43M, 5'10"/178cm , SW 210lb/95kg, GW 185lb/84kg, CW 178lb/80.7kg
I wanted to share my experience with weight loss over this past year. You may notice that my CW is lower than my GW. I've been successful! In my past, I've failed at losing weight so many times that I didn't think it was going to happen, but it did!
My history
I feel like I've been struggling with my weight all my life. I've always been a bit pudgy. Growing up I was always a little heavier than my peers, not by a lot, but enough to be noticeable. You know how little kids can be scrawny? That wasn't me. Also, I wouldn't say I had the best examples of eating growing up. We were a Midwest family eating a Midwest diet: hamburger helper; pork chops with scalloped potatoes; spaghetti with 1lb of ground beef in the sauce; kielbasa with mashed potatoes; BBQ chicken and baked potatoes, and my personal favorite Upside-Down Hamburger Casserole (don't go looking for it, it is not good for you). There was always a two gallon bucket of ice cream in the freezer. My go-to snack was chips and cheese liberally sprinkled with Franks Red Hot. It wasn't my intention to trigger personal cravings, yet here we are.
Looking back, I'm surprised I wasn't bigger than what I was, but I did like to ride my bike everywhere and I played golf and tennis and a job kept me busy. It was in college that I put on weight fast. My first semester, I went from a size 32 waist to a size 36 waist. Many of the meals served at the fraternity were very high in calories, e.g. tater tot casserole. Besides walking to class I was not getting much exercise, but I did join the karate club and swam a bit at the pool. I was grateful that my brother got bigger and was able to hand me down some jeans.
80.7My dad was diagnosed ALS the summer after my freshman year. He deteriorated quickly and I found myself driving home (2hrs one way) every weekend to help out the family which was not good for my grades. I had to drop out of university second semester to help nurse him full time. All we could really do was hang out and eat and smoke. Smoking was a bad idea and it made me exercise less. On the bright side, I started dating my future wife in my only free time on Sunday morning. During this time, I was first introduced to the Atkins Diet. I swallowed the information hook line and sinker after reading the book. And holy cow, I had no problems eating a high protein and high fat diet. I did the entire ketosis tracking and lost some weight. I was very happy with that. It was short lived loss, but a loss nonetheless.
After college I would like to say that I was active, but this is probably a little self delusion. I lived in Chicago and walked a lot, but I ate a lot too. I did go to the gym before work every morning, but had a cigarette and stopped by for a big muffin or doughnut on the walk to the office. Dinner and lunch were always out to eat. Living by yourself and not really having a proper kitchen does not lead to healthy eating. 43M, 5'10"/178cm , SW 210lb/95kg, GW 185lb/84kg, CW 178lb/80.7kg
I wanted to share my experience with weight loss over this past year. You may notice that my CW is lower than my GW. I've been successful! In my past, I've failed at losing weight so many times that I didn't think it was going to happen, but it did!
My history
I feel like I've been struggling with my weight all my life. I've always been a bit pudgy. Growing up I was always a little heavier than my peers, not by a lot, but enough to be noticeable. You know how little kids can be scrawny? That wasn't me. Also, I wouldn't say I had the best examples of eating growing up. We were a Midwest family eating a Midwest diet: hamburger helper; pork chops with scalloped potatoes; spaghetti with 1lb of ground beef in the sauce; kielbasa with mashed potatoes; BBQ chicken and baked potatoes, and my personal favorite Upside-Down Hamburger Casserole (don't go looking for it, it is not good for you). There was always a two gallon bucket of ice cream in the freezer. My go-to snack was chips and cheese liberally sprinkled with Franks Red Hot. It wasn't my intention to trigger personal cravings, yet here we are.
Looking back, I'm surprised I wasn't bigger than what I was, but I did like to ride my bike everywhere and I played golf and tennis and a job kept me busy. It was in college that I put on weight fast. My first semester, I went from a size 32 waist to a size 36 waist. Many of the meals served at the fraternity were very high in calories, e.g. tater tot casserole. Besides walking to class I was not getting much exercise, but I did join the karate club and swam a bit at the pool. I was grateful that my brother got bigger and was able to hand me down some jeans.
80.7My dad was diagnosed ALS the summer after my freshman year. He deteriorated quickly and I found myself driving home (2hrs one way) every weekend to help out the family which was not good for my grades. I had to drop out of university second semester to help nurse him full time. All we could really do was hang out and eat and smoke. Smoking was a bad idea and it made me exercise less. On the bright side, I started dating my future wife in my only free time on Sunday morning. During this time, I was first introduced to the Atkins Diet. I swallowed the information hook line and sinker after reading the book. And holy cow, I had no problems eating a high protein and high fat diet. I did the entire ketosis tracking and lost some weight. I was very happy with that. It was short lived loss, but a loss nonetheless.
After college I would like to say that I was active, but this is probably a little self delusion. I lived in Chicago and walked a lot, but I ate a lot too. I did go to the gym before work every morning, but had a cigarette and stopped by for a big muffin or doughnut on the walk to the office. Dinner and lunch were always out to eat. Living by yourself and not really having a proper kitchen does not lead to healthy eating.
For my wedding, I went back on Atkins and dropped weight again, but my bride-to-be hated eating that way, so after we were married there was no more Atkins dieting for me. On the bright side my fiance said she wouldn't marry a smoker, so I quit cold turkey two months before the big day. Not smoking allowed me to keep being active even though I was heavy. I feel like I dodged a bullet with the short lived Atkins diet.43M, 5'10"/178cm , SW 210lb/95kg, GW 185lb/84kg, CW 178lb/80.7kg
I wanted to share my experience with weight loss over this past year. You may notice that my CW is lower than my GW. I've been successful! In my past, I've failed at losing weight so many times that I didn't think it was going to happen, but it did!
My history
I feel like I've been struggling with my weight all my life. I've always been a bit pudgy. Growing up I was always a little heavier than my peers, not by a lot, but enough to be noticeable. You know how little kids can be scrawny? That wasn't me. Also, I wouldn't say I had the best examples of eating growing up. We were a Midwest family eating a Midwest diet: hamburger helper; pork chops with scalloped potatoes; spaghetti with 1lb of ground beef in the sauce; kielbasa with mashed potatoes; BBQ chicken and baked potatoes, and my personal favorite Upside-Down Hamburger Casserole (don't go looking for it, it is not good for you). There was always a two gallon bucket of ice cream in the freezer. My go-to snack was chips and cheese liberally sprinkled with Franks Red Hot. It wasn't my intention to trigger personal cravings, yet here we are.
Looking back, I'm surprised I wasn't bigger than what I was, but I did like to ride my bike everywhere and I played golf and tennis and a job kept me busy. It was in college that I put on weight fast. My first semester, I went from a size 32 waist to a size 36 waist. Many of the meals served at the fraternity were very high in calories, e.g. tater tot casserole. Besides walking to class I was not getting much exercise, but I did join the karate club and swam a bit at the pool. I was grateful that my brother got bigger and was able to hand me down some jeans.
80.7My dad was diagnosed ALS the summer after my freshman year. He deteriorated quickly and I found myself driving home (2hrs one way) every weekend to help out the family which was not good for my grades. I had to drop out of university second semester to help nurse him full time. All we could really do was hang out and eat and smoke. Smoking was a bad idea and it made me exercise less. On the bright side, I started dating my future wife in my only free time on Sunday morning. During this time, I was first introduced to the Atkins Diet. I swallowed the information hook line and sinker after reading the book. And holy cow, I had no problems eating a high protein and high fat diet. I did the entire ketosis tracking and lost some weight. I was very happy with that. It was short lived loss, but a loss nonetheless.
After college I would like to say that I was active, but this is probably a little self delusion. I lived in Chicago and walked a lot, but I ate a lot too. I did go to the gym before work every morning, but had a cigarette and stopped by for a big muffin or doughnut on the walk to the office. Dinner and lunch were always out to eat. Living by yourself and not really having a proper kitchen does not lead to healthy eating.
For my wedding, I went back on Atkins and dropped weight again, but my bride-to-be hated eating that way, so after we were married there was no more Atkins dieting for me. On the bright side my fiance said she wouldn't marry a smoker, so I quit cold turkey two months before the big day. Not smoking allowed me to keep being active even though I was heavy. I feel like I dodged a bullet with the short lived Atkins diet. I had a manager that lost a ton of weight by living on chicken wings and then had to have a triple bypass surgery. I think a lot of Atkins dieters forget to eat from the diabetic friendly sources (lots of greens) and focus on meat.
We moved to Colorado and started our family. There were periods where I would get interested in something seriously like karate, running, or road biking for a year or so and then something comes up and I would get busy and I'm back to being sedentary. I had one good period where we joined Weight Watchers and I started running at lunch time at work. This was inspired by a work weight loss competition and I took it seriously. I made it down to 185lb from 210lb. This was huge for me and that is why my initial goal was 185lb. It was the biggest drop I ever had and it made me feel so good. Weight Watchers was good because we learned how to cook vegetables and season food instead of just adding salt, bacon, and cheese. Weight watchers was also bad because I always felt hungry. There was no relief. Good morning hungry! Before and after lunch hungry. Before and after dinner hungry. Good night hungry! It worked but it didn't work well for me and I relapsed.
Blood Pressure
One of the things that started getting me focused on my health was my blood pressure. I am a frequent blood donor and year after year, I was seeing my blood pressure creep up at the donation center. I was 'high-normal' (135/90) before they changed the guidelines. I followed the common advice of trying to reduce stress, reduce salt, and get exercise. I tried to get get my blood pressure to come down for a couple of years, but it didn't budge. However, I read "The China Study" and followed that up with "How to Prevent and Reverse Heart Disease". These books provided the evidence that I needed that a whole foods plant based diet is what I should be doing. After eating this way for six months, I had my blood work done as part of my yearly physical and my blood pressure was down 125/85 and my cholesterol was under 150 combined. I was shocked at how quickly it came down by changing my diet after trying to bring it down for years. At my last checkup my blood pressure was 102/70 and a combined cholesterol of under 150. I am very happy with those numbers and I attribute it to a plant-based diet. That being said, the transition was two-steps forward one-step back. It is hard to learn to eat, buy, and cook differently, but totally worth it. I really don't miss eating meat anymore as long as I get some vegan junk food periodically, e.g. french fries. We also save a ton of money on food because we buy in bulk from azurestandard.com like we are awaiting the apocalypse, but we're just frugal planners.also
Getting Active
The thing that helped me be active consistently is that I got a dog. He was acquired third hand and was a high energy animal. Hero was a mutt but looked like a Belgian Shepard. He chewed holes in his limbs and haunches and we were told it was allergies. We tried hot spot spays and medicines but nothing worked and he spent a lot of time in the 'cone of shame'. I was watching 'The Dog Whisperer' and I thought Cesar Milan knew his business so I read a couple of his books and found out that hot spots and chewing can be a physical manifestation of a dogs anxiety. Hero started getting three mile walks every morning. He stopped chewing and I made an exercise habit with my wife. This didn't make me lose weight, but I stabilized around 220lb for years. We had to say goodbye to Hero this year after seven years, but I still walk 3mi each morning with my wife and our new dog Pearl. I lift weights three times a week with a focus on the big six: squat; deadlift; bench press; row; pull ups; overhead press. I get some cardio with some P90X3 videos and I stretch and do yoga on Sundays. My friend became my workout partner on Saturday mornings and keeps me accountable during the week. I highly recommend a partner who is not your spouse and already has a fitness habit. My goals for exercise are that I want to enjoy retirement and be able to care for myself. The exercises are geared toward health and not body shaping. Bring able to travel and have life experiences are very important to me.
The Present
I have a good desk job, happily married, a couple of kids, and set a personal record of 223lbs a couple of years back. I tried intermittent fasting and that helped shave off the first 13lbs over a year, but I found that I could eat enough during the feeding time to offset the fasting time. I still try and keep IF going as I find that if I skip breakfast that I am just as hungry at lunch as if I ate breakfast. Having two large meals instead of three medium sized meals works better for my mental health and feels sustainable after a couple of years.
I started following /r/loseit about a year ago. I started with CICO and MyFitnessPal. Now everything has changed and I shed the weight very consistently. There are days when hitting the 500 calorie deficit is too difficult and I shoot for maintenance, but most days are easy if there is no beer or snacks in the house. I like knowing that I'm not leaving any calories on the table if I am hungry. I can eat a bit more if I still have some budget. It doesn't help that I currently have a cold and tore something in my shoulder and ribs trying some golf exercises. That really put a damper on my lifting.
My biggest challenge right now is alcohol. Having two teenagers in the house really makes me feel like I could use a drink to help me relax. My friend also runs a brewery and make great beer. The wife and I also like to socialize and have people over which usually involves snacks and drinks. The end of September and October have been rough with Oktoberfest and The Great American Beer Festival and having visitors stay with us. I'm also buying a new house and have a new project at work that is keeping me really busy. Now we are headed into the holidays. I'm going to have to focus.
The Future
I've changed my goal. I'm going to try and lose my 'standing fat' around my belly. I've always had a bit of a saggy belly and love handles from childhood. I want to see if I can make it go away for once in my life. I'm confident that I can get there as I have more muscle in my back, flanks, and abs than at any other point in my life.
I'm worried about transitioning into maintenance as I think that I may relapse. I'm going to have to keep doing CICO, because it is just so easy to get out of control and binge eat. Right now, I think this is sustainable and I'm going to run with it. I've been experimenting with maintenance days and so far so good.
In summary, a bit of intermittent fasting, eating a plant based diet, counting calories, cardio and weight lifting has transformed my body. Low blood pressure, low cholesterol, more strength, more endurance, more muscle tone, less fat, and I look good in clothes. I hope you experience as much success as I have and I hope that my experiences have been helpful to you. Good luck! I had a manager that lost a ton of weight by living on chicken wings and then had to have a triple bypass surgery. I think a lot of Atkins dieters forget to eat from the diabetic friendly sources (lots of greens) and focus on meat.
We moved to Colorado and started our family. There were periods where I would get interested in something seriously like karate, running, or road biking for a year or so and then something comes up and I would get busy and I'm back to being sedentary. I had one good period where we joined Weight Watchers and I started running at lunch time at work. This was inspired by a work weight loss competition and I took it seriously. I made it down to 185lb from 210lb. This was huge for me and that is why my initial goal was 185lb. It was the biggest drop I ever had and it made me feel so good. Weight Watchers was good because we learned how to cook vegetables and season food instead of just adding salt, bacon, and cheese. Weight watchers was also bad because I always felt hungry. There was no relief. Good morning hungry! Before and after lunch hungry. Before and after dinner hungry. Good night hungry! It worked but it didn't work well for me and I relapsed.
Blood Pressure
One of the things that started getting me focused on my health was my blood pressure. I am a frequent blood donor and year after year, I was seeing my blood pressure creep up at the donation center. I was 'high-normal' (135/90) before they changed the guidelines. I followed the common advice of trying to reduce stress, reduce salt, and get exercise. I tried to get get my blood pressure to come down for a couple of years, but it didn't budge. However, I read "The China Study" and followed that up with "How to Prevent and Reverse Heart Disease". These books provided the evidence that I needed that a whole foods plant based diet is what I should be doing. After eating this way for six months, I had my blood work done as part of my yearly physical and my blood pressure was down 125/85 and my cholesterol was under 150 combined. I was shocked at how quickly it came down by changing my diet after trying to bring it down for years. At my last checkup my blood pressure was 102/70 and a combined cholesterol of under 150. I am very happy with those numbers and I attribute it to a plant-based diet. That being said, the transition was two-steps forward one-step back. It is hard to learn to eat, buy, and cook differently, but totally worth it. I really don't miss eating meat anymore as long as I get some vegan junk food periodically, e.g. french fries. We also save a ton of money on food because we buy in bulk from azurestandard.com like we are awaiting the apocalypse, but we're just frugal planners.also
Getting Active
The thing that helped me be active consistently is that I got a dog. He was acquired third hand and was a high energy animal. Hero was a mutt but looked like a Belgian Shepard. He chewed holes in his limbs and haunches and we were told it was allergies. We tried hot spot spays and medicines but nothing worked and he spent a lot of time in the 'cone of shame'. I was watching 'The Dog Whisperer' and I thought Cesar Milan knew his business so I read a couple of his books and found out that hot spots and chewing can be a physical manifestation of a dogs anxiety. Hero started getting three mile walks every morning. He stopped chewing and I made an exercise habit with my wife. This didn't make me lose weight, but I stabilized around 220lb for years. We had to say goodbye to Hero this year after seven years, but I still walk 3mi each morning with my wife and our new dog Pearl. I lift weights three times a week with a focus on the big six: squat; deadlift; bench press; row; pull ups; overhead press. I get some cardio with some P90X3 videos and I stretch and do yoga on Sundays. My friend became my workout partner on Saturday mornings and keeps me accountable during the week. I highly recommend a partner who is not your spouse and already has a fitness habit. My goals for exercise are that I want to enjoy retirement and be able to care for myself. The exercises are geared toward health and not body shaping. Bring able to travel and have life experiences are very important to me.
The Present
I have a good desk job, happily married, a couple of kids, and set a personal record of 223lbs a couple of years back. I tried intermittent fasting and that helped shave off the first 13lbs over a year, but I found that I could eat enough during the feeding time to offset the fasting time. I still try and keep IF going as I find that if I skip breakfast that I am just as hungry at lunch as if I ate breakfast. Having two large meals instead of three medium sized meals works better for my mental health and feels sustainable after a couple of years.
I started following /r/loseit about a year ago. I started with CICO and MyFitnessPal. Now everything has changed and I shed the weight very consistently. There are days when hitting the 500 calorie deficit is too difficult and I shoot for maintenance, but most days are easy if there is no beer or snacks in the house. I like knowing that I'm not leaving any calories on the table if I am hungry. I can eat a bit more if I still have some budget. It doesn't help that I currently have a cold and tore something in my shoulder and ribs trying some golf exercises. That really put a damper on my lifting.
My biggest challenge right now is alcohol. Having two teenagers in the house really makes me feel like I could use a drink to help me relax. My friend also runs a brewery and make great beer. The wife and I also like to socialize and have people over which usually involves snacks and drinks. The end of September and October have been rough with Oktoberfest and The Great American Beer Festival and having visitors stay with us. I'm also buying a new house and have a new project at work that is keeping me really busy. Now we are headed into the holidays. I'm going to have to focus.
The Future
I've changed my goal. I'm going to try and lose my 'standing fat' around my belly. I've always had a bit of a saggy belly and love handles from childhood. I want to see if I can make it go away for once in my life. I'm confident that I can get there as I have more muscle in my back, flanks, and abs than at any other point in my life.
I'm worried about transitioning into maintenance as I think that I may relapse. I'm going to have to keep doing CICO, because it is just so easy to get out of control and binge eat. Right now, I think this is sustainable and I'm going to run with it. I've been experimenting with maintenance days and so far so good.
In summary, a bit of intermittent fasting, eating a plant based diet, counting calories, cardio and weight lifting has transformed my body. Low blood pressure, low cholesterol, more strength, more endurance, more muscle tone, less fat, and I look good in clothes. I hope you experience as much success as I have and I hope that my experiences have been helpful to you. Good luck! For my wedding, I went back on Atkins and dropped weight again, but my bride-to-be hated eating that way, so after we were married there was no more Atkins dieting for me. On the bright side my fiance said she wouldn't marry a smoker, so I quit cold turkey two months before the big day. Not smoking allowed me to keep being active even though I was heavy. I feel like I dodged a bullet with the short lived Atkins diet. I had a manager that lost a ton of weight by living on chicken wings and then had to have a triple bypass surgery. I think a lot of Atkins dieters forget to eat from the diabetic friendly sources (lots of greens) and focus on meat.
We moved to Colorado and started our family. There were periods where I would get interested in something seriously like karate, running, or road biking for a year or so and then something comes up and I would get busy and I'm back to being sedentary. I had one good period where we joined Weight Watchers and I started running at lunch time at work. This was inspired by a work weight loss competition and I took it seriously. I made it down to 185lb from 210lb. This was huge for me and that is why my initial goal was 185lb. It was the biggest drop I ever had and it made me feel so good. Weight Watchers was good because we learned how to cook vegetables and season food instead of just adding salt, bacon, and cheese. Weight watchers was also bad because I always felt hungry. There was no relief. Good morning hungry! Before and after lunch hungry. Before and after dinner hungry. Good night hungry! It worked but it didn't work well for me and I relapsed.
Blood Pressure
One of the things that started getting me focused on my health was my blood pressure. I am a frequent blood donor and year after year, I was seeing my blood pressure creep up at the donation center. I was 'high-normal' (135/90) before they changed the guidelines. I followed the common advice of trying to reduce stress, reduce salt, and get exercise. I tried to get get my blood pressure to come down for a couple of years, but it didn't budge. However, I read "The China Study" and followed that up with "How to Prevent and Reverse Heart Disease". These books provided the evidence that I needed that a whole foods plant based diet is what I should be doing. After eating this way for six months, I had my blood work done as part of my yearly physical and my blood pressure was down 125/85 and my cholesterol was under 150 combined. I was shocked at how quickly it came down by changing my diet after trying to bring it down for years. At my last checkup my blood pressure was 102/70 and a combined cholesterol of under 150. I am very happy with those numbers and I attribute it to a plant-based diet. That being said, the transition was two-steps forward one-step back. It is hard to learn to eat, buy, and cook differently, but totally worth it. I really don't miss eating meat anymore as long as I get some vegan junk food periodically, e.g. french fries. We also save a ton of money on food because we buy in bulk from azurestandard.com like we are awaiting the apocalypse, but we're just frugal planners.also
Getting Active
The thing that helped me be active consistently is that I got a dog. He was acquired third hand and was a high energy animal. Hero was a mutt but looked like a Belgian Shepard. He chewed holes in his limbs and haunches and we were told it was allergies. We tried hot spot spays and medicines but nothing worked and he spent a lot of time in the 'cone of shame'. I was watching 'The Dog Whisperer' and I thought Cesar Milan knew his business so I read a couple of his books and found out that hot spots and chewing can be a physical manifestation of a dogs anxiety. Hero started getting three mile walks every morning. He stopped chewing and I made an exercise habit with my wife. This didn't make me lose weight, but I stabilized around 220lb for years. We had to say goodbye to Hero this year after seven years, but I still walk 3mi each morning with my wife and our new dog Pearl. I lift weights three times a week with a focus on the big six: squat; deadlift; bench press; row; pull ups; overhead press. I get some cardio with some P90X3 videos and I stretch and do yoga on Sundays. My friend became my workout partner on Saturday mornings and keeps me accountable during the week. I highly recommend a partner who is not your spouse and already has a fitness habit. My goals for exercise are that I want to enjoy retirement and be able to care for myself. The exercises are geared toward health and not body shaping. Bring able to travel and have life experiences are very important to me.
The Present
I have a good desk job, happily married, a couple of kids, and set a personal record of 223lbs a couple of years back. I tried intermittent fasting and that helped shave off the first 13lbs over a year, but I found that I could eat enough during the feeding time to offset the fasting time. I still try and keep IF going as I find that if I skip breakfast that I am just as hungry at lunch as if I ate breakfast. Having two large meals instead of three medium sized meals works better for my mental health and feels sustainable after a couple of years.
I started following /r/loseit about a year ago. I started with CICO and MyFitnessPal. Now everything has changed and I shed the weight very consistently. There are days when hitting the 500 calorie deficit is too difficult and I shoot for maintenance, but most days are easy if there is no beer or snacks in the house. I like knowing that I'm not leaving any calories on the table if I am hungry. I can eat a bit more if I still have some budget. It doesn't help that I currently have a cold and tore something in my shoulder and ribs trying some golf exercises. That really put a damper on my lifting.
My biggest challenge right now is alcohol. Having two teenagers in the house really makes me feel like I could use a drink to help me relax. My friend also runs a brewery and make great beer. The wife and I also like to socialize and have people over which usually involves snacks and drinks. The end of September and October have been rough with Oktoberfest and The Great American Beer Festival and having visitors stay with us. I'm also buying a new house and have a new project at work that is keeping me really busy. Now we are headed into the holidays. I'm going to have to focus.
The Future
I've changed my goal. I'm going to try and lose my 'standing fat' around my belly. I've always had a bit of a saggy belly and love handles from childhood. I want to see if I can make it go away for once in my life. I'm confident that I can get there as I have more muscle in my back, flanks, and abs than at any other point in my life.
I'm worried about transitioning into maintenance as I think that I may relapse. I'm going to have to keep doing CICO, because it is just so easy to get out of control and binge eat. Right now, I think this is sustainable and I'm going to run with it. I've been experimenting with maintenance days and so far so good.
In summary, a bit of intermittent fasting, eating a plant based diet, counting calories, cardio and weight lifting has transformed my body. Low blood pressure, low cholesterol, more strength, more endurance, more muscle tone, less fat, and I look good in clothes. I hope you experience as much success as I have and I hope that my experiences have been helpful to you. Good luck!
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