Guest Article: Cutting Weight
Weight. There are few segments of the population more obsessed with it than cyclists, apart from teenage girls and young men hoping to be selected for the highschool varsity ballet team (wrestling). Our sport is unique in the respect that friction between road and rider doesn’t significantly increase or decrease with rider weight, meaning that the amount of weight we carry up and down hills directly reduces the amount of work we do, leaving more juice for going way more fasterer. That, and we wear spandex in conjunction with having high expectations of Looking Fantastic.
Based on what we’ve learned of him, Steampunk shares several genes with the elusive Sasquatch, and as such is a bigger (and hairier) guy than the typical cyclist. This year, he’s taken some pointers from the Spanish Meat Industry and gone to work dropping some kilos and has been kind enough to share his experience with us.
We caution you not to treat any of the following as any kind of medical recommendation. Steampunk is not a doctor, although he plays one on the internet. Before embarking on any diet/nutritional changes, be sure to consult a real doctor or someone who has more than “guesswork” and a sample size bigger than 1 to go from. Also note that Historians are about the last people you want to get advice from regarding anything not to do with things that happend in the (distant) past, particularly physical fitness and well-being; that can’t even agree on the past, which should be fairly simple to settle on because it already happened. Consider another nutritional study conducted by our very own Historian, Joshua, as further evidence of this.
Yours in cycling,
Frank
—
Looking pro is like searching for the Holy Grail: you need to be able to distinguish between your African and European swallows. This kind of attention to detail is something on which the Velominati pride themselves. But rather than a subtle upgrade on my bike, my recent progetto has involved upgrading the engine. Since the turn of the year, I have cut from 87kg to below 80kg while maintaining full piston power in the BFGs (take that, weight weenies!). Though still not in top condition, I’ve been blown away by the difference it’s made to my riding. I’m faster, stronger, and able to climb out of the saddle for longer, more intense periods. I love dancing on the pedals up steep hills. Say what you like, but this makes me look more pro (so sayeth I).
At the end of the day, no matter how slick bike, kit, three-point system adherence, etc., that gut bumping against the guns while you ride in the drops is going to be the first betrayal against looking pro (that, or the heaving lungs and the “tactical” decision to gear down). The soft mid-section does not a casually deliberate pose make. Put another way, the sleeker rider is more able to dish the V. While much of the Velominati rhetoric is about appearance, at the end of the day, I’ve read enough on these pages about the attention to performance detail. After a mucky ride, cleaning the chain is more important than polishing the frame. Performance.
So here’s my story””the short and the wide of it. I went through a breeding and blimping phase in the late 1990s. For good measure, my wife and I had a third child in 2008, almost ten years later. I’m a compassionate, new-age kind of husband (more fool me), and I put on close to 10kg for both of the first two. Older and marginally wiser, closer to 5kg for the third. At the peak of my powers””during grad school””I tipped the scales at 102kg. I stand 175cm. Claiming a muscular build only gets one so far. At that kind of weight, the weight of the bike is immaterial. Or, more to the point, shaving a few milligrams off the bike here or there is denial at best””more realistically, lunacy. Over the past decade, I have hovered around a reasonably fit 87kg without really making long-term reductions. Even this past fall, when good weather allowed me to ride consistently right into December, I couldn’t put a dent on lowering the scales.
Winter is not a friendly season. Not for the cyclist in Ontario, anyway. If being off the bike weren’t bad enough, it’s busy time at work, which means I’m an infrequent visitor to the gym. Off the bike and not working out is a bad combination as I am very good at putting on weight; winter becomes a desperate shill game of trying to sustain the fall weight””if not condition””and limit the amount of work necessary to get back into shape in the spring. But this winter has been different. Since Christmas, I have dropped more than 7kg. I’ll spare the pics, but I’m seeing cut abs for the first time since, like, forever. More importantly, the guns remain huge and the definition is awe-inspiring (so sayeth I). For an otherwise sedentary academic in his mid-30s, I’m pleased with the results. This with minimal exercise (on early January and February rides, I was reminded that while weight loss is good, it does not replace good fitness). But form is already on its way and easier to come by at a lighter weight. This might sound like the beginning of one of those late-night ads on TV: I’ve lost 7kg in 9 weeks while not exercising! How did I do it?
Clenbuterol was first synthesized in…
Well, I have been experimenting with supplements, but nothing that would ever run me afoul of the UCI or any other sporting body (especially the Spanish). More on that in a moment, but the emphasis has primarily been on revamping my diet. With a full family in the house, we eat well: sensibly, making healthy choices, not drinking too much, etc. I always thought that my standard diet was not just good, but really good. Starting on December 26, I cut carbs drastically out of my diet. Instead of cereal for breakfast, I switched to bacon and scrambled eggs. Instead of sandwiches for lunch, I switched to beans, meat, and salmon (lots of salsa and guacamole””strangely, this diet consists of much more cholesterol than my previous practice (eggs and avocados), but I’m stronger, fitter, and lighter). No bread. For dinner, while making rice for the kids, I switched to spinach, which really didn’t take long to get used to (especially as I watched the scale show a smaller number on a daily basis). In addition, I stopped eating fruit (high fructose) and cut out dairy. Fructose is exceptionally good at building and storing fat. Dairy: I don’t understand this one as well””milk has a low glycemic index””but it does have a high insulinemic index; I miss my cheese! The higher protein diet has resulted in my not feeling hungry between meals so much, but in those rare instances, raw almonds””not too many: these pack a massive caloric load!””do the trick. Six days a week, I adhere to the above religiously. One day a week, I binge. Big time. The danger with cutting so many carbs and sugars out of one’s diet is that the metabolism can slow, too. Spiking it once a week has the benefit of ensuring that I’m continuing to keep the metabolism high.
My lone concern with cutting so many carbohydrates was that it might inhibit my energy and performance on the bike. While the season is still young and I’m still finding my fitness””and haven’t yet had a chance to get in a ride of more than 60km””I haven’t felt slow or weak. If anything, I’ve had more energy. During intense exercise, it is also possible to take in carbs, since you’re burning them immediately, anyway. So, energy drinks and bars on the bike are still okay. We all likely suffer from any number of mild and undiagnosed food allergies (or annoyances). I can’t pinpoint it, but I feel much better with this diet, suffer from less stomach discomfort, and have more energy.
Then I started popping pills. I’ve begun a fairly standard regimen of Alpha-Lipoic Acid, green tea extract, and garlic””all powerful fat-burners. Four times a day. The last pill-popping stack of the day also includes Policosanol. Also, I’ve been taking extensive levels of Vitamin D. While 1,000 IU is the recommended daily allowance, I’ve been popping more than 4,000 IU a day, combined with Vitamin A & K, which help in Vitamin D absorption. Vitamin D is a wonder-hormone and worth more investigation””not just as a winter supplement. Chances are we all suffer from Vitamin D deficiency, and that can hurt our performance. Vitamin D is crucial in the creation of fast-twitch muscle fibers and overall physical fitness. Some studies also indicate that Vitamin D deficiency can be responsible for what appeared to be chronic injuries in athletes. I ride without a computer and decided not to get a series of tests and measurements taken for before and after comparison, but I regret that now. I’d be very interested to check BMI, Vitamin D levels, and cholesterol, especially.
The inspiration for the diet and supplements came from Tim Ferriss’s book, The Four-Hour Body. At first””and from a professional perspective””I was interested in the concept of self-experimentation and the difference between abstract theories and the practical experimentation he did. But I was also interested in the health and nutritional science behind it. There’s some interesting stuff here, not just on weight loss, but also on muscular development, endurance””hacking the body in general, as Ferriss puts it. Given the tone of the book, I don’t think I’d like Ferriss too much if we ever met. He comes across as too much of an egotistical alpha-dog; but for his former national kick-boxing championship title, I suspect I’d want to beat the snot out of him. But the kid’s done some interesting homework here. And my cycling is reaping the benefits at the moment. If you’d told me a year ago, I would weigh less than 80kg, I would have thought you were delusional. I was pretty fit at 87kg””I still carry enough upper body muscle for three Schlecks””and not particularly soft. But looking back, 7kg is a lot of extra weight to carry around. And for it to come off so quickly…
In all, so much of cycling is about tradition, ceremony, routine, and discipline. Being able to bring that praxis out of the saddle and out of the garage and into the other necessity in life (eating) is an exciting prospect that keeps me closer to the bike. As spring appears to have finally sprung around these parts, I already feel like I’m in early summer form.
@Steamie
I gotta say…as the form is rolling in, I did my hardest hillclimbing route at a serious pace for the first time this year (about 40km, 15 climbs, 1.5k vertical). While I don’t subscribe to the full-on avoidance of carbs, I’ve been very careful not to always eat carbs, cut WAY back on drinking, and eat loads of veggies, whole grains, and fruit. Not only does the scale register a lower number than I’ve seen since my college days, but I’m seeing marked improvement in climbing. Even at lower levels of fitness, I’m finding myself climbing at paces in a very controlled effort that would have seen me on the rivet during peak times during the last season.
I’ve lost about 10 kilos since I challenged the Volcano, and with the likelihood of being there in August for a rematch going from “possible” to “almost certain”, I can say I’m rarin’ for a rematch. I left something on the top of that mountain that you can only retrieve by bicycle, you see. I’m anxious to have it back.
@Steampunk
Curious to know the dosage of each supplement in your 4 time a day stacks.
@Steampunk
I know it is hard to answer but you got any ideas on what percentage of weight loss is as a result of the diet and what percentage is as a result of the pill popping?
Also have you noticed an increased ability in your body of converting the lactic acid built up back into energy also as some others have posited with these atkin type diets and supplement replacement systems?
With regards to dairy I have only
thisto offer as a possible explanation as to why it is better to leave it out of your diet despite how painful it may be.Finally in pursuit of the lofty goal of being
Casually Deliberateand the with the enviable weight loss you have attained have you treated your self to a new and classy range of tailor fitted clothing to match your new build?@huffalotpuffalot
I really don’t know. My weight seems to have leveled off around 77kg (down from 88kg in January), which is a pretty good weight for me. My instinct is that the pills are doing very little at this point””I’m about to cut them out of the regimen to see what happens and then reintroduce them in the new year, when I’m off the bike. I haven’t traveled with the supplements this summer, and that included two weeks off at the end of July, which had no real bearing on my weight. My guess is that the supplements played a more significant role at the beginning of the year and would help more if I had more body fat in the first place. But I don’t have any kind of controlled comparison to refer to. If I had to guess, I’d say the eggs for breakfast and spinach in place of rice/couscous/quinoa at dinner are the big fat burners/weight controllers on a day-to-day basis.
I should also stress for @Bob Shannon‘s benefit””though he must have missed it in the comments above””that I do consume a lot of carbs on the bike and afterwards. Critical, really, not to cut them completely. Mr. Shannon will be pleased to learn that I’m not dead yet. And JiPM even wants to be reincarnated as me (which might be more a damning indictment of his tastes than my well-being, but I’ll leave that for others to decide).
This is a bit of an issue at the moment. Between now and next spring, I’m going to need to knock over a bank or something””I could use some new bike gear. And I don’t want to even know how winter trousers are going to look. At the same time, the BFGs were always such that I was always going a size or two up in the waist so that the blood could continue to circulate. Don’t know what that might mean in this instance…
@Steampunk
Curious to know the dosage of each supplement in your 4 time a day stacks.
C’mon dude you answered the guy ahead of me. :)
I still want to know.
@Thatshowiroll
Sorry. I went off to check the pill containers, got distracted with a homework question from one of my kids, and completely lost the thread. I’ve stopped doing the stacks. I decided that I likely wasn’t going to lose much more fat (certainly not justifiable from a $/kg perspective) and with all the riding I’ve been doing over the summer/fall, this seemed like overkill. I might likely pick it up again in the winter, but only after gauging weight gain, etc.
Alpha-lipoic acid: 200mg
Green tea extract: 200mg
Garlic: 500mg
Policosanol: 20mg*
*Note that the Policosanol is only added to one of the four stacks a day (I usually did it just before bed). You can more and more detailed information from Ferriss’s book.
So feel compelled to post this as I am pleased as piss with myself at the moment.
For the first time in 6 years I am under 90kg. This coming from an all time high of 122.5kg late last winter. I wasn’t Too Fat For This Sport I was just too fucking fat. I am currently sitting at 89kg which means only 13 more to go.
Congrats! That’s very impressive. I started 2011 at roughly 89kg, and am now down to 76. Eat right, ride lots.
Can’t believe I missed this post in my time going back through the archives.
As the name implies, I’m fat. It’s at least a local thing, people over 200 pounds (about 90 kg) are considered Clydesdales. It has nothing to do with height apparently (I ride a 50 cm frame). I started cycling last year, lost significant weight, and put it back on when I went back to college for my senior year. This summer when I got on the bike again I was over 110 kg. I actually took a hit to my pride this year and signed up for weight watchers with the girlfriend. I’ve been loosing about three quarters of a kilo a week. I’m down to 96 kilos, and feel good.
My goal however is to get to 75 kilos and to start racing.
By the way I feel we should all refer to our weights in stones. When you loose a stone, it actually feels like you loose a whole stone off your stomach :)
WELL done, guys.
I had to weigh in for my semi-annual Army PT Test yesterday and was pleased to see that I was down to 71.2 kgs. I had been up to 76.2 kg’s a few years ago and could not seem to get back down. Then, I signed up for a race a few months ago and cut out all chocolate and ice cream and continued riding and I’ve dropped 5 kg’s. So psyched.
Also, my wife has been pushing tons of veggies and fruits for years now, as well as all locally grown stuff, so I finally jumped on that bandwagon and it appears to be working.
So, as Steamy says, “Eat right, ride lots” seems to work for me.
@King Clydesdale
Does that mean I’ve taken off almost a stone?
Totally confused on that unit of measurement.
On a side note: Where are you going to college? My wife and I did a total of 12 years at UVM, with both of our undergrads there and my grad. Lived in Burlington and just loved it. Cannot wait to finish Army (Arrested Development anyone?) and move back to VT.
@Buck Rogers
Wait. You live in Texas now. Here, we eat cows. Lots and lots of delicious, tender, juicy cows. The cows eat the vegetables. We eat the cows. It all seems to work out in the wash.
@Jeff in PetroMetro
Got me laughing out loud at work again.
I’ve tried to tell my wife this over the past 18 years but she just won’t listen!
I have to say that it makes sense to me.
Maybe we can convert her in Austin?
@Jeff in PetroMetro
Even Contador eats cows. Oh. Wait a minute.
I want this while we’re in Austin. The vegetables you see are there to add some color to the plate. For some reason, a few people don’t like to eat only shades of brown and tan. I don’t understand them.
@Steampunk
Yes, but Spanish cows. If he’d eaten Texas cows, he’d never get sick. Well, until one of those nasty superbugs sends him tits up. See, we tend to favor antibiotics in our bovines.
@Jeff in PetroMetro
Or surprise meat: from parts unknown. Where “parts” can be a geographical designation or an anatomical one…
@Steampunk
Both.
As of this morning I am down to 84kg. Still about 7-8kg from where I want to be right now and 11kg from what I would consider “race weight”. I WILL fucking get there. Just a little update because I am pleased as piss with myself. I have fucking cheek bones and shit that I haven’t seen since I was like 9 years old.
@nginther
Chapeaux. I am on a similar mission but 11kg might be too distant a target.
For the first time since 1991 I’m buttoning up 32 inch waist 501’s. That made my day!
Hahaha! 501s!!
Eh? What’s wrong with 501s? They fit much the same as offerings from diesel and the like but without the price tag and last longer.
@nginther @Chris
Nice work, both! I’m over 10kg down on this time last year (currently 77kg). Having to balance new cycling gear with new everyday wear…
@Chris
How the hell do you put on 501s? I think you need to reconsider your guns. I once accidentally tried on a pair of skinny jeans, not seeing the label. They made it just past my knees, got stuck, and then I almost couldn’t get them off. It was terrifying.
As to the weight thing, I went vegetarian and lost 2kgs. I went mostly vegan and dropped another 1.5kg. No need to be so drastic, but eating a ton of veggies and beans and rice makes the excess pounds hide. I am switched from looking at weight to cultivating leg veins. I have some nice ones on that calves and a few on the quads are starting to poke through.
@Steampunk
I’m just back from a 3 week hiatus (in Peru, if I may gloat a bit). Haven’t been on the scale yet, but definitely feeling Too Fat To Climb after all the great chow ( alpaca, cabrito and cuy were all on the menu, along with plenty of rice and potatoes ) and not enough gastric distress to flush the system. Club ride tomorrow should be fun.
Funnily enough after 10+ years as a vegetarian it’s only now that I’ve stopped trying to be one that I have lost weight. Not much, I was 85-86kg and now I’m 83-84, but I was 81-82kg 25 years ago when I was a beanpole teenager so I reckon that’s as far as it goes.
I agree being veggie is good for maintaining a reasonable weight and not piling on lots of kilos, but there is a tendency to rely on a lot of carbs and starchy stuff like pasta, rice etc and (if you’re not vegan) cheese and dairy.
I am still mostly vegetarian, but I try to have that sort of stuff during the day (with minimal fat) and in the evenings have smaller quantities of more protein-based food, which often means meat.
I guess anything will work if you are consuming fewer calories than you are burning.
@sgt
Envy. I have been to Paraguay, Brazil and Venezuela. Love the food down there. Grandmother still lives in Paraguay actually.
@Chris
Probably cos people born after 1985 won’t have a effin clue what 501s are.
@Chris
maybe we should post our weights online next to our handle, with a right click graph function – that should keep us all honest over Christmas?
Just an observation, but after my recent jolly to Spain, where I rode an average of 8 hours, 2000m over 100km a day for 3 1/2 days, I lost no weight – for 3 days after, my weight stayed the same, then, despite normal diet and no riding, it suddenly dropped 3kg over the next week, and has stayed there, and I am now a buckle hole in from before my trip
I assume there are some delayed nutritional realignment processes happening as one’s body readjusts – plus probably some muscle swelling/ fluid retention that then clears
The other thing I notice is how massive my energy levels have been since – normally I’m dying a slow death until the light picks up in March again – this was the main reason I took myself off for a few days midweek – I intend to do this every November early december from now on – £250 all in for 4 days
I have all this audit/review/project work the Gov demands of us GPs now, to prove we are safe to treat our patients – I can tell you, regular sleep and exercise is what makes us safe, not stressing out trying to prove we know what we are doing, followed by the reduced moral that doing work for no benefit brings
Working world needs to review itself, and hack exercise to the top of the list!!
@Dr C
A-merckx.
Apropos of nothing, Kim Andersen thinks Jacob Fuglsang is Too Fat To Climb and win the Giro d’Italia. What hope for the rest of us?
@Dr C
I hope that’s part of what’s going on with me. Since I put the rollers resistance up to the maximum, I’ve started to put weight ON. I’ve also reduced chocolate consumption which usually results in good losses. I’m thinking maybe the guns are growing or I’m just not putting in enough time.
After a visit to the LBS yesterday to stare at and touch the Look 586 SL they have I walked into town to buy a tape measure which will be used to monitor my measurements but was primarily for checking for V-kit sizes. VMH and father are wondering about birthday and seasonal gifts.
@mouse
You were hoping to win the Giro d’Italia ? Sorry to be the one to say this but…
Seriously I think they have somewhat over-done the headline. Anderson is saying Fuglsang needs to come down from 69kg to 67.5kg. ‘s pretty simple – they know the power to weight ration required to stay with the climbers, and they know how many watts the guy can put out, neither of which will change much.
So the only way to improve the all important power-to-weight ratio is to change the other side of the equation.
Wiggins went through much the same thing, as he and his team realised that doing well in the Tour is pretty much a question of who can sustain over 6W/kg.
64*6= 384
300=50*6
Sweet jesus I need to cut another 14 kilo’s to win the Tour.
On the other hand… My brother is seriously skinny and he has 250 watts of power: 45*6= 270…
Does my brother seriously need only 270 watts to have 6W/kg?
Do I seriously need 384 for the same 6W/kg?
Yes, but you (or your brother…. your name’s not Frank is it ?) need to do it up the Tourmalet.
And at times you need to hit 6.7-6.8 W/kg to attack, then settle back to around 5-5 to 6.
It’s 6W/kg at threshold. Obviously they’re not doing that all day every day but it has to be sustainable for long periods, and you have to be able to come back and do the same thing again the next day… for three weeks.
Bon chance.
@Minion
Probably cos people born after 1985 don’t have a effin clue….
Fixed.
Seconded. The first couple of years in this gig, I killed myself and rarely made time for fitness, etc. At the beginning of Year 3, I started making exercise more of a priority. That’s why I ride in the morning rather than the afternoon. It means I work the rest of the day around the ride rather than trying to fit it in at the end of the day when I’m tired or other stuff comes up. It’s probably been as healthy a practice for my state of my mind as it has been for my weight.
@Dr C
Coming back to this, I’d be very interested to learn about fluctuations in your Vitamin D levels. A test before the trip and a test immediately afterwards. My suspicion is that higher Vitamin D could do wonders for fitness and energy…
@Steampunk
That would be interesting – I often wondered what blood levels are actually altered by exposure to sunlight
Maybe it is cortisol, maybe melatonin, maybe the vit D
I take a more simplistic view, that the amount of daylight affects some sort of seasonal clock – we seem to be one of the few animals (that is what we are) who don’t hibernate, but work harder during the winter and rest in the summer
I reckon some people are more dependant on this light exposure than others – I have always been an outside type, shunning company for fishing, surfing, camping, hiking, sailing, windsurfing, skiing, playing any outdoor sport in fact – once kiddies arrived, and work got tougher, the opportunity for this got a lot less
The three winter flights a year stopped, and I got sicker and sicker as the winter progressed – the big blast of white light of the ski trips was especially missed (I was lucky as a doctor who married late, to have plenty of disposable)
As soon as I retire, I’m spending the winter in the sun somewhere, or I think I will just shrivel up and die
@Steampunk
maybe you were wondering, would vit D supplements help? I doubt that – as I think it is the sunlight that does the good, and the vit D levels rise as evidence of that, but do not drive the effect
that said, I don’t know – I never take supplements, as they are the base profit maker for the pharm industry – exercise, sleep and sunlight are the true EPOs
@Dr C
Missed this until today. Great suggestion although the recording of vital statistics and bodily functions is probably in contravention of the rules at least in the spirit if not in the actual wording. A true adherent to the V should know these things in the same way that he has no need of HR, cadence or power monitoring.
I lost around 5kg during the summer through a combination of riding 3 or four mornings a week and really being careful about what I ate. with the knee going tits up at the end of the summer I eased off on the riding for a bit and the careful eating went with it. Most of the weight came back. Now I’m riding a lot more than I was then but I’m less amused by the minimalist sushi diet in the dark cold winter months and the weight is staying on.
@Dr C
Time to surround my desk with sun lamps!
@Chris
Or come to the sunny UAE !
Oddly enough I remember someone, a nurse I think, telling me that a lot of people here suffer vitamin A deficiency (is that what you get from too little sun exposure ?).
Mainly because most of the year the sun is so bloody hot so everyone stays out of it, plus the traditional clothing covers up most of the skin.
@ChrisO
You’re quite close to the airport, if you swing past Arrivals on your way to the desert in the morning, I’ll join you.
Tricky, do I nip home to pick up the bike or get a new one on the way to Heathrow? Summer kit might be an issue though. @frank can you get Castelli to to emergency airlift some Witte Kit in Lampre man sizings to Abu Dhabi?
Are you going to be in Abu Dhabi ? Or just transiting ?
Obviously as a Velominatus I have more than one bike so as long as you’re close enough to six foot there’s a Colnago Master ready to roll.
If you look to the other side of the runway from the terminal buildings, that’s where I live. I’ll wave.
@ChrisO
Haha, no unfortunately no intercontinental travel this week, your previous post seemed like too good an invitation to pass up and leaving cash and families to one side, it would be so easy to push back my chair, nod to my colleagues and mutter “see you Friday” on my way out, pick up some essentials at a nearby bike shop before hopping on a tube to Heathrow for a late afternoon flight.
Business is pretty good in Dubai though so I may find myself in that neck of the woods at some point.
@Chris
Yeah well, anyone who is house trained and reasonably self sufficient is welcome.
I live a pretty monastic lifestyle here. My family is in London so most of the time I Cycle, Work, Sleep… and Repeat. 48 weeks of the year I have a three bed/four bath house for me, two cats and three bikes.
There’s some good mountains a couple of hours away too, and even more if you go into Oman, up Jebel Akhdar. Never ridden it but might go there in February when the Tour of Oman is there – it’s supposed to be pretty awesome, in a dump truck kind of way.
Oooh, ooh, ooh… at last, a Black Sea Urchin.
I’d been wondering how bloody long that would take and whether I should just split my posts into three so I could bring my count up !
@ChrisO
As I’ve explained before, the best way to pad your post count is to make lots of mistakes, then make ANOTHER post correcting those mistakes…!
(I actually clicked on this post because I wanted to see how this ‘black sea urchin’ was related to weight loss. Very disappointed….)
Well if I posted every time to correct the apostrophes of certain Keepers I’d be a a fucking Rainbow Sea Urchin by now.