Muscle building medicines

[йЦммєя³¹]

@rk7 i guess i showed you the pics

Got those from Singapore. By my cousin who has a trade route via Singapore. The Injection cost me around 1.5k each and the bars (14-15 pieces at a jar) cost me 4,000/=

pics where? I wanna see some pics of ur transformation, man.

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Your body needs carbs to make Glucose which provides energy and keeps your body going. You are absolutely right, we do need carbs to build muscle faster.

BUT.. make sure that u take complex carbs rather then simple carbs. complex carbs take longer to process and wont let your body to store them as fat. Complex carbs are found in whole grains like brown rice, vegetables etc. simple carbs are found in fruits and in processed suger added foods like bread or cake.

Eat Potato man.. tell u what.. eat more potato and eat less rice. and try to fast during night. Just dont eat any carb after 7pm till 7am, better just dont eat after 7pm, and make sure that u take a balanced breakfast. AT 7 AM DO_NOT_MAKE_YOUR_BODY_WAIT_ANY_LONGER. Having a breakfast which contains Carbs and Protein is very important. This way you will lose body fat WAY faster and gain muscle instead.

another thingy.. dont eat too much at a time. Eat less but eat more often.. better maintain a 3-4 hours interval. start eating Carrots whenever u feel like eating..

and drink one glass of water 5 minutes before a meal.. this way u will kill your hunger a bit, it helps to avoid eating unnecessary foods.

DOnt drink more than 8 glasses or water if its cloudy and cold, 6 glasses is enough water. Dont drink more than 10 glasses of water NO MATTER WHAT.

lastly, avoid sugar the way u avoid Ganja.. it makes your body building harder. buy some Protein supplement. Bangali food habit is so low in Protein :S boil the egg and toss the yellow part in the street.. I_MEAN_IT. eat fish as like mad.


//hay.. LISTEN.. do not over do it.. dont just punish your body.. sometimes [once in a week] go to a fancy place and eat all you want.. and then again start punishing //

Never ever do that!
When ur in sleep mode, ur body releases the most amount of HGH that help u recover from ur resistance training in terms of tissue repairing, growing muscles and what not
So u don't want ur body to be in a catabolic state while all those work is going to be done
It's true that u shouldn't take carbs before 3 hours of ur sleep but u can stick to simple carbs that digest quickly like vegetables
avoid complex carbs as much as possible after dark though because complex carbs spike ur insulin levels which doesn't go with ur HGH
Milk, Casein or Cottage Cheese anything that is slow digesting protein is recommended prior to sleep

Unless smn is a fitness model or aiming to be one (assuming strict diet plan)
I recommend ignore ur limitation to drinking water
u probably can't even drink more than 3-4 litres max. anyway
75% of ur muscles are composed of water and they ain't gonna get that from chicken or fish
on top of that if u are on supplements then water is ur only remedy, enough said.

[AAA Chosen One]

Build up on protein as much as you can. HGH release are needed anyway other than for recovery.

I'm feeling obliged to say one thing for the sake of your health: sameev, you're indeed plain stupid. (Don't take it the wrong way)

[kabir_sharif2000]

pics where? I wanna see some pics of ur transformation, man.

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Never ever do that!
When ur in sleep mode, ur body releases the most amount of HGH that help u recover from ur resistance training in terms of tissue repairing, growing muscles and what not
So u don't want ur body to be in a catabolic state while all those work is going to be done
It's true that u shouldn't take carbs before 3 hours of ur sleep but u can stick to simple carbs that digest quickly like vegetables
avoid complex carbs as much as possible after dark though because complex carbs spike ur insulin levels which doesn't go with ur HGH
Milk, Casein or Cottage Cheese anything that is slow digesting protein is recommended prior to sleep

Unless smn is a fitness model or aiming to be one (assuming strict diet plan)
I recommend ignore ur limitation to drinking water
u probably can't even drink more than 3-4 litres max. anyway
75% of ur muscles are composed of water and they ain't gonna get that from chicken or fish
on top of that if u are on supplements then water is ur only remedy, enough said.

Why do you need carbohydrates? This article explains how you can integrate carbohydrates into your diet to help build more muscle faster.



If you ask any bodybuilder to tell you about protein’s role in muscle building you’ll get an in-depth response about the way muscle builds, hypotrophy, anabolic rates and more! But what about if you asked the same bodybuilder about the role of carbohydrates and building muscle? I doubt you’d get a very lengthy response.
Carbohydrates are often overlooked when planning a muscle building diet. This is because a lot of people are not aware of the importance of carbohydrates and the role they play in muscle development. The truth is what type of carbohydrates you eat, when you eat them and how much you eat can have a great effect on the muscle building process.
If you want to optimize your diet for muscle gain and fat loss it’s important to know how to integrate carbohydrates into your diet. There’s nothing complex about it, you just have to follow a few simple rules.
TO MINIMIZE FAT STORAGE FOLLOW THESE RULES

1. Eat complex carbohydrates
   Complex carbohydrates are found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal. Complex carbohydrates should make up the bulk of your daily calorie intake because they form muscle glycogen, the long lasting fuel that your body needs to train hard. Complex carbohydrates are slow burning which means you get longer lasting energy. They also help keep your blood sugar levels constant, this reduces fat storage and fatigue and promotes the release of insulin. Insulin is the body’s natural anabolic hormone and is essential for muscle development.
2. Eat carbohydrates directly after training
   When you train hard you reduce your blood sugar level considerably. Eating carbohydrates straight after a training session provides your body with an insulin spike. This insulin spike puts your body into an anabolic (muscle building) state. If you do not get the right nutrients after training it’s possible that your body could enter a catabolic (muscle breakdown) state. This is why post workout nutrition is so important.
3. Eat small amounts of carbohydrates more often
   Eating smaller servings of carbohydrates more often helps keep a steady flow of insulin into the body. If you eat large amounts of carbohydrates in one sitting your body is much more likely to store them as fat. Eating to much is one sitting is unnecessary; your body doesn’t need that much nutrients at one time.
4. Eat high fiber carbohydrates
   This goes hand-in-hand with point number 1 because most sources of complex carbohydrates are rich sources of fiber. Fiber helps to build muscle by making muscle tissue absorb amino acids faster and more efficiently.
5. Avoid fruits
   This may sound insane because we all know that fruit is high in vitamins, low in calories and very good for general health and wellbeing. But, fruit contains fructose which is a very simple sugar. The body converts fructose into glycogen which is used as a building block for fat tissue.
6. Have carbohydrates and protein in the same meal
   When you mix protein and carbohydrates together in the same meal you minimize the chance of the carbohydrates being stored as fat. Protein is harder for the body to process, so it increases your metabolism. Also, carbohydrates help transport the nutrients from protein to the muscle cells which aids in muscle growth.

Follow these rules, and you can use carbohydrates to your advantage to build more muscle faster. If you find you’re gaining too much fat then you should cut out carbs after 7pm. Unless you have a fast metabolism, eating carbs late at night is generally not a good idea. Your body does not need the energy while you’re sleeping so it’s likely to store the carbs as fat.
Another point worth mentioning here is meal sizes. Like I stated in point 3, you should eat small meals more often. Have you ever felt really tired after eating? Then you’ve eaten too much. Your body has to use a lot of energy to process the food which leaves you feeling tired and energy-less. This style of eating will also decrease your metabolic rate. To keep your metabolism high you need to constantly stimulate it with small meals every 3 hours or so.
So the main points you need to remember here are; eat good complex carbohydrates, eat small amounts more often, always have a good serving of complex carbohydrates about 1 hour before your workout (for energy) and straight after your meal (for insulin spike) and if you are gaining excess fat stop eating carbohydrates after 7pm.

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Water intoxication, also known as water poisoning, is a potentially fatal disturbance in brain functions that results when the normal balance of electrolytes in the body is pushed outside of safe limits (e.g., hyponatremia) by overhydration, i.e., over-consumption of water.

source

What about the advice to drink eight glasses a day?

Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total.

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Eating a diet rich in fiber - especially the kind of fiber found in whole grains - reduces the risk of dying at an early age from a range of causes, a new government study suggests.Fiber's beneficial effects on heart health have been known for decades, so it wasn't surprising that eating a lot of fiber was associated with a lower risk of death due to heart attack and heart disease. But fiber intake also appears to lower the risk of dying from respiratory diseases (such as pneumonia and chronic bronchitis) and infectious diseases, the study found

The source of the fiber appears to be critical. Consuming fiber from whole grains was most strongly linked to a lower risk of dying during the study, while fiber from vegetables and beans appeared to have a minimal impact on death risk. The fiber in fruit seemed to offer no protection at all.

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Bottom line:
1. Hug Fiber aka complex carbs. just dont eat any after 7pm.
2. As Bangladeshi, we do eat/drink[?] daal right? and if u are a body builder that means you drink Milk? Whey atleast? hope so.. which means 8 glasses of water is enough for you.. dont push your body with a water flood, body maintains a balance of electrolytes and drinking too much pushes that balance apart.

[sameev29]

Ok let me guess. __


WWE?

ProHormones or Testosterone are steroids? whatever u take to boost them is also can be termed as Steroid?

Coz they dont offer short cut?

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u can make it fun. dont just workout. play games.. preferably Football/Badminton or table tennis. Cricket is a big NO. or just Swim daily. There u go.. great burn with great FUN!!! now all u have to do is take enough Protein and tress the muscles you wanna build. as a Bangladeshi u will always be overloaded with carbs.. so try to reduce consumption.

BTW a great collection or workout music is a big help. Another one bites the dust.. if u know what i mean. Eye of the tiger.. bro.. turn off the AC and the fan and sweat like a BOSS.

dont just try to build up a body.. build a mind set first, your emotions are your best friend.

and the last push-up is the one that counts the most. last one BETTER HURT like A BAD WOMAN.

Are you sure eating more potato than rice won't be a problem?Currently my daily routine is a mess.I stay wake up from 2 a.m.(night) till 6 p.m. or 7 p.m.Than sleep again and wake up at 1 a.m. or 2 a.m. again.As my exam is over my routine became bad.So you were telling not to eat and carbohydrates at night,I thought every food contains carbohydrates;what can be done with them?

I drink like 6-7 liter water per day.Is it okay?

I drink tea 3-4 times a day.Everytime I put exactly 1 tea spoon of sugar.Lower than that makes the taste very bad.If I have to avoid sugar so badly what will I eat when I feel a little hungry.Usually I take biscuit,pitha,cake,apple or orange at that time.I know the first 3 have much sugar in them but shouldn't sugar be taken care of inside the body as I have started exercise now.In an article I remember reading that an adult male can eat 9 tea spoon of sugar everyday.So if I take 3-4 spoons in tea there's still 5 spoons left.Is this okay,what do you think?

You are also saying not to eat the yellow part of a boiled egg,why?I currently eat 1 boiled egg everyday and also eat the yellow part,what can be done?

One more question,my tummy has started to become fat.Currently the lowest part is fat,but the upper part is also starting to get fat.During exercise I do pushups,benchpress,lifting the whole body hanging in a rod and crunches.Are these okay to build arm,chest and back muscles as well as making the tummy flat?

Its been just a few days since I started,but I will keep on going no matter what.Its very painful now but heard it will go away in month or a little more. Can you also give the name of those supplements you talked about.Thanks.

[kabir_sharif2000]

1. Potato is awesome. You can eat them, they are harmless.. just avoid fried potato.
2. Like i said, 10 glasses is enough.. but if u feel thirsty that much.. may be 12 glasses.. BUT maintain a good interval.
3. Yellow part of egg contains fat. Its not bad.. do eat them once u lost enough fat.. coz it contains stuff which are great.
4. Fix the lifestyle man. Go to bed early.. and wake up early. by early i mean by 1am lol better ir u can go to sleep by 12 and wake at 600 or 630. an adult needs only 6 hours of sleep. teens need 8 or 10 hours.
5. Tea is great. drink one cup before workouts. and YES try to eat a Banana too. try to drink some milk after workouts.

Thats all i know. and as for supplement u could take Whey and other Protein supplements. My friends eat SpirolinaBD too. they say its an Organic protein tablet.

[sameev29]

1. Potato is awesome. You can eat them, they are harmless.. just avoid fried potato.
2. Like i said, 10 glasses is enough.. but if u feel thirsty that much.. may be 12 glasses.. BUT maintain a good interval.
3. Yellow part of egg contains fat. Its not bad.. do eat them once u lost enough fat.. coz it contains stuff which are great.
4. Fix the lifestyle man. Go to bed early.. and wake up early. by early i mean by 1am lol better ir u can go to sleep by 12 and wake at 600 or 630. an adult needs only 6 hours of sleep. teens need 8 or 10 hours.
5. Tea is great. drink one cup before workouts. and YES try to eat a Banana too. try to drink some milk after workouts.

Thats all i know. and as for supplement u could take Whey and other Protein supplements. My friends eat SpirolinaBD too. they say its an Organic protein tablet.

I will drink milk and eat bananas too.I had that in mind.

Is that tablet good 'SpirolinaBD'?If so where can I find it and can you tell me the price too,if you know it?

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1. Potato is awesome. You can eat them, they are harmless.. just avoid fried potato.
2. Like i said, 10 glasses is enough.. but if u feel thirsty that much.. may be 12 glasses.. BUT maintain a good interval.
3. Yellow part of egg contains fat. Its not bad.. do eat them once u lost enough fat.. coz it contains stuff which are great.
4. Fix the lifestyle man. Go to bed early.. and wake up early. by early i mean by 1am lol better ir u can go to sleep by 12 and wake at 600 or 630. an adult needs only 6 hours of sleep. teens need 8 or 10 hours.
5. Tea is great. drink one cup before workouts. and YES try to eat a Banana too. try to drink some milk after workouts.

Thats all i know. and as for supplement u could take Whey and other Protein supplements. My friends eat SpirolinaBD too. they say its an Organic protein tablet.

I will drink milk and eat bananas too.I had that in mind.

Is that tablet good 'SpirolinaBD'?If so where can I find it and can you tell me the price too,if you know it?

[kabir_sharif2000]

I will drink milk and eat bananas too.I had that in mind.

Is that tablet good 'SpirolinaBD'?If so where can I find it and can you tell me the price too,if you know it?

i dont really know if the tablet is good or bad, how can u tell if its bad? my friends are taking it for like two years now and i dont see any bad side of it on them. its made in Bangladesh from sea weed. and its about 350 taka per bottle. u take 4 tablets a day. You can buy them from Drug stores. Here in Banani every drug store has it. thats all i know.

[Mohiuddin]

Excess Water intake is not harmful unless it is u have chronic renal failure/Gromerulo Nepharitis or u take really extreme water beyond the capacity kidney.
Infact , water increase metabolism and reduce fat.
Don't advise to restrict water intake. Really bad idea.

[pcgamer]

Excess Water intake is not harmful unless it is u have chronic renal failure/Gromerulo Nepharitis or u take really extreme water beyond the capacity kidney.
Infact , water increase metabolism and reduce fat.
Don't advise to restrict water intake. Really bad idea.

Guys he is a DMC student-will be a doctor very soon. Don't take his advice's lightly.

[йЦммєя³¹]

source
I never mentioned that carbs are bad but they should be taken intelligently because they spike ur insulin levels.
Also, if i'd wanna follow someone's advice i wouldn't follow this guys cause he wanted to justify that consuming fruits can make u fat!!!
source
You might wanna read the whole page. It states there that this problem occurs

when over-consumed in a specific period of time

which mostly happens to people in water drinking contests. Moreover, a healthy kidney can excrete 1 Litre of water per hour so theoretically, a healthy person can drink 12-13 litres of fluid per day.

Healthy kidneys are able to excrete approximately 1 litre of fluid water (0.26 gallons) per hour

source

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day

Consistent with what is recommended by everyone.

[Uchiha Obito]

No fruit in bangladesh is harmful in anyway for eating or over eating. Fruits are always good.

In my opinion - 6 lpd consumption of water is very normal and very good according to me. For more usage, drink 2 glasses of water before lunch and dinner. And 2 more glasses before workout. Problems of over hydrating is very rare.

I do 4 lpd of water. Still find myself in need of more.
But guys, I sweat more. Do you have any idea of reducing sweat? ami salt khaoa komaya disi tarporeo prochur sweat kori....

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By the way, do some tea once a day. Best before exercise. It will keep you heated up for it.

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Oh I see kabir bhai has already mentioned it.

[kabir_sharif2000]

I like this thread, its a healthy thread, i learned a lot from it Thanks everyone for that

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Excess Water intake is not harmful unless it is u have chronic renal failure/Gromerulo Nepharitis or u take really extreme water beyond the capacity kidney.
Infact , water increase metabolism and reduce fat.
Don't advise to restrict water intake. Really bad idea.

no one is restricting water intake.. i said, dont drink beyond your need. Now you are a doctor[or will be soon], you define "need" for us. All i know is an adult needs 2 litters of fluid. Drinking 5 litters wont harm you if u maintain a good interval.. BUT balancing the electrolyte level is important for athletes. we could drink Gatorade .. its just u cant buy those from around here.

half litters of milk [2 glasses, one in the morning along with a boiled egg and 2 slices of bread, one after the workout], half litter of daal [every one of us like daal dont we?] there goes 1 litter, and then u take all those vegs and stuff.. aprox 1.5 litters u get from these, add 2 litters of water and u get 3.5 litters. all u need is 2 so there is a 1.5 extra. u could take another 1 litter for speeding up the metabolism and the sweet glow of skin i guess.

[avas911]

No fruit in bangladesh is harmful in anyway for eating or over eating. Fruits are always good.

You dont live in Dhaka man.

This year ¤¤¤¤¤¤¤s even injected jackfruits with medicine.
Mangoes, lichies, Jackfruits, Watermelons, apples, bananas

every kind of fruit i like is spiked with medicine to ripern them faster, make the color awesome and also slowdown the rotting process.

even tomatos. now a days toatos look red and ripe and aweseom in every way. but still they dont have the flavor and smell like they used to.

this year i totally avoided fruits baught from dhaka. I even went to Dinajpur and got a lot of lichies.

whenever i eat a mango from this city i loose respect for the fruit. I can finish a dozen or more angoes in one sitting. but these are just ¤¤¤¤.

[sameev29]

You dont live in Dhaka man.

This year ¤¤¤¤¤¤¤s even injected jackfruits with medicine.
Mangoes, lichies, Jackfruits, Watermelons, apples, bananas

every kind of fruit i like is spiked with medicine to ripern them faster, make the color awesome and also slowdown the rotting process.

even tomatos. now a days toatos look red and ripe and aweseom in every way. but still they dont have the flavor and smell like they used to.

this year i totally avoided fruits baught from dhaka. I even went to Dinajpur and got a lot of lichies.

whenever i eat a mango from this city i loose respect for the fruit. I can finish a dozen or more angoes in one sitting. but these are just ¤¤¤¤.

Yes,every fruit and vegetable is poisonous in other words.But what can we do,we need to eat them and we do whatever the quality we find.As there's no one to take them permanently out of the game.

[Trave160]

Nowadays i get headaches from eating fruits, especially mangoes my favourite part of the experience

[йЦммєя³¹]

Is that tablet good 'SpirolinaBD'?If so where can I find it and can you tell me the price too,if you know it?

I'd suggest u stay away from these Bangladeshi supps
I once tried some protein powders made in BD and they stink and taste like ¤¤¤¤
not to forget that it didn't do jack
make ur own protein shake or buy foreign ones
look around and u'll find lots of food high in protein

[eXsTatik]

i personally DO prefer steroids sometimes as it will turn you into a hulk within ~1 month. I used to take 2 three years back, cant remember the names though. One thing is sure it will give you huge strength and stamina, for example: if you can make 30 push ups at a stretch without any steroids, you will be able to make 100+ push up at a strecth WITH steroids. My personal experience.

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but prepare to have headaches as side effect.

Funny I can do 100+ even with my above average body weight class.

That aside professionals do require steriods but they take it properly with alot of caution. This isnt magic though and you can't build muscle without working out at all even with steriods, there are natural supplements such as (Whey protien, creatine glutamin and N02) that are used in conjunction to gain quick muscle, though one thing they do get you muscle quick but you also lose that muscle quick, the slow way is the best way.

Also most people (inclusive of gym trainers) dont know two shits about supplements and proper workouts even after having a decent body, the only person with actual good amount of knowledge on body building would be Rana Ahmed currently one of the main head trainers of Sportzone, he used to be a bodybuilder but retired after injuring his back, he was one of the best if not the best in his prime.

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i personally DO prefer steroids sometimes as it will turn you into a hulk within ~1 month. I used to take 2 three years back, cant remember the names though. One thing is sure it will give you huge strength and stamina, for example: if you can make 30 push ups at a stretch without any steroids, you will be able to make 100+ push up at a strecth WITH steroids. My personal experience.

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but prepare to have headaches as side effect.

Funny I can do 100+ even with my above average body weight class.

That aside professionals do require steriods but they take it properly with alot of caution. This isnt magic though and you can't build muscle without working out at all even with steriods, there are natural supplements such as (Whey protien, creatine glutamin and N02) that are used in conjunction to gain quick muscle, though one thing they do get you muscle quick but you also lose that muscle quick, the slow way is the best way.

Also most people (inclusive of gym trainers) dont know two shits about supplements and proper workouts even after having a decent body, the only person with actual good amount of knowledge on body building would be Rana Ahmed currently one of the main head trainers of Sportzone, he used to be a bodybuilder but retired after injuring his back, he was one of the best if not the best in his prime.

[sameev29]

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Bottom line:
1. Hug Fiber aka complex carbs. just dont eat any after 7pm.
2. As Bangladeshi, we do eat/drink[?] daal right? and if u are a body builder that means you drink Milk? Whey atleast? hope so.. which means 8 glasses of water is enough for you.. dont push your body with a water flood, body maintains a balance of electrolytes and drinking too much pushes that balance apart.

I drink like 6-7 liter water daily,is it okay?I mean I need to drink water very often,so will this cause problem in building the muscles?

During Shab-e-Borat a kind of sweet like food is made,yellow in color,it's made from dal and ghee.Sugar also has to be put for taste.Heard ghee is made from milk,I think its okay and dal is good too.But sugar,is it okay to eat those?Can this food cause problem in building my muscles?

Cow meat also contains much fat.Are they okay or should be avoided directly?

I have just started exercising,can you tell me what type and how much of weight should I start pulling.And where can I get them from and what is the price?

Please answer as soon as possible.

[Ruβαβ]

Did any of you ever try P90X? If you did then you would know what an actual workout feels like. It is a three month program and it doesn't require steroids or other weird things like that. You will probably need to buy Whey Protein and stop eating all kinds of biscuits and sugar filled foods. After you do P90X almost every Bangladeshi Gym trainers suggestion will sound weired and lame.

P90X is really really hard and it actually requires you to buy some dumbles and a Pull-Up bar/Resistance bands. Or you can simply join a Gym and take the video with you on your Notebook or something.

When i read Kabir_sharif's comment it almost felt like he got all the info from the P90X nutrition guide and Michi's Ladder.
So yeah if you have the will power and the money to join a gym and buy whey protein than P90X is the way to go.

I did it for 2 months, but had to stop doing it during the 3rd month because we moved to a different area. I thought it will be a waste of time but it really worked I mean i took some photos before starting the workout and when i took them again after 70 days, the difference was unbelievable, it almost looked like the Before and After photos you see on TV.

Following the Nutrition guide is the hardest part. I had to give up eating all kinds of food with artificial sugar and only ate fruits(4 Bananas a day) to calm my sugar cravings.

You will probably find P90x torrent in almost any torrent site.

I also provided a link for a book which i think is going to give you a basic idea of how to eat and what to eat. If you’re tired of being given confusing and conflicting advice on exercise and nutrition and you want simple, but detailed answers to all your questions, then this book is for you.

http://www.mediafire.com/?9ap6oj45q9r2g24
Password: komuna

[Uchiha Obito]

Guys, I have a question regarding my diet. I want to know my calorie intake. Can you help me with it?

Morning: 6:30 - 7:30 AM - A small packet of maggie noddles.

Lunch : 1:00-2:30 PM - Half Plate Rice + Daal + Prawn/some times Small fishes or tengra....

Dinner: half plate rice + Daal + Same thing as lunch. But I eat much less in night.

and in between them there is Milk tea included. Now please anyone tell me my calorie intake per day.