Harmonize Fitness
menu
Harmonize Fitness
Programs

Ultimate Muscle Building Program

superheroe

With Captain Marvel still in theaters and Avengers: Endgame the next month many of us are excited and motivated to get in the best shape of our lives. We can all get in amazing shape and get a superhero physique but we need to train hard and smart, if your goal is to lose fat we´ve created a program inspired on Captain Marvel and Avengers to lose fat which you can see by clicking here

We´ve created this muscle building program inspired by The Avengers and it´s based on the 5 principles of fitness. To be able to sustain any fitness goal we need good habits so by following this program for some time you´ll be able to develop the habits you need to sustain your results and make fitness part of your life.

Muscle gains take time, it is faster to lose fat than to gain muscle and the more experienced or the more time you´ve been training the more time it takes to gain lean muscle mass.

Most programs we can find to gain muscle mass are not focused on building an athletic, superhero looking physique and this is one of the reasons why most of us don´t want to put the work in the gym.  If we want to get the best results possible we need to work on the 5 principles of fitness, work smart and work hard, building a superhero physique is simple, we need to focus on the right exercises, use the best training variables, make sure that our nutrition program is on point to help our body recover and grow and also keep stress low and get good quality sleep.

This sounds like a lot but we share with you the best tools for each principle to make everything simple. If you are new to working out with weights, or you are new to the type of training and variables we use here you can gain muscle faster the first months, as you get to use to it the time at what you gain muscle mass starts to slow down. This is normal, all of us can gain more muscle when we start working out and as time pass by and we get more trained and our body gets use to it, it takes more time to gain muscle.

The goal with this program is to gain as much muscle mass as possible with the least amount of fat, whenever we want to gain muscle we will gain some fat along with that muscle but if we can make that fat gain as small as possible we will be able to stay lean and look amazing.

NUTRITION

Since our goal is to gain as much muscle as possible with the least amount of fat we need to keep our nutrition program as clean as possible so focusing on real fresh food and avoiding all junk, processed and fast food is key.

Calories and macronutrient ratios are important, we need to eat more to build muscle but if we eat too much we will gain fat, this is where things can get tricky. The nutrition program is mostly the same you´re supposed to be following as a lifestyle, meals and dishes cooked and prepared with real fresh ingredients, the only difference is that you can eat a little more.

Focusing on macros over calories is the best option, our body needs nutrients to function, recover and grow so if we set macronutrient ratios we make sure to give our body the nutrients it needs, we share with you some numbers and formulas below you can use to set your macro ratios for this program:

Balance nutrition guide

PROTEINS – 1.5 grams per pound of bodyweight

FATS – 0.5 grams per pound of bodyweight

CARBOHYDRATES – 1.5 grams per pound of bodyweight

Just take your bodyweight in pounds and multiply if by each of the macros, for example for someone who weights 132 pounds (that´s my current weight):

Proteins 132 x 1.5 = 198 grams

Fats 132 x 0.5 = 66 grams

Carbohydrates 132 x 1.5 = 198 grams

If we focus on setting macronutrient ratios the total calories will fall into place, we can take the numbers from the example above to get calories, we just multiply the results by the calories per gram for each macronutrient:

Proteins 198 x 4 = 792

Fats 66 x 9 = 594

Carbohydrates 198 x 4 = 792

            Total calories = 2178 calories per day

There are essential amino acids and essential fatty acids but there are no essential carbohydrates this means that our body only needs carbs for energy so this gives us the opportunity to cycle or manage carbohydrates. Take this numbers as a guide and make the adjustments you need, keeping proteins and fats the same while manipulating carbohydrates is the best way to go, starting with 1.5 grams of carbs per pound of bodyweight is a good starting point but if you feel like you need more energy, or if you want to gain more mass you can go to 2.0 grams per pound of bodyweight if you see that you are gaining weight fast and you want to slow it just reduce carbohydrates.

Ketogenic nutrition guide

Ketogenic diets are an amazing tool to use to stay lean and to improve health, this diets can help you gain muscle mass while staying lean which makes it easier to gain muscle mass without gaining too much fat.

If you are new to this diets and new to training I don´t recommend you try keto while following this program for the first time, the first weeks when you start keto you´ll get “the keto flu” which are different symptoms you get from your body getting read of all carbohydrates and junk which can be though to manage and it the program there will be some stuff going on emotionally so there´s no need to make it harder.

Ketogenic diets are high in fat, moderate in protein and low in carbohydrates, there´s not exact numbers for each macro but considering fats around 70% of your diet, proteins 20% and carbohydrates 10% is a good place to start.

FATS – 70%

PROTEINS – 20%

CARBOHYDRATES – 10%

From there you can make the adjustments you need. It´s necessary that you have an idea  of the amount of food you eat so the first days you´ll need to read the labels and do the math to know how much you are eating, you won´t be doing this for the rest of your life, and don´t get stressed if you can´t be exact and perfect with everything, looking for perfection will only stress you more.

FOOD LIST

Approved foods

We know there are so many foods left so we´ll be adding them every time we find out one missing. To cook you can use herbs, seasoning and condiments.

I´m not all in with cheat meals but in this program if you want to have a cheat meal you can do it once or twice a week, it all depends of your results and how those cheat meals affect you, for some of us after a while of eating clean meals one cheat meals can make us feel bad.

Intermittent fasting is an amazing tool used by ancient civilizations for so many years to treat and prevent diseases and also for spirituality. It´s an awesome tool with a lot of benefits for our health and it also makes it easier for us to stay lean. The nutrition programs we saw before to set macronutrient ratios with a more balanced diet of proteins, fast and carbohydrates or a ketogenis diet higher in fats, moderate protein and low carbohydrates tell us what to eat, intermittent fasting tell us when to eat. Since our goal with this program is gain muscle mass  having 3 meals a day is a great option, if we want to get more benefits from fasting the best option is to keep those 3 meals in an 8 hour period and schedule them around our workouts and fast for 16 hours. If you train in the morning then having breakfast and lunch with a snack in between is the way to go, if you train at night then having lunch and dinner with a snack between is the option. If you can´t make this schedule work for you don´t worry that much find one that works for you, you can stay with breakfast, lunch and dinner and workout at the time you can.

Once you set your macronutrient ratios based on the formulas we saw before you divide your results into 3 meals.

TRAINING

For the training part of the program we´ll use 2 techniques called progressive overload and periodization which will give us the opportunity to get stronger on key movements and be able to track that progress and it also give us the opportunity to work in different rep ranges which is the way in which we can ensure muscle gains with both types of hypertrophy to get the best results.

The program is a 5 day split so you do all 5 days and on day 6 you start again. One cycle is made up of 10 days so you´ll be doing the 5 day split twice to get one cycle, on the first part of the cycle we´ll be working on strength which means heavy weight and low reps, around 5 – 7 reps and on the second part of the cycle  we´ll be working on hypertrophy which means lighter weight and more reps around 8 – 12 reps.

To use periodization, every week the reps will vary for both parts of the cycle and to use progressive overload you need to get stronger you need to lift more weight, since we will be increasing reps it will be harder to increase weight every week which is also a way to use progressive overload but to make it more effective the complete training program last 30 days, you can repeat this program 2 or 3 times and each time you start it you must be able to lift more weight for both parts of the cycle.

Muscle building workout.

If you want to take your training to another level you can do some cardio every day, 20 to 30 minutes of cardio is ok just try to keep it low to moderate intensity, make sure that you really can workout this much and avoid injuries and also consider the amount of food, you need to eat enough to have energy for the workouts, the entire day and to recover and build mass.

SLEEP

Nowadays most of us don´t prioritize sleep but if you want to get the best results you need to give it the importance it deserves. Try to get 8 hours of good quality sleep every night, our body needs to recover after the workouts and most of that recovery is done while we sleep, if we don´t get enough good quality sleep and the body is not recovered from the workouts we won´t be as focused as we need in the gym and we can get injured, we won´t have energy, it´ll be harder to stick with the diet.

Lack of sleep gets out of balance all systems, hormones and functions in our body, the internal clock of our body gets out of rhythm and this impacts negatively not only our results but our health. If you can´t get 8 hours of sleep every night you can get amazing results with 6 hours of sleep every night as long as those 6 hours of good quality and if the other 4 principles of fitness are in place.

What you can do to make sure those 6 hours are as great as possible is to develop a sleeping schedule which means to go to sleep at the same time every night and wake up at the same time every day. 60 minutes before you go to sleep turn off all lights, this include light bulbs, tv, computer, laptop, tablet, ipad, cell phone, etc. If you can´t do it 60 minutes try 30 minutes before going to bed, this will help your body know that is time to sleep and it will start producing melatonin.

When you are in bed, the last 10 to 15 minutes before you fall asleep focus on something you are really grateful for and really feel the emotion of gratitude in your heart, once you feel the emotion think and imagine yourself already having the physique you want while you keep the emotion of gratitude.   

STRESS

Stress is also highly important, stress increase cortisol and it can block your fat loss. Stress keeps our body in the “fight or flight” response, it keep us alert to survive dangerous situations, when we´re in this state our body uses all the energy to keep us awake and survive so there´s no energy and time to recover, grow and heal. We spend most of our day in this state which stops our body from recovering, healing and growing. This makes it harder for our body to build muscle mass and keep body fat low.

We need to keep stress low and we can do that by avoiding negative situations, negative environment and negative people. You may know someone who spend most of the time blaming, complaining and criticizing, if you can avoid those people do it. You have a big goal to focus on which is to get in amazing shape so you can´t be wasting time listening to those comments.

In the next section which is Mindset we´ll talk about breathing techniques which are a great tool to lower stress apart from avoiding and keeping negativity out of your life.

MINDSET

Getting the right mindset is key for your results, realizing and accepting that it takes time to gain muscle and to get the physique you want is the first step. As you keep progressing it will take more time to gain muscle mass but the results you´ll see every week or two are enough to keep you motivated. How you look in the mirror and how you feel are the most important and motivating results.

Since we got inspired by superheroes and our goal is to get an amazing physique, lean, strong and more of a superhero look the program is hard. You need to be really committed and focus.

Things get harder when we´re not living a healthy lifestyle, we need to make some changes in order to develop the right habits and that means that we need to make different choices which takes us out of our comfort zone and this go against what our mind wants. Our mind wants us to stay as comfortable as possible, it likes routines, habits and systems where it doesn´t have to think and work that much to do them, when we want to develop new habits we need to make different choices and this takes effort, time and work so our mind comes with so many different excuses to avoid the work.

Do not pay attention to those excuses, do what you need to do and see what you are capable of, do not let your mind play tricks with you and don´t believe the excuses and reasons why you can´t achieve something.

In the sleep section we talk about turning off light and electronic devices at least 30 minutes before you go to sleep, you can take those 30 minutes to do some breathing exercises that will help you reduce stress, focus on your goal and sleep better.

There are many breathing techniques but to keep it simple just close your eyes and take a deep breath, then slowly release it, breathe in and breathe out slowly, focus on breathing from your diaphragm. When breathing slowly you´ll feel how your heart rate slows, your body and muscles start to relax and your mind starts to calm down. Just breathing deeply and slowly reduces stress and helps you fall asleep faster, once you do this for a couple of minutes think of something you are grateful and feel the emotions of gratitude deeply in your heart, once you feel grateful create an image of yourself already having the physique you want, keep that image in your mind while feeling gratitude at the same time.

Last thing I will say is to stick to the program, we´re all looking for fast results but that´s impossible, it will take some time to achieve our goal, I know that we all want to see some results that keep us motivated and you´ll see those results but not in one day, stick to the program for the 30 days it last and you´ll be amazed, if you keep changing programs every week you´ll never make progress, you´ll never see results and you´ll keep failing time and time again.

Some of the most important keys to achieve anything is patience, discipline and consistency so stay with the program long enough to see results and to get to your goal. In some weeks you´ll be able to feel and see some progress, the best way to measure your progress is by how the clothes fit and the mirror, the scale is not the best option because it only considers total weight and not body composition.

Here you have a complete program to gain muscle mass and get a superhero physique, you can follow this program whenever you want to gain muscle mass or get stronger. We created another program also inspired in Captain Marvel and Avengers Endgame to help you lose fat and stay lean. You can follow the two of them one after another and keep changing them.

Now you need to put in the time and effort, you need to work hard and smart, if you follow the program you´ll be working smart but the hard work depends of you. We are capable of achieving great things but our biggest limit is our mindset, don´t let any limiting belief, fear, doubt or excuse keep you where you are. There´s nothing to fear and nothing to lose, getting in amazing shape is just the beginning.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

116 Comments

  • Have you ever considered about adding a little bit more than just your
    articles? I mean, what you say is valuable and everything. But imagine if you added some
    great photos or video clips to give your posts more,
    “pop”! Your content is excellent but with pics and video clips, this site could definitely be one of the best in its niche.
    Excellent blog!

    Also visit my web-site: Maxwell

    • Hi, thanks for visiting our site. Yes, you´re right! We´re working on images and video to improve it, we´re also getting everything ready for a YouTube channel to complement the site.

  • Do you mind if I quote a couple of your articles as long as
    I provide credit and sources back to your webpage? My blog site is in the very same niche
    as yours and my visitors would genuinely benefit from some of the information you present here.
    Please let me know if this ok with you. Many thanks!

    Here is my website; Winona

  • Greetings from Carolina! I’m bored at work so I decided to check out your
    site on my iphone during lunch break. I really like
    the info you provide here and can’t wait to take a look when I get home.
    I’m surprised at how quick your blog loaded on my mobile ..

    I’m not even using WIFI, just 3G .. Anyhow, excellent site!

    Feel free to surf to my blog :: Lionel

  • At this time it sounds like WordPress is the best blogging platform out there
    right now. (from what I’ve read) Is that what you are using on your blog?

    My web site: Buster

  • I like looking through an article that will make men and women think.
    Also, thanks for permitting me to comment!

    my site … Juliet

  • Helpful info. Fortunate me I found your website unintentionally, and I’m stunned
    why this twist of fate didn’t came about earlier!

    I bookmarked it.

    Stop by my homepage: Mikki

  • My spouse and I stumbled over here different web
    address and thought I may as well check things out. I like what
    I see so now i’m following you. Look forward to looking at your web page for a second time.

    Feel free to visit my blog post … Howard

  • Hi there, I enjoy reading through your article.
    I wanted to write a little comment to support you.

    Feel free to visit my web-site :: Gertie

    • Hi, thanks for taking the time to read and leave a comment! Have a great day.

  • I think the admin of this web site is really working hard in favor of
    his site, since here every information is quality based information.

    Also visit my blog post Nina

  • Hi my friend! I want to say that this post is
    awesome, nice written and include approximately all significant infos.
    I’d like to look extra posts like this .

    My web page – Lorie

  • If you would like to take much from this post
    then you have to apply these strategies to your won blog.

    Here is my website :: Gordon

  • Magnificent goods from you, man. I’ve understand your stuff previous to and you are just too great.
    I actually like what you’ve acquired here, really like what you’re saying
    and the way in which you say it. You make it entertaining and
    you still care for to keep it sensible. I can’t wait to read much more from
    you. This is actually a wonderful site.

    my page :: Marcelino

  • Everything published was actually very reasonable.
    However, think about this, suppose you composed a catchier post title?

    I ain’t saying your information isn’t good., but what if
    you added a title that grabbed folk’s attention? I mean Ultimate Muscle
    Building Program – Harmonize Fitness
    is a little plain. You should peek at Yahoo’s home page and see
    how they create news titles to get people interested.
    You might add a related video or a related picture or two to
    get readers interested about everything’ve written. In my opinion,
    it would make your website a little livelier.

    Here is my blog post; Zelma

    • Hi, thanks for your comment, we´re working on more pictures to improve content and make the site more interesting. I thought about titles but never came to mind going to Yahoo nd take a look at their titles. Thanks!

  • If you are going for best contents like myself, simply
    go to see this web page all the time because it offers quality contents,
    thanks

    Visit my page; Randall

  • I’m not that much of a online reader to
    be honest but your sites really nice, keep it up!

    I’ll go ahead and bookmark your site to come back
    in the future. All the best

    Also visit my website … Dakota

  • Great blog! Do you have any tips and hints for aspiring
    writers? I’m planning to start my own blog soon but I’m a little lost on everything.
    Would you suggest starting with a free platform like WordPress or go for a
    paid option? There are so many choices out there
    that I’m completely confused .. Any ideas? Many thanks!

    Here is my webpage :: Bonnie

    • Hi, I would go with wordpress, it´s a great platform and you can invest money and time on other things like themes, web host, servers, domain.

  • We are a group of volunteers and opening a new
    scheme in our community. Your web site provided us with valuable info to work on. You’ve done
    a formidable job and our whole community will be grateful to you.

    Also visit my blog post Mariel

  • It’s difficult to find experienced people on this subject, but you seem like you know what you’re talking about!
    Thanks

    my web-site – Heidi

    • Hi, thanks for visiting and leaving a comment. I´m learning more every day and trying to make the knowledge useful for everyone.

  • Hi there! I just wanted to ask if you ever have any problems with hackers?
    My last blog (wordpress) was hacked and I ended up losing several weeks of hard
    work due to no back up. Do you have any solutions to prevent hackers?

    My page Clair

    • Hi, a webhosting can help with backups. I also have 2 back ups of all the content on usb and hard drive but in this case I´ld need to upload everything again. I´m looking for strategies to prevent hackers too.

  • First of all I want to say excellent blog! I had a quick question which I’d like to ask if you do not
    mind. I was interested to find out how you center yourself and clear your
    head before writing. I’ve had a difficult time clearing my thoughts in getting my ideas out.
    I do take pleasure in writing however it just seems like the first
    10 to 15 minutes tend to be wasted just trying to figure
    out how to begin. Any ideas or tips? Many thanks!

    My webpage: Glinda

    • Hi, I shcedule 2 or 3 hours every morning to write, I choose a topic and write all ideas that come to mind, I write as much as I can related to the topic and then I leave it for a couple of days. A couple of days later or maybe next week I come back and work on the content trying to put all ideas in an organized way which is the hardest part for me.

  • Oh my goodness! Awesome article dude! Thank you, However
    I am encountering difficulties with your RSS. I don’t know why
    I am unable to join it. Is there anyone else having similar RSS problems?
    Anybody who knows the solution can you kindly respond?
    Thanks!!

    Here is my blog: Senaida

  • Excellent site you have here.. It’s difficult to find high-quality writing like yours these days.
    I honestly appreciate people like you! Take care!!

    my homepage: Linwood

  • I love what you guys tend to be up too. This sort of clever work and
    reporting! Keep up the superb works guys I’ve incorporated you guys to
    my personal blogroll.

    My web-site – Theodore

  • Hi there! I could have sworn I’ve visited this web site before but after
    browsing through a few of the posts I realized it’s new
    to me. Anyways, I’m definitely delighted I found it
    and I’ll be book-marking it and checking back regularly!

    My web site Faustino

  • Hey there! I realize this is somewhat off-topic however I had to ask.
    Does building a well-established website like yours take
    a large amount of work? I am brand new to writing a blog but
    I do write in my journal everyday. I’d like to start a blog so I can share my personal
    experience and feelings online. Please let me know if you have any suggestions or tips
    for new aspiring blog owners. Thankyou!

    Take a look at my web page :: Sara

  • Wow, this post is pleasant, my sister is analyzing these things, therefore I am
    going to let know her.

    Feel free to visit my blog post :: Isabel

  • What’s up to every single one, it’s really a fastidious for me to go to see this website, it contains valuable Information.

    Also visit my webpage; Johnnie

  • Hi, this weekend is good designed for me, because this moment
    i am reading this impressive informative post here at my residence.

    My blog post; Arnold

  • My brother recommended I might like this blog.
    He was entirely right. This post truly made my day. You can not imagine just how much time I
    had spent for this info! Thanks!

    my site; Mallory

  • Amazing things here. I’m very glad to look your post.
    Thank you so much and I’m looking forward to contact you.
    Will you kindly drop me a mail?

    My homepage; Carey

  • Hey There. I discovered your blog the use of msn. This
    is an extremely well written article. I will be sure to
    bookmark it and come back to read extra of your helpful information. Thanks for the
    post. I’ll definitely return.

    Feel free to visit my site … Erlinda

  • What a data of un-ambiguity and preserveness of precious experience on the topic of unexpected feelings.

    my website :: Carissa

  • Hi, constantly i used to check web site posts here in the early hours in the break of day, as i like to gain knowledge of more and more.

    Here is my web page – Lena

  • I got this web site from my friend who shared with me regarding this website and at the moment this time I am browsing this web page and
    reading very informative articles or reviews at this place.

    Visit my web site :: Lasonya

  • Hey superb website! Does running a blog similar to this take a great deal of
    work? I have no expertise in programming but I had been hoping to
    start my own blog in the near future. Anyways, if
    you have any suggestions or tips for new blog owners please share.
    I understand this is off topic but I just wanted to ask.
    Many thanks!

    Feel free to surf to my webpage: Meghan

  • This blog was… how do I say it? Relevant!! Finally I’ve found something that helped me.

    Thanks a lot!

    My web site Ariel

  • I am really inspired along with your writing talents as smartly as with
    the format for your weblog. Is this a paid subject matter or did you
    customize it your self? Anyway keep up the excellent quality writing, it
    is rare to peer a great weblog like this one nowadays..

    Here is my blog :: Luella

  • I think the admin of this site is truly working hard for
    his site, because here every material is quality based
    material.

    Here is my web site; Rafaela

    • Hi, thanks for your comment, we´re working as hard as possible to share the best content.

  • I have read several good stuff here. Definitely price bookmarking for revisiting.
    I wonder how a lot attempt you put to create such a magnificent
    informative website.

    Feel free to surf to my page Tawanna

  • When some one searches for his essential thing, thus he/she wants to
    be available that in detail, therefore that thing is maintained
    over here.

    Here is my blog :: Belen

  • Hi there, I discovered your blog by the use of Google at the same time as searching for a similar matter,
    your website came up, it seems to be great.
    I have bookmarked it in my google bookmarks.
    Hi there, simply become alert to your weblog via Google,
    and located that it’s truly informative. I’m gonna be careful for
    brussels. I’ll be grateful if you happen to continue this in future.

    Many folks will probably be benefited from your writing.

    Cheers!

    Here is my blog post – Maxie

  • you’re actually a excellent webmaster. The site loading velocity is amazing.
    It seems that you are doing any unique trick. Furthermore, The contents are masterwork.
    you have done a wonderful activity on this subject!

    my site; Ines

  • Oh my goodness! Amazing article dude! Thank you, However I
    am having difficulties with your RSS. I don’t know the reason why I cannot join it.
    Is there anybody having identical RSS issues? Anyone that knows the answer can you kindly respond?
    Thanx!!

    Also visit my blog post; Dorothy

  • I’ve been browsing online more than three hours nowadays, but I
    by no means found any fascinating article like yours. It is lovely value enough for me.
    In my view, if all site owners and bloggers made excellent content as you did, the internet might be a lot more useful than ever before.

    my site … Maura

    • Hi, it´s hard to make excellent content. Thanks for reading our article.

  • I simply could not depart your website prior to suggesting that I actually loved the
    standard information an individual provide to your visitors?
    Is going to be back regularly to check up on new
    posts

    Feel free to surf to my web blog … Pasquale

  • I’d like to find out more? I’d love to find out some additional information.

    Feel free to visit my site :: Wilda

  • I am sure this article has touched all the internet
    users, its really really nice paragraph on building up new webpage.

    my web-site … Elsie

  • Howdy! Quick question that’s completely off topic. Do you know
    how to make your site mobile friendly? My weblog looks weird when browsing from my iphone.

    I’m trying to find a template or plugin that might be
    able to resolve this problem. If you have any suggestions, please share.
    With thanks!

    My webpage :: Quinn

    • Hi, there are pluging that can help. I can´t remember the ones we use now, let me check and I let you know.

  • Somebody necessarily assist to make seriously posts I would state.
    That is the very first time I frequented your website page and to this point?
    I amazed with the analysis you made to make this actual submit extraordinary.
    Magnificent process!

    my web site: Wilhelmina

  • Please let me know if you’re looking for a writer for your site.

    You have some really great articles and I feel I would be a good asset.

    If you ever want to take some of the load off, I’d absolutely love to write some material for
    your blog in exchange for a link back to mine.
    Please shoot me an email if interested. Kudos!

    My website Deandre

  • Woah! I’m really enjoying the template/theme of this blog.

    It’s simple, yet effective. A lot of times it’s very hard to get that “perfect balance” between usability and
    visual appearance. I must say you have done a fantastic job with this.
    Also, the blog loads very fast for me on Safari. Exceptional Blog!

    my webpage Clemmie

    • You´re right, it´s very hard to get that perfect balance. Thanks for visiting our blog.

  • My brother recommended I would possibly like this web site.
    He was once entirely right. This put up actually made my day.

    You can not imagine just how much time I had spent for this info!

    Thank you!

    Also visit my homepage … Cherie

  • Wow, marvelous blog layout! How long have you been running a blog for?

    you make running a blog look easy. The whole look of your site is
    excellent, as well as the content!

    Look into my page; Wayne

    • Hi, it´s been a couple of years now. It takes time and effort. Hope you like it and find it useful.

  • Attractive section of content. I just stumbled upon your site and in accession capital to assert that I acquire actually enjoyed account your blog posts.
    Any way I’ll be subscribing to your feeds and even I
    achievement you access consistently quickly.

    Also visit my web blog … Ursula

  • Does your blog have a contact page? I’m having a tough time
    locating it but, I’d like to shoot you an email.
    I’ve got some creative ideas for your blog you
    might be interested in hearing. Either way, great website and I look forward to seeing
    it grow over time.

    Feel free to visit my webpage … Berry

    • Hi, we´re having trouble with the contact page and social media. We´re working on it.

  • Greetings I am so glad I found your weblog, I really found you by accident, while I was looking on Yahoo for something else,
    Nonetheless I am here now and would just like to say thanks a lot for a marvelous post and a all round exciting blog
    (I also love the theme/design), I don’t have time to read it all
    at the moment but I have saved it and also added in your RSS feeds,
    so when I have time I will be back to read much more,
    Please do keep up the great work.

    Here is my homepage :: Steve

    • Hi, thanks for taking the time to visit our blog and leave a comment. Hope it´s useful.

  • I like the helpful info you provide in your articles.
    I’ll bookmark your weblog and check again here frequently.
    I’m quite sure I will learn a lot of new stuff right here!
    Best of luck for the next!

    My blog Giselle

  • I was curious if you ever thought of changing the structure
    of your blog? Its very well written; I love what youve got to say.
    But maybe you could a little more in the way of content so people
    could connect with it better. Youve got an awful lot of text for only having one or two images.
    Maybe you could space it out better?

    Feel free to surf to my blog; Lakeisha

  • If you are going for best contents like myself, just visit this site all the
    time as it provides quality contents, thanks

    my website … Zachery

  • Just want to say your article is as surprising. The clearness in your post is just spectacular and that i could think you’re knowledgeable on this subject.
    Fine with your permission allow me to clutch your feed
    to keep updated with drawing close post. Thank you a million and please carry
    on the enjoyable work.

    Also visit my blog post … Mazie

  • Nice blog right here! Also your website lots up very fast!

    What web host are you the usage of? Can I am getting your associate link
    on your host? I wish my website loaded up as quickly as yours lol

    My homepage Rodrick

  • Hola! I’ve been reading your website for a while now and finally got the courage to go ahead
    and give you a shout out from Porter Texas! Just wanted to mention keep up the good job!

    Feel free to visit my web site; Delmar

  • I’ve been exploring for a bit for any high-quality articles or weblog posts in this kind of area
    . Exploring in Yahoo I eventually stumbled upon this site.

    Studying this information So i’m glad to show that I have an incredibly excellent uncanny feeling I discovered exactly what I needed.

    I such a lot no doubt will make sure to do not disregard this
    site and give it a glance on a relentless basis.

    Here is my blog: Joan

  • Hi to every one, because I am actually keen of reading this weblog’s post to be updated
    daily. It includes good stuff.

    Also visit my webpage – Blaine

  • I have been browsing on-line more than 3 hours today, yet I by no
    means found any fascinating article like yours.
    It’s lovely value sufficient for me. In my opinion, if all site owners and bloggers made excellent content as you probably did, the
    net can be much more useful than ever before.

    My page – Ross

    • Hi, thanks for reading our article. It´s hard to make excellent content, I strive for that every day.

  • I’m extremely inspired along with your writing abilities
    and also with the structure to your blog. Is that this a paid theme or did
    you customize it your self? Anyway stay up
    the excellent quality writing, it is uncommon to see a
    nice blog like this one these days..

    Also visit my homepage – Troy

    • Hi, thanks for visiting our blog. We´re still working on it to improve the content and experience.

  • I was curious if you ever thought of changing the structure of your website?
    Its very well written; I love what youve got to say.
    But maybe you could a little more in the way of content
    so people could connect with it better. Youve got an awful lot of text for only having 1 or two
    images. Maybe you could space it out better?

    Here is my web page :: Iola

    • Hi, you´re right it´s a lot of text. I´ve been working on format and more images for the past days to improve it. Thanks for your comment.

  • Hello, i think that i saw you visited my web site so i came to “return the favor”.I’m trying to find things
    to improve my web site!I suppose its ok to use a few of your ideas!!

    Stop by my webpage :: Kristi

    • Hi, thanks. I took ideas from sites I like and found ways to make them fit my style.

  • Good day I am so happy I found your site, I really found you by mistake,
    while I was researching on Aol for something else, Anyways I am here now and
    would just like to say thanks a lot for a remarkable post and a
    all round exciting blog (I also love the theme/design), I don’t have time to look over it
    all at the minute but I have bookmarked it and also included your
    RSS feeds, so when I have time I will be back to read a
    lot more, Please do keep up the superb work.

    Visit my homepage: Rich

  • Hi there! I could have sworn I’ve been to this website before but after browsing through a few
    of the articles I realized it’s new to me. Anyhow, I’m certainly delighted I discovered it and I’ll be bookmarking
    it and checking back regularly!

    Take a look at my web blog; Terra

  • Wow! Finally I got a website from where I be capable of really get useful
    facts concerning my study and knowledge.

    My blog post :: Kelly

  • Thanks in support of sharing such a fastidious thought, paragraph is nice, thats why i have read it entirely

    Feel free to surf to my page: Eli

  • 화천안마
    Just desire to say your article is as astounding.
    The clearness for your publish is just excellent and i can think you are an expert in this subject.
    Well with your permission allow me to grasp your feed
    to keep up to date with approaching post. Thank you a million and please
    keep up the rewarding work.경주출장안마 , https://yeojuoffice.site.

  • We are a group of volunteers and starting a brand new scheme in our
    community. Your site provided us with useful information to work on.
    You have done an impressive job and our entire neighborhood
    might be thankful to you.

    Take a look at my web-site: 007카지노

    • Hi, thanks for visiting our website and thanks for your comment,
      have an amazing day!

Leave a Comment