MAKE SURE YOUR BRIGHTNESS IS FULLY ON WITH YOUR COMPUTER. Please watch in 1080p OR 720p for a better rendition. Find the "Quality" button by holding the mouse over the video, near the Youtube logo, you will find a sort of wheel icon.<br /><br />******I NEED LOVE, GIRL!******<br /><br />INTRO SONG: Sweet Way Accuse a Tort http://youtu.be/F5UjQi57T2s Buy his song on itunes and support him and his fine self<br /><br />HOW TO REACH ME<br />______________________<br />My Blog: http://bit.ly/MmeSSK<br />My Facebook: http://on.fb.me/NMLk2E<br />My Instagram: marleneaymone<br />My Twitter: @marleneaymone<br />My Fashiolista: http://bit.ly/MtIGwM<br />For business inquiries: marlene@marleneaymone.com<br />My hair website: http://bit.ly/MzY4ni<br />My Beautylish: http://bit.ly/NDVnCg<br />________________________________________________<br /><br />My HAIR<br /><br />I am wearing the following: <br /><br />1. Marlene-Aymone SILKBASE closure in a 16 inch <br />2. 1 bundle of the Persian Fantasy in a 16 inch: http://bit.ly/PersianFantasyHair<br />3. 7 bundles of Marlene-Aymone Mongolian Bodywave: http://bit.ly/MongolianBodyWave <br /><br />Contact me if you have any questions at marlene@marleneaymone.com<br /><br /> NEED PARTNERS *** tag yourself down below to be my pal and be willing to work hard*** #teamskinnybitches by @mankofit "Grocery list 30 day clean Eating! (Starts June 30-July 30)<br />Tag your friends and workout buddies and hashtag your progress with #mankofit30days<br /><br />Fruits allowed only in the morning :<br /><br />Strawberries 1 cup<br />1/2 grapefruit <br />1 cup kiwis<br />1/2 cup blueberries<br /><br />Carbohydrates allowed:<br /><br />Brown rice<br />Sweet potato<br />Oatmeal<br />Unsalted rice cakes <br />Ezequiel bread<br /><br />Lean proteins allowed: no shakes allowed, time to rely on food for protein intake. <br />Eggs (only one yolk allowed)<br />Chicken (breast only)<br />Salmon (twice a week, cannot be paired with good fats)<br />Turkey<br />Tilapia/Hallibut/Cod<br /><br />Vegetables allowed:<br /><br />Brussels sprouts<br />Asparagus<br />Cucumber/celery<br />Tomatoes/onions<br />Broccoli/cauliflower <br />Spinach/kale/iceberg lettuce<br />Green beans<br /><br />Vegans protein: sorry guys I'm not a vegan.<br /><br />Tofu<br />Portobello mushrooms<br />Beans/chickpeas<br /><br />Good fats allowed: (only by the tablespoon ( 1tbs at a time 2-3 times a day only depending on macros. Goes well with rice cakes<br /><br />Olive oil/coconut oil<br />Almond butter<br />Peanut butter<br />Walnuts<br />Avocado (1/4 cup only). This is your grocery list, respect it, learn to love it, and if you follow this grocery list then paired with the proper exercise regimen you will see the results you want.<br /><br />Calculate your bmr online, if you're bulking add 300-500 cals over bmr and caloric expenditure , if you're trying to lose deduct 200-500 (do not go below 1200 calories a day). I do about 1550cals a day. <br />Absolutely no cheating allowed. Partner up with a buddy tag them here and lets hold each other accountable. Tomorrow ill post how to count your macros properly! Lets get it!"
