strawberry biscuit in my opinion. If I'd make any changes, I would not macerate the strawberries before hand. I would make the dough and just fold the strawberries in. Extracting the juice out made them too goopy and wet to work with, and wet dough makes me a little bummed :) So, I'd change that, and maybe add a little lemon zest too to the dough. Alas, there's always next time good buddies :)

Enjoy the rest of your week, and if you have any workout questions, feel free to let me know about them. I'm glad everyone is going out and getting active :)

Fitness Fun Friday #19


Posted by Adam | Posted in , | Posted on Sunday, June 07, 2009

After last weeks pretty heavy exercise post, I think I'd like to just talk a little about something that's really, really basic. It's important to work your mental body too, right?

As a chiropractor and pretty down to earth guy, I get asked a wide variety of questions:
  • I can't seem to lose weight, what can I do?
  • Is joint pain normal?
  • Do I have arthritis? And what is that?
  • You really bake the stuff on your blog?
  • Is Albany like New York City?
  • You eat pretty healthy don't you?
  • And tons more
Part of the reason I love my job is because it keeps me on my toes, and I have to be prepared for all sorts of situations, and all sorts of people. All of these people though, have one trait in common. Whether they are aware of it or not, they have goals and dreams. Maybe it's to own their own business. Maybe it's to pick up their daughter without arm pain. Maybe it's to buy their mother a car. Everyone has things they would like to have.
Think about it for a second. At this stage in your life, what do YOU want?

Got it?

These are without a doubt, the absolute secret to any type of goals you have set for your individual life. I don't care if they are financial, familial, physical, sports related, or cake decoration related. This literally works for anything.

Don't worry, I'll walk you through it...

Number one... write it down, be specific, and try to set a deadline. This isn't Back to the Future, it doesn't have to include a specific date and time, but you need a good ballpark time frame. Why is this important? Well, it sets a fire off underneath you.

Look at this example...

I want to own a bakery one day vs I want to own a donut and breakfast bakery by the time I am 30 years old in xyz town.

Do you see how one leads to a sense of urgency, even if it is years away? We need that. Life is too busy and tends to cause goal amnesia. Be proud of your goal. Look at it and read it. Go for it.

Number two... find someone who has already accomplished what you did, and learn from them. When I was a young kid, I used to really be into professional wrestling. I know it's kinda funny... but come on Hulk Hogan and Macho Man were cool :) But anyways, a favorite wrestler of mine was Ric Flair. He wasn't the greatest athlete ever, but he had a confident quote that always enjoyed...

"To be man, you have to beat the man"

I like that. In this case, just look at the "man" as your accomplished goal hero. Strive to do what they did, and learn from them. Notice I did not say copy them. Learn from them. Life and goals are individualized, and everyone responds to things differently. You need to learn the ropes, maybe fall down a few times, and then apply them to yourself. Maybe Mr. Smith sold horse racing pink sheets for a nickel, and made PB&J sandwiches everyday for lunch to save and open his bakery. While that worked for him, it might not work for you. Find what does :)

Number three... and most important... be consistent. This is what I find ties into goal achievement the most. No matter what you decide to do, if it is working, I'd stick with it. Do you enjoy kickboxing and it's causing you to loose weight? Cool, stay the course. Does your back feel better after stretching and your arthritis is manageable? Awesome, keep going. Coconut worked well in that peach cobbler? Sweet, now you know, keep it up.

Part of the problem is that I think people give up when things don't happen fast. Keep going, and know that goals take time. Maybe you wanted to be richer or thinner yesterday. That's perfectly fine, but know that a pound a week, or a dollar a day adds up over the long run. Be consistent, and you'll be successful.

Well, that's all I had on my mind today. If it sounded a bit preachy or high horse-y, well I apologize, and that was not my intention. I'm just a 26 year old guy with some goals and plans on his mind. See guys do think sometimes :) (I'll admit my foot goes in my mouth though).

What are your goals, and what are you doing to get them?

Enjoy the rest of the weekend, and remember to work your mental body too everyone!

Oh, and would you imagine I did almost 20 of these? Wow. I guess I'm doing ok for myself :)

Cinnamon Buns of Stone-yfield


Posted by Adam | Posted in , , | Posted on Wednesday, June 03, 2009

I don't think I'm alone here when I say food bloggers take chances. There's lines in the sand, bridges to cross, points of no-return to wave goodbye to... and we suck it up and do it. We aren't afraid to take the plunge, or to get out of the lazy river line and walk up to the Mighty Python of Death water ride (don't search for that one, I made it up).

This happened to me on a much smaller scale with my recent baking adventure. I've never even contemplated making these before, but I figured it out as I was looking for something breakfast-y to bring in. So what's an uncommon breakfast sweet concoction? We've all done muffins, scones, loaf cakes... heck even crepes and pierogi sometimes. So what gives?

Cinnamon buns. Yes, I am a self described cinnamon head, (along with other -head things) as described in recipes such as here, and here. So, why not take it up a notch to a recipe that epitomizes the taste of this crazy little piece of bark?

Let me just tell you that you might want to plug your nostrils while these babies are baking. They produce the most rediculously awesome scent in the universe. I think it's the equivalent of a baking perfume, and if bottled, could lure the country out of it's recession. Seriously. Eat something before making these, or you will be in a wide ride, hunger wise.

I also want to thank the wonderful people at Stonyfield farms. They thought my blog was kind of cool and sent me some cupons for greek yogurt, which I've honestly never had before. Sure, I've heard great things around the grapevine, but I never took the Greek plunge. Yet another first for me :) I decided to use the yogurt for the dough in this recipe, which was a nice non-fat addition. Plus, look at the low sugar, high protein content of these things! 15g to 12g sugar! Awesome. Totally gets the FFF stamp of approval :)

Adam's Lazy Cinnamon Buns
Dr. Adam


-5.3 oz. Greek Yogurt (I used the Honey one)
-1/3 cup milk

-1/3 cup sugar

-1 tsp vanilla extract

-1/4 cup unsalted butter, melted

- 2 cups AP flour

-1 Tbs baking powder
-1/4 tsp baking soda

-1/4 tsp salt

Cinnamon Filling:
-2/3 cup brown sugar

-1 1/2 tsp cinnamon

-1/2 tsp all spice

-1/4 tsp cloves

-1 cup chopped up pecans (optional, but real, real good)

-Some melted butter for brushing

-Your standard powdered sugar, vanilla, and milk mix. Maybe 1/2 cup and 2 Tbs or so.

Preheat your oven to 400*. Grab a springform pan and grease up with a little butter.

In a medium bowl, mix the wet ingredients for the dough... Yogurt, milk, melted butter, and vanilla. Mix with spoon until smooth and combined. Add the flour, baking powder, baking soda, salt and mix until a dough forms. It WILL be sticky and soft, but that's ok.

Using floured hands, knead the dough in the bowl for a minute, adding flour as neccessary, until it becomes smooth. If the dough is being difficult to hold and play with, add more flour. Once it holds it's shape, you're ready to go.
On a lightly floured surface, roll out the dough so it forms a rectangle, and is about 1/4 of an inch thick. You don't want it too thin, or else it will be difficult to roll and will tear. I don't know the exact measurements, but it's probably somewhere from 12x12 to 12x18. Brush the dough with some melted butter, and make the filling.

The filling is the brown sugar, spices, and pecans mixed together in a small bowl. It should smell fragant and delicious :)
Sprinkle the filling over the dough evenly, leaving a small uncovered edge around the dough. Genlty pat the sugar mix into the dough carefully. Starting at the long end, roll the dough up carefully, until you get almost to the end, about an inch to go. Fold up the remaining end, and pinch the seam closed. Using a knife, cut the roll all the way through every 2-3 inches, so you have small cinnamon rolls, and place each one, swirled side up, into the prepared pan. Try to get them close together and force them to fit if neccessary. If you have gaps, don't worry, they will fill up the pan as they bake.

Bake until golden brown, and firm when you press on them, about 20-25 minutes. Set the pan on a wire rack to cool for 5 minutes. Take off the outside of the springform and drizzle with glaze and serve. You can also warm them up the next day in the microwave if you'd like. Either way, they are good :)

So, in case you aren't convinced yet... make these. Stop what you are doing, and make these. The kids can wait at the bus stop. The shirts can stay at the cleaners. The dog isn't really that hungry :)

Thanks for everyone on their feedback for the last FFF post. It feels good to talk about exercise again, and if you have any friends who are interested in getting ready for a summer body, point them in my FFF direction. Take some time and re-read some. You have lots of the info you need already :) Enjoy your week, I'm off to the gym to gain some serious muscle