Before you PM for advice....
 

Are you looking for personal diet or fitness advice? Are you unsure about what to eat and how to exercise? Questions about your program should be addressed to the community as a whole, not to the individual moderators. Our moderators are overwhelmed with Private Messages (PM’s) asking for specific advice on exercise routines and diet plans, etc. and cannot respond to individual requests. Please post any requests for help and advice on the forum in the form of a thread so that all members and moderators can share support, advice, and suggestions to help.

Please be aware that while there is tremendous wisdom and collective knowledge here at 3FC, fitness training and specific diet plans are best designed by someone who can assess your body composition, fitness level, and health history in person.