The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #51
    Genetic Experiment GeneticallyGifted's Avatar
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    Galileo,

    Where did you get you dextrose from?? I've been searching for it. Could'ya help a brutha out?
    STATS COMING SOON:Age: 29 | Height: 5'10" | Weight: 78KG/ 172LBS| bf: |Years Training:?? | All-natural: Yes|

    Chest: | Shoulders: | Upper Arm: | Forearm: |
    Waist: |Neck:| Upper Thigh: | Calf: |

    Personal Bests: COMING SOON:
    Flat Barbell Presses: | Dips: |Wide-grip Palms Away: |
    Military Barbell Press: |Barbell Squats: |

  2. #52
    Journalist galileo's Avatar
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    G, I got it from my local wine store for $1/lb.

    If all else fails I can pick you up some and ship it out to you @ cost.

  3. #53
    Genetic Experiment GeneticallyGifted's Avatar
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    Cool, I'll try that. If I can't get some then I will take you up on your offer. Thanks alot.

    Another question - Why are you trying to slow down your bulk?? I know that you want the weight to stick but if you kept up the eating wouldn't it stick anyway??

    GG
    STATS COMING SOON:Age: 29 | Height: 5'10" | Weight: 78KG/ 172LBS| bf: |Years Training:?? | All-natural: Yes|

    Chest: | Shoulders: | Upper Arm: | Forearm: |
    Waist: |Neck:| Upper Thigh: | Calf: |

    Personal Bests: COMING SOON:
    Flat Barbell Presses: | Dips: |Wide-grip Palms Away: |
    Military Barbell Press: |Barbell Squats: |

  4. #54
    Journalist galileo's Avatar
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    nono, I am slowing it down because I have a big problem with estrogen based weight gain. Like the fat that I accumulate goes right to my ass and titties.

    I am going to slow down this week and see if I gain *any* weight so I better know where my caloric levels lie. I don't really want boobies right now. I am looking into some anti-e's to assist my bulk but I don't know what kind of hinderance they may be when I'm not on any other hormones.

    Let me know on the dextrose.

  5. #55
    Senior Member
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    aw your icon
    you arent stupid lol
    Our Journal!
    R.I.P Devie

  6. #56
    Journalist galileo's Avatar
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    Thanks, but I calls 'em as I sees 'em.

  7. #57
    Journalist galileo's Avatar
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    09.04.2002

    I. Mastication and Deglutition
    Daily Rating: *****
    I did the best with what I had.

    mealOne
    75g of fiber one, 185, 3, 72 [43], 8
    9.6oz cool milky goodness, 96, 0, 16 [0], 10
    3 eggs, 224, 15, 2 [0], 19
    1 banana, 109, 1, 28 [3], 1
    Totals : 613, 18, 117 [46], 38
    Split : 18%, 57%, 25%

    mealTwo
    Protmeal!
    1.5oz Oatmeal, 159, 3, 29 [4], 5
    8oz milk, 80, 0, 13 [0], 8
    1oz blueberries, 16, 0, 4 [1], 0
    0.6oz almonds, 102, 8, 4 [2], 4
    1/2 scoop vanilla whey protein, 60, 1, 3 [0], 11
    Totals : 417, 12, 52 [7], 29
    Split : 28%, 44%, 28%

    mealThree
    I went to a Luncheon and had a grilled chicken salad.
    Lettuce, little cheese, fat-free ranch, chicken, purple onions, and penne pasta (little).
    I had to go and I picked the most reasonable thing available.

    mealFour
    6oz cottage cheese, 120, 0, 8 [0], 21
    2oz strawberries, 16, 0, 4 [1], 0
    1 whole wheat bagel, 210, 1, 44 [6], 9
    32g natural peanut butter, 200, 16, 7 [2], 7
    Totals : 546, 17, 62 [9], 37
    Split : 30%, 41%, 29%

    [preWorkout]
    water, 0, 0, 0 [0], 0
    20g dextrose 150, 0, 25 [0], 0
    3g creatine 0, 0, 0 [0], 0
    Totals : 150, 0, 25 [0], 0
    Split : 0%, 100%, 0%

    mealFour[postWorkout]
    16 oz orange juice, 226, 0, 54 [1], 3
    70g dextrose, 280, 0, 70, 0
    3g creatine 0, 0, 0 [0], 0
    2 scoops vanilla whey 240, 3, 10 [0], 44
    Totals : 746, 3, 134 [1], 47
    Split : 3%, 72%, 25%

    mealFive
    4oz chicken, 147, 1, 0 [0], 33
    4oz strawberries, 32, 0, 8 [2], 1
    Totals : 179, 2, 8 [2], 34
    Split : 9%, 12%, 79%

    II. Training
    Daily Rating: *****
    I was tired and not very focused. I had a messed up day.

    Deadlifts
    Warmup: 140lbsx10
    Workset: 175x10
    Not enough weight, but still one hell of a workout. I miss deadlifts.

    Shrugs ala trapBar
    Warmup: 140lbsx10
    Workset: 190x10, 200x13
    First set was too easy. The second set was pretty nice though. I didn't 100% fail on 13 but my form suffered.

    Parallel Grip Chinups
    Warmup: n/a
    Workset: +20lbsx7, +0x8
    My girlfriend came in and bothered me and ruined my set. I am abnormally pissed.

    Dips
    Warmup: n/a
    Worksets +30x10, +35x10
    I had very little focus this set. My fückin workout is shot.

    Lateral Raises
    Warmup: n/a
    Workset: 22.5lbsx9
    burnBurnBurn

    Incline Dumbell Press
    Warmup: n/a
    Workset: 45lbsx10
    I lowered the weight because this motion is too difficult at this point in the workout. I would move it up but I don't really have the weights to facilitate more than 65lbs per dumbell and if I get to there I'll be upset about quitting.

    One Arm Dumbell Row
    Warmup: n/a
    Workset: 65lbsx10,10 L:R
    My left arm struggled at the end but my right arm was champ.

    Stomach Vaccuums
    Warmup: n/a
    Workset: 1x10
    vrrooom.

    III. Slumber
    Daily Rating: *****
    I read a little and then went to sleep about 11:00. I fell right asleep! Then my girlfriend woke me up to tell me she couldn't find her parking permit for school. So I had to go all the way to the car and help her find it (which involved tearing out the glovebox) and then I went back to bed. Did I fall asleep? NO. I was up another 30 minutes thinking. BAH.
    Total Sleep: 7 hours - solid

    IV. Daily Rant
    Can nothing be sacred? I start to lift and right before my set of chinups my girlfriend comes in and starts flexing and trying to be cool. THEN. THEN. She sits down at my computer and starts minimizing all of my windows. BLEEEAAARRRRGG. I told her to get out and she pouted and left. Then she was mean for another 2 hours. Why are women so complex? Do I bother her when she's doing her girl things? No. So the rest of my workout all I could think about was her stupid ass flexing and how angry I was.

    Anyhow, I am going to purchase and start some ALA for next week. From what I've read it seems to make a difference. I'll start at about 2g a day and probably about 1g with my post-workout dextrose shake. We'll see.

    The End
    Last edited by galileo; 09-05-2002 at 10:36 AM.

  8. #58
    Journalist galileo's Avatar
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    09.05.2002

    I weighed in this morning at 156lbs, naked.

    I. Mastication and Deglutition
    Daily Rating: *****

    mealOne
    2 eggs, 149, 10, 1, 12
    9oz skim milk, 90, 0, 15 [0], 9
    75g fiber one 154, 2, 60, 7
    Totals : 393, 12, 76 [36], 28
    Split : 28%, 42%, 30%

    mealTwo
    I accidently forgot to put the protein in my oatmeal before I left. That screwwwwwwws me.
    1.5oz Oatmeal, 159, 3, 29 [4], 5
    8oz milk, 80, 0, 13 [0], 8
    1oz blueberries, 16, 0, 4 [1], 0
    0.6oz almonds, 102, 8, 4 [2], 4
    1/2 scoop vanilla whey protein, 60, 1, 3 [0], 11
    Totals : 357, 12, 49 [7], 18
    Split : 30%, 50%, 20%

    mealThree
    6oz cottage cheese, 120, 0, 8 [0], 21
    2oz strawberries, 16, 0, 4 [1], 0
    1 whole wheat bagel, 210, 1, 44 [6], 9
    32g natural peanut butter, 200, 16, 7 [2], 7
    Totals : 546, 17, 62 [9], 37
    Split : 30%, 41%, 29%

    mealFour
    3oz turkey 90, 1, 3 [0], 16
    1 Banana 109, 1, 28 [2], 1
    0.8oz almonds, 136, 11, 5 [3], 6
    1 fat-free bluebunny yogurt, 80, 0, 14 [0], 6
    Totals : 414, 13, 49 [5], 29
    Split : 28%, 43%, 29%

    mealFive
    3oz chicken, 110, 1, 0 [0], 25
    2oz whole wheat pasta, 190, 1, 34 [8], 9
    1 serving Ragu pasta sauce, 70, 3, 8 [0], 2
    1/2 tbsp flax seed oil, 60, 7, 0 [0], 0
    Totals : 430, 12, 42 [8], 36
    Split : 27%, 35%, 37%

    mealSix
    8oz cottage cheese, 160, 0, 10 [0], 28
    4oz strawberries, 32, 0, 8 [2], 1
    1/2 tbsp flax seed oil, 60, 7, 0 [0], 0
    1 fat-free bluebunny yogurt, 80, 0, 14 [0], 6
    Totals : 333, 7, 32 [2], 35
    Split : 20%, 36%, 43%

    Daily Totals : 2473 calories, 73g fat, 310g carbs, 67g fiber, 183g protein
    Daily Split : 28% fat, 41% carbs, 31% protein

    II. Training
    Daily Rating: n/a

    III. Slumber
    Daily Rating: *****
    I got home and got to bed around 11:45 and slept until 6:45, but it was a pretty deep sleep.
    Total Sleep: 7.5 hours - solid


    V. Daily Rant
    There is nothing worse than being bloated. I felt like absolute junk last night. I keep cutting back on my postWorkout shake because I am afraid of gaining too much fat. I seemed to have gained a decent amount in the last 3 weeks. I am hoping to keep the fat gain to a minimum in the coming weeks by being 100% clean. I think one of the big fück-ups was my party with all that alcohol. The second would be the chinese food. The third would be the 1 sundae I had. I AM A WEAK PATHETIC MORON. I SHALL NOT SUCCUMB TO MY FLAWS AS A HUMAN.
    It's funny how crappy I look even @ such a low bodyweight. I weighed myself with clothing last night (like most non-weight lifting folks would) and I was 163lbs. I know it was water and clothing and food in the gut, but it felt good to see the scale look a little higher. Today was less of a rant than a more of a whine. Shut up.

    VI. Goal Time!
    Goal : Eat clean and follow the game plan no matter what!
    Subgoal : Resort to violence any chance I get.

    The End

  9. #59
    Super Mastah Mod rookiebldr's Avatar
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    Re: 09.04.2002

    Originally posted by galileo
    Stomach Vaccuums
    Warmup: n/a
    Workset: 1x10
    vrrooom.
    I don't think I have ever seen this listed as an exercise before in any other journal. Going for that Frank Zane look?
    Last edited by rookiebldr; 09-05-2002 at 07:13 PM.

    Me /pwn1ng by Xian Rookie's journal Rookie's Picture Thread

    Damn right you will be! We don't mess around down here. Liquor and Steel, that's what we're all about -Casey

    ROFL, oh man - I usually wait until I'm on the freeway to do that. What an idiot! -teufy doing what he does best.

    You aren't strong enough or pretty enough to train in the evenings with us...better stick to noon workouts with the rest of the geriatrics. - pup

    Yeah. I'm a dork. - Teufy

    Better yet, "why should anyone's interpretation of divinity govern modern society?" - Twilo

  10. #60
    Journalist galileo's Avatar
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    I think I am trying to eliminate the "I took GH but all I got was this stinking protrusion" look.

    The muscle that it works is called the transversus abdominis and it is what keeps your abs in tight. I was trying to figure out a way to do these with weights. Only thing I can imagine is getting your bellybutton pierced and hanging some plates from a carabiner

    We'll see how it works out.
    Last edited by galileo; 09-06-2002 at 09:52 AM.

  11. #61
    Wannabebig Member
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    Great journal. Very entertaining. You should write for a magazine. Hell you are funnier than some of those tools at Maxim, and certainly more entertaining than anyone I have read in the muscle mags. Awesome Stuff. Keep up the good work.
    Weight Training and Supplementing Since 7/2002, Age: 26, Height: 6'2, Weight: 208

  12. #62
    Journalist galileo's Avatar
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    09.06.2002

    I. Mastication and Deglutition
    Daily Rating: *****
    I hope I don't screw up my meals tonight. I should be OK.

    mealOne
    2 eggs, 149, 10, 1, 12
    9oz skim milk, 90, 0, 15 [0], 9
    75g fiber one 154, 2, 60, 7
    Totals : 393, 12, 76 [36], 28
    Split : 28%, 42%, 30%

    mealTwo
    Protmeal!
    1.5oz Oatmeal, 159, 3, 29 [4], 5
    8oz milk, 80, 0, 13 [0], 8
    1oz blueberries, 16, 0, 4 [1], 0
    0.6oz almonds, 102, 8, 4 [2], 4
    1/2 scoop vanilla whey protein, 60, 1, 3 [0], 11
    Totals : 417, 12, 52 [7], 29
    Split : 28%, 44%, 28%

    mealThree
    6oz cottage cheese, 120, 0, 8 [0], 21
    2oz strawberries, 16, 0, 4 [1], 0
    1 whole wheat bagel, 210, 1, 44 [6], 9
    32g natural peanut butter, 200, 16, 7 [2], 7
    Totals : 546, 17, 62 [9], 37
    Split : 30%, 41%, 29%

    mealFour
    3oz turkey 90, 1, 3 [0], 16
    1 Banana 109, 1, 28 [2], 1
    0.8oz almonds, 136, 11, 5 [3], 6
    1 fat-free bluebunny yogurt, 80, 0, 14 [0], 6
    Totals : 414, 13, 49 [5], 29
    Split : 28%, 43%, 29%

    mealFive
    3oz chicken, 110, 1, 0 [0], 25
    2oz whole wheat pasta, 190, 1, 34 [8], 9
    1 serving Ragu pasta sauce, 70, 3, 8 [0], 2
    1/2 tbsp flax seed oil, 60, 7, 0 [0], 0
    Totals : 430, 12, 42 [8], 36
    Split : 27%, 35%, 37%

    mealSix
    8oz cottage cheese, 160, 0, 10 [0], 28
    4oz strawberries, 32, 0, 8 [2], 1
    1/2 tbsp flax seed oil, 60, 7, 0 [0], 0
    1 fat-free bluebunny yogurt, 80, 0, 14 [0], 6
    Totals : 333, 7, 32 [2], 35
    Split : 20%, 36%, 43%

    Daily Totals : 2533 calories, 73g fat, 313g carbs, 67g fiber, 194g protein
    Daily Split : 27% fat, 41% carbs, 32% protein

    II. Training
    Daily Rating: n/a

    III. Slumber
    Daily Rating: *****
    Went to bed at 11:11pm and got up at 7:00am. I slept decent, but nothing to write home about.
    Total Sleep: ~7.75 hours - almost solid


    V. Daily Rant
    All I have to say: IF YOU INSIST ON POSTING PICTURES OF YOUR BRAND-NEW, ULTRA-FANCY, MOTO-RIFIC, RAZZLE-DAZZLE, FANCY-SHMANCY TATTOO, DO NOT, I REPEAT DO NOT FORGET TO WEAR PANTS.

    Good day.

    The End
    Last edited by galileo; 09-06-2002 at 02:47 PM.

  13. #63
    Journalist galileo's Avatar
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    Thanks beef316

    Now take your $20 and get the hell out of here. Remember...this never happened.

  14. #64
    Push powerlifting heathj's Avatar
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    Ahhhhhhhhhhhh! My eyes! They're burning! You bastard...

  15. #65
    Journalist galileo's Avatar
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    Hey, it's not my ass!

  16. #66
    "Tuna Boy" NateDogg's Avatar
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    lol @ your journal, you are hilarious! Nice work though, keep it up!!!!
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  17. #67
    Journalist galileo's Avatar
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    09.08.2002

    I. Mastication and Deglutition
    Daily Rating: *****
    Ick. I wasn't home most of the day so I had to deal with it.

    mealOne
    2 eggs, whole wheat bread

    [preWorkout]
    water, 0, 0, 0 [0], 0
    20g dextrose 150, 0, 25 [0], 0
    3g creatine 0, 0, 0 [0], 0
    Totals : 150, 0, 25 [0], 0
    Split : 0%, 100%, 0%

    mealFour[postWorkout]
    16 oz orange juice, 226, 0, 54 [1], 3
    70g dextrose, 280, 0, 70, 0
    3g creatine 0, 0, 0 [0], 0
    2 scoops vanilla whey 240, 3, 10 [0], 44
    Totals : 746, 3, 134 [1], 47
    Split : 3%, 72%, 25%

    mealFive
    Chicken sandwich and a big bowl of strawberries.

    II. Training
    Daily Rating: *****
    Decent training day, except for my back being sore. My friend came over and started working out with me which provided a great deal of motivation. I was shocked.

    Deadlifts
    Warmup: 140lbsx10
    Workset: 190x8, 210x10
    NEVER NEVER NEVER DO DEADLIFTS TWICE IN ONE WEEK. MY BACK IS SCREWED. Thank you.

    Shrugs ala trapBar
    Warmup: 140lbsx8
    Workset: 210x15
    I didn't fail but my ROM seemed to suffer. It's hard to tell with shrugs sometimes.

    Parallel Grip Chinups
    Warmup: n/a
    Workset: +20lbsx9
    I'm coming to the end of my rope as far as synaptic facillitation with chins goes.

    Dips
    Warmup: n/a
    Worksets +40x10, +45x10
    Stil blazing on! Up 10lbs from 4 days ago.

    Lateral Raises
    Warmup: 15x10
    Workset: 25lbsx6
    Tough šhit.

    One Arm Dumbell Row
    Warmup: n/a
    Workset: 67.5lbsx8,8 L:R
    My left arm struggled at the end but my right arm was champ.

    Incline Dumbell Press
    Warmup: n/a
    Workset: 50lbsx10
    This set felt great. I wasn't tired at the end of my workout like normal. Could be the ALA?

    Weighted Crunches
    Warmup: n/a
    Workset: 80x12, 100x12
    I used my short-thick bar for these. It was *ok* but not as good as a dumbell.

    I seriously killed my back doing this.

    III. Slumber
    Daily Rating: *****
    Had plenty of problems with my girlfriend and couldn't sleep until late. Not to mention my back feels like I just bent over and touched my toes backwards. I am in serious pain but I got a little sleep since I took a fücking vacation day from work to deal with this pain. Fell asleep about 3:00 got up about 12:00.
    Total Sleep: 9 hours - biteme

    IV. Daily Rant
    I am not in a funny-guy mood right now. My lower back is pulled so badly I can't function. Time to get food from the fridge. If I even can.

    The End

  18. #68
    Genetic Experiment GeneticallyGifted's Avatar
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    Sorry about you back. Do you know how you pulled it?? Take off a week or so to make sure you are a 100% when you start to lift again.

    GG
    STATS COMING SOON:Age: 29 | Height: 5'10" | Weight: 78KG/ 172LBS| bf: |Years Training:?? | All-natural: Yes|

    Chest: | Shoulders: | Upper Arm: | Forearm: |
    Waist: |Neck:| Upper Thigh: | Calf: |

    Personal Bests: COMING SOON:
    Flat Barbell Presses: | Dips: |Wide-grip Palms Away: |
    Military Barbell Press: |Barbell Squats: |

  19. #69
    Journalist galileo's Avatar
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    I know exactly what happened. I did deadlifts 4 days ago. I just got a new training partner and I didn't want to discourage him with the front squats that I do and I figured the deadlift would be best for him. Well, it wasn't soon enough to recover my lower back so it tightened up on me. I'll take that advice and take some time There's nothing like a lower back injury. I can never get comfortable!

  20. #70
    Journalist galileo's Avatar
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    Ugh. The back is less painful today than yesterday. I am keeping up with my bulk hoping to heal my back a bit.

    I am thinking about cutting for 4 weeks to try to get rid of this excess fat I put on. I probably will only end up about 3lbs heavier but I now know that my maintenance calories are a bit lower than I first suspected and I can probably bulk a lot cleaner.

  21. #71
    Journalist galileo's Avatar
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    My back still hurts. I am scheduled to workout tonight and my partner is still coming, but I am just going to spot.

  22. #72
    Journalist galileo's Avatar
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    I've decided to go on a cut for a few weeks to try to lower down the bodyfat I've accumulated. I'm up to 158lbs (up 6lbs) in 3 weeks every after lowering my calories to about 16.5*bw, so my guess is maintenance is pretty low. The mirror doesn't lie, so, I'm going to just take a few weeks to knock off some fat.

    Please critique my diet. It's isocaloric in nature and I will be taking ALA along with it (300mg per meal) in hopes to speed up the fat burning. After a few weeks I will probably use the Yohimburn I bought to try to get rid of my man-boobs.

    Here's the diet---
    My cutting diet:

    mealOne
    2oz oatmeal, 2oz fat-free milk, 1 can tuna, 1 tbsp flax oil
    Total: 463 calories, 16f, 43c (7f), 35p
    Split: 34%, 33%, 33%

    mealTwo
    48g fiberOne, 4oz fat-free milk, 3 egg whites, 1 whole organic egg, .25oz high lignin flax oil
    Total: 313 calories, 11f, 47c (23f), 25p
    Split: 33%, 33%, 34%

    mealThree
    4oz lettuce, 1oz cucumber, 2oz radish, 2tbsp fat-free ranch, 10 medium baby carrots, 3.5oz turkey, 1oz sunflower seeds
    Total: 309 calories, 11f, 29c (6f), 25p
    Split: 33%, 33%, 34%

    mealFour
    4oz fat-free cottage cheese, 2oz strawberries, .5oz almonds, 0.6oz oatmeal
    Total: 245 calories, 8f, 23c (4f), 20p
    Split: 33%, 33%, 34%

    mealFive
    1/2 whole wheat bagel, 16g natural peanut butter, 2oz chicken
    Total: 272 calories, 9f, 26c (4f), 23p
    Split: 32%, 33%, 35%

    mealSix
    .45oz high lignin flax oil, 5.2oz fat-free cottage cheese, 1oz blueberries, 1 no sugar added yogurt
    Total: 299 calories, 10f, 25c (2f), 24p
    Split: 32%, 34%, 35%

    Daily Total: 1901 calories, 65f, 193c (46f), 152p
    Daily Split: 33%, 33%, 34%

    Since the milk I use only has galactose (lactose-free) I think the small amounts I injest should be OK. I will lower my calories from 2500 to 2250 today and this weekend, then drop to 1900 on Monday to see if I can get rid of about 1lb/week. This is roughly 12*bw calories, but it is probably still a little high with my jacked-up metabolism. We'll see.

    Please let me know your opinions. If I stop losing fat @ somepoint I'll engage in a refeed, CID style. I may even try some NHE if I wanna go sub 9%. I'll take pictures this weekend to see where I stand.

  23. #73
    Geordie The_Chicken_Daddy's Avatar
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    It looks good. Well done.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  24. #74
    Gym ratt/Part-time pimp LAM's Avatar
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    Yes, well done..the diet looks good. I recently switched to a isolcaloric myself and only wish I had done so years ago.

    Good luck with the cutting !

    FYI...regarding lactose-free milk. the term "lactose-free" is misleading. the manufacture adds the lactase enzyme to milk so it pre-digests the lactose back into glucose and galactose. As far as I know there are no reduced carbohydrate milks available. but don't sweat the milk sugars as you are barely using any milk.

  25. #75
    Party of "No." Tryska's Avatar
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    Jun 2001
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    23,191
    bismillah! NOOOO we will not let you go!


    (okay, i know i'm a little slow, but your journal title finally clicked for me)

    anyhoo....very amusing.


    an the change in diet looks quite promising. stay away from that orange juice dextrose crap, and try not to lick anymore asian girls. good day.

    ps - glad i'm not the only one throughly freaked out by public bathrooms.
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

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