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Investment Banking Fitness. If you're new here, please click here to get my FREE 5. Thanks for visiting! It’s midway through your first year as a banker. You just got back from the holiday party, and after taking a day off to recover from your hangover, you’re ready to rock and roll. You pull out your favorite pair of slacks from the closet, fumbling to put them on. Bill Clinton, former leader of the free world, earned over $1. USD since he left office and that didn’t save him from quadruple bypass surgery. How to Vanquish the Demons and Lose Fat. You need to combine diet and exercise and modify habits like drinking and how long you sit in your chair. That seems simple, and if you’re not an investment banker, it is – but as a banker, you have a lot of problems that the average dieter never faces. Most fitness advice online assumes that you can work out whenever you want for as long as you want, and that you have infinite time to cook food for yourself. Rather than repeating those unrealistic suggestions, we’re going to focus on specifically what you must do to stay in shape as a banker. The most common problem is fat gain, so that will be the main goal – but the advice here goes beyond that and will address issues like lower back pain, high blood pressure, diabetes, and your overall energy level. Assumptions and Sources & Uses. I’m assuming that you: Have very little free time (< 4 hours per week) and no flexibility in your schedule. Cannot cook because of this lack of free time. Are often in social situations where you’re pressured to eat junk food and drink alcohol. Care more about losing fat or not gaining fat in the first place than you do about gaining muscle or building endurance (there’s nothing wrong with those, but they’re much harder to pull off as a banker). Have an inkling of common sense. If you think that donuts are better for you than vegetables, please press Alt + F4 right now. We’re not going to get into a debate over different diet plans, like Atkins vs. Slow- Carb – the specific details matter far less than following the high- level ideas, which are similar in different plans. I’m also not going to turn this into science class and get into a technical explanation of everything, because that’s off- topic and you can read all about the science elsewhere. The focus here will be how to avoid getting fat as a banker – through diet, reduction of social pressure, exercise, Starbucks (the lifeblood of any banker), the right kind of bottles, and some secret ingredients. Diet. As a banker, the usual habit is to skip breakfast altogether, get takeout for lunch, and then eat a huge dinner with 2 desserts from Seamless. Web. When you first start, this seems great: you’ve gone from being a starving student to eating steak and tiramisu every day. The only problem is that you’re also getting fatter every day. Modify this routine by: Eating smaller meals at least 4 times per day – and more if possible. It helps your metabolism. Avoiding Seamless. Web and similar takeout and going for healthier options. Always eating immediately after you wake up. What do you eat, and how can you possibly have time for 4 meals per day? First, each meal should have protein, fat, carbohydrates (optional – keep reading), and vegetables, with about half as much fat as the others (since it has twice the calories). Examples that you can easily get at restaurants or from stores like Trader Joe’s or Whole Foods, with minimal prep time: Sashimi with salad. Chicken salad with olive oil and vinegar. Tofu, beans, and vegetables (the vegetarian option)Egg whites with avocado, cheese, whole wheat bread, and spinach. Low- fat cottage cheese with nuts and fruit. Sardines and whole wheat crackers. The last 2 are missing vegetables, so you can just add in a mixed salad there. In keeping with the “no science class” rule above, I’m not going to spell out the mix of protein/fat/carbohydrates in each of these but feel free to look up the facts yourself if you’re curious. Use your $2. 0- 3. To take care of breakfast and your snack in between lunch and dinner, you can order extra the night before and save it for the next day, you can run to a store close to your building during a break, or you can use one of my ninja tricks below. If you do it properly, eating 4x per day takes no more time than eating just 2x because you’re at your desk anyway, and you’re eating food you already have. Wait, Aren’t Carbs Bad? But as a banker, it’s probably not viable to completely cut out carbs because you need the energy for all those all- nighters. So if you can do so, reduce carbs, especially when it’s late at night. But rather than obsessing over that, make sure you avoid anything with sugar – that’s the absolute worst thing you can eat if you want to stay slim. You’ll be pressured into ordering dessert all the time, going to Starbucks constantly, and harvesting as much junk food as possible from your office’s kitchen, so avoiding sugar is easier said than done. The easiest solution is to use artificial sweeteners, such as stevia, if you need your fix of sweets. These are not great to have in huge quantities either, but in small doses they are much better than real sugar. Social Pressure. As a banker, your co- workers will pressure you into ordering more food than you can possibly eat just to use up your entire dinner allowance. There are 2 ways to deal with this: avoidance and limited acceptance. Avoidance. You could tell them you’re slammed and have no time to take a break and eat – but you don’t want to do that all the time or you’ll end up with no friends. Maybe try this one 2- 3x per week, but don’t rely on it every day or you’ll be excluded from group outings. Limited Acceptance. For the times when you do have to go eat together, just follow the guidelines above: make sure your meal has a mix of protein, fat, carbs (optional), and vegetables. So if you go out and they say you have to order a steak or they’ll laugh at you, go ahead and do it – just make sure it’s not massive (because you’re eating 3 other times throughout the day) and that it has vegetables on the side. When it comes time for dessert and drinks, say you need to finish a few more things at work so you can’t drink much, and that you’re too full for dessert because you ate a few hours ago. Exercise. Just like the controversy over carbs and whether or not they’ll turn you into the Pillsbury Dough Boy, another debate rages between cardio (running, swimming, etc.) and strength- training exercises. We’re going to ignore that completely for one simple reason: you do not have time for extended cardio workouts as an investment banker. You might be called back to the office at any time, on any day of the week, for any reason, so you need to think in 1. So the only option is strength training, for 3 reasons: As mentioned above, you need to get intense exercise in a very short amount of time. Unlike the equivalent amount of cardio, even a short and intense weight lifting workout will help you burn more calories for over a day if you do it properly. Doing resistance training will help your body absorb more calories and carbs immediately afterward, so you can loosen your dietary restrictions a bit. If you have extra time, sure, go for a run, a bike ride, or go swimming whenever you can. But if you’re a banker with an unpredictable schedule and almost no free time, you need to do quick but high- intensity strength- training workouts each week for the highest ROI. What to Do At the Gym. Ideally, you will go to the gym 3 times per week for very quick workouts: I suggest Friday night, early in the day Sunday, and then once more whenever you have time during the week. You are more likely to have free time on Friday night because senior bankers leave earlier – and you’re less likely to be called into the office early on Sunday. A simple plan would be chest and triceps on one day, back and biceps on the next day, and then lower body on your final workout day. Before the powerlifters reading pick apart this plan, remember that I’m assuming no knowledge or previous experience and extremely limited time – so please resist the temptation to argue for something more complicated. If you’re pressed for time, you can condense this to 2 workouts instead and do upper body all on one day and lower body all on the other day – but if you do that, you should leave at least a few rest days in between workouts. Finding Time to Go to the Gym. This can be tricky, and it depends on how your group operates: you’re best off asking if it’s OK to leave for 3. Don’t ask for permission when you first start working – you should use the first month or two to prove yourself as reliable, and then “make the ask” once the senior bankers know you’re good. If your group is not open enough to discuss non- work issues, then you’ll have to follow my suggestion above and go on Friday and Sunday, and then whenever else you have time in between. That might be 2 AM on a Tuesday – not an ideal time to work out, but far better than doing nothing at all. Oh, and if you’re a female banker you still need to do everything above and focus on strength training: you’re not going to turn into the Incredible Hulk, since male and female bodies react much differently to working out. In fact, arguably females need strength- training. That means you have only 2 options at Starbucks: americano or espresso. But you could turn this restriction into your advantage by ordering triple espressos all the time to make yourself look hardcore and then say that you need the caffeine for yet another all- nighter. Critics will say that this results in too much caffeine, but that’s far better than having too much sugar: as a banker you must pick the lesser of two evils. Outside of coffee, you should only drink water (ideally liters per day), tea, and yerba mate (the loose- leaf variety, anything else is too weak). Five Guys Burgers and Fries Nutrition Facts & Calorie Information: Carbs, Calories, etc. Five Guys Burgers and Fries offers traditional Americana cuisine out of more than 1,0. United States. Customers may order signature hamburgers grilled hot and served fresh as well as sides of French fries to make complete meals. Other menu options include hot dogs with various toppings and accoutrements in addition to veggie options including burgers made especially for individuals with diets restricting or omitting the consumption of meats. The average Five Guys patron orders a hamburger and a side of fries. Each meal contains roughly 8. Smaller portion sizes remain available, as well. The smaller portions feature 2. Burgers served with cheese and bacon boast significantly higher levels of fat, calories, sodium, and cholesterol than stripped- down versions of the sandwiches. For example: a single hamburger generally contains around 7. Guests may choose from a list of more than a dozen sauces and toppings to add to orders, including grilled mushrooms and onions, lettuce, tomatoes, and pickles. Each topping added increases the nutritional value of any meal correspondingly. Customers looking for lighter options should refrain from altering orders too significantly. Veggie, hot dog, and grilled- cheese options available at Five Guys historically boast fewer calories than hamburger selections due to inherently smaller portions. A single hot dog consists of around 3. Veggie sandwiches and grilled cheeses contain roughly the same amount of calories per serving, with each comprised of approximately 4. Guests may also order BLT sandwiches featuring 5. Customers with vegan diets should note the buns used in every meal selection, including the veggie sandwich and veggie burger, contain eggs and milk. Vegetarians may order from the veggie menus without any serious conflicts with dietary needs as well as gluten- intolerant individuals, who may alter meals to exclude bread buns. However, gluten- intolerant customers should avoid adding mayonnaise to menu items, as the condiment contains traceable amounts of wheat. Are you looking for a Five Guys calorie counter online? Answer: 8. 40. How many calories are in Five Guys Regular Fries? Answer: 9. 53. How many carbs are in a Hot Dog? Answer: 4. 0 g. How much fat is in a Grilled Cheese Sandwich? Original Steak Sauce. Cattlemen’s BBQ Sauce. French’s Yellow Mustard. Frank’s Original Hot Sauce. Mt. Olive Special Sweet Green Relish. Mt. Olive Fresh Kosher Dill Pickles. Little Fry. 22. 75. Regular Fries. 41. Large Fries. 56. 71. Taco Bell Nutrition Facts & Calorie Information A Nutrition Guide to the Taco Bell Menu for Healthy Eating.
Actually saying that . As every etymology dictionary explains, hereDASH diet - Wikipedia. The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary pattern promoted by the U. S.- based National Heart, Lung, and Blood Institute (part of the National Institutes of Health . The DASH diet is rich in fruits, vegetables, whole grains, and low- fat dairy foods; includes meat, fish, poultry, nuts, and beans; and is limited in sugar- sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is designed to be a well- balanced approach to eating for the general public. DASH is recommended by the United States Department of Agriculture (USDA) as one of its ideal eating plans for all Americans. Recipe for Magnesium/Bicarbonate Water Natural mineral waters with high concentrations of magnesium and bicarbonate ions have long been prized for their health. Michigan State University Extension 124 With the traditional Western diet, the average American consumes about double the protein her or his body needs. Additionally, the main sources. None of the plans were vegetarian, but the DASH plan incorporated more fruits and vegetables, low fat or nonfat dairy, beans, and nuts than the others studied. The DASH diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure (formerly called . Those with hypertension dropped by 1. Hg, respectively. These changes in blood pressure occurred with no changes in body weight. The DASH dietary pattern is adjusted based on daily caloric intake ranging from 1,6. Omni. Heart demonstrated that partial replacement of carbohydrate with either protein (about half from plant sources) or with unsaturated fat (mostly monounsaturated fat) can further reduce blood pressure, low- density lipoprotein cholesterol, and coronary heart disease risk. News & World Report's annual . The higher the BP, the greater is the chance of heart attack, heart failure, stroke, and kidney disease. National Institutes of Health (NIH) to propose funding to further research the role of dietary patterns on blood pressure. In 1. 99. 2 the NHLBI worked with five of the most well- respected medical research centers in different cities across the U. S. The DASH study used a rigorous design called a randomized controlled trial (RCT), and it involved teams of physicians, nurses, nutritionists, statisticians, and research coordinators working in a cooperative venture in which participants were selected and studied in each of these five research facilities. The chosen facilities and locales for this multi- center study were: (1) Johns Hopkins University in Baltimore, Maryland, (2) Duke University Medical Center in Durham, North Carolina, (3) Kaiser Permanente Center for Health Research in Portland, Oregon, (4) Brigham and Women's Hospital in Boston, Massachusetts, and (5) Pennington Biomedical Research Center in Baton Rouge, Louisiana. The standardized multi- center protocol is an approach used in many large- scale multi- center studies funded by the NHLBI. A unique feature of the DASH diet was that the foods and menu were chosen based on conventionally consumed food items so it could be more easily adopted by the general public if results were positive. The nutritional conceptualization of the DASH meal plans was based in part on this research. The control diet was low in potassium, calcium, magnesium and fiber and featured a fat and protein profile so that the pattern was consistent with a . Magnesium and Potassium levels were close to the 7.
U. S. The second experimental diet was high in fruits- and- vegetables and in low- fat dairy products, as well as lower in overall fat and saturated fat, with higher fiber and higher protein compared with the control diet. One of the unique features of the DASH study was that dietary patterns rather than single nutrients were being tested. The sample population consisted of healthy men and women with an average age of 4. Hg and diastolic blood pressures within 8. Hg. African- American and other minority groups were planned to comprise 6. In the screening phase, participants were screened for eligibility based on the combined results of blood pressure readings. In the 3 week run- in phase, each subject was given the control diet for 3 weeks, had their blood pressure measurements taken on each of five separate days, gave one 2. At this point, subjects who were compliant with the feeding program during the screening phase were each randomly assigned to one of the three diets outlined above, to begin at the start of the 4th week. The intervention phase followed next; this was an 8- week period in which the subjects were provided the diet to which they had been randomly assigned. Blood pressures and urine samples were collected again during this time together with symptom & physical activity recall questionnaires. The first group of study subjects began the run- in phase of the trial in September 1. January 1. 99. 6. Participants were also given two packets of salt, each containing 2. Alcohol was limited to no more than two beverages per day, and caffeine intake was limited to no more than three caffeinated beverages. The minority portion of the study sample and the hypertensive portion both showed the largest reductions in blood pressure from the combination diet against the control diet. The hypertensive subjects experienced a drop of 1. Hg in their systolic and 5. Hg in their diastolic phases. The data indicated that reductions in blood pressure occurred within two weeks of subjects. At the end of the intervention phase, 1. Apart from only one subject (on the control diet) who was suffering from cholecystitis, other gastrointestinal symptoms had a low rate of incidence. DASH- Sodium study. The DASH- Sodium trial was conducted from September 1. November 1. 99. 9. Like the previous study, it was based on a large sample (4. The DASH diet was the same as in the previous DASH study. After being assigned to one of these two diets, the participants were given diets that differed by 3 distinct levels of sodium content, corresponding to 3,0. The 3. 0- day intervention phase followed, in which subjects ate their assigned diets at each of the aforementioned sodium levels (high, intermediate and low) in random order, in a crossover design. The secondary outcome was diastolic blood pressure. The DASH- Sodium study found that reductions in sodium intake produced significantly lower systolic and diastolic blood pressures in both the control and DASH diets. Study results indicate that the quantity of dietary sodium in the control diet was twice as powerful in its effect on blood pressure as it was in the DASH diet. Importantly, the control diet sodium reductions from intermediate to low correlated with greater changes in systolic blood pressure than those same changes from high to intermediate (change equal to roughly 4. These results led researchers to postulate that the adoption of a national lower daily allowance for sodium than the currently held 2,4. Dietary Guidelines for Americans recommend eating a diet of 2. DASH- Sodium study. The DASH diet and the control diet at the lower salt levels were both successful in lowering blood pressure, but the largest reductions in blood pressure were obtained by eating a combination of these two (i. DASH diet). The effect of this combination at a sodium level of 1,5. Hg (systolic/diastolic). The hypertensive subjects experienced an average reduction of 1. Hg. Department of Agriculture and U. S. Department of Health and Human Services (2. Government Printing Office. Retrieved December 1. Department of Health and Human Services. Retrieved 2. 2 Oct 2. News Best Diet Rankings. News & World Report Wellness. News & World Report LP. Retrieved 1. 4 May 2. Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. Department of Health and Human Services. Annals of Epidemiology. The New England Journal of Medicine. Massachusetts Medical Society. The DASH Diet for Hypertension. New York: Simon & Schuster. ISBN 9. 78- 0- 7. Southern California Urology Institute. Retrieved 2. 1 April 2. Cleveland Clinic Journal of Medicine. Lyndhurst, Ohio: The Cleveland Clinic Foundation. National Heart, Lung, and Blood Institute. M.; Miller, Edgar R.; Copeland, Trisha; Charleston, Jeanne; Harshfield, Benjamin J.; Laranjo, Nancy; Mc. Carron, Phyllis (2. The DASH Diet Solution and 6. Day Weight Loss and Fitness Journal. Los Angeles, California: Learning Visions. ISBN 9. 78- 1- 9. Liebman, Bonnie (October 1. Nowlan, Sandra (2. Delicious DASH Flavours: The proven, drug- free, doctor- recommended approach to reducing high blood pressure. ISBN 9. 78- 0- 8. Sacks, Frank M; Svetkey, Laura; Vollmer, William; Appel, Lawrence; Bray, George; Harsha, David; Obarzanek, Eva; Conlin, Paul; et al. New England Journal of Medicine. Massachusetts Medical Society sunshinehs. VIDEO - Which Diet Works: A Nutritional Review. University of Wisconsin School of Medicine and Public Health. Women's Heart Foundation. Gram flour - Wikipedia. Gram flour or besan (Hindi: . It is a staple ingredient in the cuisine of the Indian subcontinent, including in Indian, Bangladeshi, Burmese, Nepali, Pakistani and Sri Lankan cuisines. Gram flour can be made from either raw or roasted gram beans. The roasted variety is more flavorful, while the raw variety has a slightly bitter taste. In the form of a paste with water or yogurt, it is also popular as a facialexfoliant in the Indian Subcontinent. This popular street food is called farinata in Italian cuisine, fain. It is used to make panelle, a fritter in Sicilian cuisine. In Spanish cuisine, gram flour is an ingredient for tortillitas de camarones. Also in Cyprus and Greece, it is used as a garnishing ingredient for the funeral ritual food Koliva, blessed and eaten during Orthodox Memorial services. North Africa. A similar famous dish is prepared in Algeria called Garantita or Karantita (believed to be originated from the Spanish term Calentica that means hot . Archived from the original on 2. Nutrition Data: Nutrition Facts and Calorie Counter. Celiac Sprue Association. Archived from the original on 2. Archived from the original on January 6, 2. Retrieved January 6, 2. Retrieved July 1. Welcome to Counties Fitness. Welcome to Counties Fitness. Franklins FIRST 2. Fitness Club and no Gym contracts. We're Franklin's only Les Mills licensed club. With over 4. 0 energy packed classes each week taught by highly qualified and inspirational instructors you're in great hands. We're also Franklin's first 2. Club, we're never closed! Don't like Gym contracts - neither do we, our no- contract memberships start from just $1. Our opening hours on the left are our staffed hours. Our range of equipment is second to none with equipment from the world’s leading manufacturers selected for performance not price. You'll never queue for cardio equipment, with 1. True Fitness, 4 x Concept. E rowers, 4 x Water Bikes, 2 x Ab. Solo's and 2 x x. 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Great equipment is only half the story, great staff and a friendly atmosphere are the other half. Regardless of your reason for joining you'll never feel uncomfortable. Our staff are friendly and relaxed, when they smile they mean it. Our members range in age from school children to Octogenarians, they come in all sizes and shapes. Our kids room means no headaches finding a babysitter and at $2 a session it's a lot cheaper. For many the biggest struggle is taking that first step into the Club. We promise you won't regret it. Our members are ALL shapes, sizes and ages, we guarantee you will not feel intimidated, be stared at or made to feel uncomfortable. But don't take our word for it, just pluck up the courage to come down and put us to the test. Please take a few minutes to look around the site and if you have any questions please call or email us. Plus Fitness is an award winning, turn key 24 hour gym Franchise. A Plus Fitness Franchise will cost you from as little as $249k including all of your gym equipment. Get the latest health news, diet & fitness information, medical research, health care trends and health issues that affect you and your family on ABCNews.com. FITNESS WATCHES Play up to 500 songs directly from your watch. Plus, track your heart rate with the built-in heart rate monitor. Start an Anytime Fitness franchise business and begin a career in the fitness franchise business. Be your own boss and find out more about the fitness franchise. New York Health & Racquet Club NZ Gold Merchants Ph 0800 10 53 34 -Official supplier of PAMP Gold NZ. Latest News on the Price of Gold and Silver. How to Buy Gold & Silver in five easy Steps. Accounting Software & Online Bookkeeping. Log in online anytime, anywhere on your Mac, PC, tablet or phone and see up- to- date financials. A These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by. Portion control can help with weight loss and stick to a healthy diet. But how much is too much? This photo guide will help you assess serving sizes for proper. The Low-Carb Diabetes Plan That Works Try this safe, easy, and effective diet for both weight loss and diabetes control By Bettina Newman, R.D., and David Joachim. To get even more accurate about ensuring nutritional balance in your diet, eat by the USDA You're Not Eating Enough Calories to Lose Weight. Hey Coach! I feel good about my weight/resistance training, but I am really wondering about the cardio side of my workouts. I do my weight training first thing in the morning (usually 5: 3. I do the HIIT for 1. Spinning for the remainder of the time. The Low- Carb Diabetes Plan That Works. The high- carb, low- fat idea basically oversimplified how food works once it enters your body. It ignored the fact that not all carbs are good, and glossed over that not all fats are bad. Therefore, we loaded up on all the breads, pastas, and low- fat goodies, never realizing that it was making us fatter. Here's how it really works. All carbs are converted to glucose and raise your blood sugar, but they aren't all converted at the same rate. How fast they are absorbed- -and how much- -is what affects your weight. There are two general classes of carbs- -refined and unrefined. Refined carbs (white breads, white flour, pastas) are essentially refined sugars, meaning once you eat them they are quickly turned into glucose in your system. Unrefined carbs are the kinds found in whole grains, beans, fruits, and many vegetables. The fiber in these foods helps to slow down your body's absorption of carbs, therefore slowing the process of turning carbs into glucose. The problem comes in when you eat too many carbs- -especially too many refined carbs. If you eat excessive amounts of quickly absorbed carbs, you create a situation where more glucose becomes available than your body needs. That excess glucose gets turned into fat. The Carbs/Diabetes Connection. What's the problem with eating lots of carbs if you have diabetes? If you eat excessive amounts of quickly absorbed carbs, you upset your body's precise balance of blood sugar. Simply put, eating too many carbohydrate grams may cause a situation where more glucose becomes available to the cells than the body needs. But it also affects your weight because, as stated before, the excess glucose gets turned into fat. And when your blood sugar begins to drop, you feel hungry. If, like many Americans, you eat a lot of refined carbs such as soft drinks and candy bars- -or even pretzels and crackers- -you are feeding a vicious cycle in your body that never really satisfies your hunger because you get only short- term relief. Before you know it, you'll be dropping the pounds and loving your new low- carb lifestyle! Here's how to get started. Determine your current calorie intake. If you have no idea, here's an easy way to find it. First, decide how active you are. Sedentary means that you have a job or lifestyle that involves mostly sitting, standing, or light walking. You exercise once a week or less. Active means that your job or lifestyle requires more activity than light walking (such as full- time housecleaning or construction work), or you get 4. Very active means that you get aerobic exercise for at least 4. Choose the description that best fits your current lifestyle, then find your activity factor on the table below. Multiply your activity factor by your current weight in pounds. The resulting number is the approximate number of calories you currently need to maintain your weight. The math looks like this: activity factor x weight in pounds = current calorie needs. Here's an example for an active woman who weighs 1. Pick a new calorie level. Rather than choosing a goal weight, simply reduce your current calorie intake by 5. For instance, if you currently take in 2,3. Determine your current carb intake. Carbohydrates in the average diet supply 5. Based on your calorie level that you just calculated, check the table below to find out the approximate grams of carbs in your diet. You might be surprised by how many grams of carbs you actually eat now. This table is based upon 5. Americans. If your diet is more heavily weighted in carbs, the figure may be on the low side. Cut back to 1. 25 g. Most people who now consume a high- carb, low- fat diet (the standard American weight loss diet) will likely lose weight by cutting carbohydrates down to 1. Simply eat the daily number of servings of food listed under that plan. For example, if you follow the 1. Wellington Laboratories Inc. Note: If dropping to 1. Use these to keep track of how much you're eating and see the chart below to figure out how many servings of each food group you can have each day. Protein 1 oz cooked lean beef, pork, lamb, skinless poultry, fish, or shellfish; 1 oz hard cheese (preferably reduced- fat); 1 egg. Fat, Unsaturated 1 teaspoon ghee (clarified butter); 1 teaspoon oil (such as olive, canola, walnut, or flaxseed); 1 teaspoon regular mayonnaise; 1 tablespoon low- fat mayonnaise; 1 tablespoon oil- and- vinegar dressing; 5 large olives; 1/8 medium avocado. Fat, Saturated 1 teaspoon butter; 1 slice bacon; 1 oz salt pork; 1 tablespoon heavy cream; 1 tablespoon cream cheese; 2 tablespoons sour cream; 2 tablespoons shredded unsweetened coconut. Nuts 1 oz nuts without shell; 2 tablespoons peanut butter. Vegetables . This will automatically make you cut back on your carbs yet make sure you get enough of the right foods. To choose your calorie level, see the previous page. To find out what is considered a serving, see the top of this page.
Loading .. An 1. 80. Let’s take a look at a. But as the calories go up, I have increased the number of servings from the different food groups over the course of the day. I tried to keep the meal plans similar across all calorie levels. That way, if a couple chooses to diet together but their calorie needs differ, they can still eat their meals together. Do you need a 1. 80. An 1. 80. 0 calorie diet plan might be right for you if you are a large- framed, active female who is seeking weight loss. This meal plan may be appropriate for medium- framed men who are active but seek weight loss, or large- framed men who are only lightly active and seek weight loss. It should go without saying that regular exercise is important for your health and can also help you reach your goals. A drop of no more than 2 pounds (1 kg) per week is considered a safe rate of weight loss. If you are losing more quickly than that, move up to the next highest calorie level. If you are losing more slowly than that, you can drop down to the 1. As with any diet plan, regular. Here is the basic breakdown for the 1. Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)Snack: 1 Protein Snack. Lunch: 2 Protein + 2 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Taste Enhancer + 1 Fruit. Snack: 1 Protein Snack + 1 Fruit or Vegetable. Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste Enhancer. Snack: 1 Fruit. Daily Totals: 5 Protein. For example, if you tend to eat a late breakfast and an early lunch, you might want to move your morning snack to another time during the day. That way, you can find other options if there. By using this meal plan as a guide, and swapping out items that fit within the general plan but meet your individual tastes, you are far more likely to stay on track. You may even find that you want to stay on this sample 1. If you are using Herbalife Formula 1 shakes or Herbalife Express bars as meal replacements, then make sure you are also consuming the suggested snacks and one or two balanced meals each day to ensure you meet your calorie allowance. Day Menus for a 1. Calorie Diet. DAY 1. Breakfast. 1 cup (2. Sprinkled with cinnamon. Foods That May Hurt Male Fertility. New research suggests a poor diet can wreak havoc on more than a man. Keep your laptop far from, well, your lap. But there may be an even easier way to shield your sperm . And guys want advice to improve upon matters. Ryan Terlecki, director of the Men. Related: 6 Ways to Boost Your Odds of IVF Success. How that does that play out in the bedroom? Paul Turek, president of the Society for Male Reproduction and Urology. Although the research is still new, one thing is clear: The foods that may pose a threat to male fertility are many of the same dietary culprits behind things such as Type 2 Diabetes and heart disease. In a 2. 01. 4 Harvard study, men who consumed the most processed meat . In another 2. 01. Epidemiology, the same researchers found that eating processed meat was associated with lower sperm count. Interestingly, saturated fat intake . Look to the sea: The same Harvard scientists found that men who eat lots of fish have, on average, a 5. This link was strongest for dark meat fish, like salmon or tuna, although white meat fish, such as cod and halibut, had a positive effect, too. The extra dose of vitamin D in dark- meat fish may also be a factor. Full- fat dairy Whole milk may leave you with a fraction of the healthy sperm you should have. Young guys who eat at least two servings of full- fat dairy . Just switch your focus to the low- fat kind: Men who consume a couple servings of low- fat dairy . One explanation: Low- fat milk may boost levels of insulin growth factor- 1, a hormone thought to aid the cells that help produce sperm, the scientists say. We see those cells affected a lot, in terms of compounds that come from the diet. This slowly leads to destruction. A 2. 01. 4 Environmental Working Group study showed that these 1. Alcohol. You booze, you lose . Drinking alcohol may have a negative impact on sperm concentration and motility, according to a 2. Brazilian study of men seeking fertility treatments. Downing copious amounts of alcohol may lead to total- body oxidative stress, which is a key cause of male infertility, the researchers say. But one drink probably isn. However, as a new Danish study found, modest but habitual alcohol intake . In a Turkish study, male rats given pomegranate juice on a daily basis experienced a boost in sperm count and motility. The purple juice is a rich source of antioxidants, like vitamin C, and although this was an animal study, past research has linked a high intake of antioxidants in men to better semen quality. Eat this instead: If you need a shot of sugar, make it the kind found in fruit . In the Brazilian study, fruit was positively related to sperm quality, although, keep in mind, you should go organic whenever possible (or give your fruit a good scrubbing before eating it). A very low calorie diet (VLCD) is a clinically supervised diet plan that involves eating about 800 calories a day or fewer. Fertility may improve after. The importance of diet. KTM Suspension Lowering Kit. Lower the back and front of your KTM exc or xc- w suspension by 3. Also fits Husqvarna and Husabergs. This kit Lowers the bike without changing any of your suspension settings or springs, makes no permanent modifications to the bike, easy installation and removal, easy to return bike to standard height for sale/upgrade. Motorcycle USA is your source for dirtbike information with reviews of the newest dirt bikes and the latest dirt bike news from around the world. 110480 de 51484 Paulo 49074 São 46318 do 40723 Brasil 38043 da 37922 Da 35214 US$ 33367 Folha 2900 Local 19724 Reportagem 1790 José 15364. G2 throttle had made a big difference in the low speed handling of my FJR. The G2 arrived here in Australia in a reasonable time and in good nick. With the extremely high seat heights of KTM bikes especially late models, there are times when an average height rider could do with the bike being a little lower. Instant confidence, balanced setup, no detrimental handling effect. A Short Overview Of The Kit. There are more videos at the bottom of this page showing installation etc. It would feel very harsh. Buy and sell almost anything on Gumtree classifieds. The MotoSport.com Sunstar Chain & Steel Sprocket Combo includes ONE Steel Countershaft (Front) Sprocket, ONE Steel Rear Sprocket, and your choice of ONE Premium Drive. The Africa Twin is one of the most beloved Hondas to never have been imported to the United States. In 1986, the NXR750 Africa Twin factory racer made its debut at. Two: Under brakes the shock will extend too far, tightening up the steering and weighting the front forks, this could knife the front if cornering and will make the fork feel very harsh due to the weight transferring through the fork. The answer to all this is install internal spacers in the shock to limit the travel the shock extends. Then set sag as normal. Install shorter springs in the fork and install spacers to limit extension. Doing this will work very well and is the way that suspension companies would lower the bike. The downside to this is threefold. It can be very expensive especially if you opt for a re valve at the same time, which you may not need. If you sell the bike you will probably need to put it back to std height which will need a suspension shop again. You have to commit to the mod, you cant just try the lowering and see if it works for you. The answer is: The Terra- x lowering kit. Lowering a bike using this kit works very well, it is safe, it will not damage your bike in any way and can be returned to totally standard at any time. There are a few options how you set this up which we will explain as we go along. The basics of this kit are: Rear. Installation of an external shock seal head spacer, this works the same way as internal spacers but does not require shock disassembly, this is a two part aluminium spacer, it locks into the original seal head circlip groove pushes the seal head into the shock and then locks the circlip in to the shock body. There are no spaces between the two halves of the spacer and it absolutely cannot come back out until you want to remove it. There is no need to release nitrogen pressure in the shock ( see Note below ) we supply the tool setup with the kit to allow easy install and removal of the spacer. Re- use your original spring and set to the same preload as it was set to when removed. Front. Installation of a steering stem extender and spacer collar under top triple clamp, this moves the top triple clamp up 2. This can be a permanent or temporary way to lower the front please read the front options listed below. This will move the handlebars up 2. Q: Will moving the forks up so high cause the front wheel to hit the guard on bottoming ? Not necessarily, we have found that most of the time the wheel will not bottom on the guard, even raised up the 3. If spacers are required they are supplied in the kit, they need to be installed to the hydraulic stop on the damper rod. Installation is easy, no fork oil needs to be drained. These spacers are 2. The benefits of doing the front this way are: No change of springs and no internal fork mods that require draining oil etc. There are a couple of options and some information I would like to list here. Most suspension tuners we have talked to think that this will have no effect on how the shock performs and we agree with them after testing this extensively, however others may be of the opinion that this will make the shock harsh, there is always differing opinions on any subject. Its important to know the purpose of the nitrogen so you can decide for yourself if you want to explore any of the options at the end of this section: The nitrogen keeps pressure on the oil to prevent cavitation in the oil, the piston in the nitrogen reservoir only moves to accommodate the oil displaced in the shock by the shock shaft when it compresses into the shock body. The spacer ring installation will displace some oil into the nitrogen side, compressing the nitrogen slightly, although if you take the following numbers into account it is not a huge effect. Nitrogen pressure std according to ktm is 1. Race tech pressurize to 1. Other suspension tuners we have talked to pressurize to 2. I have a video showing compressing the shock shaft with no spring on the shock once with the spacer ring installed and one with it not, there is no discernible difference in the amount of force required to compress. I run my own bike with this kit installed and have been for three or four months, the suspension works as good as before the kit was installed. I have revalved my forks but I run the shock standard, with a 8. Q: If I want to check the nitrogen pressure after installation etc. It is also possible to install the spacer then release the nitrogen and recharge, but we don’t see any benefit in doing this, however it is a cheap option should you feel you need it. It is also possible to remove the oil the spacer displaced without bleeding the shock, however we have been told by a reputable suspension tuner that he see’s shocks that are on new bikes overfilled with oil and the piston is further down than is specified. We take from that that its not that critical as long as there is space for the movement needed for the shock shaft, also if you do this, then remove the spacer later, its possible there may not then be enough oil in shock. Summary. The benefits of a lowered bike far outweigh the slight loss of suspension travel, I never have issues riding my lowered bike I don’t get hung up in ruts, case out on logs or bottom on jumps (and I am not a lightweight rider) in fact I have never had a situation where I have said oh yeah that’s because the bikes lowered. Try it for yourself and if you don’t like it just put it back to normal, but we don’t think you will be doing that, at least not until you sell your bike. A few other things to consider if you have looked at other lowering options. Installing this kit requires no swingarm and/or shock grinding or machining,The rear wheel will not bottom on the guard,There is no guesswork you will get a guaranteed 2. Easy to remove kit and return bike to standard. Please Order a kit to fit your bike from the options below. Full kits front and rear lowering. Ktm Exc and Xc- w models 2. Two stroke and four stroke. Also fits Husaberg 2. Pds and closed chamber forks. All full size models 2. Spacer and tool to fit only. Ktm Exc, Xc- w, Xc, Sx and six day. Husaberg All models 2. Husqvarna Te,Tc. Fe,Fc 2. Aud. THESE KITS ARE IN STOCK2. MODELSWe are in the process of making and testing parts for these new models, there are differences in the new shock that we need to make sure wont cause any problems with our parts. OEM Suzuki seal retainer for the DR650. Simple insurance against your countershaft seal popping out of its bore. This is not a common problem but for those folks who.If you would like to be informed via email when we have these available, just send us an email using the form below and we will add you to the list. Postage (Australian Dollar) Australia Nz – $2. International – $6. Please Note: Postage cost is beyond our control, postage time as listed by Australia post is 5 – 1. Import Duty: Some countries charge import duty. UK and Europe and others, we have no control over this and it is not included in the price of our products. We have sent some product as a gift to friends and they have still been charged duty in the UK, so please don’t ask for this because it really doesn’t work and is against postal regulations. Important !! There are videos showing how to do this at the bottom of this page. Please do not order a kit for your 4. CS bike or Closed chamber fork bike unless you are mechanically capable of the parts installation. The videos below show installation of the front and rear lowering solutions,Installing The Top Triple Clamp Spacer. Installing The Shock Spacer. Removing The Shock Spacer. Includes shock spring removal. Shock Compression Test. A Note On Nitrogen Pressure. Fork Hydraulic Lock Extenders Install. Fork Internal Shortening With Shorter Springs. WP 4cs fork videos (new)We recently made the parts available to fit the 4cs forks used on Ktm six day bikes, Husqvarnas and Husabergs. These parts require complete disassembly of the fork. Although these forks seem complicated they are actually very easy to take apart and work on which you will see in the videos. How to disassemble the fork and fit the the new parts. This is a WP video showing bleeding the fork – standard procedure. This is a WP video showing bleeding the fork – advanced procedure. As always we like feedback on products so please feel free to express interest or ask any questions using the form below. 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What makes Full Sail University different, however, is that they are a for- profit institution. Controversy Surrounding For- Profit Schools. For- profit schools have a laundry list of complaints and criticisms lodged against them on a regular basis. The biggest problem by far with for- profit schools is their accreditation. For- profit schools like Full Sail University have federal accreditation through the Accrediting Commission of Career Schools and Colleges (ACCSC), which is a third party, independent commission recognized by the US Department of Education to accredit schools. However, this accreditation is incredibly specific, and unlike regional accreditation given to public universities and colleges, it is not necessarily recognized or accepted by other schools or employers. This means that whatever credits you accumulate at Full Sail University will not transfer to or be accepted by other universities if you need to transfer. 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Following the recording of "I Got You Babe", they traveled to England in July 1965 at the. Note: If you’re in the process of researching online schools check out our helpful guide, “How to Choose the Right Online College.”. Dawa, the ideology behind it, is a broader threat. EU Articles, Holocaust Hype Articles, America Falls - Germany Rises. By Brother Nathanael Kapner Copyright. Primary Prevention of Coronary Heart Disease in Women through Diet and Lifestyle. Stampfer, M.D., Frank B. Sofosbuvir (Sovaldi) - Gilead U.S. Patient Assistance Program; Abbvie - Vikiera Pak Patient Support Program; Merck Zepatier Patient Assistance Program. Explore and review amazing websites! Your 2014 Iowahawk Earth Week Cruise-In Grand Champion Carbonator; The 2014 Iowahawk Earth Week Cruise-In; May the Cinco be With You; The 2013 Iowahawk Earth Week. Germany’s Forbidden Words . He is the author of numerous, copyright- free controversial articles, the latest of which is: “Game Over: Top German State Attorney Backs Mike James, Jews Silent” Here). Articles May Be Reproduced Only With Authorship of Br Nathanael Kapner& Link To Real Jew News. Please Help Support This Site! Or Send Your Contribution To: Brother Nathanael Kapner; PO Box 5. Priest River ID 8. E- mail: bronathanael@yahoo. GERMANY HAS REPLACED CHRISTIANITY with a pernicious cult: “Holocaust religion.” In 1. Bundesrepublik Deutschland” (BRD) - the post re- unification Federal Republic of Germany - treasonously mandated imposed Zionist legislation making it a criminal offense to deny or even play down the so- called “Jewish Holocaust.”Anyone in Germany who publicly denies the propagandistic narrative upon which the terrorist state of Israel was established or questions any one of the many anomalies extant in the doctrine of official “history,” faces a maximum penalty of five years in jail. Indeed, two German scholars, Ernst Zundel and Germar Rudolf were illegally abducted from the United States and imprisoned for presenting scientific evidence that a phenomenal hoax called the “Jewish Holocaust” had taken place. Zundel’s lawyer, Sylvia Stolz, was herself imprisoned for three years in January of 2. British historian David Irving was snatched by police on a private trip to Austria and imprisoned for once having presented verifiable proof that the gas chambers in Auschwitz were constructed as propagandistic museum pieces in late 1. Yet hardly anyone mentions the “German Holocaust” which entailed the systematic murder, starvation, and death by typhus of almost 3,5. German citizens, whose corpses were stacked in the former labor camps of Auschwitz, Belsen and Treblinka - and photographed by the Zionist media as “evidence” of “mass- murdered Jews.” IN A SPEECH given to the Israeli Knesset on March 1. Germany’s Chancellor, Angela Merkel, reiterated the decades- old reparations doctrine by saying: “Germans are filled with shame over the Jewish holocaust.”The German media is now reporting that many Germans, particularly young people who no longer believe their teachers, are suffering from “holocaust fatigue” and no longer trust Berlin’s Zionist puppets, such as Angela Merkel, to tell them the truth. Yet even those who are brave enough to commit “heresy” and risk the wrath of the Jewish Inquisition are forced to whisper their dissent using coded language lest thy find themselves in a German Soviet Gulag, such as Mannheim. Germany under its Zionist controlled leaders has now reached the point in which certain words used in German society will make one highly suspect. In Europe’s dissenting underground community these words are known as “Germany’s forbidden words.” PUTTING A MUZZLE ON THE MOUTHS OF GERMANSHIGHLY CHARGED WORDS which are monitored by the Zionist thought police express the true inner thoughts of most Germans. There are 5 words that could get a German in trouble: 1)“Leitkultur” - This word denotes the “predominant culture” of German and European social mores which most Germans wish to retain as part of their Germanic culture. An example of the fallout which occurred after using the forbidden word “Leitkultur” was evidenced when Friedrich Merz, a former leading member of the Christian Democratic Union, used the term “Leitkultur von Deutschland” to describe what immigrants coming to Germany should aspire to. Merz inspired, (as did Jurgen Molleman of the Free Democrats who is believed to have been “suicided” by Mossad in June 2. German patriotism by striking a chord in a country where acceptance of “Alleinschuld,” (German guilt for WWII), continually propagated by Germany’s Jews and Zionist- leadership, is on the wane. Merz’s use of the word “Leitkultur” sparked an intense national debate among ordinary people who long for a return to traditional German Christian values. Leaders of the Zionist Jewish community attacked Merz with a vengeance. The German Jewish community leader, Paul Spiegel, the former President of the ADL- style Zentralrat der Juden in Deutschland, facetiously asked 2. We Stand Up for Humanity and Tolerance demonstration held in Berlin on November 9, 2. What’s all this talk of Leitkultur? Does German Leitkultur include hunting down foreigners and burning synagogues? Are we talking about a culture or about the prevailing values of democracy as stated in our national constitution? The duty of national power is its protection.’ Now the dignity of mankind is inviolable not just the dignity of European Christians!”—(Read the full speech translated by Hanna Sachs Here and reflect on the many ways in which Jews are working to strip Christians of their “inviolable dignity.”) Merz quickly became anathema in the eyes of the Jewish- controlled media and has since effectively retired from active participation in politics. Verdorbenes Kultur”/”Entartete Kultur” - These phrases denote a rotten or decadent culture, which the German people of the 1. Jews in the media, arts, film, theatre, and the sex and drugs trade. The phrase “Verdorbene Kultur” was cited in July 2. Horst Mahler, a leading German revisionist historian, when saying that Hitler’s book “Mein Kampf” should no longer be banned in Germany since it provided well- founded definitions of what constituted a Zionist- enslaved culture in moral decline. In so doing, Mahler was subject to months of abuse by the Jewish- controlled media, Germany’s Central Council of Jews, and the political elites. In his still very popular book, Hitler wrote that one of the main evils responsible for the suffering, hunger and poverty of the German people was the German- Jewish role in creating a “rotten culture” of decadent art designed to destroy the true moral fiber of a once- proud civilization: — “Culturally, the Jew contaminates art, literature, and the theater by overthrowing all concepts of beauty and sublimity, of the noble and the good, and instead drags men down into the sphere of his own base nature”—Here. The idea of lifting the ban on “Mein Kampf” was swiftly criticised by Jewish groups. Wolfgang Benz, the head of the Centre For Anti- Semitism Research in Berlin, described it as “absurd.” Salomon Korn, of the Central Council of Jews in Germany, said it would be an insult to Holocaust survivors. Horst Mahler, who is no stranger to the Federal Republic of Germany’s brutal Gulag system, has just been sentenced to 1. Jew Michel Friedman with “disrespect.” Friedman, a notoriously arrogant talk show host and a former deputy General Secretary of the ZJD with a criminal record as a cocaine dealer and a suspected key player in the illicit sex trafficking trade, filed suit following an interview with Mahler in the November 2. German edition of “Vanity Fair.”In September 2. Catholic Archbishop of Cologne, Cardinal Meisner, ignited a firestorm of controversy when he told his congregation “a culture without God is a decadent culture.”The Zentralrat der Juden in Deutschland went ballistic, denouncing the cardinal for using a word frequently cited by the National Socialists in their condemnation of decadent Jewish art, organized prostitution rings, sex trafficking and the drugs trade. Volksgemeinschaft” - This phrase denotes a society based upon the principles of a “Leitkultur” that prioritizes the needs of its own citizens. The Jewish State of Occupied Palestine (Israel) itself is indeed a “Volkgemeinschaft.” However, in Germany, anyone who writes or speaks about the advantages of a“Volksgemeinschaft” for the German people is subject to prosecution under Section 1. National Socialism, which itself was based upon the promotion of a Volksgemeinschaft. In Israel, such people who hold to this creed are described as the “Chosen People.” In Germany, they are branded as “Nazis” and face imprisonment of up to five years. Jude” (Jew) - It is considered by the authorities as “anti- Semitic” to call a Jew a “Jew.” One must always refer to a Jew as a “Jewish person.” The irony is that 9. Semites living in the world today are Arabs. The other five percent are Sephardic Jews, who are themselves genetically identical to Palestinians. Vaterland” (Fatherland) - The police are obliged to question any German who refers to his home country as the “Fatherland.” The word is associated with National Socialism and those inclined to use it are branded as “Nazis.”In Germany there exists a list of hundreds of forbidden words and phrases. We, Brother Nathanael and Michael James, have mentioned only five. Remove the muzzle — go to jail.! Street Evangelist! Please Help Support This Site! Or Send Your Contribution To: Brother Nathanael Kapner; PO Box 5. Priest River ID 8. E- mail: bronathanael@yahoo. Brother Nathanael @ July 3. Deli Brands of America. Discover Deli with a Difference! Established in 1. Deli Brands of America has a tradition of quality and value that is unsurpassed. Your customers will taste the difference and come back time and time again for products prepared by Deli Brands of America. As a family- owned and operated USDA processing facility, we provide delicatessen, steak, veal, pork, lamb and other specialty meat items nationwide to distributors, chain restaurants, retail foodservice and industrial accounts. B A B Y L O N F L O R A LWelcome to Babylon Floral Design, Denver's most unique flower boutique, specializing in cutting edge floral design and unique gift items. We strive to provide the most exquisite arrangements and service for individuals and events by transforming thoughts and feelings into floral art, using color, texture, form and style to communicate. Please feel free to browse our gallery and blog to get a sense of what we do and then visit our order page for our unique approach to ordering flowers. We hand select our flowers daily and carry a large assortment of fresh orchids and tropicals along with seasonal picks. For special requests, call the day before and we'll order what you want. We are happy to offer city- wide delivery and an association with a consortium of fine florists, offering outstanding floral design for nationwide and international delivery. If you want to make a purchase and your billing address and/or credit card is outside the United States, please call the shop to order. We provide secure online ordering 2. Sundays or most major holidays. BAKFlip CS- F1 Tonneau Cover Overview. Warranty Statement. BAK. Warranty registration must be on file and/or proof of original purchase (detailed and dated receipt) required for warranty service. Warranty is nontransferable and applies to the original purchaser of the BAK product only. BAK reserves the right to determine whether a product needs to be repaired or replaced. No labor or service allowance is given or implied. The warranty will be void if the product has been damaged by accident, unreasonable use, neglect, improper service/installation/removal, modifications, acts of God or normal wear and tear or other causes not arising out of defective materials or workmanship. Welcome to Babylon Floral Design, Denver's most unique flower boutique, specializing in cutting edge floral design and unique gift items. We strive to provide the. Nucor Building Systems is a leading manufacturer of custom pre-engineered metal building systems with over 1,000 Authorized Builders across North America. Moyer Instruments, Inc. Majorgolflesson.com is the official site of Torrey Pines PGA teaching pro Michael Major. We have the largest selection of GMC Sonoma parts and accessories. Lowest Price Guarantee on all products. BAK assumes no liability for injury, loss, incidental or consequential damages. BAK reserves the right to substitute an entire replacement system or provide other remedies than those listed in this warranty for discontinued products or other reasons. Shipping charges will apply for any repair or replacement. BAK is committed to providing you with our best service at all times. Please feel free to contact us should you require any assistance with your BAK product. Care and Maintenance. BAKFlip G2, HD, Fiber. Max and F1. BAK Flip tonneaus are made from durable materials and require simple care to ensure a long life of performing well and looking great. Cleaning the Top (Washing)Standard automotive soap and water with a soft sponge or cloth is recommended for cleaning. Shammy dry to keep the finish polished and brilliant. Wax is NOT recommended as it tends to fill in cracks and crevices, which may affect the textured panel finish. Do NOT use any harsh cleaners or abrasives. Maintenance. It is recommended that you periodically check your cover is securely attached to your truck bed. Inspect the clamps and front mounting bolts to ensure they were properly installed and have not come loose or knocked out of adjustment during operation. Covers that are used with high frequency or that are subject to the vibrations and impact from rough roadways can cause the cover to require adjustment. Lubricating the Latches. It is recommended that you periodically inspect and service the latches on each panel. Clean away any excess dirt or grime and lubricate with silicone spray. Ensure the latches move freely in and out to properly engage the side rail and provide proper performance with optimum security. Be careful not to overspray the cover. Wipe away any excess around the latch location. |
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November 2017
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