Carb cycling v shred diet plan pdf

High-carb SUNDAY Low or High (Depending on goals) LOW-CARB DAY SAMPLE MACROS* 10-20% carbs 30-40% protein 40-50% fat PRIORITIZE Non-starchy veggies Protein Fatty fish Whole-fat dairy Healthy fats such as avocado, nuts & seeds BE CAREFUL ABOUT Fruit Sugary sauces Sweetened drinks Starchy veggies EASY LOW-CARB MEALS & SNACKS Eggs Nuts & Nut butters

Effectively, you are varying your macronutrients to keep your metabolism high. The diet is split into 3 phases/stages. Essentially each phase is for the below: Phase 1: High carb (Monday – Tuesday) High in carbs and low In fats. Phase 2: High Protein and High vegetables (Wednesday – Thursday) High in proteins and Veggies and low in fats and ...Step 1: Let’s say you’ve calculated (and experienced) that you need to eat about 1600 calories per day to lose weight. The first step is to figure out how to design a satisfying day that is slightly lower than this, like 1400-1500 calories. Here is an example 1400-calorie day: • Breakfast:Jul 8, 2018 - Explore Susan Westphal's board "V Shred", followed by 159 people on Pinterest. See more ideas about carb cycling, carb cycling meal plan, carb cycling diet.The 30-day Shred Diet was created by celebrity fitness instructor Jillian Michaels. It is a 30-day fitness challenge to push your body to shed excess fat and get a more toned and shredded body. The Shred Diet also helps you become agile and fit. Read on to get a complete overview of the 30-day Shred Diet, its benefits, side effects, and …Vince Sant - Professional Fitness Model, Certified Personal Trainer, Best-Selling Author and the Creator of V Shred. Read On and I'll Give You the Complete, Step-by-Step Blueprint to Quickly Burn Body Fat (and keep it off forever), with: Zero Starvation. Zero Long, Boring Cardio Workouts. Zero Suffering on No-Carb Island.The Bottom Line. The carb cycling diet is an eating plan used in the short term by endurance athletes and bodybuilders to alternate carbohydrate intake based on the intensity and duration of workouts. It can also be followed by people who want to eat low-carb for fat loss but still remain active.30 Day Shred Diet Plan Pdf - DietWalls The Ultimate 30-Day Diabetic Meal Plan (with a PDF!) The Deadline Diet: Skip The Bulk And Stay Shredded All Year - A ... Carb Cycling Meal Plan for Fat Loss V Shred Fat Loss Extreme Pdf - Fill Online Printable Fillable Blank .

Welcome back, sign in with your existing V Shred account credentials email. password. Login. Forgot your username or password? Recover account. Home. Store. Supplements. Who is looking for supplements? My StuffHonest VShred Review: Does VShred Working? By Abby Langer Oct 26, 2021 November 10, 2021 Abby Langer Oct 26, 2021 November 10, 2021Clean eating macro food list for meal prep. Save time wondering what to eat by using this macro food list for planning our your meals for the work week. All the foods in this list are part of a healthy weight loss plan for women. High protein, high fiber foods will help you shred fat, stay full, and keep your energy levels high. Welcome back, sign in with your existing V Shred account credentials email. password. Login. Forgot your username or password? Recover account. Home. Store. Supplements. Who is looking for supplements? My StuffThis Fitness & Exercise item by FitnessByDesign has 64 favorites from Etsy shoppers. Ships from United States. Listed on 10 Oct, 2023

V Shred products work in the same way Shake Weights strengthen the upper arms, intermittent fasting spurs fat loss, and dumbbell pullovers target the chest and lats. This goes for any V Shred carb …Aug 13, 2019 - Explore Trisha Rogers's board "V SHRED", followed by 244 people on Pinterest. See more ideas about v shred, endomorph diet, carb cycling meal plan.Apr 20, 2023 - Explore Kathy Garrett's board "Vince Sant - V Shred Program", followed by 115 people on Pinterest. See more ideas about v shred, shred program, carb cycling.Effectively, you are varying your macronutrients to keep your metabolism high. The diet is split into 3 phases/stages. Essentially each phase is for the below: Phase 1: High carb (Monday – Tuesday) High in carbs and low In fats. Phase 2: High Protein and High vegetables (Wednesday – Thursday) High in proteins and Veggies and low in fats and ...Your diet should include a lot of protein, fresh fruits and vegetables, unprocessed food and whole grains. "Vince Sant diet plan" includes: Vince Sant Diet Plan. Breakfast: You should start your day with a vegetable omelet. Lunch: Lunch should include a roasted vegetable salad. Dinner: You can drink fish with salad and rice.To calculate the amount of carbohydrates needed on a low carb day multiply your body weight (in pounds) by 0.3 (women) and by 0.5 (men). To calculate the amount of carbohydrates needed on a high carb day multiply your body weight (in pounds) by 1.2 (women) and by 1.4 (men). 158.4g of carbohydrates per day on high carb days.

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START HERE! Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You. Take The Quiz Carb cycling is a popular way to gear your …Dec 28, 2021 · Step 3: Practice Measuring Your Food. Our meal plans contain a range of pretty normal food: measurements: tablespoons, ounces, cups, etc. If you go to the last page of the meal plan, there’s a simple portion guide that helps you put those into some terms. For example, a cup of salad greens is about the size of a baseball. With these basic needs in mind, to maintain weight, a female should target a diet consisting of 2000 calories and males should consume 2500 calories. With respect to weight loss, being in a caloric deficit is the goal. In general, a healthy deficit is 300-500 calories below an individual's caloric needs. Considering the above information ...So if you're wondering how to carb cycle, your week might look like this: Day 1: 50 grams carbs. Day 2: 100 grams carbs. Day 3: 150 grams carbs. Day 4: 200 grams carbs. Day 5: 125 grams carbs. Day 4 would be your most intense training day (heavy weightlifting, HIIT, or a long run), and day 1 would be your least intense (light cardio, mobility ...This program includes a carb-cycling video and diet guide as well as a HIIT guide. Up to 24 cash back V shred carb cycling meal plan A lot of fat-loss plans involve cutting out carbohydrates. Up to 24 cash back V shred carb cycling meal plan pdf templates download pdf download 21. See more ideas about carb cycling diet carb cycling no carb diets.

Create Your 90 Day Diet Plan . While V Shred hands you the foundation to your new eating plan, ... Advanced Dieting: Carb Cycling . ... These 10-or-so page PDFs map out an entire week’s worth of eating under a more detailed lens. It’s so descriptive that it includes exact ingredient measurements, precise times to eat (ex: dinner at 6 p.m ...30 Day Shred Diet Plan Pdf - DietWalls The Ultimate 30-Day Diabetic Meal Plan (with a PDF!) The Deadline Diet: Skip The Bulk And Stay Shredded All Year - A ... Carb Cycling Meal Plan for Fat Loss V Shred Fat Loss Extreme Pdf - Fill Online Printable Fillable Blank .Day 1: Chest & Abs Exercise Warm Up Sets Work Sets Intensity Method Incline Barbell Bench Press 2 x 8 - 10 3 x 10 2 - 3 Forced Reps Dumbbell Fly 1 x 10 3 x 10 - 12 Drop SetsCarb cycling schedule v shred. Carb cycling v shred diet plan pdf. If you can't grow it or hunt it, you should probably avoid it. Translation: more efficient fat burning, better immune function and possibly a slowing down of the aging process. Not planning is planning failure. One of the most important problems with other forms of intensive ...Aug 13, 2019 - Explore Trisha Rogers's board "V SHRED", followed by 244 people on Pinterest. See more ideas about v shred, endomorph diet, carb cycling meal plan.There is still no scientific research on carb cycling, but V Shred purports it promotes leptin [1] production. And this, in turn, results in a controlled appetite since leptin is an appetite suppressant [2]. The central promise this Shred diet and workout plan offers women are feeling fuller, consuming delicious food, losing fat, and keeping it ...Die zyklische Keto Diät folgt der konventionellen ketogenen Ernährung an 5-6 Tagen in der Woche. Dementsprechend nimmst Du an 1-2 Tagen der Woche höhere Mengen an Kohlenhydraten zu Dir. Carb-Cycling kann hingegen Wochen oder sogar Monate dauern. Die Ziele von Carb-Cycling und zyklischer Keto Diät sind ähnlich.See full list on yourshapeyourlife.com Oct 26, 2021 · VShred offers a host of programs like Fat Loss Extreme, Custom Diet and Training for Her (and for Him), Ripped in 90 Days, Clean Bulk Program, 6-Pack Shred, The Booty Builder, etc. It seems like the VShred 90 day Fat Loss Extreme program is the most popular with the people I’ve spoken to, but I think it’s safe to say that the other programs ...

Setting up the high carb and low carb splits will vary from one plan to the next. Some people may have very small changes in the number of carbs they have from day to day. An example of this would be to set up a low carb, medium carb, and high carb day. Let's say 300 grams of carbs on high carb, 250 grams of carbs on your medium carb, and 200 ...

Welcome back, sign in with your existing V Shred account credentials email. password. Login. Forgot your username or password? Recover account. Home. Store. Supplements. Who is looking for supplements? My StuffVince Sant - Professional Fitness Model, Certified Personal Trainer, Best-Selling Author and the Creator of V Shred. Read On and I'll Give You the Complete, Step-by-Step Blueprint to Quickly Burn Body Fat (and keep it off forever), with: Zero Starvation. Zero Long, Boring Cardio Workouts. Zero Suffering on No-Carb Island.SNACK COFFEE PROTEIN SMOOTHIE DAY 1: Low Day RECIPE MAKES: 1 Serving SERVING SIZE: 1 Smoothie 150 CALORIES INGREDIENTS 1 scoop chocolate protein powder 1 cup unsweetened almond milk 1 cup cold coffee 25 PROTEIN FAT CARBS INSTRUCTIONS Put all ingredients into a blender and blend until smooth Enjoy!Carb Cycling Diet Plan: Day Sample Meal For Weight Loss. Carb Cycling for Weight Loss Book by Shoshana Pritzker Official Publisher Page Simon Schuster. Carb Cycling: A Daily Meal Plan to Get Started. Fast Track Your Diet With Carb Cycling - desiBeauty blog. MASSIVE A Carb Cycling Approach for Mass. Pin on Healthy Food.The Bottom Line. For those looking to get in better shape, the V Shred series of fitness programs claim to help you lose weight, tone up, and follow a healthier diet without taking up too much of your time. The plan focuses on delivering results in the minimum amount of workout time necessary and uses the support of a blog and online community ...The testimonials featured may have used more than one V Shred product or extended the program to achieve their maximum results. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement, nutrition plan or meal replacement product, especially if you are pregnant, breastfeeding, or if ...The Carb Cycling Schedule. Carb cycling has become a popular approach to losing or maintaining weight by teaching you how to optimize carb intake with an individualized carb schedule. Carb cycling looks different for each person, depending on their starting point and goals. Still, some components are important across the board, and finding the ...RECIPE GUIDE. BEGINNER. $37 $14.95. LEARN MORE . Our programs flat out work. Our programs have produced incredible results for hundreds of thousands of men and women across the globe. And we're extremely confident you're going to get amazing results with it, too. That's why all of our digital programs are protected by a 30-Day 100% Money ...Honest VShred Review: Does VShred Work? In Abby Longest October 26, 2021 November 10, 2021. Share

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The program includes a customized meal plan, workout plan, and supplement recommendations. The V Shred diet emphasizes high-protein, low-carb meals to promote fat loss and muscle gain. Which is the Best for Your Health? Both carb cycling and V Shred can be effective for weight loss and muscle gain, but they have different approaches.The V Shred meal plan consists of three simple main courses packed with energy and nutrients ideal for weight loss. You’ll find a healthy array of whole grains, fruits, vegetables, lean proteins, and healthy fats and oils in this meal plan. It also features two snacks that can be consumed between morning, afternoon, and evening meals and one ...V-Shred Diet Programs. ... For weight loss, VShred lets you choose between a macro plan, or carb cycling aka 'metabolic confusion.' (Their name for it, although I've seen it before). ... Carb cycling and macro counting are two calorie-cutting options for weight loss. Both involve a lot of counting and tracking and are definitely the ...Carb Cycling. We'll be using carbohydrate cycling to prep for the big day. Carb cycling lets you take advantage of the fat-burning effects of a low carb diet while still allowing the benefits of a periodic carb up (increase metabolism, refill glycogen stores, increase leptin, and staving off potential catabolism). Note.Dec 28, 2021 · Step 3: Practice Measuring Your Food. Our meal plans contain a range of pretty normal food: measurements: tablespoons, ounces, cups, etc. If you go to the last page of the meal plan, there’s a simple portion guide that helps you put those into some terms. For example, a cup of salad greens is about the size of a baseball. With Fat Loss Extreme all you need is 20 to 30 minutes of exercise, 4 times per week. YOU more than likely tried a ‘cookie cutter’ program that said it was for women, but was actually designed for men! Sad Fact: 99.9% of the “Women’s” diet and exercise programs were actually written by, and designed for, men.Carb Cycling: Low-Carb Day Meal Plan. A typical low-carb day: 7 a.m: two scrambled eggs with 1/2 red bell pepper 10 a.m: protein shake with berries 1 p.m: 3 ounces grilled chicken with 1 cup asparagus 4 p.m: 1/3 cup oatmeal with 10 almonds 7 p.m: 3 ounces steak with 2 cups steamed broccoli and cauliflower. Carb Cycling: High-Carb Day Meal PlanLooking for insight on V shred. Sorry if this has be asked but wasn't able to find anything with the search function. My wife had an ad pop up in FB about Vshred I just want to hear from anyone that tried it, any results, any problems, etc. Sounds like a Carb cycle diet and HIIT circuit combined together and made into an easy to follow "plan". ….

In this high-protein, low-carb week-long meal plan, we keep the carbs at no more than 120 grams per day while still meeting the recommended 30 grams of fiber each day from fiber-rich fruits and vegetables, like berries, edamame and hearty kale. You'll still see some traditional carbs in the plan, like beans and chickpeas, because they are ...Create Your 90 Day Diet Plan . While V Shred hands you the foundation to your new eating plan, ... This 15-page tool discusses carb cycling and how it plays into your "ripped" training. In simple terms, carb cycling is a strategy where you shift between low, medium, ...Debocomunicacion's Blog - Athlean X Meal Plan Download Pdf Carb Cycling Meal Plan for Fat Loss Shred: The Revolutionary Diet: 6 Weeks 4 Inches 2 Sizes - Kindle 30 Day Shred Diet Plan Pdf - DietWalls The 12-Week Bikini Competition Diet 8 Tips to Get Shredded for Summer The Deadline Diet: Skip The Bulk And Stay Shredded All Year - AKeep in mind that the idea of carb cycling is to just add in a few extra snacks. Carb cycling is not meant to encourage cheat days or binges. As I tell many clients, try to make “the highs a little lower, and the lows a little higher.” You’ll know you’re right on the money when you feel somewhere on a spectrum of “pretty good” toCarb Cycling: Low-Carb Day Meal Plan. A typical low-carb day: 7 a.m: two scrambled eggs with 1/2 red bell pepper 10 a.m: protein shake with berries 1 p.m: 3 ounces grilled chicken with 1 cup asparagus 4 p.m: 1/3 cup oatmeal with 10 almonds 7 p.m: 3 ounces steak with 2 cups steamed broccoli and cauliflower. Carb Cycling: High-Carb Day Meal PlanTake a look at your meals. Make sure you are eating plenty of fiber-rich foods that are high satiety. Ensure you are eating enough protein. Aiming for .8-1 g per day is a great target when dieting. Drink some water, tea, coffee, BCAAs, a protein shake, or other diet-friendly beverages. Distract yourself: Go on a walk, phone a friend, hit the gym.The Bottom Line. For those looking to get in better shape, the V Shred series of fitness programs claim to help you lose weight, tone up, and follow a healthier diet without taking up too much of your time. The plan focuses on delivering results in the minimum amount of workout time necessary and uses the support of a blog and online community ...Diet Plans Steve Cook's Cutting Program Contributing Writer July 25, 2019 ... By carb cycling I am always keeping my body guessing. I typically go four days of low-to-medium carbs and then I have a re-feed day where I have a high carb day. I try to schedule this on my leg or back training day.On a high-carb day, the added carbohydrates fuel your workout and fill your glycogen stores to provide energy for the week ahead. In addition, the slight calorie surplus boosts your metabolism, offsetting the negative effects of dieting. A high carb day should be 45-55% carbs, 15-25% fat, and 27-30% protein. Carb cycling v shred diet plan pdf, 1. Download the V Shred Program PDF. 2. Read through the program overview and the introduction. 3. Follow the instructions for each day and fill out the appropriate sections of the PDF. 4. Follow the nutrition plan and fill out the food log and calorie tracker. 5., Strict. Strict. Strict. This is your mantra for the next 28 days. There's just no way around the diet, says Juge, and eating clean is the name of this get-lean game. Juge's diet plan is filled with fresh, clean foods that are as unprocessed as possible. Here are his three simple principles to shed fat fast. Eat at least 1g of protein per ..., V Shred Diet Plan pdf. V Shred Diet Plan for Endomorph. V Shred Meal Plan free. V Shred Meal Plan reviews. BlogChef. 16k followers. Shred Diet For Women Meal Plan. ... Carb cycling is an excellent strategy for women who want to optimize their body composition while maintaining their exercise performance. However, the typical approach of ..., An in-depth intro —Explore the science behind carb cycling, learn why it's effective, and find tips for adapting it to your lifestyle so you …, Mar 23, 2019 - Explore Kristine Silvia's board "Vinsanity shred" on Pinterest. See more ideas about no carb diets, carb cycling, carb cycling diet., Not to worry though! The 12 Week Shred Program will cover: The science behind losing body-fat. How to devise your own precise carb-cycling diet. How to enjoy foods you love AND shred body-fat by utilizing "Flexible Dieting". How many calories and macronutrients you need per day. How you can manipulate your food intake and training regimen ..., Metabolic Confusion Meal Plan Pdf. sample meal plan for metabolic confusion, easy metabolic confusion meal plan, metabolic confusion meal plan example, metabolic confusion v shred carb cycling meal plan pdf, metabolic confusion meal plan pdf free, metabolic confusion endomorph meal plan pdf, metabolic confusion meal.plan, Option 2: Follow the daily outline of low- or high-carb meals in Extreme Transformation with some substitutions. If you find a day's plan that works well for you, do it again! You can double up the same meals during the week to cut down on meal prep (eat the same dinner on Monday and Thursday, for example), or swap meals (high-carb for high ..., meal, go to your Meal Plan and click the "Swap" button to select a different recipe. You can also use the search function to find other recipes to add to your meal plan. 2.Shop for all the ingredients. Review the Grocery List at the end of this PDF or on the website. Adjust the list to cater for your family and needs. Check off items you ..., May 28, 2022 - There are many variations to carb cycling, including daily alterations or longer periods of high and low-carb cycles. Even more so than a regular diet, carb cycling can take a lot of fine tuning and adjustment along the way. Experiment with the amount of high-carb days per week, as well as the amount of carbs per day. Find the best approach for your lifestyle, exercise routine ..., The Clean Carb List. Your carb cycling plan will succeed or fail on the basis of the types of carbs you select to consume within your daily requirements. Focus on starchy, natural carbohydrate sources. ... Here at Vinsanity Shred we offer customized diet and fitness plans tailored specifically to YOU and your goals! You feel out a detailed ..., Dec 24, 2017 - Explore Dee Regina's board "carb cycling", followed by 136 people on Pinterest. See more ideas about carb cycling, carb cycling diet, carb cycling meal plan., Take a look at your meals. Make sure you are eating plenty of fiber-rich foods that are high satiety. Ensure you are eating enough protein. Aiming for .8-1 g per day is a great target when dieting. Drink some water, tea, coffee, BCAAs, a protein shake, or other diet-friendly beverages. Distract yourself: Go on a walk, phone a friend, hit the gym., Apr 7, 2019 - Explore Stacy Jester's board "V shred" on Pinterest. See more ideas about carb cycling diet, carb cycling, no carb diets., Carb-Cycling cookbook for Beginners: Transform Your Body with Carb Cycling diet, Easy-to-Follow Meal Plans and Foolproof Recipes for Weight Loss and Muscle Gain. Effective Workout Routines Included. by Verna Blanton. 4.3 out of 5 stars 47. Paperback. ... The Shredded Chef: 125 Recipes for Building Muscle, Getting Lean, and Staying Healthy ..., Carb cycling involves going back and forth between high-carb days and low-carb days. There may even be “no-carb” days. You would usually have a high-carb day when you plan on exercising hard ..., A high protein diet is paramount for any endomorph looking to add muscle or reduce body fat. But "high" is a relative term and doesn't quantify your target. The golden rule in fitness is to consume 1 gram of protein per pound of body weight. In other words, a 180-pound person would eat 180 grams of protein per day., Regular Macros (Regular Carbs) – 40% carbs, 30% proteins, 30% fatsLow Carbs – No more than 50 grams of net carbs (carbs – fiber = net carbs), fat intake should be about 60%Low Macros – Reduce all macros by 25%. For all days, your protein intake stays the same, at 30% of your daily nutrition. Make sure to choose healthy fats when …, In this vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved—while losing weight. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help keep you feeling energized all day long. Couple this plant-based meal plan with daily ..., Step 5: Add tracking information. Once you have been cycling carbs for 2-3 weeks, you should control your weight to see how much weight you will lose each week. Weight loss tends to slow down once you’ve reached a certain level, so you shouldn’t expect the same rate of fat loss forever., Aug 17, 2019 - Explore Jodi Bauer's board "Carb Cycling Vshred" on Pinterest. See more ideas about carb cycling, carb cycling diet, no carb diets., Carb cycling, on the other hand, is flexible and depends on the day's activities. It usually has a higher carb and lower fat intake compared to keto. On high carb days its limit is anywhere between 2 to 2.5g of carb per pound of weight, and on low carb days the number is .5 grams per pound of weight., Daily Caloric Deficit. This is the target daily calorie deficit for you to hit your weekly weight loss goals. We compute this number by multiplying the weight you expect to lose each week by 3500, which is the amount of calories in one pound of fat, and then spreading that deficit across 7 days to hit your weekly weight loss goals., Start by understanding that carb cycling basically has three different cycles: High carb diet days. Low carb diet days. No carb diet days. 1. High carb diet days. On high carb diet days, carbs are consumed more than any other days. This is done typically on days that more exercise or physical activity is planned as well., Welcome back, sign in with your existing V Shred account credentials email. password. Login. Forgot your username or password? Recover account. Home. Store. Supplements. Who is looking for supplements? My Stuff, Carb cycling involves going back and forth between high-carb days and low-carb days. There may even be “no-carb” days. You would usually have a high-carb day when you plan on exercising hard ..., Mar 1, 2019 - Explore Kim McEvers Cobb's board "V-Shred" on Pinterest. See more ideas about carb cycling diet, carb cycling, no carb diets., -Day Carb -Cycling Meal Plan Day 5 Scrambled Eggs and Oatmeal Chicken and Veggie Pita Roasted Chickpeas, String Cheese, and Grapes Grilled Chicken with Pasta in Marinara and Broccoli Apple and Almond Butter Breakfast Lunch Snack Dinner Snack Day 1 Three Eggs, Toast, and Grapefruit Crackers and Tuna Salad with Celery and Apple Cottage …, The good news is that 74.4% of the V Shred Recipe Guide is just that: recipes. The bad news is that Vince Sant, the ultimate grifter, saved the other 25.6% to advertise his own damn programs. Starting on page 33, the guide hypes up ten V Shred programs, including: Fat Loss Extreme for Him. Fat Loss Extreme for Her., Aug 13, 2019 - Explore Trisha Rogers's board "V SHRED", followed by 244 people on Pinterest. See more ideas about v shred, endomorph diet, carb cycling meal plan., Apr 8, 2022 - Explore Ashley Hamrick's board "V Shred", followed by 250 people on Pinterest. See more ideas about carb cycling, carb cycling meal plan, carb cycling diet., Sample Carb Cycling Meal Plan. Here's a sample five-day carb cycling plan based on high-intensity training three days a week. On difficult workout days, carbs are increased by 15 to 20%, fat is decreased by 10 to 25%, protein goals remain the same, and calories are slightly increased. On rest days, carbs are decreased by 15 to 20%, fat is ..., There is still no scientific research on carb cycling, but V Shred purports it promotes leptin [1] production. And this, in turn, results in a controlled appetite since leptin is an appetite suppressant [2]. The central promise this Shred diet and workout plan offers women are feeling fuller, consuming delicious food, losing fat, and keeping it ...