Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
9 Dec

My Primal Transformation: Discovering the Art of Fit

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!

Hi, my name is Frank Sabia Jr.. My story starts out like most in that for my whole entire life I have struggled with my weight. I ate well as a child and never developed weight issues until my late teens when my eating outpaced my activity. From there it was a slow and steady increase in weight gain. Like a lot of people, I have a desk job and sit all day long. Sometimes my work requires me to put in long hours, frequently sitting for up to 16 hours a day in front of a computer. This only helped to make my problems worse. My sedentary job along with my eating put me on a path to poor health and uncontrollable weight gain.

At my worst, I exploded to a whopping 255 lbs and over 40% body fat with a waist at 44 inches. The shocking thing about this time in my life is that I still worked out 3 times a week yet saw no change.

My diet was a SAD (Standard American Diet) one which was typically high carb, low fat, moderate protein, filled with fast food and processed foods. I felt depressed and ashamed of how bad I allowed myself to become in terms of health. I had trouble breathing, aching joints, acid reflux, high blood pressure and was constantly tired just to name a few health issues. I was morbidly obese and knew I had to do something about it.

That all changed the day I stumbled upon Mark Sisson’s Mark’s Daily Apple. I had decided to commit myself in not only exercise but also diet. Having to travel frequently for my job I decided to do an at home exercise program that would incorporate body weight movements for both strength training and cardio fitness. During this time I slowly transitioned from my SAD diet to a full Primal Blueprint diet removing all grains, gluten, legumes and dairy. For the first time in my life I was eating whole unprocessed foods and was no longer afraid of fat. This is when I not only started feeling better but looking better. Over a 13 week period I managed to lose 43 lbs of fat, going from a little over 30% body fat to 12%.

Not satisfied with my results, I decided to see how far I could get with this new Primal way of life. I decided to use weights for the first time and mixed in some IF (Intermittent Fasting). Still keeping to a strict Primal Blueprint diet, I was able to enjoy foods I thought were previously unhealthy like bacon, butter and eggs. For the first time I tried coconut and loved it. I became a master Primal chef creating things like gluten free Mexican buffalo pizza. Never having cooked for myself before, I quickly become a whiz in the kitchen converting all my mom’s home cooked meals and recipes to Primal friendly versions.

All my illnesses quickly disappeared, the high blood pressure went from stage 1 hypertension to that of an athlete level. Gone was the depression, acid reflux, joint pain, energy crashes, and mood swings. I pushed myself to limits I never imagined possible. I now weigh 167 lbs with a 29 inch waist at 8% body fat while packing on extra muscle in the process. This all took place in a 6 month period. My final numbers were shocking to my doctors and loved ones, 48 lbs of fat lost, 4 lbs of muscle gained, from 30% to 8% body fat and all improved markers of health. My health and fitness-age, previously tested by a sports physician, went from one of a 42 yr old to that of a 28 yr old.

Over a short 6 month period, with the help of Mark’s Daily Apple and the Primal Blueprint, I finally discovered the art of fit.

I continue on my path to Primal living having completed my first race, through the mud! Grok would be proud!

Thanks for your help, support and continued inspiration.

Yours truly,

Frank Sabia Jr.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. well done, go forth and conquer!

    chris wrote on December 15th, 2011
  2. WOW!!! Frank – you are the man!!! That is amazing. You are a true inspiration. Frank, to summarise, your diet is Primal/Paleo, you use IF, and you mentioned P90X and 3 times a week bodyweight training with the later addition of weights, and walks for cardio (which you now reduced, yep I read all comments:). To complete my puzzle, could you please advise on the specifics of your training now, i.e., the full weight training (sets,reps, etc.)?

    Dave wrote on December 16th, 2011
    • HI Dave. Wow, thanks for pouring over my many comments on here. I documented all my food, supplements and workouts in a email/blog to myself. I hope to load it online for people to read on my site soon. But the basics of it were….FIrst 3 months were standard P90X routine with only using a resistance band. This was mainly due to traveling. Second 3 months I did kind of a hybrid program focusing on strength and reducing the cardio. I was trying to swap muscle for fat rather then just get cut. In the beginning since I only had that resistance band my reps were 12-16. But last 3 months when I introduced the adjustable dumbbells I was doing more like 8-12 reps.

      Frank Sabia wrote on December 16th, 2011
      • Oh yeah one last thing is that I do walk about an hour a day. I have a dog, so walking him gave me a small bit of extra cardio : )

        Frank Sabia wrote on December 16th, 2011
      • Thanks for sharing everything Frank. And sorry but I have to say it just one more time, WOW!

        Dave wrote on December 17th, 2011
  3. Wow Frank, that is quite the transformation.


    Is there any chance you could share your fat, protein and carb #’s after your workouts and for your evening meals?

    John wrote on December 16th, 2011
    • Sure. I have started uploading photos of all my meals on my facebook TheArtofFIt site. But here is one day as an example. This is a strength training day.
      3000 calories
      350 grams of protein ( 50% )
      210 grams of carbs ( 30% )
      75 grams of fat ( 20 % )

      After workout was buffalo roast beef, big sweet potato, blueberries in natural youghurt

      Dinner was a huge piece of filet mignon, broccoli and a tablespoon of fish oil followed by dessert of protein fluff.

      Frank Sabia wrote on December 16th, 2011
      • Thanks so much Frank

        John wrote on December 18th, 2011
  4. This got me so psyched to get at it in 2012. I just got the P90X2 workout DVD set this week. Thanks for the motivation.

    don mcgrath wrote on December 17th, 2011
    • Hey man no worries. Let me know if you need any help with P90X2. Ill be starting off the new year using that to train me for a Tough Mudder mud race in march and to get me in shape for the Anrold Classic!

      Frank Sabia wrote on December 17th, 2011
  5. Congratulations on your success!! If you still need to sit a lot at work, try sitting on a yoga ball. Makes a huge difference to be able to roll around on it while you work, helps eliminate fatigue.

    Janel wrote on December 18th, 2011
    • I used to have a Yoga Ball rolling chair and that worked great but since switching companies, I lost it. I need to get a yoga ball…good idea! Thanks!!

      Frank wrote on December 18th, 2011
  6. More than anything else, I love the joy on your face!

    Debra wrote on December 19th, 2011
    • Thanks and for the first time in forever, I’m not afraid to take my shirt off at the beach!

      Frank wrote on December 19th, 2011
  7. Hey all you guys, is it possible?
    I am asking again is it possible? Amazing transformation.

    emedoutlet wrote on December 20th, 2011
  8. Frank
    I loveall this and have become quite a star
    I am curiuos about your ratios and how you developed them
    350 grams of protien?
    200 grams of carbs on strength days
    This is quite adeparture from what Mark recommended in the daily apple?

    Thanks your fan Mike W

    Mike Wetzel wrote on December 20th, 2011
    • Hey Mike! Thanks for being a fan, I appreciate it tremendously. To answer your great question, my ratios and calories were developed over time by self experimentation. By no means are they FINAL numbers I always live by, but they are the numbers I used for my transformation in the article. Im constantly trying new things and tinkering with my diet. I just completed a cycle where I ate a more traditional primal diet of hi fat and moderate protein and super low carb with regular carb refeeds. I hope to write up an article soon about my experience with that. I am a huge believe that Mark’s articles and recommendations are proven to work for everyone coming from a SAD (Standard American Diet) to reprogramming there genes for optimal health. HIs process for this is an extremely easy one anyone can do. It requires no weighing or measuring food, no scales and no obsessing over calories or macros. This will provide everyone with great health and stable bodyweight. I am merely presenting a different alternative for those looking to achieve a sub 10% bodyfat goal. What I wanted to do is figure out how I could get there as easily and quickly as possible so that I could help others achieve that. I took it upon myself to weigh, measure, and experiment sometimes failing so that others could see that it is possible and that they could achieve the same if not better results. Its not for everyone, but it is possible and it is PRIMAL : )

      Frank Sabia wrote on December 20th, 2011
  9. Hi Frank,first of all thats an awesome transformation,you ‘ve been a real inspiration for us.
    Thanks to you i startet finally taking the right direction towards beeing lean and already lost 1 kg in 1 week.
    Could you share with us a bit your weight lifting regime nowadays?

    Basti wrote on December 21st, 2011
    • Hey Basti. Thanks man. Appreciate it. Good to hear your on your way. Let me know if there is anything I can do to help.
      My lifting around this time of year is a bit scattered due to some fitness comps I entered myself in. I did a Mud Run few weeks back. So I had to tailor my programming around that. So it was 5k run with a break at every 1k doing some body movement exercises. I just finished that, but then had a all day fitness competition which was bodyweight stuff, cardio like running with a sandbag, and some weight lifting. I have been experimenting with some more fun stuff too like swimming and boxing! Stay in touch or connected to see what Ill be upto. Ill post blogs about all my training and what I liked or didnt like about each. Thanks for following : )

      Frank wrote on December 22nd, 2011
    • Hey Basti! How are things going for you in the New Year. Any updates on progress?
      How is Grok treating you in 2012?

      Frank wrote on January 4th, 2012
  10. That is one amazing transformation,respect.
    Would you be kind enough to answer me with which weight and bodyfat you startet your recomp 3 month ago and what was your macros/calories back then?
    Since you include Protein Fluff,do you consume dairy on a daily basis?
    Thx in advance for answering

    Tom wrote on December 22nd, 2011
    • Thanks Tom!
      My weight at the start was 215lbs and around 30% bodyfat. My calories macros back then were 2400 calories at start down to 1900 calories at the end. My macros were 50% protein and 25% fat and 25% carbs. The fat/carbs ratios bounced around but protein was always at 50%. I am constantly modifying my calories and macros since, but those are the numbers that worked for me in the first 3 months. I consume some dairy on daily basis. I have issues with Lactose but not with full fat dairy or casein. So I do have butter, cottage cheese, and natural yoghurt with no sugar. I seem to be OK with that kind of dairy but get sick from milk sugar/lactose. I have protein fluff 3x a week.

      Frank wrote on December 22nd, 2011
      • Thank you so much for your answer.Lately your story have been a great inspiration for me.
        So when you startet the 3 month ago you startet with 2400 on Rest Days and 2800 of Weight Lifting days?Then you went down to 1900 on Rest Days?

        About dairy,same goes for me.Low Fat Dairy makes me feel bad for ours so lately i switched to full fat dairy.

        Basti wrote on December 23rd, 2011
        • Yeah the full fat dairy has less of the sugar that disagrees with me. No problems there so far.

          Well no, the first 3 months I ate 2400 calories everyday, then tapered that down by 200 calories every couple weeks till I ended up at 1900. After those 3 months I switched to where I ate more calories on lifting days like 2800 then lower on off days like 2000 calories. I used to eat MORE on my rest days the first 3 months. But I learned from my mistakes and adjusted the last 3 months.

          Frank Sabia wrote on December 23rd, 2011
        • Thx for answering so kindly all the questions of ours.
          Will follow your progress on Facebook and your site and hope i can achieve in the next 3 month simmiliar results after struggeling for few years now.

          Basti wrote on December 23rd, 2011
  11. How much fat in terms of grams would you eat after the fasted training in your epic post workout meal while staying primal?

    and I know Mark says that 50 % or more of calories should come from fat which is what I’m doing now which for me is anywhere from 150-180 grams of fat a day but it looks like on “IF” you lower the fat grams to around 100 grams a day, is that correct frank ?

    kyle wrote on December 22nd, 2011
    • Yes, on fasted strength training days I lower the fat and up the carbs to refill glycogen to facilitate recovery post workout. On strength training days, I have very little fat immediately post workout in that epic meal. Just trace amounts from whatever meat I am eating. I don’t add fat until dinner that evening. At dinner, I usually have meat, veggies and fat and that meal is low carb. I eat higher fat ratios on off days or non strength training days. That make sense?

      Frank wrote on December 22nd, 2011
  12. yes it does thanks. I also want to know how many fat grams per day you did with leangains with strength and rest days to get an idea.

    kyle wrote on December 23rd, 2011
    • Sure no problem. On a 2800 calorie day for strength training…looking at my food logs, its around 75-100 grams of fat or about 25% ish of calories for that day.

      Frank Sabia wrote on December 23rd, 2011
  13. frank would you say besides eating primal and the exercising that leangains with the calorie cycling was the thing that got you that lean/ripped in the final 3 months?

    jon wrote on December 23rd, 2011
    • Just being consistent and not freaking out about slow progress. Not trying to change things like diet or exercise to much. Not over training. Not cutting calories too low. Just that urge to make things go faster and force results. If your consistant, and faithful you have to trust that the results will come.

      Frank Sabia wrote on December 23rd, 2011
  14. would you mind telling the calories you used to cycle through the 3 training days and 3-4 rest days through this transformation when you did martins LG ?

    jon wrote on December 24th, 2011
    • Well its always evolving. What worked for me might not work for everyone. I took my bodyfat, height, weight and age into account when figuring out my calorie goals and would modify them every 2 weeks based how I was looking, feeling and performing. I would eat higher calories on 3 training days and lower on rest days. I let my workload dictate the amount of calories especially carbs I would eat.

      Frank wrote on December 27th, 2011
  15. WOW!
    good job!!

    tibor wrote on December 27th, 2011
  16. If I do a 7 am training wouldn’t it be more beneficial to follow up with eating a lot of good carbs to resupply energy levels rather than wait until noon? It seems to me that you are waiting too long to resupply with carbs if this is done hours later. What’s your opinion on this Frank?

    David wrote on December 27th, 2011
    • Good question and not one I have experimented with too much. I have done early training on Saturdays like at 8 or 9am and have only had BCAA’s until the end of my normal 14-16 hour fast and suffered no ill affects from it. I guess it would depend on your goal. If its to lose bodyfat as long as your getting those bcaa’s I would say you should be fine. But if your goal is something else, a immediate supply of protein and carbs might be the way to go. Then having your bigger post workout meal later. Depends on how your feeling and performing.

      Frank wrote on December 27th, 2011
  17. Just wanted to thank everyone again for such kind comments about my transformation. To celebrate and give back, I am going to give away a free copy of Mark Sisson’s new book 21 Day Total Transformation autographed by Mark himself! Just signup on my website and you could be the lucky Grok to win it. Free to enter. Thanks again!

    Frank Sabia wrote on December 29th, 2011
  18. Wow, you are bloody hot! (Especially when covered in mud hahaha :-)

    Courtney wrote on December 29th, 2011
    • Hey thanks Courtney! I hate running but I do love the mud. Its a love/hate relationship but keeps me feeling Grok like!

      Frank wrote on January 2nd, 2012
  19. Wow great job, wondering where all the extra skin went tho.

    mikey wrote on December 30th, 2011
    • There is some right above my navel : (

      Frank wrote on January 2nd, 2012
  20. Hey guys…Just an update! I finally got my website and blog up and going.

    Also finally finished my transformation video as well.

    Would be great to get your guys feedback and maybe some social media love for it : )



    Frank wrote on January 2nd, 2012
  21. It’s great to see more P90x excellent results. I like your blog. It all comes down to diet but to get the great results you have there had to be something else and there was p90x. My question is how does Shakeology and the recovery drink fit in to PB? I am a big P90x fan but now doing PB also and wanted more info on using the two above products with PB. Great job!

    Don wrote on January 2nd, 2012
    • I don’t think any recovery drink necessarily does. My advise is food first. However, as I have done IF and LeanGains…that post workout window of overeating is pretty important. So depending on how busy you are and what food you have prepared. If you need something to get into you quickly, then it will do the job. I believe it is gluten free though, so thats a plus : )

      Frank wrote on January 2nd, 2012
  22. WOW!!!!! I so want my husband to look this hot

    sherri wrote on January 8th, 2012
  23. Hey Frank,

    Tried LG and IF with changing the amount of fat and carbs eaten on a workout day and a non workout day to lose last of stubborn BF in the belly and handles areas. No change whatsoever. Rats, wonder what I need to do to have the fat reduced?! Any ideas? I’ve mentioned before that I eat Paleo and use crossfit 4x a week.

    David wrote on January 9th, 2012
    • Would need too look at your workout and calories and need information about you to sort it out. There is no formula for everyone that works. I have been tweaking it per person so far. For instance, I am 6 feet tall weigh 183 lbs and work out 6x a week. Someone emailed me saying they tried my number for them and it wasn’t working but they were 5’5 and weighed 150lbs! You can try to send me your info and I can take a look if you want.

      Frank wrote on January 9th, 2012
      • I am 6′, 174lbs. Crossfit 3-4x a week plus do one or two Olympic weight lifting sessions.
        I am eating anywhere from 1600 to 2400 cals a day.

        I am following your eating plan for workout and non workout days. Eating Paleo. Increase carbs with a sweet potato on workout day. Do eat the sweet potato in the evening about 1.5 hours after workout. Have been IF 14 to 17 hours. Eat 500 to 600 cals at noon. Eat a large meal at night. I do gain weight if I exceed 2100 cals. If I am down to 1600 cals on a workout day, the weight decreases. My BF stays the same whether I eat straight protein (which I did for a month), or get most cals from fat followed by protein and 35 to 70 carbs a day routine.

        David wrote on January 9th, 2012
        • Diet sounds inline. My guess is that your eating is spot on except I wouldn’t wait to eat the large meal at nite if you have already broken the fast. I would have the sweet potato or any carbs immediately post workout and then last meal before fast is protein/fat only. So post workout is carbs/protein only. Days off is protein/fat only. Your calories sound correct but I have tested this with Crossfit and while its a great workout…they usually are too brief to get up the calorie burn necessary. To compare…when I do a Crossfit workout I only burn on average between 400-600 calories for the hour. When I did a p90X workout I would burn almost double that because its moderate to high intensity for 60 mins compared to a 10-20 min Crossfit WOD. Im just talking in terms of total calories burned, Im not trying to compare Crossfit vrs P90x. So….If that is the case for you…You might want to add 2 cardio sessions a week that burn more calories…or do what I do and take a day off and mix in ESE ( Eat Stop Eat ) fasting where I skip two meals and do a 24hr fast and then eat a big meal of around 1,000-1,200 calories to break the fast. So dinner one nite..then fast till next nite and eat dinner again. This way instead of eating 1600 calories and working out…I spend all day getting chores done…don’t eat till dinner and have the same NET calories. Make sense??

          Frank wrote on January 9th, 2012
        • Btw…to add to this. Do you wear a HR monitor. Only reason I ask is that its easier to dial in your correct deficit. Its hard to know how hard someone is going in workouts. I tracked mine for 6 months, so I can predict my effort now. If I do pure strength training…I know ill burn 500 calories…If I do a crossfit wod, I know its 400-600. If I do p90x strength with abs its 1000-1200. Also, don’t go more then 1,000 calorie deficit a day, otherwise you will plateau. So don’t go crazy low on calories. You hit your limit when you plateau in the gym calorie wise. You should NEVER get worse or weaker in Wods…if so your going too low on calories. 4 days of low calorie eating…3 days of high…the 3 high days are on the days your lifting the heaviest and most intense. Other days should be light to moderate lifting and or cardio or rest days.

          Frank wrote on January 9th, 2012
  24. Thanks Frank (Superman!LOL.), I’ll give your suggestions a try.

    I am satisfied with my weight. Just want to rid of the jelly belly BF.

    David wrote on January 9th, 2012
  25. Yeah man thats the LAST to go. It’s weird for sure. I have pics where my legs, arms and shoulders are ripped and veins are snapping out…then I have a pudgy belly around navel. It’s easy for me to get a 4 pack but that 6 pack take some work. So depends on your priorities. Make sure your rest, sleep and stress are under control or consider taking some anti cortisol supps.

    Frank wrote on January 9th, 2012
  26. It’s hard to believe that this is the same guy!

    lesley wrote on January 14th, 2012
  27. Now is it P90X or the diet??

    Your website says it s p90x. Here you say it is the diet!!

    Jon wrote on January 15th, 2012
    • It’s a combination of both. You will see the greatest results from mixing a primal diet along with exercise. Whether it be sprinting, yoga, basketball, crossfit, or p90x, finding the right balance of diet and exercise is what will get you results.

      Frank Sabia wrote on February 22nd, 2012
  28. You look great congrats. You say you did a 13 week in home fitness program. Sounds a lot like P90x. How much of great results do you credit to P90x versus doing Primal Blueprint. I have been doing PB and am dropping pounds but wondering if I want to see your type of results do I need to do P90x? I know P90x is 6 days a week and I am sure I would see big results if I was working out that much. Thanks and congrats again

    Bulldwgs wrote on February 20th, 2012
    • Hi there thanks. Yes, I did P90x during my transformation. There is no way I can quantify which had a greater impact on my results. To get quicker results you need a combination of both diet and exercise, which is what I did. Even in the Primal BP you will find some type of daily exercise. Because I was traveling so much for work and didn’t always have access to a gym, I chose P90x for portability. Im sure in whichever route you go, as long as you eat a primal diet and reduce calories with some sort of daily exercise you can achieve similar if not better results.

      Frank Sabia wrote on February 22nd, 2012
  29. Jon, I would agree the big results came from P90x. If you are willing to workout 6 days a week for about 70 mins each time good things are bound to happen. Everybody I know who has done P90x has seen big results when they put in any type of diet they see huge results.
    If you have the time one or two rounds of P90x or any of the Beachbody product will get you looking better. Good luck to you.

    Bulldwgs wrote on February 20th, 2012
  30. What a good time I have found it. I’m speechless. I am similar to you – 6 feet, 230, training (kettlebells and bodyweight – I am much stronger now) and trying lose weight. After a few days of browsing decided to do LG, and your case made it 100% right decision. I’m already Paleo, tried IF in the past ( was working, but quit ). Never tried carb cycling and BCAA. Any advices for a beginner would be appreciate.

    Mike wrote on February 21st, 2012
    • Hi Mike and congrats on the start of your own transformation. As for advise for IF or LG, I always ask that people first dial in there diet and get a handle on there health before they go the route of any kind of fasting. I also mainly recommend it for lean individuals trying to get leaner or tying to put on muscle without gaining fat. I don’t recommend it for anyone who is very overweight. I didn’t start LG until I was around 10-12% bodfat. I used it to slowly add muscle while slowly losing bodyfat. I did NO fasting when I lost the most amount of weight. But what fasting can teach you is that you do not need to eat every few hrs in order to see results. If you skip a meal here or there thats fine, it won’t hurt you. This has been the greatest benefit to me. To be able to make my eating fit my schedule rather then the other way around.

      Frank Sabia wrote on February 22nd, 2012
      • Thank Frank. I was reading today more about LG, and indeed I will wait with it. Anyway forgot to mention I started my journey 2 years ago from 290 lbs. I will carry on with Paleo, I eat lunch and dinner only, so it’s like Fast-5. Sometimes even skip dinner – when not hungry. I suppose it’s mainly thanks to coconut oil I eat.

        Thanks again for clarifying things.

        Mike wrote on February 22nd, 2012
        • No worries, glad I could help. LG definitely is a great tool but to be used wisely and when necessary. Once you get yourself lean and mean and want to take that extra step, I would definitely suggest giving LG a try. Its been great at teaching me the freedom of eating on my own schedule. Good luck and let me know if there is any way I can help you out!

          Frank Sabia wrote on February 24th, 2012
  31. ABsoloutely Amazing…Love the first couple of pics were yoiur trying to suck you belly in…Reminded me of me on every picture i had taken..Love to get a stomach like yours..

    Again i`ll say stunning transformation,
    well done

    Jonski wrote on February 23rd, 2012
    • Haha thanks! Yeah I was so huge and embarrassed that I really tried my best not to look my worst. I had all the tricks of trying to not look bad for sure. Glad someone could relate to that. It feels so strange to look back that it was actually me in those pics. I hope you all the success on your way to not sucking it in anymore as well!

      Frank Sabia wrote on February 24th, 2012
  32. You Look great! I want that Pizza recipe :) haha

    Elyse wrote on March 1st, 2012
  33. When I want to convince people why this diet and lifestyle is a good idea, I just show them this picture.

    John wrote on March 15th, 2012
  34. Oh, mama!

    Cindy wrote on March 15th, 2012
  35. Holy shit.

    rkd wrote on March 21st, 2012

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