Laikrob

Eggs, beans and milk products are superior for proteins IMO, and I suggest that you get in at least two snacks a day in addition to 3 main meals. Make sure you have all nutrition groups covered, unless you are defining (which shouldn't be done for long periods) it's important to get a certain amount of fat aswell - that's something that a lot of beginners seem to ignore. Lack of fat -> lack of production of certain cells, including brain cells -> lack of focus. Do not want that. Unfortunately I don't live in the UK, so I can't help you with brands. In general you should aim for 2/3rd of your food to come from "natural" food anyway, meaning not powder/shakes/bars. This ensures a better long term result, and you will have more energy to do your actual workouts. Personally I stick to water, but that's because I'm not a huge fan of the taste of energy drinks. I drink a smoothie after workout (I stick to the 100% pure fruits ones), and drink up to 1000 ml of water during workout. I agree that making a food log is great, that works both for those who want to gain or lose weight, of even those who just want to maintain their current weight. Personally I motivate myself for workouts at home by competing against myself. Playing RuneScape, you might also enjoy seeing your numbers increase daily and weekly - and setting goals works here too. Even for jack-knives and other killer ab excersises (if you do those, make sure your legs don't touch the floor/mat in between "crunches" for increased effect). I change my routine every 3-4 weeks, and add or remove as I see fit, basically. If I find something purely boring and I can't feel the results of it, then it's a goner.

"Getting ripped in 4 weeks" is useless for you, as air muscles aren't what you're going for in the first place anyway. ;) No offence to the lookers out there. Diet: Smoothies can replace the fruit, and you can mix other vitamins/minerals or supplements in powder or liquid form into those. There are lots of great recipes out there, some also excluding bananas. Also, you can simply blend fruit into protein shakes if you choose to go with that. Personally I am not a fan of the protein shakes, because they are usually misused as a main nutrition, causing a serious lack of balance in the diet. When it comes to vegetables; stick to the ones you like. No need to eat something you can't stomach, if you have good options available. Green vegetables are usually the best when it comes to minerals/vitamins, it's a practical rule of thumb if you can't look them up in a table. For natural protein rich food there is always eggs in several shapes and forms, different white or lean meat, milk & milk products, nuts/seed, grains (including pasta) and beans. Meaning that you can make a pretty good diet based on those products, and put on the "right" kind of weight if you calculate the intake and output of calories right. Here's a table on proteins and vegetables/grains: http://www.fatfreekitchen.com/nutrition/high-protein-foods.html Work out: I am not sure where you are lost on the push-ups and crunches, but if you find them too easy; how about adding some weight? This guy has some great workout videos, and might give you a few ideas, here are a few on adding weight to push-ups and crunches: http://www.youtube.com/watch?v=TKg_cdwq9l4 http://www.youtube.com/watch?v=IVTlphq6EBY Not sure if this was what you were looking for at all, but best of luck getting back in shape. :^_^:

Thanks for the feedback so far, we are definitely going to use it. :thumbsup:

I am psyched. :thumbsup:

Congratulations! :)

Hi all, The first Tip.It Clan Tournament is over, and we would like to hear your verdict feedback. Please keep it constructive, so we can use it to improve - we really want to. :^_^: Here are the questions (please use the pre-coded version when you reply to make it easier to read): 1. What was your overall opinion of the TICT tournament this year? 2. Would you like to see it run annually? 3. What improvements would you like to see in terms of : Categories offered - matched? full out? capped? (20 vs 20, 30 vs 30 etc) Types of fights offered (ie style varieties, novelty, etc ?) 4. Was the timing of rounds okay? 5. What improvements could the Clan Staff make in the administration of the event? 6. What rules could be changed, added or improved to make the tournament better? 7. What is your preferred way to get in touch with a Clan Staff member? IRC, MSN, forum posts/topics, forum PM, other? 8. Do you have any additional suggestions on how we can improve the tournament? [b]1. What was your overall opinion of the TICT tournament this year?[/b] [b]2. Would you like to see it run annually?[/b] [b]3. What improvements would you like to see in terms of : Categories offered - matched? full out? capped? (20 vs 20, 30 vs 30 etc)[/b] [b]Types of fights offered (ie style varieties, novelty, etc ?)[/b] [b]4. Was the timing of rounds okay?[/b] [b]5. What improvements could the Clan Staff make in the administration of the event?[/b] [b]6. What rules could be changed, added or improved to make the tournament better?[/b] [b]7. What is your preferred way to get in touch with a Clan Staff member? IRC, MSN, forum posts/topics, forum PM, other?[/b] [b]8. Do you have any additional suggestions on how we can improve the tournament?[/b] Laikrob, On behalf of the Clan Staff

Here is a forum topic from a Tip.It user on prestige, in case you don't want to visit another site. :) http://forum.tip.it/topic/263362-prestige-explained/

Actually you can add RuneScript to MSN, but yeah... different discussion. Oh, and IRC was created in 1988, so it's hardly new. I use IRC a lot and love it. :) Apart from Tip.It's server, I also use #clans (Tip.It's clan discussion channel), #tsg (The Slayer's Guild's channel) and #octane (a friend's channel) on Swift.

Congratulations! =D> Looks like you're doing well on Dungeoneering aswell, so might not be too many months away from that? Well done! :grin:

Since there have been some uncertainties, the Clan Staff is looking into this war. Laikrob, Clan Staff.

Will be looked into by a Clan Staff member - I don't have time to deal with it myself right now, but it has been reported by several people. Laikrob, Clan Staff.

I am not sure what missing rules you are referring to here. We reposted and updated the rules (which were agreed on months ago, we had just forgotten to include them in the old rule topic) for the Recruiltment forum 2 days ago. http://forum.tip.it/topic/265337-recruitment-board-rules/ As I would say on SODB: Kthxbai. :razz: Laikrob, Tip.It Administrator.

Slayer, of course. It's been a long time coming, even though we have received some great updates lately. <3: I hope a new guild, no matter which skill it ends up being, is a bit more useful than the Thieving one. I hate to see areas go active for a week (update time, woot rush!) and then die because it has no real use.

Bandwagon coming... I love the idea too. :)

You have gotten your simple "no". :) RSOF do not allow manipulating clans advertising on their forums, and we have chosen to follow their line on this. If you check out the website polls we have done on merchanting clans, you will see that this is in line with what the users want aswell. To be frank we also don't allow other forms of scams, and we don't want to start making exceptions just because it's a grey area. We apologise that the rule topic wasn't updated accordingly, but this will not change the fact that you won't be allowed to advertise for merchanting clans here. I can recommend several of our website tools, in example the newly released GE Centre. We're helpful in many ways, but you will have to find actual members somewhere else. :) Good luck! Laikrob, Tip.It Administrator

Another update: The limit to how many videos there can be in media tags per post, has now been upped to 15. :thumbsup: (Thanks to Pure_MageUK, our splendid tech Admin.) Laikrob, Clan Staff

1) It works for me too, on FF. 2) Please calm down. This is a forum to get help, not to spew rants. People are using their spare time to help you, and I would suggest that you appreciate that instead of getting yourself worked up. 3) The problem is on your end. 4) We won't code in anything that already works on functioning computers, and demanding it won't change this. However we would love to help you find out what's wrong on your end. :)

Called it. :razz: But looking forward to the cc changes for sure, especially the increase of members in clan chats and/or CWA (which there is bound to be, otherwise they are shooting themselves down with this). As a clan leader and cc mod I really hope they have planned to improve the remote ban system, so that others than the chat owner can place longer temporary or permanent bans. And place bans after people leave the chat. And rank or remove equal to lower ranks. And... And.. yeah, I have so many suggestions and wishes here. :^_^:

Welcome to Tip.It and TWR, hope you'll get some good and interesting wars here. :)

Well, don't pick a fight on a welcome topic unless you're prepare to get some back. Or better yet; just don't pick a fight on a welcome topic at all. ;) You can always take that to PM.

Welcome, guys and girls. Hope you get some good wars, and that people keep in mind that whatever has happened in the past is not valid reasons for declining DK in TWR. ;) Just thought that needed to be mentioned.

strilmus, I think I just got a post crush. <3: (Well, on both of them.)

The RuneScape Media Forum is live! <3:

The swearing in music question and a few others are already answered in the sticky What can you post here? FAQ. :)

Examples on video topic you can make, but not strictly limited to: Clan PK Recruitment Multiple wars Single war Motivational Clan Vids (Keep in mind that they still need to be within the rules, and not bash other clans.) Q: In the new video section, does the G Rating mean that we cant have any music which might contain offensive language to some? A: Well, in reality it's more a PG rating. A few swear words are okay, but keep it within reason and no racism. We're not super strict, but it's the moderator's discretion. If in doubt, ask before posting - and if a Clan Staff member says it's okay, make sure to post the name of the Clan Staff member who approved it in the topic. Q: My topic got removed for no reason at all, seriously! It wasn't offensive or anything! A: Did you remember to use media tags? If not, it will automatically be removed, as we are trying to make sure that this forum is as safe as possible, in example by only allowing streaming videos. Q: Someone just posted a topic with an offensive video. What do I do? A: Please report the topic as soon as possible, and a Clan Staff Member or another helping member of the moderating staff will take a look at it and deal with it as soon as they can. If it's really urgent (porn, racism, severe personal attack), try contacting us on IRC (#clans on Swift) so we can deal with it a little faster if we are there. Q: I can't add all my 25 videos in one post. It says "excess media", why? A: The limit to how many videos there can be in media tags per post, is 15. Try breaking it up in a few posts if you have more than that. More questions and answers will be added as they are asked. :) Laikrob, Clan Staff.