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 Post subject: Basecamp: May 20, 2018
PostPosted: Mon May 21, 2018 7:01 am 
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Laconic Version (TL; DR): Start reading where you see '----------'.

Today I did pretty good, but it's a start. Lots of chicken, greens, and broccoli. Not bad.

So I'm not the healthiest guy in the world. This is all new to me, and to be honest, a little imposing. Everyone knows what healthy eating is supposed to be like, and most folks nod it off. Those few who have diets seem smug and pretentious when it's lunch time at work, not because they're on one, but the proselytization. It's not enough to want to improve yourself, you want others to join you. "I haven't ate a carb since 2011!" "I think most folks fail to see creativity in making a salad." "I go have a snack now and I retch... it's all too sweet." "Which diet are you on?" they ask me. I look at them weird and drink from my Sonic Cherry Limeade. "Whatever's cheap."

And me and my coworkers would sneer... before taking off to Yellow Basket, our local greasy spoon, and indulging on the sandwich of the week on top of a bed of french fries. The health content isn't in question, all of it's bad for you, but you never leave Yellow Basket with a frown or an empty stomach.

Personally, I'm a big believer in self-motivation. If you're not paying me something, don't tell me what to do. Let me find it myself, then I'll ask for help if I need it. If I don't want to do something, nothing outside of me will convince me otherwise. I don't feel that way about everything in life, of course. But that's a rigid attitude about health that gets folks killed. My father died when I was eight. Mostly from overworking, a lousy diet, and smoking. But that gives an idea about my family's hallmark trait. Stubbornness. It's something I need to fight.

But this month, my tone changed. I went in for a medical procedure, and they found something. This week, I get to hear if what they found is cancerous or not. (Sorry about the pronouns, but I'm not going to say what the procedure or where they found it is. Cause gross. And 2 out of 3 it's probably what you're thinking of. If I've told you, I blush really hard when I have to talk about it, so you know.) I'm 37, and I feel doing something like this is something I should be doing in my 40s or 50s... but all the evidence was right in front of me and it took a specialist to piece it all together. I feel stupid, mainly because my family has a history of thyroid and thoracic cancers... and I should have known I'd be susceptible.

Granted, it's nothing that I was at fault for... total roll of the dice. My eating and exercise habits, let's imagine I'm in a parallel universe where I'm fit, low BMI, I run marathons out of boredom, and play MMOs when my scheduled downtime between Rocket Surgery, and Jetsetting around the world as a Consultant for a Fortune 500 firm doesn't interfere too much. It still would have happened. The growths would have still been there.

But that's not why I'm doing this now. Don't get me wrong, it totally helps. But my doctor has been scratching his head. "Tahq," (he doesn't really call me Tahq, but I like the pseudoanonymity I have around here) he says, "when I first met you, you weighed in at 315 lbs. Last year, 345. This year, 320. You know what I'm going to say. When will you start working on your weight?"

Now a little bit about me. I'm a husky guy. And I can move for a big fella. I'm not really an active guy or fitness minded, but if I need to break into a 100m sprint, I can even now. As long as I can fall apart right after. The last I did voluntarily was in High School. If my coworkers need heavy things moved and rearranged in a server room, I'm the guy to hold the 3U-6U server alone while someone else unscrewed it from a server rack (although the box says "2-Man Lift Only".) Server equipment, for the uninitiated, has units of size: 1U is like a Little Caesars Pizza Pizza box from the 1990s with two pies side by side. Thinnest of the servers, but they tend to be long and rectangular. 6U is the same, but deeper and heavier instead of longer. And I'm not stupid or crazy strong, though. If the 4U-6U equipment is a lead-acid battery for a Power Supply, I go get help. (There's lifting an awkward pizza box, and there's lifting Nibbler's Poop from Futurama. That is like lifting Nibbler's Poop from Futurama.) And anything larger than 2U, I get help lifting over my elbows when that's needed.

I've always been this way though. As a kid I had a pot belly. When I had my growth spurt around my Freshman year of High School, I imagine that time to be my most fit. 180 lbs., 6'0, and not interested in sports in the least. But the letterman jackets (long since destroyed) looked cool, and I went for the easiest one I could letter in to earn one. Track and Field. Shotput, Discus, and since my coach was hip to my laziness (and others), required all the throwers to sprint in all 100-500m dashes, or take on the 2000m and just do the one race. So I ran as well a little bit. I caught the 'runner's high' once or twice when I practiced with the 2000m kids, although I did 100-300m at events because screw that noise. My fitness fix ended with a scary meet in Coachella, however.

For those not from California, or those who heard of it in passing from the music festival, Coachella is the region called the Low Desert. It's -69 feet below sea level. Nowhere near as deep as our most infamous desert, Death Valley/Furnace Creek (almost -300 ft). But it shares the worst trait, the heat. In the peak of summer's power (late August/early September out here), it's not unusual for Coachella to be at 125 degrees or hotter.

And that track meet was 118. And stupid me didn't hydrate well the day before, or the day of. I spent most of that meet in the bus after collapsing before the 100m dash. Heat stroke sucks, boys and girls. And in the 1990's it wasn't considered an emergency, although after I got home I spent three days at home recovering. I didn't know it would be the last track meet I'd attend. My coach cut me from the team that day for failing to place in any invitational that year (his goal for me.) There was 6 more meets left, but I didn't letter in my Junior Year, and being dropped from the team in my Senior Year guaranteed I wouldn't earn a letter for my jacket. So I ended up sewing on the varsity letter I earned from a High School in Michigan onto the jacket instead as my attempt to thumb my nose in their face. That story has more to it, but I'll stop there because none of the rest of it has to do with weight loss.

In any case, the last day I was in shape was sometime in March 1999. After then, I didn't follow any kind of diet or guideline whatsoever. If I was hungry, I ate. And I ate until I felt full. If I was thirsty, I drank. And most of the time it was Mountain Dew. Multiple 2-Liters of it per day. That was my first experience in overindulgence over time... by 2009, I was an irritable troll of a human being, my kidneys stung daily, I had stomach cramps frequently, my hands shook when I was trying to hold them still, and most importantly my voice was hoarse for MONTHS at a time. I wouldn't be a DJ today if I didn't stop this behavior. Visited countless doctors, none of them knew what was wrong with me.

The day I decided to cut out soda from my diet, all of that stopped weeks later. In fact, the most caffeine I drink now is from Sun Tea. I don't touch coffee, caffeinated soda, or anything with caffeine specifically on it. If it's not caffeinated, I limit my drinking: no more than two glasses per day, and I drink just as much water right after. (That way, Root Beer Floats are still possible.) In short, I know I'm capable of discipline.

Fast forward to today, I've looked at the last several years and realize that things aren't getting better, or staying the way they are. If anything they're gradually getting worse for me. I've got joint pain, I tend to oversleep, and my flexibility and stamina are garbage. I've broken a few couches. (Always an accident, and unfortunately not my own.) My strength is still good, but it's not what it could be. And if I broke out in a 100m sprint, I'd be useless for 30 minutes until I can catch my breath. This isn't going to improve if I do nothing. Of course, I'm a bit of a home body and not exactly the "Go Climb Every Mountain" type. I never was, and getting in shape won't change that for me. My doctor advised me that for my height, 160-180 is the target weight I should be at, with anything past 220 being 'obese'.

That word. 'Obese'. I'm called this by others who don't know me, but to be honest I really don't feel it. Partly my height, but when I walk, it's at a brisk pace. I have no problem walking all day, in fact, my legs are probably my most toned part of me at all. My co-workers wouldn't call me obese in any regard, although I'm bigger than any of them. Even the closest to my body type, the guy I sit next to at work, isn't as big as I am. And he's stronger and faster than I am. But he's also almost 10 years younger, so in being reasonable, that's not a goal for me. I don't care to match or exceed his ability... I don't want to bulk up and get ripped (if a personal trainer even mutters that at a gym, they're dead to me), and I don't want to be the uber-runner talking about Fartlek and 4Ks. (Stop giggling, Fartlek is a real thing.) I just want to lose weight and get some range of motion, power and stamina back. That's it.

My doctor won't rest until I'm at 180, but at my current weight, losing 100 pounds would have me ecstatic. I'd be happy 60 lbs lighter. Reasonably, I think I can do 40 by the end of this year if I stick to it.

As far as my diet, I'm Irish, so my family's entire world revolves around Steak and Potatoes. Or more precisely, carbohydrates. It had to for a long time. As the middle child of seven kids, healthier food gave way to bulky, cheap, and filling. Carbohydrates are loved by many for a simple reason: they work. Dollar for dollar, pound for pound, nothing gives you ample energy and a full feeling for the same price without getting sick twice a week. (Unless gluten isn't your friend.) We had a mix of things, but bread, cereal, and crackers weren't just a staple to us. They were the center spoke of the wheel that powered us all. It's going to take a lot for me to kiss bread goodbye. I like bread. Hell with that, I love it. It didn't do anything wrong to me. We had good times together. But if I'm going to lose weight, I can't embrace it anymore. :( Goodbye, sweet grains.

But that's not the instructions I got from my Doctor. Carbohydrates, 10 Grams per Day. No further. Less is better.

It could have been worse. At least he didn't say "if you eat bread again, you'll die" or anything to that degree. What did surprise me: my cholesterol and triglyceride counts are way down from the medication I've been taking. My doctor actually told me Atkins was possible for me if I wanted to go that route. (I probably won't.) The sneaky carbs: Fruits and Legumes/Nuts. I forgot what I'm supposed to have of those, but I remember it's less than 10 grams, too. I get what he's talking about: controlling sugar intake. All three have it. And in that thread, anything with added sugar needs to stop. (Soda, Candy, and Snacks. I can kick that fairly easy.) Everything else is wide open.

(I imagine having a nightmare about this tonight. Where I end up in Bread Court as a violator of Bread Law. Judge Orowheat presiding. Jurors across the board from Entemanns, Hostess, Dolly Madison, Tasty-Kake, and Van De Kamps staring daggers at me while Little Debbie testifies in a tear-jerking scene. Judge Orowheat sentences me to loafing, which doesn't sound too bad until they determine how many slices they'll make of me... ...then I wake up.)

Diet-Wise, I'll call what I'm after Paleo-Light. I'll embrace the Splurge Rule (85% on book, 15% cheating allowed), and I need a high fiber diet and Metamucil is expensive, so some beans can stay. Fitness-wise, I'll do high-rep weight lifting over rocking 300+ pounds in a clean and jerk (I don't need capacity, I'll aim for stamina instead) and lots of cardio. I want to break a machine, that's how much I'm talking about.

----------

So, this post is my basecamp. I'm checking in at the Utility Belt. It's been quiet here a while. And I'm going to give this a serious try. I'll check in once in a while and share what I've learned as I go. I could start a blog, but we got forums here. Might as well do it here where you guys can read it.

Hi, I'm Tahquitz, and I need to lose weight.

Weigh-In: 320.6 lbs.

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PostPosted: Mon May 28, 2018 5:22 am 
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Okay, call this a journal. This would be the next week. I'll check in on Sundays and report my progress with you all.

So, giving Paleo a shot. Initially I called it Paleo Light, but based on two things: Doc said I can have 10G of carbs per day, and I need fiber in my diet. Well, here's the issue. One, Paleo Diet allows for 50g of Carbs in most readings on the Interwebs. And with the swath of things that have fiber abundant mostly exists in the things that Paleo doesn't have room for: nuts, legumes, and grains. So, I'll have to talk to my doctor on how to balance that.

Two, what most people don't explain when they start talking about this diet: other than meats and vegetables, EVERYTHING has carbohydrates damn near. Where you don't expect it: fruits. An apple a day is 17.3g of carbohydrates. One banana: 51.4g. Now, you can take away the dietary fiber grams from the total for a net carb amount, which is what your body actually absorbs (17.3g - 3g fiber = 14.3g net carbs for an apple. 51.4g - 5.6g fiber = 45.8g net carbs for a banana.) But we're still talking an uphill battle when I'm supposed to get 15g of fiber per day minimum. With one apple and one banana, I've got 8.6 grams of fiber (not a bad start), but I've blown my Carb limit if it's 50g by about 18.7g. If it's what my Doc said, 10g per day, even more so.

So, if I climb that tower with vegetables, fiber is there, but less abundant. 1 cup of chopped red onion: 2.7 grams. 2 cups baby spinach: 2.0 grams. That seaweed snack that's popular in stores, about 1/2 a container: 1 gram. The salad I had for dinner tonight is 5.7 grams of fiber. And Protein delivers no fiber whatsoever. The 4 medium eggs I whipped up for a breakfast omelet? The two swai fillets I had for dinner? Nothing. I'd need to eat just as many vegetables each meal to get the fiber needed to meet the minimum...

... or I take fiber pills. 300 of them from Walmart is $15, but realistically... the serving size isn't much for the amount you take. 5 pills 4 times daily = you're swallowing 20 of these bastards for 8 grams of fiber. Food seems to be easier. And taking fiber pills has to be distributed: swallow all 20 at once, and you got a blockage (In your intestines, painful, searing fun. In your esophagus? Time for an ambulance ride.) And you can't take them 2 hours before or after taking a medication, or the pills you just took will be swept away without taking an effect. My strategy? Both. I have limited fiber from vegetables that I consume (7-10 grams a day), and I go for 3 doses of Fiber (6 grams per day.) That gets me close. And you got to figure one bottle a month. I started with 300 pills after May 8th. Now I got 60-80 left. You will use all of them.

There's a lot of math in a diet. And I hate math.

But the one key figure that has happened for 6 of the last seven days: caloric intake reduction. I've been consuming on average 3,200 to 3,500 calories a day in the past with my diet being 40-75% carbs. Now, I'm eating 1,200-1,400 calories with as few carbs as possible... except for one day.

Last Friday, I was going to prepare for a fasting blood test. And that day, I figured that's the one day to blow off the diet to go for carbs. So we went to the Cross Eyed Cow Pizza in Oro Grande. (Best hole-in-the-wall pizza joint just Northwest of Victorville.) And I got a 10" Supreme Pie. (The Unlucky Cow.) It was filling, damn tasty, and if I had anything to do about it, the last meal I'd have before the blood test. Then I called LabCorp to get the hours for Saturday. They're closed... all weekend. (Thinking to myself, "It's Memorial Day Weekend, dumbass. :shock: ") I brought home three slices figuring my brother might want it this weekend. He made dinner already when I got back, and I already blew off the diet. I figured "in for a penny, in for a pound." I ate those too. Saw their nutrition facts. 2,750 calories. God damn it.

So for one day that I misbehaved out of seven, I'm proud of the result tonight on the scale. And I think I can do this.

Weigh-In: 316.4 lbs.

Additionally, I'm weighing in only once a week. Saw my weight on Wednesday, and it went up two pounds. Then Thursday, went down three. I learned not to measure myself daily. Screw that noise, the stress isn't worth it.

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No, my name didn't come from food, Haley.


Last edited by Tahquitz on Tue Jun 19, 2018 5:29 am, edited 1 time in total.

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PostPosted: Mon Jun 04, 2018 6:21 am 
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Last week was recovering from two "cheat days", one misplanned (blood test fasting), the other a national holiday (the reason the misplan happened), so I backslid a little. This Friday, I did behave as I had stuck to the diet that day.

And I kept reading online something that is making me rethink my calorie goal: anything below 1,400 calories for women and 1,800 for men is considered a crash diet. Which is contradicting what USDA has stated that "everyone has a ideal calorie count dependent on their lifestyle". So, I'll meet the advice halfway. I have been feeling tired lately at night, which I think is my body getting used to getting off of the excess sugar (not absolutely possible to get rid of all sugars, but to not have it readily available is a bit of a change.)

So, I'm raising my calorie count this week to 1,400 and see if that makes a difference in my energy levels. Maybe next week, if there's no improvement, I'll raise further to 1,600. I'm just reluctant to call 1,800 my target and forget about keeping under half of the calories I used to consume.

But cooking is getting easier the more I do it. Instead of following recipes, I'm freestyling more. On a hunch this afternoon, instead of cleaning up the pan after I grilled the fish, I put in more oil, and carmelized some onions with garlic and a little apple cider vinegar, then grilled some mushrooms in there for a salad topper instead of using dressing. And it worked well. :)

In any case, still making progress. But I imagine 3-4 pounds a week will wear off soon, both because I'm raising the goalpost, and 'water weight' will stop being an excuse.

Weigh-in: 312.6 lbs.

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No, my name didn't come from food, Haley.


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PostPosted: Mon Jun 11, 2018 7:26 am 
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It's late I don't have much for this entry. I'll probably a share more later this week. I just wanted to say this.

Weigh-In: 307.6 lbs.

More to come. (Preview: Started a gym membership.)

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No, my name didn't come from food, Haley.


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PostPosted: Tue Jun 19, 2018 2:40 am 
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Skipped an entry on Sunday...

Weigh-In: 304 lbs.

This is after a "Cheat Day" at a Korean BBQ joint, and a party full of snacks. Not too bad.

But Exercise! Yes, I started a Gym membership a week and a half ago. And this place is MASSIVE. In California, there's a regional gym chain called InShape Clubs...

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This place is big. You just won't believe how vastly, hugely, mind- bogglingly big it is. I mean, you may think it's a long way down the road to your Post Office, but that's just peanuts to this place.

(Yes, I used Douglas Adams to paraphrase my thoughts on this joint. The silly talk ends here.)

So, yeah. The bottom floor is cardio machines, weight lifting, core exercise contraptions I've never seen before, free weights, dumbbells, studios, cycling rooms, and a myriad of other doors to strange places I couldn't possibly visit in my lifetime. In one corner of the place, they even stuck in an indoor pool, Jacuzzi, and a 'recovery pool' that's not as hot as the spa, but still has jets everywhere. Another corner: a full sized basketball court with glass-encased rooms for Raquetball. And yet another corner: a massage parlor (which is pay to play... not included in the membership.)

By comparison, the second story is boring, but it's really not. They stuck an upstairs track around the entire perimeter of the club, overlooking all of the equipment, the courts, the swimming pools, and a small window to most of the workout studios (except the women's part of the club, glass windows frosted over in white and pink hues, to keep men from looking in.) And on that parenthetical, there's a women's studio, with open floor, and a second story of treadmills, dumbbells, and machines away from prying eyes.

The stunning thing about this entire club? How QUIET it is. There's music playing, an occasional shout from the Basketball courts, but there's no jocks screaming as they lift. The club members are really nice. If someone is upset, it's over their workout, and are super apologetic if you take it personally. Which is why I'm puzzled.

See, for the longest time, I was interested in joining Planet Fitness. I liked the ads: "No Gymtimidation." Judgement-free zone. And to an extent, it's believable for a simple reason. Physical transformation isn't absolute. Losing weight doesn't fundamentally change who you are. You'll feel better, work better and play better, but you're still you at the end of the day. The same hobbies will still be there when you're done with the Gym. Running on a treadmill won't make you want to stop playing D&D. The same things will make you spit milk out of your nose when you're trying not to laugh. Reaching your target heart rate doesn't make you want to give up video games. The same things will piss you off as they did before. Being healthier doesn't end your geekdom, or blacklist you from your fellow nerds. So, why let working out build up into a fear of who you'll become when you're at your goal?

Because society. It's not hard to fail, and it's not easy to win. And society doesn't care if you are working on yourself or not. People aren't nice where I live. You run into someone in the supermarket, and bump into them... there's a 2 out of three chance they'll yell at you. And the first thing out of their mouth is what they see. Age, sex, and unfortunately, weight. Big people are called out on their size when a complete stranger is involved. You don't even have to bump into someone, if you walk and turn a corner with someone smaller than you inches from your chest, it's the same reaction... "You scared me!" But not in the laughing and playful "next time you're in the store and I see you, I'll get you back!" sense.

Now most folks, you find yourself in that situation, and you might dismiss the person or apologize. And you move on. But for larger people... it builds over time. Every time it happens you're scary to others. Every time it happens it's not pleasant. Personally I have conditioned myself to apologize for simply taking up space. Even when it isn't warranted. And it's met with silence. Better that than "move you big oaf!" (And I'm being polite on these boards. The reality is I've been called far worse than that.)

So, when you're in a new club or gym... this is what I've been conditioned to expect. The supermarket treatment.

But it doesn't happen here. In a club full of complete strangers... everyone is polite. Even when you're imposing or you're in someone's way, they're patient, or try to talk to you to break the tension a little bit. This isn't anything I expected at all. And I'm surprised. Happy, if I can go that far. I might like it here.

I've been going to a gym for the last week and a half. And I think I might be doing it for a long time to come. :D

AND NEXT WEEK: I might officially be less than 300 pounds for the first time since I was in my late 20s! WHOO HOO!

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PostPosted: Sun Jun 24, 2018 4:28 pm 
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So, the week after the big "cheat" day, I've recovered. No carbs again, exercised twice this week (need to get to three days a week, which hopefully this week I can do), and still the discipline of a monk. And I can't argue with the results. Still losing weight.

The difficulty? Exercise. There's plenty to do, but I realize I need 'educated' on what TO do. I keep hearing Upper Body Day, Leg Day, Core Day, but I don't have any idea what to do for that. I just run for 30 minutes (eventual goal: run for 30 minutes meeting the "Target Heart Rate" as most places count as 'actual exercise'... my target is around 128BPM to 148BPM) and do the "29 Minute Circuit", a set of equipment arranged in an oval that is done sequentially to have a 'full body' workout. With those two, if I show up dressed and can save the shower for home, my visit is about an hour.

But the circuit is getting boring. Not easy, I have some time to go through it before I get all of my exercises to meet the same resistance levels (some parts of me, 8 out of 12 is cake, others, 8 makes me pant heavily... I want to average out at that before I increase weight) but I need to start learning what the other 100 machines do in the resistance training area so I can mix it up, or cherrypick what I want to do if one part of me is hurting in particular.

I have bad knees. I had them since my 20s, and if my older brother is any indication, I don't have a lot of time with them left. When he raises his calves off the floor, there's a sound. There's no cartilage left in his knee joints. He's restricted to lifting objects off the floor only if someone can help him, and can't carry more than 25 lbs standing. It led him to retire early, since most workplaces expect men to be workhorses, and even desk jobs balk at anyone who can't lift a 50 lb box. And I'm headed down the same road.

But that doesn't mean I don't fight it. I hit the machine, set the weight to the lowest I can that causes a small amount of pain but I can manage to lift, and I do as many reps as I can in 45 seconds. If the pain escalates, I stop. If it doesn't, I finish. Like my co-worker said (who also goes there)... "Therapy is better than an ambulance ride. Take the weight off and listen to your body. You can only work through the pain so much." But I should still work the knees. Something is better than nothing, and if the pain starts to relent, maybe I can increase over time. I'm being told losing weight will give my knees a better outlook than my brother's fate. That's part of why I'm doing this, and since exercising, climbing staircases hurts less. But any 'twist' on my knees, or any exercise where my calves are down and lifting something... that especially makes my knees hurt and pulse. I can hear the rubber resistance bands vibrate inside of the equipment as my knees shiver during lifting. Some people even look when that happens. Any other leg exercise (the opposite machine, legs are up and calves pull weight down or standing equipment where my knees stay bent the entire time, or the leg bends at the waist instead) and I'm okay.

So that's my current fight and this is where I end the "Basecamp" posts. One month of a diet change and half month of exercise, and I think I'm ready to kick things up a notch.

Weigh-In: 300.0 lbs.

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PostPosted: Wed Jun 27, 2018 1:23 pm 
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