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Temat: Ciekawe arty w jzyku angielskim, ktre s warte tumaczenia

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    Domylnie Ciekawe arty w jzyku angielskim, ktre s warte tumaczenia

    Witam,
    widz, e niektrych to irytuje, e do dziau lduj teksty roboczo wrzucone w jzyku angielskim. Jako e wikszo osb nie posuguje si na tyle dobrze tym jzykiem, aby przeczyta jakie badania zapraszam do wrzucania tutaj linkw do artykuow, bd samych artykuow, ktrych tumaczenie chcielibycie/warto pozna.

    Pozdrawiam
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    A tumaczycie te listy od rodziny? xDDD

    Nie, no pomys bdb ! :)
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    Trening a alkohol, interesuje kogos?
    First you quit smoking, then think about what you eat and how much you sleep, even after buy a beautiful jars of various sports supplements. All this you do in order to make your body attractive. For the beauty you have to change your lifestyles but from cake are easy to give up, then what about alcohol?

    Birthdays, parties … Sometimes you just can not resist and not refuse, and of course, hurts the question – how it affect the results of training? Will it fall endurance or appear fat? How much alcohol can you drink without serious consequences for the organism? To answer these and other questions let us try to understand what alcohol is and how it acts on the body.
    Alcohol (ethanol) – does not contain proteins, carbohydrates, fats, but has an energy value of 7 calories / g. According to its properties, it is more like carbohydrates, but unlike them, can not be converted into glycogen in the muscles and delayed for later use. For our body alcohol is toxic and at the first ingestion begins to be processed at a speed of about 10 grams / hour. For example, if you drink 200 grams of vodka, then only 8 hours the body gets rid of excess alcohol. During this time, in the body can occur interesting changes, which can not be avoided, but you can try to compensate. You can easily find a lot of information about the dangers of alcohol, but we are more interested in its effects on an athlete.
    To say that this influence is negative, then do not say anything!
    Alcohol slows down the anabolic processes in the body. This is a consequence of the fact that the gastrointestinal tract absorbs much less nutrients. In the blood appears deficit of amino acids, so necessary for the muscles. Is observed lack of protein and also decreased glycogen reserves. It reflects badly on your endurance, strength and speed.
    In one study, 8 men drank two glasses of vodka with an interval of 30 minutes. A few hours after the “experiment”, the level of fat metabolism decreased by an average of 73%! The reason of this effect is the way how our body is processing the alcohol. Through the bowel alcohol quickly enters the bloodstream and then into the liver, where begins the first stage of processing. An enzyme called alcohol dehydrogenase converts into acetaldehyde, which is a highly toxic substance. Because of this substance in the morning we feel discomfort … Other enzymes convert the acetaldehyde into acetic acid and then had to carbon dioxide, water and energy. Thus, taking alcohol, you simply make the body to push into the background oxidation of fat. The same thing happens when using a large number of fast carbohydrates (cakes, candy, etc.) As a result of slower metabolism of fats leads to their deposition.
    Under the influence of alcohol your body loses a significant amount of fluid. Dehydrated muscles lose elasticity. Is inhibited the transfer of useful and harmful substances. In this state of intensive physical activity will provoke only harm and loss of muscle mass.
    Alcohol contributes to the transformation of androgens into estrogens. In one study, after taking alcohol, testosterone dropped by 25%. When the concentration of alcohol in the blood was at maximal level, the level of the main male hormone was minimal. That’s why avid beer drinkers often suffer from gynecomastia, and obesity. If you’re on a course of steroids, about the drink better forget. Otherwise the risk of getting gynecomastia increases significantly.
    What regard to insulin and growth hormone, its level is also reduced and almost 2 times.
    How can you compensate the influence of alcohol and preserve your athletic achievement?
    To avoid dehydration, try to drink after alcohol fluid (water, juice, etc.). Before going to bed drink 1 liter of water or even more if you like.
    Also, before going to bed should eat something with high protein content. It may be cheese, chicken breast or a protein shake.
    In the morning for about 30 minutes before breakfast, take multivitamins and 10 grams of glutamine, drinking plenty of water.
    Have good breakfast, preferring foods high in protein, calcium, phosphorus and iron.
    Phil Heath
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    jinteresje
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    Ok, wic max w pitek bdzie na forum.
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    Domylnie Keto - czyli to co lubia tygrysy

    This is a basic article to discuss low carbohydrate pre-contest dieting and to explain how to construct an effective approach to peaking for a competition.

    We will discuss basic nutrition principles, body composition, the intricacies of a pre-contest diet, as well as utilizing cardio and weight training to properly peak for a physique contest.


    Getting started

    Before we get too in-depth about pre-contest dieting, it’s important to understand the difference between a healthy fat loss diet, and contest preparation.

    A pre-contest diet is constructed in order to help a physique competitor (bodybuilder, fitness, figure) lose as much body fat as possible while holding on to as much lean muscle mass as possible. Often times, the carbohydrates are limited, especially when closing in on the competition date. It is not a long-term fat loss methodology. It is a plan to peak for a certain date.

    A healthy diet constructed for long-term fat loss is a balanced diet that puts the individual in a caloric deficit in order to lose body fat. It SHOULD be constructed to allow for a gradual loss of body fat (2 pounds a week being a healthy guideline to follow). Those of you looking to formulate a weight loss plan should not mirror a pre-contest diet.


    Body Composition

    The first step in formulating a pre-contest diet is assessing body composition, in order to identify lean body and fat mass. You can have a skinfold caliper test done at almost any local fitness facility. Although it is not the most accurate way to calculate body fat percentage, an experienced and qualified trainer can do it and get a relatively close reading.

    Hydrostatic weighing is the most accurate form of body fat testing, though it is not as easily accessible as a skinfold caliper test. Some doctor’s offices, sports medicine clinics, and universities with sports programs will have the proper equipment. It is also quite a bit more expensive than a skinfold caliper test.

    After getting your body fat percentage identified, you can use it to calculate body composition. For example, a 235 pound male bodybuilder is identified with 15% body fat via skinfold caliper test. In order to calculate body composition, multiply weight (235) by bf (.15). This calculates to 35.25 pounds of body fat, and 199.5 pounds lean body mass.

    In order to be competitive in bodybuilding, a male competitor should look to achieve <5% body fat. In order to calculate goal body composition and weight, multiply lean body mass (199.5) by goal body fat percentage in decimal +1 (1.05). This calculates to 209.475. To make things easy, we’ll round down to 209 pounds. So, for a male bodybuilder weighing 235 pounds at 15% body fat, he would have to lose 26 pounds of body fat while maintaining his lean body mass.

    For females, the same formulas are used; however, competitive female bodybuilders usually look to come in at a goal body fat of 6%-7%, with fitness and figure competitors at 7%-10%. These are general ranges. Everyone is a little different, and you won’t know what you look best at until you actually peak.

    It should also be said that body composition should be monitored through the entire pre-contest phase (weekly or bi-weekly), and small adjustments can and usually have to be made.


    Estimating Caloric Needs


    BMR: Your BMR is the caloric requirement your body at rest needs to maintain normal function over a 24 hour period. Here is a link to a simple table to estimate BMR based on age, height, and weight. [link widoczny dla zalogowanych Uytkownikw]

    Daily Caloric Expenditure: The requirement your body needs to maintain normal function with daily activity factored in. The site referenced above also supplies a chart to estimate caloric requirement based on type and duration of exercise.

    With that information, we can use the same example of a male bodybuilder who weighs 235 pounds, is 70 inches tall and is 25 years old. He would have a BMR of approximately 2261 kcal. If you factor in 45 minutes of weight training and 45 minutes cardiovascular activity, his daily caloric expenditure would be approximately 3000 kcal. We will use this information along with nutritional guidelines to help plan a pre-contest diet.



    Nutrition

    I’d like to touch on basic nutrition a little, before we move into formulating an actual dietary plan for pre-contest dieting.


    Carbohydrates are the best dietary source of energy. There are 4 calories per gram of carbohydrates. Carbohydrates can be broken into three groups: Monosaccharides, disaccharides and polysaccharides. Simple sugars like glucose and fructose fall into the monosaccharide category. These simple sugars can be found in honey, and fruits.

    Disaccharides make up the second group of carbohydrates. Disaccharides consist of sucrose, lactose and dextrose, and can be found in table sugar, candy and milk.

    Polysaccharides make up the third group of carbohydrates, and are those sugars referred to as complex carbohydrates. These starches and starch-like sugars (dextrin, cellulose, pectin and glycogen) can be found in whole grains, vegetables, nuts, some fruits and legumes.

    Our bodies can only absorb monosaccharides. So, upon eating something high in simple sugars, it is quickly absorbed and can affect blood glucose and insulin levels in a very short time. Complex carbohydrates require time for digestion to break down the complex carbohydrates into monosaccharides.



    Protein is an organic compound made up of carbon, hydrogen, nitrogen, and oxygen. There are 4 calories per gram of protein. Protein’s main function is to synthesize muscle, as well as to synthesize hormones like insulin, growth hormone, and Insulin Growth Factor-I (IGF-1). These hormones are anabolic, and can effect muscle growth, strength, recovery, and cellular absorption.

    The value of protein is based on its amino acid composition. Protein is made up of 21 amino acids, which are categorized as essential, conditionally-essential, and non essential. Essential amino acids (valine, methionine, tryptophan, theronine, phenylalanine, lysine, leucine and isoleucine) can not be synthesized by the body, and must be obtained from food. Conditionally-essential amino acids (tyrosine, taurine, proline, glutamine, cystine, arginine, and histidine) are amino acids that can not be synthesized in sufficient amounts by the body in times of immuno-distress or injury. Non-essential amino acids (serine, glycine, glutamic acid, aspartic acid, asparagine, and alanine) can be synthesized by the body in sufficient amounts, and are not required by diet.


    Fats are found in solid and liquid form, and are also referred to as lipids. Fats aren’t always the villain they are portrayed to be, and in fact are necessary for the body to function properly. Fats are the most highly concentrated source of energy, at 9 calories per gram, over twice the calories per gram than protein or carbohydrates.



    Pre-contest nutrition

    Normally, to form a dietary plan for weight loss, you want to figure out BMR (Basal Metabolic Rate) along with your daily caloric requirements, and formulate a diet that is well balanced and keeps you in caloric deficit. With a pre-contest diet, we will use these figures as a check point, but what is most important is maintaining lean body mass while in caloric deficit.

    There are several schools of thought out there regarding specifics of pre-contest diet. I won’t get into all of them, but I will discuss what I feel is the best approach for most people.

    Ketosis

    Ketosis is a stage in metabolism occurring when the liver converts fat into fatty acids and ketone bodies which can be used by the body for energy. What this does, in effect, is switch your body from using glucose to fat as its primary fuel source. In theory, this aids in the loss of body fat (in the short term), especially when in caloric deficit.

    It is widely accepted that 50 grams of carbohydrates per day or less is required to stay in ketosis. With that in mind, it’s time to actually put together the approach for the diet.

    Protein Needs

    When utilizing a ketogenic pre-contest diet, it’s important to intake enough protein to combat the loss of lean body mass. I like to use 1.5 x LBM as a good starting point. With my strategy, it seems to be a very nice stepping off point that allows for consumption of enough food to keep from feeling hungry, and keep from going catabolic. With our 235 pound bodybuilder example, his LBM was approximately 200 pounds. Multiply 200 pounds by 1.5, which calculates to 300 grams of protein per day.

    Fat Needs

    When utilizing a ketogenic pre-contest diet, it’s important to consume healthy fats for proper body function, hormone output, and fuel. You do want to be in a caloric deficit, but you want to make sure you have enough energy for every day activities, your weight training, and cardio. I feel that .5 x LBM is a good starting point. With our 235 pound bodybuilder example, his LBM was approximately 200 pounds. Multiply 200 pounds by .5, which calculates to 100 grams of fat per day.

    Carbohydrate Needs

    Again, in order to stay in ketosis, ingestion of carbohydrates is minimal. What carbohydrates you do intake will be from green, fibrous vegetables, and incidental carbohydrates from the other food sources. Carbohydrates from fibrous vegetables have less chance effecting blood sugar, and are packed with vitamins, fiber, and nutrients. 50 grams of carbohydrates or less will be the standard.

    Nutrient Totals

    We have estimated the macronutrient needs based on our example bodybuilder, now lets figure out what that looks like. 300 grams protein = 1200 kcal, 100 grams fat = 900 kcal, 50 grams carbohydrates = 200 kcal, for a total of 2300 kcal per day. Let’s go back to where we calculated BMR and daily caloric requirement and check the totals for comparison. We are very close to the BMR, and under the daily caloric requirement, which equates to fat loss without loss of muscle.

    Meal Preparation

    We have our totals, now it’s time to prepare the meals. A diet like this is best to split into 6-7 meals (I prefer 6) throughout the day, in order to have a steady supply of protein to prevent catabolism. You should look to evenly split the protein and fat through all 6 meals, and look to intake the carbohydrates from fibrous vegetables in one or two meals earlier in the day.

    If you divide 300 by 6 meals, your protein intake per meal should be about 50 grams. Divide 100 by 6 meals, and your fat intake per meal should be about 16 grams.

    Foods

    Protein
    Very Lean Beef
    Turkey Breast
    Halibut
    Tuna
    Protein Powder
    Eggs
    Buffalo
    Tilapia

    Fat
    Almonds
    Peanuts
    Natural PB
    Olive Oil
    Eggs

    Carbohydrates
    Broccoli
    Spinach
    Asparagus
    Cauliflower
    Kale

    A sample plan for our 235 pound bodybuilder might look like this:


    Meal 1: 4 whole eggs, 1 cup egg whites - 48 g protein, 16 g fat

    Meal 2: 8 oz chicken breast, 1 Tbsp natural PB, 1 cup broccoli - 53 g protein, 18 g fat, 11 g carbohydrate

    Meal 3: 6 oz Tilapia, 1.5 cup asparagus, 1 oz almonds - 52 g protein, 17 g fat, 16 g carbohydrate

    Meal 4: 4 whole eggs, 1 cup egg whites - 48 g protein, 16 g fat

    Meal 5: (Post workout shake): 2 scoops whey protein (sugar free), 1 oz almonds - 52 g protein, 17 g fat, 10 g carbohydrates

    Meal 6: 8 oz chicken breast, 1 Tbsp natural PB - 45 g protein, 18 g fat, 3 g carbohydrates

    Sample Totals: Protein – 298 g, Fat – 102 g, Carbohydrates – 40 g


    Cheat Meal

    Once per week, I suggest a cheat meal following this type of contest preparation. A cheat meal consisting of a high amount of carbohydrates will help to keep the thyroid from cutting the output of T4, which results in less endogenous T3, and will also give you a weekly meal to look forward to. I don’t feel the cheat meal needs to be controlled too greatly, as long as the protein consumption is adequate.

    One cheat meal per week, that’s it. It is very important not to skip this meal. Doing so too far out from your competition will hinder progress. The thyroid hormones are an important part of the equation, and you don’t want to blunt your body’s production of them.

    The cheat meal will come out of the process as the contest date nears. When it does is going to be based on overall progress.


    Weight Training

    Nothing much new here. I am not a proponent of changing routines for a contest prep regimen. I think what works in the off season works for a pre-contest regimen. The energy expended doing high-rep exercises has been shown to be very close to the energy spent doing exercises in the hypertrophy range (8-12). In fact, recent studies have shown that working in a lower rep range has a higher effect on metabolism 6 to12 hours post-workout.

    Granted, you will lose a little strength as you get closer to the date you are trying to peak for, but the goal of a pre-contest diet and training regimen is not to get stronger, it’s to drop body fat and retain lean muscle mass.


    Cardio

    Ahhh….Cardio, the best part of a pre-contest regimen. I’m not going to lie, cardio sucks ass, but it’s a necessity to get into the shape where you will be competitive with other physique competitors.

    High Intensity or Low Intensity?

    This debate has raged on for years. In my opinion, low intensity always wins out when the goal is fat loss, regardless of whether it’s in a pre-contest regimen or not. High intensity cardio is great for strengthening the cardiovascular system, increasing VO2max, and sport-specific training, but it has no place in contest preparation.

    The body uses glycogen to fuel high intensity cardio. In a reduced carbohydrate or ketogenic diet, there is very little consumption of carbohydrates to be converted to glycogen. In the absence of glycogen, your body will make glycogen via gluconeogenesis. Instead of boring you with the science of substrates and the metabolic processes of gluconeogenesis, I will tell you this: If you don’t have enough glycogen to fuel high intensity cardio, your body will either catabolize your muscle or utilize dietary protein to create glycogen. Neither of these scenarios is favorable to someone trying to keep all of their hard earned muscle.

    This brings up the question: Why not just ingest more carbohydrates? In my mind, the answer is simple. It’s a matter of two steps forward, one step back. You have to ingest carbohydrates to fuel high intensity cardio. Ingesting carbohydrates means greater caloric intake, which requires more cardio. So you get to eat some carbohydrates, but you have to work much harder to burn them off. That doesn’t seem smart to me.

    I suggest staying in a low intensity range of approximately 120-130 beats per minute. This will keep the body burning stored fat for energy, and will avoid having to convert muscle or dietary protein for fuel.

    The duration of cardio will depend on the individual’s status. If he/she begins contest prep at a low body fat percentage, 3-4 times weekly for 45 minutes per session should work nicely. For those that are at a higher body fat percentage, more sessions may be necessary. As you close in on the contest date, you may have to add in more/longer sessions (or split sessions to twice daily). Again, this will be based on progress.


    Supplementation

    Most of the time, I feel that supplementation is grossly overdone. However, when pre-contest dieting, supplementation is necessary. You are limiting your food intake to a small cross section of foods, and not all the necessary nutrients are going to be ingested.

    I’d suggest a good multi-vitamin/mineral twice daily. I also think supplementing Omega 3 and 6 fatty acids by way of fish and flax seed oil in the range of 5 grams each is smart. In addition, you may find that additional intake of fiber via a source like sugar-free Metamucil will be beneficial for digestion and regularity.

    Glutamine is another popular supplement during pre-contest, though I don’t feel it’s necessary. You should be ingesting plenty of protein, which is rich in the amino acid glutamine. However, should you feel it necessary, 5-10 grams of glutamine daily should be more than sufficient.

    Fat Burners (specifically an ECA stack) are widely used during pre-contest dieting. I’d suggest saving these for the last few weeks prior to your contest.



    Water, Sodium Manipulation, and Carb Depletion/Loading

    This is another article in itself. Needless to say, these are some areas you will want to look into for the final week of your contest prep. These three things can mean the difference between placing very well, and placing very poorly. As with pre-contest diet, there are many, many theories about each of them. Do some research, talk to a coach and/or experienced competitor, and formulate a SMART approach.



    Wrapping It Up

    We have discussed a ketogenic pre-contest diet that works for many people. Is this the only way to prep for a contest? No. There are many contest prep methods that work, but this type of approach seems to work very well.

    Keep in mind that pre-contest dieting is not the healthiest thing you can do for your body, but if you’ve made the choice to compete, you already know that. Monitoring your body fat levels, judging progress in the mirror, and taking pictures will all help to show your progress through this process. You may need to tweak a few things here and there, but that’s the case with any type of pre-contest diet.

    Also, post-contest weight gain is a serious reality. Many people gain upwards of 10% of their body mass within a few weeks of the contest because of the body’s reaction to water and sodium depletion, and reintroduction of normal food. Gradual changes in sodium and diet can help to alleviate this. With all things, be careful and monitor your health.


    art by Squach
    Ostatnio edytowane przez fallenursus ; 13-01-12 o 23:41
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    [link widoczny dla zalogowanych Uytkownikw]
    Loading & running creatine seems to get debated far & wide online. Use any search engine & you'll basically find dozens of forum posts arguing both sides. So who is right & who is wrong?
    The logic behind loading & running creatine is that taking creatine consistently for long will cause the receptors in your muscle cells to take in creatine less effectively. Regrettably, when this happens, the earlier gains achieved tend to slowly disappear before finally dying off.

    As there is no conclusive proof that it is necessary to load & cycle creatine, the choice is entirely up to you.
    There's thousands of creatine users who swear by running so since this option also happens to be the choice where you'll finish up using the least amount of creatine, it is probably a nice option for those who need to maximize their creatine supplementation.

    So what exactly is this creatine running technique?
    There's six phases in running creatine. Well, actually six phases in the event you come to give it some thought since not taking any creatine at all counts for one phase.

    The first phase involves the loading of creatine & this is the phase where creatine users with sensitive stomachs tend to experience upset stomachs & feelings of bloatedness. This is the phase where you cram the most amount of creatine in your muscles & usually lasts for one to six weeks.

    After this phase comes maintenance, where you drop off your creatine dosage by about half. Most users tend to cycle the maintenance phase longer, for about six to six weeks depending on the individual.
    The last phase is the 'do nothing' phase & this goes on for another six to six weeks. Some people say that it is best not to take creatine consistently for long due to the tax it places on your kidneys & liver. This phase helps to take a number of the creatine load off your kidneys & liver as well.

    PHIL HEATH
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  11. #8
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    DTS mgyb przetumaczy plsss

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    TRAIN INSANE!
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    No problem, comrade
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    Te arty heatha mocno rednie jak dla mnie ... ;(
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