Archive for the ‘Reader Q&A’ Category

Gym, Working Out, Weights, Eating… HELP!

Tuesday, April 21st, 2009

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If you want to talk about how I can help build muscle or burn fat, contact me. Thank You!



I’m John and I know you get many emails but I need to send you this email. I’ve been reading everything you have but I am a bit confused. I do not know where to start, what to eat, what to read, I’m just lost. I’m sure many other people feel the same way. can you recommend something that will guide me from start to end. I do not know what book to read or….I am just frustrated with myself. I do workout but i think I am working out the wrong way. Can you give me some advice?

Thank you
John B.



I can and I will. 1st things first.. you gotta step back. Take a breather and start from Ground Zero.

#1: Sign up for the NoBull Bodybuilding Newsletter

Hate to send you to a website but truth be told, I wrote a very good 19 Steps to Build Muscle guide that will help along with a short course that goes along with it. Hands down, the best and least hyped piece in this nasty industry.

#2: My top 2 recommendations for an overall guide to get you started.

a) My own NoBull Bodybuilding system. I’m biased. Take it with a grain of salt but I get a lot of good feedback on it.

b) Burn the Fat Feed the Muscle. Hands down the resource for everything nutrition. I captured a lot of what’s in this book but I can’t come close to the detail. It’s different and worth it.

After that.. I recommend lot of other stuff from workout programs to mumbo-jumbo scientific stuff. Lotta decent stuff out there but truly without a good foundation, it’s all noise.

You need the basics. A solid foundation. Then you can build from there in any direction you so desire.

I’m keeping this note intentionally short so as not to stray off topic and confuse you even more.

Marc David
“The NoBull Muscle Guy”

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How Does Smoking Affect Muscle Growth?

Tuesday, March 10th, 2009


Effects of Smoking

This is an excerpt from the NoBull Bodybuilding book.

As you can see, I’ve covered quite a lot.

Smoking and the Effects on Bodybuilding

You’ve heard that it’s a nasty habit and this won’t be a lecture on all those other negative effects.  Let’s just take a look at how smoking might adversely affect your muscle building progress.  According to the International Sports and Science Association (ISSA):

Cigarette smoking causes a variety of life-threatening diseases, including lung cancer, emphysema, and heart disease. An estimated 400,000 deaths each year are caused directly by cigarette smoking. Smoking is responsible for changes in all parts of the body, including the digestive system. This fact can have serious consequences because it is the digestive system that converts foods into the nutrients the body needs to live.


People who smoke may not realize the harmful effects of their habit. In fact, smoking can seriously inhibit your chances of success in any athletic endeavor. The active ingredient in tobacco is nicotine. Although this substance stimulates the adrenal glands for increased energy, the long-term negative side effects far outweigh any possible benefits. When you inhale smoke into the lungs, the heart has to work harder. You can see this by monitoring the pulse of a smoker after they puff on a cigarette. The heart actually beats faster and harder. In many who smoke, this effect causes irregular heart contractions that can persist for thirty to forty-five minutes. Besides increased heart rate, smoking elevates blood pressure and increases resistance in the airway. It then becomes more difficult to breathe. The arteries constrict, thus increasing blood pressure. These effects also occur in the arteries of the heart, reducing blood flow to the heart muscles. One by-product of smoking is carbon monoxide. This substance easily attaches to oxygen and leaves less oxygen available for the working muscles, thus reducing your endurance tremendously. The oxygen in your lungs also decreases with smoking, by nearly half. The numerous toxic by-products of smoking have been associated with cancer, heart disease and other degenerative illnesses. Skin temperature can drop due to smoking, causing a person to feel cold and function at low levels during training and competition. Other forms of tobacco include snuff and chewing tobacco, which also have dangerous side effects. In addition to the nicotine that ends up in your saliva and down your throat, many forms of mouth cancer are caused from these practices.

We know you’ve had friends who smoke and are professional bodybuilders.  We know you have friends who are just fine.  There’s plenty of debates on forums about smoking marijuana and how it might affect muscle building.  From being lazy to not focused, everybody has an opinion but there’s no 100% conclusive proof on how it might actually affect muscle building.  However, it does seem like those who engage in such habits as cigarette or marijuana smoking MAY have other unhealthy habits (like increased snacking or drinking) that would have an effect on muscle building.  Again, not proof but if that’s the case, it’s one more reason to quit.

Reduced oxygen and the potential for a reduction in testosterone would be proof enough to quit smoking period and put it on your list of things to do.  Break the habit.

Marc David
“The NoBull Muscle Guy”


Training for a Triathlon While Cutting

Tuesday, October 21st, 2008

Question: I recently decided to start to train to for a Triathlon for 2011-2012 and in addition I would like to begin a cutting regiment to tone my body. Can you share any tips or training regiments that can help me to reach my goal?

Thanks so much,

Michael Gruen


See the podcast link below.

icon for podpress  Training for a Triathlon: Tips and Advice: Play Now | Play in Popup | Download (636)
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Genetics, College and Supplements

Tuesday, August 19th, 2008


I have been bodybuilding for about a year now, and really seem to be getting into it quite a while. It is amazing to find out how big the bodybuilding base is when you are actually getting to be a part of it. I had a few questions. The Mr. universe or Arnold qualifiers is it there lives to do that?

Having a job and kids and family seems too much for competitors. If you want to look like that, is it more than dedication ….you eat breath sleep bodybuilding!

I have come realize that most supplements are a scam, and eating is so hard at college, especially clean and frequently.

My genetics seem to be at a disadvantage too.

- Jake S.


Quit worrying about genetics, supplements and how hard it will be and make small changes over the course of a year to ensure that things become a routine.

I receive all types of replies from skinny guys, women, older guys who give me a LAUNDRY list of why they can’t do something but they really want to look like such and such a fitness pro or model.

You can’t.

If you can’t train like a pro, eat like a pro and be dedicated like a pro, you can’t be a pro.  If you enjoy swimming but can only give 2 hours a week maximum and sometimes have to skip your workouts to pick up the kids, you won’t be the next Michael Phelps contender.

That doesn’t mean you can’t look awesome!

These guys don’t have to live/breath/eat bodybuilding but I’ll tell you what they do.

1) Consistency
2) Dedication
3) Determination
4) Over many years

They don’t skip meals. They don’t skip workouts. They are determined to make it work thru preparation and hardwork.  They don’t make excuses.  They overcome injuries and obstacles that would sideline the average person and keep pushing forward.  They hit a roadblock and work to get over or around it.

In the case of Usain Bolt and the Men’s 200m Semi-finals, the guy doesn’t even think about times, precise meal planning, he just does it.  He wants to win so he simply runs faster than anybody else.

They don’t worry about the supplement of the month. Most of them are either on steroids among other things or just use the basics like creatine and protein.

All these other things are for the confused guys who are looking for the answer in a bottle while the professional already know the answers.  Hard work equals great results.

Hard work over a period of time will beat out any dude who trains half-assed or inconsistently or uses some supplement of the month in hopes that he’ll look like a pro but have to put in less work.

Eating at college is hard!

In fact, I just all but skipped out on that. I just ate my 3 meals a day and worked out when I could. My goal in college was to get in and get out with a degree. Looking huge and ripped wasn’t even on my mind. I just exercised and kept active and didn’t concern myself with that.

I could have but it would have been very difficult and required a ton of planning and buying food. I didn’t have the room, the time or the will to eat 5-6 times a day when I was in school. It just wasn’t my priority.

If you want it to be, then you’ll just make it work. You’ll buy food. You’ll get a small fridge. You’ll prep meals and carry them to class because that’s what guys do in college when they need meals and are always on the go.

My tips would be to first figure out what you want and then start making small changes to make it happen.

Make things routine.

For example, take a look at your breakfast.

Is it perfect?

If not, how can you make it so. What can you do every single day to have the best darn bodybuilding breakfast on campus. If not, then you can’t possibly have a lifestyle if you can’t make a simple change to your breakfast.

Then look at your training. How can you make it consistent. 4 or 5 days a week in addition to classes? No breaks for finals. NO breaks to get hammered on Friday night. You can’t get to 10% body fat and look ripped when you get ripped right? Some guys can but most guys can’t.

Focus on what you can do and less on what you can’t.

Start small. Make your breakfast the best. If you can’t even do that for 2 weeks, then don’t bother making a significant lifestyle change as you won’t be able to keep the pace.

But you don’t have to live, breathe and eat this stuff to be a superstar. With some hardwork, consistency and dedication, you can kick butt!

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Waist to Hip Ratio

Tuesday, March 11th, 2008


The waist to hip ratio or WHI doesn’t seem to be any better of a predictor than the BMI because neither one takes into lean body mass.  How good of a predictor can this measurement actually be when it only takes into account fat in one area of the body, not the overall body fat percentage?


The WHR ratio was designed in or around 1993 as a replacement for an indication of health for the BMI.  Many health professionals including myself don’t find the BMI or the WHR to be useful as a sole indicator of health.

While it can be useful in some aspects, body composition is much more accurate and a better determination of overall health as you have pointed out.

In more recent years, the WHR has taken fire for being not such a good indicator of overall health either!

What the WHR does measure in some cases is attractiveness and intelligence.  Don’t ask me but people have taken the WHR measurements and linked them with female attractiveness and even as some type of a general measurement of intelligence.

As you can see, the WHR is fast going the way of the BMI in terms of relevance to overall health.  The BMI and the WHR are better suited for potential indicators of health problems but only a potential and not a definitive.

Now waist circumference is becoming a good indicator of health but not exactly on the same lines as the BMI or WHR.  A male or female with a larger than normal waist circumference might be a risk for certain health problems.  Again, the WHR and even waist circumference can really only measure fat in the torso area.  This really limits it’s effectiveness as a tool for overall health.

However, recent research is showing that a larger than normal waist circumference might be to be a GOOD indicator of cardiovascular risk factors, body fat distribution, and hypertension in type 2 diabetes.

The BMI and the WHR are not good indicators of a person’s overall body fat composition.  At best, they are just indicators of potential health problems that need to be determined with much more accurate methods.

They are tools to be used sparingly if at all but they do not represent a good, accurate depiction of the overall health of the individual in terms of body fat.

A set of calipers and scale will give you a better indication.  You can do a single site pinch test or a several site site pinch test to determine if you store fat in different areas than the normal.

Marc David

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Fat Loss and Muscle Gain for Baby Boomers

Wednesday, November 21st, 2007

Who’s going to take up the banner for the baby boomers and exercise for older adults?


This is sent in a positive tone, not mad.

When are one you famous internet fitness folks going to get smart and start a page just for fat loss and muscle gain for us baby boomers? We have our own special needs that are not the same as a 20 something. Like starting to take care of ourselves after being long time office rats. Our kids are going, we have money and time and are active.

*  how to progressively lift without hurting ourselves
*  how to build muscle even with hormone deficient bodies
*  nutrition for the over 50, including supplements beyond multivitamins
*  health conditions like diabetes to consider when lifting and changing your eating
(I’m a type 2 diabetic an needed to lose weight first before concentrating on muscle gain)

I changed my life by using protein power and weight training but it has been a laborious task sifting through all the available information to get what  fits my needs at 51.


How should my workouts be different if I’m 40+?

While struggling with this concept, not quite being 40 years of age myself, I decided what better way to answer this then to ask the experts in the gym that I’m always talking about and who show up faithfully every day.  These guys won competitions at 40+ and are in the gym now at 62 years of age, deadlifting 375 lbs. for reps. So what’s their big secret?  Do you think that if you are over 40 or 50 you are just too old to start lifting?  Do your friends tell you that you are too old to be doing that and you’ll just end up hurting yourself?

Should you warm-up because you are older?
Should you do fewer sets because you are older?
Should you do less weight?
Should you train less intensely because you are over 40?

If I said NO to all of the above, would you believe me?  I guess it doesn’t matter because guess what, I’m about to say NO.

Warming up.  You should be warming up regardless of your age.  That’s just a good gym lesson and will keep you healthy.  It might be true that a younger body can take more pounding then an older body, and maybe if you skip warming up at 18 it won’t matter as much.  But regardless of the debates on that, young and old should warm up.  So there’s no reason to start warming up at 40+ years of age and skip it when you are 14.

Fewer sets.  So if you are 20 years old you can and should do 30 sets of benching but the older guys should stick to maybe 6 sets max?  I think not.  There are many programs out there that work and preach fewer sets, Max-OT being one of them.  I’ve received more benefit out of heavier, fewer sets then I ever did at 18 doing endless sets nowhere near my potential.  Doing a lot of sets doesn’t necessarily build muscle at any age for some.  There are some programs like German Volume Training that can be beneficial to both a 20 year old and a 50 year old.  Because you are 40 years of age or older has no bearing on the training program you should or can choose.  If that were the case, then the training programs published would need age ranges.

Intensity.  While this term might have various meanings depending on who you are and what program you are following, every time you pick up a weight, the intent should be to build muscle or make it stronger.  This isn’t age specific either.  There is no talk of actual weight, only the force you exert.  If a person at 40 is bench pressing and she exerts 100%, that is the same amount of intensity as a man who is bench-pressing whatever weight and giving 100% as well.  If you are 40 years old, should you only give 60%?  No.

Honestly, after actually speaking with many people of various ages, there’s no real difference.  These men and women at 40+ come into the gym with the same goals and intensity as any younger person would.  Age does not play a part in training.  There is no magic number that you reach and suddenly you have to take it easy now.  Is it 40?  Or 42?  Maybe 36?  Or maybe as long as you warm-up, train hard, keep pushing yourself past your own limits, you can keep the pace going indefinitely.

The only consideration age plays a part in is actual muscle growth.  A younger person may not need to actually workout as hard to gain muscle.  It is scientifically known that the older you get, the harder it will be to build muscle.  That just means that older people have to push themselves harder than a younger person.  So maybe training at 40+ can actually be more intense?

If you still need more inspiration and proof, check out the FitOver40 website.  I think you will find plenty of exceptions to the rules.


Marc C. David
“Your Go-To Guy for Bodybuilding”

PS. - For more informaiton about how to build muscle and burn fat at any age (because age should not be a limiting factor) visit my website at:

PPS. - Other than your current physical limitations, age is simply not a factor.  There’s no special workouts for an 18 year old vs. a 51 year old.

PPPS. - Scott “Old Navy” Hults started bodybuilding in his 50’s.  He’s now winning bodybuilding competitions.  His training is just as hard if not harder than most younger people I know.  He’s more consistent and dedicated.  Visit Scott Hults over at

Vote for This Podcast

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How to Keep Your Workouts Under 60 Minutes

Saturday, October 13th, 2007



I’ve read through a lot of your material but one thing is still unclear;

How do you fit all of the following in 1 hour?

1. general warm up (5 mins cardio)
2. stretching (5 mins)
3. warm up sets of each exercise
4. cool down exercise
5. 12 set workout routine

The best I’m doing is 90 minutes in order to include all of the above. I can’t figure out how to get this under 1 hour.




1. my general warm up is about the same (5 minutes of light cardio)
2. 1-3 warm up sets for the first exercise for that muscle group
3. working sets (45 minutes that incorporates supersets)
4. cool down to get the blood flow regulated again (5 minutes)
5. stretching (5 minutes) 

I use a lot of supersets during my weight resistance to get more work done in less time.  I don’t stretch before hitting the weights as numerous studies have not shown any benefit to doing so in terms of injury prevention.  Doing it after is most beneficial. 

When a muscle is warmed up, there’s no need to do additional warm up exercises for that same group just because you switched the exercise.  Unless it’s vastly different. 

For example, even if I were almost done with legs, I would still do a warm up for stiff legged deadlifts because the move is unique. 

If I were doing chest and I warmed up with incline dumbbells, upon moving to the Swiss ball bench press, I would not warm up.  I would go for a working set. 

Overall, I have been able to keep my working time about 60 minutes give or take using the above setup. 

When people talk about keeping workouts short for focus and energy reasons, they are referring to your working set time.  I know some programs mention total gym time but if you are serious about building muscle, you will probably end up doing more volume, which makes the 60 minute recommendation, more focused on the actual weight resistance time. 

Your 90 minutes isn’t that bad.  I think if you tweak your situation a bit,  you can eliminate some unnecessary warm ups and stretching that may give you 15 minutes back.

Related Reading: 5 Ways to Cut Your Workout Time


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How to Get Rid of Man Boobs

Monday, August 6th, 2007

Question:gynecomastia treatment

Without surgery is there anyway to get rid of gynecomastia? I’ve had it since I was 14. It’s really starting to bug me. It’s embarrassing!


Gynecomastia, or gynaecomastia, is the development of abnormally large mammary glands in men that results in breast enlargement. It can occur at almost any age but many cases are with adolescent teenage males.

Often a source of distress, it isn’t always related to obesity. In many cases of gynecomastia in teenagers, it’s may occur because of a hormonal imbalance that clears up or shrinks within a couple of years. Although individual cases many vary and root cause is hard to determine.

If you have a high percentage of body fat, then your absolute best option is to burn off fat period. There’s no spot reduction but men can easily store adipose tissue in the breast area. Once you start to lean up, you’ll burn off fat overall, which will include the chest area. This may be a problem area for you but over time, a good nutrition and training program to get you leaner should do the trick.

If you are really concerned, you should see a medical doctor that can diagnose gynecomastia with a physical examination. Sometimes x-rays or ultrasound are needed to confirm any diagnoses. Blood work may be required if there’s underlying issues that might be causing gynecomastia.

My best guess without knowing is that you just need to decrease your body fat percentage.

Forget spot reduction and trying to do a bunch of chest exercises (although it’s part of a good training program to work all muscle groups). Bench presses, push ups, etc will NOT “spot reduce” chest fat. Remember, that chest fat will only decrease with the caloric deficit.

Body fat reduction is caused by a reduction in calories and an increase in activity. That will help you burn off the fat, not doing a bunch of chest exercises.

The weight training you will do as part of a training program will improve your muscular definition and physical appearance of your gynecomastia but it will only help to a smaller degree. If you do have a higher level of body fat, no amount of muscle improvements you’ll make will show thru a significant layer of chest fat.

Quite recently there was yet another study (study posted below) that again showed there’s no such thing as spot reduction. The first thing most people want to do when plagued with this problem is spend a lot of time doing area specific exercises in an attempt to reduce the appearance.

The important part of this recent study was that…

“MRI found a generalized subcutaneous fat loss independent of gender, supporting the notion that spot reduction does not occur as a result of resistance training.”

That means that doing more exercises for that area is not going to do anything to cure gynecomastia.

If you are quite lean and there’s fat in the breast area, it’s most likely some cause of gynecomastia which gives males the appearance of having some breast issue. This can be caused by several factors including excess estrogen. If it’s a mild case, it might just clear up as you pass puberty and the hormone levels tapper off a bit. If it’s a bigger issue, it can be cured with some prescription type drugs. And if it’s a bad case that doesn’t just go away, then surgical options are available.

In any event, if it’s not because you are just at a higher body fat right now, then you’ll need to get it properly diagnosed by a medical professional that can give you better options.

Your best option at this point is to lean up, lose the fat, and get a good body fat measurement. Once you start to lean up, you should see some positive results. If not, then you know that it may not just clear up on its own and you should seek the advice of a medical doctor for further options.

“Subcutaneous fat alterations resulting from an upper body resistance training program” Med Sci Sports Exerc. 2007 Jul;39(7):1177-1185.

PURPOSE:: It is believed spot reduction, the exercise-induced localized loss of subcutaneous fat, does not occur as a result of an exercise program; however, evidence as a whole has been inconsistent. To reexamine this concept, we compared subcutaneous fat measurements before and after resistance training among 104 subjects (45 men, 59 women).

METHODS:: Subjects participated in 12 wk of supervised resistance training of their nondominant arm. Magnetic resonance imaging and skinfold calipers examined subcutaneous fat in the nondominant (trained) and dominant (untrained) arms before and after resistance training. Repeated-measures ANCOVA tested for subcutaneous fat differences within and between arms before, after, and from before to after resistance training by gender and measurement technique, with BMI and age as covariates. Simple linear regression compared subcutaneous fat changes before and after resistance training as assessed by MRI and skinfold.

RESULTS:: Subcutaneous fat, measured by skinfold, decreased in the trained arm and not the untrained arm in the men (P 0.05). MRI determinations of subcutaneous fat changes were not different between arms in the total sample and by gender (P > 0.05).

CONCLUSION:: Subcutaneous fat changes resulting from resistance training varied by gender and assessment technique. Skinfold findings indicate that spot reduction occurred in men but not in women. In contrast, MRI found a generalized subcutaneous fat loss independent of gender, supporting the notion that spot reduction does not occur as a result of resistance training. MRI, sensitive to changes along the entire upper arm, detected greater variation in resistance training responses, preventing significant differences between trained and untrained arms. Variation in upper-arm resistance training response was not evident from a single skinfold measurement at the belly of the muscle.

… before you RISK gynecomastia surgery,
see this 100% NATURAL solution that can
reduce your man boobs in weeks!

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Yours for Bigger Gains, More Often,

Marc David
Publisher & Editor

Looking for resources related to this article? Try some of these gynecomastia resources.

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Tom Venuto vs. Jeff Anderson

Thursday, July 26th, 2007

“DON’T Even Think
About Buying Tom
Or Jeff’s Bodybuilding Products
Until You Read This Foolproof Review”

Chances are you’ve run across one of these two mugs on the Internet somewhere. Maybe a sales page, a review or a forum. These guys have two excellent programs but with all the “review” sites, you NEVER get the full scoop.

You are about to learn what Burn the Fat is… What Optimum Anabolics isn’t… why Tom sets the stardard… Why Jeff will build you slabs of muscle… And if I actually used these programs before I wrote this post. I gotta tell you that from the slew of “fitness” reviews I’ve seen, the guys behind the scenes doing the reviews never tried the program.Let me share with you stuff you can’t find elsewhere. But first.. what started this match up?

Eddy did. We can blame him. :-)


I wanted to ask you about the Burn the Fat program and the Optimum Anabolics program. I’m interested in both, but I was wondering if they can both be used at the same time or if not, which you would recommend using first.

The Optimum Anabolics program sound very intriguing, but at the same time I’d really like to learn more about nutrition. If I get both programs at the same time am I going to confuse myself by trying to do too much? I’d love to hear your input (you have a good way of analyzing things that is simple and no nonsense).

Thanks for any info you have,
Eddy Rohrmeier



I can share with you the details of each program. The differences and I’ll show you so much information on each one, it’s like knowing the price the dealer paid before you buy that car. In the new few minutes, you are about to learn what the other reviews sites can’t and won’t tell you about these programs for fear they might lose a sale.

Rather than bore you with a long list of pros and cons, I’m just going to send you to the most comprehensive reviews you will find on each product along with some video details. Why are they so darn comprehensive? Because I did the programs and I spilled my guts so you don’t waste a single penny on something you might not like. If you read these reviews and still don’t know, then your only option at that point is to try them because the reviews I’ve put together are just that good.

– All resources will open in a new window –

Resource #1: The MOST comprehensive review of Burn the Fat Feed the Muscle you will ever find
Click Here for Resource #1

Resource #2: A bullet point list of Burn the Fat Feed the Muscle
Click Here for Resource #2

Resource #3: My actual Optimum Anabolics workout Day by Day and Week by Week plus notes
Click Here for Resource #3

Resource #4: My actual Optimum Anabolics results with pictures
Click Here for Resource #4

And that should be plenty to figure out EXACTLY what each program is about and if it’s right for you.

Click Here for Burn the Fat OR Click Here for Optimum Anabolics

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Why Your Diet Won’t Work

Saturday, July 14th, 2007


Hi Marc,

I’ve been following the Body for Life program and seeing some great results. As you probably know, this entails eating 6 meals a day, much as you have promoted in your podcasts.My concern is eating too many “engineered” foods and it’s effect on your digestive system.

I have a hectic desk job, and eating 6 meals a day can be daunting, however I tend to fill the gaps with protein bars and pre-made shakes when I can’t eat real food.

The result is I have constipation issues, even leading to a serious case of hemroids. I’ve since started taking fiber supplements and eating more fruits, however I’d rather simply eat better and avoid the supplement.

A typical day for me:

6am: Get up, go to the gym and work out
7:30am: Protien Shake (35-40g)
10:00am: Protien Bar (32g)
12:00pm: Home-Made Leftovers w/ Chicken, Vegetables & a Carb
3:00pm: Protien Bar (32g)
6:00pm: Home-Made Dinner
9:00pm: Low-Fat Yogurt mixed w/ Cottage Cheese

I drink water all day.

What would be your comment to this type of diet? Also, what is your position on the “engineered” foods as I have described?

Thank you so much!


Answer: (MP3 audio below)

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