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UPDATE: Starting a round 2 here





Really want to give this a try to be able to eat free of junk food, binge and SCALE, and live free of guilt.




D30m1: Bora Bora Fireballs (2), 2 eggs, coconut oil 1 tablespoon
D30m2: Flank Steak Roulade, Pork Carnitas, kale
D30m3: Braised Oxtail , lettuce, cucumber, red pepper
D30e: gym circuit, HIIT running
D30f: 3 strawberries, 40 cherries


D29m1: avocado
D29m2: Rogan Josh, Asian Meatballs, kale, bacon
D29m3: Flank Steak Roulade, red pepper, zucchini, spinach, Bora Bora Fireballs
D29e: none
D29f: none


D28m1:pulled beef, avocado, coconut oil(1T), bacon, purple kale

D28m2: 40 cashews

D28m3: Asian Meatballs, bacon, purple kale

D28m4:Bora Bora Fireballs (2)

D28F: 1 container of raspberries



D27m1: Pork Carnitas, zucchini, 1/2 sweet potatoes

D27m2: CevapÄići, Bora Bora Fireballs, ribs, Brussels sprouts, asparagus

D27m3: Coconut oil+7 prunes, Macadamia+7 figs, 1 banana

D27E: gym circuit training


D26m1: 5 egg yolks, 30 macadamia

D26m2: two hamburger patties, two salmon burger, 30 macadamia

D26m3: lamb soup, 2 sweet potatoes

D26F: 4 dried prunes, 4 dried figs, 1 banana

D26E: done


D25m1: 3 egg yolk
D25m2: pork chop, 10macadamia, 10 cashew

D25m3: charter house prime rib and lobster tail, 40 cashews

D25F: none

D25E: none


D24m1: lambs
D24m2: salmon, red snapper and vegi, 20 macadamia, 20 cashew
D24F: none
D24E: none


D23m1:muffin(pork, chicken liver, egg yolk) , cucumber
D23m2: roasted chicken in ghee, roasted vegi( pepper, carrots, onion)

D23F: none

D23E: none


D22m1: pulled pork, 1/2 avocado, zucchini, cucumber, 1 tablespoon coconut oil

D22m2: pulled beef, 1/2 avocado,3 egg yolk, red pepper

D22snack: 15 macadamia nuts

D22F: none

D22E: 75 minutes of elliptical


D21m1; pulled beef, 1 avocado, 2T coconut oil, cucumber, zucchini

D21m2: 2eggs and 1 egg yolk, 3 bacon, 1 lamb burger, zucchini, cucumber,

D21F: none

D21E: 60 minutes of elliptical


D20m1: 2 egg yolk, 2 bacon, 1 lamb burger, zucchini, cucumber, bone broth

D20m2; Chorizo Con Huevos, cucumber, beef broth

D20F: none

D20E: 60 minutes of elliptical


D19m1: Chorizo Con Huevos, Stir-Fried Collard & Bacon, pepper

D19m2; baby back ribs, mixed green salad, bone broth.

D19F; 2 strawberries, 2 baby carrots, 1 grape

D19E: walking in the zoo.


D18m1: 2 eggs,  CevapÄići, bora bora fireball, zucchini, yellow squash, kale cooked in duck fat.
D18m2:  My Favorite Chili: mixed green, pepper, kale
D18m3: My Favorite Chili, lettuce, cucumber
D18F: 5 strawberries
D18E: none

D18Snack: 14 cashews 10pm


D17m1: 2 eggs,  CevapÄići, bora bora fireball, cauliflower
D17m2:  Paleo Rogan Josh, Crispy Spiced Chicken Livers, mixed green, cauliflower, 1/2 avocado
D17m3: Crispy Spiced Chicken Livers, Paleo Rogan Josh, prime rib bone broth, zucchini, yellow squash, mixed green, kale cooked in duck fat, red pepper.
D17F: none
D17E: none


D16m1: 1 eggs,  CevapÄići, bora bora fireball, baby broccoli, green beans
D16m2:  Paleo Rogan Josh, Middle Eastern Baked Fish w/ Sesame Nut Crust, kale, baby broccoli, green beans
D16m3: Crispy Spiced Chicken Livers, collard cooked in duck fat, 14 cashews, red pepper.
D16F: 40 blueberries
D16E: none


D15m1: 2 eggs,  CevapÄići, grilled yellow squash, carrot
D15m2:  CevapÄići, Bora Bora Fireballs, Stir-Fried Collard & Bacon, peppers, spinach
D15m3: pai tai, Middle Eastern Baked Fish w/ Sesame Nut Crust: , mixed green
D15F: 10 strawberries, 10 raspberries
D15E: gym circuit training

==================================week 2============================================

D14m1: 2eggs, Czech Meatballs, green pepper,1/2 avocado

D14m2: Paleo Rogan Josh peppers, spinach, 1/2 avocado

D14m3: CevapÄići, Bora Bora Fireballs, grilled (zucchini, mushroom, yellow squash), peppers, spinach.

D14F: 10 raspberries, 1/6 pear

D14snack: 10 cashews.

D14E: none


D13m1: 2 eggs, bokchoi, broccoli, zucchini, 1/2 avocado

D13m2: Bigos,Stir-Fried Collard & Bacon, mixed greens

D13m3: Paleo Czech Meatballs, Ginger-Lime Marinated Shrimp, cauliflower, yellow squash, mixed greens

D13F: 1 grape, 1/5 pear

D13E: none


D12m1: 2eggs, Sherpherd's Pie, zucchini, yellow squash,
D12m2:  Sherpherd's Pie, Vietnamese Chicken Salad in Creamy Pumpkin Sauce, mixed green, lettuce, 1/2 avocado
D12m3: Crispy Spiced Pork Belly, Sherpherd's Pie, Vietnamese Chicken Salad in Creamy Pumpkin Sauce, mixed green, lettuce

D12F: none

D12E: none


D11m1: 2eggs, Sherpherd's Pie, asparagus, broccoli, 1/2 avocado
D11m2: Thyme-Braised Short Ribs, asparagus, broccoli, mixed green, lettuce, 1/2 avocado
D11m3: Crispy Spiced Pork Belly, mixed green, lettuce

D11F: none

D11E: none


D10m1: 2eggs, Greek Beef Stew, cauliflower, Brussels sprouts
D10m2: Sherpherd's Pie, Stir-Fried Collard & Bacon, mixed green, lettuce, coconut flake
D10m3: Paleo Czech Meatballs, Paleo Rogan Josh, mixed green, lettuce

D10F: 2 strawberries

D10snack: 10pm, 40 cashews (uh...)

D10E: none


D9m1:2eggs,Sherpherd's Pie, cauliflower, Brussel sprouts, 1/2 avocado

D9m2: ground beef with curry&cabbage, mixed green & lettuce, 1/2 tbsp. coconut butter, 1/2 avocado.

D9m3: Greek Beef Stew, mixed green & lettuce, red pepper, chives cooked in coconut oil, 10 olives.

D9F: 3 raspberries

D9E: cardio strength class 45 minutes


D8m1: 2 eggs, Pork Carnitas, zucchini, asparagus, 1/2 avocado

D8m2: BLUE RIBBON COUNTRY CAPTAIN CHICKEN, zucchini, asparagus, pepper, mixed green and lettuce, 2 bacon.

D8m3: Grilled Tandoori Chicken, zucchini, asparagus, pepper, mixed green and lettuce.

D8F: none

D8E:gym circuit training class + 10min HIIT running.


=============================Week 1=========================

D7m1: 2eggs, beef patti, cauliflower, Brussel sprouts, 1/3 avocado
D7m2: Moroccan Meatball Stew, mixed green and romaine lettuce, purple sweet potato, 1/2 avocado
D7m3: lamb, beef, pork, chicken, one piece of each because of the cooking up day, mixed green and romaine lettuce, pepper, purple sweet potato.
D7F: none
D7E: none


D6m1: 2eggs, beef patti, zucchini, Brussel sprouts, 1/3 avocado, 5 grapes+2 strawberries

D6m2: Bigos, pepper, mixed green, purple sweet potato, sweet potato

D6m3: My Favorite Chili, cauliflower, mixed green, 1/3 avocado.

D6F: 20 grapes.

D6E: gym circuit training class + 10min HIIT running.


D5m1: 2eggs, World's Best Braised Cabbage, peppers
D5m2; My Favorite Chili, carrots, broccoli, asparagus, mixed green, jicama
D5m3: Moroccan Meatball Stew, carrots, broccoli, asparagus, mixed green, jicama
D5F: 1/4 pear, 4 grapes.
D5E: none


D4m1: 2eggs, Velvety Butternut Squash, greenbeans, broccoli, zuccini, (ghee in the recipe)
D4m2: mixed green, Bigos, sweet potato
D4m3: Moroccan Lamb Kabobs, The Best Chicken You Will Ever Eat, cucumber, peppers, mixed green, sweet potato, 2 olives
D4F: 4 grapes + 4 straberries
D4E: none.


D3m1: 2 eggs, Velvety Butternut Squash, green beans, 1/4 avocado, 10 olives

D3m2: Middle Eastern Baked Fish w/ Sesame Nut Crust, watercress in oliver oil, mixed green and purple sweet potatoes, (2 big spoon of tahini in the recipe)

D3m3: My Favorite Chili, broccoli, green beans, (coconut oil in the recipe)

D3F: 10 kiwiberries

D3E: none


D2m1:2eggs,half beef patti, half avocado, half coconut milk, bok choy, zuicchini, yellow squash.

D2m2:1 rib, (Italian Sausage and Eggplant stranta), (bok choy, zuicchini, yellow squash), half avocado

D2m3: ground beef with curry&cabbage, Creamy, Spicy Greens(red chad), Velvety Butternut Squash, half avocado

D2F: none

D2E: gym circuit training 40min and 10 min of HIIT running.

D1M1: 2eggs, 1bacon(no sugar), brussel sprouts(sprayed in oliver oil), a bit of mushroom, onion.
D1M2: pork chop, zucchini, yellow squash, mixed green salad, half avocado.
D1M3: 5 ribs, book choi, yellow peppers, zucchini, mixed greens

D1F: 5 grapes and 5 strawberries
D1E: gym circuit training 40min and 10 min of HIIT running.

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So I am back to day 1 after 7 days of trial of the first whole30: http://forum.whole9life.com/topic/14480-free-eats-log/

but I didn't notice there was soy in the coconut oil spray, so I have to rewind back to square 1.



I am also adding the following rule for myself as an extra:

1. No NUTS!!!! I can't brake from them, see my first log.

2. 0 to 1 serving of fruit a day.

3. No snack between meals

4. No sweet potato and grapes. (this rule is added on Day 6, see post #13)



Useful Links:


resource index:http://www.whole9life.com/itstartswithfood/

Meal template: http://whole9life.com/book/ISWF-Meal-Planning-Template.pdf

Shopping list: http://whole9life.com/book/ISWF-Shopping-List.pdf

Can I have:http://www.whole9life.com/2013/06/the-official-can-i-have-guide-to-the-whole30/


WellFed recipe index:http://www.theclothesmakethegirl.com/recipes-index/

Nom Nom Paleo recipe index: http://nomnompaleo.com/recipeindex

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So I am back to day 1 after I got the warning from amberino21 about the soy in my coconut spray. I am also adding the following rule for my self too:

1. No NUTS!!!!

2. 1 serving of fruit a day.

3. No snack between meals.

Hi! Glad to find you! Back to day 1 myself.

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Recipes I've tried:

#1. Oven fried Pork Chop: ghee for butter, cm for milk. should cook less than 10 minutes per side.

#2. ground beef with curry&cabbage: (NNPI), it's really yummy, but I got a heartburn the whole night after eating it.

#3. Italian Sausage and Eggplant stranta: (WF), didn't make it from scratch though, used Italian Seasoning | McCormick Gourmet and Middle Earth Organics, Organic Tomato & Basil Sauce. made the other half replacing with rice noodle for hubby and kids, hubby loved it, kids didn't think much of it.

#4. Creamy, Spicy Greens: used red chad, still tastes bitter, don't like it so much

#5. Velvety Butternut Squash: tastes a bit too sweet to me, but garlic tastes good in it.

#6. Thai Curry Chicken: I can never get the thai curry thing right, I think I should use more next time, but stir fry is just making the kitchen so messy.

#7. Asian Cauliflower fried rice: tastes good, but again, stir fry...not a big fan of it.

#8. Middle Eastern Baked Fish w/ Sesame Nut Crust: love love these, didn't use almond, just tahini mixed with mashed garlic, not so much of lemon next time. used Halibut, cooked about 20 minutes, and mashed the crust into the fish fillet, it was so gooood! easy and fast to cook! Update, second try, I sued cat fish this time, but the tahini sauce tasted really bitter this time, the fish tastes good, I had to discard the top paste, don't know what happened there....

#9. Bigos: pressure cook for pork shoulder, used the meat stew option(35 minutes), kids love the meat, they didn't like the cabbage so much, don't add water next time, see comments in post 9

#10. Moroccan Meatball Stew: love these, mix of beef and pork, sauce too sweet though.

#11. My Favorite Chili: I was not able to test the coco..maybe used too little, also used the beef and turkey combo, so the meat tastes a bit too dry, left chili out, turned out a bit too sweet too.

#12. Moroccan Lamb Kabobs: 12 minutes on 400 turned out to be too dry...

#13. The Best Chicken You Will Ever Eat: 1lb chicken, 400F, 10minutes on each side. it IS the best chicken I've ever had, I leave chili out for the kids, still very good, hubby loves the one with chili and the dipping sauce, definitely will make those again, should make 2lbs next time.

#14. bone broth: used bone marrow. Update1, used prime rib bone + carrot + daikon + scallion this time, the meat was so tender, added more salt this time. Update2, used crossshank +carrot+celery+leek, the celery taste is so strong, shouldn't use it next time. the meat was good though...

#15. World's Best Braised Cabbage: it is good, but too sweet for me.

#16. Greek Beef Stew: simmering at too low, should be medium low

#17. Sherpherd's Pie: too complicated of a process, too much of a stir fry. (well...I didn't had a good taste of it after I cooked it, two days later, after I warmed it up from the freezer, it is soooooo good, lamb.....I guess I will take the effort to try again, use less carrots next time, maybe 1/3 carrot)

#18. Stoveop Pork Carnitas: this is so simple and clean! again, I put the oven too low for simmering, so water was not disappearing at all after 2 hours, I ended up pour out all the water and turned to high for 15 minutes, still pretty yummy though! the meat is not as tender as the pork stew in Bigos though, maybe because I didn't simmer enough.

#19. BLUE RIBBON COUNTRY CAPTAIN CHICKEN (Well Fed1): used half a pear instead of raisins, 1 tablespoon of thai green curry paste, not spicy at all, the chicken is so moist and yummy, this is another best chicken I've ever had! Kids loved it!! the only thing I would complain is that it is a bit too sweet with all the peppers, carrots and pear.

#20. Grilled Tandoori Chicken another good chicken recipe, user my brand new griller! covered grilled for 10 minutes, grilled some mushroom (5 minutes) and bok choi (5 mintues). it's a bit spicy.

#21. Paleo Czech Meatballs: 2lb ground pork (1lb gp + 1lb gb), this turned out a bit dry with oven 400F, 20 minutes, not as good as Moroccan Meatball Stew

#22. Thyme-Braised Short Ribs: I only had two ribs, so calculated the amount of ingredients wrong, it turned out too sour because of the extra vinegar I put in, the meat turned out pretty soft though.

#23. Vietnamese Chicken Salad: I didn't make the salad, only the chicken, not as good as the first two chicken recipes, the chicken turned out too dry, I have to try to eat with Creamy Pumpkin Sauce.

#24. Paleo Rogan Josh: the lamb is pretty tender, but I ruined this dish by putting too much salt in it....

#25. Crispy Spiced Pork Belly: 2lb pork belly, ok dish.

#26. Stir-Fried Collard & Bacon: used chard instead, sugar free bacon, yah, the chard tastes so good.

#27. Ginger-Lime Marinated Shrimp: put in too much lime juice, made it too sour, maybe just use orange next time.

#28. Bora Bora Fireballs (WellFed1): I used 2 pears instead, and used egg white instead of the juice, very yummy.

#29. CevapÄići: super-easy beef and lamb sausages, didn't have cream of tartar, used baking powder instead, very nice, I need to make the sausage small, the middle part still look raw after I grill them for 15 minutes.

#30. Pai Tai (WellFed1), I didn't have sunflower butter, used Tahini instead, didn't turn out good.

#31. Super Porktastic Bacon-Topped Spinach and Mushroom Meatloaf

#32. Chorizo Con Huevos: this is spicy and tasty. I skipped everything else except chorizo and eggs, only used yolk though, 6 of them.

#33. Baby back ribs: pork spice, garlic and salt, 400 for too long, more than half an hour, should only do 10 minutes next time, then 300 for 2 hours

#33. Pulled beef, used chuck roast, Maria's recipe, used pressure cooked instead of slow cooker, meat/stew settings, come out so tender.

#34. Pulled pork: used pork shoulder, Maria's recipe, used pressure cooked instead of slow cooker, meat/stew settings, come out so tender.

#35. Curried Beef, Broccoli Slaw, & Mushroom Frittata Muffins

#36. Julia's Favorite Roast Chicken Recipe  this is our thanksgiving dinner, turns out pretty good, used ghee instead of butter.

#37. Pressure Cooker Indian Curry Lamb Spare Ribs: this is phenomenal, I used the bone soup from the roasted chicken I made for thanksgiving dinner and used lamb chop (marinated for two days), hubby really liked it!

#38. Dave Wendel's Flank Steak Roulade: this is very tasty, although the steak turns out pretty dry.

#39. Asian Meatballs: I actually used the ingredients and made cupcake instead, put some beef liver in the ground meat, it's ok...son ate one.

#40. Braised Oxtail sear and pressure cooker, for some reason, the meat is not tender...


Recipes I want to try:


Home made mayo: finally...



I tried these two desserts for my son's birthday, hubby likes it, kids don't care so much about it, I freeze them up, can't wait to try them after I am done with whole 30:

1. Paleo Chocolate Cupcake: the frosting was too running, I probably didn't cool it enough.

2. Paleo pumpkin bread: I only made the bread, should try all the other stuff when I am done!



NNPI: Nom Nom Paleo Ipad app.

WF: Well Fed book

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Big cooking on Friday:


Finished in 3 hours for all of these:

2. Middle Eastern Baked Fish w/ Sesame Nut Crust:

4. Bigos:

5. Moroccan Meatball Stew:

6. My Favorite Chili:

8. Watercress ghee:


Marinated: (finished on Saturday)

1. Moroccan Lamb Kabobs

3. The Best Chicken You Will Ever Eat


Didn't try: (finished on Saturday)

7. World's Best Braised Cabbage 

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I think if I count the first 7 days, it would be the 10th days that I haven't had any junk food, this is amazing, I used to be on low calories "diet", but every 5 or 7 days would be my binge day, especially the time after dinner would be my clearing the cabinet unhealthy food time, but I didn't even think of all the junk food at all this 10 days, I feel full and satisfied, I haven't seen a big change on my waistline yet....but we will see in the end.

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love my pressure cook, and found this paragraph on Melissa Joulwan's blog:


May 18, 2011 at 1:58 pm

I heard back from my pressure cooker guru (Tom Denham)… here's what he said:

“A pressure cooker preserves whatever moisture is in the pot, so you might not need to add any water to the pressure cooker beyond ½ cup of wine or broth and the other minor liquids. The basic guideline is to be sure you have at least ½ cup of liquid in the pressure cooker before locking on the top. I typically make that 1 cup for safe keeping, so I might add ½ cup of water (but not 3). Cubes of stew beef should be fully cooked in 10-15 minutes under high pressure. Finely chopped carrots would cook in 2 minutes in the pressure cooker and may melt entirely into the background with 15 minutes of cooking.

I cooked a 4 pound, 2.5 inch thick chuck roast in 40 minutes last night. The guideline for beef is about 15 minutes per inch. My meat was frozen when I put it in the pot, so I went 40. Cutting meat (or anything) into small pieces reduces the cooking time. That is why I am saying your recipe might be ready in as little as 10 minutes under pressure.â€


I wish I had read this before I cooked Bigos today, should add no water next time.

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D4: didn't have headache today. But it's been a hard day today. We were out about, a qusadillas came into my sight, I really wanted to gribe it and have a big bite off it, for some reason, the combination of flour and cheese seems so delicious to me at that moment...

Then after dinner, I had a huge bread crave too, not necessarily for something sweet, but something floury... This is getting hard now..,,

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D5: not a bad day....no crazy cravings after dinner....compared today and yesterday, why I had this huge cravings yesterday? could it be the sweet potatoes....? I am preparing some purple sweet potatoes in the oven for tomorrow, the nice roasted sweet smell is filling the whole house, will see how I will be doing tomorrow....

no heartburn today.

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D6, so sweet potato is really a bad trigger for me, I got the crazy craving again after dinner, I had enough food for dinner, but still want that little something, then I ended up eating half sweet potato!

Found a good post in the food forum: Fruit after dinner, they mentioned a good article: Dessert Demons in Disguise, it talked about not having that little something after dinner at all to kill the crave, either to have the fruit with the dinner or drink a cup of tea afterwards.


The tea I want to try is:Roobius.

no heartburn today.

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Big cookout on Tuesday

1. Greek Beef Stew

2. Sherpherd's Pie

3. Stoveop Pork Carnitas

4. Grilled Tandoori Chicken (marinate)



Preparation: 4 hours, I was kind of slow today...I combined all the cutting together in the morning, for 1.5 hour, can't believe I used so much time cutting. and then cooked for 2 hours in the afternoon, Sherpherd's pie is very time consuming. Pork carnitas is extremely easy. Beef stew is ok...beef meat is never as tender as pork...which is a requirement for my son to be able to chew...

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D7: I think I've been eating too much....all these delicious recipes....no headache, no heartburn today, but feel my waist is bigger...maybe I should eat less fat, all the sauce in the food already contain so much cooking fat, I normally dump the food onto my salad and salad is immersed in the fat, so I probably shouldn't add extra fat...I finally finished all the purple sweet potatoes today, so I think I will stay away from starchy vegetables for a couple of days too...

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  • Moderators

You're about a day ahead of schedule based on the timeline: http://www.whole9life.com/2013/08/revised-timeline/ -- see day 8, "For the love of Gosling, my pants are TIGHTER."  If you're full, but not overly stuffed, and you stay full until your next meal, you're probably okay. I was convinced for the entire month of my W30 that I was gaining weight, but at the end of it had lost 7 lbs, so you can't always tell.

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Friday cookout

1. Paleo Czech Meatballs: 2lb ground pork (1lb gp + 1lb gb)

2. Thyme-Braised Short Ribs: beef ribs, PREP 30 minutes | COOK 4 hours

3. Char Siu Chinese BBQ pork (Well Fed1): prep 10, cook 2hours: seems too much sugar to me: dry dates, apple sauce and tomato paste

4. Vietnamese Chicken Salad: Prep 10 min. | Brine 2 hrs. | Cook 20 min.

5. Paleo Rogan Josh: 1lb lamb,

6. Crispy Spiced Pork Belly: 2lb pork belly

7. Stir-Fried Collard & Bacon: used chard instead, sugar free bacon, yah!

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3 things I learned today:


1. was listening Jimmy Moore's LC cruise show note: http://www.thelivinlowcarbshow.com/shownotes/, really interesting, low carb high fat, this sounds very inline with whole30's adding extra fat with every meal....

2. was listening Jillian Michael's podcast, she was talking to the author of Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence by Rick Hanson

3. in the gym class today, such a great workout song: Armin van Buuren feat. Trevor Guthrie - This Is What It Feels Like  He played right at the "hold" of the abs bicycles....

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D9: today was a very successful day! feel kind of high whole day, I reduced my consumption of protein for lunch and dinner, don't feel bloated like before, I think stick with the meal template (1 palm of protein) is a good thing to do...I think I was doing at least 2 or 3 palms of protein for the first week...also, probably shouldn't reduce the amount of fat, from what I learned in Jimmy Moore's podcast....

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D10: I was very hungry today, I got the cold from my son and had running nose all day, I think I ate lots of food today...but still very hungry, after dinner, I had to go to target to get something for kids, and I ended up getting a bag of cashews for myself! I ate half of the bag....it is not a good day....

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